Lift & Learn artwork

Lift & Learn

136 episodes - English - Latest episode: about 1 month ago - ★★★★★ - 1 rating

In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new information and solutions to your weight loss and fitness journey that will actually help you. It might not take 4-8 weeks to reach your goal and that’s just the truth. There is no magic pill when it comes to weight loss or strength gain, it’s just about doing things properly and consistently and you’ll learn a lot more about this when you hit that play button!

Fitness Health & Fitness Nutrition gym bodybuilding exercise weight loss fitness health healthy nutrition stress sleep
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Episodes

#134: Is Sodium Actually Bad For You?

February 21, 2024 19:00 - 12 minutes - 8.71 MB

After talking about the Super Bowl, and my life for a bit, I talk about sodium intake, and if you really need to eliminate it from your life. Importance of sodium (6:32)

#133: What to Know Before Going to the Gym for the First Time, How to Start the Year Off the Right Way

February 07, 2024 19:45 - 22 minutes - 15.7 MB

After talking about going golfing in the Winter, Alone on Netflix, and reviving my Kindle, I talk about what you need to know before going to the gym for the first time and how you can start this year off the right way. What to know before your first day in the gym (6:00) How to start the year off on the right foot (15:38)

#132: Why You Should Stop Weighing Yourself, Changing Your Eating in 2024

February 01, 2024 00:00 - 23 minutes - 16.3 MB

After talking about the past few weeks which involved a trip to Buffalo for the Chicago Blackhawks game, family parties, and going to Barrie for Snow Tubing, I talk about why you need to stop weighing yourself with a traditional scale and you can change your eating for the better this year. Why you need to stop relying on the scale (8:01) How to change your eating this year (12:54)

#131: How To Improve Your Sleep, What to do When You’re Too Stressed to Workout

January 10, 2024 19:00 - 29 minutes - 20.5 MB

After talking about Christmas holidays, I talk about what you can do to improve your sleep and what exactly to do when you’re too stressed to workout. How to improve sleep (9:24) What to do when you’re too stressed to workout (21:35)

#130: Eating Better to Improve Skin Health, How to Sit Less and Be More Active

December 15, 2023 13:00 - 19 minutes - 13.4 MB

After talking about why rest is important, the Movati Gala, and iOS 17.2 with the Journal update, I talk about how you can eat better to improve your skin health and how to sit less and be more active. Eating better for skin health (6:38) Sitting less and being more active (13:06)

#129: Why and How to Drink More Water, How to Get Back Into Exercise After Some Time Off

December 13, 2023 17:00 - 26 minutes - 17.9 MB

After talking about why protein shakes might be more necessary than you think, and some family life, I talk about why and how to drink more water and how to get back into exercise after some time off. Why and how to drink more water (8:31) How to get back into exercise after a break (17:20)

#128: Using IF to Lose Weight Properly, Benefits of the Sauna

November 29, 2023 19:15 - 24 minutes - 17 MB

After talking about Hawaii again, I talk about how to use intermittent fasting properly and the benefits of regular sauna use. Using IF to lose weight properly (10:48) Benefits of sauna (18:28)

#127: How to Build Great Shoulders, Best Strategy to Lose Fat and Gain Muscle

November 22, 2023 19:45 - 26 minutes - 18.4 MB

After talking about why getting outside is important for your health, my trip to Hawaii, and Ted Lasso, I talk about how you can build aesthetically pleasing shoulders and the best strategy to lose body fat and gain muscle mass. How to build great shoulders (8:15) Best strategy to lose fat and gain weight (16:01)

#126: Why Compound Lifts are Important, Diet Adjustments to Lose Weight and Burn Fat

October 25, 2023 03:30 - 39 minutes - 26.8 MB

After talking about how to prevent sickness, my journey to Pittsburgh for the Chicago Blackhawks game, and the rest of my week, I talk about why compound exercises are so important and tweaking the diet to lose weight and burn fat. Why compound lifts are key (15:08) Diet adjustments to succeed (22:54)

#125: How to Train With Minimal Equipment, What to do When Clients Don’t Listen

September 20, 2023 11:00 - 22 minutes - 15.6 MB

After talking about what to do when you’re mentally drained, an interesting party, and the recent Apple iPhone event, I talk about how to train properly with minimal equipment and what to do when clients don’t listen to you. How to train with minimal equipment (10:15) What to do when clients don’t listen (15:31)

#124: How to Improve Grip Strength, Can Yoga Be a Proper Mobility Substitute

August 23, 2023 20:00 - 21 minutes - 14.5 MB

After talking about the importance of being consistent and my life these days, I talk about how you can improve grip strength and if yoga is a proper substitute for targeted mobility work. How to improve grip strength (8:57) Yoga and mobility talk (15:12)

#123: Best Resistance Band Exercises, About Post Workout Stretching

August 15, 2023 11:00 - 21 minutes - 14.6 MB

After talking about creatine, the Chicago Blackhawks, and my Summer so far, I talk about the best resistance band exercises and if you should stretch after a workout. Best resistance band exercises (10:10) Post workout stretching (17:00)

#122: Why Warming Up Is So Important, How to Improve Your Squat

July 25, 2023 17:30 - 29 minutes - 20 MB

After talking about WWDC, Apple’s conference, the end of the NHL and NBA season, my own training, and Threads, I talk about why warming up is so beneficial and how to improve your squat form. Why warming up is so important (12:46) How to improve your squat form (20:49)

#121: What Your Plate of Food Should Look Like, When to Increase Weights in the Gym

June 12, 2023 18:45 - 24 minutes - 17 MB

After talking about why balance is so important when it comes to improving your health, the NBA playoffs, and bowling with the boys, I talk about what your plate of food should look like and when to increase the weights you’re using at the gym. Ideal plate of food (10:39) When to increase weights in the gym (17:28)

#120: How to Bring Up a Lagging Body Part, How to Overcome Lower Back Pain

May 29, 2023 18:15 - 23 minutes - 16.4 MB

After talking about why consistency is so important, my new injuries and life with the family, I talk about how you can bring up a lagging body part and how to overcome lower back pain which affects millions of people. How to bring up a lagging body part (12:44) Overcoming lower back pain (17:02)

#119: Training for Cardio vs Muscle Growth, Food Staples You Should Be Eating

May 09, 2023 02:30 - 23 minutes - 16.4 MB

After talking about why the weekends could be holding you back, my finger injury update, and sports, I talk about how training for cardio and muscle growth are different and then I talk about some food staples you should be eating to be the best you. Training for cardio vs muscle growth (7:50) Food staples (14:29)

#118: Avoiding Muscle Loss While Cutting, How to Deal with Achilles Pain

April 12, 2023 16:30 - 20 minutes - 14.3 MB

After talking about how important water can be, training through injury, and Summer plans, I talk about how you can keep your muscle while doing a cut. And then I’ll talk about how you can deal with achilles pain. Keeping on muscle while cutting (8:11) Dealing with achilles pain (15:26)

#117: How to Overcome Knee Problems, How to Improve Shoulder Mobility and Stability

March 28, 2023 03:45 - 23 minutes - 15.8 MB

After talking about how slow negative reps can give you increased muscle gains and my new job that I’m super excited for, I talk about how you can overcome knee problems and ways to improve your shoulder mobility and stability. Squat University post: https://tinyurl.com/2eks9mtr Overcoming knee problems (12:53) Improving shoulder mobility and stability (17:45)

#116: How to Even Out Muscle Imbalances, Best Exercises for Tight Hips

March 20, 2023 12:00 - 21 minutes - 14.7 MB

After talking about what’s more important between diet and exercise, I talk about how you can even out certain muscle imbalances in the body and I break down the best exercises for tight hips. How to even out muscle imbalances (10:38) Best exercises for tight hips (16:04)

#115: Listing Some Vegan Protein Sources, How to Fix Hypermobility

February 13, 2023 14:00 - 17 minutes - 12.2 MB

After talking about why resistance training is so important and some games I’m excited for this week, I talk about a variety of vegan protein sources and how you can fix hypermobility issues. Vegan protein sources (9:42) How to fix hypermobility (12:54)

#114: Is Cardio Necessary To Build Muscle, How to Tackle Mental Health

February 06, 2023 11:00 - 22 minutes - 15.4 MB

After talking about why progressive overload can be so important to make long term gains and progress, I talk about if cardio is necessary to help build muscle, and how to take control of your mental health. Is cardio important for building muscle? (7:20) About mental health (11:12)

#113: Should You Have a Plan to Get Stronger, How to Overcome Body Dysmorphia

January 30, 2023 18:00 - 19 minutes - 13.3 MB

After talking about why you need to lose body fat this year and some of the TV I’ve been watching lately, I talk about if you should have a plan to get stronger and how to overcome body dysmorphia. Long term planning to get stronger / more intense workouts (10:30) How to overcome body dysmorphia (15:10)

#112: What Supplements to Take, Why Being Too Strict Can Be Detrimental to Your Health

January 23, 2023 14:15 - 29 minutes - 20.6 MB

After talking about why you need to pace yourself if you’re looking to make long term gains, I talk about what supplements you should take and why being too strict can be detrimental to your health. What supplements to take (10:50) Why being too strict can be detrimental (18:29)

#111: When To Do Yoga, Why You Need to Reduce Your Sugar Intake

January 17, 2023 16:00 - 20 minutes - 16.7 MB

After talking about why sleep can be so important, I talk about when to do yoga and why you need to be reducing your sugar intake if you’re looking to be more healthy this year. When to do yoga (11:59) Why you should reduce your sugar intake (15:59)

#110: How to Stay Consistent This Year, How to Build Muscle and Stay Flexible / Mobile

January 09, 2023 23:30 - 23 minutes - 18.8 MB

After talking about some activities I did this week, I talk about how you can stay consistent this year in terms of bettering your health, and how you can build muscle while staying flexible / mobile. How to stay consistent this year (10:50) Building muscle while staying flexible / mobile (15:50)

#109: Do You Need to Weigh and Track Your Food, Why Building Muscle is Key

January 03, 2023 16:15 - 28 minutes - 22.5 MB

After talking about why you need to focus on the journey, the holiday season, I talk about if you need to weigh and track your food to get to your goals and why building muscle is absolutely key this year. Do you need to weigh your food (14:24) Building muscle is the key (21:20)

#108: How to Prevent Knees Caving In During Squats, Why Increasing BMR Is So Important

December 23, 2022 13:00 - 20 minutes - 16.1 MB

After talking about why breathing is one of the easiest fixes you can make in your life to be healthier, I talk about how to prevent your knees from caving in during squats and why you need to increase your BMR right now. Preventing knees from caving in during squats (6:55) Why you need to increase your BMR (12:24)

#107: How to Eat Going Into the Holidays, Are Supersets Necessary If You Don’t Like Doing Them

December 14, 2022 16:00 - 19 minutes - 15.4 MB

After talking about why carbs can be so important when it comes to your workouts, and some eye-opening mobility issues, I talk about how you should eat going into the holiday season so you don’t gain too much weight for the rest of the year and then I’ll talk about if supersets are necessary to make gains. How to eat going into the holiday season (8:11) Are supersets necessary (12:57)

#106: Can Lack of Sleep Lead to Weight Gain, What to do on Rest Days

December 06, 2022 06:00 - 23 minutes - 18.7 MB

After talking about how diet is best followed when there’s a balance, and a new gym I’ve been lifting at, I talk about how a lack of sleep could actually lead to gaining weight and what you can do on rest days. Lack of sleep leading to weight gain (12:34) What to do on rest days (18:16)

#105: The Most Undervalued Benefit of Exercise, Why Body Weight Training Can Be Beneficial For Everybody

November 28, 2022 21:00 - 25 minutes - 20.5 MB

After talking about assessments, and how I got my habits to stick around, I talk about the undervalued benefit of resistance training and why body weight training can be so important. Undervalued benefit of exercise (15:04) Importance of body weight training (19:01)

#104: Should You Eat Before a Morning Workout, Benefits to Training With a Partial Range of Motion

November 21, 2022 11:45 - 21 minutes - 17.3 MB

After talking about why eating more can actually get you to your body goals, snow, and music, I talk about if you should be eating before a workout if you lift in the early morning and if partial ROM training is actually effective. What to eat if you workout in the early morning (12:39) Are there any benefits to training with a partial ROM (16:38)

#103: Rotation and Anti-Rotation Training for Longevity, Balance and Stability Exercises for Overall Health

November 15, 2022 23:15 - 35 minutes - 24.6 MB

After talking about what will actually get you the best results in terms of your health and fitness, people getting cancelled, golf, and the future of the Witcher, I talk about why rotation and anti-rotation movements need to be in your workout routine, and why balance and training is an underutilized aspect of training. Rotation and anti-rotation benefits (15:07) Why you need to train for balance and stability (24:47)

#102: Why Enjoyment is So Important For Workout Programming, Why Different Modalities Can Be Beneficial

October 25, 2022 01:45 - 28 minutes - 19.7 MB

After talking about why sleep is important, sports being back, and my golf adventure, I talk about why enjoying workouts is key, and why doing different forms of exercise can be so beneficial. Enjoyment in training (10:16) Importance of different modalities (18:33)

#101: Why Tempo is so Important, Why Practicing Can Be Beneficial

October 13, 2022 03:30 - 27 minutes - 18.7 MB

After talking about why form is so important, my birthday weekend, and some basketball talk, I talk about why tempo of your exercises is so important and why practicing exercises can be beneficial. Why tempo is important (12:52) Why practicing can be beneficial (20:12)

#100: How to Deal With Burnout, Why Focusing on Strength Can Help You Look and Feel Better

October 03, 2022 13:00 - 29 minutes - 20.3 MB

After talking about why taking care of your health is a free, personal choice, my birthday golf weekend, and latest injury, I talk about a few ways you can deal with burnout, and why focusing on strength can lead to more positive physical and mental changes. How to deal with burnout (12:59) Why focusing on strength can lead to more gains (22:24)

#99: Why You Need to Stop Barbell Bench Pressing, How Long Should Your Workouts Be?

September 12, 2022 13:30 - 20 minutes - 16.8 MB

After talking about why testing your 1RM is pointless, some blockbuster TV, and some sports I got into this week, I talk about why you might need to stop flat barbell bench pressing and I talk about how long your workouts should be. Why you should stop doing the flat barbell bench press (10:07) How long your workouts should be (15:01)

#98: Why Mobility and Flexibility is So Important, How Long to Rest Between Sets

September 05, 2022 14:00 - 24 minutes - 16.9 MB

After talking about why being in shape is actually simple (but not easy!) and some sports, I talk about why mobility and flexibility is so important for you and how long you should be resting between sets. Importance of flexibility and mobility (13:39) How long to rest in your workouts (17:59)

#97: Should You Use the Same Weight For All of Your Workout Sets, Why Mindset Is So Important When Doing Cardio

August 29, 2022 12:00 - 25 minutes - 20.2 MB

After talking about why creatine is so cheap, my training, golf, and what I’ve been watching this Summer, I talk about if you should use the same weights for all of your sets and why your mindset, when it comes to cardio, is so important. How to choose appropriate weight for your workout (8:16) Your mindset during cardio (18:24)

#96: How to Use Fitness Trackers Properly, Why Fluids are Important for Your Workouts

August 22, 2022 10:00 - 27 minutes - 22.3 MB

After talking about how to get back into exercise after a layoff (sick, COVID-19, vacation), I talk about how you can use fitness trackers properly and why you need to be constantly drinking fluids during your workouts. How to use fitness trackers properly (14:54) Importance of fluids during workout (22:32)

#95: How to Improve Squat Depth, Increasing Grip Strength For Deadlifts

August 05, 2022 17:00 - 28 minutes - 19.3 MB

After breaking down why working out 1-3 days per week is the right dose of exercise for most people, I talk about my vacation to San Francisco, California, and why you shouldn’t be too hard on yourself when it comes to your diet when you’re away. In the fitness topics for today I’ll give you some tips and exercises to improve your squat depth and how to increase your grip strength. Squat University post on increasing squat depth: https://www.instagram.com/reel/CgLBy_AglfC How to improve squat...

#94: How to Improve Health Outside the Gym, How to Balance Lifting Weights and Playing Sports

July 29, 2022 10:00 - 21 minutes - 17.4 MB

After talking about how to hit a baseball, some of my training, and a quick recap of my last few weeks, and COVID, I talk about how you can improve your health outside of the gym and how you can balance resistance training and sports throughout the week. Improving health outside the gym (9:55) How to balance strength training and sports (17:24)

#93: What Should My Calorie Intake Be, How Much Protein To Eat, How To Eat Out and Not Gain Too Much Weight

July 22, 2022 14:30 - 29 minutes - 23.7 MB

After talking about mistakes and why it’s okay for them to happen, a bit of my own training, and questionable Instagram influencers, I talk about what your calorie intake should be, how much protein you should be eating, and how you can eat out to restaurants and not gain too much body fat. What should my calorie intake be (10:44) How much protein to eat (17:18) How to eat out and not gain too much weight (23:34)

#92: Full Body Split vs Body Part Split Routines, Dealing With Shoulder Impingement When Bench Pressing

June 28, 2022 12:00 - 34 minutes - 23.6 MB

After talking about why everyone should be doing some kind of active recovery, my training and few rounds of golf, I talk about full body vs body part split routines and I talk about what to do if you have shoulder pain when bench pressing. Full body vs body part split routines (16:10) Bench press pain-free (26:49)

#91: How to Time Your Meals When You’re on a Low Carb Diet, Pros and Cons of Taking Time Off the Gym

June 17, 2022 04:15 - 22 minutes - 15.4 MB

After talking about one of the most backed supplements in the world, creatine, and my new golf clubs, I talk about how you can time your meals for workouts and overall life and then I talk about the pros and cons of taking time off of the gym. How to time your meals properly on a low carb diet (9:00) Pros and cons of taking time off of the gym (14:03)

#90: What to do if You Feel Exercises in Your Joints, Why You Need to Train in Your Bare Feet

June 11, 2022 02:15 - 27 minutes - 21.8 MB

After talking about one of the most underrated exercises, my own life, WWDC, and the Playoffs, I talk about what you can do if you feel exercises in your joints and why you need to do some form of exercise in your bare feet. What to do if you feel exercises in the joints (13:12) Why you should exercise in your bare feet (21:16)

#89: How Long Does it Take to See Progress, Can You Hit the Same Muscle Everyday

June 04, 2022 22:30 - 26 minutes - 18.4 MB

After talking about one of the keys to making long term gains in the gym, my own training and life, and the NBA and NHL Playoffs, I talk about how long it should take to see progress on your body and I discuss if you can hit the same muscle / body part everyday. How long does it take to see progress (13:06) Can you hit the same muscle everyday (18:35)

#88: Most Important Things to Know When Cutting, What Knee Sleeves Are For

May 28, 2022 01:30 - 28 minutes - 23 MB

After talking about what training was like in 20s compared to now, the 30s, my own training for the week, new shows to watch, I talk about the best things to remember when cutting and how knee sleeves work and what they’re for. What to know when cutting (15:32) How knee sleeves can help (24:39)

#87: Why You Should Be Eating Whole Foods, Why Injuries Are the Worst and How to Prevent Them

May 21, 2022 22:00 - 34 minutes - 23.7 MB

After talking about what exercise is the best when we’re talking about consistency, my own fitness activities, NHL Hockey Playoffs, and reading the Steve Jobs biography, I talk about why eating whole food can be so beneficial for you and why injuries are the biggest roadblocks in terms of progress. Benefits of whole foods (17:04) All about injuries (24:10)

#86: Can You Gain Muscle During a Cut, When to Increase the Weights You’re Using

May 14, 2022 16:15 - 24 minutes - 17 MB

After talking about why training in the morning could help you be more consistent. I tell you some stories about some of my experiences with morning workouts. Then, I talk about if it’s impossible for you to gain muscle in a calorie deficit and when is a good time to increase the weights you’re using in the gym. Can you gain muscle during a calorie deficit (11:56) When it’s to increase the weights (16:50)

#85: Why You Need to Be Doing Farmer’s Walks, Why Doing the Exercises You Neglect the Most Will Give You the Most Benefit

May 06, 2022 20:30 - 22 minutes - 15.6 MB

After talking about why water can be so important for working out, my new training phase, and some sports, I talk about why doing the exercises you’re ignoring will give you the most benefit and why you need to start doing farmer’s walks. Why you need to do exercises that you constantly ignore (8:31) Talking about farmer’s walks (16:01)