The Yorkshire Fitness Podcast 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 

Twitter: ⁠⁠⁠⁠@YorkshireFitPod⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠@Yorkshirefitnesspodcast⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠Yorkshire Fitness Podcast⁠⁠⁠⁠

In this episode we are joined by another guest Dr Amy Kuck, who is an NHS GP and an accredited health and wellness coach. In this episode we talk about Lifestyle as medicine and how we live our lives is interconnected with the diseases we give ourselves. We discuss the four pillars of lifetsyle medicine;

Sleep

Nutrition

Stress

Movement





Connect with our guest, Dr Amy Kuck, here:

Website: https://www.dramykuck.com/

Facebook: https://www.facebook.com/DrAmyKuck

Insta: @dramykuck



Links to previous podcast:

Episode 3: Habits Pt 1

Episode 7: Sleep Pt 2

Episode 10: Sleep

Episode 12: Habits Pt 3

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 

Twitter: ⁠⁠⁠@YorkshireFitPod⁠⁠⁠

Instagram: ⁠⁠⁠@Yorkshirefitnesspodcast⁠⁠⁠

Facebook: ⁠⁠⁠Yorkshire Fitness Podcast⁠⁠⁠

In this episode we talk about the relationship between drinking alcohol, exercise and health. Whether it is a post-work pint, glass of wine with a meal or full weekend binge drink, alcohol is a fairly constant factor in many peoples lives, but how aware of the impacts it has on you are you?

Some of the topics we cover are:


Sleep
diet
heart rate
recovery
lifestyle



Links to related podcasts

Episode 20: recovery

Episode 10: Sleep

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 

Twitter: ⁠⁠@YorkshireFitPod⁠⁠

Instagram: ⁠⁠@Yorkshirefitnesspodcast⁠⁠

Facebook: ⁠⁠Yorkshire Fitness Podcast⁠⁠

In this episode we talk about the often emotional link between the food we eat, the negative states we then feel and how we react by "punishing" ourselves with exercise. We all have those hard to resist foods that no amount of will power seem to keep us away from, but after indulging ourselves, is it beneficial to then make yourself pay the price for it, but why do we do this to ourselves?



Some of the topics we cover are:


Hedonic (pleasure hunger)
Power of food
Exercise as punishment
Food environment
Hunger and emotion
self-control and restraint



Links to some of the research mentioned in this episode

A narrative review of the construct of hedonic hunger and its measurement by the Power of Food Scale

The Power of Food Scale. A new measure of the psychological influence of the food environment

The Power of Food. Self-control moderates the association of hedonic hunger with overeating, snacking frequency and palatable food intake

Training inhibitory control. A recipe for resisting sweet temptations

The Three-Factor Eating Questionnaire

Dutch Eating Behavior Questionnaire (DEBQ)



Links to previous episodes

Episode 3: Habits

Episode 6: Calorie Counting

Episode 10: Sleep

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 
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
One of the most common question asked in the field of health, fitness and exercise is how do I burn fat, lose fat or get leaner? Many people are often chasing ways burn more fat through exercise or target troublesome areas of the body where fats seems to stick more than others.

In this episode we try to talk about the science of metabolising fat, how and why it is used and bust some myths about fat burning. Along the way we get into things such as

Spot reduction
Fat burning zones
Low fat foods
Intermittent fasting
Fasted cardio
Keto diets and ketosis
Being fat adapted
Metabolic flexibility

In this episode we have mentioned lots of topics that have come up before in our previous episodes, here are some links to those episodes:
Episode #6 Calorie Counting
Episode #9 HIIT workouts
Episode #13 Fat Burners (Supplements)
Episode #23 John Heaton, lessons from a world champion body builder
Episode #28 Intermittent fasting

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 

Twitter: ⁠⁠@YorkshireFitPod⁠⁠

Instagram: ⁠⁠@Yorkshirefitnesspodcast⁠⁠

Facebook: ⁠⁠Yorkshire Fitness Podcast⁠⁠



Over the many episodes so far we have talked about all kinds of training methods, from HIIT workouts, to female strength training, to running marathons. All of these come at a cost, soreness, tiredness, aches and pains. So how do you get rid of them or at least make them less so you can get through the next session. In this episode we invited Senior Lecturer in Sports Therapy at Leeds Beckett University, Ed Pratt to join us to talk about all the different "tools" that are available to help with recovery. We discuss percussion/therapy guns, foam rollers and massage balls, asking "do they work?".



All these therapies fall under the heading of 'Self-myofascial release" but what is that? can it replace of a proper sports massage or treatment from a qualified therapist? Is it enough or just keeps you going when going to a clinic is not an option?

Can everyone do it or should it be for a select few people?



One of the things that Ed mentioned was some the warning signs or contraindications of using some the tools we discussed, the following list was taken from the Theragun website.

• Hypertension (controlled)

• Osteopenia

• Osteoporosis

• Pregnancy

• Diabetes

• Varicose veins

• Bony prominences or regions

• Abnormal sensations (e.g., numbness)

• Sensitivity to pressure

• Recent injury or surgery

• Scoliosis or spinal deformity

• Medications that may alter client sensations

https://www.therabody.com/uk/en-ie/precautions-and-contraindictions.html





Some studies related to what we discussed

The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/



Rhabdomyolysis After the Use of Percussion Massage Gun: A Case Report

https://pubmed.ncbi.nlm.nih.gov/33156927/

Effects of self-myofascial release: A systematic review

https://www.sciencedirect.com/science/article/pii/S136085921500217X?casa_token=oKsqAA_pCJ4AAAAA:hIgG7beJZsFFJixcAllY7MGtZ5m-mVSewGKTDmNs3Zr5wQAKfnC_uV7uhDKR4ckTwbOLbtM5



Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review

https://link.springer.com/article/10.1007/s40279-019-01149-y?fbclid=IwAR27bUvFDzA2dAFUM0qKLDQ_esXey5sdvLhFhrvExJzDmG6feE7SnmZ-fO8



Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures 

https://meridian.allenpress.com/jat/article/50/1/5/112406/Foam-Rolling-for-Delayed-Onset-Muscle-Soreness-and



Links to previous episodes



Episode #20 Recovery

https://podcasters.spotify.com/pod/show/graham-law/episodes/Podcast-Episode-20-Recovery-e1k31sb/a-a84gugj

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 

Twitter: ⁠@YorkshireFitPod⁠

Instagram: ⁠@Yorkshirefitnesspodcast⁠

Facebook: ⁠Yorkshire Fitness Podcast⁠

One of the most common question asked in the field of health, fitness and exercise is how do I burn fat, lose fat or get leaner? Many people are often chasing ways burn more fat through exercise or target troublesome areas of the body where fats seems to stick more than others.



In this episode we try to talk about the importance of your exercises choices, does it matter what yo do, as long as you do something?



When people undertake exercise there are lots to consider, but some of the core principles will be - what are their goals and what do you like to do/how do you like to train?



Understanding these two questions is needed before we can answer yes or no to today's question, during the episode we go through all the different considerations a trainer and a client might have when they choose a way of training. Some of things that discussed this week are:


Outcome vs process goals
Specificity of training and training transfer
Physiological mechanisms of training adaptations
Timeline of training adaptations
Personality and exercise preferences.



In today's podcast we discussed some topics that reference older episodes, you can find some of these here:

Podcast episode #21 Golden goals, do I need one?

Podcast Episode #18 Can you train if you have an injury?

Podcast Episode #9 - HIIT training, what is it and how does it work?

Podcast Episode #5 Female Strength training: Is it for me?

Podcast Episode #1 Looking for results in the gym with limited time to train? There is a way & we’ll tell you how.