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All About Fitness

Are you active? Do you like to exercise? Do you want to know the best fitness plans for your goals? All About Fitness is here to help you identify the most effective workout programs for your needs. Pete McCall has been educating personal trainers around the world for more than twelve years and is now using that experience and knowledge to help you with your questions about exercise. The primary purpose of All About Fitness is to explain how exercise can slow down the aging process allowing you to add years of enjoyment to your life. A longtime spokesperson and media resource Pete has been quoted in Men's Health, Shape, Muscle and Fitness Hers, the Wall Street Journal, the Washington Post and numerous other periodicals. In addition, he has written textbook chapters for two of the largest personal training certifications and works with many popular fitness brands as a consultant and educator. If you want to maximize the results from your time spent sweating then be sure to catch each episode of All About Fitness.
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Now displaying: January, 2017
Jan 30, 2017

How are you doing with your weight loss goals so far this year? Have you lost the weight you wanted to? Have you been able to get rid of that extra fat hanging out on your body? Do you want some advice for what you could be doing better? 

Losing weight and getting rid of unwanted body fat are popular reasons for starting an exercise program. In order to reach those goals it helps to know a little of the science behind how your body stores and uses fat. For example, if you consume too many calories the excess energy that your body doesn't use could be stored as fat. There are reasons why even if you exercise everyday you could still be falling short of your weight loss goals. 

In this episode of All About Fitness I sit down with Fabio Comana, a Professor of Exercise and Nutrition Science at San Diego State University, to discuss how the body gains and loses weight and, most importantly, identify the types of activity you can be doing to help you reach your weight loss goals. 

Fabio and I speaking at an event in Thailand

Fabio and I speaking at Fitness Asia in 2010, come join us at an upcoming SCW Mania

 

If you want to learn more about exercise or experience workouts with some of the most dynamic instructors in the fitness industry you can visit Fabio, myself and numerous other fitness educators at a www.scwfit.com conference near your this year, use code: McCall17 to save on your registration!

 

Please visit the sponsors of All About Fitness:

ActivMotion Bar - Let the Resistance Move YOU!

SKLZ - Be Ready! Use code PM30 to save 30% on your next order

Vicore Fitness - makers of the Terra Core exercise platform, use code AAF to save on a Terra Core of your own.

Join me on:

Instagram: @PeteMcCall_fitness

Twitter: @PeteMc_fitness

Jan 27, 2017

Here are some numbers for you:

3500 calories - the amount of energy from a pound of fat

100 calories - the amount of energy it takes to walk or run a mile

5 calories - the amount of energy the body burns to consume 1 liter of oxygen

1 calories = the amount of energy required to increase 1 liter of water 1 degree centigrade.

 

A calorie is a measure of unit of energy. When we eat food we are absorbing nutrients that will ultimately end up in one of three places: in muscles to burn as energy, in our waste when we eliminate or in our adipose tissue where fat is stored to be used for energy at a later date.

If we eat a piece of food with 500 calories then whatever energy we do not burn or eliminate will be stored for use at a later time. In the body fat is simply stored energy; if you are looking to lose weight and burn fat then it is necessary to get up and be more active.

We use oxygen, along with fats and carbohydrates, to produce energy to fuel activity in the body. Anytime we use more muscle tissue or do more activity we will require more oxygen and therefore burn more calories.

If you've been struggling to lose weight then adding more activity to your daily habits can be one way to increase your net energy expenditure. Studies show that people who move more throughout the day can burn up to 300 more calories - that's equivalent to a 3 mile run!

In this Quick Fit Tip episode of All About Fitness I cover a few simple steps that you can take to burn more energy throughout your day.

 

One big tip: 

When reading a label to identify the amount of calories in a food or drink - Ask yourself, can I burn the energy that this is going to add to my body? If you see that a certain snack like a piece of pumpkin loaf from your favorite Seattle-based coffee store is 380 calories then that means you need to be prepared to walk about 4 miles to burn off the energy it will provide.

Are you prepared to burn off the energy you're about to consume?

At the USMC Camp Pendleton 10K Mud Run - Burning off some of my extra energy! 

 

Please visit the sponsors of All About Fitness:

ActivMotion Bar: Let the Resistance Move You!

Vicore Fitness: The maker of the new Terra Core - use code AAF to save 20% on a Terra Core of your own!

SKLZ - Fitness and Performance Products - use code PM30 to save 30% on your next order

Please follow Pete McCall:

Instagram: @PeteMcCall_fitness

Twitter: @PeteMc_fitness 

 

Jan 23, 2017
It's all about the movement
 
Episode 24 of All About Fitness features author and founder of Nutritious Movement, Katy Bowman. This was a first for All About Fitness, the interview was scheduled through a publicist; and to be completely honest, before receiving her book, Move Your DNA, I had not heard of Katy Bowman, but the concepts discussed in her writing were familiar to me as a fitness educator who teaches that exercise is a function of movement. In a cool synchronicity, I interviewed Jen Sinkler before I interviewed Katy; when I was editing our podcast I realized that Jen had made a specific reference to Katy’s work.  
 
Katy is a health and wellness educator who promotes the concept that rather than limiting ourselves to specific types of exercise that we should focus more on participating in all types of movement. We often think of physical activity as a construct of a specific activity like flexibility, cardio exercise or resistance training; through her blog, books and podcast - Katy Says, Katy helps people to focus on improving movement literacy by taking every opportunity to be as physically active as possible, which can greatly enhance the overall quality of life. A biomechanist by education, Katy uses scientific knowledge combined with real-world practicality to reshape the concept of physical activity into holistic, natural movements as opposed to a series of isolated, discrete joint motions. Katy’s books include: Move Your DNA, Whole Body Barefoot and the recently released Movement Matters
 
 
In our conversation today we focus on why it is important to think about enhancing movement through ALL types of physical activity. Research shows that people who move throughout the day are healthier than people who are stuck in the same position. You’ll hear Katy use the term Captive Humans - to describe how the shape of our body becomes dictated by the limited scope of movements we perform throughout our daily lives. On this episode you'll learn why it’s more important to focus on complete movement literacy, why the modern concept of exercise may actually be limiting how much we move and what you can do to be more physically active throughout your day. 
 
 
Please visit the sponsors of All About Fitness:
 
ActivMotion Bar
Here is an example of the ActivMotion Bar in action
 
Terra Core by Vicore Fitness
Use product code AAF to save 20% on the purchase of a Terra Core
 
SKLZ Fitness Products
Use product code PM30 to save 30% on your next purchase
Check out SKLZ products in action HERE
 
Connect with Pete McCall:
Instagram: @PeteMcCall_fitness
Twitter: @PeteMc_fitness
pete@petemccallfitness.com 
 
Jan 18, 2017

On this shorter episode of All About Fitness I discuss the basic components of fitness. We have a tendency to overcomplicate things, especially when it comes to exercise and working out, it's important to note that often the best experts in any field are those who do the basics extremely well.

The basic components of fitness are: strength training, energy pathway training, mobility training, fueling, rest and recovery, community and financial fitness; I describe what each component is but don't take a deep dive on how to achieve it - those will be happening on future episodes of the podcast. If you want to understand how exercise slows down the aging process, here is an article I wrote a few years ago that covers the basic physiology.

When it comes to exercise I'm a BIG proponent of a three-day-a-week split:

Day 1: Force production - either strength or power training, the goal is to challenge your muscles to generate a high amount of force (strength) or to produce force at the fastest velocity possible (power)

Day 2: Mobility training - technically flexibility is joint motion through a specific range of motion. Extensibility is the ability of tissue to lengthen and shorten. These two combined create mobility - the ability to control motion through a complete path of motion. Mobility training includes bodyweight exercises like gymnastics or TRX training, yoga, dance or martial arts. Mobility training will keep you moving but should not over stress the systems of the body.

Day 3: Energy pathway training - there are three specific energy pathways in the body and training on this day should focus on one of those. We should do some high intensity interval training but no more than one or two days per week (three if we have really good recovery strategies). 

Day 4: Rest or go back to day 1; however it's a good idea to take at least one complete rest day a week where the most activity you do is go for a long walk or catch up on chores around the house.

 

Following this three day split you do your higher intensity days on 1 and 3; if you do a high intensity day 3 of energy pathway training then take a rest day, if energy pathway training is lower intensity then you can jump right back into strength or power training on day 1.

The other components of fitness: fueling, rest, community and financial will be covered in future episodes of the podcast but each individual component is important for creating a well-balanced, low stress, high quality of life.

 

If you want to see me in person, I'm speaking at SCW Mania Fitness Conferences this year: www.scwfit.com use code McCall17 for a discount on your registration

 

Please visit the sponsors of All About Fitness:

Vicore Fitness the makers of the Terra Core use code AAF to save 20% on a Terra Core of your own

SKLZ - the makers of products for all components of your workout, use code PM30 to save 30% on your order

ActivMotion Bar - the first weighted bar with a dynamic, shifting resistance

Jan 12, 2017

Pete head shot

Episode 22 of All About Fitness represents two firsts: it was the first time I interviewed a guest with whom I did not have an existing relationship, and it was the first time I used Skype to record a podcast. The former was extremely successful which makes up for a few tech glitches on the latter.

David Dellanave is the founder and owner of the Movement Gym in Minneapolis, MN which has been recognized as one of the top gyms in the United States by Men's Health Magazine. David is recognized as a strength training expert and has developed a specific coaching model based on using biofeedback to determine the appropriate training intensity for each training day. David has written a book about deadlifting and is often cited by magazines for being an expert on using strength training to get results.

On episode 20 of All About Fitness I interviewed David's wife, the awesome Jen Sinkler so I thought it was only fair to give him the mic on this edition of the podcast. Our conversation covers the best things you can be doing at home to support your work in the gym, so it's definitely worth a listen!

Visit David's website: https://www.dellanave.com

The Movement Minneapolis (David's gym): https://www.movementminneapolis.com

My article on deadlifting - David was a contributing expert:

If you like All About Fitness please take a moment to give us a rating on iTunes. If you have any feedback please send me an e-mail at pete@petemccallfitness.com 

If you're interested in learning more about fitness please visit me at a SCW Mania fitness conference where I'll be teaching a number of workshops on the most effective ways to exercise.

http://scwfit.com/mania/

use code McCall17 to save 10% on registration

 

Thank you to the sponsors of All About Fitness

www.vicorefitness.com

The makers of the new Terra Core, use code AAF to save 20% when you purchase a Terra Core

www.activmotionbar.com

Let the Resistance Move YOU!

www.SKLZ.com

High performance training equipment.  

Use code PM30 to receive a discount off of your order!

 

Follow me on social media:

Instagram: @PeteMcCall_fitness

Twitter: @PeteMc_fitness

 

 

Jan 10, 2017

Pete McCall

Starting this week All About Fitness is moving to a two-podcast-per-week model where one podcast will feature a full, complete interview with an expert from a various fitness-related field where the focus will be on what you can be doing to improve your fitness level during the aging process, or how you can use exercise to slow down the aging process. The second podcast will be short and sweet where I will feature a brief review of a piece of relevant research, discuss a new trend or talk about the benefits of using a specific fitness product. The interview podcast will be between 25-45 minutes long and the second podcast, a kind of verbal blog, will be less than ten minutes.

Whenever I am first introduced to a new "expert" or authority in a particular field I am always interested about his or her background and why I should be investing my time listening to what he or she has to say. On this first short format of All About Fitness I provide a brief overview of my education and work experience in the fitness industry. No, I don't have a seven-figure following on social media, nor do I have six-pack abs or buns of steel (although my glutes are pretty well developed - thanks to kettlebell swings and deadlifts). But I have worked (and continue to work) for the two largest personal training certifications: the American Council on Exercise (ACE) and the National Academy of Sports Medicine. Talking about yourself is always tough, you want to provide some background about your legitimacy to be viewed as an expert but you don't want to appear to be what comedian Dane Cook refers to as 'too bragadocious.' (Not sure if that's a word, but I'm going for it). 

Episode 21 provides a brief overview of my knowledge, skills and abilities and why I'm doing this podcast.

If you like All About Fitness please take a moment and review on iTunes. If you have any direct feedback or guests you would like to book, please contact Pete@petemccallfitness.com 

 

Please visit the sponsors of All About Fitness

www.activmotionbar.com

www.SKLZ.com

www.vicorefitness.com 

Jan 3, 2017
Welcome to episode 20 of All About Fitness, first I’m pleased to announce a new sponsor - SKLZ, the maker of exercise products to help you reach your goals, listen to the spot for a code that can save you 30%. 
 
On episode 20 I’m thrilled to feature a conversation with a favorite member of my extended #FitFAM Jen Sinkler. Jen is a blogger, studio owner (along with her husband, the physically cultured David Dellanave - an upcoming guest on All About Fitness himself) and fitness personality who is helping to change how people exercise - you can read her extended bio here. Some highlights of her background are being a former member of the US Women’s National Rugby team, an editor for a fitness magazine, a frequent speaker at fitness conferences and, this is my favorite, she’s one of the few women who is a regular content (meaning workout) contributor to Men’s Health.
 
During our conversation today we talk about living without a car (LOVE IT), the benefits of strength training and specifically how her workout program has changed as she’s gotten a little older. As I’m getting more into podcasting and listening to other podcasts I’m finding I do not like long intros, so I’m trying to keep the recorded introduction short and sweet but am adding some personal input and thoughts AFTER the interview, so please stay tuned.

For more info about Jen, please visit her site:

https://www.jensinkler.com

 

Please visit the sponsors of All About Fitness:

ActivMotion Bar

Vicore Fitness - use code AAF for a 20% discount

SKLZ - listen to the spot for a discount code for 30% 

 

Follow me on Social Media!

Twitter: @PeteMc_fitness

Instagram: @PeteMcCall_fitness

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