Fitness Disrupted with Tom Holland

On this episode of the Fitness Disrupted podcast, Tom gives you something you can try right away as he uses a couple of recent studies to tell you how exercise positively effects your state of mind, and your ability to handle tough tasks and situations. See omnystudio.com/listener for privacy information.

Quite simply one of the world’s best ultra-runners, Michael Wardian set off on his latest adventure on Sunday, May 1, a run across the United States. He started at City Hall in San Francisco, California and will end at Rehoboth Beach, Delaware, while raising money for World Vision’s clean water projects around the world. He will be following Route 50, America’s loneliest highway, through some of the remotest parts of the country, and will travel through 13 states, covering over 3,200 miles. Listen as Michael achieves yet another personal milestone live during the interview with Tom, his most days running consecutively. You can follow Michael in real-time at https://share.garmin.com/michaelwardian Instagram @mikewardian with a link in his bio to donate to @worldvisonusaSee omnystudio.com/listener for privacy information.

We all have a dominant side of our body, and because of this, everyone body is asymmetrical. And it is also important to train your weaknesses. Listen to this Fit Tip and find out how to build functional physical and mental strength with asymmetrical training. See omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom reacts to an actual headline he saw that misrepresents not only the information from the study that the article is about, but also obscures a basic truth that should be universally accepted. See omnystudio.com/listener for privacy information.

While it is true that many things in life are out of our control, it is also true that many things are in our control. And it is on these things that we should be focused! On this episode of the Fitness Disrupted podcast, Tom uses a recent study to show how our movement is connected to how we feel, both physically, and mentally.  See omnystudio.com/listener for privacy information.

On this Fit Tip, Tom uses a recent example of bad fitness advice plucked directly from his social media feed to illustrate how to spot bunk fitness information when it comes at you so that you can get the most out of your exercise and remain injury free while doing it! See omnystudio.com/listener for privacy information.

In a special travelogue edition of the Fitness Disrupted podcast, Tom takes us through his second rim-to-rim-to-rim Grand Canyon run that presented a whole new set of experiences and challenges. Listen to his journey and takeaway some tips on how to deal with adversity on your terms; and yes, even enjoy it! See omnystudio.com/listener for privacy information.

If you are looking for a career in the fitness industry, and need some advice on where to start, check out this episode of the Fitness Disrupted podcast as Tom talks about how to do it on your terms and be successful doing it! See omnystudio.com/listener for privacy information.

In this Fit Tip, Tom talks about Misogi, and ancient Japanese Shinto ritual of self-purification and the how applying this mindset to your life can help lead you to spiritual, physical and emotional fulfillment. See omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom uses a recent study to talk about how music can have a positive effect on our exercise and to illustrate the broader concept of how we should find and use the things that give us enjoyment in life to motivate us to get the most out of our activities and to do them more frequently. See omnystudio.com/listener for privacy information.

As you age, your body changes in ways that effect the way it responds to exercise and diet. In this episode, Tom uncovers why this happens and how to control what you can to combat the effects that the years have on your body.See omnystudio.com/listener for privacy information.

Tom uses an analogy to illustrate the import role that maintenance plays in making it possible to take small steps to realize gigantic change! See omnystudio.com/listener for privacy information.

When you travel, you want to keep your fitness plan going! So, how do you keep it going in an environment that is different from what you are used to? Listen to this episode of the Fitness Disrupted podcast to find out the answer, and discover how trips are a great time to enjoy some variation!See omnystudio.com/listener for privacy information.

Get to know your body with these 23 science and experienced-based healthy lifestyle tips. On this episode of the Fitness Disrupted podcast, listen as Tom lays out advice that you can use now that will help you reach your best physical and mental fitness!See omnystudio.com/listener for privacy information.

In this Fit Tip, Tom talks about a difficult subject that you can use as inspiration and motivation.See omnystudio.com/listener for privacy information.

If you exercise, you will experience muscle soreness. On this episode of the Fitness Disrupted podcast, Tom lets you know why it happens and some things you can do to make your soreness work for you, not against you!See omnystudio.com/listener for privacy information.

Jennifer Kirsch, a personal trainer who's specialty is working with women over 40, is Tom's guest on this episode of the Fitness Disrupted podcast. Listen as they talk about some considerations that all of us must take into account as we get older, and how taking a slightly different approach to training can actually lead to better results in less time. You an find Jenn online at jenniferkirschfitness.com and on Instagram @jenniferkirschfitnessSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom talks about the trouble with using terms that have negative connotations as motivation to live a healthy lifestyle.See omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom talks about a recent study that shows how stress can be a choice, and presents actionable ways to gain the tools for your mental toolbox that you need to be able to control the things that you have been trained to believe you can't control. See omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom answers your questions about green powders, strength training for teenagers, the “75 Hard Challenge”, Beat the Gym vs The Micro Workout Plan, program advice for a 60 year old runner, the best certifications for someone entering the fitness business, and nutrition and workout advice for a 50-year-old. See omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom clearly explains the carbohydrate so that you can better understand the positive effects that carbs have on your body.See omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom uses the questions of an "exercise IQ test" that he recently took to help show you how fitness myths are propagated.See omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom gives you a scientifically-proven 11-minute workout that you can do anywhere; no equipment necessary - because the fact is, an 11-minute workout IS EFFECTIVE! After you listen to the podcast, check out Tom's Instagram @tomhfit to see how it's done!See omnystudio.com/listener for privacy information.

When is the right time to take in the energy you need to better facilitate recovery from exercise? Should you consider other factors such as the goals of your exercise when thinking about the metabolic window? On this Fitness Disrupted Fit Tip, Tom distills this complex topic down for you.  See omnystudio.com/listener for privacy information.

Tom often says, "cardiovascular exercise adds years to your life, and strength training adds life to your years" in order to illustrate how each type of exercise effects your health. Well, on this episode of the Fitness Disrupted podcast, Tom presents a new study that says something a little bit different. See omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom gives you some strategies on how to recognize and avoid the things that keep you from doing the things that work to get you real results. See omnystudio.com/listener for privacy information.

For this Fitness Disrupted Fit Tip, Tom fields a listener's question: which is better, protein bars or protein shakes? Listen as Tom explains how to use your protein intake to help fuel and repair your body so that you can tailor your food intake to fit your needs. See omnystudio.com/listener for privacy information.

What do over six-thousand people who have lost a significant amount of weight and kept it off for years have in common? We can learn a lot from the people who have done what we seek to do, so listen to this episode of this Fitness Disrupted podcast as Tom tells you about a study that collected this information with extremely illuminating results. See omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, listen as Tom defines cardio and strength training, and lets you know how you can make each type work for you!See omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, listen as Tom tells you about how you should guage the ultimate success of your workout program - and here's a hint; it's something not happening. See omnystudio.com/listener for privacy information.

In a world full of complex exercise equipment, and marketing geared toward convincing you that there is only one way, it is hard to believe that you can burn calories and build strength without it. So can you, and if so, what are the best ways? On this episode of the Fitness Disrupted podcast, Tom talks about the beauty of working out at home with no equipment necessary. Tom also covers any gaps that exist when it comes to a strictly bodyweight exercise-based routine, and ways to fill these gaps so that you can workout wherever you are! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Is it 8 repetitions? Is it 12, or is it 15? And then, how many sets should you do? How do you know how much weight to use? Listen to this episode of the Fitness Disrupted podcast as Tom refutes what is in most textbook and backs it up with the latest exciting research. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

An often-overlooked component of fitness is balance, and "The Old Man Test" is a great example of the type of activity that you can incorporate into your routine that will help you strengthen that ever-important mind/body connection. Find out what it's all about on this Fitness Disrupted Fit Tip! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Fitness tech is helping us gauge our health and workout performance more conveniently than ever! As the number of this type of product grows everyday, we need to be vigilant about the information we come across as it relates to the metrics these products track. On this episode of the Fitness Disrupted podcast, Tom talks about an article he read recently that paints a vivid picture of how a problem can be created for a product to cure, all while destroying something that is actually good for us! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Over the course of time, movement has evolved from something we had to do to survive into something that we must make time to do in order to survive. As they say, "the more things change, the more things stay the same"! On this episode of the Fitness Disrupted podcast Tom sits down with Bill Hayes, the author of Sweat: A History of Exercise, as they discuss the story behind his latest book, and how his quest to uncover the story of exercise as it is written in historic texts from around the world can help us understand the nature and purpose of movement more clearly. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is of utmost importance to set three types of goals; process goals, performance goals and outcome goals. However, if you've ever read articles about how to lose weight, things often get muddied. In this Fitness Disrupted Fit Tip, Tom washes everything so that you can take the best route to your healthy weight! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The number of kids competing in team sports in the United States is steadily declining year after year, and there are alarming reasons as well as consequences behind this trend. On this episode of the Fitness Disrupted podcast, Tom examines one country's philosophy as it relates to youth sports, and how that philosophy had made them an Olympics powerhouse. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom explains how to tell when certain diets will fail you. If long-term health and wellness (and yes, weight loss) is your goal, then this episode will give you the knowledge you need to make lasting changes that work. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Imbalances: we all have them, and spending some time to lessen them will help you avoid injury and become stronger in the process. In this Fitness Disrupted Fit Tip, Tom introduces you to offset training and how it can help you correct imbalances and become stronger in mind and body! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

"The Active Grandparent Hypothesis": a simple name for a complex, bi-directional concept. Listen as Tom uses a recent study to add further support the approach of excessive moderation and to bring into focus the type of movement that will help you add quality years to your life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

For the past couple years we have been living through a pandemic. There has been a lot of heavy information to process, and that takes its toll. This isn't an episode about masks. This isn't an episode about vaccinations. This is an episode about not dying! On this edition of the Fitness Disrupted podcast, Tom uses a recent New York Times article to help articulate the data that you need to know to move forward and live your best life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, listen as Tom uses a personal story to illustrate the importance of using fit tech to know your numbers so that you can better gauge your performance and get to know what your training zones are, and recognize when something isn't quite right. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

With all the answers at your fingertips, it is still hard to find good information in a sea of more bad information. On this episode of the Fitness Disrupted podcast, Tom answers the six most commonly Googled questions. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Wrist and forearm heart rate monitors are becoming more and more common; even taking the place of the tried-and-true chest strap monitors! On this episode of the Fitness Disrupted podcast, Tom explains the different varieties of heart rate measuring tools out there, and helps you decide which one is right for you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom often mentions that he is an "experiment of one" and on this episode of the Fitness Disrupted podcast, he explores some different avenues with Dr. Susan Peirce Thompson as they discuss her latest book, Rezoom: The Powerful Reframe to End the Crash-and-Burn Cycle of Food Addiction. Listen as they talk about strategies that counteract the forces that cause destructive behaviors and can help you live a healthier life! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom gives some advice regarding a common question that often receives misleading answers. That question: Should you do cardio first, or strength training first during your workout routine? Listen to this episode of the Fitness Disrupted podcast to get the answer! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Changing up your routine helps keep your systems on their toes! It helps spur different adaptations that all go into creating well-rounded overall fitness. So, variation is a good thing then? Not so fast! On this episode of the Fitness Disrupted podcast, Tom defines exactly what variation is as it relates to your specific goals that will help you figure out the line between mixing it up and a healthy routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This Fit Tip is all about the micro-workout! Limited time does not need to be a reason to avoid exercise, and on this episode of the Fitness Disrupted podcast, Tom gives you a full body routine that you can do in 10 minutes! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This episode of the Fitness Disrupted podcast is all about discovery! Tom uses an article he read recently to define and reframe a few commonly misunderstood topics. Listen to find out how you can figure out what works for you and pull back the curtain on your true self. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom uses three health claims to demonstrate how facets of the fitness industry use the same tactics to persuade you to waste your time, money and focus on stuff that has never been effective! Listen to this episode to find out how to immediately spot the things that don't work so that you can to shift your energy to the things that actually get results! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The mind/body connection is real, and there have been many studies to help solidify this hypothesis. On this episode of the Fitness Disrupted podcast, Tom talks about a recent study that provides more insight as to why movement is so good for your brain, and why this connection between your body's systems exist. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In order to get the most out of the adaptations that make us stronger as a result of exercise, we must mix up the way we move. In this Fit Tip, Tom gives you a simple way to get variation out of some tried and true movements to illustrate how minor variations to the same movement can result in completely different and complimentary adaptations. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom talks about a study published in JAMA Network Open entitled "Nutritional Analysis of Foods and Beverages Posted in Social Media Accounts of Highly Followed Celebrities" to help illustrate the gigantic impact that bad information has on public health and society as a whole! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are so many pre-workout supplements out there vying for your attention, all claiming that they can help you get the most out of yourself when you exercise! How do you sift through all of them to find out what works best for you? Listen to this Fitness Disrupted Fit Tip as Tom simplifies the subject of pre-workout fueling so that you can think less about what you are consuming for performance, and more about the joy of movement! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom answers your questions covering topics such as working out while sick, counting macros, the 6-second rep, how to build up slowly, cold plunges, brown fat, and getting back to running pain-free. Keep the questions coming, and Tom will answer them on the next listener mailbag episode. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Diet, exercise and sleep work together to give us that cycle of fueling, stress and recovery that we need to live healthier lives, and on this episode of the Fitness Disrupted podcast, Tom welcomes Dr. Lynelle Schneeberg, PsyD to the show to discuss sleep. Dr. Scheeberg is a Fellow at the American Academy of Sleep Medicine, assistant professor at Yale School of Medicine, a licensed clinical psychologist and author of "Become Your Child's Sleep Coach: The Bedtime Doctor's 5-Step Guide, Ages 3-10", and she is about to give you a crash course in sleep! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This motivational Fit Tip is all about maximizing your time! Listen as Tom talks about one of his favorite ways to get a workout in when you'd least expect it and the benefits that are inherent therein. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The most famous metric used to gauge fitness gains is without a doubt the number on the scale. Tom has covered the subject before on the Fitness Disrupted podcast, but this time around he talks about the studies that highlight other metrics that reveal important revelations, especially if your goal is to reach your healthiest weight! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In fitness, as in life, the journey is the search. Discovering what you are meant to do is often not easy. Among other things, it involves time, dedication, experimentation and the ability to tune into yourself. In this inspirational episode of the Fitness Disrupted podcast, listen as Tom talks to track cyclist Karl Baumgart about his fitness journey, and how to find new levels of happiness though self-discovery. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The unsurprising results of the Biggest Loser study were well-publicized, and much of the narrative surrounding the findings served to tell a demotivating story. In this episode of the Fitness Disrupted podcast, Tom attempts to undo some of that damage by following up with two newer studies that have received less coverage, but are more important in reaching a better understanding of what is really at play here. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Get your day started on the on the right foot! Tom has done shows about breakfast before, but in this short Fit Tip, he gives you the basics: 4 of his top simple fuels to use in the morning. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This episode of the Fitness Disrupted podcast is all about seasons! As winter falls upon us there is a yearning sensation to do the same workout schedule that the longer days and warm weather of summer allows. In reality, this is just not possible for most of us. Listen as Tom tells you why this is good news, and gives you a roadmap of what to work on during the winter so that you can get more out of those summer months! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom explains cardiovascular drift. Listen to find out some important information that can help you gauge your effort and condition if you use heart rate to measure workout intensity. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom takes a deeper look into the thought processes that he touched on in a previous Fit Tip, "Kenny Roger's Great Fitness Advice". Listen as Tom talks about honing the difficult, but necessary abilities to define goals, success and failure for yourself. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom presents a challenge that will quickly illustrate the importance of time under tension and the power of simplicity - and it is something you can do right now! Listen to find out the details of this super effective and efficient movement! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom talks muscle tone. What is it exactly? How do you achieve it? Listen to find out how simple the concept actually is! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Gyms have never been cheaper to join, and working out at home has never been so comfortable and effective! On this episode of the Fitness Disrupted podcast, Tom compares working out at home to working out at the gym and sums it all up with a motivational takeaway. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom lays out a huge study that attempts to gain more insight into what motivates people to go to the gym. Listen and find out Tom's takeaways that will hopefully serve to give you some insight so that you can apply these strategies to your life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom covers the subject of being honest with yourself so that you can get the intended results from structured workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, listen as Tom talks about his favorite topic; the mind-body connection and the way movement affects your well-being. When you exercise, you are choosing stress! By doing so, you expose yourself to situations in which you will have to cope with obstacles, and this is an extremely important catalyst to self-efficacy. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom answers your questions! Keep them coming, and Tom will answer them on the next listener mailbag episode! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom gives you a bodyweight-only micro workout that is suitable for any fitness level with some unique science at play.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast Tom welcomes the creator of the MELT Method, Sue Hitzmann to the show to discuss connective tissue, movement and replenishing your love of self! All of us have the desire to feel good and movement plays a huge role in our quality of life! Listen as Tom and Sue discuss how moving in the correct way can influence a whole host of healthy adaptations. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You have to believe you have control!. In this episode of the Fitness Disrupted podcast, Tom uses Walter Mischel's marshmallow experiment to highlight the good news: that self control is a choice and that we can use the small victories of practicing self control to create gigantic positive changes in our physical and psychological well-being. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom has talked about how not all weight loss is equal or sustainable in the past. In this Fit Tip, he distills everything down into a quick, helpful episode and lets you know the number you should set as your goal each week, as well as some tips to follow in order to stay healthy and lose weight the sustainable way. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In order to discover how to incorporate exercise into your life so that you can remain consistent, you have to get creative! What does that mean exactly? Well, on this episode of the Fitness Disrupted podcast, Tom welcomes Dr. Krista Scott Dixon to the show. They discuss how incorporating movement into your day can help cause a fundamental shift in your well-being. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Goals are an important aspect of your fitness routine, and on this episode of the Fitness Disrupted podcast, Tom uses weight lifting to highlight just how important it is to have a clear understanding of how different approaches in the gym can lead you to very different results. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Sometimes, things just aren't what they seem. When it comes to what we eat and drink, we must make informed decisions based on nutritional information, how it makes us feel and the situation in which we are taking it in. Listen to this episode of the Fitness Disrupted podcast as Tom uses milk as an example. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, journalist Danielle Friedman joins Tom to talk about her new book, "Let's Get Physical: How Women Discovered Exercise and Reshaped the World". Listen as they discuss the evolution of women's fitness, and the struggle to defeat the myths and social structures that have prevented women from moving for decades. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom talks with Michael Easter about his new book, "The Comfort Crisis". They discuss the power of reconnecting with what we evolved to do through getting completely out of your comfort zone in an effort to emerge from the other side as a new person. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom talks about a new study highlighting some findings about one of his favorite supplements. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In a curveball of a race report, Tom takes on a fundamental question; what is your outlook on a situation when things don't work out how you thought they would? There are many important nuggets brought to light in this one that you can apply to your approach to exercise, as well as life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom answers more of your questions. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom talks about the how to know when it's time to reach for a sports drink rather than water during a workout. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Worry, pre-race jitters, stress - no matter what you call it, your mental state surrounding an event can have a massive impact on your performance. Listen to this episode of the Fitness Disrupted podcast as Tom illustrates how to shift your mindset when it comes to the way you approach an event. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Whether you are a runner, or someone who is looking to add running to your fitness routine, this episode is all about listening to your body. Listen to learn how to interpret and apply the information that is out there to YOU! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It sounds complex, but isn't! Listen to this Fit Tip as an introduction to the biophilia hypothesis and combine it with all the other short Fit Tips that Tom has made to quickly shape your fitness philosophy. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This episode of the Fitness Disrupted podcast is all about weight loss! It is the main reason that many people seek to develop a fitness routine, and there are a lot of "experts" in the fitness industry that muddy the waters when it comes to the subject. In this episode, listen as Tom talks about a brand new study that identifies a potential key driver of the obesity epidemic - and it's not rocket science! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You hear it all the time; if you want to loose weight, it's all about cardio! Although cardio exercise is an important component of fitness there are others, and they all work together in wonderful ways to create a high level of well-rounded fitness. On this episode of the Fitness Disrupted podcast, Tom welcomes Sabrina Jo to the show to discuss her approach to inspiration and motivation that will help you shape your fitness philosophy. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This episode isn't just for all you parents out there this Halloween, this is advice that you can apply to yourself as well; all year round! In this Fit Tip, Tom talks about taking the George Costanza approach! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's not always about winning or achieving your personal best; you can use events to achieve all different types of goals. There is a lot to be gained from the experience of approaching and competing in an event if you are open to it! It can be as simple as you, executing your plan. Listen to this episode of the Fitness Disrupted podcast and hear about Tom's experience in the Baystate Marathon. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is always a good idea to learn from, and be inspired by people who have already done what you are striving to do. Although Tom has done a show similar to this one in the past, every journey is a little bit different. So, listen as he further explains some of the keys to weight loss in this episode of the Fitness Disrupted podcast. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom explains how to know when you have achieved the goals of strength training so that you can get the most out of it and avoid injury in this Fitness Disrupted Fit Tip! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Be it for prehab, or rehab, there are things that you can do to mitigate back pain, and to improve your general well-being in the process. So if you suffer from back pain, this episode of the Fitness Disrupted podcast is for you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The best training resources for the majority of us are designed by regular people, for regular people. Ali Nolan's latest book, Master the Marathon is a training guide for women that's just that - a no-frills guide to achieving your best result, while living as healthy as possible and staying injury free! On this episode of the Fitness Disrupted podcast, Tom welcomes Ali (@alialinol on Instagram) to the show to talk about her philosophy, and to celebrate the notion that every bit of time you devote toward your fitness goal is time well spent. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

When you lift heavy things correctly, you get stronger, healthier and boost your chances of staying injury free! However, simply concentrating on the number of reps that you can do is not always the most productive way to quantify your strength training routine. There are better ways to get the most out of your movements! In this Fit Tip, listen as Tom talks about the advantages of a 6 second rep. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, listen as Tom tips you off on how to gain the tools and develop the strategies and techniques that will enable you to stay your healthiest weight. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are a handful of ideas floating around as to why many people gain weight and belly fat when they drink diet soda, and truth be told, these ideas are incorrect!. Listen to this episode of the Fitness Disrupted podcast to find out why there is more than meets the eye when it comes to diet soda and weight gain. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your shoulder is the most mobile joint in your body; because of its inherent instability, it is susceptible to injury. In this Fit Tip, listen as Tom gives you some alternate moves to help mitigate shoulder pain and still get results, as well as the reasons behind the swaps. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom tells his story of the Vermont 50K. Listen and pick up some tips as he talks about his pre-race preparation, how he tackled the event itself while dealing with a bit of adversity along the way, and how he recovered from the race the day after the event. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

We are creatures of the land. We were born to walk and run, but not to swim. So there are many things we have to overcome when we decide to jump in the water. In this episode of the Fitness Disrupted podcast, listen as Tom goes through the philosophy behind swimming and exercise in general so that you can apply it to your own lifestyle. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Listen to this Fit Tip as Tom gives you another time-saving, prescriptive workout that works your whole body! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You've spent months preparing for your first race. You have just finished your last block of training, and "the hay is in the barn" as they say! Now what? How do you handle the last little bit of time before your event without putting yourself into a mental and physical deficit so that you can arrive at the event with the highest possibility of your best performance? Tom has the answers in this episode of the Fitness Disrupted podcast. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Developing a positive mental approach to exercise is an important aspect of living a healthy lifestyle. Listen to this episode of the Fitness Disrupted podcast and hear Tom explain how to inspire yourself through your exercise so that you can stay motivated for the long run. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Running and walking are different. That statement may seem obvious because, of course everyone knows running is faster, right? Well, understanding each activity's different effects on your body can help you better understand when to employ the activity to achieve better results. On this episode of the Fitness Disrupted podcast, Tom explores this concept as it relates to running or walking up that hill. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Today on the Fitness Disrupted podcast, Tom runs through how to arrive at the best footwear for your exercise needs. Listen to get the science and philosophy behind how to discover what's right for you. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Living well is a lifestyle, and in this episode of the Fitness Disrupted podcast, Tom presents more evidence of this fact. Listen to find out how you can incorporate a simple change in your daily routine that will have a positive effect on your well-being in three weeks. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, listen as Tom gives you a quick, tough workout that provides the wonderful benefits of intense interval training. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Work hard! Play hard! Oftentimes alcohol is used as a method of relaxation, celebration or reward; but could there be more to it than this? Tom explores some deeper and potentially more negative connections of alcohol consumption and exercise in this episode of the Fitness Disrupted podcast. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom covers the popular exercise bike, and in the process, ends up covering some general fitness advice you can apply to your philosophy about health and wellness. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom tells a recent story about another thing he learned from his pets. It's all about controlling what you can, giving it time, and seeing results; but perhaps the overarching lesson is to keep learning how to improve your life through your experiences. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The best choices must be based on the strongest information you have at the time. In this episode of Fitness Disrupted, Tom uses a new study to help illuminate some of the biggest mistakes that are made when it comes to weight loss, especially as it relates to gender and age. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This episode of the Fitness Disrupted podcast is all about knowing your numbers. Listen as Tom talks about how to use the information that you get from your doctor as part of your routine physical can help you track your overall health and fitness. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In addition to your usual strength and cardio workouts, yoga and pilates are two phenomenal components to add to your workout routine. In this Fit Tip, Tom runs through both of these two popular modes of exercise. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your well-being is about more than just being in shape physically, and mentally; being well is a way of life! On this episode of the Fitness Disrupted podcast, get some inspiration as Tom talks about how he made his passion work for him, even while he is on vacation. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

What is the missing link in your training? On this episode of the Fitness Disrupted podcast, Tom is joined by pilates guru Martin Reid to discuss the often misunderstood mode of exercise that, when added into your exercise routine in the correct way, has full-body benefits; both physical, and mental that can help increase your performance and keep you injury free! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Listen to this Fit Tip and hear what Tom refers to as "everything when it comes to strength training". Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Living your best life is all about controlling the controllable; and developing a healthy approach to day-to-day stressors is of utmost importance when it comes to your well-being. In this episode, Tom welcomes author and editor Meaghan Murphy to the Fitness Disrupted podcast fresh off her latest book, Your Fully Charged Life, A Radically Simple Approach to Having Endless Energy and Filling Every Day with Yay to discuss controlling and managing stress in your life, developing a positive outlook and much more! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this highly-anticipated episode of the Fitness Disrupted podcast, Tom covers the subject finding your healthiest weight. The ideal body type that is peddled around too often as being "healthy" is, in fact, unhealthy for most people. So, how do you arrive at your healthiest weight so that you can live your longest, happiest life? Listen to find out! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom talks about one exercise that he doesn't do to give you a sense of how and why you should think about the movements that you do when you are exercising. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom gives you the introductory information regarding the popularity, weight-loss aspects and misconceptions of this relatively new piece of exercise equipment. It's ellipticals 101! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Were we born to swim? No! Were we born to ride a bike? No! Were we born to run? Yes! At least those who study human evolution say so. So why are some people, doctors even, saying that we were not born to run even though the evidence proves we were? Tom gives you the science and explores some of the reasons that motivate people to spread misinformation. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom discusses recovery time between intervals: should you recover based on time, or based on a target heart rate? Listen to this episode of the FItness Disrupted podcast to find out. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If you have ever run on a treadmill before, you know that it is a different sensation than running outside. In this episode of the Fitness Disrupted podcast, Tom tells you just what those differences are, as well as when you may want to incorporate one, or the other in your routine when you are working toward specific goals. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this must-hear episode of the Fitness Disrupted podcast, Tom talks about Simone Biles, and has a word or two for her critics as he addresses the ridiculousness of the current climate as it relates to exercise, hard work, sacrifice and what it takes to be the best on planet Earth at something, Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom talks about the right way to recover during your workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom talks about the science that proves the effects of exercise on the brain. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of the Fitness Disrupted podcast, Tom presents some science he read recently that illuminates more positive evidence about the benefits of strength training that you wouldn't expect. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom uncovers the fundamentals of getting too little or too much exercise and explains the best way to make sure that you are doing things the right way. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Sleep. It's one of those things that can improve your exercise, it is something we can control, and it is something that doesn't cost a dime! In this episode of the Fitness Disrupted podcast, Tom covers the important relationship that sleep has with exercise, and wellness, as well as the different ways to get your rest the right way. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The nexus of Tom's fitness philosophy is that you need to move often, and mix up your movement. In this episode of the Fitness Disrupted podcast, he talks about the importance of mixing up your mindset when you exercise as well, so that you can discover the great benefits of listening to yourself while exercising. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Jim Fixx was an inspirational figure for many, including Tom. He wrote The Complete Book of Running, and was credited with starting the a fitness revolution around jogging. However, many use his untimely death at the age of 52 while running as an example that exercise is somehow bad for you. Tom sets the record straight in this episode so that we can continue to learn from Jim's example. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The number one way to improve your running may not be as catchy as it sounds, but the essential elements of this top reason are applicable across the board when it comes to movement. So listen and find out what it is as Tom covers the number one way to improve your running! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are many reasons to embrace the unpredictable conditions of the outdoors, so check out this episode of the Fitness Disrupted Podcast as Tom runs through some of the top reasons to mix up your movement by getting into the outdoors while it's raining. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

We need to move! And in order to move, we need to eat! In this Fit Tip, Tom talks about the good news surrounding your diet. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom explores a heady facet of exercise that is not to be taken lightly because this is one link that can turn everything around once you experience it; and it is the notion that we can find purpose through movement. Listen as he uses a recent study, as well as a New York Times article to help lay out the evidence that there is a connection between our physical nature and finding meaning in life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, listen as Tom gives you a super useful full-body workout that is quick, and doesn't require any equipment, and that is not even the best part! Tom also gives you the philosophy behind why this type of structure it is so effective! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Can you have too much of a good thing? Tom answers this age-old question as it relates to your diet on this episode of the Fitness Disrupted podcast. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, listen as Tom uses some facts from the COVID-19 Pandemic to illustrate how your well-being is all about controlling what you can so that you can have the best chance at living your best life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom answers listener's questions in this episode of the Fitness Disrupted podcast. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom uses a personal experience to prove a point about the one exercise you should do to start every workout! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Movement. Raising your heart rate. Lifting heavy things. All the things you know as exercise not only have a gigantic impact on your health physically, but also positively benefit your mental health too! Tom has touched on this in many previous episodes, but in this episode he hones in on the mental benefits of exercise in a way that you can apply to your overall fitness ethos. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You don't have to do your workout all at once! In fact, it is best to keep moving throughout the day, and one of the ways to ensure that you are doing that is to split your workout in two. In this episode of Fitness Disrupted, Tom takes a look at the two-a-day concept and gives you a rundown of the benefits as well as practical ways to fit it into your day. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Ab exercises are some of the most popular out there, and many of the best ones can be done with little to no equipment. So what are the best ab exercises according to science? Tom has the answer for you in this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The same way that financial investments can help provide reassurances for the future, investing in your wellbeing can help set you up for future success as well. Listen as Tom covers all the angles of investing in your health in this episode of the Fitness Disrupted podcast. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

A recent health and fitness article in The New York Times connects some errant dots, and it has Tom turned up to 11! In this episode of the Fitness Disrupted podcast, listen as Tom sifts through the bad information in the article to give you some tips that will help you be able to spot misinformation the next time you run across it. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, listen as Tom gives you the ways to shape your food intake to be more conducive to fueling your body as he answers the question, "can you lose weight and build muscle at the same time?" Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Let's face it, many times in life there isn't just one right answer. In this episode of the Fitness Disrupted podcast, listen as Tom gives you the science and then the reality of human behavior surrounding the best time of day for you to get in your workout. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As usual on the Fitness Disrupted podcast, the answer to a common question can give you the key with which you can unlock many doors, and this episode is no different! The question, "should you take a fruit and vegetable supplement" provides an opportunity for Tom to clue you in on one of the most obvious ways to choose your supplements, especially if your goal is to lose weight! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom covers the pros and cons of doing unilateral upper body exercises. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, listen as Tom gives you the good advice surrounding the three worst peices of fitness advice he hears all the time so that you can avoid the bad advice and see results! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In the latest 101 episode of the Fitness Disrupted podcast, Tom covers resistance bands and tubes. Listen as he gives you the knowledge you need to start using these economical and versatile pieces of exercise equipment as soon as you can get ahold of some to build strength the right way and avoid some of the common pitfalls associated with using them. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom tells you what one of the best, free weight loss products is, and he also gives you seven ways to implement it so that you can reap the long-term benefits. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom answers your top wellness questions such as: What is the best exercise to strengthen my back? How much water should I drink every day? How long is it going to be before I start seeing results? And 38 more in this episode of Fitness Disrupted! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom takes a look at rhabdomyolysis, explains its common causes, and its potential links to certain types of exercise. He puts it all in perspective for you in his never-ending quest to give you the best fitness and wellness guidance so that you can stay healthy, happy and injury free. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, listen as Tom covers the basics of hydration by answering a common question. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The secret to weight loss is not all about having three tiny squares a day! The real secret to weight loss is eating enough healthy food so that you have the energy to stay active the whole day through! It sounds simple, but there is a lot at play here, and in this episode, listen as Tom breaks down why the 3500 calorie weight loss model works. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom welcomes ultramarathon legend Dean Karnazes back to Fitness Disrupted fresh off the release of his latest book, A Runner's High: My Life in Motion. Pushing your body can lead to self-discovery and new perspectives toward things that go beyond the physical, and in this episode Tom and Dean talk about the metamorphosis that exercise can bring about in us all. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom gives you the skinny on body composition; what it is and how you can use it to determine your healthiest weight. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

A progressive warmup routine is essential to preventing injury. Taking the time to get aclimated before you really hit the strenuous stuff allows you to get your blood flowing, and to warm up your muscles and joints so that they will be more compliant to the stresses of the workout. Your warmup routine will vary slightly depending on the workout you are doing, but the general approach is constant and in this episode of Fitness Disrupted, Tom gives you nine drills that cover all the bases! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If you've always wanted to get started cycling, but didn't know where to start, this episode of the Fitness Disrupted Podcast is what you need! Whether it's on the open road, or on a stationary bike at home, Tom gives you some great tips to get you pedaling in the right direction! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

These two tips work hand-in-hand to help create a situation that is prime for keeping off excess weight. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Change often takes time as well as several steps to occur. Understanding these steps can motivate you to start an exercise program, achieve a new diet, or even get out for that weekday run before work. In this episode of Fitness Disrupted, Tom takes Prochaska and DiClemente's "Transtheoretical Model" and explains how moving through each stage can lead to making a positive change in your well-being. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

No matter what you choose to do as part of your exercise routine, if done consistently, and with proper form, most any activity will add years to your life and life to your years. However, some sports contain inherent elements that provide a more well-rounded workout, and therefore have a multitude of wellness benefits. Listen to this episode of Fitness Disrupted to hear the sports that are most effective at providing you with the juice you need to live longer! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

When Tom talks about a BLT, he isn't talking about a bacon, lettuce and tomato sandwich. Tune in to this episode and catch his drift on the three things that are keeping you from losing weight. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is harder to practice moderation than it is to exist in the extremes. Tom has talked about the 80/20 principle before as it relates to diet and exercise, but in this episode he goes micro on 80/20 and gives you some examples of how to apply it across the board in order to achieve true moderation. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Some of the best motivation comes through hearing from others who have had success despite life's challenges. These stories help us see that we are not alone in our quest, and that the people who are able to achieve their goals are not super-human: they are just like everyone else. In this episode of Fitness Disrupted, listen as Tom shares the stories of four of his past clients. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom explains the philosophy behind keeping it simple, setting attainable goals and being consistent as he lays out a workout plan for you that works because it incorporates all these elements. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of Fitness Disrupted, Tom talks about the importance of working on your mental game when it comes to your diet, and the mindset that you can apply in your life today that will help you to become more healthy and happy. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's that time again! Tom answers your questions in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom sheds some light on the term junk miles as he covers why it is not the most effective place to do the majority of your training if you are competing, why it is often referred to as the "grey zone" and why it may actually be the best place for you to be training. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is important to remember that you get stronger after periods of stress followed by periods of rest. A structured training program is built on short periods of increasing stress, followed by rest in order to teach your body how to recover and rebuild. In this episode of Fitness Disrupted, Tom talks about the cumulative effect of exercise and how you should look at time off as part of your overall plan. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Ironman legend Ken Glah joins Tom to talk about his experiences over the years training for triathlons including balancing training with the rest of life, reassessing goals, the accumulative nature of stress, diet, and more on this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In life, situations that are not ideal will often present themselves at the worst times. So, if you are training toward a goal, you should use training to help build situational confidence so that you are ready to handle anything when the big day rolls around. In this Fit Tip, Tom talks about the outlook you can employ toward training that will help you stay in control when things go haywire. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are many different opinions about how to quantify your effort during a workout. Oftentimes you will hear people talk about 5 or more intensity zones! In this episode of Fitness Disrupted, listen as Tom breaks down his three zones and gives you some advice on how to go about feeling out these zones for yourself and incorporate them into your daily and weekly workout plan. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Metabolic conditioning is an impressive sounding term for a simple thing. In this episode of Fitness Disrupted, Tom breaks it down for you. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Being healthy isn't just about exercising the right way; it is about living the right way. Since all of us spend more time doing other things besides exercise in our lifetime, it is important that we have the right response to the everyday stressors that are hurled in our direction. In this episode, Tom gives some words of helpful guidance on how to stay in control of our reaction to stress. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Challenging yourself to reach new heights is an important part of self-development, both physically and mentally - however, there are dangers in the extremes. It is important to realize that we live in time when influencers are becoming more and more extreme with their content in order to gain attention. Applying these extreme methods to your health and fitness routine can actually cause harm. In this episode of Fitness Disrupted, Tom talks about the pitfalls of extreme behaviors and the importance (and difficulty) of practicing moderation. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As we get older it is important that we listen to what our bodies are telling us and change our approach to exercise accordingly. Based on his personal experience, Tom breaks down 9 ways that he has changed up his routine after 50 so that he can keep doing what he loves to do while decreasing the likelihood of injury and obtaining the greatest return from his time spent exercising. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom loves breakfast and in this Fitness disrupted Fit Tip, he shares one of his go-tos when time is of the essence. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Aches and pains; they happen. Oftentimes, we look for a quick fix for our pain. When it comes to our overall health and wellness, it is best that we search for the cause of our pain, and work toward fixing it at the root. In this episode of Fitness Disrupted, Tom talks about rehab, as well as the powers of prehab, practicing good form, and learning to listen to your body. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of Fitness Disrupted, Tom welcomes musician Mike Massé to the show to talk about his approach to music to illustrate the power that passion plays in our approach to what we do..  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this quick Fit Tip, Tom adds some perspective on the 80/20 approach to your diet. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Well, they’ve done it again! A highly-regarded daily publication with worldwide reach has chosen a provocative headline over your well-being - and Tom is not happy about it! In this episode of Fitness Disrupted, listen as Tom takes the wheel in an attempt to correct a complete spin-out disaster caused by the spread of irresponsible information. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of Fitness Disrupted, Tom welcomes country music singer Michael Ray on to talk about how his musical journey has led him down a path of self-discovery and enrichment, illustrating how our well-being is intertwined with the health of our body and mind. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom takes some recent misinformation he heard about breakfast and uses it as an opportunity to recenter the thinking around the benefits of front-loading your day with energy so that you have the best days possible! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Indoor cycling has never been as popular as it is right now; and it doesn't matter if you're thinking about getting into it, or if you're already into it, you probably have some of the same questions that everyone else has. Listen as Tom has the answers to four common indoor cycling questions that encompass the essence of indoor cycling 101 in this episode of Fitness Disrupted Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom answers your questions in the sixth installment of Listener Mailbag. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This is a Fit Tip that applies to runners and walkers alike. Listen as Tom gives a few pointers to help you avoid some common pitfalls that you may have never considered. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Running. Walking. Cycling. No matter your mode, exercising on hills is a great way to naturally push yourself into the zone you need to be in to have an intense workout and experience the myriad benefits that high-intensity training has to offer. Listen as Tom gives you some ideas as to how, when and where to incorporate hills into your workout routine with 3 great hill workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Just like in day-to-day life, learning how to handle adversity is a must-have skill when it comes to being able to move forward. Exercise helps teach us how to navigate the choppy seas of setback and disappointment, because it is not a matter of if, but when you are met with a challenge that is beyond your control. In this episode of Fitness Disrupted, Tom gives you some tips on how to navigate your way through turbulence so that you can become more comfortable conquering the unexpected. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

How much protein do we need each day? It is a good question, and as with most questions regarding fitness the answer is; it depends. There are some popular misconceptions out there when it comes to this questions however, but there are some guidelines that you can follow to ensure that you are getting the proper amount of protein in your diet. In this Fit Tip, Tom lays it all out for you. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of Fitness Disrupted, listen in as Tom gives you an effective interval workout that you can do at home, in an hour, with minimal equipment that is easily accessible. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As we grow up, we are subjected to all these ideas that complicate the simple lessons we learned as children; "an apple a day keeps the doctor away" is one such example. Somewhere along the road of life, someone decided it was time to vilify the apple! Erroneous! In this episode of Fitness Disrupted, Tom welcomes nutritionist and dietitian Wendi Irlbeck (nutritionwithwendi.com) to the show to discuss the role of fruit in a well-balanced diet. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You ask and Tom will answer. In this Fit Tip, Tom answers a listener's question.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are no instructions, they are just heavy objects made to lift. There are many good reasons to have a few sets of dumbbells lying around, but the real beauty of dumbbells is their simplicity. In this episode of Fitness Disrupted, listen as Tom gives you all the information that you need to know to get started exercising with dumbbells. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Habits get harder to change the older we get. That is why it is important to develop and promote good habits and gain control over the things that we can control. In this episode of Fitness Disrupted, listen as Tom talks about lessons that he has learned from his K-9 companions that are applicable to a healthy human life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is important that we seek inspiration and motivation from the right places, and there are a whole host of reasons that push people to exercise. In this Fit Tip, listen as Tom plants the seed of exploration into what drives you. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard the myth that strength training will stunt a child's growth. In this episode, Tom gives some evidence to debunk that misconception. However, there are special considerations to keep in mind while easing children into a strength training routine, and in this episode of Fitness Disrupted, listen as Tom gives you some tips on how to introduce kids to strength training. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Have you ever had a set of dumbbells and wondered what to do with them? Have you ever had half a set of dumbbells and wondered what to do with it? Believe it or not, dumbbells can be very versatile! In fact, the people who study this sort of thing are finding new revelations about how the amount of weight and the number of repetitions affects muscle development. So get excited about dumbbells by tuning in to this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

How soon will you see results from your workouts? It is a common question with a complex answer, and in this Fit Tip, you will get the answer! Listen to find out how to set expectations for your workout program. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Can you target your lower abdominal muscles? The question is more complicated than it seems, and there is even conflicting science on the matter. This is where Tom's experience pays off. Listen and get to the bottom of the question with the techniques and mindset that you can employ to allow you to be able to get the most out of your movements. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

A big thank you to all the loyal listeners out there who check out the Fitness Disrupted podcast on a regular basis! We can't do it without you, and we hope that the topics covered here enrich your lives in some way! If you are new to the show, this retrospective will give you an overview of the topics, guests, and philosophy you will find on the show as Tom gives some of his favorites to check out. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom discusses an idea that goes all the way back to the 1920's. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is important to incorporate a mix of modes into your workout plan. In this episode of Fitness Disrupted, listen as Tom gives you perspective on his "do a little bit a lot" approach to exercise with science to back it up - Because it's all about working exercise into your life so that you can keep doing it for a long time, and see real, lasting results. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your body is a smart machine. just like how your body adapts to stress when you exercise, it also adapts when you are injured causing subtle snowball effect of pain. I this episode of Fitness Disrupted, Tom covers compensatory injuries, so that you can better understand the causes so that you can avoid injury altogether. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Polarized training is a seemingly simple concept that takes quite a bit of understanding, trust and discipline to put into practice; but once you understand it and apply to your workout program, you can make the most out of your stress and recovery cycles to achieve maximum results and avoid getting burned out. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

We are all different, and we call have different ideas of what we want to get out of out workout time. Having a goal is a great way to tailor your exercise schedule to fit your specific needs. Listen as Tom gives you some insight so that you can bring your workout goals into focus. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In the first part of the "Sweat In the City" series, Tom takes you into the world of natural bodybuilding, celebrity training in Mexico, and the odd job of being the body model for a CEO's personally-commissioned statue. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Some moments/exercises are more effective than others, and in this episode of Fitness Disrupted, Tom takes on the exercise that is touted by some as the most effective ab exercise there is. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Experience, education and passion are all important aspects of the Fitness Disrupted message. In this episode, Tom centers his philosophy for all listeners, new and old. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The knee is a complex joint that does a lot of hard work. Because of this, knee pain is very common and often hard to get rid of once it starts. There is a lot of information out there about what causes knee pain, and what to do if you have different types on knee pain. The problem is that a lot of the usual advice is actually counter-productive in alleviating knee pain, and may actually make the problem worse! Listen as Tom sets the record straight in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Can there be such a thing as a zero calorie food? In this episode, Tom breaks down the thermic effect of food, and what it means when it comes to your diet. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It definitely piques your interest when you see it: "the 4 second workout"! And it's no secret that Tom is a fan of shorter workouts done more frequently; so tune in to hear if Tom is a fan of the 4 second workout. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This time of year many of us stop and take time to evaluate some of the things that we would like to change as we move forward; in this Fit Tip, Tom talks about an important philosophy that can help you be successful in the long run. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom answers your health and fitness questions. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Intensity is a word that is often used when talking about the difficulty of a workout, but it is important to understand the factors that go into defining what is meant by exercise intensity. Listen as Tom breaks down intensity, and gives you a 20-minute workout that you can do right after the show so that you can get a sense what intensity means for yourself. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Song lyrics often contain great wisdom, and in this Fit Tip, Tom takes some wisdom from Kenny Rogers and applies it to training. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your heart rate can be a very important metric to use when measuring exercise intensity. However, you must make sure that you are basing your zones off of your actual maximum heart rate. In this episode, Tom gives you some tips on how to arrive at your actual maximum heart rate. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Metrics are an important way to measure your progress toward your fitness goals. Metrics can also cause confusion and make you feel like you aren't moving in the right direction, so it is important to understand the metrics you are using. In this episode, Tom runs through the basics of metrics to help you understand the big picture of how to use them, and gives you the most important metric of them all. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It seems like we are at a point in time of The Information Age where truth has been blurred into individual, conjecture-based opinion. Because of this, it is becoming more and more important to seek the best information possible. In this new Fit Tip series, "Bad Information I Heard Today", Tom gives you examples of how fitness advice that is blasted far and wide as truth can be misleading, and gives you the fitness knowledge you will need to be able to read between the lines and spot these fitness half-truths and lies. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In what may be the culmination of Tom's "The Power of..." series, find out how to perform phenomenal bodyweight workouts that you can do anywhere! Tom gives you 11 movements and one 20-minute, pyramid-structured bodyweight circuit workout that will have you not only believing in "The Power of Bodyweight Cardio", but also in the power of exercise.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Indoor cycling is becoming more and more popular, and if you are new to it then this is the show for you. Tom runs through the most important basics from bike fit to types of workouts so that you can get the most out of each pedal stroke. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Understanding how your body uses its fuel can go a long way in figuring out how to structure your diet and exercise program, and how to refuel during and after exercise so that your body can recover. Listen along as Tom does a little myth-busing in this Fit Tip with the question will too much cardio undermine the gains you make weightlifting? Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's taboo subject time here on Fitness Disrupted! In this episode, Tom gives you the lowdown on steroids and some of the dangerous side effects of taking them. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Hopefully soon COVID-19 will be in the rearview mirror. If you were headed down the path toward gym membership before this whole thing started and the pandemic slammed the door on your plans, a gym may soon be calling your name! And when the door opens again, this is the episode you will need to give you a leg up as you shop around. Even if you are already a member of a gym, and always wondered if all gyms operated like yours, this is the episode for you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your resting heart rate is a very important metric to use when gauging your fitness level. In this Fit Tip, Tom tells you why you need to be in touch with what's going on inside of your body just as much, if not more than, what's going on on in the mirror.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If exercise teaches us anything, it is that we can learn a lot about ourselves when we are part through extremes, and this year, we have all been living through an extreme. In this episode, Tom takes you on a parallel journey of living through a pandemic and living healthy to achieve the ultimate goal of adding years to your life, and life to your years. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

More good news here on the Fitness Disrupted podcast! In this episode, Tom gives you the rundown of how and why to incorporate rest and recovery into your workout routine so that your exercise will continue to be fun and fresh throughout the years. Also learn about active recovery and how to throw that into your schedule.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom gives you the skinny on high intensity interval training and low-intensity steady state cardio workouts and gives some quick advice on why and how to work each into your routine to achieve the maximum benefits of both. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Don't always have an hour, plus to devote to a workout? Well this is the good news episode for you. Studies continue to shed light on the benefits of short workouts, and in this episode, Tom highlights a recent study that further proves the power of mixing it up.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Technology that used to only be accessible in a lab is now affordably available on your wrist. Fitness technology is a wonderful way to engage in and track the progress of your workouts, but it is not the answer. Well, just what is the answer? Tom invites fit tech guru Chris Blyth to the show to find out. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The title should already be a red flag for all you avid listeners, but in this Fit Tip, Tom gives you a simple roadmap on how to spot the phonies.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

One of Tom’s over-arching goals is to keep you injury free while being active, and improving your posture plays a big part in In this goal. In this episode, hear what good posture is, and lean which muscles help us fight the forces that make us want to hunch forward, and get some exercises that you can do at home that will help you improve your posture so that you can keep moving, pain free and injury free. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is a very real connection between your mind and body, and this connection is never more apparent than it is when you exercise. When it comes to pushing yourself to new limits while exercising, your mind can often have the last word in your performance. In this episode, Tom gives you a crash course in the central governor theory, and how you can train yourself to override it. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom calls balance the sixth component of fitness not only because of its important mind/body connections, but developing better balance can help you perform your activities of daily living, recreational sports and workouts with better form, helping you to avoid injury. Developing better balance doesn't take a lot of special equipment or time to do either, and in this Fit Tip, find out how to incorporate balance training into your day to day activities. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Carbs are not your enemy. In fact, carbs supply the fuel you need to exercise. You must have carbs. This episode will help you add to your healthy diet base of knowledge by giving you a crash course in carbs; teaching you how carbs work in the big picture of healthy living so that you can make healthy diet choices that will promote your best physical and mental performance. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are so many definitions floating around in the fitness world about what a successful workout looks like. If you aren't careful, you can end up applying standards to yourself that may not be the most effective. In this episode, Tom welcomes writer, author and podcaster Cindy Kuzma to the show fresh off the heels of her new book, Rebound: Training Your Mind to Bounce Back Stronger from Sports Injuries to talk about the approach, mindset and way of being that works for everyone, and that will help you put into focus exactly what a successful workout is for yourself. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom sets the expectations for what you should be seeking to gain from of a personal trainer. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

First-hand stories can entertain us, motivate us and educate us all at the same time. In a bit of a change of pace, Tom gives an account of his epic run across the Grand Canyon...and back. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You've discovered the power of the push-up, the power of the plank, and the power of self-talk; next up in Tom's "The Power of" series is the lunge. Find out why lunges are so powerful, how to execute lunges with proper form, and how to incorporate this powerful movement into your program right away. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Start saving time from the get-go with a morning power drink Fit Tip from Tom. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You don't have to spend a lot of money to be in the best shape of your life. Spending time on your wellbeing is an investment as well, and every moment you spend on your fitness adds value over time. In this episode, Tom gives you 11 strategies that you can put into your bank of fitness knowledge today so that you can live your best life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's time to get your fitness 401K on track - "Whether the goal is getting ripped, or getting rich, the strategies are very similar", and in this episode, Tom gives you seven. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom runs through the basics of sugars. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Peddling the fear of bulk, there is a theme making the rounds that spinning makes your legs bigger. This is a form of exercise bashing that often dissuades people from taking part in perfectly healthy activities. Tom looks into the science behind spinning to help you better understand what is actually happening to your body when you incorporate spinning into your routine.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In order to add life to our years, it is important that we don't let life shift our priorities away from healthy living. There has always been 24 hours in a day, but as we age, we often have less time to devote to exercise as priorities constantly shift. On top of that, it also gets harder and harder to snap back after momentary lapses in exercise. In this episode, Tom breaks down some areas to focus on not only if you are over 50, but also f you wish to remain well-rounded and healthy in order to live happier, healthier and avoid injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Think you burn the same number of calories walking a mile and running a mile? Think again… Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Certain aches and pains seem to be more common as we get older, especially injuries to our lower backs, shoulders and calf muscles. Are these all just inevitable and a function of age, or can we do certain things like targeted strengthening and pre-event warm-ups up to help minimize our risk? In this episode of Fitness Disrupted Tom focuses on calf strains to help you avoid this painful and all-too-common injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

No one likes getting sick, and in this episode, Tom gives you some tips that you can use so that you can avoid getting ripped away from your exercise program by illness. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Calories - one of the most misunderstood terms in fitness. Tom helps clear up some of the confusion by explaining “empty calories” in this Fit Tip.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

David Garcia was one of Tom’s very first interviews. An amazing real-life success story, he not only lost over 160 pounds but succeeded in maintaining his weight for many years thereafter. Now, exactly a decade since he started his incredible transformation, David returns to Fitness Disrupted to discuss how he, like so many others, finds himself struggling with his program. Listen to this incredibly honest interview and hear as Tom and David discuss the all-too-common issues of motivation, confidence, fear and more after you have achieved the initial success with your program, and the strategies David is following to get him through these obstacles and take him to the next level. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You asked and Tom answered! In this fourth installment of Listener Mailbag Tom covers topics including: Refueling, net calorie days, plateaus, nutrition book recommendations, cold showers and more! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom gives you a fresh example of how to spot bad advice. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Generally we want to avoid consuming things that are high in sugars and sodium, and sports drinks contain these two ingredients in spades! However, not everything is always as it seems.  In this episode, Tom breaks down the whole sports drink debate, and gives you some general guidelines about how to use what you consume to contribute to positive outcomes for your workout plan. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard the talk about how Pilates, yoga, and certain exercises can help lengthen your muscles, and give you that long and lean body type. Can this really be done? Find out the answer as Tom covers it in this episode of Fitness Disrupted! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is one common mistake when it comes to following a weight loss plan, or any plan for that matter. In this Fit Tip, Tom tells you what it is, and what to do when it inevitable happens to you. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard of (or read) the best-selling book “Born to Run” that contends we evolved to move forward and fast on two feet. We also know that walking is the most-common form of exercise – So what if we combined the two? Could it not only prevent many of the running-related issues and injuries that plague so many, but also increase your enjoyment and, counterintuitive as it may seem, even improve your performance? Listen as Tom delves into the science to make the argument that we were in fact Born to Run… And Walk.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Strength training is the fountain of youth. Becoming stronger has a multitude of benefits like improving your mental state and enabling you to perform more effective cardiovascular workouts all while decreasing the risk of injury. However, it is imperative that you use your time to become strong in a balanced way. Tom gives you 10 more tips that you can apply to your strength training routine to help you take your strength training up a level. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

When is the best time of day to not only run, but to exercise? It is a common question, and as with most things having to do with exercise, there are specific, complex answers that often don't work for everyone, and there are simple answers that will apply to everybody! In this Fit Tip, Tom gives you the simple answers. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Many of us already know that cardiovascular exercise not only has a positive effect on our physical fitness, but it also has a positive impact on out mental fitness as well; but what about strength training? Where do the powers of strength training lie when it comes to mental benefits? Well, in this episode, Tom explores some of the more heady aspects of strength training! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom welcomes TV host, author and actor Montel Williams to the show to discuss his approach to diet and exercise. Day in, day out we are all fighting our own battles. No matter how big or how small they may be, the way that we prepare for, and approach them has an impact on the outcome. Exercise can not only make our bodies bulletproof, but exercising can also teach us things about ourselves that will make us better equipped when we need to be. Listen as Tom and Montel discuss how diet and exercise gives them a chance to stay out in front! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

"Car Sprints" are something that Tom came up with years ago as a way to mix up his runs and rides. Listen and discover what "car sprints" are and how you can use your surroundings to motivate you on your next workout. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The more reasons you have not to do a triathlon, the more you should do one. That's right! Aiming to do a triathlon of any length can be a wonderful way to give yourself a peek into the confidence-boosting benefits of exercise, all while you become a well-rounded athlete in the process. Tom breaks down his reasons as to why he does triathlons, and why he thinks you should too. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

A training program it is an essential tool that you can use to achieve your long term goals. When designed by an experienced trainer, a program will build from workout to workout, day to day, week to week and month to month; each workout having its big-picture purpose. In this episode, Tom breaks down some strategies to help you stay focused on your plan so that you can experience your best results. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If you are one of the many who avoid push-ups due to wrist discomfort, this is the Fit Tip for you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are many "secrets" out there when it comes to getting results out of your strength training routine, and this episode is as much about a philosophy that you can employ while performing strength training exercises as it is about the #1 secret itself. If you are not already practicing this technique in your strength training routine (and judging by what you see at the gym, most are not!), then try it out and get more out of your strength training exercises. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's all about the basics, and in this episode, Tom gets back to the basics of strength training. The specific science is always evolving on the subject, but when it comes to strength training, there are some fairly set principles, and Tom gives you those basic tips and techniques that you can apply to your strength training routine right now in order to be able to strength train effectively on a consistent basis, without injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Learn the what, when and why behind isometric exercises in this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Being healthy isn't just about practicing a regular exercise program. In fact, a healthy diet may be more important to our wellbeing than exercise itself. Food is fuel for both the body and the mind, therefore we need to focus on what we can eat long-term rather than short-term deprivation diets. In order to perform at our best and get the most out of life, we must provide our body with enough fuel to do so. Set yourself up for success with Tom's 6 week diet reset plan! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Once you begin to exercise consistently, you will see some rather drastic improvements over a relatively short period of time. All of the physical and mental changes make you feel all sorts of positive feelings! After some time though, you will inevitably experience a plateau. It's the moment when you stop seeing incremental improvements; you may feel like you are in a rut. You may not even feel as great when you exercise as you did when you started. The good news is that this phenomenon happens to everyone who sticks to an exercise program long enough. In this episode, Tom gives you some advice on how to work through the plateaus of your program. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom breaks down what it means to "eat clean" in this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Running - it's one of the simplest and most effective cardiovascular exercises there is. We were born run after all, but getting getting started is often the hardest part. Even if you are highly self-motivated, there are pitfalls to avoid when getting started that can also be applied to any new exercise program. Listen in and let Tom give you what you will need to get you up and running for the long haul. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Fitness is not just about weight loss. One of the great benefits of a well-designed exercise program is a healthy reduction in body fat, and that is really what most people mean when they talk "weight loss", but that doesn't always correlate with a fast and massive reduction in weight. In this episode, Tom discusses how you should incorporate the scale into your exercise program as a tool, and some of the science-based factors that can influence the number you see on the scale. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's not the latest spinning craze, or a fad diet; so what is carb cycling? Listen to this fit tip and find out! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Ahhhhhhh...vacation time! A time to relax, hang around and do a whole lot of nothing for a little while. Your vacation is a prime opportunity to exercise in a different environment which can help increase your sensation of relaxation just as much as the downtime. In this episode, Tom gives you some tips on how to incorporate exercise into your vacation so that you can return to the grind more relaxed and actually looking forward to your day-to-day routine! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom answers some of your questions, covering, amongst other things, cricket protein! Keep the questions coming - write them in the comments, or ask Tom @tomhfit on Twitter and Instagram. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom tackles a touchy subject in this short episode of Fitness Disrupted that involves around a common behavior observed at the gym. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

A flat stomach displaying four, six or even eight (!) square abdominal muscles is considered by many to be the holy grail of exercise. It is all too common for many of us to spend a lot of time focusing of this region leading to wasted time and the risk of injury down the road. In this episode, Tom runs through 9 common mistakes that people tend to make when working on their abdominal region, and offers some advice on how not to fall into the traps that many of us find ourselves in when it comes to focusing on a specific part of the body during our exercise routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Find out why the stability ball is one of the best bang-for-your-buck pieces of exercise equipment that you can get. Tom gives you some of the best exercises, the studies, and the specifics on which size might be best for you so that you can more effectively use the stability ball to improve your core strength and help you live pain free. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's prehab vs. rehab in this Fit Tip - Staying physically fit and avoiding injury involves a well-rounded workout routine. Bulletproof your lower body with these six workouts! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Get motivated with Sean Swarner and find out why he was voted one of the top 8 most inspirational people of all time in this episode of Fitness Disrupted. He was not only the first cancer survivor to summit Mt. Everest, but did so with only one lung after battling cancer not once, but twice as a child. Amongst other topics, Tom and Sean delve deep into the power of visualization and provide some insight into how to tap into the power of your mind to push yourself to realize what you envision, as well as how to bring about true, meaningful change in your life. As we enter the dog days, this is the perfect episode to ignite your mid-summer workout routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You can't beat the heat, but you don't have to let the heat beat you! Since we've gotta keep moving, we can't let the inevitable hot weather keep us from getting outsider, and enjoying our summer days. In this episode of Fitness Disrupted, Tom tells you what to expect from your body as the mercury rises, as well as some tips on how to exercise in hot weather so that you can get outside, be safe, and get the most out of your workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom shares a personal story from the 2012 Boston Marathon. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Muscle confusion is another one of those terms that was created as a marketing play to redefine a basic concept in exercise physiology. That said, there is still some confusion surrounding "muscle confusion"; is it helpful for your muscles to be confused? What exactly does it mean? In this episode of Fitness Disrupted, Tom explains muscle confusion and the best way to challenge your muscles to adapt faster, to once again help you make the most out of the time you spend exercising. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

We squat all the time and don't even think about it - it's a common movement in everyday life. There are a few divisive exercises out there that have a tendency to split even the experts. In fact, the studies can also muddy up the waters. As with most exercises, there is a right and wrong way to perform them, and it is important to make sure when you are approaching any exercise, that you are performing the movements the right way. In this episode of Fitness Disrupted, Tom gives you all the tips to be able to perform a successful squat to help you avoid unnecessary injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The term "superfood" may have begun as a marketing term, but it turns out there may actually be certain foods that can be better sources of a variety of nutrients. Eating these foods can add to the success of your workout routine by giving you the nutrients you need to perform and recover, making the calories you consume like high-octane fuel for your exercise program. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are numerous coaches and self-proclaimed running gurus who claim to teach the “perfect” running technique, one that both prevents injury while improving performance. From running cadence, stride length, body lean to ideal foot strike, they all preach the “best” way for you to run. Can you really tell how efficient a runner is simply by watching them? If we were indeed “Born to Run,” is there truly one way to do so optimally? Hear what the research says about the one true way to become a better runner in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

TIME magazine named him one of the “Top 100 Most Influential People in the World.” Men’s Fitness hailed him as one of the fittest men on the planet. He’s run 50 marathons in 50 states in 50 consecutive days, 350 miles non-stop. He won the World’s Toughest Footrace, the Badwater Ultramarathon, running 135 miles nonstop across Death Valley during the middle of summer; and that's but a few of his incredible accomplishments. Need a little motivation for your fitness plan? Listen to this episode with Dean Karnazes and you won’t get a little, but a whole lot of powerful inspiration to take you program (and your life) to the next level. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom gives you a tried-and-true ten minute arm workout that you can incorporate into your workout routine today! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard about the “metabolic window,” said to be the period of time immediately after exercise when the body is in the perfect condition for nutrient absorption. What does the science say? And what exactly should you consume during this “window” of time? In this episode of Fitness Disrupted, Tom talks all about the metabolic window, making sense of the conflicting research so that you can fuel your body optimally to achieve the best results from your workouts Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As we age, we undergo changes that often coincide with a less active lifestyle, and a less active lifestyle can compound the effects that aging has on out health. The truth is that exercise is never more important that it is as we get some years on our bodies. In this episode of Fitness Disrupted, Tom gives you 25 (!) studies that cover a wide range of benefits that exercise confers to us as we age. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is a lot of information on a food label, and there is even more information out there about how to interpret that information. If your goal is to lose weight, Tom makes it simple with this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In a sea of misinformation from self-described exercise influencers pedaling stories born out of clickbait headlines where the studies referenced are conveniently misrepresented to fit outrageous narratives, it is more important than ever to dig a little deeper and listen to what your body is telling you about your exercise routine. In this episode of Fitness Disrupted, Tom settles the score once and for all about the common misconception that you can have too much exercise. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Bulletproof your body with this episode of Fitness Disrupted. There is a common mantra plastered all over gyms across the world: “work on your weakness until they are strengths.” Tom takes a bit of a different approach in this episode where he talks about the importance of working on your weakness until they are no longer a weaknesses - not only to make you stronger, but to help you avoid injury and magnify your strengths.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom gives you the science behind why you should set your treadmill to a 1% incline. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are a multitude of simple and effective ways to get a well-rounded workout while making the most of your time. Hill workouts are yet another example of this type of exercise that you can incorporate into your routine right after you listen to Tom give his top 9 reasons to do hill workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode, Tom discusses the pitfalls of the catchy idea of "beating yesterday". Listen as Tom discusses the reasons why it is not always possible to beat yesterday, especially if you are training optimally. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

"I stopped working out, and all of my muscle has turned to fat!" It has been said before, but what is the reality. Can fat turn into muscle? Can muscle turn into fat? In this Fit Tip, Tom explains what actually happens when we start, or stop exercising. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Working out alone can be a way for one to escape and focus completely on the exercise at hand, but there are many reasons why working out with someone else can help you stay on the right track while getting the most out of your workout. In this episode, Tom runs though five of his top reasons for working out with a partner with a little bit of science sprinkled in. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Feeling guilty about the time you spend exercising is a common hurdle that must be overcome if you want to achieve the best results out of your workouts both physically and mentally. In this episode of Fitness Disrupted, Tom talks about adjusting the way you think about the time you spend on your personal well-being, and how talking the time on yourself will improve all other facets of your life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom defines the term "micro-workout" and explains the research behind how they can help you live your best life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is a common thread that runs through all top athletes, and that is the joy they get from overcoming obstacles. Bas Rutten is one such athlete that feeds off of the challenges put in front of him. It is a drive he demonstrated time and time again during his storied fighting career. In this episode of Fitness Disrupted, Tom sits down with Bas to discuss how he is able to take the lessons learned from overcoming adversity and apply them to achieving major success, both in sports and in life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Building a home gym? Thinking about building a home gym? Thinking about thinking about building a home gym? No matter what stage of the process you are in, it is now more apparent than ever that convenience is of ultimate importance. Listen as Tom applies his years of experience with home gym equipment and design to let you in on some of the pitfalls to steer clear of. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The title of this fit tip says it all; which is the better way to recover immediately following an effort - hands on head or hands on knees? Listen to find out which method is better and why based on a recent study. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As a writer himself, Tom is in constant pursuit to gain insight through reading. On the eve of his latest book, The Micro-Workout Plan, Tom runs through nine of the books that have helped him form the bedrock of his holistic approach to living well. If you are looking for some reads to help give you a solid foundation about living the good life, look no further the this list! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Get all of your preparation information in this episode of Fitness Disrupted! What is the purpose of sweat? What does it mean if you sweat a lot? Let Tom explain sweat's function, and provide some surprising science surrounding perspiration. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this fit tip, Tom tells you where the term net carbs came from, as well as some no-brainer diet advice that is tried-and-true so that you can spend time working out rather than worrying about what the package says. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Eat less frequently, eat more frequently, practice intermittent fasting – Once again, there is so much conflicting information when it comes to eating for optimal health. Should you be periodically starving yourself or should you be eating every few hours? The approaches couldn’t be more contradictory and the research is indeed mixed, but maybe the answers are less complicated than they are made out to be. Hear Tom tackle the meal frequency debate on this episode of FD.   Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

For many out there, weight-loss is the goal of your exercise program. When it comes to running, the lighter you are, the faster you go. Weight is also a factor in cycling as well. In this episode of Fitness Disrupted, Tom shares the techniques he has utilized for years to get down to “racing weight” for marathons and Ironman triathlons. These are proven strategies that you can use to achieve your healthiest weight as well, while also reaching for goals other than the number on the scale. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This week, the world lost Ironman legend Bill Bell at 97. The USA Triathlon Association Hall-of-Famer was a true source of motivation for many, including Tom. In this episode, Tom offers his impressions of Bill Bell in this touching tribute. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The power of the mind cannot be overlooked. Just like the rest of your body, your head needs to be in the game! Everyone needs to take the time to train their brain, and Tom points you in the right direction with this introduction to visualization that will help you succeed in reaching your goals, and teach you how to deal with adversity. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Brendan Brazier went from pro triathlete to founding the uber successful Vega brand, known for their high-quality plant-based sports nutrition products. Hear about his newest venture, Pulp Culture, a line of cold-pressed wild-fermented juices. It’s all about healthy options, working hard and playing hard – Not deprivation but “Excessive Moderation” as Tom calls it. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If you have ever tried upping your nutrition game, you have probably heard about "counting macros", or macronutrients. Here, Tom gives his straightforward approach to macronutrients, and tracking macronutrient intake. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Accidents happen, and injuries are sometimes inevitable, however one of your fitness goals should be to stay injury free in order to keep doing the things you like to do. With that in mind, Tom gives you an introduction to the general types of sports injuries, some strategies you can employ in order to avoid getting hurt, and a couple strategies you can employ if you do wind up with an injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As a young woman Lynda Jager battled anxiety and extreme shyness. Her doctor recommended she try lifting weights as a possible solution. Now more than forty years later at the age of 61 this grandmother of six is a TV fitness model, a five-time Canadian bodybuilding champion and has appeared in numerous magazines. Hear her incredible story on this special episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

AMRAP stands for As Many Reps As Possible, and Tom has his reasons for staying away from AMRAP workouts. Tune in to this short episode you hear why you may want to reconsider the ways in which you incorporate AMRAP into your workout routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You asked and Tom answered! In the second edition of “Listener Mailbag” Tom tackles more of your questions, topics that include: fasting for weight loss, calf strains and compression socks, workouts for specific body types and more! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If there was ever a perfect example of why there’s so much confusion when it comes to eating healthy, it’s eggs! Eat them, they’re super-healthy. Don’t eat them, they’re really unhealthy. Eat them, but don’t eat the yolks. These are just a few of the completely contradictory recommendations you’ve been told over the decades when it comes to eggs. What should you believe? Hear as Tom discusses this seemingly never-ending debate with registered dietician Wendi Irlbeck. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this fit tip, Tom fields a question that comes his way often; should you exercise when you are sick? Listen to hear the general scoop on working out when you are feeling under the weather. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Bodyweight exercise is the easiest way to build strength economically. From different variations of tried-and-true moves such as push-ups, planks and jumping jacks, to fine-tuning your form while performing each workout, there are always new ways to level-up your workout regimen. Incorporating bodyweight exercise into your life gives you the ability to kick some of those "yeah, but's" Tom talks about to the curb! No time? You can do them anywhere! Too expensive? They don't cost a thing. So listen to this episode to get a quick dose of bodyweight exercise motivation! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In his prime, Andy Towers was one of the best lacrosse face-off artists in the world. As a teenager, alone in his room with a tape recording of a whistle, and a homespun contraption that mimicked his most fierce competitor, he was able to develop his edge; spending countless hours fine-tuning his skills. Now, he has transitioned from a standout player, to a preeminent professional lacrosse coach - where he is able to teach and inspire others with his training techniques and mental strategies for success that can be applied both on the field of play, and on the field of life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In order to properly quantify the effectiveness of your workouts, it is important to make sure that the numbers you use to gauge your output are as accurate as possible. In this episode, Tom gives you some factors that go into the numbers you see on cardio machines at the gym, and gives you some tips on how to make sure that you are gauging your efforts on those machines accurately so that you can make sure you are maximizing your time while moving towards your goals. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Watts have become a popular metric used to measure exercise performance. In this episode, Tom breaks down what watts are actually measuring, and the reasons why it is a solid metric to help you gauge your exercise intensity. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your response to stress can often be the keystone of your well-being; and because of this, it is imperative to be in control of your stress response, and develop healthy coping strategies. Tom explains how exercise can teach you how to manage adversity productively, and allow you to cope with stress in a positive way. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Practice makes perfect! It's catchy, it's cliche, and it's not entirely correct. Tom explains why practice should never be practice for practice's sake. The fact is that the act of going through the motions is useless if the motions aren't well thought out. Listen to this episode to get motivated to practice perfect practice! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Lactic acid - the enemy of exercise! It is an often misrepresented topic that is surrounded by tons of misinformation. In this episode, Tom runs through some common misconceptions about lactic acid including how you need-not buy into the recovery hype surrounding it, and how you must actually teach your body to cope with lactate buildup more effectively. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, hear some of the common characteristics that Tom has observed in his most successful clients, and get some quick tips on how to harness these characteristics that exist inside of all of us. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom uses The Delbouef Illusion to illustrate how to control portion size, and to illustrate the important role that your brain plans in your well-being. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

At the age of 47 Sally Kalksma’s world was turned upside-down: She was faced with being a widow, raising three children, going back to work full time, dealing with a recent cancer diagnosis herself, and discovering that her husband’s cancer was hereditary. Hear how Sally faced her obstacles head on, not only surviving but thriving, including becoming one of the top-ranked stair-climbing racers in the world. Prepare to be inspired by her incredible resilience, lust for life and true grit. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Listen in as Tom gives you the quick skinny on cross-training; what it is, and why it is so important to mix it up. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

For decades you have been told by doctors and coaches to ice an injury to help it heal. Cold therapy is not only recommended for trauma to soft tissue, but also post-exercise to supposedly help you recover faster for your next workout. Is that really what the science says? Hear the answer as Tom discusses the controversial topic of cold therapy with sports journalist Lindsay Berra, and learn how the doctor who coined the acronym R.I.C.E. (Rest Ice Compression Elevation) said... he was wrong! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is a classic subject among fitness gurus; where do fruit juices fit into a healthy diet? Do they even belong at all? After all, they are high in calories and sugar. Well, Tom gives you some reasons, backed by science, as to why you may want to incorporate real fruit juices, specifically Orange Juice, into your diet. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom gives you some of his top reasons for beginning each day with a little exercise, especially if you are struggling to fit it into your day. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Balance: It could be argued that it should be included as the sixth component of fitness in addition to cardiovascular endurance, muscular strength, muscular endurance, body fat composition and flexibility; and Tom makes a strong case for its inclusion to this list in this episode of Fitness Disrupted. Among other benefits, practicing and training your balancing act can help prevent injury, and challenge your mental processing skills. Listen in as Tom tells you ways in which you can incorporate balance training into your daily routine.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The COVID-19 pandemic has brought with it many changes to daily life. As the realities of this challenging time hit us in the face everyday, there are adjustments that we can make in the attempt to emerge from this period stronger! In this Fitness Disrupted short, Tom extends to you, a little morsel of motivation perfect to take action on in these times. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Fresh off the publication of her magazine "Denise Austin's Fit Over 50", Tom brings the venerable fitness instructor, author and former member of The President's Council on Physical Fitness and Sport to Fitness Disrupted to share her perspective on physical fitness. Join them as they discuss their similar approaches to exercise, and listen as Denise gives you some advice you can incorporate into your day, right away! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You exercise therefore you eat whatever you want. Not so fast! In this Fitness Disrupted short, Tom gives you some numbers that will give you a clearer perspective so that you don't but into this common fitness myth. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom gives you some practical science behind the benefits of standing up and moving around. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

When it comes to health, there is no greater subject littered with myths and misinformation than nutrition! There are many behaviors and beliefs circulating that often prevent you from achieving both your ideal weight and optimal health. So, if you’re confused about what, when and how much you should eat because of all of that noise out there, listen in as Tom highlights a handful of the top mistakes you might be making when it comes to your diet, and how you can simply realign to live your best life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Short, Tom explains the Body Mass Index (BMI) indicator. He tells you how you can figure out your BMI, and that while it is usually a good indicator of general fitness in this day and age, there are indeed factors that can skew the metric. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

An incredible connection exists between the brain and the body - Our thoughts have a profound impact on sports performance, self-confidence and much more. Learn the different categories and uses of self-talk, the science behind it and how you can harness the power of your “internal monologue” right away. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom hips you to something to look out for when seeking fitness advice online. In today's climate of social media influencers, we must be ever-vigilant in weeding out the phonies; especially when it comes to your health! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, find out how one minute of square breathing can change your outlook! Tom walks you through this practical technique that is proven to help you shed stress and focus on the task at hand. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

To stretch or not to stretch, that is the question… You read the headlines all the time; the mixed messages about the benefits of stretching. Some claim it’s a complete waste of time, and they base that on the latest research! Is that really what the science is saying? Tom shines the light on this never-ending debate, making sense of the studies, and giving you the facts about flexibility as it applies to you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom explains that it is a waste of time to spot reduce, and advises you what to do instead. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The new coronavirus (COVID-19) has turned the world upside-down, affecting all aspects of our lives including our exercise routines. Should you go to the gym or work out at home? What is the connection between exercise and the immune system anyway? Can it be transmitted through sweat? Tom takes on these questions, and shares how exercise can be the best stress-reliever when the world seems out of control. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom runs through an effective 6-minute workout to mix into your routine that incorporates both strength training and cardio elements. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom explains why we get so sore after we do a new workout for the first time, or when we get back into the swing of an activity after laying off of it for a while. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You’re told you should try to walk 10,000 steps per day, but did you ever wonder where that recommendation actually came from? Is it from scientific studies? The answer will most likely surprise you: Learn the true origins of “10,000 Steps” and how many you really need to see health benefits in this episode of Fitness Disrupted.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You wonder how that friend of yours seems to be able to eat and drink anything they want, yet don’t pack on the pounds like others do - Do they have a “fast metabolism” or is it due to something know as N.E.A.T? Learn how many people burn hundreds of extra calories per day, without exercise. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is common knowledge that exercise has numerous benefits for the body, but what about the brain? Can exercise not only make you look good, but feel good as well? Numerous studies say yes; that exercise can have an incredibly powerful effect on our mood states, even rivaling pharmaceutical interventions in combatting depression. Hear the latest research and the exciting news about the positive connection between both cardiovascular and strength training exercise, and depression. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom gives you some suggestions for some meals that will provide fuel for your workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, listen in as Tom gives you a diet suggestion backed by science. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

To eat breakfast or not to eat breakfast – That is the question. The research is conflicting on the subject, or is it? What do we mean exactly when we say “important?” Just for weight loss? In this episode of FD Tom tackles this hot topic; breaking down the studies and giving his take on the breakfast debate. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Short, Tom gives you his 5 minute circuit 360 core workout. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You have heard Tom talk about "The Power of the Push-Up". In the second installment of his "Power of" series, listen in as Tom breaks down the venerable plank. Hear Tom discuss the muscles it works, why it’s so effective, mistakes people makes when doing them, how to modify them based on your fitness level, and more.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Two businesses, two boys and a ton of athletic accomplishments including marathons, half-Ironman triathlons and cycling races… Prepare to be inspired to get outside your comfort zone and pursue your goals in this interview with Dr. Jennifer Stewart Ellison. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Cardiovascular exercise adds years to our lives, helping strengthen our most important muscle, our hearts. Unfortunately, many people make the same common mistakes when it comes to their cardio workouts. Learn what these missteps are, and how you can avoid them so you can get the very most out of your cardio sessions!   Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Can you name the five components of fitness? Chances are you are doing one, possibly two as part of your fitness routine. While doing one or two has health benefits, not doing all five can lead to issues down the road. True health comes from following a balanced, well-rounded routine by incorporating all five components on a consistent basis by following Tom’s “Excessive Moderation” philosophy. Learn what the five components are, and how you can add them into your program without doing long, boring workouts, so you can live your healthiest life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Sticking with a fitness plan is challenging enough when the weather is nice – add in frigid temperatures, less sunlight and shorter days; and even those most dedicated can quickly lose motivation. It’s no surprise people move less and eat more when it’s cold outside. So how do you stay on track and stay in shape during the winter months? What are the best strategies for success? Some of the answers might shock you more than a Polar Bear plunge; including taking your workouts outside and possibly leaving your jacket at home! Ever hear of brown fat? Listen to this episode of Fitness Disrupted to find out what it is, how it’s connected to the cold and why you might want more of it! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom calls strength training the “Fountain of Youth,” adding life to your years. No longer just for bodybuilders, strength training confers numerous science-backed health benefits including helping to prevent muscle loss as we age, increasing our metabolisms, helping to prevent injury and many more. The problem is that far too many people are doing it incorrectly, leading to decreased results and a greater likelihood of injury. In this episode of Fitness Disrupted Tom highlights his Top 10 Strength Training Mistakes so you can avoid these all-too-common pitfalls, and get the most out of your workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's the most popular form of exercise, and for good reason: it’s easy, inexpensive and one of the most natural forms of movement. That being said, many myths and misconceptions still exist when it comes to walking. Does it really burn as many calories as running? Is it really the best way to burn fat? Do I really need to walk 10,000 steps? Learn the science about walking, the myriad health benefits, and how to maximize your enjoyment and results. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You asked, and Tom answered. In this, the first episode of Listener Mailbag, Tom answers the questions posted in the comments section for the show. Topics include: workout warm-ups and cool down recommendations, how to determine your maximum heart rate, diet soda, pre-workout supplements, the 7-minute workout and more. Leave a question in the comments, or use the hashtag #fitnessdisrupted in your social media posts to have your questions answered in a future show! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

“Fat Burn” – It’s a standard program on most pieces of cardiovascular equipment: Treadmills, ellipticals, steppers and more have had this built-in workout option for decades, because, let’s face it, fat-loss is a top exercise goal. Personal trainers have also pushed the fat-burning zone on their clients for years, claiming it is the best way to maximize weight loss. If equipment manufacturers and fitness professionals both say it’s true then it must be, right? 100% wrong. Listen to this episode of Fitness Disrupted to find out why the fat-burning zone is complete “fuzzy math” and may be the very thing keeping you from achieving your weight-loss goals. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

We are constantly bombarded by advertisements for supplements making claims about fat loss, muscle building, memory improvement and more. Do they really work? And if so, which ones? Tom sheds light on this $115 billion-dollar industry, and gives his four favorite supplements based on the latest science. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You will either strength train because you WANT to, or because you HAVE to; but you will engage in resistance training at some point in your life. You either choose to do it when you are healthy to strengthen your weak links and “bulletproof” your body, or you are forced to do it after an injury or surgery in a rehabilitation setting. Learn how when it comes to strength training and avoiding aches, pains, and injuries; an ounce of prevention is worth a pound of cure. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of Fitness Disrupted, Tom breaks down the push-up: Discussing the muscles it works, why it’s so effective, mistakes people makes when doing them, how to modify them based on your fitness level, great variations and more.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Parents invest incredible amounts of time and money in the best equipment, camps and coaches for their young athletes without paying attention to one of the most critical components of their success: their sports nutrition. Learn how to maximize your child’s athletic performance (and overall health), as Tom discusses the foods and fluids needed to provide sustainable energy, as well as post-event recovery, with registered dietitian and performance coach Wendi Irlbeck, MS, RDN. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In Volume 1 of Do This Instead of That, Tom discussed simple yet effective swaps for your strength workouts which were aimed at both increasing your results while decreasing your chance of injury. In this episode of Fitness Disrupted, Tom does the same for your cardio routine, giving you actionable advice on how you can get the most out of your cardio sessions.  Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Hear Tom talk with country artist Tyler Braden about how goal-setting, believing in yourself and exercise all play a role in his rising music career. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

When it comes to diet and exercise, the advice given is often much more complicated than it needs to be. You end up focusing on the wrong things; wasting your valuable time, effort and money on what Tom calls "second level" stuff. Learn what constitutes a "second level" issue so you can avoid this all-too-common pitfall, and start seeing results! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It doesn't matter if you use the treadmill, elliptical or the stationary bike; if you exercise indoors, or outdoors; if you are a beginner, or advanced athlete. There is a method to the madness! If you want to get the very most out of your cardio workouts in the way of more calories burned, increased functional strength, greater sports performance and vastly improved health benefits, you need to listen to this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The statistics are grim when it comes to New Year’s Resolutions: Less than 25% of people actually stay committed to their resolutions after just 30 days, and only 8% actually accomplish them. Something is obviously wrong. What are the 8% doing that over 90% are not? It’s not about discipline – It all comes down to proper goal-setting strategies. Learn how setting process, performance and outcome goals will help you finally achieve your New Year’s Resolutions this year! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Peloton recently ran a TV commercial for their home exercise bike that received an enormous amount of backlash on social media. The reaction was so severely negative, that the company lost 1.6 billion in stock value immediately afterward. Was the negative feedback justified? Tom says not even close. Listen to this episode of Fitness Disrupted, and hear his reasoning. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Gym memberships are at an all-time high, yet the vast majority of people fail to see the results they are trying to achieve from their workouts. A big part of the reason? Their exercise routines are flawed, resulting in decreased results and an increased likelihood of injury. Learn eight simple strength training swaps that will help you maximize your time while minimizing your chance of getting hurt. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Michael Olajide Jr. went from being one of the top boxers in the world to being blinded in one eye during a freak sparring accident that eventually led to his retirement. Listen to hear how he overcame adversity, created his own system of boxing that reinvented the fitness world, and became one of the top trainers of celebrities, professional athletes and more. Learn his personal insights on resilience, grit, and the mindset of a true champion. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Far too many people measure the success or failure of their exercise program solely on whether or not they lose weight. There are many positive benefits of exercise that far exceed the number on a scale. Listen and hear a handful of simple, yet powerful metrics you can use to measure the progress of your exercise program, and prove to yourself that your workouts are worthwhile. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard this saying before; that getting flat abdominals is more about what you eat than exercise. Is this really true? Can’t you crunch your way to a six pack? How much time should you spend doing abdominal exercises? Learn all about abs in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There has never been a better time to exercise at home than right now. More equipment options. Smaller footprints. Lower prices. Incredible advances in fitness technology. Tom used to design home gyms for his CEO and celebrity clients – Now he helps you get started on designing YOUR perfect home gym. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

These exercises and training modalities are all the rage right now, but are they right for you? If so, are you doing them correctly? Get the answers as Tom breaks down the exercise science involved with these popular exercises and routines with internationally-acclaimed Sports Performance Coach Mike Boyle. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

What is one of the primary reasons people fail to exercise consistently? It’s simply not enjoyable. Listen in as Tom tells you how you can make your workouts more fun, and more effective by using different dissociative cognitive strategies. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Mike Boyle is an internationally-recognized strength and conditioning expert with over 30 years experience in the industry. He brings a depth and breadth of knowledge that is unmatched in Sports Performance Training, and his client list is a who’s who of collegiate, professional and Olympic athletes; Boston University, The Boston Red Sox, Boston Bruins and the US women’s Olympic soccer and hockey teams to name but a few. Mike’s daughter, Michaela recently led the Clarkson Golden Knights to the NCAA national hockey championship. What sports did she play growing up? Listen and find out! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The vast majority of diets take a restrictive approach that work short-term, but are extremely difficult to sustain. The obvious solution, it would seem, would be to eat in moderation; yes? Well, there are studies that say moderation is a flawed approach as well. How could this be? In this episode of Fitness Disrupted, Tom pulls apart the research and makes sense of the all-too-common confusing messaging when it comes to healthy eating. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The Holiday Season: It’s the greatest time of year… to gain weight. Get ready to be inundated with articles and TV segments on how to watch what you eat during the holidays, especially on Thanksgiving. In this episode of Fitness Disrupted, Tom discusses why this is such an inherently flawed approach. Thanksgiving is the day to eat what you want and you can do just that while, yes, consuming fewer calories! Does that sound crazy? Listen to find out Tom’s take on Thanksgiving. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Cardiovascular exercise adds years to your life - Strength training adds life to your years. Hear Tom discuss the latest research on how it matters not when you start; studies show significant results from people who begin exercising in their 80’s and beyond! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Troy Jacobson knows a little about goal attainment: His resume includes being a former top professional Ironman triathlete; a serial fitness entrepreneur who created an industry leading series of workout videos (Spinervals Cycling) and was a global pioneer in online coaching. He now consults for high-performing individuals and organizations with an elite approach to reach new levels of success, fulfillment, and results. Hear the three reasons he believes you’re not achieving your fitness goals and how you can start on the road to success! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

What’s the “best” diet? Paleo? Intermittent Fasting? Vegan? Keto? Tom talks to best-selling author, coach and nutritionist Matt Fitzgerald. They discuss that, although all of these competing views claim to be backed by “science,” a good look at actual nutritional science itself suggests that… Listen and find out! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Interval Training: It’s one of the most efficient and effective forms of cardio, but most people aren’t doing it right, if at all. Learn the exciting science behind the three different types of interval training from exercise physiology professor and researcher Dr. Michele Olson. Tom talks Tabata, how HIIT targets abdominal fat and more! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Hear the latest science behind the power of music and exercise - Learn how music can not only make exercise exponentially more enjoyable, it can also help you get the most out of your workouts, maximizing your results and helping you stick with your program. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If you spend any time in the gym there’s sure to be a handful of things that drive you completely nuts when you’re trying to get in your workout. Time for a fun rant - Here are Tom’s Top 11! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Which is better, free weights or machines? It's a commonly debated topic in strength training and the answer is.... Listen and find out! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of Fitness Disrupted Tom tackles one of the most hotly debated hot-button topics - Can you be overweight and be still be healthy? Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Keeping with a fitness program is hard enough under normal circumstances. Imagine staying in shape if you were constantly on the road! Sticking with an exercise program while traveling is not impossible, however, and who better to tell you how than country music star Chase Rice! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

How do your genes affect obesity? Are carbohydrates really the enemy? Is exercising in the fat burning zone the secret to fat loss? What weight should women use to avoid getting bulky? Listen as Tom asks renowned researcher, author and body composition expert Dr. Brad Schoenfeld these questions. Some of his answers may shock you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is a four-letter word when it comes to women and weight training – “Bulk.” It is a myth perpetuated by numerous “celebrity trainers,” ones who play into this fear while pushing the promise of long, lean muscles. Avoiding strength training for fear of building “bulk” is one of the primary reasons women fail to achieve their healthiest bodies. Hear the truth about women and muscle as Tom interviews Linda Stephens, pro athlete in the International Federation of Bodybuilding (IFBB). Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The number one reason people give for failure to exercise is lack of time. What they’re really saying is they don’t have time to go to the gym several times a week to do hour long-workouts, and Tom says you don’t have to. Hear him explain why the traditional 60-minute gym workout is a thing of the past while discussing the future of fitness, based on current research. It’s a future that primarily involves exercising at home, performing shorter “micro workouts” and working movement into your day. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are far too many articles telling you that once you are overweight, it is next to impossible to lose it and keep it off. Well, think again. In this episode, Tom interviews David Garcia, who not only lost over 150 pounds, but has kept it off for years. Hear David’s simple yet incredibly effective tips for losing weight the right way, once and for all, without dieting. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Whether you are thinking of working with a personal trainer, are currently working with one, or want to make it your profession, you need to listen to this episode. Tom spent years working as a top trainer in New York City, went on to train the trainers and now serves as a fitness expert in lawsuits involving personal trainers. Think they are all certified? Think again. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This myth has been around forever, the belief that running is detrimental to the knee joints, and if you run frequently, you will certainly suffer the consequences later in life. In this episode, Tom interviews world-renowned paleoanthropologist Dr. Daniel Lieberman from Harvard University, who contributed research to the book “Born to Run,” and puts the myth to rest with the latest science. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.