How Do You Feel?

Amina Khan is the founder and CEO of Amanah Fitness, which educates Muslims about health & fitness and provides a safe space for exercise. Amina is currently pursuing her Ph.D. in Health Psychology. She is a canfitpro Certified Fitness Instructor, and was named Fitness Instructor of the Year in 2018. Her mission is to improve health in the Muslim community after her own 60-pound weight loss journey!

In this episode, I talk about what it means to have a growth vs. a fixed mindset. The knowledge of these two mindsets is not enough, however. I challenge you to reflect on your own life, and the scenarios in which your fixed mindsets pops up. We all have those moments. It is crucial to become aware of them if we want to change them. 

You will learn three things in this episode: 

1. What it means to have a growth mindset

2. Four life scenarios to reflect and make sure you're bringing a growth mindset (Feedback, Identity, Proof, Outcomes)

3. A process for changing a fixed mindset to a growth mindset

Matt Thatcher has been in the fitness and health industry for over 12 years, which he began in order to put himself through University while pursuing a degree in Psychology at Western Ontario. Matt is a black belt in karate, has done amateur Mixed Martial Arts and Jiu Jitsu, competed in provincial level football, rugby and soccer, as well as competed in Crossfit and Strongman. He is currently working as a personal trainer out of Movati in Guelph, where he is also the Education Specialist. He has worked with clients ranging from former Olympic Medalists, national level athletes in many different sports ranging from wrestling to sailing, and perhaps most importantly, everyday clients looking to feel better, get stronger, manage pain and live their lives to the fullest.  

Matt believes in looking at all aspects of health including movement, nutrition, sleep, stress management and community. He feels that health and fitness should ultimately be inclusive and inviting to everyone, bringing enrichment, empowerment and opportunity to life.

In this episode, I talk about how true leaders start by leading themselves. We all have the opportunity to be leaders in our communities, and I talk about one thing you can do to begin the process of becoming an influential leader in your community.

Eriq is a professional soccer player with Toronto FC, and is going into his 7th season with the team. He's also my husband!

In this episode, I brought him on the show to talk about his top tips for quick recovery, the importance of deload weeks for intentional rest, and different phases of training.

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One thing we can't get more of is TIME. All we can do is use our time in the most effective and efficient way possible. Listen to this episode for my TOP 5 tips to improve your focus & productivity. 

These tips apply to all aspects of your life, including training. 

Maureen (Mo) Hagan is an international award-winning fitness instructor and program director, the 2019 Canadian Fitness Industry Leader of the Year, and an OptiMYz 2020 Top 10 Women of Power and Top 100 Health Influencer since 2018. Mo is regularly teaching group fitness instructor with GoodLife Fitness and is Chief Operating Officer for canfitpro – Canada’s leading fitness education authority.

In this episode, Alena Luciani, founder of Training2XL, and I talk about considerations for cueing as a coach. How much is too much? When should you cue? What are the best cues to use with which clients? All of this and more is answered in this episode!

Drew is a lifetime athlete; competing in baseball, hockey, wrestling, mixed martial arts, and natural bodybuilding in men's physique. His athletic background, combined with an ever-growing fascination with the human body, has established a strong foundation for which Drew continues to build his health and fitness expertise on.
Over his 13 years as a strength and conditioning coach, he has built a reputation for a dynamic style of training which favours functionality and training pain free to perform your best. While Drew coaches everyone from pro athletes to retirees, he derives the greatest sense of accomplishment from clients that believe in training for longevity . Drew and his programs are built with purpose and a commitment to your personal goals while helping you develop a skill set inside and outside of the gym to excel.
Currently Drew is a trainer at SWAT Healths Mississauga location and loves staying engaged with his community and making an impact with his clients through mindset, exercise, nutrition and building long lasting relationships.

In this episode, I walk through a 3 step process for setting sustainable New Year's intentions that will help you feel the way you want to feel in 2021. I also share a few of my reflections on 2020, and explain why I never want to forget this year. 

On this episode, I had Paul Hynes back on the podcast to discuss what might be seen as the dichotomy of following a structured program and moving intuitively. We talked about what we both value about these concepts, and how they can, in fact, go hand in hand. Towards the end of the episode we also talked about empowering clients and what it really means to be a coach and educator. 

Paul Hynes is an experienced strength and conditioning coach and personal trainer in Toronto, ON. He trains individuals of all ages and levels. Paul is also a competitive powerlifter. 

Chris Fudge is the top trainer for Goodlife Fitness and an instructor for DTS Fitness Education. Chris has over fifteen years of high level practical experience in the field of personal training and strength and conditioning, Chris is known for his obsessive style of tracking all variables in training and performance such as macros, sleep patterns, frequency, tempo, reps, sets, percents and tonnage. Because of this Chris is defined as a results based trainer. His education has led him to work with clients of various backgrounds from National record holding Powerlifters, award winning fitness models, university and professional athletes of varying sports to everyday weight loss and pain management clients. Chris has been awarded Personal Trainer of the Year across Canada (2013 + 2014), won provincial and national powerlifting championships and has represented Canada at the IPF World Powerlifting Championships 2014. Chris believes effort is what distinguishes great results from poor results.

Victoria Myers is the dietitian and owner of the virtual private practice and online education center Nourishing Minds Nutrition. Victoria and her staff specialize in empowering women to ditch diets, regulate hormones, heal digestion and learn to practice wellness without obsession. She is also the host of the popular intuitive eating and wellness podcast, the Nourishing Women Podcast. Her mission for her community is to help women let go of the unhealthy obsession with eating healthy, make peace with their body and live their lives to the fullest.

Logan is the Director of Fitness Education for Fitness World Canada and Director of the British Columbia Personal Training Institute. They have been a coach, trainer, instructor & fitness leader for 23 years. For the last 4 years, they have been a fitness educator as a Master Instructor for PPSC, TRX, Trigger Point & Hyperice. Logan is also a former varsity & pro soccer athlete (goalkeeper). 

In this episode, I discuss what I believe are the top considerations when it comes to mobility work and putting together movement prep for workouts. I go over anatomy, joints, testing for hypermobility, banded distraction techniques, trigger points and soft tissue work. 

Aaron is a Sports/Orthopedic Physical Therapist, author and speaker. He is also the founder of Squat University, an Olympic weightlifter and a coach. As a physical therapist, Aaron works with athletes of all ages and competitive backgrounds such as olympic weightlifters, powerlifters, CrossFitters, international level soccer players, MLB and NFL athletes.

Aaron published his first book “The Squat Bible” in spring of 2017 and has been published in numerous professional journals. His most recent appeared in the International Journal of Sports Physical Therapy and presented a new way to periodize a weight-training program with the back squat after ACL reconstruction. A competitive Olympic weightlifter since 2005, Dr. Horschig placed sixth in the 2011 US Nationals. He lives in Kansas City with his wife and practices at Boost Physical Therapy & Sport Performance, where he helps athletes of all ages and skill levels decrease pain and return to the sports they love.

Martha McCabe is a retired 2x Olympian and world championship medallist in Swimming. She is Founder and President of Head to Head; a Canadian company that promotes mental resilience and physical wellness through Olympian led mentorship programs. Martha was elected by her fellow Olympians in 2016 to sit on the COC Athlete Commission, and is also the current chair of the Swimming Canada athlete council. Martha completed her undergraduate degree in Kinesiology and Health Sciences at UBC in 2012, and just this past week graduated with a Masters of Management, Innovation and Entrepreneurship from the Smith School of business at Queen’s University. Martha grew up in Toronto, but now lives in Canmore, Alberta where she spends her free time enjoying the mountains, cycling, running, hiking, skiing and exploring the great outdoors!

In this episode, I'm answering listener questions! I discuss barefoot training, stress management, whether we should all do back squats or not, tips for falling asleep fast, journaling and the importance of cardio.

Wide receiver Natey Adjei was drafted to the Toronto Argonauts in 2013. He went on to play for the Edmonton Eskimos for four seasons, but has since returned to Toronto. Since the cancellation of the 2020 CFL season, he has focused on creating and producing the All Ball Podcast. Most recently, he was brought on as an NFL Analyst for Sportsnet.

In this episode, Natey and I discuss: 

- The cancellation of the 2020 CFL season

- His positive outlook

- Why Natey chose football 

- His ideal workout 

- In-season and off-season training schedules

- The importance of warm-up

- Using breath work after training

- How becoming a dad changed his mindset

- Gender inequality

- Why he almost quit football 

After graduating with a Bachelor of Applied Science in Nutrition and Food Science from the Dieticians of Canada accredited program at Ryerson University, Keren decided to forego my path of becoming an RD built and authentic practice that incorporates holistic nutrition and functional medicine with her science/research background. Having competed in CrossFit and Olympic Weightlifting in the past, Keren loves to work with mindful athletes because they are resilient humans who value nutrition and fitness as their way of pursuing personal excellence.

In this episode, Keren and I discuss: 

• How common disordered eating is in fitness and nutrition
• Societal beauty standards
• The danger of comparison
• The influence of others on your beliefs
• The four tendencies from Gretchen Rubin
• Downfalls of research and science
• What it means to have a "healthy relationship with food"
• The importance of beliefs 
• Our top 3 nutrition principles

We live in a noisy, data-driven world. When it comes to fitness, nutrition, and wellness, it can be challenging to decide what to prioritize. In this episode of the podcast, I discuss the thought process you can use to focus your efforts. The goal is to do less and accomplish more. 

Dr. Ricky Singh graduated from McMaster University with a Bachelors of Science degree in Kinesiology in 2009 and from the Canadian Memorial Chiropractic College as a Doctor of Chiropractic in 2014. Throughout his education, Ricky has focused his studies on understanding mechanisms of injury and how to optimize human movement. Ricky currently works with Athletics Canada as a member of their Integrated Support Team. He has travelled the world with the Canadian Track & Field Team and was selected to be apart of the medical team for the 2017 World Championships in London. Ricky has consulted with Golf Canada as well as Hockey Canada and continues to work with elite level athletes in helping them reach their athletic potential. He currently has his own mobile therapy practise and operates primarily throughout the GTA.

In this episode, Dr. Ricky and I discuss: 

• The philosophy of chiropractic and why it's controversial
• How Dr. Ricky approaches treatment
• How psychology plays a huge role in treatment
• Limiting beliefs we have about our bodies
• Why we move the way we do: COST vs. SAFETY
• The two most common reasons people get injured
• Finding the right amount of volume & intensity in training
• The importance of trusting your practitioner
• Chaos theory & systems

ANNOUNCING: Oat Canada, the official sponsor of How Do You Feel. 

Theo is a personal trainer in the heart of Toronto. His coaching services are for anyone who wants to feel better, move better and become stronger. His specialty lies in strength training and mindful movement practices and Theo aim to educate and empower his clients so they can take control of their health and fitness for the rest of their lives.

Theo started his journey in health and fitness 12 years ago. When he was 16, he dove deep into strength training and powerlifting and was engulfed for close to a decade. More recently, Theo has found a sweet spot between lifting weights (mainly kettlebells and bodyweight training) and movement/mobility training.

In this episode, Theo and I discuss: 

• Walking
• Why he gravitates towards simple programming
• His current training program
• How COVID gave him the chance to slow down
• The importance of technique
• How his clients' goals inform their program 
• His holistic approach to fitness & wellness
• How his training has evolved over the years
• The importance of rest & happiness
• Paul Chek's four "doctors"
• What Theo hopes his clients walk away knowing

In this episode, I discuss:

• How eating is an emotional experience
• Understanding preoccupation with food (and how to avoid it) 
• Fear surrounding food 
• Using food to soothe internal states of discomfort
• Identifying patterns in behavior
• Creating new habits
• How your environment plays a role in your behavior
• Constructing your environment in a way that supports sustainable change
• The nature of willpower

Caleigh is the founder & owner of BOLO Inc., a boutique gym in downtown Toronto. The space is a dream destination for active, busy, young professionals in Toronto. You can find a crazy good workout, and then stay for a coffee, a blowout, a hang with your peeps or answer emails and get sh*t done. BOLO is all about offering a multi-tasking space for like-minded hustlers. Caleigh is a former boxer, personal trainer, fitness influencer and self love crusader, with a decade long background in TV production (she was formerly a producer at eTalk and The Social).

In this episode, Caleigh and I discuss: 

• Mixed feelings about Phase 3
• Her purpose an an entrepreneur
• The mission behind BOLO Inc.
• Zoom fatigue & virtual classes
• How COVID has impacted businesses
• The pressure she places on herself
• The type of leader she wants to be
• Knowing your worth & finding inner peace
• Her 2 week digital detox
• Prioritizing our own happiness
• "Healthy" and "unhealthy" existing in the same space
• Learning to be intuitive with fitness and nutrition
• Her vision for the future

In this episode, Sarah, Lexi and I discuss:

• How behaviors have a ripple effect on those around you 
• The importance of community
• How you can make a difference
• Small, simple, eco-friendly changes
• Doing a waste audit
• The impact of COVID on waste 
• Supporting local businesses 
• Second-hand clothing
• Bioplastics and sustainable materials
• What actually gets recycled
• Sustainability "buzz words"
• DIY products
• What you can do if you already have the basics nailed down

Nsuani Baffoe is the Regional Manager of Personal Training in Downtown Toronto for Goodlife Fitness, overseeing more than 130 Personal Trainers, influencing the lives and health of over 2000 clients. For over a decade Nsuani has built high performing Personal Training cohorts, coaching individuals and teams to succeed in the most demanding markets. 

He is also the co-founder and lead facilitator of B Element, which seeks to empower fitness and wellness professionals with the business knowledge and skills they need to succeed. 

Nsuani is regarded as a strong coach, people leader, and team player, gaining national recognition as a  4x recipient of the National Award for Manager Excellence. Recognized for his success developing, coaching, and mentoring top Personal Training teams across the country, Nsuani has been responsible for enabling teams to consistently surpass over 3 million in annual revenue.

In this episode, Nsuani and I discuss: 

• The history of racism in Canada and the US
• Accountability as a practice
• Fear and distrust of police
• Processing George Floyd's death
• Why the global reaction has been different
• Why he has little faith in humans
• Having "the talk" with his son
• The importance of representation in fitness
• Understanding the community you serve
• Going deeper with hip hop music
• The relationship between the oppressed and the oppressor
• Using fitness to enhance your life
• Family time & slowing down in quarantine

Lea is a pelvic floor physiotherapist with a special interest in pregnancy and pediatrics. Lea has worked in a variety of pediatric settings including McMaster Children’s Hospital and Holland Bloorview Kids Rehabilitation Hospital and was the recipient CanChild’s Pediatric Research Award in 2017.   Lea's training in pelvic floor dysfunction (in adults and pediatrics) has included urinary incontinence, complex pelvic pain, sexual pain, gastro-intestinal disorders, pelvic organ prolapse, and perinatal care. Most importantly, she is committed to empower her patients on their active recovery, to improve their health, well-being and quality of life. Lea's experience and training in a pelvic health, for both adults and paediatric clients, has only enhanced and strengthened her passion in pelvic health.

Jen Widerstrom began as a fitness model, and quickly made the transition into instructing group fitness. Jen has had a TV career that began on American Gladiator and culminated in three seasons as a trainer on The Biggest Loser. She has made appearances on Conan, Live with Kelley & Ryan, and Dr. Oz. Jen is currently the fitness director for SHAPE magazine.

As a coach, Jen believes that your beliefs shift your biology. Whatever you’re processing upstairs as your loudest voice will be physically processed through your bones to your skin. Real change begins when you recognize that YOU have the answers within you to change your life.

In this episode, Jen and I discuss:

- Leading to serve others

- Transformations that transcend physical changes

- Understanding your WHY

- Comparison in the fitness world

- Tipping points and the process it takes to get there

- The fact that there is no arrival point

- Continuous growth & learning

- Her experiences on TV

- Staying true to yourself and knowing who you are

- Facing your own problems and challenges

- My experience being in a magazine

- What Jen attributes her success to 

Ben McDonald is the Director of Education for DTS Fitness Education and has been in the fitness industry for 12+ years. He has an extensive and varied sporting background including various forms of Mixed Martial Arts. Ben’s career highlights include training a wide array of people from beginners up to premiership footballers, national champions in boxing, and elite level athletes. Ben has taught for the largest health and fitness training provider in Europe and has been published in multiple many UK based magazines. Ben has developed multiple qualifications, presented internationally, and is considered UK’s leading expert in PowerClub training. Awarded the 2013 recognition award for International Presenting and Work in the Health and Fitness Industry, it is evident that Ben’s passion and energy transfer directly to his students and his love for the industry is contagious. Ben’s core belief is that fitness should be inclusive not exclusive as there is no one way to do it.

In this episode, Ben and I discuss: 

• The MANY benefits of nasal breathing
• Nasal breathing for recovery
• How breathing affects posture
• Immunity & dental health
• Increasing CO2 tolerance
• How to assess and improve your CO2 tolerance
• Breathing for performance
• Mouth taping during sleep 
• Breathing to help anxiety
• Making fitness inclusive instead of exclusive
• How breathing impacts sleep

This episode is a break from the fitness content you normally find on How Do You Feel to address the very important topic of racism, and the greater conversation happening about the nature of our society.

GO LISTEN TO ONE OF THESE PODCASTS THIS WEEK:

Intermittent fasting is massively popular right now. In this episode, I discuss the considerations for why you might or might not want to try fasting. Do you know the upsides and downsides of it?

In this episode, I talk about: 

• Why fasting is popular right now
• Different fasting schemes
• Fasting for weight loss
• Fasting for fat adaptation
• Longevity & biological age
• Blood sugar regulation & insulin resistance
• Detoxification & reducing oxidative stress
• Regulating your Circadian Rhythm 
• The difference between men and women
• The effect of cortisol on body composition
• Why your cycle matters
• The importance of carbs
• Triggering a "famine state" in the body 
• My recommendations for IMF
• Improving your sleep quality
• Getting honest with yourself
• Trusting your body

Sathish Muneeswaran is a trainer with FitSquad in Toronto, ON. He has been involved with sports and athletics for most of his life. His passion for fitness grew out of an interest in enhancing performance and preventing injuries. With a Bachelors of Honours in Kinesiology, he has a deep understanding of anatomy, biomechanics and exercise physiology. Sathish’s training approach is grounded in strength training but also incorporates structural balance, bodyweight training and metabolic conditioning. He firmly believes we should all strive to find our true potential and to become stronger than we were yesterday. He also believes that with a smart approach, along with some good old fashion grit and hard work, anyone can reach their goals.

In this episode, Sathish and I discuss: 

• Effective at-home workouts and exercises 
• Creating the right environment to train at home
• How Sathish structures a workout
• Power vs. Strength vs. Hypertrophy vs. Conditioning
• Manipulating force and velocity 
• Progressing workouts at home
• Periodization
• Managing fatigue
• The benefits and unique attributes of kettlebell training
• The sacrifice of specificity 
• The 3 most important coaching skills
• Focusing on one goal 
• How to determine frequency 
• Managing your ego 
• Importance of daily walks

Dr. Amrita Ghai is a Registered Clinical Psychologist in Ontario with over 13 years of experience providing evidence-based intervention and assessment to adults. She has extensive experience working with a range of issues including anxiety (OCD, Panic Disorder, GAD, Social Anxiety, Phobias), stress, disordered eating/body image, perfectionism, relationships, depressed mood, sleep, and grief. Dr. Ghai works with clients in a collaborative, empathic, and non-judgmental manner. Trained as a Scientist-Practitioner, she employs evidence-based cognitive-behavioural and client- centered approaches within a sensitive and supportive environment in order to help clients achieve their therapy goals.

In this episode, Dr. Amrita and I discuss: 

- Eating disorders vs. disordered eating

- Disordered exercise

- Preoccupation & anxiety around food

- "Healthy" behaviors becoming disordered

- Body image & body dysmorphia

- Why you shouldn't comment on someone else's body

- Bodies responding differently to the same food & exercise

- Chasing a look vs. chasing a feeling

- The way we analyze ourselves in photos

- The impact of social media on body image

- How our upbringing affects our relationship with food

- Healing by focusing on behaviors

- Body neutrality 

- Talking to someone in your life you're worried about