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Train Your Body (438)
The show for fitness buffs or beginners. Expert guest from the American College of Sports Medicine (ACSM) discuss all areas of fitness, nutrition, athletics and sports medicine.
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Integrative physician, Michael A. Smith, MD is committed to providing listeners with the most current health information available.
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Registered Holistic Nutritionist, Andrea Donsky and health expert Lisa Davis discuss their passion for living a natural, healthy lifestyle.
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EatRight Radio, with experts from the Academy of Nutrition and Dietetics, discusses food and nutrition topics, healthy weight, allergies and health conditions, healthy aging, food safety and so much more. Give us 10-minutes and we'll give you the important information and expert advice from registered dietitian nutritionists to help you eat right, feel better, and live a healthier life. Hosted by Melanie Cole, MS.
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Sharecare Radio, hosted by Sharecare’s own Dr. Darria Long Gillespie, SVP of Clinical Strategy at Sharecare, will appear live every Tuesday from 12 to 1 p.m. EST on RadioMD. Dr. Darria will break down the top health news of the week, pull in experts from around the country on a wide array of health topics and answer listeners’ live questions on all things health.
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Be a Doer (17)
Be A Doer features master coach and TV personality John Abdo as he shares health and fitness tips aimed at getting you in shape – and keeping you there!
View items...The Power of Probiotics (3)
Probiotics is a major global industry. But like any industry, it had to have a beginning. Natasha Trenev is the daughter of an Eastern European family where the manufacturing of yogurt was a generational business. When Natasha emigrated to the US in the 1960’s, she brought with her 750 years of family experience with probiotics – and introduced the science (and the term itself) to her new country. Today, Natasha’s California-based Natren, Inc. is the recognized pioneer in probiotics and company founder Natasha Trenev has earned recognition as the Mother of Probiotics. Her more than 50 years of work in natural health is at the core of the unparalleled success of her company – and you will benefit from her depth of expertise in each and every episode of THE POWER OF PROBIOTICS.
Probiotics are live microrganisms that are commonly referred to as ‘friendly,’ ‘good’ or ‘healthy’ bacteria that function to help maintain the natural balance of organisms in the intestine. Throughout Natasha’s extensive work in the field of probiotics, she has always been amazed by how nature provides the very ‘good’ bacteria that can help overpower ‘bad’ bacteria to keep our digestive tracts functioning at peak performance. Properly cultivating friendly bacteria and ensuring their potency is at the core of the Natren Process. Natren is cited – by retailers, by the medical community and by consumers – as the best probiotic supplement available. Only Natren carefully chooses its probiotic cultures, formulates and manufactures its industry standard probiotics in its own plant and utilizes a specially-formulated oil matrix to protect probiotics bacteria to survive until they reach their destination in the upper small intestine. This is why only Natren is the most trusted probiotic supplement on the market. Truly, where other probiotic supplements promise – Natren Delivers.
To learn more about how probiotics can benefit your health, we are proud to introduce you to THE POWER OF PROBIOTICS with The Mother of Probiotics, Natasha Trenev.
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Noted Los Angeles-based neuroscientist and media personality Dr. Kristen Willeumier launches Your Brain Health with Dr. Kristen Willeumier, a podcast series that explores the latest news and information in the burgeoning science of brain health.
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Like our bodies, our brains have very specific food requirements.
Additional Info
- Segment Number 1
- Audio File talk_healthy/tt182.mp3
- Featured Speaker Lisa Mosconi, PhD, INHC
- Book Title Brain Food: The Surprising Science of Eating for Cognitive Power
- Guest Website Lisa Mosconi, PhD, INHC
- Guest Facebook Account https://www.facebook.com/lisa.mosconi.1
- Guest Twitter Account @dr_mosconi
-
Guest Bio
Dr. Lisa Mosconi, PhD, INHC is the Associate Director of the Alzheimer’s Prevention Clinic at Weill Cornell Medical College (WCMC)/NewYork-Presbyterian Hospital, where she was recruited as an Associate Professor of Neuroscience in Neurology.
She also is an adjunct faculty member at the Department of Psychiatry at NYU School of Medicine, at the Department of Nutrition at NYU Steinhardt School of Nutrition and Public Health, and at the Departments of Neurology and Nuclear Medicine at the University of Florence (Italy).
Formerly, Dr. Mosconi founded and was the director of the Nutrition & Brain Fitness Lab at New York University School of Medicine (NYU), and an Assistant Professor of the NYU Department of Psychiatry, where she served as the director of the Family History of Alzheimer’s disease research program. - Length (mins) 21:25
- Waiver Received Yes
- Host Lisa Davis, MPH
Could myofascial release treatment (MFR) be the answer to your chronic pain?
Additional Info
- Segment Number 1
- Audio File talk_healthy/tt181.mp3
- Featured Speaker Sepi Aeen
- Guest Website From the Heart Physical Therapy
- Guest Facebook Account https://www.facebook.com/fromtheheartpt/
- Guest Twitter Account @FromTheHeartPT
-
Guest Bio
Sepi Aeen is a graduate of California State University Northridge (CSUN). She holds two Bachelor degrees in Health Education and Physical Therapy and a Master's degree in Physical Therapy. She is a member of the American Physical Therapy Association and is licensed in the State of California since 1997.
Sepi has worked in the field of Physical therapy since 1989. She has practiced in several outpatient, orthopedic and hospital settings. She opened her own private outpatient practice in September 1999 in order to provide her patients with the high quality, individualized treatment that they deserve. It didn't take long for Sepi to realize there was limited improvement with her patients using conventional physical therapy. She attended many continuing education courses and seminars in order to improve her ability to help her patients. It wasn't until she discovered John Barnes' Myofascial Release (MFR) Approach® in 2001 that she found her passion and purpose in life. Since then she has completed over 1,000 hours of MFR seminars nationwide, and as an instructor has assisted in advanced seminars with John F. Barnes and his team. Sepi continues to attend MFR seminars as well as educate her patients and therapists on the benefits of MFR. Physicians affiliated with Cedars Sinai, USC and Providence Tarzana Hospitals have asked Sepi to speak on the benefits of Myofascial Release.
Over the next eight years, she envisioned a peaceful and serene healing center for her patients. After a long search, she found her desired location. The residential space is a shining gem in the midst of a stressful, fast-paced and busy city in Los Angeles.
In March of 2011, twelve years after opening her first practice, Sepi realized her long term dream of opening an MFR healing center. Sepi became the founder and president of From the Heart Physical Therapy, Inc., the only Myofascial Release Treatment Center in Los Angeles County.
From The Heart Physical Therapy is an authentic and positively energized place of healing where everyone is treated with love and respect. Sepi and her team are dedicated to helping each patient return to a balanced and healthy life they deserve. - Length (mins) 28:56
- Waiver Received Yes
- Host Lisa Davis, MPH
Working out in the winter months can be daunting. Even if you don't typically head outside for your fitness, the shortened daylight and cold temperatures may turn you into a hermit.
Additional Info
- Segment Number 1
- Audio File talk_fitness/tft021.mp3
- Featured Speaker Sarah Walls
- Guest Website SAPT Strength & Performance Training, Inc.
- Guest Facebook Account https://www.facebook.com/SAPTstrength
- Guest Twitter Account @SAPTstrength
-
Guest Bio
Sarah Walls has over 15 years experience in coaching and personal training.
Owner of SAPT Strength & Performance Training, Inc., founded in 2007, she offers coaching to develop athletes, adult programs, team training, and has an online coaching program.
She is also the strength and conditioning coach for the WNBA’s Washington Mystics, and has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer. -
Transcription
6 Winter Workout Tips with Sarah Walls
This episode of Talk Fitness is in partnership with The Vitamin Shoppe, where knowledgeable health enthusiasts are standing by to help you thrive every day.
Lisa Davis (Host): So glad you’re listening to Talk Fitness Today. We always need some motivation, but when it is cold outside and let me tell you, lately it is so incredibly cold outside that we need some winter workout tips to help keep us motivated and here to share some great tips with us, is Sarah Walls. She has over 15 years of experience in coaching and personal training and she is the owner of SAPT Strength and Performance Training Inc. Founded in 2007. Heh Sarah, welcome to the show.
Sarah Walls (Guest): Hi, thank you. Good to be here.
Lisa: You know it is so nice to have you on. I moved from the west coast to the east coast. It is 18 years in a few months and when I first moved here, I thought I’m never going to workout outside. I’m going to be homebound all winter and my husband said look, you’re going to go nuts. Just get some long johns, get some good clothes and get your butt out the door. And let me tell you, it changed everything. And this winter, is extremely brutal. I mean we are having record lows, but for like the normal it’s 20 degrees, let’s go work out. When it’s below zero, let’s maybe not. But so right, it has been curbed a bit, but I think it’s so important that we don’t let the winter keep us indoors. So, Sarah, before I bring you in, tell us – to talk about this topic, tell us a little bit about yourself and when you first got interested in strength training and healthy living and all that good stuff.
Sarah: Yeah, I mean I got interested gosh probably when I was like 14 or 15 years old. My step father had just kind of your regular commercial gym that he owned and I kind of worked there during summers and stuff and once I got into college, I went through a period of time where all of the sudden, like a lot of college students do where I sort of like woke up one morning and I was like okay, I don’t like how I feel, I don’t like how I look. I need to do something about this and, so I did and just kind of felt my way through it when I was in college and ended up just loving it so much, being so passionate about it and just having so much fun with exercise myself that I turned it into a career and kind of went back and got the education and the experience and moved forward with it. So, that’s sort of my story.
Lisa: Well, that’s great. Well let’s jump into these six winter workout tips to keep you motivated. The first one is to enlist a workout partner.
Sarah: Yeah. The workout partner is my number one. I put that there for a reason. Because I think it’s just, it’s such a difference maker when you have someone that is expecting to see you. And not only from the idea that you’re less likely to sort of just not show up when your friend or your spouse or whoever it is, is waiting for you at the gym or outside, wherever it might be. That’s a huge thing in and of itself, but you are also likely to kind of push a little bit harder. You can start to share ideas back and forth about what do we want to try, what have you seen, that type of a thing. And so, I think it’s just absolutely huge to have that kind of support and have somebody that’s just there for you. I mean even for myself, and the coaches that I work with; we all like to have training partners, because it’s just it’s again, just somebody that is pushing you forward. We are always trying to see improvements in ourselves, I think now matter what level we are at and the workout partner can pretty easily help get that done.
Lisa: Yeah, I think so too. It makes a big difference. And like you said, when you know somebody is waiting for you, it’s a huge incentive to get your butt there.
Sarah: Oh yeah, I mean and like you said, it’s so cold, at least on the east coast and where I’m sitting right now, that I think even a workout partner is going to help you get out and get to the gym on a day like today.
Lisa: Yeah, I think so too. Alright, number two is stay focused on healthy eating. Because I mean we just had the holidays and I think with this extra, extra cold, I don’t eat a lot of junk and I didn’t, but I did eat more I noticed, because I was – I didn’t leave the house for like seven days. I mean my daughter had a cold, so I had to be home and then I didn’t really want to go out and workout outside like I usually do this time of year and, so I would just find myself snacking more and eating more and I just wanted to like curl up in a little cocoon and eat and go to sleep.
Sarah: Yeah, it’s so easy to do – for all the reasons you just listed. We just got through the holidays, it’s freezing, we are likely to just be inside more, and boredom is a big trigger for going and snacking. The holidays and whatever it is that has been given to you or that you have made or whatever it is, you are surrounded by that is probably really delicious. You are going to want to eat that as well. And it’s great to indulge and to try little things here and there but I think sometimes with this idea of focus on healthy eating, it doesn’t have to be all or none. So, like maybe the last week for a lot of people hasn’t been ideal, but let’s course correct right now or next week or whenever we have the opportunity. So, I think again, it doesn’t have to be that all or none and when you are focusing on the healthy eating, dive into vegetables, colorful fruits, colorful vegetables, things that you are making at home. That old idea of shop around the parameter of the grocery store is super helpful if you are trying to make that more of a focus for yourself. And that is where you can kind of pick up those healthy foods.
Lisa: Yeah, I agree. Alright number three is try something new and I love this. You talk about trying out a new class. You know I just started doing yoga again after not doing it for about 14 years and it’s been great. I mean I don’t – my body isn’t always enjoying it. I’m not the biggest fan of yoga, but I do it because I know I – I mean I feel better after but during I am like oh my gosh. But it is so nice when you can try something new. What other tips do you have around this?
Sarah: Yeah, really anything that sort of you know, peaks your interest. I think give it a shot. A big thing for me right now is exploring different types of body weight exercises and really, really expanding because that’s an area for me that I think I could learn a lot more in because I’m very accustomed to using resistance training, bands, just some kind of a tool but a lot of people have the need, be it my athletes if we are on the court or something and we don’t have access to equipment, then I want to be able to provide them a good workout so those are things that I have been exploring that’s useful for me. But the idea of trying out a new class, there are all kinds of really cool options and people are constantly coming up with new ideas. I think now there is some- a provider that focuses on heart rate based training as you go through their circuits and treadmill type of cardiovascular training which I think is a fantastic option as well. And it doesn’t have to be sort of now you are sort of committing all of your exercise efforts just to this one thing but it’s just something to add in a little spice to what you may already be doing or just to freshen things up if you haven’t been exercising as much as you would like to.
Lisa: Yeah, I think it always good to try new things. And I like the body weight exercises too. I notice that in yoga a lot I mean you are really when you are going down to that chaturanga when you are in a high plank and then you have to like lower yourself down. I’ve almost got it. And my arms are so sore after that.
Sarah: Yeah, it’s unbelievable what you can do with your own body weight, just by exhibiting control; control over your core, control over sort of your tempo which would be the speed at which you are doing things. It’s really powerful and really unbelievable.
Lisa: It is. Alright now number four. Define and track small goals. And I like that you said small goals. Because that is always the way to go when you are starting out. Talk to us about this.
Sarah: Yeah, this is another really, really big one that I think is extremely powerful. And you can look to the success of defining goals really in any area of your life. Business of course is huge, just it’s like write that goal down and you are all of the sudden way more likely to accomplish it or get closer to accomplishing it. And when you start to then really break it down into these little bits and pieces, that are manageable to accomplish either on a daily basis, a weekly basis, a monthly basis, now you have really got some tangible momentum moving forward. So, I think it’s really, really powerful and it can be as small as well when I mentioned at the beginning starting to kind of get more fit when I was in college, it literally started with me just saying okay, I just need to get to the gym three days this week. And that was it. That was the small goal and I would accomplish that week after week and once I had sort of proven to myself heh I can handle these little ones, then I started giving myself more significant goals and kind of building on that. So, I think people can’t really – you can’t overestimate the value of defining these goals and there are all kinds of apps that help sort of automate that, so it doesn’t necessarily need to be that official either. You can write it down on a piece of paper, put it on your fridge, put it on your bathroom mirror. Just anything to keep that reminder in front of you about what that little goal is.
Lisa: You know it can make it really fun. I tease my husband because he’s obsessed. I mean he has got the tracker that tracks every activity, everything, every step, every whatever and he just – it makes him happy and he is super athletic and moving around. I’m thinking you don’t need that. You are already know that you are like a super star but he still – I need it. That would really help me out. But it does. It’s nice when you see wow, I burned this many calories, this many steps, I did this, I think it helps that motivation.
Sarah: Yeah absolutely. And I’m a huge fan of the tech products and the watches and all of that stuff because I think it – people have found a way to just hit those little triggers for us that kind of prompt us. Something as simple as when my watch tells me I have been sitting down for 15 minutes and I need to stand up. Okay great. It prompts me to stand up. And those little things, they do add up over time.
Lisa: Is there one in particular that you recommend or that you really enjoy?
Sarah: I’m a big fan of the My Fitness Pal line of apps. I think those are the easiest to use that I have come across.
Lisa: Oh great, I’m going to try that out. Alright, moving along, the time goes by so fast. Number five, have a fallback plan.
Sarah: Yeah, have a fallback plan so, for those days when it is just not going to happen like you said, a kid gets sick, right and you can’t go out. Do you have a backup plan for that if you had a workout scheduled for example? So, it might be something just as simple as pulling a video up on YouTube perhaps if you are scheduled to go to yoga class, well fallback plan is I’m going to be at home and I’m going to pull up a yoga class video online and do that for five minutes, ten minutes. Something like that. So, fallback plans like that can be pretty effective and again, just keep you moving forward and feeling less likely you have had a big setback.
Lisa: Yeah, you know it’s nice and there are so many great ones. I found just by going to YouTube, I just did beginner yoga flow or intermediate hatha or whatever the class you like or whether it is yoga or something else. It’s all there and it’s free. It’s awesome.
Sarah: Yeah. And there are some just really great resources out there like you said, for free. Everybody is producing tons and tons of free content and, so it may not give you kind of that coaching feedback, that you could use or would normally prefer to have; but you are at least getting access to some ideas to keep you moving.
Lisa: Well, you know, it’s funny you mentioned the coaching feedback, because the last one of the six is try a virtual coach.
Sarah: Yeah, virtual coaching is coming out real big now. Again, just because of how accessible all of the tech products have become for everybody. Apps have moved forward – just they are moving forward leaps and bounds almost minute by minute to make getting access to really experienced coaches just much easier. And you can probably find a coach or an instructor anywhere in the country, anywhere in the world at this point and get access to them, get some coaching feedback for a pretty affordable price. And so, virtual coaching can be anything from – they now have like live classes that are being offered through different gyms or different like spinning bike type of things. You can just get in and take a live class. You can also have access to a personal trainer or a coach that’s literally live watching your session, coaching you through that session just as if you were in their gym or they were in your home helping you through that session. So, it’s pretty incredible and it’s something that again, if that fits into your lifestyle, maybe you don’t have a lot of time to head to the gym and work with a personal trainer there. It might be a good option if you are working out at home and just sort of use them almost like a consultant even to get some ideas or get some feedback on your form and make sure that everything is moving forward effectively and safely.
Lisa: Now Sarah, before I let you go, tell us a little bit about SAPT Strength and Performance Training. Am I saying that correctly?
Sarah: Yeah, SAPT, Strength and Performance Training. I founded it about ten years ago, a little over ten years ago now. And at the time, I had been working individual in athletics as a strength coach and some of the athletes that I was seeing – so these were teenagers, but I had also been working as a personal trainer at this time as well; but the athletes that were coming in really didn’t have the basic safe kind of movement patterns that I would expect to see of a division one athlete. Meaning they just didn’t know how to do simple movement patterns that we all need as humans correctly and safely. So, it would be like a squat pattern, a hinging pattern, which is kind of the athletic position and, so I saw it as an opportunity to just teach people how to move correctly, how to have hopefully a good experience with exercise and with strength training because I know a lot of people have really poor experiences with them. They get hurt or they just kind of get in over their head maybe too soon and so my goal with founding the company was to become a resource for people and help them move into exercise in a way that’s positive and fun and that sort of thing.
Lisa: Oh, that’s fantastic. Well Sarah, this has been so great. Tell us all the ways that we can find you and I would love to have you back.
Sarah: Yeah, thank you. Yeah there are a couple ways to find me. My website is saptstrength.com. You can reach me through that. I would love it if anybody was interested to reach out to me on Instagram. My handle is @strengthboss and anybody that reaches out, if they would like to have a free program, they just need to let me know and I will happily send them off a sample.
Lisa: Oh, that’s fantastic and are you on Twitter as well or just Instagram?
Sarah: Yes, and same handle strengthboss.
Lisa: Alright, I’m going to follow you. Writing that down, strengthboss. Well I want to thank everyone for listening to Talk Fitness Today. I always have so much fun and I learn a ton from all these fantastic guests. If you want to learn more, you can go to RadioMD.com and go to programs. Click on Talk Fitness Today. We are also on iTunes, Stitcher, Tune In, iHeart. Please subscribe, rate and review on iTunes. It makes a big difference, brings more people to the show. You can follow me on Twitter @healthmediagal1. Thanks for listening everyone and stay well.
This episode of Talk Fitness was produced by The Vitamin Shoppe where trusted health enthusiasts help you thrive every day. Visit one of 800 stores across the country or head to Vitamin Shoppe.com for all your wellness needs. - Length (mins) 16:35
- Waiver Received Yes
- Host Lisa Davis
Perhaps your perfect "gym" isn't a gym at all, but rather the great outdoors.
Additional Info
- Segment Number 1
- Audio File be_a_doer/bad012.mp3
- Featured Speaker John Abdo
- Guest Website John Abdo
- Guest Twitter Account @JohnAbdo2012
- Length (mins) 10:29
- Waiver Received Yes
- Host John Abdo
Host Natasha Trenev delves deeper into the benefits of probiotics and why probiotics are the foundation of health.
Additional Info
- Segment Number 1
- Audio File power_of_probiotics/pp003.mp3
- Featured Speaker Natasha Trenev, Founder of Natren Inc.
- Guest Website Natren, Inc.
- Guest Facebook Account https://www.facebook.com/NatrenProbiotics
- Guest Twitter Account @natrenpro
- Guest Bio Probiotics is a major global industry. But, like any industry, it had to have a beginning. Natasha Trenev is the daughter of an Eastern European family where the manufacturing of yogurt was a generational business. When Natasha emigrated to the US in the 1960’s, she brought with her 750 years of family experience with probiotics and introduced the science (and the term itself) to her new country. Today, Natasha’s California-based Natren, Inc. is the recognized pioneer in probiotics and company founder Natasha Trenev has earned recognition as the Mother of Probiotics. Her more than 50 years of work in natural health is at the core of the unparalleled success of her company – and you will benefit from her depth of expertise in each and every episode.
- Waiver Received No
In this episode, Probiotics pioneer Natasha Trenev takes away the mystery behind probiotics and shares how beneficial bacteria can bring you good gut health.
Additional Info
- Segment Number 1
- Audio File power_of_probiotics/pp002.mp3
- Featured Speaker Natasha Trenev, Founder of Natren Inc.
- Guest Website Natren, Inc.
- Guest Facebook Account https://www.facebook.com/NatrenProbiotics
- Guest Twitter Account @natrenpro
- Guest Bio Probiotics is a major global industry. But, like any industry, it had to have a beginning. Natasha Trenev is the daughter of an Eastern European family where the manufacturing of yogurt was a generational business. When Natasha emigrated to the US in the 1960’s, she brought with her 750 years of family experience with probiotics and introduced the science (and the term itself) to her new country. Today, Natasha’s California-based Natren, Inc. is the recognized pioneer in probiotics and company founder Natasha Trenev has earned recognition as the Mother of Probiotics. Her more than 50 years of work in natural health is at the core of the unparalleled success of her company – and you will benefit from her depth of expertise in each and every episode.
- Waiver Received No
Meet Natasha Trenev, the "Mother of Probiotics" and the founder-president of probiotics supplement leader Natren, Inc.
Additional Info
- Segment Number 1
- Audio File power_of_probiotics/pp001.mp3
- Featured Speaker Natasha Trenev, Founder of Natren Inc.
- Guest Website Natren, Inc.
- Guest Facebook Account https://www.facebook.com/NatrenProbiotics
- Guest Twitter Account @natrenpro
- Guest Bio Probiotics is a major global industry. But, like any industry, it had to have a beginning. Natasha Trenev is the daughter of an Eastern European family where the manufacturing of yogurt was a generational business. When Natasha emigrated to the US in the 1960’s, she brought with her 750 years of family experience with probiotics and introduced the science (and the term itself) to her new country. Today, Natasha’s California-based Natren, Inc. is the recognized pioneer in probiotics and company founder Natasha Trenev has earned recognition as the Mother of Probiotics. Her more than 50 years of work in natural health is at the core of the unparalleled success of her company – and you will benefit from her depth of expertise in each and every episode.
- Waiver Received No
You rarely hear anyone say they wouldn't want six-pack abs.
Additional Info
- Segment Number 1
- Audio File be_a_doer/bad011.mp3
- Featured Speaker John Abdo
- Guest Website John Abdo
- Guest Twitter Account @JohnAbdo2012
- Length (mins) 11:04
- Waiver Received Yes
- Host John Abdo
What does it really take to achieve a "complete physique"? It's more than just getting your reps in or eating celery all day.
Additional Info
- Segment Number 1
- Audio File talk_fitness/tft023.mp3
- Featured Speaker Hollis Lance Liebman
- Book Title Complete Physique Your Ultimate Body Transformation, Eat Clean, Burn Fat, Build Lean Muscle
- Guest Website Hollis Lance Liebman
- Guest Facebook Account https://www.facebook.com/hollis.liebman
- Guest Twitter Account @hllpac
-
Guest Bio
Hollis Lance Liebman has won national body building competitions, trained celebrities like Hugh Jackman and Jane Lynch, and worked as a fitness magazine editor and photographer.
He has published twelve books on exercise and anatomy, including 1,500 STRETCHES: The Complete Guide to Flexibility and Movement.
He lives in Los Angeles, California. -
Transcription
Achieving a Complete Physique with Hollis Lance Liebman
This episode of Talk Fitness is in partnership with The Vitamin Shoppe, where knowledgeable health enthusiasts are standing by to help you thrive every day.
Lisa Davis (Host): So glad you’re listening to Talk Fitness Today and I’m thrilled to have back on the show, the wonderful Hollis Lance Liebman. We’re going to talk about his latest book Complete Physique Your Ultimate Body Transformation, Eat Clean, Burn Fat, Build Lean Muscle. Hello there Hollis. Welcome back.
Hollis Lance Liebman (Guest): Oh, thank you so much for having me. Happy New Year and really thanks for having me back. It’s really cool.
Lisa: Well we had a great time and we talked all about stretching that incredible book the 1500 Stretches and now you have got this book and I meant to say in the title, Your Ultimate Body Transformation and it really is. I mean you don’t miss a thing. And I have to say, these photos are fabulous.
Hollis: Thank you.
Lisa: You are looking quite fit.
Hollis: Well thank you, thank you. I think you know in life, if you get the opportunity to do projects you love, this is certainly one of them and for me at the very top of the list, even rarer does all the – do all the stars line up and for this book everything worked out just perfectly. I mean down to the publishing. They gave me my cover. I don’t know if listeners know this but unless you are Stephen King or a big-time author, I’m not there yet or there; you don’t get to choose your cover. So, the fact that I even got to – I begged and pleaded and cajoled and they gave me my cover said it’s just everything. Everything lined up perfectly. I’m very thankful to be in this spot to share this work with the world.
Lisa: Oh, well I’m so glad. I can’t imagine them not wanting this cover. It’s you and this gorgeous woman standing on a beach and there’s this cool looking rock thing behind you and the water is blue and lovely and the foam of the waves and your bodies, I mean what’s not – what’s better than this?
Hollis: Well, I’d say specifically we spent maybe an hour maybe an hour and a half on cover photos and a million degrees of them and I think a quick funny story I can share with you is the final cover is me in short which I thought was appropriate but we took some takes with me in like a bodybuilding, not a thong but posing trunks which are very skimpy and I had not worn such things in many years because I don’t compete anymore and when I put them on, let’s just say, it was a little chilly on the beach and for some reason, there were a lot of passerby’s and there were tourists and people taking photos and it was an interesting feeling and I put my shorts on rather quickly after that. I’ll just say that.
Lisa: So, some people you don’t know out there have pictures of you in that little thing you are talking about.
Hollis: Ah, yes. And somewhere out there and yeah there’s no. It was fun.
Lisa: Well, it sounds like it was great. Okay so you know you actually did – I like to plan ahead and write questions and sometimes its like oh what should I ask and this and that. Well you in your chapter 2, my gosh, you have all these fantastic questions. I’m going to ask some of these, you have these myths, debunked and truisms. So, for example, one of them is shouldn’t I lose weight before I actually start weight training? And I thought that was interesting. Talk to us about that.
Hollis: Well in my experience especially in my role as my other role is personal trainer; a lot of people are like Hollis I really want to start. I’m just going to lose weight first and I always try to say whether you start with me or not, because for some people it’s a financial thing and I try to get that out of there quickly. So, I go whether you start with me or not, or start on your own, if you lose weight first and I don’t like that word because it doesn’t tell us what we are losing, weight is a general term and we are losing water, muscle and fat, so basically by losing weight first, and then sort of building from there or going from there; it’s like we’re doing double the work. We are jettisoning precious muscle tissue which the body is going to use for fuel and it’s just doing a great disservice. I think what people are saying is I don’t know the gym, I’m uncomfortable there and I don’t know that world and I’m just going to do it in this sort of way, but what I’m trying to say in the book is that the gym is for everybody and this takes me to another story I was going to share, but I do want to answer your question.
So, the best way to do it is from day one, is to have a sound structure of training as a leg, nutrition as a leg, recuperation as a leg, cardio as a leg. If all four legs are strong, you are complete. You are going to have everything working for you. By rolling in and saying I’m going to lose weight first is a great disservice. It’s making it in my opinion, harder on yourself in the long run.
Lisa: That makes so much sense. Tell us the story that you just mentioned you wanted to share.
Hollis: The story I’m going to mention this at the book signing in a few days at the Augusta Georgia Barnes and Noble for the premiere, but the story I’m going to mention is many years ago I was – I started training at 13, I’m 42 now and my mother and I happened to be at the YMCA on night and my mother was – I could talk hours about her, we are not here for that. But she was just a magical selfless person and she brought her son there to then feed my love of body building and bettering myself because I was former victim of a bullying and while my mother was in the pool area, I was working out and there was an older gentleman there and I saw my mother come through the hallway and this guy who didn’t know that was my mother or our relationship, made a derogatory comment about my mother’s weight. And I’m 13, this guy is much bigger than me. I remember I didn’t go along with it and I didn’t laugh but I felt really crappy inside and I swear to you from that moment on, at 13, I realized the gym is for everybody, how dare anybody make fun of anybody and it really pissed me off for lack of a better word. So, what I can tell you about theme of this book is it is a book for everybody. I don’t like when people don’t feel comfortable at the gym. They have as much right there as anybody else. To me, it is the great equalizer whether you are rich, poor, white, black, it doesn’t matter. The gym is – we are all there, it’s our classroom to get better and I learned that lesson that night at the YMCA those many years ago.
Lisa: I am so glad. That must have been so hard, and I hope you didn’t beat yourself up too much because you were a kid, right and it’s hard to confront an adult like that and especially one that you don’t know and he’s bigger than you. But I think it’s great that it in terms of it helping shape that concrete idea that in your belief because I feel the same way and I feel like people do turn away from the gym if they aren’t in great shape, but the whole point is to get in shape is to go to the gym. So, it’s like that vicious circle where you feel like you’re not welcome there and there are some really funny commercials now. I can’t remember the gym but it’s basically it’s trying to say that message that here we don’t judge, just come and work out.
Hollis: Yeah, it’s true and you know it is human nature to look. We are going to look at the person next to us and in front of us and compare ourselves whether conscious or unconsciously we do that. But I think that we have to look in the mirror and I say it all the time, but our competition is ourselves. For this book Complete Physique, my competition, I wanted to better my condition over the book previous to it and I did, and it didn’t matter to me about what anybody else looked like, it was just the war against myself and to me, that’s what this whole thing is about. Bettering ourselves. Now we do look at Instagram and social media for inspiration, but I think it can be very damaging when we see people up there and we think oh, I don’t have self-worth, I don’t look like that all the time.
I’m going to tell your listeners right now. I myself am in an off-season sort of mode right now. I myself do not look as ripped or as complete if you will as the cover of my very book and you know what, that’s okay because this is a marathon, not a sprint and I know you have heard that. This is a lifestyle and we can’t always floor the pedal. We have to know in life when to let up on the gas a little bit. I’m just here to say this is for everybody, everybody can better themselves and to me body building just saved my life and also and I know I’m babbling, but body building should not be thought of as a four-letter word. Body building is what we all want. Who doesn’t want to lose body fat and gain lean muscle? I mean that’s what body building is and that’s what we are here to do. So, it’s a love affair that can be had by all.
Lisa: Oh, I completely agree. You know I want to get into this title. Complete Physique Your Ultimate Body Transformation, Eat Clean, Burn Fat, Build Lean Muscle. I’d love for you to spend a few minutes on each of these. Eat clean, what that means to you, some of the highlights for burning fat and then some of tips for building lean muscle.
Hollis: Sure. Eating clean to me basically denotes eating as close to the way food has been placed on this earth. It means little processed food. It means breads, pastas, cereals, things that are manmade should be jettisoned or lessened from I don’t even like the word diet; but from our nutritional intake. Clean fuel or least processed food will give us sustained energy throughout the day. To me, clean eating is about taking control. It’s about beyond thinking ahead and taking a few minutes each night to prepare food for work or school of what have you the next day. It’s about learning about the art of eating out food almost anywhere and get something healthy. You don’t have to succumb to peer pressure or to just saying oh I blew it, here we go again. It’s about taking control and just knowing that food is medicinal, but it is also fuel, and we have control. It should not control us. To me, that’s what eating clean is really about.
Lisa: I love that.
Hollis: The next thing was burning fat. Well burning fat is of course we have all heard, the more lean muscle mass we have, the more calories of fat we burn. So, it does it implore us to yield more lean muscle mass. Burning fat is basically taking in enough quality calories and it’s also about eating to lose. Most people think if I’m going to lose weight, if I’m going to burn fat, I’m going to have to eat less. Not necessarily. You can still eat quite a bit of volume of clean unprocessed food, you must eat to lose. If you eat good fats, i.e. avocadoes, nuts, ham and lean beef and things like that, your body will actually burn fat. So, burning fat is also the hybrid of resistance training, weight training, cardiovascular work, recuperation and of course eating clean.
All of those things work together to power the machine that is you to burn fat. Everything works cohesively, when applied and then another quick, quick story, but when I auditioned the model, Sarah, who was just perfect for this book. I am so thankful to have worked with her. I remember I auditioned her, we met, I was wearing shorts and a t-shirt. She looked amazing. I booked her right there. And it was funny because I think it was six weeks after we met that we went to go shoot. So, as soon as we went to shoot the book, my shirt came off because I had to, and it was funny her reaction. She had said to me something to the effect of well I didn’t know you looked like that. And I just sort of smirked and I guess my point is a lot of times we don’t know what’s in front of us, we judge. When I get ready for these things, I get as lean as I can in a healthy way over the 12-week progression just like my book suggests and teaches and a lot of times, people will not know what they are looking at. I had someone come up to me and say you are looking very skinny. I said no, no, let me correct you. I’m looking lean. Skinny is emaciated. But lean is to me a healthy thing. And I think what I’m trying to say, and I had too much caffeine this morning, but I think we need to re-examine the vernacular we use, words we are saying because words have power. Diet is a terrible – I just don’t like that word of course it has die in it which means finite. I think we need to change the word skinny again to me is emaciated. We need to replace these words with lean and lifestyle and look at things a little bit differently.
And then I think the third point of course of the triad of my book is build lean muscle. Well build lean muscle, which I might have already gone into but is again, the resistance training, is the catalyst if you will, the stimulus and as you know, we are in the gym, we are breaking down muscle tissue, we are causing microtears in the muscles and it’s where we eat and recuperate that we grow new tissue. To me it never made sense. Forget the “I want to have a big chest or big biceps or abs” type of thing. The aesthetics. To me it just never made sense to not lift weights and simply because it is like a car, you would not not service it and expect it to perform. To me – I saw what my parents went through and they both passed last year, and they gave everything to my brother and me, all of the opportunities, but they didn’t take care of themselves.
And it never made sense to me to not invest in you and just go to the gym, just a little bit. You don’t have to go hours a day or even every day. And beyond the aesthetics, it’s the functionality which I am learning with age, is more important that the visuals of what we are doing here. And I just think it’s very important. A lot of people don’t know, how do I get started and I’m going to keep coming back to the book, we are talking about it. But this book, has everything that one would need in my opinion from a writing standpoint, I was a teenage body building champion standpoint, from all these unique standpoints of applicable knowledge and know how of saying you have as much right here as the rest of here is your instruction manual if you will. In fact, one more point if I may, I don’t know if you remember the show Greatest American Hero years ago.
Lisa: Oh yeah, I do. Oh yeah.
Hollis: Does that ring a bell?
Lisa: Oh definitely, the guy with the blonde curly hair.
Hollis: Yeah, yeah, yeah. And I’m glad we are talking about this and I actually would like to mention this at my signing. I will mention it now first with you. That show, this guy got this super suit, all the powers you would ever want but one problem, no instructions. And he would throw it for a time and bumbled his way through each jump, but my point is imagine he had those instructions what he really could have done. This book is that – those instructions. This book is what you can really do when you have you and you in your corner and the instructions. And that’s the point I tell you.
Lisa: That is such a brilliant analogy and yeah, I liked that show. It’s true you have tons of great yeah, it was it was fun. You have so many fantastic workouts in here and in the last little bit of this interview, I would love to talk about the twelve-week program because you have got workouts, meal plans. Give us a little bit of information on those.
Hollis: Sure. Twelve-week program I broke it down into three four-week phases simply because we must walk before we can run and I think especially with New Year’s resolutions here, people tend to overdo things. You must build up slowly. The car must do 45 before it does 75. And it’s a lot easier to say you know what, I could try this program on. I can do this for four weeks instead of saying 12 weeks. Twelve weeks to you and I is not a lot of time. But to a newby, a neophyte, somebody that’s not familiar with this, it can seem too long. So, therefore, it’s a progressive program. It doesn’t call for a lot of time in the gym. It’s maybe 45 minutes to an hour a day four days max of weights a week, cardio to be done after that and it basically is a progressive program and what I really love when people do is take a photo as unflattering as it might be from week one, for their eyes only. Have someone do a selfie of yourself of all four sides of your body or have someone you trust and put those photos away. Because I guarantee you when you go to week 12, you will be blown away. And I absolutely love posting before and after pics. Scales don’t tell us everything, but photos do. In my opinion. And that’s what – that in a nutshell is what the program is.
It’s tailored for everybody; men and women of all skill sets and for everybody and it is you against you and another thing before I forget too. The program explains not just do this, but it tells us why and I don’t see this in a lot of books. Why excuse my French, the hell are we doing what you are telling us to do? My book Complete Physique, explains what the muscles do, the function for example the chest. The function of the chest is to draw the eye across you know, hence we do flies in the workout for chest. I don’t understand how you can tell somebody a workout to do if you are not explaining what the muscles do. And I think if the reader gets an appreciation of the form and the function of what their muscles do, then they are going to get it and I think they are going to get much more results out of it that way.
Lisa: I think so too. On the cover of the book, it says vegan friendly and then you have this – you have a sample day for a vegetarian, and you have stuff for vegans and I think it’s good because a lot of people think well if you are going to eat clean, that means that you are eating grass fed meat and then people say oh what if you don’t eat meat then what am I going to eat if I’m supposed to stay away from carbs but in your plan you have got a little bit of quinoa, you have got some brown rice, talk to us about that. Because it seems like more and more we are hearing that you don’t want any grains.
Hollis: Yeah, I thought it was vitally important in this book, the first of my – I said you really are going to put everything in a book with a complete title, you need to cover the vegan population because they are a legion and it’s definitely not a fad, it’s here to stay and what’s cool is history shows us that you can accrue large amounts if that’s your goal of muscle mass and be really lean. I can give you a famous body builder Bill Pearl from years ago, one of Arnold’s idols. Bill Pearl was a vegetarian and he got very big, very lean or hard rather with that kind of lifestyle. So, I thought if I’m going to put a traditional route here on the five meals a day and how you would get lean with being a carnivore, well let’s do it also for vegans through legumes, beans, and rice and quinoa and vegetables and all these wonderful non-processed, clean foods that are already here on the earth, and definitely I wanted to give vegans their due. They are a huge populace and I thought it was time at least in my literary work to include them. And to boldly put it on the cover too, I’m very proud of that chapter.
Lisa: Yeah, I think so too. I mean I’m not a vegan, I do like my grass-fed meat. But I understand. I think it’s a thing of like well, you have to eat this certain way or now keto is a big thing and it’s very restrictive, so what’s your opinion about keto? I’m just curious.
Hollis: Not a fan of low carb, everybody is different. They have many, many years [inaudible][00:18:37] this and that. I just – it never made sense to me to go keto or low carb rather. You don’t feel good when you are on low carbs in my opinion, you certainly can’t do it for long and the way I train, see I’m greedy in that when I do a photo shoot or when I used to compete, I didn’t want to give up muscle. I wanted to lose fat and I knew that I would need basically plenty of energy, plenty of carbs, and good fats to do so and I have seen many competitors and models go on the keto diet. It for some people, not for me, but they would have what I would call a flat stringy look to their physique rather than be full and hard as we say in the body building industry, they were flat and stringy, and it just doesn’t denote what in my opinion what we are trying to do. So, at best, in my opinion, now and I’m not a doctor, it could temporarily work, but what happens when we reintroduce those carbs? You often over-introduce and often wind up at a weight higher than that which you had. So, I’m not for keto. I don’t believe in tricks. I don’t believe in there is no shortcut.
The only thing is in my book, it just has a plan all in one. And I will take a plan all in one any day that will save me time and effort because life is precious. It is going quickly, and it is already 2018, it was just 2000 the other day. I think I’m just over answering. But, I’m not a fan of keto or any of the components in my opinion.
Lisa: Yeah, I mean I think and we are all different. I mention this a lot. My husband can eat tons of whole grain carbs and feel great. I eat carbs even whole grain carbs and I feel lousy. I just do better on a more Paleo type of diet for myself. I hate the word diet as well, but lifestyle I guess you would say. But he also exercises a lot more than me. I mean I do exercise, but he’s like a nut about it, in a positive way by the way. But anyway, like it blows me away, he will sit down and have this like bowl of whole wheat pasta and it’s like it could feed a family and I’m like how are you so lean and in good shape but it’s like he works out a lot you know. If I eat that, I would just be gigantic and tired.
Hollis: Well, I don’t know about that, but as you know there are certainly different body types different genetics, so I don’t know your husband but he could be perhaps a little bit of ectomorph and that generally they can generally eat somewhat what they want and – I myself am more endo-meso so while I can get big and muscular, if I don’t watch it, I develop five rear ends so, your genetics has a lot to do with it as well with how you handle and process food.
Lisa: Well Hollis, you are so great and by the way, you never babble. I love your stories. You make this show so fantastic, so it has just been super fun. Alright so Complete Physique Your Ultimate Body Transformation, Eat Clean, Burn Fat, Build Lean Muscle. Tell us all the ways we can get this amazing book.
Hollis: Local bookstores, Barnes and Noble, Amazon, just really go online and if you just type Complete Physique Hollis Liebman, it is going to pop up somewhere, someway. I believe the digital version is coming out later this year, publisher wanted to put the hard copy out first and it is my 12th fitness book and I’m not just saying this to sell copies, I can never outdo this book. It took everything, every ounce of me it came out, I’m so proud and thankful and if I know this is a little morbid, but if one day when I’m not here anymore, if I could put one thing in the box it would be this. Because this book I want to help people and this book is my report on what I have seen in this industry for many, many years. Complete Physique. It’s my life. And I hope it helps everybody.
Lisa: Oh, it is really, really incredible. I want to thank you so much. I want to thank everyone for listening to Talk Fitness Today. You can check us out on social media on Twitter @talkfitness2day. Check me out healthmediagal1. You can also check out ItsyourhealthwithLisa Davis.com that will bring you to Talk Fitness Today and Talk Healthy Today as well. Thank everyone again. Stay well.
This episode of Talk Fitness was produced by The Vitamin Shoppe where trusted health enthusiasts help you thrive every day. Visit one of 800 stores across the country or head to Vitamin Shoppe.com for all your wellness needs. - Length (mins) 22:59
- Waiver Received Yes
- Host Lisa Davis
It's time to take advantage of the apartment gym that's included in your lease. You can even use these tips for hotel gyms.
Additional Info
- Segment Number 1
- Audio File lifes_too_short/ts61.mp3
- Featured Speaker Christopher Berger, PhD
- Guest Website American College of Sports Medicine
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Guest Bio
Christopher George Berger, PhD, ACSM EP-C, CSCS is an exercise physiologist with Arizona State University.
He contributes a monthly fitness column to the Arizona Republic and chairs the American College of Sports Medicine Task Force on Healthy Air Travel.
- Length (mins) 14:00
- Waiver Received Yes
- Host Melanie Cole, MS
