Use It or Lose It, Train for Life

Kayla and Kevin
  • 4.8 (4)
  • FITNESS
  • UPDATED WEEKLY

Live a larger, healthier life at every stage of life. As we age our bodies will naturally decline; we will lose muscle mass, mobility, and the ability to complete the basic movements to enjoy life to its fullest well into our 80's and 90's. We also need to be able to enjoy today. This podcast will inspire, teach, and support you to be the best you can be mentally and physically, leading to a long healthy life.

  1. 4D AGO

    7 Proven Strategies To Help You Achieve Your Fitness Goals

    Kevin and Kayla explore practical strategies to stay focused on health and fitness goals amidst life's chaos. They discuss habit formation, minimizing decision fatigue, building identity, and planning for busy days to ensure consistent progress. Keywords: habit formation, health goals, fitness motivation, decision fatigue, identity, consistency, planning, lifestyle, wellness Key Topics: Habit stacking and making habits impossible to failThe importance of anchoring habits to daily routinesReducing decision fatigue through planning and simplicityFocusing on actions rather than outcomesBuilding identity to support health goalsPlanning for busy days, not perfect daysThe role of consistency over intensityChapters: 00:00 Celebrating Small Wins in Triathlons 03:01 The Importance of Community in Fitness 05:47 Strategies for Achieving Fitness Goals 12:03 Building Sustainable Habits 18:08 Overcoming Decision Fatigue 19:37 Setting Minimum Standards for Success 22:28 The Power of Consistency Over Intensity 24:04 Planning for Busy Days 27:32 Actions Over Outcomes 34:46 Building Identity, Not Just Goals

    45 min

  2. APR 15

    Are We Over-Optimizing Health

    Kevin and Kayla explore the impact of wearable technology on health and fitness. They discuss how data can both inform and mislead, emphasizing the importance of balancing external metrics with internal awareness to optimize well-being. Keywords: wearables, health tracking, data, mindfulness, fitness, HRV, sleep, stress management, technology, self-awareness Key Topics: Impact of wearable technology on healthBalancing external data with internal awarenessThe role of sleep, nutrition, and stress in healthChapters: 00:00 Introduction and Controversy in the Gym 05:56 The Impact of Wearables on Health 15:30 Balancing Data and Body Awareness 22:52 Using Wearables Effectively 30:10 Conclusion and Key Takeaways

    33 min

  3. APR 8

    Kayla's Guide To Travel and Hiking: Views, Thrills, Family Friendly and More

    Join us as we explore the mental and physical benefits of hiking, discover thrilling trails across the US, and learn how to enjoy nature with family-friendly options. Kayla shares her favorite hikes, tips for adventure seekers, and hidden gems for outdoor enthusiasts. Keywords: hiking, nature, outdoor adventures, national parks, family-friendly trips, thrill-seeking hikes, scenic views, outdoor travel tips Key Topics: Mental health benefits of hikingTop challenging and thrilling hikes in the USFamily-friendly outdoor activitiesDiverse scenic views in national parksTravel tips for outdoor adventuresUnlocking the Power of Nature: Top Trails and Hidden GemsThrilling Hikes in the US: From Zion to Yosemite"My best ideas come from when I'm out hiking.""The Finger Lakes are perfect for a weekend wine tour.""Nature offers a unique way to unwind and reset."Resources: Zion National Park, UtahYosemite National Park, CaliforniaBanff National Park, CanadaPacific Northwest National ParksRehoboth Beach, DelawareAcadia National Park, MaineChapters: 00:00 Celebrating Wins and Friendly Bets 03:05 The Thrill of Open Water Swimming 06:13 The Importance of Hiking for Mental and Physical Health 08:57 Challenging Hikes: Local and Beyond 12:02 Family-Friendly Outdoor Activities 15:04 The Joy of Camping and Nature Experiences 20:01 The Value of Nature and Family Vacations 22:04 Exploring Family-Friendly Destinations 25:04 Diverse Views and Unique Experiences 29:52 Small Town Adventures and Local Connections 35:59 Future Travel Plans and Bucket List Destinations

    44 min

  4. APR 1

    Mountains I Will Die On, Fitness Realities We Need To Understand

    Kevin and Kayla explore common fitness myths, the importance of proper nutrition, and how to approach fitness with a mindset of curiosity and growth. They share practical insights on protein intake, supplement use, and the mental barriers that often hold people back from achieving their health goals. Keywords: fitness myths, protein, creatine, body fat, muscle growth, mindset, nutrition, fitness tips, health, wellness Key Topics: Myths about protein and muscle growthThe role of creatine in health and performanceUnderstanding body fat loss and spot reductionThe importance of lifestyle and nutrition outside the gymChallenging conditioning and beliefs about fitnessDebunking Fitness Myths: The Truth About Protein and SupplementsHow to Overcome Mental Barriers in FitnessResources: Gabriele Lyon - Expert in nutrition and performanceStacey Simms - Advocate for creatine in womenScience of Protein and Fitness - Research ArticlesChapters: 00:00 Introduction to Value in Fitness 03:05 Mindset Myths in Fitness 06:07 Understanding Protein Needs 09:02 Debunking Protein Myths 12:05 The Role of Creatine 14:50 Spot Reduction and Body Fat Loss 18:07 The Importance of Consistency 21:04 Lifestyle Changes Beyond the Gym 23:58 Challenging Beliefs About Fitness 27:06 Wrapping Up: Embracing Change

    42 min

  5. MAR 25

    Body Composition: What Actually Matters, It's Not Just Your Weight

    This episode explores the complexities of body composition, the limitations of scale weight, and how to effectively measure and improve health through muscle gain and fat loss. Hosted by Kevin Armstrong and Kayla Smith, they discuss practical strategies for understanding body metrics beyond the scale, including body fat percentage, muscle mass, and the importance of strength training. Topics: Limitations of scale weightImportance of muscle mass and body fat percentageUsing body composition metrics like BMR and fat-free mass indexStrategies for muscle gain and fat lossThe role of strength training in health and aestheticsBeyond the Scale: Unlocking True Body CompositionMuscle vs Fat: What the Scale Doesn't Tell You"More muscle means more food freedom.""Look under the hood for true progress.""Health and body image go hand in hand."In-Body Body Composition ScannerFat-Free Mass Index CalculatorChapters: 00:00 Introduction and Kevin's Gym Challenge 00:57 Body Fat Percentage and Training Impact 02:00 The Uncomfortable Reality of Inactivity 02:37 Adapting Workouts During Recovery 03:48 Understanding Body Composition Beyond the Scale 04:31 Common Client Goals and Body Image 05:56 Why Scale Weight Isn't the Whole Story 07:32 Key Metrics in Body Composition Analysis 08:49 Visualizing Body Shape Changes 10:35 The Role of BMR and Calorie Burn 13:24 Understanding Fat-Free Mass Index 16:43 Building Muscle for Better Body Composition 19:04 Is Dieting Always the Solution? 21:07 Risks of Under-eating and Negative Impacts 22:58 Main Takeaway: Look Under the Hood 23:48 Muscle for Aesthetics and Health 24:35 Balancing Health and Body Image 25:39 Final Thoughts and Motivation

    28 min

  6. MAR 18

    Train Your Heart Like You Train Your Muscles: Understanding Aerobic Capacity, Power & Endurance

    Kevin and Kayla explore the intricacies of aerobic fitness, including capacity, power, and endurance. They discuss how understanding these elements can improve training, enhance longevity, and optimize athletic performance. Keywords: aerobic fitness, cardio training, VO2 max, endurance, power, capacity, heart health, fitness testing, training strategies Key Topics The difference between aerobic capacity, power, and enduranceHow to measure and improve your aerobic fitnessThe importance of heart health and cardiorespiratory fitnessTraining strategies for different fitness goalsThe role of pacing and mental toughness in performanceResources: VO2 Max Explained - Harvard HealthCardiorespiratory Fitness and Mortality - Cleveland Clinic StudyInterval Training for Power - ACSM GuidelinesUnderstanding Heart Rate Zones - Mayo ClinicChapters: 00:00 Introduction to New Software and Equipment 02:58 Investing in Technology for Training 05:57 Understanding Cardio and Aerobic Fitness 08:30 The Importance of Aerobic Capacity 11:21 Exploring Aerobic Power and Endurance 14:11 Training for Aerobic Capacity and Power 21:02 Understanding Aerobic Power and Endurance 23:25 The Importance of Power in Training 26:13 Training Techniques for Power Development 32:13 Defining Endurance and Its Role 35:10 The Value of Training All Three Systems

    42 min

  7. MAR 11

    Empowering Women Through the Body and Nervous System

    This insightful conversation explores how empowering women through understanding their body and nervous system can lead to greater trust, confidence, and sustainable success. Featuring Kayla and guest Stacey Sherman, a professional empowerment coach for women, the discussion covers practical strategies for self-trust, managing stress, and making enjoyable, aligned choices. Key Topics Self-trust and confidence buildingThe role of the nervous system in stress and decision-makingPractical strategies for making enjoyable, aligned choicesNervous System States (Fight, Flight, Rest)Atomic Habits - Small Changes for Big ImpactAligned Clarity and Self-GuidanceEmpowering Women: Mastering the Body and Nervous System for SuccessThe Science of Self-Trust: Unlocking Women's Inner Power"Slowing down to speed up""Boundaries are acts of love""Focus on what you can control"Stacey Sherman, soulstudio.usChapters 00:00 Introduction and Guest Introduction 01:00 The Power of Personal Statements and Core Values 02:24 Managing Nervous Energy and Being Authentic 05:00 Blending Physical Body and Mind for Empowerment 07:05 Building Self-Trust Through Small Wins 08:57 Understanding the Nervous System: Fight, Flight, and Rest 11:56 The Impact of Stress on High Achieving Women 15:01 The Power of Slowing Down and Listening to Your Body 17:06 The Importance of Small Changes and Consistency 20:03 Clarity and Inner Guidance in Decision-Making 23:10 Overcoming Hard Things and Building Resilience 25:46 Aligning Goals with Personal Values and Boundaries 30:00 Habits, Neuroplasticity, and Creating New Pathways 33:04 Confidence Through Setbacks and Down Moments 36:07 The Role of Reflection and Positive Focus 39:05 Creating Fun and Enjoyment in the Journey 42:04 Sustainable Systems and Avoiding Burnout 45:04 Boundaries as Acts of Self-Love 50:02 The Power of Focus and Attention 54:13 Reflecting on Daily Wins and Progress 56:50 Final Words of Encouragement

    1 hr

  8. MAR 4

    The Art of Flexible Eating: How to Keep Your Diet Satisfying

    This episode Kayla and Kevin explore the challenges and strategies of maintaining a balanced and satisfying nutrition plan. Topics include food variety, meal planning, managing food fatigue, and the importance of flexibility in diet for overall health and fitness. Takeaways: Importance of nutrition in overall fitnessStrategies to prevent food fatigue and burnoutMeal planning and food variety techniques

    42 min
See All (55)

Ratings & Reviews

4.8
out of 5
4 Ratings

About

Live a larger, healthier life at every stage of life. As we age our bodies will naturally decline; we will lose muscle mass, mobility, and the ability to complete the basic movements to enjoy life to its fullest well into our 80's and 90's. We also need to be able to enjoy today. This podcast will inspire, teach, and support you to be the best you can be mentally and physically, leading to a long healthy life.

Information

You Might Also Like