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Who You Are Being, Not What You are Doing

  • July 17, 2018

Aaaaaaannnddd … just like that, here we are coming up on two years of doing this podcast without missing a week. I’m going to be sincere and say that you, the loyal listener, are beginning to feel like family.

You might be wondering how I’ve managed to go so long without missing a week here and there, and I’ll let you in on my secret in the last half of this podcast. But first, let’s talk a bit more about fat loss and how it relates to who you are being versus what specifically you are doing. This little secret has helped me to already reach my fitness goal – to get my body fat percentage down to 10%, and stay there for the summer.

Episode highlights:

– The key to using your own biofeedback to know if you’re on the right path with your diet and nutrition ([1:44])
– Why thinking about restrictions and what you’re depriving yourself of is the kill your diet. Here’s how to have structure instead ([2:11])
– How to know your if your body is telling you, you need a cheat day versus just the occasional craving ([3:21])
– How thinking about the fat in your body being like a sink filled with water helps you see the bigger picture for how to safely and permanently lose fat ([3:57])
– Metabolism is so much more than burning tons of calories. Here’s how to train your metabolism for ultimate health ([5:59])
– How understanding your body’s set point helps you stay on track with your diet, and why you should never go below it for too long ([7:43])
If your hunger feels like this, you know you’re in fatloss mode ([9:37])

On commitment and clarity …

Jumping back in to how I’ve been able to do this show week after week without missing any, the two Cs – commitment and clarity – have made all the difference. But when I say commitment, I mean something a little different than most. I’m not telling you to suck it up and just press through because you said you would. Likewise, clarity is a little more nuanced. But understanding these concepts will really help you go the distance no matter what you apply them toward. Check out the show to learn what I mean.

Thanks for tuning in today. I hope what I shared helps you with how to know when you’re on the right track. Please share this episode and leave the show a review on iTunes. And as always, connect with me on Facebook: facebook.com/KyleNewellFitnessExpert.

Now get out there and get winning your week! You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




Who You Are Being, Not What You are Doing

  • July 11, 2018

Episode 102




Vanilla Habits to Help You Create a Life of Purpose

  • July 10, 2018

I always get a kick when I see guys I was competing in bodybuilding with 10 years ago, still up there, doing their thing flexing for trophies. Don’t get me wrong, I LOVED my time competing, but I used that time as a stepping stone – I learned all I could and moved on to a greater purpose. Much of what I learned competing I carried forward to start Newell Strength, and it’s been a big reason for why I am where I am in life. But the biggest reason is that somewhere along the line I decided I wanted to live a life of design … I wanted to live on purpose.

If your like me, you’re probably thinking, “I want to live a life of purpose, too!” Great news! I’m going to talk to you about some vanilla habits to form to make sure living a life of purpose is exactly what you do. Dig in …

Episode highlights:

– Transformation in life really boils down to these two simple things ([3:15])
– Are you journaling? If not, you’re missing out on something extremely powerful – plus, three things you should write down every day … ([3:40])
– If you’re counting on “Magic shortcuts” but neglecting this, you’re shooting yourself in the foot ([4:58])
– Going through a tough patch? This brain exercise takes no time at all and can help you power through ([6:00])
99.5% of actual learning happens from this ([7:35])
– The very important difference between responding versus reacting ([8:29])
– Why it’s so important for you to stay connected to your “Why” ([10:01])

A bit about boredom …

Don’t mistake my use of the term “vanilla” for meaning that I’m telling you to do stuff that’s boring. You know I’ve said countless times that the brain will only form habits around things it finds pleasurable. I’m simply stating that you need to find ways to keep these habits interesting so you don’t jump to the next “big thing” the moment you notice yourself slacking.

Ok, that’s all for today. Thanks for listening and I hope you found this helpful. Please share this episode and leave the show a review on iTunes. Connect with me on Facebook: facebook.com/KyleNewellFitnessExpert.

You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

 




The Highest Form of Learning is Unlearning

  • July 3, 2018

Well, here we are … the 100th Unlocking Your Inner Strength episode. Some might call it amazing, but – inline with what we’ll chat about today – this episode is the result of consistency and stacking. I’ll tell you more about why that’s important, especially if you’d like to see results in any area of your life, but before we jump in, I want to thank you all for being such loyal listeners.

Given that we’ve covered so much in these 100 shows, I felt like this would be a good time to talk about emptying your cup, or “unlearning”. It might sound paradoxical, but unlearning is one of the most effective and important things you can do so you’re open to new information. Take a listen to see what I mean …

Episode highlights:

– The two types of people you meet in life – which one are you? ([1:30])
– Most people act out of convenience. To see results in any area of your life you hope to improve, this should be your motivation for acting … ([2:00])
– Think your work is fun? It’s not, or rather shouldn’t be. That doesn’t mean you should hate it, but you should get this rather than fun out of your work ([4:10])
– Fitness applies to more than just your physical appearance. To be fit means having two critical elements for seeing things through. – – — –

– Knowing this opens so many locked doors … ([4:53])
– The one thing every religion has in common and how it should shape how you engage with the world around you ([5:09])
– How to empty your cup so new information can challenge you toward a deeper knowledge and understanding ([6:26])
– Review: you should strive for fitness in every area of your “F5” to achieve balance, fulfillment and happiness ([10:35])

I’m uncertain about the future …

But I AM certain that I’ll be able to deal with it. No, I’m not going anywhere any time soon, but I wanted to leave you with this little nugget to think about: How well do you deal with uncertainty? And isn’t everything you’re doing to become your best self really centered around better equipping you to prepare for, and navigate uncertainty? Knowing this at a core level will place you miles ahead of so many others who are still searching.

Thanks again for tuning in. I hope you found this helpful. Please share this episode and leave the show a review on iTunes. Connect with me on Facebook: facebook.com/KyleNewellFitnessExpert.

You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




Stepping Over $100 Bills to Pick up Nickels

  • June 26, 2018

Most of us learned this in kindergarten, but it seems it’s a lesson we easily forget. You know, like when you were a kid and you thought two coins were better than one – like two nickels were better than one quarter. The opposite is true.

Of course, when it comes to fat loss, some of the simplest, most principled things get convoluted and confused, and we step over the $100 bill because the new, shiney nickel gleams and catches our eye.

Well today’s episode is your wake-up call! Stop searching for shiny objects you think will be the magic charm to turbo-charge your fat loss. Start picking up $100 bills, and you’ll reach success.

Episode highlights:

– The number one thing your brain needs in order to progress and move forward ([1:24])
– A simple question to ask yourself to improve as a leader that your brain has no choice but to answer ([2:33])
– Why you should never, ever, ever over-diet and push to the extreme ([2:33])
– A simple system of measurement that is WAY more effective at determining you actual fat loss than stepping on scales or counting calories ([6:44])
– If you’re going hard in the morning with cardio and killing yourself with calorie suppression, but you’re not doing this beforehand, might as well give up now ([9:06])
– Where to find your “$100 bills” that will really ramp up your fat loss efforts ([9:53])
– Most people get it all wrong when it comes to Keto diets. Here’s what you really need to know … ([10:25])
– Feel like your fat loss has stalled? Observing changes in these parts of your body will tell you if you’re on the right track ([12:07])

One away …

I can’t believe how fast time has flown by. Next week is the 100th episode of the Unlocking Your Inner Strength Podcast. Be sure to take a moment to celebrate with me (… part of the Fitness Pizza Pie, remember?). Here’s to dispelling more of the horribly bad mainstream fitness advice and moving forward in success, together!

I hope you found this helpful. Thanks for joining me on this journey. Please share this episode and leave the show a review on iTunes. Connect with me on Facebook: facebook.com/KyleNewellFitnessExpert.

You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




The Biggest Mistakes People Make in Fat Loss

  • June 19, 2018

Mistakes in any area of life can be a good thing – if you learn from them, and they don’t get you arrested. But too often, I see people making the same mistakes over and over again when it comes to fat loss.

In the last episode, I shared with you some things to start doing to win your fat loss battles. Today, let’s talk about what you need to avoid doing.

Episode highlights:

– An app I recommend for tracking progress on your fat loss goal ([1:58])
– You can avoid the absolute BIGGEST fat loss mistake people make just by doing this one easy thing ([3:07])
– The number one reason why people put off starting a fat loss program – or anything else – and how to brush past it ([3:35])
– The two components that must be in any diet in order to supercharge your fat loss and maintain it ([5:06])
– Why you’re better off starting with small changes versus shooting out from the gate ([5:54])
– If you notice your body doing more of these two things, good news — you’re in fat loss mode ([7:11])
– The three biological processes of fat loss and how to help your body make them happen more easily ([8:56])
-If you’re not doing these three crucial things right, forget about fat loss supplements ([10:44])

Keep it simple …

It might seem a little overwhelming to think about all of the things you should and should not be doing to win the fat loss war. That’s ok. Here’s the best thing you can do: take the first step. You’ll figure out the rest as you go.
Remember, you don’t have to be perfect. You just have to stick with it, which all of these tips should help you do.

I hope you found this helpful. Next week we’ll talk nutrition and cheat meals. Please leave the show a review on iTunes, and like me on Facebook: facebook.com/KyleNewellFitnessExpert.

You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




How to Succeed in Your War on Fat Loss

  • June 12, 2018

Do you want to know what I love about helping people on their fitness journey, specifically with losing fat? It’s the fact that even just showing up every day and going through the process makes a person’s life so much more rewarding. That is, if they’re doing it right. And there’s more bad information out there on how to lose fat than there is right, and actually helpful information.

Honestly, it makes me angry that so many people believe they have to do these extreme diets and endless cardio to lose weight. All of that can actually backfire, big. Let’s talk about why …

Episode highlights:

– People get into fitness because of body image issues, but little-known fact, most bodybuilders have more body image issues after they start competing. Here’s why ([1:27])
– Your body is like a pendulum. Expect this to happen if push it too hard one way … ([2:44])
– The biggest predictor of future weight gain isn’t the junk food you eat. It’s this one thing you think you’re doing right ([3:09])
– You’re not Arnold Schwarzenegger or Lolo Jones. And that’s good because knowing this will help you design training programs that actually work ([3:26])
– Be the tortoise, not the hair when you start your fat loss journey. – -Then you’ll be able to pay attention to this … ([4:04])
– Why rigid restrictions and endless cardio workouts actually may make you fatter ([4:26])
– The first two things you need to focus on in your weight loss effort … ([4:59])
– To guarantee improvement in any area, you have to commit to doing this one thing ([6:44])
– You lose the most fat when you’re doing this. Neglect it, and you’re sure to actually pack on weight ([8:57])
– A super simple multiplication to figure out how many calories you should be consuming for optimal weight loss ([9:44])
– If your body becomes more efficient at using fewer calories, what do you think will happen when you start eating normal portions again? ([10:58])

Focus on fat loss at least once per year …

Now that you know the real science and approach to losing weight, I recommend you try to focus on fat loss at least once per year. Even if you have just a little to lose, the process will sharpen your focus, aid in goal setting and improve your overall quality of life.

That’s all for this episode, I hope you learned something useful. Next week we’ll talk supplements and conditioning protocols. Please leave the show a review on iTunes, and like me on Facebook: facebook.com/KyleNewellFitnessExpert.

You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!




Your 7 Bodily Fitness Systems

  • June 5, 2018

Want to have a little fun? Try this with the resident trainer at your local gym. Next time you see him, ask him how the seven different biological systems adapt to imposed demands. Ask him how those adaptations work in conjunction with the Fitness Pizza Pie to wrap up into the broader goal of achieving holistic training.

The fact is, most run of the mill trainers don’t know any of this stuff. They can hold a stopwatch and yell at you to run until you puke, but unless you find the balance between stressing every single one of your 7 bodily systems and everything else on the Fitness Pizza Pie, you’re never going to see the full potential of your strength and health. Here’s what you need to know about these seven systems …

Highlights from today’s show:

– First, a note about fear and mastering your mind to recognize where fear comes from ([1:11])
– A quick review of the Fitness Pizza Pie from last time. Each of these slices correlates to health and strength in your 7 bodily fitness systems ([4:51])
– News flash! Training effects everybody differently. Why recognizing this actually makes planning for your training and nutrition much more simple ([5:59])
– Without further adieu, the 7 fitness bodily systems are … ([6:19])
– Training is all about creating adaptation to imposed demands. For the best health and strength, you’ve got to stress every one of your bodily fitness systems, but you also can’t neglect to do this … ([9:03])

Sleep, relax, play and learn …

I know I keep hammering this, but I just want to make sure you hear it here, because you’re likely not hearing it anywhere else. When life gets crazy with work and obligations, you may be able to get to the gym and eat right, but neglecting your sleep, relaxation, play and learning is like planting a palm tree in Antarctica. Don’t sabotage your health and strength for any reason. You’re a much better worker and all-around person when you’re strong and healthy.

 

Ok. That’s it for me on my soapbox. Thanks for listening today. I hope you enjoyed it. Please leave the show a review on iTunes, and like me on Facebook: facebook.com/KyleNewellFitnessExpert.

Enjoy your Fitness Pizza Pie, stress your 7 bodily fitness systems and win your week! You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

 




Discover Your Life’s Philosophy

  • May 29, 2018

Do you want to be among the world’s most elite? What if I told you that just by doing this one simple thing you’d be in the company of less than only 10 percent of the population? Skeptical yet? It’s true! And when you do the deep thinking and discover for yourself a guiding philosophy for your life, it becomes easier to live your life on your terms – like the top 10 percent of the population does.

But if you’re going to define the mission statement for your life and future decision-making opportunities, there are some things you should know.

Highlights from today’s show:

– This one thing will make every decision you make in life so much easier ([1:36])
– Why you should never intentionally try to make people feel bad, especially if you’re a leader ([2:46])
– How to gain the “slight edge” and why that’s important for sustained success ([3:37])
– A piece of advice I was given more than 20 years ago that still has me motivated to keep pressing forward ([4:55])
– Why violent accountability is the only way to create your best life ([5:09])
– It’s not selfish to say, “It’s about me.” Here’s how you can be the bigger person with this exact mindset ([6:23])
– The ideal length for your mission statement or life philosophy should be … ([8:11])
– I’m not a rebel. I wear clothes, after all. But I do live life on my terms. You should, too, and here’s why … ([9:12])
– When is good, good enough? When it’s good. How to overcome your fear of judgement so you can recognize good when you see it ([11:30])

Not all who wander are lost, but those who are lost likely got that way by wandering …

If you’ve been listening for a while, you know I LOVE anything and everything about strolling in nature. Taking a nice hike and taking in the scenery while meandering with no particular path to follow is a nice way to enjoy nature, but you should always at least have a bearing for where you are. It works for hikes. Not so much for your life’s direction. If you waffle and flounder expecting life to just happen to you, it will. But you may not like what you get. Avoid wandering far away from your life’s purpose by following the advice in this episode to define your life’s philosophy.

 

Thanks for listening today. I hope you enjoyed it. Please leave the show a review on iTunes, and like me on Facebook: facebook.com/KyleNewellFitnessExpert.

Follow your mission statement rigidly and go out and win your week! You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

 




What I Learned From the Legendary Scott Able

  • May 22, 2018

I was still doing bodybuilding competitions when I found Scott Able, and I’ll admit … I was looking to cheat. No, I wasn’t going to take banned substances, and I wasn’t going to hammer any knee-caps, but I was looking to find scientific validation to my desire to incorporate cheat days into my competition diet. Scott actually showed me something even better, and I hired him as my fitness coach. When I did, I set in motion a relationship that would bear fruit in so many ways – one, being core to the success of Newell Strength, and my fitness … nay, life philosophies. So what might these Able-isms offer you? Listen to find out.

Highlights from today’s show:

First, a couple notes on sleep:

– You may need to skip sleeping in, and sleep less if you want to achieve this MOST IMPORTANT aspect when it comes to setting healthy sleep patterns ([1:16])
– Did you know drinking alcohol during the day (or evening) does this to your R.E.M. sleep? Hint: it’s not good. ([2:11])

Able-isms:

– There’s great wisdom in the unconventional … workouts. I share one that’s sort of a “go-to” for me … ([2:40])
– Your metabolism isn’t confined to a day. Why understanding this gives you a major boost in reaching fitness goals ([4:41])
– Why you’ll rarely ever get what you need, but you’ll almost always get what you want. Do this to shift your exercise and nutrition mindset … ([6:40])
– Your training should never be like tracks in a sandhill. Pour the water from different spots for a change. And while you’re at it, deprive yourself of oxygen in your workouts ([7:50])
– Need a good coach? Look in the mirror. If you have relationships of any kind, you’re automatically a coach. But don’t fall into this dangerous trap ([10:36])

If the chase is wearing you out …

Stop chasing. Every goal you set should be centered around bringing more pleasure and more happiness into your life. This doesn’t mean you shouldn’t do hard things, but that those hard things you do should have a purpose that will bring you more of the life you want.

Scott is great at helping people want more out of their training, out of their fitness and out of their lives. I highly recommend you check him out. His website is: http://www.ScottAble.com. If you get good, actionable advice out of these episodes, give Scott some love as his science-based counter-cultural approach is a foundational aspect to my own approach.

Anyway, I hope you enjoyed this episode. Please leave the show a review on iTunes, and like me on Facebook: facebook.com/KyleNewellFitnessExpert.

Keep it unconventional and look for the bigger picture as you set out win your week! You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!