Four Pillar Fitness

Do you find yourself indulging in high-calorie, high-fat and -sugar foods a bit too often?

We all crave "comfort foods" or treats now and then.

During the pandemic craziness, some of us even turned to these foods to relieve stress, while others saw their nutrition habits laid waste by the lockdowns and other "new normal" nonsense.

But there are reasons to stop overeating, if you are now.

Those same reasons apply to avoiding overeating, if you don't right now.

Today, I'm sharing six really good reasons to stop or avoid overeating and get your nutrition habits on track.

Join me!

Do you spend time in solitude?

I don't mean by yourself, scrolling through your social media feeds looking at what all your "friends" are doing.

Real solitude.

Disconnected from everything but the sound of your own thoughts.

Making your way through days without the background noise of social media, news and nonsense.

You might be surprised what you learn about yourself when your internal voice becomes the one you hear the loudest.

On today's episode, I'm sharing some of what I discovered when I took off, set up camp and shut out the rest of the world.

As always, I hope what I've learned will help you become better in all four pillars of your fitness and health.

Give it a listen and don't shy about sharing your thoughts!

If you listen to the news, you'd think the COVID-19 coronavirus was the end of the world.

But the truth is that we've learned an awful lot in the 7 or so months since this novel coronavirus started to spread.

In today's episode, we're looking at the work of one group of really smart people.

At the Agency for Science, Technology and Research (A*STAR) in Singapore, much has been discovered about COVID-19 and the virus that causes it, SARS-CoV-2.

We're learning about how it enters the body, takes over cells and even the unusual immune system responses to COVID-19.

Give it a listen and check out some of what we've learned.

Here are the links to the articles mentioned in the show.

The COVID-19 coronavirus pandemic seems like the only thing on TV, radio, streaming services, news media and just about anywhere else.

Infection counts, death tolls, arguments between politicians and the breathless pandering of the hair hat idiots in the media are overwhelming to the average adult.

Can you imagine what all that can do to your kids?

Without your life experience and perspective, they can easily become terrified.

This pandemic and the free fall of fear being created around it can leave long-lasting emotional and psychological scars on your kids.

But there are things you can do to make the situation better for your kids.

Today's episode is all about some of those things.

Join me as I share some strategies and tactics for helping your kids come out of this mess healthier and happier.

Feedback is important to the training process.

Whether your athlete is learning a new lift, honing speed technique or developing a new sport skill, feedback can improve the process.

It can sometimes mean the difference between failing and succeeding.

But what if feedback is even more important than that?

What if feedback, done well and done right, can actually improve an athlete's brain?

Join me for a look at how coaching feedback impacts the developing brains of young athletes.

We'll look at how emotion, perception and experience influence the "wiring" of an athletes' brain.

I'll also offer some practical ideas for improving your feedback and communication as a coach, fitness pro or even a parent.

Youth sports, especially in the US, has taken a lot of criticism lately.

Not so much for the actual playing of the sports themselves. The criticism usually involves the behaviors, attitudes and actions of the adults involved.

Generally, it's always been thought that playing sports is good for kids.

Most people who've played youth sports would likely agree.

In today's episode, I review a study out of Montreal that links playing youth sports between 6 and 10 with better emotional health outcomes at age 12 and beyond.

Is this true? Can they back up their claims?

Listen in and get the low-down!

It's (another) New Year. Are you making (another) batch of resolutions?

How'd the last bunch work out?

If the answer is "not so hot," the problem might not be you.

It might just be the resolutions you're making!

More accurately, it might be the nature of your resolutions.

Want to make better, more successful resolutions?

Join me and learn:

Why emotion matters to your resolutions!

What the Avoidance Violation Effect is and how it can derail your resolutions!

Why absolutes can crush your resolutions!

Why progress resolutions will be winners for virtually everyone who tries them!

The 9 resolutions around your health and fitness that can change the game - for everyone who tries them!

It's the most wonderful time of the year!

That's right!

Christmas, Hanukkah, New Year's Eve all come rolling right in after Thanksgiving!

It's like one calorie-riddled binge opportunity after another!

Parties, errands, decorating, family get-togethers!

Food, time crunches, stress, booze...

It can all add up to a serious post-holiday bulge!

But you can avoid it if you're prepared.

And no, you don't have to skip this one this year. (Little tribute to the Waitresses there!)

Check out this episode and I'll share some tips on how to have fun and not end up fat and "un-jolly!"

If you're listening on iTunes, be sure to leave a rating and a comment!

What's the key to success?

Is there really a "secret sauce" for long-term success and achievement?

What separates those who push through the hard times from those who bail when the going gets tough?

Angela Duckworth is the author of the book "Grit" and a researcher at the University of Pennsylvania.

In this episode, I take a look at a huge study done on the factors that predict success.

Ms. Duckworth and her colleagues looked at over 11,000 West Point cadets to see what personality traits separated the successful from the unsuccessful.

Give it a listen. I think you'll find it interesting!

Today's episode is a fresh edition of "Know Stuff," the series that brings you the stuff you need to know about health, fitness, nutrition and performance topics in a way that you might actually enjoy!

In this episode, we're talking about the gastrocnemius.

This muscle is often overlooked until it becomes a pain!

Find out how it's built, what it does, what can go wrong and how to keep it healthy and performing at it's best!

I also share how the gastrocnemius is related to one of the most commonly occurring injuries among soccer players.

You'll also find out what "tennis leg" is and how it's related to beer pong (or not.)

Join me and have some fun learning about this topic!

Today, I'm going to share my thoughts on whether parents should hire a youth fitness coach for their kids.

Of course, since I am a Youth Fitness Professional, you might imagine that I'm biased toward a "yes" answer.

You might be surprised!

While I do believe that every kid would benefit from working with a Youth Fitness Pro, that doesn't mean it's the right choice for you, as a parent, or for your kid.

So I'm going to share a few insights that may help you make that decision.

As always, I welcome your questions and thoughts.

If you like what you hear and you're on iTunes, please leave me a 5 star rating and a review!

It's THAT time of year again!

Kids are complaining, parents are rejoicing and nobody is really fully ready for what's next.

I'm talking about "back-to-school" time, of course!

There's a lot to think about when this time rolls around. 

Shopping, class schedules, new school mates, sports, etc.

Nutrition can often get lost in the shuffle.

So I'm offering some tips for making sure your kids nutrition (and yours!) stays healthier and easier to manage.

Check them out and be sure to reach out with any ideas, methods or tips you use that are helpful!

The product links from the show can be found on this page:

Do you know what leptin is?

If you're trying to lose weight or struggling with weight issues, you probably should.

Chances are, it has something to do with your success, or lack of it.

You might be leptin resistant.

And no matter which side of the aisle you're on or which way you lean, this is not a resistance you want any part of!

Leptin is an important hormone for lots of reasons, but it's greatest importance is in metabolism and the regulation of fat stores.

Join me as I share some knowledge about leptin, leptin resistance and how it might be affecting you right now.

If you heard the first one, you already know this one is going to be fun!

Lyle McDonald joins me once again for a lively shout at some clouds!

In this episode, Lyle shares:

• How he got his start as a Karaoke superstar!
• His thoughts on "sport-specific training."
• When early specialization might actually help.
• Why the process matters, what the formula for success in training, sports, fat loss
  and other areas really looks like and why the boring stuff will get you better.
• The relationship between commitment, motivation, dedication, work ethic and genetics.
• His thoughts on two of his favorite fitness and training researchers - YOU know who we're talking about!
• His thoughts on the fitness "influencers" movement.
• What he thinks is great in fitness now.

We also shared an edgy, possibly controversial conversation about the nature of femininity.

This episode is rapid-fire, a little bit fun and a whole lot of useful!

To be fair, this could have been 172 or even 1,072 fat loss tips that work.

There are so many things you can do - small things and big - to burn more fat that it feels like this is just the "starter set."

But here are 72.

They'll help you get your meals right, step up your exercise and calorie-burning and maximize your fat loss!

Some are fairly predictable, some are a little surprising.

For example, number 1 seems like something everyone who wants to lose fat or lose weight should do.

Number 19 is a little more of a surprise.

Number 29 and number 42 are things you might not think would help, but do.

Number 68 might shock you!

And number 43 is just plain cool!

So join me and get your rapid fire fat loss tips!

Here's the link to the Krill Oil in number 12. (Okay, I gave that one away a little.)

Have you struggled with losing weight? 

Weight loss can be frustrating. 

You're doing fine, then suddenly, poof!

The weight stops coming off or even starts piling on again!

Grrrrr!

It can make you feel like a failure, for sure!

But science may have figured out why so many people stop losing weight after the first batch of pounds comes off.

It's not what you think it is.

In some ways, it's worse!

But scientists and some little white mice may be pointing to the answer!

Join me and learn a lot more about this fascinating topic!

Keep the faith and keep after it!

Today, I'm sharing the first of my "Essential Laws of Strength, Fitness and Performance."

These didn't happen by accident.

These Essential Laws were developed through observation and analysis, careful review of my work and that of others and trial and error.

Law #1 may be the most important one to remember.

Join me as I discuss how what we value as a society has impacted our fitness and health.

Find out why it might be better to be a Timex watch than a Rolex timepiece.

This one is short but fun!

Keep the faith and keep after it!

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Twitter @philhueston

Everywhere you look, there seem to be fitness coaches, strength and conditioning coaches, personal trainers and others in the fitness profession who are trying as hard as they can to suck. They seem to be trying to be terrible.

I'm one of those people who believes that if you really want something and are willing to work at getting it, you should have it. ;)

So I thought I'd do my part to help those folks get what they want.

Join me as I lay out my 5 Surefire Ways to be a Crappy Coach or Trainer.

I'll share some can't fail, idiot-proof strategies for sucking at coaching or training fitness clients.

I'll cover:

• How to make sure your clients feel like they have absolutely no say in anything that happens in their fitness and nutrition programs!
• A can't-miss social media strategy to make sure YOU are the absolute star of every post on every platform!
• How to make sure "accountability" works for you - and only you!
• How being a terrible parent is a great strategy for coaching your clients!
• The best way to ensure that you get all the stuff, recognition and influence you deserve - and how to make sure your clients know THAT'S what really matters!
• How to use fear, pain, scorn and embarrassment as motivational tools!

If you follow my advice, I guarantee you will be the crappiest trainer or coach your clients have ever had!

For those of you who want to be better, there's some light at the end of this tunnel for you!

Be sure to listen through to the end!

Keep the faith and keep after it!

Please share this episode with someone who would enjoy and benefit from it!

Everywhere you turn, it seems that someone is trying to convince you that marijuana - weed, cannabis, etc., - is not only not dangerous, but somehow good for you.

I'm not talking about medical marijuana here. This is about recreational and casual marijuana.

Government, media, lobbyists and those who will profit from legal cannabis are on the bandwagon preaching the virtues of legal and widely available pot.

But what does the science say?

How much research has been done on the safety of using marijuana?

Are there short-term dangers? Long-term effects?

How do cannabinoids impact developing kids and teens?

Should we be concerned about this generation of teens and young adults?

The powers mentioned above say "don't worry, be happy!"

Science says something different.

Join me this episode as I take a look at 3 different studies that should give you pause before letting teens use what may prove to be a far more dangerous substance than many people think.

What do you really know about protein?

How much should you eat?

What kind is best?

Do all proteins act the same way in the body?

What about my kidneys? Won't a high protein diet hurt them?

Is protein made from bugs really a thing?

Are protein bars okay?

There are lots of questions athletes and clients ask me about protein.

In this episode, I try to answer as many of them as possible while still keeping it lively and interesting.

Give it a listen and be sure to share your thoughts!

Here are the links to the products mentioned in the episode:

Do you eat enough protein?

Chances are the answer is "no whey!"

Sorry, really bad joke. But inadequate protein intake is no laughing matter!

There are benefits to getting enough protein that you are likely not even aware of.

You probably already know that athletes should eat more protein, but do you know why?

Did you know eating enough protein has positive effects on multiple areas of your body and your life?

Listen in as I lay out the case for more protein in your diet, including how it benefits:

Your energy levels!

Your immune system!

Your blood pressure!

Your ability to bounce back from injury!

Your ability to lose weight - and keep it off!

Your bones!

Your brain!

And more.

Here's the link to the protein I mention in the show:

Are you eating a Ketogenic, Paleo, Whole30 diet?

Are you just trying to live "la vida low carb?"

Are you diabetic or have other digestive or blood sugar issues?

Would you simply like to reduce your, or your family's exposure to the massive amount of sugar that seems to be omnipresent in the modern diet?

If you answered "yes" to any of the above, today's episode will help you!

If you're like me, you'd love a sugar substitute that actually tasted, cooked and baked like real sugar.

You'd also like one that didn't jack up your blood sugar or require you to eat dangerous, often untested chemical concoctions.

Today, I'm introducing you to EXACTLY that product!

Check out the episode, then click the links below to get your own!

In this episode of Research Round-up, I share 3 research studies all having to do with teenagers.

I discuss a study exploring the relationship between anti-social behavior in teens and altered brain function.

I also look at a study which observed the relationship between exercise or a lack of it and sleep habits, quality and length in teens.

Last, I look at a study strongly indicating obesity as a risk factor for depression and anxiety in children and adolescents.

If you are a parent of teens or someone who works with them, this episode is for you!

If you know someone who is a parent of teens or works with them, this is also for you (and them!)

As always, your thoughts are welcome!

Want to get on my email list? You'll get regular updates, helpful fitness and nutrition tips, some cool stuff AND exclusive, email-only content!

Mom said "eat your vegetables!"

Your doctor said eat a diet chock full of fruits and vegetables!

Your trainer, nutritionist and all your friends say to load up on fruits and vegetables!

If the Environmental Working Group is right, all those people are wrong...or trying to kill you!

The "Dirty Dozen" list is out for 2019.

It's the list of the 12 fruits and vegetables with the highest levels of pesticides and nasty agricultural chemicals on them.

So what are they and how can you avoid them?

What about if you can't avoid them?

I address all these questions in today's episode.

Give it a listen and please share your thoughts!

This episode is intended specifically for parents and coaches of pre-teens.

Whether yours is an athlete, a mathlete or a "non-lete," chances are good they're weak!

Physically weak, as in not strong.

If you're wondering why all the hitting lessons, pitching lessons, position-specific instruction, camps, clinics and extra off-season sports practices don't seem to making them better, the answer is simple, even if it hurts a little.

Your pre-teen (9-13 years old) is WEAK!

Youth sports has taken over the landscape for American kids - and it may be hurting them!

Listen to this episode and find out:

• Why youth sports may be a problem for our kids!
• Why being weak can doom your pre-teen to injury and unhappiness!
• The 6 key elements to helping your pre-teen get stronger and how they can help them play better!
• How one of the simplest things we can do in life can have a huge impact on your pre-teen's strength levels!
• Why this episode might just make you pissed off - at me!

As always, your thoughts and questions are welcome!

Here are the product links mentioned in the episode:

Just about everyone has heard of the rotator cuff.

But what do you really know about it?

Maybe you're an expert on rotator cuff anatomy, function, dysfunction, recovery and injury prevention.

Congratulations, you're a rarity!

For the rest of us, I take a look today at our rotator cuffs.

What is the rotator cuff?

What does it do?

How does it get screwed up?

How do I know when it's screwed up?

How can I make it better?

How do I keep it from getting screwed up in the first place?

I answer all these questions for you in this episode and throw in a little "humerus-ness" to boot!

Give it a listen and feel free to share your thoughts!

Welcome to Volume 3 of Research Round-Up!

The connecting theme of today's research is heart health.

More specifically, we're talking about aspects of heart health for men.

Men who do extreme things.

Men who used to block, tackle, hit other men for a living. (Or avoid being blocked, tackled or hit!)

Men who fight fires and do push-ups (or don't.)

Our studies today come to us from Texas, Harvard and the American College of Cardiology. 

Does the American College of Cardiology have a football team? What are the parties like?

Inquiring minds want to know.

Join me to find out what the connection is between your ability to do push-ups and your heart health, why extreme exercise might not kill you and whether former NFL players are at greater risk of heart disease.

Research Round-up. Where I read the long, boring studies, dig out the cool, useful parts and help you make sense of them.

As always, your thoughts are welcome!

Eating disorders.

Most of us are at least casually familiar with eating disorders like anorexia nervosa and bulimia nervosa.

Both of these involve some clearly dysfunctional behaviors.

But did you know that there is an eating disorder where eating clean, whole or pure can become hazardous to your mental and emotional health.

Orthorexia nervosa is a disorder you may not have heard of yet.

However, it might be hurting someone you know right now, maybe even you!

Tune in to find out what it is, how it might be affecting your life or the life of someone you love and how to spot it!

Back when the internet was powered by mice on steroids sprinting on wheels, Lyle McDonald was writing and arguing about nutrition and fitness.

In 2004, he wrote the original "A Guide to Flexible Dieting," which outlined a way to lose weight and get lean without rigid rules around food and without going insane.

He has authored 12 others, including "The Stubborn Fat Loss Solution" and "The Rapid Fat Loss Handbook."

He runs a very large and very lively Facebook group and has been known to start a few arguments.

In fact, in Lyle's own words, "you either love me or hate me. I'm very polarizing."

Lyle shares with us his views on nutrition, women's fitness, the state of the fitness profession and his incredible journey with Bipolar 2 Disorder.

You won't want to miss:

> Why being polarizing may actually lead you to success!

> Why people don't fail on diets, diets fail people!

> The 3 words Lyle likes to hear most.

> Why it's good that women's attitudes toward dieting, lifting and fitness are getting a little more like men's!

> Lyle sharing his amazing and often harrowing adventures with Bipolar 2 Disorder!

> The dangers of fitness professionals ignoring mental illness, mood disorders and stress/anxiety in their day to day interactions with clients.

And much more.

Whether you love Lyle or hate him, he's virtually impossible to ignore. Give this one a listen. I think you might learn a few things. I know I did.

As always, if you have questions, comments or thoughts feel free to reach out through the podcast page, on Twitter @philhueston or Instagram @coachphilhueston.

Links to Lyle's and other books mentioned in the podcast:

Welcome to the second Research Round-up!

On today's episode:

> What surprised researchers about women and low carb diets!

> Why weight loss really is a "gut reaction" and how trillions of bacteria may be sabotaging - or helping - your weight loss!

> What is the relationship between brown fat, muscle tissue and metabolism, and how might it help people struggling to lose weight?

As always, I'd love to hear from you!

Welcome to a brand new feature on the Four Pillar Fitness podcast!

Each week on Research Round-up, I'll share my take on several research studies relating to one area of health, fitness, wellness or performance.

This week our studies include research on:

> How eating whole eggs may help you avoid Type 2 Diabetes!

> How exercise helps eliminate belly fat - and how that process can get short-circuited!

> How "exercise snacks" like walking up and down several flights of stairs can improve your cardiorespiratory health!

Give a listen and, as always, your thoughts are welcome!