How To Sleep Better And Boost Your Fitness The Friction Factor Fitness podcast

18:59

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 meaningful change, underscoring that confidence is just as critical as motivation. I offer insights to assist those working on incorporating diet and exercise into their daily lives. Join me as I explore these profound mindset challenges and provide strategies for overcoming them. Let's embark on the journey towards lasting, positive change together. Don't forget to like, subscribe, and share this episode with those who could benefit, and stay tuned for more valuable content from The Friction Factor Fitness Podcast.…

The Friction Factor Fitness Podcast

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Get Fit in Less Time: The Science of Short Workouts 24:10

2 years ago24:10

24:10

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 intensity cardiovascular exercise per week, this advice is incomplete. Muscle-strength activity was added to the adult activity guidelines for Americans back in 2008, but many doctors still fail to mention this. Tyler also talks about how to fit exercise into a busy lifestyle and how strength training can count as cardio if structured correctly. Tune in to learn more about how to develop lifelong fitness habits and fit exercise into your life.…

The Friction Factor Fitness Podcast

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Building Sustainable Fitness Habits – Tyler Martin on Happy & Healthy at Any Age 9:06

2 years ago9:06

9:06

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 friction factor" and make the most of your time and energy. Originally aired on 1490 WGCH, this interview is a must-watch for anyone looking to improve their health and wellness while juggling a busy lifestyle.…

The Friction Factor Fitness Podcast

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Reboot Your Routine Pt 1: How to Break Through Exercise Stagnation 22:46

2 years ago22:46

22:46

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 progress. He also shares some tips to help you stay motivated and reach your fitness goals. Tune in to learn how to beat exercise stagnation and keep improving your health and fitness.…

The Friction Factor Fitness Podcast

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How to Sleep Better and Boost Your Fitness 28:24

2 years ago28:24

28:24

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. You’ll discover how to save time by getting to bed earlier and waking up easier, how to optimize your sleeping environment for maximum comfort and relaxation, and how to adjust your wakeup time to fit in a morning workout that will boost your energy and productivity throughout the day. Whether you’re a busy professional, a working parent, or a student with a tight schedule, this episode will help you overcome the obstacles that prevent you from getting enough sleep and feeling your best. Tune in now and get ready to sleep better and live better!…

The Friction Factor Fitness Podcast

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How to Make Fitness a Habit: One Change at a Time 16:11

2 years ago16:11

16:11

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 form a habit. Watch this podcast and find out how to achieve your fitness goals more effectively.…

The Friction Factor Fitness Podcast

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Tyler Martin on Super Talk with Kristi Slaughter: How to Stay Fit and Healthy in a Busy World 26:36

2 years ago26:36

26:36

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 goals that suit your lifestyle - Overcome negative relationships with food and enjoy eating without guilt…

The Friction Factor Fitness Podcast

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Chrono-Exercise: The New Fitness Trend You Need to Know? 19:51

2 years ago19:51

19:51

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 chrono-exercise is a useful fitness concept or just another fad to ignore. The Guardian article referenced in the episode: https://www.theguardian.com/lifeandstyle/2023/apr/28/the-secret-to-getting-more-out-of-exercise-its-not-what-you-do-its-when-you-do-it…

The Friction Factor Fitness Podcast

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Habit Hacks: How to Exercise Without Thinking 21:29

2 years ago21:29

21:29

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, you can turn exercise into a lifestyle that works for anyone, no matter how busy or out-of-shape you are. Tune in and find out how to hack your habits for better health and fitness.…

The Friction Factor Fitness Podcast

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Why Conventional Fitness Programs Fail Busy People 28:40

2 years ago28:40

28:40

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 to optimize your workouts and nutrition for maximum efficiency, effectiveness, and repeatability regardless of your age, gender and experience level. Links referenced in the talk: Youtube version of this presentation (with video): https://www.youtube.com/watch?v=OcjspTKyyaI Tyler’s LinkedIn Profile: https://www.linkedin.com/company/tyler-martin-fitness-author/?viewAsMember=true Tyler’s Facebook Profile: https://www.facebook.com/FrictionFactorFitness At-Home Workout Starter Guide: https://1drv.ms/b/s!Ao8uUE2QzJexjU281dN5_Eh9fLdf?e=9PEA0G Free Fitness Calculator: https://www.frictionfactorfitness.com/register-to-access-your-free-fitness-calculator/ Dieting for Fitness Progress: https://www.frictionfactorfitness.com/dieting-for-fitness-progress/…

The Friction Factor Fitness Podcast

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The Benefits of Strength Training for Everyone (No, You Won’t Get Bulky) 21:51

2 years ago21:51

21:51

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 long and healthy life. Tune in and learn how to get stronger without getting huge, and why you should start strength training today. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf Article on Exercise Selection: https://www.frictionfactorfitness.com/exercise-selection-for-busy-people/…

The Friction Factor Fitness Podcast

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How to Exercise Smarter, Not Harder: The Truth About Motivation and Efficiency 10:35

2 years ago10:35

10:35

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 learn how to make exercise a habit, how to overcome common obstacles, and how to enjoy the benefits of physical activity. Tune in and discover how to improve your health and fitness in a more sustainable way.…

The Friction Factor Fitness Podcast

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The Friction Factor Author Interview - Conversations with Doug Duin 18:19

2 years ago18:19

18:19

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).…

The Friction Factor Fitness Podcast

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The Culture Buzz: The Friction Factor Author Interview 13:43

2 years ago13:43

13:43

Interview by John Busbee, The Culture Buzz Host/Producer In 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. Topics Aired Feb 2023 on KFMG-FM (Des Moines, IA)

The Friction Factor Fitness Podcast

1
Meal Building for Busy People 31:51

2 years ago31:51

31:51

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 – Recommendations for Foodies Subscribe to my email newsletter here: http://frictionfactorfitness.com The Lose It! app: https://app.loseit.com/…

The Friction Factor Fitness Podcast

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Fitness Routines For Travel 24:02

2 years ago24:02

24:02

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://frictionfactorfitness.com…

The Friction Factor Fitness Podcast

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A Fitness Plan For Busy People 27:12

2 years ago27:12

27:12

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.com

The Friction Factor Fitness Podcast

1
Fitness Metrics for Motivation 26:48

2 years ago26:48

26:48

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…

The Friction Factor Fitness Podcast

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The Case for At-Home Workouts 20:46

2 years ago20:46

20:46

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? 00:18:32 – Episode recap http://frictionfactorfitness.com…

The Friction Factor Fitness Podcast

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Macronutrients Explained 21:40

2 years ago21:40

21:40

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.com

The Friction Factor Fitness Podcast

1
Monitoring Body Composition 21:01

3 years ago21:01

21:01

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 composition psychologically healthy? 00:18:29 – Episode recap Free body composition calculator: https://www.frictionfactorfitness.com/register-to-access-your-free-fitness-calculator/ http://frictionfactorfitness.com…

The Friction Factor Fitness Podcast

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Are Isolation and Ab Exercises Necessary? 18:34

3 years ago18:34

18:34

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…

The Friction Factor Fitness Podcast

1
Breaking Free from Diet Culture 29:50

3 years ago29:50

29:50

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 in this podcast: 5 Ways to Ditch Diet Culture http://frictionfactorfitness.com…

The Friction Factor Fitness Podcast

1
Assessing Body Composition 22:19

3 years ago22:19

22:19

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 key takeaways http://frictionfactorfitness.com *Below are the formulas referenced in the podcast for estimating your muscle mass using the free-fat-mass-index. Again, I recommend using the automatic calculator on my website instead. Lean body mass: Weight in pounds ×(1 – (body fat percent ÷ 100)) FFMI: (Lean body mass ÷ 2.2) ÷ (height in inches × 0.0254)^2 Adjusted FFMI: FFMI + (6.1 × (1.8 – (height in inches) × 0.0254))…

The Friction Factor Fitness Podcast

1
Sustainable Motivation for Fitness 15:07

3 years ago15:07

15:07

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…

The Friction Factor Fitness Podcast

1
Making Cheat Meals Work with a Meal Plan 20:00

3 years ago20:00

20:00

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 recap and key takeaways http://frictionfactorfitness.com…

The Friction Factor Fitness Podcast

1
Tips For Sticking to a Nutrition Plan 24:11

3 years ago24:11

24:11

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 portion control 00:18:17 – Measuring portions and food scales 00:20:51 – Episode recap and key takeaways http://frictionfactorfitness.com…

The Friction Factor Fitness Podcast

1
Cardio Exercise for Busy People 24:00

3 years ago24:00

24:00

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 training explained 00:012:53 – How interval training saves time 00:14:52 – How interval training saves hours 00:16:40 – Interval training can help you build long term habits 00:17:22 – Selecting stationary cardio options 00:18:35 – Top three stationary cardio options at home 00:21:08 – Key takeaways http://frictionfactorfitness.com…

The Friction Factor Fitness Podcast

1
Strength Training for Busy People 26:19

3 years ago26:19

26:19

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 strength exercises 00:13:21 – The best strength exercises for busy people 00:15:51 – The six essential strength exercise movements 00:17:44 – Horizontal push exercise recommendations 00:18:32 – Horizontal pull exercise recommendations 00:19:18 – Vertical push exercise recommendations 00:20:23 – Vertical pull exercise recommendations 00:21:11 – Hip dominant pull exercise recommendations 00:22:27 – Quad dominant push exercise recommendations 00:23:48 – Key takeaways https://www.frictionfactorfitness.com…

The Friction Factor Fitness Podcast

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Top Exercise Tips for Busy People 27:14

3 years ago27:14