The TD Fitness Podcast

English, Fitness / Keep-fit, 1 season, 106 episodes, 1 day, 17 hours, 20 minutes

The TD Fitness Podcast

English, Fitness / Keep-fit, 1 season, 106 episodes, 1 day, 17 hours, 20 minutes

About

Coach T, owner and creator of the TD Fitness Blog dives into the areas of healthy living. Topics include advice on positive behavior change for better health…from overcoming mental obstacles to providing techniques to create healthy lifestyle habits. He discusses nutrition fundamentals, not from a fad diet standpoint, but rather addressing them from a long-term health perspective based on science and USDA guidance. As a still-serving 20+ year military veteran and practicing fitness professional for over 10 years, Coach T. knows that every individual has different goals and needs when it comes to lifestyle, nutrition, and exercise habits. His show is based on the endless experience he’s developed over the years of working with numerous peers, clients and trainees. His exercise advice allows individuals to move better, live well, and reap the rewards of an overall healthy lifestyle. Passionate about helping and serving others, Coach T. is a strong believer, and puts his priorities of faith, family and health at the forefront of everything he does.

Balance Work and Fitness – Part 3: The Right Perspective

Self-care isn’t selfish. What I’ve come to learn while leading military formations consisting of thousands of people is that when I take time for my fitness, my work decisions are clearer, my demeanor is better, I’m more rested and less stressed, and I’m a better husband and father. It’s not working longer and harder that … The post Balance Work and Fitness – Part 3: The Right Perspective first appeared on .

1/18/2024 • 18 minutes, 21 seconds

Balance Work and Fitness – Part 2: A Winning Approach

In the last episode of the TD Fitness Podcast, we kicked off a three-part series on balancing work and fitness. We started by discussing the mindset required to balance the two. This week, we’re going to dive into practical approaches to actually strike that balance. What are the areas you want to achieve this in? … The post Balance Work and Fitness – Part 2: A Winning Approach first appeared on .

11/6/2023 • 22 minutes, 24 seconds

Balance Work and Fitness – Part 1: It Starts with Mindset

Life is a constant exercise in competing priorities. There are so many important things that we can do, should do, or must do. And oftentimes, there’s tension between what we consider urgent and what we consider important. The balance between work and your health is no different. In this episode, I’m sharing the things that … The post Balance Work and Fitness – Part 1: It Starts with Mindset first appeared on .

9/5/2023 • 23 minutes, 26 seconds

How to Gain the Perspective Needed to Reach Your Fitness Goals

What if I told you that the bad things that happen to you – the things that get you down, the things that get in the way of you achieving your goals and being the person you want to be – could disappear in an instant? And that YOU could make them disappear? Or that … The post How to Gain the Perspective Needed to Reach Your Fitness Goals first appeared on .

8/30/2023 • 20 minutes, 20 seconds

How to Reach the Fitness Goals You Never Thought Possible

On the TD Fitness Podcast, I’m continuing my story of training for and completing the Ironman race in 2015. As we talked about last week, the first step was tapping into a growth mindset to believe I could achieve something beyond what I thought was in my ability. This week I want to talk about … The post How to Reach the Fitness Goals You Never Thought Possible first appeared on .

8/24/2023 • 27 minutes, 55 seconds

The Mindset for Reaching Your Dream Goal No Matter Your Fitness Level

I’m taking us back to 2015, the year that I set out to complete a full Ironman race – a 2.4-mile swim, followed by a 112-mile bicycle ride and a 26.2-mile marathon. It was a huge feat but what the experience taught me is that before we get to the “doing” part, we have to … The post The Mindset for Reaching Your Dream Goal No Matter Your Fitness Level first appeared on .

8/14/2023 • 0

Start Where You Are and Use Your Strengths

It’s important to approach growth by focusing on the starting point of where you are right now. What strengths do you already have that you can build better habits upon? Remember that YOU are the most important person and the one with the biggest impact on your growth journey. Not your doctor, not your spouse, … The post Start Where You Are and Use Your Strengths first appeared on .

3/14/2023 • 12 minutes, 4 seconds

Be Consistent, Not Perfect

The most important thing in personal growth is practicing consistent habits. Habits define who we are and how we are. You’ll see, over time, just how much your habits will grow you. Start small with your habits…small enough to create psychological wins but large enough to be a slight challenge. It’s not about being perfect … The post Be Consistent, Not Perfect first appeared on .

2/28/2023 • 17 minutes, 15 seconds

Is Now the Best Time for Growth?

If you’re avoiding change and growth, is it out of fear or procrastination? Or are you being prudent and simply waiting for a better time? Determining your level of readiness for change is critical before approaching a goal. Assessing the external stressors and circumstances in your life can help you discern the answer to these … The post Is Now the Best Time for Growth? first appeared on .

2/21/2023 • 17 minutes, 15 seconds

Get Out of Your Way – Let the Past Go

This is a reminder that you are exactly where you’re supposed to be. Only YOU define who you are and how you view yourself. That means you have the power to change the reflection of who you see in the mirror right now, regardless of your past. Don’t dwell on the past. Learn from it. … The post Get Out of Your Way – Let the Past Go first appeared on .

2/7/2023 • 10 minutes, 21 seconds

Get Out of Your Way – Overcome Your Fears

We’ve all felt fear at one point or another. It’s a normal part of life. Sometimes it’s crippling, but it doesn’t have to be. When you know how to face your fear, it can actually empower you. You can start to develop this type of mindset by listening for and eliminating negative self-talk and limiting … The post Get Out of Your Way – Overcome Your Fears first appeared on .

2/1/2023 • 20 minutes, 25 seconds

Why Do We Do the Things We Do?

Defining the true reason you desire change, or your “why,” is important because it provides the motivation that drives you. You’ll want to assess the motivation that comes from within, which is called intrinsic motivation, and your external motivation, which is called extrinsic motivation. Others are looking at you and trying to decide if they … The post Why Do We Do the Things We Do? first appeared on .

1/24/2023 • 16 minutes, 6 seconds

Believe and Be the Person You Were Meant to Be

Did you know that the single most important factor in living, not just a balanced life, but one in which you thrive in every key area, is believing that you can? It comes down to having confidence in your ability to succeed at the particular thing that you’re striving for. Determine the type of person … The post Believe and Be the Person You Were Meant to Be first appeared on .

1/18/2023 • 27 minutes, 56 seconds

Life Balance and Thriving in 2023

Welcome back for the first podcast episode of 2023! In this episode, we are talking about how you can live a life of lower stress, be healthier, be present at home, and be productive at work. And you can go beyond simply having balance with each of these things to actually thriving in each of … The post Life Balance and Thriving in 2023 first appeared on .

1/11/2023 • 17 minutes, 57 seconds

Personal Growth Part 7 – Ensuring Long-Term Success

Welcome back for episode 119 of the TD Fitness Podcast! This is the seventh and final episode of my personal growth series, and the final episode of the year! In this episode, we wrap things up with some long-term thinking and approaches to becoming the person you want to be – whether that’s in fitness, … The post Personal Growth Part 7 – Ensuring Long-Term Success first appeared on .

12/19/2022 • 41 minutes, 44 seconds

Personal Growth Part 6 – Measuring the Right Things

Welcome back for episode 118 of the TD Fitness Podcast! This happens to be episode number six of my seven-part personal growth series, and in this episode, we discuss what it is we measure as we seek to grow and some things to consider as we think about how we define success and succeeding. As … The post Personal Growth Part 6 – Measuring the Right Things first appeared on .

10/28/2022 • 24 minutes, 54 seconds

Personal Growth Part 5 – Being Accountable and Controlling What You Can Control

Welcome back for episode 117 of the TD Fitness Podcast! This is episode number five of my personal growth series, and in this episode, we talk about being accountable, taking control, and understanding and working through the things that are simply beyond our control. So, let’s jump right into it! For more, please follow me … The post Personal Growth Part 5 – Being Accountable and Controlling What You Can Control first appeared on .

9/26/2022 • 41 minutes, 10 seconds

Personal Growth Part 4 – Make it About You

Welcome back for episode 116 of the TD Fitness Podcast! This is episode number four of my personal growth series, and in this episode, we talk about ways to make your growth about you! It may sound strange, but many times when we are seeking to improve or better ourselves we take things that may … The post Personal Growth Part 4 – Make it About You first appeared on .

8/8/2022 • 53 minutes, 42 seconds

Personal Growth Part 3 – Practice Consistent Habits for Personal Growth

Welcome back for episode 115 of the TD Fitness Podcast! This is episode number three of my personal growth series, and I’m excited to bring you some more helpful information related to instilling habits (the building blocks of growth) and striving for “better, not perfect.” As we walk through these topics, I will again provide … The post Personal Growth Part 3 – Practice Consistent Habits for Personal Growth first appeared on .

6/6/2022 • 40 minutes, 9 seconds

Personal Growth Part 2 – Using the Past to Ready Yourself for Future Growth

Welcome back for episode 114 of the TD Fitness Podcast! I’m happy to continue with the topic of personal growth, specifically with respect to putting the past into perspective and readying yourself to move forward with progress. You may recall the six different lenses through which I’m addressing these topics in our personal growth journey: … The post Personal Growth Part 2 – Using the Past to Ready Yourself for Future Growth first appeared on .

4/18/2022 • 41 minutes, 40 seconds

Personal Growth Part 1 – Believe in Yourself

Welcome back for episode 113 of the TD Fitness Podcast, the first podcast episode of 2022! This is a part of my expanded approach to personal growth and is about envisioning your future self and believing in yourself. We’ll explore these concepts through six different lenses – fitness, nutrition, stress management, marriage, parenting, and spiritual … The post Personal Growth Part 1 – Believe in Yourself first appeared on .

2/27/2022 • 52 minutes, 8 seconds

Less Stress Part 4 – Measuring Progress and Moving Forward

Welcome back for episode 112 of the TD Fitness Podcast, the last episode of 2021! This is the 4th and final part of my Less Stress Series. Over the last couple of months, we’ve talked about the importance of mindset, how an understanding of the things around us can affect our ability to deal with … The post Less Stress Part 4 – Measuring Progress and Moving Forward first appeared on .

12/26/2021 • 16 minutes, 16 seconds

Less Stress Part 3 – A Process for Lowering Stress

Welcome back for episode 111 of the TD Fitness Podcast! This is part 3 of my Less Stress Series. Over the last couple of months, we’ve talked about the importance of mindset and how an understanding of the things around us can affect our ability to deal with the stress in our lives. Again, the … The post Less Stress Part 3 – A Process for Lowering Stress first appeared on .

11/28/2021 • 15 minutes, 59 seconds

Less Stress Part 2 – Make Your Environment Less Stressful

Welcome back for episode 110 of the TD Fitness Podcast! This is part 2 of my Less Stress Series. Chronic stress is unhealthy. It affects our mood, our hormones, and our weight… But, a productive, positive mindset and a conducive, healthy environment can help us better manage that stress. Of course, when it comes to … The post Less Stress Part 2 – Make Your Environment Less Stressful first appeared on .

10/25/2021 • 19 minutes, 10 seconds

Less Stress Part 1 – Lower Stress Through Your Outlook

This is Episode 109 of the TD Fitness Podcast, and Part 1 of my Less Stress Series. Chronic stress is unhealthy. It affects our mood, hormones and causes us to retain weight. But, a productive and positive mindset is the first step in overcoming the mental challenges that come with positive change, and it’s the … The post Less Stress Part 1 – Lower Stress Through Your Outlook first appeared on .

9/22/2021 • 17 minutes, 10 seconds

Better Nutrition Part 4 – Defining Success in Better Nutrition

Here’s Episode #108 of the TD Fitness Podcast! This is the final episode of my four-part Better Nutrition Series. In this episode, the focus is on defining success and viewing progress. This is important because the right perspective can help us understand what is truly important when measuring change. Let’s get to measuring that progress! … The post Better Nutrition Part 4 – Defining Success in Better Nutrition first appeared on .

8/22/2021 • 16 minutes, 33 seconds

Better Nutrition Part 3 – A Process for Better Nutrition

Welcome back for episode 107 of the TD Fitness Podcast! This is part 3 of my four-part Better Nutrition Series. In this episode, we get into how to actually implement the action steps associated with improving our nutrition habits. We have to be clear about who we want to be to set the goals that … The post Better Nutrition Part 3 – A Process for Better Nutrition first appeared on .

7/25/2021 • 18 minutes, 35 seconds

Better Nutrition Part 2 – A Better Nutrition Environment

Episode 106 of the TD Fitness Podcast is part 2 of my four-part Better Nutrition Series. This episode is meant to give you a better understanding of our environment and how it affects us as we strive for better nutrition. Sometimes we’re dealt a hand that we simply cannot control. Here I discuss some strategies … The post Better Nutrition Part 2 – A Better Nutrition Environment first appeared on .

6/27/2021 • 20 minutes, 44 seconds

Better Nutrition Part 1 – A Mindset for Better Nutrition

The TD Fitness Podcast is officially back with episode 105! Welcome back, I am excited to be back on the podcast circuit with you at last. This episode is Part 1 of a four-part series on Better Nutrition. In this episode, I focus on your MINDSET for Better Nutrition by sharing a few personal examples … The post Better Nutrition Part 1 – A Mindset for Better Nutrition first appeared on .

5/22/2021 • 19 minutes, 43 seconds

Reduce Stress. Live Healthier. Part 4

Welcome back to the TD Fitness Podcast for episode 104, where we’re wrapping up our 4-part discussion on how to reduce stress and live healthier! In episode 101, we recapped how we can and should let go of the past, how we can ignore unhelpful outside judgment, and how we can reduce our stress to … The post Reduce Stress. Live Healthier. Part 4 first appeared on .

12/21/2020 • 15 minutes, 54 seconds

Reduce Stress. Live Healthier. Part 3

Welcome back to the TD Fitness Podcast for episode 103, where we’re continuing our discussion on how to reduce stress and live healthier! In episode 101, we recapped how we can and should let go of the past, how we can ignore unhelpful outside judgment, and how we can reduce our stress to live a … The post Reduce Stress. Live Healthier. Part 3 first appeared on .

11/29/2020 • 20 minutes, 48 seconds

Reduce Stress. Live Healthier. Part 2

Welcome back to the latest episode of the TD Fitness Podcast, where we’re discussing how to reduce stress and live healthier (part 2)! In part 1 of this series, we recapped how we can and should let go of the past, how we can ignore unhelpful outside judgment, and how we can reduce our stress … The post Reduce Stress. Live Healthier. Part 2 first appeared on .

11/1/2020 • 32 minutes, 43 seconds

Reduce Stress. Live Healthier. Part 1

Welcome back to the TD Fitness Podcast and our episode 101 reset! My goal has always been to provide consistent, effective, and simple advice, and we’re sticking to that this week with a recap on September’s Fit Vid principles and how to reduce stress for healthier, progress filled living. So, what principles are we addressing … The post Reduce Stress. Live Healthier. Part 1 first appeared on .

9/27/2020 • 28 minutes, 33 seconds

Episode #100 – Be. Do. Have.

I’m excited to release this episode of the TD Fitness Podcast! It’s a huge milestone, and I made it extra special for you. My goal has always been to provide consistent, tangible, simple, and effective advice. So, in this episode, we’re going deep on the concept of “Be. Do. Have.” Why is this important? Well, … The post Episode #100 – Be. Do. Have. first appeared on .

8/29/2020 • 21 minutes, 14 seconds

August 2020 Fit Clips

Episode 99 of the TD Fitness Podcast is released! In this episode, I’m recapping my August Fit Vids where we’ve been discussing measuring, assessing, adjusting, and iterating our way to “healthier.” We can use how we’ve done to find the most sustainable and effective way to reach our health goals. If you haven’t seen any of the August … The post August 2020 Fit Clips first appeared on .

8/24/2020 • 26 minutes, 46 seconds

July 2020 Fit Clips

The TD Fitness Podcast is back this week with episode number 98! This episode, recapping my July Fit Vids, is all about planning ahead and setting yourself up to succeed! Last month’s episode was about better understanding what is actually in your scope of control so that you can better determine an effective course of … The post July 2020 Fit Clips first appeared on .

7/26/2020 • 19 minutes, 25 seconds

June 2020 Fit Clips

As the world is trying to get back to some sort of normal, and as a majority of us are navigating our new work environments and requirements, our mindset and health are more important than ever. That’s why the TD Fitness Podcast is back this week with episode number 97! In episode 97, we are … The post June 2020 Fit Clips first appeared on .

6/29/2020 • 14 minutes, 13 seconds

May 2020 Fit Clips

It has been a crazy and difficult few months, and it seems like stress and turmoil are everywhere. I hope you are staying safe and healthy in the midst of it all and I hope that TD Fitness can be a healthful resource for you during this time. This is a good time to pause, … The post May 2020 Fit Clips first appeared on .

6/1/2020 • 23 minutes, 10 seconds

April 2020 Fit Clips

This week, the TD Fitness Podcast is back with episode number 95! In this episode, you can recap or catch up on April’s TD Fitness Fit Vids. April was all about your perspective and how you can not only cope in the tough times but thrive through them! If you’ve been following on social media, … The post April 2020 Fit Clips first appeared on .

5/4/2020 • 31 minutes, 14 seconds

March 2020 Fit Clips

Welcome back to the TD Fitness Podcast! We’re back this week with episode number 94! In this episode, you can recap or catch up on March’s collection of TD Fitness Fit Vids. February’s Fit Vids were all about mindset, action, and consistency. March is all about what can work against you on your fitness journey, … The post March 2020 Fit Clips first appeared on .

3/30/2020 • 31 minutes, 14 seconds

February 2020 Fit Clips

The TD Fitness Podcast is back this week with episode 93! In this episode, you can recap or catch up on February’s collection of TD Fitness Fit Vids. February’s Fit Vids were all about mindset, action, and consistency! If you’ve been following on social media, you’ll be familiar with these Fit Vids, but if you’ve … The post February 2020 Fit Clips first appeared on .

3/1/2020 • 22 minutes, 28 seconds

January 2020 Fit Clips

We’re back with another episode of the TD Fitness podcast to start your February out right! In this episode, I’m bringing you another collection of TD Fitness Fit Vids. These Fit Vids are filled with health tips, healthy mindsets, and trainer’s advice. If you’ve been following on social media, you’ll be familiar with these Fit … The post January 2020 Fit Clips first appeared on .

1/31/2020 • 31 minutes, 59 seconds

December 2019 Fit Clips

We’re back with another episode of the TD Fitness podcast to close out your 2019 right and welcome in 2020! In this episode, I’m bringing you another compilation with healthy tips and we’re getting your mindset right for the new year. If you’ve been following on social media, you’ll be familiar with a lot of … The post December 2019 Fit Clips first appeared on .

12/29/2019 • 22 minutes, 27 seconds

November 2019 Fit Tips

This episode of the TD Fitness podcast, is a bit different. It’s an assortment of helpful, healthful tips for November! If you’ve been following me on social media, you’ll know that I’ve started producing some short video content with a “thought for the day” that talks about how we can implement healthy habits daily. It’s … The post November 2019 Fit Tips first appeared on .

11/24/2019 • 22 minutes, 34 seconds

Diabetes, Heart Disease and Stroke

After a few weeks, we’re back with a new episode on the TD Fitness Podcast! This month (November) is National Diabetes Month in the United States and I went live on Facebook earlier this month to discuss diabetes, heart disease, and stroke. Diabetes can cause a multitude of complications and conditions. Here I share some … The post Diabetes, Heart Disease and Stroke first appeared on .

11/9/2019 • 21 minutes, 30 seconds

Forget About Your Goals. Focus on Your System.

This episode was inspired by James Clear’s Atomic Habits. According to James Clear, you do not rise to the level of your goals, you fall to the level of your systems. I want to unpack this concept as it pertains to how we structure our fitness goals, and what systems I put in place so … The post Forget About Your Goals. Focus on Your System. first appeared on .

9/21/2019 • 30 minutes, 49 seconds

How to Get Out of Your Own Way and Deal with Legitimate Fears (A Triathlon Swim Example)

One of my Action-Takers has a HUGE problem… So we’re tackling it on the podcast! This Action-Taker writes: I have a HUGE phobia of ocean swimming. How do/will I overcome this fear for the triathlon? Not only is the triathlon itself a major challenge, but this fear is also a major obstacle. So, in this … The post How to Get Out of Your Own Way and Deal with Legitimate Fears (A Triathlon Swim Example) first appeared on .

9/8/2019 • 35 minutes, 49 seconds

Healthy Living Tips for Late Shift Workers

Are you a late shift worker? Know someone working late shifts? How about some helpful tips on healthy living? I’m really excited about this topic because it comes directly from one of you, TD Fit Fam! I talk a lot about healthy living for busy individuals here, and sometimes it’s not just being “busy” we … The post Healthy Living Tips for Late Shift Workers first appeared on .

8/10/2019 • 19 minutes, 9 seconds

Hitting the Reset Button – Overcoming Setbacks in Healthy Living

This episode is all about overcoming setbacks! When we’re deliberate about planning to live healthier (which is where I want all of us to be), setbacks can sometimes overwhelm and demotivate us. Setbacks are a part of the game though, they’re a big part of life… If all we had to do was focus on … The post Hitting the Reset Button – Overcoming Setbacks in Healthy Living first appeared on .

7/26/2019 • 26 minutes, 50 seconds

4 Ways to Tame Your Sweet Tooth

Like sweets? Have a major sweet tooth? You’re not alone. I’m guilty too! Sugar…that powerful, often-abused little substance, is all too easy to succumb to, especially when we’re stressed. I’ve seen this recently in myself. But, we aren’t completely helpless. We can fight back. There are things we can do to counter, curb and tame … The post 4 Ways to Tame Your Sweet Tooth first appeared on .

7/20/2019 • 26 minutes, 33 seconds

The Compounding Interest of Small Strides

Small Strides? Or Major Setbacks? Small steps compound into huge gains. But, less healthy decisions, no matter how small, can also add up to major setbacks or stagnation. It’s important that we are aware and intentional because all of us get busy, and often, we don’t have or can’t set aside large chunks of time … The post The Compounding Interest of Small Strides first appeared on .

7/7/2019 • 13 minutes, 20 seconds

Physical Activity for Kids, Pregnancy and Older Adults

There is a lot of information out there on the “right amount” of physical activity… But the real answer is: it depends. Remember, this isn’t one-size fits all! Health and fitness are very personal and specific. So, I want to get a little more specific this week and talk about a few more stages in … The post Physical Activity for Kids, Pregnancy and Older Adults first appeared on .

6/22/2019 • 25 minutes, 53 seconds

Physical Activity Guidelines for Adults

There is a lot of information out there… …information that tells us that we should exercise, the types of exercise we should do, how often, who should exercise, when to exercise, how to do it, why… But what do I base my advice on as your TD Fitness Coach? What guidelines do I follow? It’s … The post Physical Activity Guidelines for Adults first appeared on .

6/16/2019 • 32 minutes, 52 seconds

4 Keys to Crossing the Finish Line with Your Goal

I recently finished a book called Finish by Jon Acuff. Jon Acuff also wrote a book called Start, thinking that what prevented people from meeting their goals was an inability to start. But it turns out, people have no problem starting things, so he focused on the deeper things that prevent us from finishing. He … The post 4 Keys to Crossing the Finish Line with Your Goal first appeared on .

6/8/2019 • 18 minutes, 26 seconds

A Perfectly UN-Healthy Week…And How to Handle It

Here at TD Fitness, we talk a lot about what to do and what to avoid for better health and fitness. But what about when we don’t have many healthy choices or options? There are so many things that affect our health, our habits, our carefully laid plans, and even our best intentions. This could … The post A Perfectly UN-Healthy Week…And How to Handle It first appeared on .

5/25/2019 • 14 minutes, 55 seconds

How to Practice Healthy Habits Despite a Busy Lifestyle

Want to lose weight? Want to feel better? Need more rest? It all comes down to healthy habits. In this short episode, we are talking about taking action regularly and consistently. Especially if and when you are feeling overwhelmed with the “busy-ness” of life or if you struggle to stay motivated. I want to tell … The post How to Practice Healthy Habits Despite a Busy Lifestyle first appeared on .

5/21/2019 • 18 minutes, 15 seconds

Health, Fitness and Life Lessons from the Latest Half Ironman

I just completed a Half Ironman. The great thing about events like this, beyond the physical aspect of it, is that I always take away some great life lessons that can serve me beyond fitness events like a Half Ironman. The major lesson to take away from a grueling fitness event like this is that … The post Health, Fitness and Life Lessons from the Latest Half Ironman first appeared on .

5/12/2019 • 30 minutes, 15 seconds

Fat Facts and How to Lose Body Fat

How do you feel about fat? Fat is probably the most commonly misunderstood nutrient. As a nutrient, and as a concept in fitness, fat can be all too confusing. This confusion is also the reason the nutrient is so widely vilified. I want to demystify this often-vilified nutrient and dig deeper into some of its … The post Fat Facts and How to Lose Body Fat first appeared on .

5/6/2019 • 37 minutes, 24 seconds

Is Weight Loss Really the Right Goal for You?

Should weight loss be your goal? It’s the most popular health-related goal in America. But is it the right goal for you? When it comes to losing weight, there are a ton of ways to go about it. Some harder than others, some more expensive than others, and some that take much longer than others… … The post Is Weight Loss Really the Right Goal for You? first appeared on .

4/28/2019 • 17 minutes, 26 seconds

Tips for Staying Healthy While Traveling

Staying busy? Traveling? Oftentimes, one of the attributes of busy people is that we travel a lot. I happen to be in the middle of traveling now! As someone who is constantly thinking about health and healthy living, I realize there are many things that are somewhat second nature to me when I prepare to … The post Tips for Staying Healthy While Traveling first appeared on .

4/21/2019 • 26 minutes, 32 seconds

What UVA Basketball Can Teach Us About Healthy Living

Many of you may know that I attended the University of Virginia. If you follow college basketball, you may also know that UVA won its first-ever NCAA Men’s College Basketball Championship recently. This was a historic win in many ways, especially since UVA Basketball was on the losing side of history a little over a … The post What UVA Basketball Can Teach Us About Healthy Living first appeared on .

4/14/2019 • 17 minutes, 32 seconds

TD Fitness Review – The Keto Diet

Ever heard of the Keto Diet? Ever considered it? In our constant quest for seemingly simple, lower effort approaches to being healthy, we often have a tendency to jump on the diet bandwagon, particularly if it promises weight loss. So that’s why I’ve decided to dedicate this episode to the Keto Diet. We’re clearing up … The post TD Fitness Review – The Keto Diet first appeared on .

4/7/2019 • 33 minutes, 50 seconds

Episode 071: Your Body is Trying to Tell You Something…Are You Listening?

Do you hear that? Your body is trying to tell you something! Recently, I completed training to learn how to fly a different type of aircraft. I was reminded that if planes don’t fly, the chances of maintenance issues increase. Similarly, if a car doesn’t run, more maintenance issues can pop up. Unless we take … The post Episode 071: Your Body is Trying to Tell You Something…Are You Listening? first appeared on .

3/29/2019 • 18 minutes, 38 seconds

Episode 070: 10 Ways for Parents to Find Time for Exercise

Too busy to exercise? Who will take care of the kids? I’ve been there. We’ve all been there… As parents, it can be hard to get away and focus on ourselves. It can be so difficult to care for our own needs when we have another little human we need to take care of. One … The post Episode 070: 10 Ways for Parents to Find Time for Exercise first appeared on .

3/23/2019 • 22 minutes, 52 seconds

Episode 069: Caffeine or Energy…Which Are You Really Looking For?

Looking for caffeine or energy? They are not the same thing. We tend to conflate two very different things. But, the truth is, we consume way too much added sugar, and one of the ways we consume this added sugar is through sugary liquids, including coffee. In fact, sometimes when we think we’re craving caffeine, … The post Episode 069: Caffeine or Energy…Which Are You Really Looking For? first appeared on .

3/16/2019 • 17 minutes, 22 seconds

Episode 068: Momentum, Part 2 – I’ve tried. No results. Now what?

This is part 2 of a two-part mini-series on Momentum! In part 1, we talked about gaining and regaining your momentum. We were focused on keeping that momentum train moving. But, what happens if the train never gets out of the station? What do you do to get unstuck? Maybe this has happened to you. … The post Episode 068: Momentum, Part 2 – I’ve tried. No results. Now what? first appeared on .

3/9/2019 • 17 minutes, 22 seconds

Episode 067: Momentum Part 1 – How to Get Your Mojo Back

Are you trying to get your mojo back? This episode is all about momentum! The concept of momentum is an incredibly important one. It is so important, in fact, that tons of books have been written on the subject. The literature covers everything from how we can gain our momentum to how we can regain … The post Episode 067: Momentum Part 1 – How to Get Your Mojo Back first appeared on .

3/4/2019 • 14 minutes, 16 seconds

Episode 066: You Are NOT What You Eat: Here’s What’s Going Down…9 Ways to Improve Your Digestion Today

You are NOT what you eat. We know that it takes more than just good intentions to get you to your goals. Similarly, it also takes a healthy digestive system to get all of the benefits from healthy eating. Check out this episode of the TD Fitness Podcast for some simple ways to improve your … The post Episode 066: You Are NOT What You Eat: Here’s What’s Going Down…9 Ways to Improve Your Digestion Today first appeared on .

2/25/2019 • 16 minutes, 52 seconds

Episode 065: My Gift to You…A Simple Mindset Shift for a Healthy Life

Change isn’t easy. In fact, change is hard. So, this episode is my gift to you. This is the episode I want you to keep coming back to because the point of this one is a simple mindset shift that will lead you to a truly healthy life. I really want this one to sink … The post Episode 065: My Gift to You…A Simple Mindset Shift for a Healthy Life first appeared on .

2/17/2019 • 10 minutes, 14 seconds

Episode 064: Hunger vs. Cravings: The Truth About One…and How to Handle the Other

I’ve never been hungry. What I mean by that is that I’ve never been in a situation where I didn’t know where my next meal was coming from. I’d venture to say that it is probably the same for most of you listening here (I could be wrong). Usually, when we think of hunger we … The post Episode 064: Hunger vs. Cravings: The Truth About One…and How to Handle the Other first appeared on .

2/11/2019 • 28 minutes, 52 seconds

Episode 063: The Gold Standard for Self-Improvement: How It All Comes Back to…You

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” – Ernest Hemingway The fight to betterment is not against an external opponent, but rather against ourselves. Hemingway and all of the great, and successful people in most any field understand this simple and yet … The post Episode 063: The Gold Standard for Self-Improvement: How It All Comes Back to…You first appeared on .

2/2/2019 • 12 minutes, 5 seconds

Episode 062: Motivated and Misdirected – Common Approaches to Fitness that Do More Harm Than Good

The shape you’re in now, and the size of your waist right now, will not change noticeably in a week… But, we’re going to talk about how you can get it done the right way! Today we’re talking about some common approaches to better health taken with the best of intentions that actually cause more … The post Episode 062: Motivated and Misdirected – Common Approaches to Fitness that Do More Harm Than Good first appeared on .

1/25/2019 • 11 minutes, 41 seconds

Episode 061: New Year Resolution Check – Practical Advice for Staying the Course

Today I’m calling you out! This is your friendly New Year’s Resolution check. In this episode, I want to give you some practical advice for staying the course this year and beyond! As each of us thinks about getting older, what we really want is to be our best, healthiest selves. That desire often manifests … The post Episode 061: New Year Resolution Check – Practical Advice for Staying the Course first appeared on .

1/18/2019 • 16 minutes, 36 seconds

Episode 060: Best Diets for 2019 – Which Way Should You Go?

Did you make a New Year’s Resolution to get in shape in 2019? Like most of us, chances are good you did. If part of that resolution involved getting yourself started with a new diet, this is the episode for you! Every year I look at the US News and World Report Rankings for the … The post Episode 060: Best Diets for 2019 – Which Way Should You Go? first appeared on .

1/11/2019 • 8 minutes, 56 seconds

Episode 059: Practical Advice for the New Year: Reduce Stress and Take Action

Welcome back to the TD Fitness podcast and this first episode of the New Year! As we start this new year, I want to give you some practical advice–a couple of simple instructions for you to think about as you enter another year. Those two pieces of advice are to 1) reduce stress and 2) … The post Episode 059: Practical Advice for the New Year: Reduce Stress and Take Action first appeared on .

1/7/2019 • 17 minutes, 21 seconds

Episode 058: Three Pillars of Positive Self-Change

Want to know a secret? I know exactly how long it will take for your life to start changing. That’s right. No, I’m not psychic. Not a mind reader either. I can’t predict the future. But I can tell you this: the amount of time it will take for change to begin to occur in … The post Episode 058: Three Pillars of Positive Self-Change first appeared on .

12/17/2018 • 10 minutes, 4 seconds

Episode 057: Middle-Aged Exercise and Nutrition

This episode was created by and for you, the listener. It is a topic that affects every human being that ages, which means all of us! There’s a lot of information and misinformation out there about how we should protect our health as we move into the middle-aged phase of our lives. Aging (not necessarily … The post Episode 057: Middle-Aged Exercise and Nutrition first appeared on .

11/11/2018 • 34 minutes, 30 seconds

Episode 056: What Really Matters in Living Healthy

We must learn to focus on the things that really matter, and strip away the things that don’t. I know that’s easier said than done… It’s hard to recognize what doesn’t matter. It’s hard to decipher all of the information coming at us from all kinds of different sources. So-called experts tell us what we … The post Episode 056: What Really Matters in Living Healthy first appeared on .

10/25/2018 • 17 minutes, 22 seconds

Episode 055: Should You Seek Help with Your Fitness and Nutrition Goals?

Should you get help with your fitness and nutrition goals? The truth is that is can be very confusing when deciding who to turn to for help in your quest for healthy living. I often get questions like: “what does a health coach do?” or “why do I need a personal trainer?” It’s not that … The post Episode 055: Should You Seek Help with Your Fitness and Nutrition Goals? first appeared on .

10/20/2018 • 14 minutes, 54 seconds

Episode 054: Put Your Mask on First

Ever pay attention to that safety announcement that plays before every flight? I’m sure you’re familiar with it, but why do we have to hear it every time? Well, humans are very logical creatures…when things are going normally. When we’re dealing with stress or uncertainty we revert to instinct. So when that safety announcement reminds … The post Episode 054: Put Your Mask on First first appeared on .

10/13/2018 • 17 minutes, 25 seconds

Episode 053: Get Rid of Disappointment Once and For All

How do you handle disappointment? How do you deal with disappointments associated with the anticipation and subsequent cancellation of something you’ve been working toward or waiting for? While disappointments come in varying levels of severity, they are a part of life. Much like our discussion on stress last week, we can’t control the stressors or … The post Episode 053: Get Rid of Disappointment Once and For All first appeared on .

10/7/2018 • 18 minutes, 7 seconds

Episode 052: Five Steps to Deal with Stress

What is stress really? Is it external situations, people in our lives, upcoming events, things that we are asked to do? OR is it our RESPONSES to those things? Why is it that speaking in public is stressful to some but exhilarating to others? Why is it that some people are deathly afraid of flying, … The post Episode 052: Five Steps to Deal with Stress first appeared on .

9/28/2018 • 30 minutes, 38 seconds

Episode 051: Let Go of the Past…Focus On Your Future

Soldiers are taught how to deal with uncomfortable, unfamiliar situations. In the course of their training, there comes a moment when soldiers are asked to reach a specific destination with minimal equipment and minimal pre-hand information. It doesn’t matter how they get there. In the end, all that matters is that they get there. The … The post Episode 051: Let Go of the Past…Focus On Your Future first appeared on .

9/14/2018 • 12 minutes, 27 seconds

Episode 050: Become the Person You Want to Be

Health and fitness is more than just physical. Being healthy is about more than counting calories or running a fast mile. It’s about mindset, and about what you can and are willing to do for yourself. For that reason, we are going to be changing up our focus a little bit here on the TD … The post Episode 050: Become the Person You Want to Be first appeared on .

9/9/2018 • 23 minutes, 13 seconds

Episode 049: What’s In A Food Label? What You May Not Know About Processed Foods

You’ve seen them. They are everywhere. Food Labels. Almost all of your food comes with a nutrition label on the back and a flashy “health and purity” claim on the front. But what does it all really mean? Where does it all come from? That’s what we’re talking about today. I’m breaking everything down. Bottom … The post Episode 049: What’s In A Food Label? What You May Not Know About Processed Foods first appeared on .

9/3/2018 • 25 minutes, 48 seconds

Episode 048: Giving You the Answer…Or Figuring It Out Yourself: How to Maintain Long-Term Healthy Living Goals

There is a question I often get from clients, and it goes something like this: “Well, what do you think I should do?” I understand, I’m the “expert,” and I could, of course, give you the answer. But, where do we draw the line between me giving you the answer and you coming up with … The post Episode 048: Giving You the Answer…Or Figuring It Out Yourself: How to Maintain Long-Term Healthy Living Goals first appeared on .

8/26/2018 • 22 minutes, 28 seconds

Episode 047: Six Truths Fad Diet Programs and Fake Nutrition Experts Won’t Tell You

There is so much misinformation out there! True health and healthy living does not happen overnight. That is a simple truth. But, in a world rife with get rich quick schemes and overnight diets, there is a wealth of misinformation that preys on our desire for a fast fix. In today’s episode, I am sharing … The post Episode 047: Six Truths Fad Diet Programs and Fake Nutrition Experts Won’t Tell You first appeared on .

8/16/2018 • 20 minutes, 25 seconds

Episode 046: A Critical Review of the What the Health Documentary

Have you seen What the Health? This episode is a critical review of the What the Health documentary, which critiques meat and dairy consumption and promotes a plant-based, even vegan diet. I’ve had a number of people ask me about this documentary. Personally, I love that this documentary is challenging perceptions and causing people to … The post Episode 046: A Critical Review of the What the Health Documentary first appeared on .

8/10/2018 • 31 minutes, 32 seconds

Episode 045: Healthy Living Part 3: EXACTLY What You Need To Do and HOW To Do It – Putting Healthy Living Into Action

If I only had 30 minutes with someone to explain exactly what they needed to do to live a healthier life, this is what I’d say! This is the final episode of our 3-part Healthy Living Series. In part 1 we started our journey by describing the Stages of Change, and then we went into … The post Episode 045: Healthy Living Part 3: EXACTLY What You Need To Do and HOW To Do It – Putting Healthy Living Into Action first appeared on .

8/4/2018 • 29 minutes, 9 seconds

Episode 044: Healthy Living Part 2 – A Roadmap for Healthy Living

Last week we talked about how important roadmaps are in reaching your destination, but this week I want us to go a little deeper, beyond the Stages of Change. The Stages of Change describe where you are and how to move to the next stage in healthy living in a general fashion, but there’s so … The post Episode 044: Healthy Living Part 2 – A Roadmap for Healthy Living first appeared on .

7/27/2018 • 35 minutes, 38 seconds

Episode 043: The Healthy Living Stages of Change

Roadmaps are critical in reaching your destination, and I’m hoping this episode is Point A on your roadmap to living a healthier life. In the health coaching profession, there are several tools we use to help others improve their healthy living behaviors. One of the key areas we focus on is the mindset of the individual, and … The post Episode 043: The Healthy Living Stages of Change first appeared on .

7/20/2018 • 22 minutes, 29 seconds

Episode 042: Before You Take That Pill…Give Healthy Habits a Try

Why do I talk so much about healthy living? Or healthy habits? It’s because I’ve seen first hand what healthy living can do! But if healthy living is the key, then why do we see so many seemingly healthy people medicating so frequently? We’re often triggered to medicate. Part of the problem is a system … The post Episode 042: Before You Take That Pill…Give Healthy Habits a Try first appeared on .

7/14/2018 • 25 minutes, 41 seconds

Episode 041: The Fit Life Program

When it comes to weight loss and developing healthy habits, there are a few different solutions as I see it. The first I’d classify as “regular,” and the second as the “something different.” We’re often told there is a single “right way” to do it. But, as evidenced by widespread obesity in the real world, … The post Episode 041: The Fit Life Program first appeared on .

7/8/2018 • 8 minutes, 56 seconds

Episode 040: Encouraging Loved Ones to Live Healthier…Especially When They’re Older

Looking for some advice on how to get a loved one to take their health seriously? Or maybe just some positive steps in the right direction to start? Well, this is a topic that immediately resonated with me as well. I think about my own mother–she has back pain. But, sometimes it seems that no … The post Episode 040: Encouraging Loved Ones to Live Healthier…Especially When They’re Older first appeared on .

6/24/2018 • 33 minutes, 16 seconds

Episode 039: Getting Into Exercise? Here’s Where to Start

Are you trying to get back into an exercise routine? Or are you starting for the first time? If you answered “yes” to either of these questions, then this episode is for you! In this episode, I’m going to be giving you some guidance on where to start. We’re going to be evaluating where you … The post Episode 039: Getting Into Exercise? Here’s Where to Start first appeared on .

6/14/2018 • 23 minutes, 37 seconds

Episode 038: How Hard Should I Work During Aerobic Exercise?

What pace should you be running during your aerobic workouts? This is a valid question, and it is also the question that inspired this week’s TD Fitness episode. This is an important topic because we tend to think the answer is: “as hard as I can for as long as I can.” That couldn’t be … The post Episode 038: How Hard Should I Work During Aerobic Exercise? first appeared on .

6/8/2018 • 21 minutes, 37 seconds

Episode 037: You Snooze…You Win! Tips to Improve Your Sleep, Your Health, and Your Life

I’m no stranger to early mornings. But, I have to be diligent about getting to sleep early if I intend to get enough rest. However, with a hectic schedule, young kids, and a demanding job, sleep often takes last priority, and it’s likely the same for you. While you might think you are only losing … The post Episode 037: You Snooze…You Win! Tips to Improve Your Sleep, Your Health, and Your Life first appeared on .

6/1/2018 • 24 minutes, 4 seconds

Episode 036: Alcohol Consumption – The Good, The Bad, the Bubbly

Today on the TD Fitness channel, we are talking alcohol–why we crave it, why we drink it, what it does to our bodies, and when it can actually be good for us. We are also bringing you a guest lecture from registered dietitian and friend of the channel, Ashley Koff. Ashley has created an excellent … The post Episode 036: Alcohol Consumption – The Good, The Bad, the Bubbly first appeared on .

5/27/2018 • 31 minutes, 48 seconds

Episode 035: Who Needs Weights? Using Bodyweight Training for Better Fitness

Move it or lose it! Did you know that adults lose approximately three pounds of muscle every six years? Your muscles are incredibly important to your way of life, and if you aren’t maintaining them, you’re likely losing them. So in this episode, we are talking about how and why bodyweight training is one of … The post Episode 035: Who Needs Weights? Using Bodyweight Training for Better Fitness first appeared on .

5/19/2018 • 28 minutes, 42 seconds

Episode 034: Shoulder Pain – You Can’t Just Shrug it Off

Did you know that up to 67% of us experience shoulder pain at one point or another? That is why we are continuing our common pain series with the shoulder. The common pain series is all about understanding how healthy living and smart exercise and movement can go a long way to helping you live … The post Episode 034: Shoulder Pain – You Can’t Just Shrug it Off first appeared on .

5/13/2018 • 24 minutes, 57 seconds

Episode 033: Common Pain Series: Knee Pain

This week we are are continuing our common pains series with knee pain. Knee pain is a common source of injury and something I‘ve struggled with off and on since college. Recently my own father-in-law underwent a knee replacement surgery as well. So, today I want to discuss ways we can help protect our knees. … The post Episode 033: Common Pain Series: Knee Pain first appeared on .

5/6/2018 • 23 minutes, 52 seconds

Episode 032: No Holdin’ Back – Let’s Talk Low Back Pain

This week we are discussing pain! Specifically lower back pain. Back pain is one of the most common reasons people go to the doctor or miss work, and a leading cause of disability worldwide. It goes beyond just discomfort and often changes your quality life and ability to do the things you love or the … The post Episode 032: No Holdin’ Back – Let’s Talk Low Back Pain first appeared on .

4/27/2018 • 33 minutes, 27 seconds

Episode 031: Putting Weight Loss Principles Into Action – How I Lost 12 Pounds in 12 Weeks

In this episode, we’re talking about how I lost 12 lbs in 12 weeks. I know that isn’t a sexy tagline: “I lost 12 pounds in 12 weeks.” We are a society of instant gratification, and we want instant results. So, when you compare that to the “salesy” infomercial pitch, I guess that doesn’t sound … The post Episode 031: Putting Weight Loss Principles Into Action – How I Lost 12 Pounds in 12 Weeks first appeared on .

4/22/2018 • 26 minutes, 27 seconds

Episode 030: My Intermittent Fasting Experiment and Tips for Following Your Meal Plan

Today we are talking about the WAY we eat and how my 12 week experiment with Intermittent Fasting can help you! There is a great deal of chatter about intermittent fasting. In this episode we are talking about my experience with IF, and clarifying some of the mess. We often go about changing our diet … The post Episode 030: My Intermittent Fasting Experiment and Tips for Following Your Meal Plan first appeared on .

4/14/2018 • 29 minutes, 52 seconds

Episode 029: Body Set Point Weight and Hormones – How Our Bodies Work Against Our Weight Loss Efforts

If you tuned in to the TD Fitness podcast last week you’ll know that no matter what we do it seems that the caloric intake and weight loss/gain numbers just don’t add up. Why is that? Today on your TD Fitness channel we are answering that question. The basic takeaway is that your body is … The post Episode 029: Body Set Point Weight and Hormones – How Our Bodies Work Against Our Weight Loss Efforts first appeared on .

4/8/2018 • 26 minutes, 46 seconds

Episode 028: Calories and Weight Loss – What to Really Expect…The ‘Eat Less, Move More’ Fallacy

Let’s talk about calories. Calorie control, calorie burn, weight loss–why is the simple instruction of “eat less and move more” just NOT cutting it for you? After all, the math said it would work! The truth is, it’s not just how much you eat. It’s not even just what and when you eat. There’s more … The post Episode 028: Calories and Weight Loss – What to Really Expect…The ‘Eat Less, Move More’ Fallacy first appeared on .

4/1/2018 • 34 minutes, 35 seconds