This week on the 20 Minute Fitness podcast, we have Andrew Herr, Founder & CEO of Fount. Before building his company, Andrew was running human performance & biotech strategy for the US military for 7 years, which is where the idea for Fount came from. Andrew's goal is to make the programs he used with Navy Seals to optimize their performance available to everyone through Fount. Listen to the episode to find out how Fount learns about your body, what type of experiments they run during their  4-month coaching program and how they will help to achieve your goals!Special thanks to this week's sponsor: Magic Minds, the world's first productivity shot!If you’re looking for a great productivity booster that will also reduce stress and anxiety, I’d highly recommend trying Magic Minds! Go check them out at www.magicmind.co/fitness and use my discount code FITNESS20 to get 40% off your first subscription or 20% off your first one time purchase. My 40% off code only lasts 10 days, so hurry while it lasts!That’s www.magicmind.co/fitness & code FITNESS20 for 40% off your first subscription or 20% off your first one-time purchase!

On this episode of 20 Minute Fitness we dig into the world of metabolism. More specifically, how can you adjust your training regime to make your body a metabolism burning machine. However, we are not just going to give you quick tips on how to spike your metabolism once in a while. This is about making your metabolism and body more efficient on the whole. So we are here to offer you advice on how you can boost your metabolic rate in the long term. Three Things You Will Learn 1.) Boost Your Metabolic Rate With HIITWhenever we hear the term HIIT or "high-intensity interval training" it usually follows with "and you burn tons of calories." Which probably makes you wonder whether HIIT is the fairytale of calorie burning or reality. Listen to this week's episode to find out how efficient HIIT actually is in burning calories and whether it's scientifically proven. 2.) Weight Lifting = The Key To The Ultimate Metabolism Like we mentioned in our previous episode about boosting your metabolic rate with nutrition, the best way to fire up your metabolism is to build it from the inside out. Which is why building lean, strong muscles via weightlifting is the best way to go. Find out how you can transform your metabolism from the inside by clicking play! 3.) Debunking the "AfterBurn" You may have come across this ambiguous term, but what exactly is the "afterburn"? Well, it's the referring to the heightened state of oxygen consumption post exercise. This heightened state is mostly connected to HIIT training and its magical metabolic effects. So let's dive into what the afterburn is and if this is a myth or another metabolic miracle. 

On this episode of 20 Minute Fitness we sit down with Cory Reese, an ultrarunner and author of the book 'Into The Furness'. Cory, who lives in Southern Utah with his wife and three kids, started off his running career with simple half-marathons and ended up racing in one of the hottest places in the world, Death Valley. Listen to this week's episode to find out how to train for and push through the world's toughest ultramarathon!Three Things You Will Learn 1.) What Motivates An Ultrarunner To Sign Up For A RaceUltramarathons can be anywhere between 26.219 miles to 3100 miles. Which, to most of us, seem scary even by looking at these numbers. Hence, signing up for an ultra race is definitely something that needs courage and a big bucket of motivation. In our interview Cory shares some insights about his transition from marathons to ultramarathons and what makes him sign up for a new race.2.) How To Prepare For The Toughest Race In The WorldBadwater is usually referred to as 'the world's hardest ultramarathon'. It is a 135-mile long race that starts 279 feet below sea level in the Badwater Basin located in Death Valley, and ends 8360 feet above sea level at Whitney Portal. As you imagine it is a race that challenges even the toughest and most experienced runners and so it's essential to properly train your body for it. Press 'play' now for the best tips on preparing for a deathly race, like Badwater!3.) The Key To Pushing Through An Ultra RaceDuring an ultramarathon you're likely to face a number of challenges. When your body is giving up but you still have a long road ahead, you need to find a way to keep yourself going. Listen to this week's episode to find out how Cory managed to overcome his struggles, like sleep deprivation, during the Badwater Ultramarathon! 

On this episode of 20 Minute Fitness we dig into the world of metabolism. More specifically how you can boost your metabolic rate in the long term. There are a lot of tips floating around the internet about eating spicy foods or drink six gallons of green tea. All promising to boost your "metabolism" and torch calories. So we are here to offer you advice on how you can boost your metabolic rate in the long term. Three Things You'll Learn1.) Boost Your Metabolic Rate Starting With ThisThe first step to boost your metabolism is to actually understand what is. This may sound a bit boring but your metabolism had the power to change. In fact, it can change a little bit every day. So find out in this episode! 2.) It's All About The Long-Term BurnWhen it comes really kicking your metabolic rate into high gear it takes more than a few sips of caffeine or drinking ginger juice. The best way to change your metabolic rate for the long term is to start from the inside out. Essentially, the more muscle you are packing the higher your metabolic rate is. Meaning that increasing your protein intake in order to build that muscle is a top priority. Find how to make your protein work for you by clicking play! 3.) Everyday Habits For A Fast MetabolismAlthough your metabolism won't drastically change from a couple of quick fixes. You can help your metabolic rate by incorporating some easy daily habits. By adjusting your water intake and incorporating the appropriate amount of caffeine in your daily diet you can torch a few more calories. Which can add up over time! 

On this episode of 20 Minute Fitness we sit down with Jess Martin, the owner and CFO—“Chief Fitness Officer”—of Stronghorn Fitness! He made the switch to being a powerhouse personal trainer after climbing the corporate ladder for 15-years. Ditching the cubical for the kettlebells Jess now is the proud owner of one Austin's most loved training facilities. With his infectiously positive attitude, it's hard not to be inspired by this guy.  Listen on for real fitness tips, knowledge guidance, and a good dose of inspiration. Three Things You Will Learn 1.) Get A Sneak Peak Into The Methods Of An Experienced Personal Trainer Jess MartinJess is a font of information when it comes to the best training practices to boost your well being. If you are unsure on how you should start your training or what training is best suited for your goals, Jess has an answer. Press play to find out Jess's best advice for reaching your goals. 2.) Learn What's So Special About KettlebellsJess's Stronghorn Fitness is 'Austin's only kettlebell based fitness solution. Most of us might be quite familiar with kettlebells already in a sense that it's a pretty common tool at every gym. But do you actually know what's so special about them?  You can find out in today's episode, where Jess shares why they have decided to tailor their workouts to kettlebells. 3.) How To Keep Your Momentum MovingEveryone has signed up for a class or maybe even a couple and told themselves this is the time fitness is going to stick. However, rarely do we find ourselves six-months later still sticking to that same routine. Jess gives us some advice on how to stay consistent and how to approach training that sticks. Listen to the episode to hear his advice and find out what he means by 'earn your shower every day'!

On this episode of 20 Minute Fitness Lesley and Lilla will discuss a hot topic. They'll dive into the next generation of spinning and share their personal experiences. Do these "high-tech" boutique classes really live up to their hype? Three Things You Will Learn1.) Can You Get On the Flywheel Leaderboard?First up on the list is Flywheel. The spinning studio that is famous for its intense workouts, pro instructors, and heated competitions. This reputation definitely set Lesley's and Lilla's expectations high. While the facility and service did impress both of them, they were still not sure if they'd go back for a second round. Why? Maybe they didn't make the leaderboard? Listen to our episode and find out now!2.) Is SoulCycle Worth The HypeSoulCycle, the brand that is behind the whole spinning revolution, has a different kind of standing in people's eyes. Their loyal base of spinners would probably swear their lives on SoulCycle's amazing classes. Whereas to others, it may seem more like a 'status symbol' that people are doing just for the sake of having fun rather than burning calories. Which group do you think is right? Make your bets now!3.) What It's Like To Try A Peloton BikeThe most Silicon Valley version of spinning is definitely brought to you by the Peloton bikes. Virtually joining their live NYC-based studio classes without leaving your own apartment is how they want to turn home-spinning into a social experience. Listen to Lilla sharing her experience and get a sneak peak into how high-tech those Peloton bikes really are!

On this episode of 20 Minute Fitness we have the amazing chance to sit down with the Jessamyn Stanley!She is a yogi who breaks all the stereotypes, has built a life as an internationally recognized yoga teacher and award-winning Instagram star by combining a deep understanding for yoga with a willingness to share her personal struggles in a way that touches everyone who comes to know her.Now she brings her body-positive, emotionally uplifting approach to yoga in her book Every Body Yoga that will help every reader discover the power of yoga and how to weave it seamlessly into his or her life.Three Things You Will Learn 1.) How Jessamyn Stanley Is Transforming FitnessAlthough Jessamyn is focused on the practice of yoga, she is also using her social platform and love of the practice to make waves in the fitness community. Jessamyn is making strides to disrupt the "norms" of the fitness industry by demonstrating that yoga (and fitness in general) applies to a massive array of body types. 2.) Why Fitness Is More Than Skin Deep Stanley practices and teaches high-energy Vinyasa-flow yoga, an athletic style of yoga that strings various poses together to create a sequence. Her classes provide a body-positive approach that focuses on how the body feels vs. how it looks, a technique she developed through her own personal practice.3.) What Changing Your Perspective Does Listen to what Jessamyn has to say about the wonders of changing your perspective can do. Plus, the surprising tip to accepting your own fitness path.  

On this episode of 20 Minute Fitness Charlie guides us through the various effects recreational drugs have on our health, fitness and everyday lives. He discusses the thoughts and experiences of athletes as well as the findings of scientific studies on the most popular drugs. Three Things You Will Learn1.) What Happens To Your Body When You Frequently Consume Alcohol Frequent alcohol consumption can decrease your body's ability to absorb water, which can lead to dehydration. A previous study has found that if you're more than 2% dehydrated, your workout performance is going to drop. So why do we hear it all the time that 'a daily glass of red wine is good for you' ? Click on the play button to find out now!2.) The Controversial Opinions About The Effects Of Marijuana On Our Health & FitnessAccording to scientific papers, long-term use of marijuana has negative effects both on your mental and physical health. Firstly, it often leads to lower levels of intrinsic motivation, which is an absolute key when working towards a health & fitness goal. And secondly, it can also lower your exercise endurance. Listen to the episode now to find out what athletes think!3.) How Higher Class Drugs Affect Our Health, Fitness And General WellbeingA class A drug, cocaine has been found to have short-term effects, like improved reaction time and alertness. However, when looking at the long-term negative consequences of the drug's usage, it's clear that they massively outweigh these short term effects. From today's episode you can learn more about how cocaine and ecstasy can damage your health & wellbeing in the long run.

On this episode of 20 Minute Fitness we had a fantastic time talking with Megrette Fletcher, a professional in the space of mindful eating and professional counseling for type-two diabetics. Megrette is a great source of information when it comes to breaking down what it means to "mindfully eat". Three Things You Will Learn 1.) Breaking Down The Basics of Mindful Eating"Mindfulness" is one of those words that you hear but you may not know exactly what it is or what it means. In our interview with Megrette we break down what it means to mindful in relation to the way we eat food. Find out the basics by clicking play!2.) Bridging The Gap of Your Relationship With FoodThe way our culture currently views food has changed enormously over the past few hundred years. With the introduction of fad dieting to the idea of creating food for mass consumption. We are long ways away from the farm to table basics. However, with the practice of mindful eating, you can change your relationship with food to one that's about taking care of your body! 3.) How To Practice Mindful Eating In Your Daily LifeSo how can you actually practice mindful eating in your everyday life? Well, there are a few simple tips that you use daily that will set you up to have a more mindful diet. Listen to what Megrette says to find out more. 

On this episode of 20 Minute Fitness we sat down to chat with Jeff Haden! As popular Inc.com columnist Jeff Haden writes his new book 'The Motivation Myth' to debunk the idea that one strike of motivation leads to success. Three Things You Will Learn 1.) Busting The Myth Of Motivation with Jeff HadenMotivation is a little more complex than just feeling motivated and getting things done. In fact, Jeff talks about how motivation is the result of success. Find out how big or small successes can be the source of your motivation in this episode!2.) How To Make Motivation A HabitOne of the surprising ways Jeff has to hack motivation is by making it a habit. By implementing a simple rewards system you can reap the benefits of a consistently motivated environment. 3.) Sustaining Motivation and MomentumWe all know that motivation is an amazing source of momentum that can keep a project or goal moving forward. Find out how to sustain it by listening to Jeff's tips on creating a habitually motivated work flow.

On this episode of 20 Minute Fitness Charlie discusses the heated topic of the best protein source. Is it meat or plants that fuel your body with the necessary micronutrients and amino acids?Three Things You Will Learn1.) Which Protein Is Better For Your Body's General FunctioningIn the past couple of years we have seen an growing trend of reducing meat from our diet. A change that has been kicked off by the claims around red meat increasing the risk of various diseases. Cutting meat means that you need to look for other sources of protein to keep your nutrient needs satisfied. But can you really replace animal-based protein with plant-based protein? Listen to our episode to find out which protein contains more of the amino acids your body needs!2.) Meat Vs Plants For Reaching Your Fitness GoalsMaintaining and building muscle mass is a job you have to take seriously. If your fitness goal is to gain lean mass, you need to provide your body with full support of consuming the right macronutrients. Which type of protein do you think will aid your fitness progress the most? Click 'play' now to find out!3.) Health Benefits Of Various Protein SourcesAnimal-based and plant-based protein are packed with different micronutrients. In this week's episode we'll talk about the micronutrient content of both protein sources. You'll learn about the roles of various micronutrients and also get some on-point tips on the ideal ways of sourcing your protein for maximum health benefits.

On this week's episode of 20 Minute Fitness we had the amazing chance with David Wood a Marine Corp Veteran and founder of Virtus Outdoor Tactical Gear. We talk with David about his history of being in the Marines and how that has shaped his relationship with fitness. Along with how his service in the Marines and heavy interest in extreme sports lead him to create Virtus, his own tactical clothing company. While on the topic of extreme sports, David tells us about some of his most intense stories from the adventures abroad.Three Things You'll Learn1.) How Marine Training Shapes An AthleteAs I'm sure many of you can guess Marine training is no joke. The sheer mental stamina to survive in such extreme conditions is mind-boggling. David shares with us some of the techniques he has used. So you can be a couple of steps closer to being mentally tough like a Marine.2.) What It Takes To Make Quality GearDavid also chats about his company, Virtus. A specialized clothing line made to last and perform even in the most extreme weather and elements. Virtus clothing is crafted with Patented Engineered Fabric called Virtex. Which is a highly durable material that has unparalleled performance. The people over at Virtus were kind enough to treat our listeners to 20% off all nonsale items and bundles with the code 20MINFITNESS.Also, check out episode #032: This Is How You Overcome Your Fears & Become A Great Athlete (interview with Simon Marshall)3.) Stories From The World of Extreme SportsOne of the main sources of inspiration behind Virtus is David's own passion for extreme sports. David has been a long-time adventurer.  He shares some amazing stories like the time he found himself scuba diving in a hurricane. To hear the rest of the story, listen in on this episode!

On this episode of 20 Minute Fitness Charlie takes a look at a number of hormones and their effects on our body’s health and fitness. Hormones play a part in a number of physiological reactions in the body including energy metabolism, tissue growth, and hydration levels, so we can begin to see how important they really are.So sit back, relax and enjoy this deep dive into hormones.Three Things You Will Learn1.) Deciphering The Difference of HormonesWe first discuss the 3 major classifications of hormones, those being steroids, peptides, and amines before moving onto looking at a few hormones in more depth.2.) Cracking The Code Of TestosteroneTestosterone is most frequently associated with men and many “gym bros” will tell you that the more testosterone you have the more muscle you can gain. Although it is true that testosterone is responsible for muscle protein resynthesis and the repair of damaged muscle tissue as seen in the study Effect of testosterone on muscle mass and muscle protein synthesis, it is not the full story.Charles R Drew published a study of the effects of testosterone on healthy young men. They found higher testosterone levels did lead to increased muscle mass but not nearly as much as one might expect. In fact, a statistically significant increase in muscle growth was not actually seen until testosterone levels were 20-30% above the normal range.3.) Hacking Your AdrenalineWe also take a look at adrenaline and how this hormone when secreted into the bloodstream can heighten our abilities by expanding our blood vessels. This then allows more blood to run to the brain increasing alertness. Finally, we discuss cortisol, human growth hormone (HGH) and Oestrogen ad we look at the various effects these hormones have on our health and fitness.More on 20minutes.fitness!

On this episode of 20 Minute Fitness we had the amazing opportunity to chat with ultra trail runner, Jennifer Davis! In 2011, Jennifer covered the 2,185-mile Appalachian Trail in forty-six days, eleven hours, and twenty minutes, maintaining a remarkable average of forty-seven miles per day. By doing this, she claimed the overall (male or female) fastest known time on the “A.T.” and became the first woman to set the mark.She has recently come out with a book accurately titled 'The Pursuit of Endurance'. Where Jennifer reveals the secrets and habits behind endurance as she chronicles her incredible accomplishments in the world of endurance hiking, backpacking, and trail running.Three Things You Will Learn1.) How To Train To Run 45 Miles A Day For 40 DaysWe are 99% positive Jennifer Pharr Davis is superhuman. Running the unrelenting path of the Appalachian Trail in 46 days is nothing short of spectacular. However, she didn't get there without training. Listen in on she prepared for such a grueling trek.The Best Hiking Apps To Use This Weekend2.) How To Beat The Odds and Finish The Appalachian TrailOnly about 1 in 4 hikers actually finish their attempt of the Appalachian Trail. Find out how you can beat the odds and prepare yourself to finish and enjoy your time on the trail!3.) Find Out The Best Advice This Running Pro Has ReceivedHaving trained and done many years of trail running, hiking, and adventuring Jennifer has seen the many sides of trail running. Listen to what the best advice she has received in her career running through the wild.45-Minute Interview With Jennifer Pharr DavisWe are very excited to announce we have partnered with Breaker, the social podcasting app! We will be releasing exclusive content to Breaker, starting off with an extended 45-minute interview with Jennifer! You can find this exclusive episode here or click the Breaker icon below.Three Extra Things You Will Learn In The Extended Interview1.) Where Are The Best National Park Hikes In The USIn this extended interview, Jennifer reveals the best-hidden hiking spots across the United States. Having hiked in every single state, she may just be the best person to ask.2.) World Hiker's Favorite Trails GloballyShe also reveals her favorite trails globally, including a hidden Icelandic hike that can't be missed.3.) Backpacking With Two Babies And HusbandIncluded in this episode is Jennifer recounting the time she, her husband, and two little children embarked on 1,175 miles of North Carolina hiking on the Mountain to Sea Trail. If you would like to hear how infants, a marriage, and a rural hiking trail mix, liste

On this week's episode of 20 Minute Fitness we welcome a new addition to our team, Lilla! Both Lilla and Lesley sit down to talk about the ways that you can keep the weight off while traveling. A common pitfall that many of us run into is losing all of our fitness progress while on holiday so listen on for some helpful weight loss tips for your next vacation.Three Things You Will Learn1.) How To Train Without The GymMaking it to the gym while you are traveling or on vacation sometimes just isn't an option. Either you don't have access to a gym or your schedule just doesn't allow for it. Lilla brings up some of her HIIT favorite apps to bring on the road with her. Why HIIT? It provides the benefits of a high-intensity workout in a short period of time. Plus, HIIT is known to have lasting calorie burning effects long after you finished your training session. A win all around. For Lilla's top HIIT App picks click here.2.) Making Your Fitness Routine Part Of Your VacationHowever, if carving out time for your fitness routine isn't in the cards for this trip or vacation Lesley likes to involve fun fitness activities into the travel plans. Utilizing local trails and hikes is a great way to get moving while still exploring. Also, you can check out her top picks for hiking apps to see where the locals hike and hidden adventures here.3.) How Using Your Phone or Hand Can Keep The Calories DownIt's a huge bummer to come back from traveling and realized that you may have lost some of your progress. However, this is something that easily avoidable! With the use of apps like Noom with real-life integrated support, it's easy to adjust your diet while on vacation. Plus, Lilla also has the great tip of using your hand for measurement to practice mindful eating while on the go. You can find a full description on how to do just that here.Thank You To Our Sponsor!This episode of 20 Minute Fitness is brought to you by Care/Of Vitamins! Care/Of is a monthly subscription vitamin service made from effective, quality ingredients personally tailored to your exact needs. Care/Of's fun online quiz makes it so easy to figure out what vitamins and supplements you need! Your subscription box includes individually wrapped packets for easy grab and go and you'll receive your 30-day supply right to your door.For 25% off your first month of personalized Care/Of vitamins, visit takecareof.com and enter code 20FIT.20 Minute Fitness $1300 Fitness Gear GiveawayThis summer the 20 Minute Fitness Podcast is putting on summer giveaway! With 14 amazing brands on board, we are so excited to share some of our favorite fitness gear with our amazing audience! From fresh gym gear to exciting newly released tech to new kicks, this giveaway is set to power your summer workout. To enter simply review our podcast on iTunes and send a screenshot of that review to [email protected]. Couldn’t be easier! If you need a little how-to feel free to follow these instructions!

In this week's episode of 20 Minute Fitness we had the fantastic chance to sit down with clean meat expert, Paul Shapiro!Paul is a big supporter of the 'Clean Meat' movement and is absolutely chalked full of great information about this new frontier of lab-grown meat.  Shapiro is a four-time TEDx speaker and long-time leader in food sustainability. Shapiro has published hundreds of articles in publications ranging from daily newspapers to academic journals.Three Things That You Will Learn1.) What Is Clean Meat?Clean meat is the name penned for lab-grown meat that is grown from the cell of animals to create actual meat without the slaughter of animals.2.) Can Clean Meat Be Healthier Than Conventional Meat?Lab-grown meat is made in a process without the removal of organs or waste, meaning that clean meat is at a much lower risk of containing harmful food-borne viruses.  Also, meat grown in this way has much less impact on the environment! Find out more from Paul himself in this episode!3.) What's The Response To The Skeptics?Listen to Paul's insightful response to those who say that the production of Clean Meat may be unethical. His response may surprise you!Also check out "Secrets of Notorious “SuperFoods”: Myths and Facts" on our blog!Thank You To Our Sponsor!Big thanks to Green Chef! Green Chef is a USDA certified organic company that includes everything you need to easily cook delicious meals that you can feel good about.  With Green Chef, it’s easy to maintain a specialty diet and enjoy exciting new options. Meals plans include Paleo, Vegan, Vegetarian, Keto, Gluten-Free, Omnivore, and Carnivore. Green Chef thinks dinner should be planned around your life, not the other way around. Let Green Chef do the meal planning, grocery shopping, and most of the prep for you week after week.Get $50 off your first box of Green Chef by going to www.greenchef.us/20fitFull show notes are — as always — available on our website at 20minute.fitness!

On this week's episode of 20 Minute Fitness we have a very exciting guest, Jenn "JZ" Zerling! She is the author of Breaking the Chains of Obesity: 107 Tools and an Age Management expert. She also has a fantastic podcast called Fit Because! We had the pleasure of sitting down with JZ and talking about the difference between getting older and aging well. JZ has a ton of great tips and amazing advice on how everyone can age better.Things You Will Learn1.) What Is The Difference Between Aging Well vs. Getting Older?JZ being an Age Management Expert provided some great insight into how we can take charge of our aging process. Learn about the three factors that are the biggest contributors to aging well vs. feeling like you've gotten older.2.) Why Stressing Less Could Be The Key To Losing WeightOne of those factors that we talked about above is stress. So how big of a role does stress play in our ability to lead long, healthy lives? Listen on to hear JZ's take!3.) How Big Of A Role Do Genetics Play?Although genetics can play a big role in the game of health, you do have the ability to work with your genetics to lead your ultimate healthy lifestyle.Find out how in this episode! Enjoy!Full show notes are — as always — available on our website at 20minute.fitness!Also check out on our blog: How Your Body Changes When You Start Eating Healthy

On this week's episode of 20 Minute Fitness we are diving into the myths, legends, and facts behind "superfoods". We've all heard of them. Whether on the cover of a magazine, the label of supplement, the talk of "medical" shows like Dr. Oz. However, the question remains can foods actually be super?Tune into to listen to a rundown of the most acclaimed superfoods from avocados, to kale, to goji, to fish. Also, find out if any of those heavy hitters live up to the hype. We go through the actual nutritional "bang for your buck" value of each food. Determining whether or not it truly deserves the title of superfood.Three Things That You Will Learn1.) What Categorizes a SuperfoodSince a superfood is not a scientific term we had to make a little make-shift definition. Essentially, determining a superfood to be something that has off the charts nutritional value. Very scientific, we know.2.) The "It" List of Superfoods FameWith an idea of a superfood is in mind, we go down the heavy hitters of the superfood realm. Comparing the proposed benefits(read: snake oil) that have been touted for a couple of years now to the actual dietary value of foods like avocados and coconut water.  Also, we do get into the nitty-gritty of whether it's nutritionally worth it to choke down a kale salad. If you're interested in finding out the answer press play!2.) The Do's and Don'ts of Making a Proper SmoothieA little bonus topic that we thought we would throw in here is the topic of smoothies. More specifically the question of whether emulsifying your food leaves you better off. To find out the deal: are they sugar, carb-bombs or a health miracle in liquid form? Listen to get the scoop.Enjoy!Full show notes are — as always — available on our website at 20minute.fitness!Also on the Shape blog: 10 Micronutrients To Super Charge Your Fitness

At the age of just nineteen, Coss found himself to be a drug kingpin in Manhattan's Lower East Side. At the age of twenty-three, Coss got caught up in the law and was sentenced to seven years in prison. At the time of his sentencing, he weighed 230 pounds and was given the prognosis that he may die before his release date.In a nine by six jail cell Coss began his weight loss journey. In creating a routine of simple bodyweight only movements Coss managed to lose seventy pounds over six months. During his time in prison, he also helped other inmates lose weight as well. By the time he was releasedNow that he's out of prison, Coss Marte is still working out, only not alone. He is the founder of Coss Athletics, an exercise program he markets as "prison style."With his studio ConBody based in the same New York neighborhood he grew up, Coss has taken his training program to new heights. Also, Coss has a new book of the same name where you can learn his no BS fitness method. The only thing you need: sheer will.Things You Will Learn1.) A Regime That Doesn't DiscriminateA big reason why the ConBody method has experienced so much success is that it can be done by anybody. Regardless of current physical ability or economic status, the ConBody Method is as clean cut of an approach as you can get. Hear more about what Coss has to say about his own journey to fitness.2.) Sticking With The EssentialsIn all honesty, fitness has become a bit complicated. With advice ranging from working out at specific times, eating specific things, sleeping a specific amount. It's become a little...much. However, stories like Coss' have proven that sometimes you don't need all the bells and whistles. Sometimes you just need your body and the will to change it. Learn about what keeps Coss motivation up and how he turned it into an empire.3.) Keepin' It SimpleIn terms of keeping it simple, the ConBody method could not be more to the point. Find out how you can transform your body with no equipment and see results.Enjoy!Full show notes are — as always — available on our website at 20minute.fitness!

You don't have a mainframe or a motherboard...so how could your body possibly be hacked? Well, biohacking isn't actually rewiring the circuits in your brain. Biohacking is the process of making changes to your lifestyle in order to ‘hack’ your body’s biology and feel at your personal best.Really it goes along the same lines as the age-old thought of everything we put into our bodies – foods, thoughts, and movement can affect our behavior. Biohacking yourself will boost your energy levels, allows you to feel more productive and become the best possible version of yourself.That's why in this week's episode of 20 Minute Fitness we break down some of the basics of biohacking.Three Things You Will Learn1.) I'm Not A Robot...So How Can I Be Hacked?Biohacking is really just a fancy way of saying being a little extra mindful of your body. What you put into it. How much sleep you get. How you move it. It can all be "biohacked".  In this episode, we break down some of the most popular hacks used by the most popular hackers including Dave Asprey and Ben Greenfield.2.) Sleep Like a Baby (Or A BioHacker)Sleep. It's a fine balance between binging a series into the late hours of the night to oversleeping and feeling groggy all morning. So how do we get our sleep back in sync? Well according to some dedicated hackers and science you can get your circadian rhythm back to the norm with light! Or rather the manipulation of light. Intrigued? Listen on to find out more!3.) It's All About The FatCarbs are out and fat is in. However, it turns out that this nutrition flip may not be just a trend. In fact with some heavy hitting science behind it, fat focused diets (like the Keto diet) may just be here to stay. This is considered a hack because the increase in healthy fat and the decrease in carb intake causes your body to run off a secondary form of energy. A back generator if you will. This secondary source of energy is quite the fat burner. Find out how to torch that body fat with some healthy fat in this episode!Enjoy!

On this week’s episode of 20 Minute Fitness we have a very exciting guest, Simon Marshall!Simon is an expert in exercise and health with a focus on changing people’s behavior. He really is an expert because he has published over 80 scientific articles and book chapters about the science of health behavior change.But in case scientific articles in your spare time isn’t your number one hobby Simon and his wife, wrote a book called The Brave Athlete: Calm The F**k Down and Rise To The Occasion. Essentially, it’s a guide on dissecting the feels of nerves, anxiousness, stress, whatever you want to call it and learning how to manage those feelings in a way that will help you well calm the eff down and rise to the occasion.Find Out More About The Brave Athlete HereTHREE THINGS YOU WILL LEARN1.) HOW TO CONQUER NERVESWe all are familiar with the jitteriness of last-minute nerves rumbling in our stomach.  Nervousness can exist on and off the track, court, or gym. However, the way that we deal with them is largely the same. In this episode, Simon talks about strategies to cope with those nerves whether they are before a big race or a big presentation.2.) GET YOUR ANXIETY TO WORK FOR YOUThere’s a saying that nervousness and excitement are the same emotion, it just depends on how we interpret it. Listen to Simon’s take on getting your anxiety to work in your favor! Listen on to3.) HANDLING PRESSURE LIKE A PROEverybody experiences anxiety and nerves, even the pros! Although it may seem like they have nerves of steel, they are really just like us. So how do they do it? Find out in this week’s episode!Enjoy!As always full show notes are available on our website 20minute.fitness.

In this episode of 20-minute fitness, we discuss how to set effective fitness goals. We explore the SMART goal setting approach. This encompasses making sure your goals are Specific, Measurable, Attainable, Relevant and Timely. Also, we explore these factors in great depth and you will learn what is really meant by each letter of the acronym.Three Things You Will Learn1.) Being SMART Ain't That HardYou know the saying having a specific, measurable, attainable, relevant and timely is just smart. So how can use the SMART goal setting method specifically for you? In this episode, Charlie talks about how you can tailor this method to suit your next fitness goal.2.) Attainability, Attainability, AttainabilityLike location is to realty, attainability is to goals. It's a make or break factor. A factor I am sure you know is one of the hardest components of fitness. Hear what Nike Trainer Jason Leobig has to say about keeping your accountability.3.) The Strategy of Effective GoalsIt is not only important to know how to set effective goals but it is equally as important to have strategies in place to help you stay motivated and stick to those goals. We mention a number of different factors that can help you stay on track and work towards your target.Enjoy!As always full show notes are available on our website 20minute.fitness.

In the episode of 20 Minute Fitness we have a very exciting guest, Brad Kearns! Brad is a former professional triathlete and performed on the international triathlon circuit. We got to sit down with Brad and talk about his take on the Keto diet and how he his relationship with fitness has evolved being a former triathlete.Recently, Brad has also worked with his buddy Mark Sisson to create the Primal Blueprint books and evolutionary-based diet, exercise and lifestyle movement. He and Sisson co-authored a book called Primal Endurance in January 2016. To keep the theme they also have a fantastic podcast called the Primal Blueprint Podcast, that you guys should definitely give a listen.3 Things You Will Learn1.) Staying Active As You Get OlderBrad being a former professional athlete has a long history of leading a highly athletic. Now, even with his professional boots hung-up, he still likes to lead a very active life. So how does he do it? Find out how Brad has still kept up with being active as he has gotten older in this episode!2.) Adapting The Keto Diet For YouAlthough the Keto diet may seem like it has a strict set of rules to follow, we talk with Brad about finding the right guidelines for each person. Because there actually is some leeway when it comes to the Keto diet. Emphasis on the some. However, even a little tweak can make the whole process of being on a fully Keto diet much easier.3.)  A Seasoned Pro's Take On The Keto DietIf anyone was to give tips on the Keto diet it would be Brad. Having been fully Keto for the past two years and also helping head a company based on primal nutrition and health. Brad was a great source of knowledge when it came how the Keto diet can benefit your health, along with his own personal experience.Enjoy!As always full show notes are available on our website 20minute.fitness.

In this episode of 20-Minute Fitness, we expand on the subject of recovery. We first delve deep into the science of what is actually happening to our muscles during and after working out. Then move onto myth busting some popular recovery techniques.Does science actually prove that cherries can boost your recovery? Also, we learn about the little habits that could be tripping us up. Find out all that on more in this episode!Things You Will Learn1.) Nailing The Basics of RecoveryThe best way to figure out how to speed up recovery is to understand how your body recovers in the first place. In this episode, we break down the science of recovery. Detailing what it means to put your body under physical stress. Along with how your body cope's with it.2.) What is Actually ProvenEveryone's got their own way of recovering whether it's foam rolling, getting protein before or after your workout, or a specific cool-down. However, what are proven methods of recovery and what aren't? We look at the studies backing or disproving the claims that cherry juice, ice baths, and compression wear have an effect on recovery.3.) Is Something Holding You Back?It's sad but true. Some of our daily habits could be slowing down the recovery process. However, how much are little habits like a drink with dinner really holding us back? Listen on to find out!

If you are looking to run or cycle longer and accomplish ever greater athletic achievements, then this episode is for you!On this week's episode of 20 Minute Fitness we have a very exciting guest, Alex Hutchinson! Alex is a National award-winning journalist and you may know him as a writer for the popular runner's world column “Sweat Science”. Having competed as a middle- and long-distance runner for the Canadian national team for more than 10 years he knows a thing or two about running and how to build up stamina and endurance.His latest book is an exploration of the science (and mysteries) of endurance. It’s called ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance. It's a fantastic read and has a straightforward approach when it comes to looking at the studies and research regarding the elements of endurance, along with building endurance.Things You Will Learn1.) How To Reframe How You Think About PainThe way we interpret signals of pain largely contributes to the way our body responds to pain. Pain tolerance is not about being numb to the pain. However, knowing how to reframe it and how to distract yourself from it. Learn about Alex's top tips on reframing the way your brain thinks about pain.2.) Beginners Guide To Building EnduranceThe tried and true method of getting better at anything is practice, practice, practice. Same is true for building endurance. Getting out there is the best way to learn. Alex also talks about is better to push through the pain or when it's best to take a break.3.) What Endurance Means For A Seasoned Runner Endurance is tough. It makes or brakes an athlete. See what a ten-year national team runner has to say about his relationship with endurance. Along, with what tools he keeps in his back pocket help get through even the worst training sessions.

On this week's episode of 20 Minute Fitness we are jumping on the trend of cryotherapy and sensory deprivation tanks. Exploring what they are, where they came from and if they actually work. Cryotherapy is essentially stepping into a booth that is cooled with gasified nitrogen. The benefits suggesting this hyper-cooling therapy activates your body's cold shock response. Unlock a trove of benefits from increased metabolism to lowered inflammation. While the sensory deprivation tank (AKA float tank) is a pod that you float in a skin temperature solution of 1,000 lbs of Epsom salt and water. All in order to achieve the sensation of weightlessness. Just because we love our listeners so much I even tried them for myself! Hear all about my experience at the lovely Reboot Float Spa who offers both cryotherapy and float tanks, here in San Francisco. While I was at Reboot Float Spa, I also explored some other alternative therapy treatments too! Including a session in Reboot's infrared sauna.Three Things You Will Learn1.) What's The Science Behind These Alternative Therapies2.) What Being Cooled To -147 degrees Fahrenheit Actually Feels LikeWhen walking into the “cryo” experience it was a little intimidating. I mean it's a booth that fills with freezing mist, that's a little scary. However, it's not that bad. In fact, when stepping into the booth it was almost refreshing. I tried a beginner session of three minutes cooling down to -147 degrees. After about 2 minutes it became noticeable chilly, but nothing unbearable. What I can equate it to is standing outside waiting to get into a bar in January. So if you have ever had a horrible cold New Years then congrats, you can handle cryotherapy.3.) If There Is Any Noticeable Benefit To All Of This?When walking into the session I was feeling a little groggy coming down from a pretty gnarly cold. However, after the cryotherapy, my sinuses felt distinctly less congested. After that, I moved on to the infrared sauna. In 30 minutes of sitting in the sauna, I forgot I felt sick that morning. Then leaving after completing the float tank, I felt my throat feel clear and my energy was up. So, placebo or not I did feel way better after leaving.Enjoy!As always full show notes are available on our website 20minute.fitness.

On this week's episode of 20 Minute Fitness we sit down with amateur cyclist and avid vegan Shawn Remy! Shawn is an amateur category two cyclist based here in California or more specifically Sacramento. After being fully vegan for the past two years and pairing that with being a highly active lifestyle, Shawn was chalked full of info.THREE THINGS YOU WILL LEARN1⃣ THE RELATIONSHIP BETWEEN VEGAN FITNESS NUTRITION AND PROTEINOne of the main reserves that many people have in regards to starting a vegan fitness nutrition plan is getting in the protein. Shawn sheds some light on the topic by explaining that a simple and consistent diet of veggies provides more than enough protein to sustain the body. Even a highly active once. “There’s no term for protein deficiency, it’s called starvation. If you are not getting enough protein…then you are not getting enough food. If you are eating whole foods until you feel satisfied, then you will be getting enough protein for you and a friend.” In fact, he suggests that instead of putting an emphasis on protein and “rather focus on fiber, the world would be a much healthier place.”2⃣ TIPS ON HOW TO TRAVEL WITH A FULLY VEGAN DIETTraveling while trying to maintain a specific diet can be tricky, even when you don’t have food restrictions. However, one of the ways that Shawn maintains a clean and vegan diet is to research and know of restaurants that offer vegan options beforehand. With the increase in awareness and availability of vegan options in the past few years definitely makes the diet more accessible. 3⃣ EXAMPLE OF PRE-WORKOUT FUELING FOR HIGH PERFORMANCEIn this episode, Shawn also touched on some misconceptions that people may have in relation to building blocks of athletic nutrition. Such as the popularly dreaded carb. However, Shawn explains that regardless of whether he is training or having a rest day he is consuming close 800 to 1,100 grams of carbohydrates per day. In order to maintain an efficient metabolism and sustain enough energy to push through hard training sessions. Enjoy!As always full show notes are available on our website 20minute.fitness.

Monitoring / Tracking your progress can encompass many different aspects of health and fitness. From tracking your training, whether that be in the gym or cardio workouts outside, to tracking your diet, to establishing whether you are progressing closer towards your body goal or target weight or further away from your endpoint.In this episode of 20 Minute Fitness we discuss tracking your progress, more specifically how to track your workouts in the gym.In this episode you'll learn:Why tracking your workouts is importantThe best apps and tools to track your sessionsThe best wearables to log workoutsEnjoy!As always full show notes are available on our website 20minute.fitness.

About 40% of the American population can be classified as obese. According to recent research one of the best tools to combat chronic weight gain, is gastric weight loss surgery. However, the stigma surrounding weight loss surgery may be preventing people from receiving the treatment.Things You Will Learn in This Episode1.) Doctors Don't View As A Character Fault ObesityMany doctors actually view obesity much like they do a disease. In that, those who suffer from obesity don't have much say about it. Meanwhile, the general public views obesity as a fault in the person's willpower or character.2.) Weight Loss Has Proven To Be More Effective Long TermComparatively, large weight loss reached through crash dieting is less effective in the long term than gastric surgery.3.) Trendy Weight Loss May Work (With Side Effects)You may have heard of cool sculpting. The trendy "fat reduction treatment" has proven to get results. Only at the price of some serious side effects like bruising. So the question is, is it worth it?Enjoy!As always full show notes are available on our website 20minute.fitness.

In this episode of 20 Minute Fitness we explain how to set, monitor and stick to your macros. Setting your macros is a fundamental aspect of a successful diet plan. Purely tracking caloric intake and not paying attention to macronutrient breakdown does not give the full story. It neglects any real consideration to the nutritional value of different food groups.Calories are not created equal. The different macronutrients (protein, carbohydrates, and fat) not only have differing numbers of calories per gram. They also have very different levels of sustenance. For example, 400 calories of cake or beer do not give the same nutritional value as chicken and vegetables.More about macros and how to best calculate them all in this week's 20 Minute Fitness!Enjoy!As always full show notes are available on our website 20minute.fitness.

In this episode of 20 Minute Fitness, we further explore why getting adequate sleep tracking is so important for our bodies. We also discuss how we can effectively track and measure our sleep patterns. In doing this, we can identify any changes we need to make to our pre-bed routine in order to facilitate better sleep.As always full show notes are available on our website 20minute.fitness.Enjoy!

On this week's episode of 20 Minute Fitness we delve into the best ways to recover from your workouts. Recovery is a crucial part of leading a healthy lifestyle. While also being one that is often overlooked.Enjoy!As always full show notes are available on our website 20minute.fitness.

This week we are talking about cleansing and detoxing yourself. We are diving into what toxins your body can actually accumulate; what your body already does to cleanse itself; and whether popular methods such as "juicing" or the "master cleanse" actually aid the process.Enjoy!As always full show notes are available on our website 20minute.fitness.

On this week's episode of 20 Minute Fitness, we get to the facts about cardio. We delve into figuring out which cardio routine is best for you. Whether you are looking to lose fat quickly, gain muscle, or you are starting out on your cardio routine.Enjoy!As always full show notes are available on our website 20minute.fitness.

On this week's podcast, we talk about the best strategies for setting your fitness goals. We all have goals. However, we often become distracted or discouraged before we reach them. So, let's explore methods on creating an effective goal. We talk about the tried and true SMART goal method. Including, breaking down the process of actually making one.Enjoy!As always full show notes are available on our website 20minute.fitness.

On this week’s episode of 20 Minute Fitness we talk about how you can build your mental toughness. Keeping a calm and focused mind can be a major key to success. Especially when it comes to performing well as an athlete. Included in this episode, we explore how Olympians and professional athletes keep a level head with they compete.Enjoy!As always full show notes are available on our website 20minute.fitness.

On this week's episode of 20 Minute Fitness, Martin Kessler is the host of the show! Learn about how supplements can be the missing link in your fitness regime. He talks about the difference in protein powders. Including the benefits of using a BCAA in your diet.As always, show notes will be made available later on 20minute.fitness.

Have you noticed new supplements like Ketone Salts, Ketone Esters, or MCTs pop-up on your grocery store shelves? Have you wondered what they are or whether they can support those following a ketogenic diet?In this episode, our host Lesley delves into the science behind this latest fitness craze.Show notes as always will be made available later on 20minute.fitness.

Inspiring social media fitness influencer Gokuflex (aka Matt Kido) joins us this week to talk about his fitness journey. Since Matt has always enjoyed lifting he turned it into a career! The interview includes how the YouTube fitness community inspired him to start and what motivates him today. Another topic we touch on is Matt’s experience with ShapeScale!Enjoy!As always, show notes will be made available later on 20minute.fitness.

Recently, it has been discovered that our gut bacteria can influence our body shape and how effectively we lose body fat as well as how difficult it is to reduce stored body fat. Researchers have discovered that leaner individuals tend to have a “diverse rainforest” of species living inside them, and this community of life is known as your microbiota.In this episode, we discuss several bacteria that have been associated with weight loss and we also delve into the lifestyle and dietary changes that individuals can make to ensure that their bodies become a habitable environment for the beneficial bacteria.Enjoy!As always, show notes will be made available later on 20minute.fitness.

We've just come back from Las Vegas from exhibiting ourselves with ShapeScale at CES - the largest annual consumer electronics show in the world. Charlie took some time off our booth to visit a few other health and fitness technology companies.Charlie discovered some great tech such as an adjustable supplement shaker, a device that stimulates your metabolism to increase your daily fat burn, a crazy VR flying machine and even connected fitness garments that track just about everything! Please note, our recording environment wasn't ideal and some of the interviews may have a lot of background noise due to the noise level on the show floor.We are very sorry for that! Anyways, noise issues aside, listen to this 20 Minute Fitness episode to see where fitness technology is going in 2018.As always, show notes will be made available later on 20minute.fitness

Calories aren't created equal. While a lot of us are well informed about macronutrients few have of us understand the difference between eating 30g of fat from an avocado compared to a pizza. Indeed the nutritional value of an avocado comes from its micronutrients such as its vitamins and minerals.In this episode, we explore the ten most important micronutrients that are scientifically proven to be essential for a number of different bodily functions.Learn more in this 20 Minute Fitness episode of how you can utilize micronutrients to supercharge your fitness.As always, show notes will be made available later on 20minute.fitness.

In this episode Charlie, as well as guest interviewer and local fitness enthusiast, Bert Picot interview Matthew Voska. Matt is a San Francisco based entrepreneur and COO of Bannerman who managed to lose 40 pounds within just two months — all thanks to a combination of the tough lough, Soylent, and fitness tracking. Sounds too good to be true?Hear all about Matt's secrets to success in this week's episode of 20 Minute Fitness.*Due to technical difficulties Episode 10 will only air next week.As always, show notes will be made available later on 20minute.fitness.

Mindful eating is not some sort of crash diet nor is it about giving up the foods you love and crave. Far from it — it's all about experiencing your meals more intensely — and savor the pleasure of eating. A useful side effect is that you end up giving your body more time to communicate and tell you when to stop.Learn in this 20 Minute Fitness episode how to master the art of mindful eating and utilize it to stay in shape — even during the holidays!As always, show notes will be made available later on 20minute.fitness.

Intermittent fasting (IF) is the diet that everyone wants to know about. There have been countless success stories that showcase how effective it can be, whether it's for weight/fat loss, muscle growth increased energy levels or even rejuvenation.IF can help accelerate levels of the Human Growth Hormone and even cellular repair.In this episode, we look into the science, benefits and success stories of intermittent fasting.As always, show notes will be made available later on 20minute.fitness.

Still looking for a present to buy for a colleague, friend or loved one that is really into fitness and perhaps also some of the latest technology? Don't sweat it because we got you covered with our Holiday Gift Guide!In this episode, we cover some greats gifts for both him and here anywhere from under $50 all the way to above $300.Think we missed something? Let us know on our blog.As always, show notes will be made available later on 20minute.fitness.

Bulking? Cutting? Toning? Learn more about defining the right goals towards your desired body shape!As always, show notes will be made available later on 20minute.fitness.

Comparing advanced methods to measure body fat & lean mass!As always, show notes will be made available later on 20minute.fitness.

What methods are effective to measure body fat?As always, show notes will be made available later on 20minute.fitness.

This episode of 20-Minute Fitness marks the beginning of a 3-part series on body composition.Understanding what our bodies are made off allows us to explore how to track any changes to our body as a result of exercise and balanced diet. Tracking progress is essential to make sure we are on the right path to achieving our goals.Become a body-geek by following the series. Your journey starts here!As always, show notes will be made available later on 20minute.fitness.

This week’s 20 – Minute Fitness Podcast explores how we can optimize our sleep patterns to burn more calories. We discover that treating snacks more like meals could be the key to your fat-loss plateau and we feature Rise the nutrition app that cuts out the monotony of counting calories by pairing you with a coach.Can I burn more calories from sleeping by changing up my routine? Yes, yes you can……What are you waiting for? Give it a listen.As always, show notes will be made available later on 20minute.fitness.

In this episode of 20-Minute Fitness, we explore some effective fat-fighting techniques such as supplementing your diet with Vitamin D3. We find out more about Transcranial Magnetic Stimulation, a new treatment for depression and we discuss our Fit-Tech Feature, Peloton.Ever wondered why you gain weight when lounging on a sofa? Interestingly enough, it is not just due to inactivity and it actually involves your cells. So what about Transcranial Magnetic Stimulation or TMS, a sustainable solution to depression? Patients are connected to a series of wires and magnetic pulses are beamed inside them to change the way depression symptoms are perceived.All this and more, in the 20-Minute Fitness Podcast.As always, show notes will be made available later on 20minute.fitness.