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You probably see the enormous value of being more physically fit, but like most people, you struggle to fit diet and exercise into your daily routine. The #1 problem is friction, the inefficient use of time and energy. Most of us have busy lives, with many responsibilities, priorities, and people who depend on us. With so much to do, the average person has very little bandwidth for fitness. The major problem with common diet and exercise solutions is they take too much time and energy—they c ...
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Making Lifestyle Change: Why “Finding Your Why” is Not Enough
18:59
18:59
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In this episode, I go beyond the cliché advice of "finding your why" for fitness motivation, delving deeper into the mindset of healthy lifestyle changes. I discuss the need to prioritize self-care, even if it seems counterintuitive, as it is vital for lasting change. Additionally, I explore the significance of believing in your ability to enact me…
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Get Fit in Less Time: The Science of Short Workouts
24:10
24:10
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In this episode of the Friction Factor Fitness podcast, host Tyler Martin discusses the power of short workouts and how new research shows that people can still get major benefits from small amounts of exercise, even if it’s less than the 150 minutes per week recommended. He explains that while doctors often recommend 150 minutes of moderate intens…
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Building Sustainable Fitness Habits – Tyler Martin on Happy & Healthy at Any Age
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9:06
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Are you struggling to find time for self-care in your busy schedule? Tune in to this interview with fitness author Tyler Martin on "Happy & Healthy at Any Age" with host Robin Pasteur. Martin discusses his approach to fitness and how to build sustainable habits by eliminating friction in your diet and exercise process. Learn how to "face the fricti…
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Reboot Your Routine Pt 1: How to Break Through Exercise Stagnation
22:46
22:46
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In this episode of the Friction Factor Fitness podcast, Tyler focuses on how to overcome exercise stagnation, a common problem that many people face when they stop seeing results from their workout routine. He explains why exercise stagnation happens, and how to break through it by changing your routine, challenging yourself, and tracking your prog…
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How to Sleep Better and Boost Your Fitness
28:24
28:24
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In this episode, I share how you can make sleep a priority and a habit that will enhance your physical fitness and well-being, even if you’re always on the go. You’ll learn why sleep is so important for your health and performance, and how you can improve your sleep quality and quantity with some simple tips and tricks that fit your busy schedule. …
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How to Make Fitness a Habit: One Change at a Time
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16:11
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In this podcast, you'll learn how to make lifestyle changes for physical fitness without getting overwhelmed or giving up. You'll discover why it's important to change your behaviors gradually and sequentially, focusing on one change at a time. You'll also learn a simple technique to anchor a new behavior to an existing one, making it easier to for…
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Tyler Martin on Super Talk with Kristi Slaughter: How to Stay Fit and Healthy in a Busy World
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26:36
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In this video, Tyler Martin, a fitness expert and author, joins Kristi Slaughter on Super Talk to share his tips on how to stay fit and healthy in a busy world. You will learn how to: - Overcome the fitness challenges of a hectic schedule - Set your own fitness standards and not compare yourself to others - Set realistic and achievable fitness goal…
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Chrono-Exercise: The New Fitness Trend You Need to Know?
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19:51
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What is the best time to exercise for optimal health and fitness? In this podcast I explore the idea of chrono-exercise, which claims that the timing of exercise matters more than the type of exercise. Is there any scientific evidence to support this theory? And how does it affect the average person’s well-being? Watch this episode to find out if c…
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Habit Hacks: How to Exercise Without Thinking
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21:29
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In this episode, you'll learn how to exercise without thinking. You'll discover why habits are more effective than willpower or motivation for making exercise a consistent part of your life. You'll also learn two powerful tools for building an exercise habit: establishing cues and eliminating behavioral friction. By applying these simple strategies…
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Why Conventional Fitness Programs Fail Busy People
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28:40
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Are you tired of spending hours at the gym and seeing no results? Do you want to get fit without sacrificing your precious time and energy? This video explains why conventional fitness programs are a waste of your time if you live a busy lifestyle and how anyone can meet the basic fitness requirements in much more repeatable ways. It explains how t…
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The Benefits of Strength Training for Everyone (No, You Won’t Get Bulky)
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21:51
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Are you afraid of getting too big and bulky from strength training? If so, you're not alone. But you're also missing out on one of the best ways to improve your health and fitness. In this episode, I'll bust the myth that strength training will make you look like a bodybuilder, and show you why it's a requirement for everyone who wants to live a lo…
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How to Exercise Smarter, Not Harder: The Truth About Motivation and Efficiency
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10:35
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Do you struggle to find time and motivation to exercise regularly? In this episode, Tyler discusses why the constant drive to get yourself motivated for exercise is not the best approach to being consistent over time. He shares some practical tips and strategies on how to fit exercise into your busy day, without relying on motivation alone. You'll …
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The Friction Factor Author Interview - Conversations with Doug Duin
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In this interview, Tyler talks about how busy people can create sustainable exercise and diet and how we can overcome different 'frictions' that create inefficient use of our time and derail positive repeatable behaviors. Originally aired on Conversations with Doug Duin - 100.7 The Wolf (Seattle, WA).…
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The Culture Buzz: The Friction Factor Author Interview
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13:43
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Interview by John Busbee, The Culture Buzz Host/ProducerIn his exceptional life resource book, The Friction Factor: The Busy Person's Guide to Sustainable Diet and Exercise, Tyler Martin shares conceivable and achievable strategies to better health. TopicsAired Feb 2023 on KFMG-FM (Des Moines, IA)By Friction FactorFitness
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Episode Timestamps: 00:00:30 – Introduction 00:01:03 – Nutrition Challenges for Busy People 00:03:55 – Prerequisites for Meal Building 00:06:07 – The Value of Nutrition Apps 00:11:11 – The Meal Building Process 00:13:40 – A Meal Building Example 00:23:23 – Meal Building Recap 00:26:15 – How Much Time Does Meal Building Take? 00:29:16 – Recommendati…
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Episode Timestamps: 00:00:13 – Introduction 00:01:05 – Travel makes fitness routines harder 00:06:41 – The challenges of exercise during travel 00:08:53 – Exercise tips for travel 00:13:38 – The nutritional challenges of travel 00:14:44 – Nutrition tips for travel 00:20:16 – Fitness tools for travel 00:22:16 – Key takeaways http://frictionfactorfit…
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Episode Timestamps: 00:00:13 – Introduction 00:00:55 – I was too busy for fitness 00:03:50 – The key idea: habit building 00:07:37 – Success without friction 00:09:58 – Exercising smarter 00:13:16 – A sustainable diet 00:19:51 – Tracking success 00:25:56 – Conclusion http://frictionfactorfitness.comBy Friction FactorFitness
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Episode Timestamps: 00:00:13 – Introduction 00:01:30 – What is a fitness metric? 00:02:25 – Defining fitness motivation 00:06:54 – How fitness metrics support motivation 00:10:08 – Aversion to fitness metrics 00:15:28 – Fitness metrics you should use 00:25:16 – Conclusion http://frictionfactorfitness.com…
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Episode Timestamps: 00:00:14 – Introduction 00:01:29 – Should I exercise at home or in a gym? 00:03:38 – Eliminating friction from the exercise process 00:06:24 – The best solution for busy people 00:08:27 – Make exercise fun instead of quick? 00:11:41 – How to get motivated to exercise at home? 00:16:30 – When do commercial gyms make sense? 00:18:…
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Episode Timestamps: 00:00:14 – Introduction 00:02:04 – Why nutrition is so complicated 00:03:18 – How to simplify nutrition 00:07:25 – Understanding protein intake 00:10:32 – Understanding carbohydrates 00:13:51 – Understanding fat 00:17:59 – Episode recap http://frictionfactorfitness.comBy Friction FactorFitness
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Episode Timestamps: 00:00:13 – Introduction 00:01:31 – Which body composition metrics matter? 00:03:38 – Check your body composition daily 00:06:42 – Check your metrics in the morning 00:07:55 – Interpreting body composition metrics 00:10:37 – Documenting your metrics 00:13:42 – Checking metrics as a lifelong habit 00:14:55 – Is checking body compo…
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Are Isolation and Ab Exercises Necessary?
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18:34
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Episode Timestamps: 00:00:13 – Introduction 00:01:10 – What is an isolation exercise? 00:03:37 – Should busy people do isolation exercises? 00:06:23 – Are abdominal exercises necessary? 00:08:07 – The key to the crunch 00:11:11 – Increasing the crunch challenge 00:15:16 – Key takeaways http://frictionfactorfitness.com…
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Episode Timestamps: 00:00:14 – Introduction 00:06:23 – Is diet culture pseudo-science? 00:10:43 – The main problem with diet culture 00:13:09 – Should we throw out fitness standards? 00:19:57 – Can there be objective fitness standards for everyone? 00:23:54 – Achieving body harmony 00:29:08 – Ending Here is a link to the ACE article that I discuss …
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Episode Timestamps: 00:00:14 – Introduction 00:00:53 – What is body composition and why measure it? 00:03:55 – Taking your key measurements: height, weight, and bodyfat percentage 00:08:27 – Estimating your current muscle mass 00:12:06 – Setting bodyfat and bodyweight targets 00:16:42 – Setting a muscle development goal 00:20:18 – Episode recap and…
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Episode Timestamps: 00:00:14 – Introduction 00:01:03 – Why is it hard to stay motivated for fitness? 00:02:00 – Setting concrete goals 00:04:20 – Building a Motivational Vision 00:07:07 – The problem with short-range goals 00:10:10 – Short-range goals and friction 00:12:12 – Episode recap and key takeaways http://frictionfactorfitness.com…
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Episode Timestamps: 00:00:14 – Introduction 00:01:47 – What is a cheat meal, really? 00:03:30 – Are cheat meals OK? It depends. 00:05:49 – Why frequent cheat meals make things harder 00:08:05 – Splurging without tracking 0010:59 – The importance of tracking nutritional intake 00:14:11 – Using nutrition aps to eliminate friction 00:15:56 – Episode r…
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Episode Timestamps: 00:00:15 – Introduction 00:01:16 – Are diet plans necessary if you’re exercising regularly? 00:03:02 – Why is sticking to a nutrition plan so hard? 00:04:00 – Why not having feedback destroys motivation 00:05:45 – Daily weight checks as feedback mechanisms 00:10:10 – The problem of portion control 00:13:06 – Core meal design for…
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Podcast #3 – Cardio Exercise for Busy People Episode Timestamps: 00:01:09 – Why cardio isn’t optional 00:02:35 – What cardio does for your body 00:03:40 – How much cardio is recommended? 00:04:57 – How to select the best exercise options 00:06:06 – The cardio mistake that busy people make 00:08:50 – Benefits of stationary cardio 00:09:18 – Interval…
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Episode Timestamps: 00:01:05 – Why should you be strength training? 00:01:33 – How does strength training affect body composition? 00:02:50 – What happens to muscle as you age? 00:04:55 – Will you develop huge muscles if you do strength training? 00:07:56 – How much strength training should you do? 00:09:48 – Why people struggle to select the right…
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Podcast #1 –Top Exercise Tips for Busy People Episode Timestamps: 00:00:15 - How this podcast can help you get fit? 00:01:19 - Who is Tyler Martin and what does he know about fitness? 00:06:27 - Why most people fail at diet and exercise? 00:08:21 – What is friction? 00:10:46 – Why most fitness plans are not compatible with life 00:12:45 – The benef…
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