The Yorkshire Fitness Podcast

Welcome to this weeks episode where we bring you another hot topic in health and fitness. 

Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link https://www.youtube.com/channel/UCIZRza7qL6byXNCXjgOGK8A and follow us on social media 

Twitter: @YorkshireFitPod 

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This week are following on from our last episode where we discussed the huge benefits of nasal, diaphragmatic breathing. We mentioned benefits to blood pressure, heart rate, stress, mood and sleep, a pretty convincing list. This week we flip from health to exercise and fitness performance and how nasal breathing may be your hidden secret to unlocking performance you may have missed. Part of this discussion was how physiology underpins the value of nasal breathing, specifically how it helps us use oxygen more efficiently. The real game changer is the effect of Nitric Oxide on the blood vessels and lungs that is absent in mouth breathing.

Heart rate zones explained:

https://www.polar.com/blog/running-heart-rate-zones-basics/

The Wim Hof method 

https://www.wimhofmethod.com/breathing-exercises 

Navy Seal Box breathing 

https://shruggedcollective.com/breathing-meditation-techniquewod/ 

Buteyko breathing 

https://www.healthline.com/health/asthma/buteyko-breathing-technique#benefits 

Some of the topics we mention today are related to emotional control and stress, as well as some pain control. 

Below are two science research articles that show some evidence to support this Emotive state and diaphragmatic breathing https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4778783/ Breathing and pain https://pubmed.ncbi.nlm.nih.gov/28240995/ Stress and cortisol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2094294/ Mouth taping and sleep https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9498537/ 

Links to books mentioned James Nestor, Breath 

https://www.amazon.co.uk/Breath-New-Science-Lost-Art/dp/0735213615 

Patrick Mckeown, Oxygen Advantage 

https://www.amazon.co.uk/Oxygen-Advantage-Scientifically-Breathing-Revolutionise/dp/B08GGBMLKC/ref=tmm_aud_swatch_0?_encoding=UTF8&qid=1674676634&sr=1-1 

Links to previous episodes 

Episode 31: Healthy breathing https://podcasts.apple.com/us/podcast/podcast-episode-31-healthy-breathing/id1610345713?i=1000597584102

It's January and a crunch time in the world of diet, fitness and health (terrible pun!)

Lots of people flooding into the gym and making resolutions to be fitter, thinner, healthier and happier!!

But is the new years enthusiasm doomed to failure or the start of a life affirming journey?

We talk about the hits and misses of the new years resolution.

We often hear that motivation is the key to success in health and fitness and social media is filled quotes and images to drive us to do better. However, lots of people lack even the smallest amounts of motivation or find that it comes and goes very easily, but why?

In this episode what motivation is, what types there are and how it can be changed.

A continued theme across all episodes so far is that whatever your health and fitness goal is, it is always linked to your diet and nutrition. However, knowing what to eat is just one part of the puzzle, how do you manage to eat those foods and not stray into the biscuit barrel or simply eat too many of the right things, thats the real challenge.

Whether it's getting fitter or losing fat, intermittent could potentially be the answer for you.

The use of personal training has become ever more popular, with so many more trainers and ways to access training but what are pro's and cons of having more than one person being trained at the same time? 

As the cost of living crisis gets worse many people are considering ways of cost saving, not wanting to give up their training they turn to small group sessions, but are they a false economy?

In this episode we talk about what are the advantages and disadvantages of training with one, two or more people.

As we are in August and the height of the summer, going on Holiday is a common theme that gets discussed on the gym floor. This can be quite a challenge for those trying to maintain a health and fitness programme, so we have a chat about it.

Over the last few weeks we have been joined by Laura Gomm, John Heaton and Mick Hill who have shared their stories of what they do and what they have achieved. So today we take a moment to sit back and reflect on what we have taken away from those conversations and some of the key messages that we can all learn from

In this episode we are joined by Mick Hill a record holding veteran runner. He talks us through his life as a competitive runner and how the trials and tribulations of life have impacted on his running training and performances.

This week we were joined by John Heaton, currently a lecturer in Sport and Public services at Wakefield College. John was a two time world champion natural body builder, Strength and Conditioning coach and personal trainer. He shares with us his experiences so far and the key things he has learned.

John has also been very prominent in his willingness to discuss mental health issues, including his own. John recalls some of his previous mental health challenges in a very insightful episode. 

Is having goal that important, are they a help or a hindrance? 

We talk about our own approaches to training and personal preferences and how between us we have very different approaches to basing our training on clear goals.

Do you struggle to get over hard sessions? is your mind willing but the body wont tolerate that extra session over the weekend?

Training is a balance of workouts and recovery, but do you tackle your recovery as well as your training? 

Could you achieve more through more focus on recovering better? 

The next in our series looking at the different supplements that are available is the most common, protein!

We talk about how and why protein is an essential nutrient in the diet and the cornerstone of an effective lifestyle. Protein supplements are everywhere but are they needed and why isn't a food only approach always the best policy.

We talk about all of this and much more.

Getting an injury, no matter how big or small doesn't just happen to athletes. Anyone who trains, especially those who really push themselves, are likely to suffer an injury at some point. Missing out on daily workouts can be very frustrating and leave a big hole in your normal lifestyle. Today we talked about how it is possible to train despite having an injury and how to work around them. 

Following some questions from listeners we discuss what training should be like for people in their 50's and beyond. Whether thats for anyone looking to start or for those who are training now and looking ahead, the great news is there is plenty to look forward to!

In this episode we are joined by our guest Laura Gomm. Currently a hypnotherapist and life coach, she shares her experiences of her current work and personal journey. She discusses how she developed a mindset that allowed her to go from a sedentary call centre operator to UK bikini model champion and climbing mount Kilimanjaro.

We discuss how the conscious and unconscious mind work to either help or hinder your progress and then how hypnotherapy has helped her and others overcome life's challenges to achieve success. 

You can find Laura on facebook:

https://www.facebook.com/lauragtherapy

and on Instagram:

https://www.instagram.com/laura_g_therapy/

In a few weeks time Gray and Mart will be trying to cover the distance from Lands end to John-a-Groats in 24 hours, using treadmills, bikes, rowing machines and ski ergs. So we talked about why people take on these challenges and how they benefit both the charities and the people doing them.

If you would like to donate to the event please follow this link:

https://www.justgiving.com/fundraising/bootcamp-wakefield12?utm_source=whatsapp&utm_medium=fundraising&utm_content=bootcamp-wakefield12&utm_campaign=pfp-whatsapp&utm_term=442777baa2ee41d78f5c528cd09412d0

If you would like to watch this episode, you can find it on YouTube here:

https://youtu.be/0mRSLtErCXc

Following the recent documentaries on channel 4 we are joined by Dr Nicky Williams, a NHS GP in Wakefield to discuss what the menopause is and how exercise can help before, during and after. We cover lots of different areas and provide some thoughts on how to go about exercise for women during this time. 

Further support can be found at:

 http://menopausematters.co.uk/

http://rockmymenopause.co.uk/

If you have any questions you would like us to answer or suggestions for future episodes please message us on twitter: @Yorkshirefitpod or through Instragram: yorkshirefitnesspodcast

Over the last few weeks we have spoken about the pro's and cons of taking supplements, with the common answer of "it depends". One of the things it depends on is, what kind of supplement are you thinking of taking. One of the more debated supplements are fat burners, so we talk about what these are because there are different types, do they work and are they worth the money. When we look at the benefit of a supplement, we first go to Examine.com to see what the evidence is saying, so here are some of the supplements we talk about. 

 Conjugated Linoleic acid (CLA) https://examine.com/supplements/conjugated-linoleic-acid/ 

L-Carnitine https://examine.com/supplements/carnitine/ 

Caffeine https://examine.com/supplements/caffeine/

In previous episodes we have spoken about the power of habits and the way they can be the secret to success or derail your progress. In this final part of the series, we conclude the last two of the laws of habit forming which is about making the new habits stick.

We link back to the power of sleep and diet to take whole picture view on getting your lifestyle sorted, to help achieve your goals.

As the clocks go back and we have one hour less sleep, our attention is turned to how important is sleep, not just for feeling better in a morning, but for those health and fitness goals we are chasing?

In this episode we talk about what a good nights sleep really means, what are the benefits of sleeping well and the costs of not!!

Finally we give some advice about how to get better sleep and shred that fat while lying down.

Sleep = the one thing that improves everything while doing nothing!!

In this episode we use some visual aids, if you would like to see what these are please head over to our YouTube channel to watch the video version.

https://youtu.be/zOp837TuZkk

If you want to know more about sleep, here are some experts on the matter. 

https://www.ted.com/talks/russell_foster_why_do_we_sleep

https://www.ted.com/talks/matt_walker_sleep_is_your_superpower

https://youtu.be/ZS-SkALrMN8

In this episode we look generally at supplements and are they needed for by most people. We explore why a food first approach is best but not always practical and how supplements may solve problems that a normal diet can't fix. In an ideal world we might not need to use supplements, but in a chaotic and busy life finding the right time and type and supplement to turn to is good to know. However, the supplement world is big business and marketing is great at convincing you need lots, all of the time. We are here to help plot your way through this mine field!!!

In previous episodes we have spoken about how training for appearance goals starts in the kitchen and is more affected by diet than by what you do in the gym. Not that the gym isn't important!!!

A first port of call people start with on getting to grips with their diet is calorie counting, but is it?

We talk about:

- What is a calorie and why do i need to know this

- Not all calories are equal, some food sources are different and what you need to know about each.

- Some of the pitfalls of calorie counting and its drawbacks. 

We hope you enjoy, if you do please like, follow, subscribe share and leave us a review!

In this episode we talk about our experiences with female athletes and clients using strength training to achieve their goals. Through potential myths and misunderstandings to the positive health and fitness benefits of getting stronger, we explore how and why strength is valuable tool in the tool box for all.

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#Women #Strength #Goals #Weightloss #performance #health #training #Physiology #Ageing #longevity #EndofMidForties

In this episode we talk about the February effect, when the enthusiasm for new year's resolutions runs out and people return to their old ways.  We focus on habits and how these can be the cornerstone of a successful health and fitness journey. 

We discuss what habits are, why we have them, how they affect us and why we need to know about them.  

If you have tried and failed to be fitter, leaner or healthier before and not succeeded this is for you.  

#Health #Fitness #WeightLoss #Habits #Lifestyle #Goals

As a follow on from episode 1 we talk about what a gym session should look like if you only get 20-30 minutes per day to train. We discuss single vs multi-joint exercises, using single or double limb exercises to achieve strength goals.  Finally we talk about how to focus on your diet to get weight loss and body composition goals, when you can only train for limited amounts of time a few times per week.  #Strength #MuscleMass #Diet #WeightLoss #Health #Fitness   

The discussion was stimulated by this recent research review paper 

IVERSEN, V. M., NORUM, M., SCHOENFELD, B. J. & FIMLAND, M. S. 2021. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Medicine, 51, 2079-2095  

https://link.springer.com/article/10.1007/s40279-021-01490-1

Introducing the Yorkshire Fitness Podcast and also discussing how results can still be achieved when having lots of time in the gym is not possible.

The discussion was stimulated by this recent research review paper

IVERSEN, V. M., NORUM, M., SCHOENFELD, B. J. & FIMLAND, M. S. 2021. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Medicine, 51, 2079-2095

https://link.springer.com/article/10.1007/s40279-021-01490-1