Fitness Disrupted with Tom Holland
418 episodes - English - Latest episode: almost 2 years ago - ★★★★★ - 389 ratingsFitness Disrupted with Tom Holland tackles the hottest topics in exercise, nutrition and motivation, debunking the myths and misconceptions while giving actionable advice you can use right away. An internationally-recognized fitness expert, author and elite endurance athlete with three decades of experience in the fitness industry, Tom makes sense of the science so you can finally reach your fullest potential.
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Episodes
Two Studies on the Potential Power of "Exercise Priming"
May 18, 2022 07:01 - 26 minutes - 24.6 MBOn this episode of the Fitness Disrupted podcast, Tom gives you something you can try right away as he uses a couple of recent studies to tell you how exercise positively effects your state of mind, and your ability to handle tough tasks and situations. See omnystudio.com/listener for privacy information.
An Inteview with Ultra Runner Michael Wardian
May 16, 2022 07:01 - 51 minutes - 47.1 MBQuite simply one of the world’s best ultra-runners, Michael Wardian set off on his latest adventure on Sunday, May 1, a run across the United States. He started at City Hall in San Francisco, California and will end at Rehoboth Beach, Delaware, while raising money for World Vision’s clean water projects around the world. He will be following Route 50, America’s loneliest highway, through some of the remotest parts of the country, and will travel through 13 states, covering over 3,200 miles. ...
Fit Tip - What is Asymmetrical Training?
May 13, 2022 07:01 - 12 minutes - 11.7 MBWe all have a dominant side of our body, and because of this, everyone body is asymmetrical. And it is also important to train your weaknesses. Listen to this Fit Tip and find out how to build functional physical and mental strength with asymmetrical training. See omnystudio.com/listener for privacy information.
Actual Headline; "Healthy Lifestyle May Increase Life Expectancy"
May 11, 2022 07:01 - 27 minutes - 25.1 MBIn this episode of the Fitness Disrupted podcast, Tom reacts to an actual headline he saw that misrepresents not only the information from the study that the article is about, but also obscures a basic truth that should be universally accepted. See omnystudio.com/listener for privacy information.
Exercise and Depression - Minutes Matter
May 09, 2022 07:01 - 40 minutes - 37.4 MBWhile it is true that many things in life are out of our control, it is also true that many things are in our control. And it is on these things that we should be focused! On this episode of the Fitness Disrupted podcast, Tom uses a recent study to show how our movement is connected to how we feel, both physically, and mentally. See omnystudio.com/listener for privacy information.
Fit Tip - Bad Fitness Advice Part 1
May 06, 2022 07:01 - 12 minutes - 11.2 MBOn this Fit Tip, Tom uses a recent example of bad fitness advice plucked directly from his social media feed to illustrate how to spot bunk fitness information when it comes at you so that you can get the most out of your exercise and remain injury free while doing it! See omnystudio.com/listener for privacy information.
Another Grand Canyon Run
May 04, 2022 15:30 - 59 minutes - 54.7 MBIn a special travelogue edition of the Fitness Disrupted podcast, Tom takes us through his second rim-to-rim-to-rim Grand Canyon run that presented a whole new set of experiences and challenges. Listen to his journey and takeaway some tips on how to deal with adversity on your terms; and yes, even enjoy it! See omnystudio.com/listener for privacy information.
So You Want a Career in Fitness: Part 1
May 02, 2022 16:00 - 32 minutes - 30.1 MBIf you are looking for a career in the fitness industry, and need some advice on where to start, check out this episode of the Fitness Disrupted podcast as Tom talks about how to do it on your terms and be successful doing it! See omnystudio.com/listener for privacy information.
Fit Tip - Why You Need a Misogi
April 29, 2022 19:01 - 13 minutes - 12.6 MBIn this Fit Tip, Tom talks about Misogi, and ancient Japanese Shinto ritual of self-purification and the how applying this mindset to your life can help lead you to spiritual, physical and emotional fulfillment. See omnystudio.com/listener for privacy information.
Music and Quality of Life
April 29, 2022 14:42 - 24 minutes - 22.9 MBOn this episode of the Fitness Disrupted podcast, Tom uses a recent study to talk about how music can have a positive effect on our exercise and to illustrate the broader concept of how we should find and use the things that give us enjoyment in life to motivate us to get the most out of our activities and to do them more frequently. See omnystudio.com/listener for privacy information.
How Do I Lose the Last Few Pounds Around My Abs?
April 25, 2022 07:01 - 27 minutes - 24.9 MBAs you age, your body changes in ways that effect the way it responds to exercise and diet. In this episode, Tom uncovers why this happens and how to control what you can to combat the effects that the years have on your body. See omnystudio.com/listener for privacy information.
Fit Tip - Carwashes, Consistency and Change
April 22, 2022 07:01 - 13 minutes - 12.6 MBTom uses an analogy to illustrate the import role that maintenance plays in making it possible to take small steps to realize gigantic change! See omnystudio.com/listener for privacy information.
Hotel Gym Etiquette and Tips
April 20, 2022 07:01 - 34 minutes - 32.1 MBWhen you travel, you want to keep your fitness plan going! So, how do you keep it going in an environment that is different from what you are used to? Listen to this episode of the Fitness Disrupted podcast to find out the answer, and discover how trips are a great time to enjoy some variation! See omnystudio.com/listener for privacy information.
23 Tips to Eating Better and Losing Weight
April 18, 2022 07:01 - 41 minutes - 38.1 MBGet to know your body with these 23 science and experienced-based healthy lifestyle tips. On this episode of the Fitness Disrupted podcast, listen as Tom lays out advice that you can use now that will help you reach your best physical and mental fitness! See omnystudio.com/listener for privacy information.
Fit Tip - Food for Thought
April 15, 2022 07:01 - 12 minutes - 11.3 MBIn this Fit Tip, Tom talks about a difficult subject that you can use as inspiration and motivation. See omnystudio.com/listener for privacy information.
Why Are You Sore From Your Workouts and What Can You Do About It?
April 13, 2022 07:01 - 36 minutes - 33.8 MBIf you exercise, you will experience muscle soreness. On this episode of the Fitness Disrupted podcast, Tom lets you know why it happens and some things you can do to make your soreness work for you, not against you! See omnystudio.com/listener for privacy information.
Women & Fitness After 40 with Jennifer Kirsch
April 11, 2022 07:01 - 57 minutes - 53.1 MBJennifer Kirsch, a personal trainer who's specialty is working with women over 40, is Tom's guest on this episode of the Fitness Disrupted podcast. Listen as they talk about some considerations that all of us must take into account as we get older, and how taking a slightly different approach to training can actually lead to better results in less time. You an find Jenn online at jenniferkirschfitness.com and on Instagram @jenniferkirschfitness See omnystudio.com/listener for privacy infor...
Fit Tip - Stop Calling it a Cheat Meal
April 08, 2022 07:01 - 16 minutes - 14.7 MBIn this Fit Tip, Tom talks about the trouble with using terms that have negative connotations as motivation to live a healthy lifestyle. See omnystudio.com/listener for privacy information.
Using Nostalgia to Decrease Pain
April 06, 2022 07:01 - 28 minutes - 25.8 MBOn this episode of the Fitness Disrupted podcast, Tom talks about a recent study that shows how stress can be a choice, and presents actionable ways to gain the tools for your mental toolbox that you need to be able to control the things that you have been trained to believe you can't control. See omnystudio.com/listener for privacy information.
Listener Mailbag Vol. 13
April 04, 2022 07:01 - 53 minutes - 49.4 MBOn this episode of the Fitness Disrupted podcast, Tom answers your questions about green powders, strength training for teenagers, the “75 Hard Challenge”, Beat the Gym vs The Micro Workout Plan, program advice for a 60 year old runner, the best certifications for someone entering the fitness business, and nutrition and workout advice for a 50-year-old. See omnystudio.com/listener for privacy information.
Fit Tip - More Carb Lunacy
April 01, 2022 07:01 - 11 minutes - 11 MBIn this Fitness Disrupted Fit Tip, Tom clearly explains the carbohydrate so that you can better understand the positive effects that carbs have on your body. See omnystudio.com/listener for privacy information.
The Exercise IQ Test
March 30, 2022 07:01 - 41 minutes - 38.2 MBOn this episode of the Fitness Disrupted podcast, Tom uses the questions of an "exercise IQ test" that he recently took to help show you how fitness myths are propagated. See omnystudio.com/listener for privacy information.
A Scientifically Proven 11-Minute Body-Weight Workout
March 28, 2022 15:30 - 34 minutes - 31.7 MBOn this episode of the Fitness Disrupted podcast, Tom gives you a scientifically-proven 11-minute workout that you can do anywhere; no equipment necessary - because the fact is, an 11-minute workout IS EFFECTIVE! After you listen to the podcast, check out Tom's Instagram @tomhfit to see how it's done! See omnystudio.com/listener for privacy information.
What Is the Metabolic Window (and Does it Matter?)
March 25, 2022 07:01 - 18 minutes - 17 MBWhen is the right time to take in the energy you need to better facilitate recovery from exercise? Should you consider other factors such as the goals of your exercise when thinking about the metabolic window? On this Fitness Disrupted Fit Tip, Tom distills this complex topic down for you. See omnystudio.com/listener for privacy information.
A New Study Finds Even More Benefits of Strength Training
March 23, 2022 07:01 - 34 minutes - 31.9 MBTom often says, "cardiovascular exercise adds years to your life, and strength training adds life to your years" in order to illustrate how each type of exercise effects your health. Well, on this episode of the Fitness Disrupted podcast, Tom presents a new study that says something a little bit different. See omnystudio.com/listener for privacy information.
Biohacking BS
March 21, 2022 07:01 - 29 minutes - 27.1 MBOn this episode of the Fitness Disrupted podcast, Tom gives you some strategies on how to recognize and avoid the things that keep you from doing the things that work to get you real results. See omnystudio.com/listener for privacy information.
Fit Tip - Protein Bars or Protein Shakes?
March 18, 2022 07:01 - 20 minutes - 18.6 MBFor this Fitness Disrupted Fit Tip, Tom fields a listener's question: which is better, protein bars or protein shakes? Listen as Tom explains how to use your protein intake to help fuel and repair your body so that you can tailor your food intake to fit your needs. See omnystudio.com/listener for privacy information.
What Over 6000 Successful Weight Loss People Have to Say
March 16, 2022 07:01 - 39 minutes - 35.8 MBWhat do over six-thousand people who have lost a significant amount of weight and kept it off for years have in common? We can learn a lot from the people who have done what we seek to do, so listen to this episode of this Fitness Disrupted podcast as Tom tells you about a study that collected this information with extremely illuminating results. See omnystudio.com/listener for privacy information.
Can Strength Training Count As Cardio?
March 14, 2022 07:01 - 29 minutes - 26.9 MBOn this episode of the Fitness Disrupted podcast, listen as Tom defines cardio and strength training, and lets you know how you can make each type work for you! See omnystudio.com/listener for privacy information.
Fit Tip - The REAL #1 Thing You Want to Avoid
March 11, 2022 13:42 - 10 minutes - 9.99 MBIn this Fitness Disrupted Fit Tip, listen as Tom tells you about how you should guage the ultimate success of your workout program - and here's a hint; it's something not happening. See omnystudio.com/listener for privacy information.
Are Bodyweight Exercises Enough?
March 09, 2022 08:01 - 38 minutes - 34.9 MBIn a world full of complex exercise equipment, and marketing geared toward convincing you that there is only one way, it is hard to believe that you can burn calories and build strength without it. So can you, and if so, what are the best ways? On this episode of the Fitness Disrupted podcast, Tom talks about the beauty of working out at home with no equipment necessary. Tom also covers any gaps that exist when it comes to a strictly bodyweight exercise-based routine, and ways to fill these ...
Do You Have to Lift Heavy to Build Muscle or Increase Strength? New Research Says No.
March 07, 2022 08:01 - 37 minutes - 34.6 MBIs it 8 repetitions? Is it 12, or is it 15? And then, how many sets should you do? How do you know how much weight to use? Listen to this episode of the Fitness Disrupted podcast as Tom refutes what is in most textbook and backs it up with the latest exciting research. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
Fit Tip - The Old Man Test
March 04, 2022 08:01 - 12 minutes - 11.4 MBAn often-overlooked component of fitness is balance, and "The Old Man Test" is a great example of the type of activity that you can incorporate into your routine that will help you strengthen that ever-important mind/body connection. Find out what it's all about on this Fitness Disrupted Fit Tip! Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
More Misleading Info I Read Today: Is Oatmeal Really Bad for You?
March 02, 2022 08:01 - 30 minutes - 28 MBFitness tech is helping us gauge our health and workout performance more conveniently than ever! As the number of this type of product grows everyday, we need to be vigilant about the information we come across as it relates to the metrics these products track. On this episode of the Fitness Disrupted podcast, Tom talks about an article he read recently that paints a vivid picture of how a problem can be created for a product to cure, all while destroying something that is actually good for ...
Sweat: A History of Exercise with Bill Hayes
February 28, 2022 08:01 - 58 minutes - 53.3 MBOver the course of time, movement has evolved from something we had to do to survive into something that we must make time to do in order to survive. As they say, "the more things change, the more things stay the same"! On this episode of the Fitness Disrupted podcast Tom sits down with Bill Hayes, the author of Sweat: A History of Exercise, as they discuss the story behind his latest book, and how his quest to uncover the story of exercise as it is written in historic texts from around the ...
Fit Tip - Using All 3 Types of Goals to Lose Weight
February 25, 2022 08:01 - 19 minutes - 18 MBIt is of utmost importance to set three types of goals; process goals, performance goals and outcome goals. However, if you've ever read articles about how to lose weight, things often get muddied. In this Fitness Disrupted Fit Tip, Tom washes everything so that you can take the best route to your healthy weight! Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
The Kids Are Alright, but What About the Adults?
February 23, 2022 08:01 - 35 minutes - 32.7 MBThe number of kids competing in team sports in the United States is steadily declining year after year, and there are alarming reasons as well as consequences behind this trend. On this episode of the Fitness Disrupted podcast, Tom examines one country's philosophy as it relates to youth sports, and how that philosophy had made them an Olympics powerhouse. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
8 Reasons Fad Diets Are Flawed
February 21, 2022 08:01 - 37 minutes - 34.4 MBOn this episode of the Fitness Disrupted podcast, Tom explains how to tell when certain diets will fail you. If long-term health and wellness (and yes, weight loss) is your goal, then this episode will give you the knowledge you need to make lasting changes that work. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
Fit Tip - Offset Training
February 18, 2022 08:01 - 13 minutes - 12.4 MBImbalances: we all have them, and spending some time to lessen them will help you avoid injury and become stronger in the process. In this Fitness Disrupted Fit Tip, Tom introduces you to offset training and how it can help you correct imbalances and become stronger in mind and body! Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
Fit Tip - Offset Training
February 18, 2022 08:01 - 15 minutesImbalances: we all have them, and spending some time to lessen them will help you avoid injury and become stronger in the process. In this Fitness Disrupted Fit Tip, Tom introduces you to offset training and how it can help you correct imbalances and become stronger in mind and body! Learn more about your ad-choices at https://www.iheartpodcastnetwork.com
The Active Grandparent Hypothesis
February 16, 2022 08:01 - 37 minutes - 34.2 MB"The Active Grandparent Hypothesis": a simple name for a complex, bi-directional concept. Listen as Tom uses a recent study to add further support the approach of excessive moderation and to bring into focus the type of movement that will help you add quality years to your life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
The Active Grandparent Hypothesis
February 16, 2022 08:01 - 45 minutes"The Active Grandparent Hypothesis": a simple name for a complex, bi-directional concept. Listen as Tom uses a recent study to add further support the approach of excessive moderation and to bring into focus the type of movement that will help you add quality years to your life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com
The Science Behind the COVID Odds
February 14, 2022 08:01 - 23 minutes - 21.5 MBFor the past couple years we have been living through a pandemic. There has been a lot of heavy information to process, and that takes its toll. This isn't an episode about masks. This isn't an episode about vaccinations. This is an episode about not dying! On this edition of the Fitness Disrupted podcast, Tom uses a recent New York Times article to help articulate the data that you need to know to move forward and live your best life. Learn more about your ad-choices at https://www.iheart...
Fit Tip - Know Your Body, Save Your Life
February 11, 2022 08:01 - 14 minutes - 13.4 MBIn this Fitness Disrupted Fit Tip, listen as Tom uses a personal story to illustrate the importance of using fit tech to know your numbers so that you can better gauge your performance and get to know what your training zones are, and recognize when something isn't quite right. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
The Six Most Googled Fitness Questions on 2021
February 09, 2022 08:01 - 38 minutes - 35.6 MBWith all the answers at your fingertips, it is still hard to find good information in a sea of more bad information. On this episode of the Fitness Disrupted podcast, Tom answers the six most commonly Googled questions. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
Are Wrist and Forearm Heart Rate Monitors Accurate?
February 07, 2022 08:01 - 32 minutes - 29.7 MBWrist and forearm heart rate monitors are becoming more and more common; even taking the place of the tried-and-true chest strap monitors! On this episode of the Fitness Disrupted podcast, Tom explains the different varieties of heart rate measuring tools out there, and helps you decide which one is right for you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
Rezoom: The Powerful Reframe to End the Crash-and-Burn Cycle of Food Addiction with Dr. Susan Peirce Thompson
February 04, 2022 08:01 - 49 minutes - 45.4 MBTom often mentions that he is an "experiment of one" and on this episode of the Fitness Disrupted podcast, he explores some different avenues with Dr. Susan Peirce Thompson as they discuss her latest book, Rezoom: The Powerful Reframe to End the Crash-and-Burn Cycle of Food Addiction. Listen as they talk about strategies that counteract the forces that cause destructive behaviors and can help you live a healthier life! Learn more about your ad-choices at https://www.iheartpodcastnetwork.co...
Fit Tip - Should You Do Cardio First, or Strength?
February 02, 2022 08:01 - 13 minutes - 12.1 MBIn this Fit Tip, Tom gives some advice regarding a common question that often receives misleading answers. That question: Should you do cardio first, or strength training first during your workout routine? Listen to this episode of the Fitness Disrupted podcast to get the answer! Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.
Can You Have Too Much Variation?
January 31, 2022 08:01 - 35 minutes - 32.7 MBChanging up your routine helps keep your systems on their toes! It helps spur different adaptations that all go into creating well-rounded overall fitness. So, variation is a good thing then? Not so fast! On this episode of the Fitness Disrupted podcast, Tom defines exactly what variation is as it relates to your specific goals that will help you figure out the line between mixing it up and a healthy routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omny...
Fit Tip - The 10 Minute Full Body Bodyweight Blast Workout
January 28, 2022 08:01 - 15 minutes - 14.2 MBThis Fit Tip is all about the micro-workout! Limited time does not need to be a reason to avoid exercise, and on this episode of the Fitness Disrupted podcast, Tom gives you a full body routine that you can do in 10 minutes! Learn more about your ad-choices at https://www.iheartpodcastnetwork.com See omnystudio.com/listener for privacy information.