Show cover of Second Wind Fitness with Brock Armstrong

Second Wind Fitness with Brock Armstrong

I have one goal: to help you think differently about exercise so you can move more of your body, more often, in more and more interesting ways. None of us want to exercise harder or longer to get good results (we have jobs, families, and lives) we want to exercise smarter not harder, and we want to have fun while doing it. Here’s the thing, none of us wants to exercise harder or longer to get good results – we have jobs, families and lives. We want to exercise smarter not harder, and we want to have fun while doing it. As I, Coach Brock Armstrong (formerly the Get-Fit Guy), begin the second half of my first century on this planet (I am 50 on Aug 3), I will use my background in Cognitive Behavioural Theory, endurance sport, and a lifelong love of movement to help you move through this world with ease, now and later in life. This podcast isn’t about getting skinny, ripped or jacked – but it is about being fit, capable, healthy and happy! Whether you were fit when you were younger and let it slide, you never found a fitness program that worked for you, or you are just tired of working so hard to stay fit, it’s about time to get your second wind. A little bit about me – as a child and teen, I was always active and fit but in my 20s, after an injury forced me to leave my career as a professional ballet dancer, I kind of started coasting. Then in my 30s, things got worse. I got a government desk job, gained weight, drank more than I should, allowed depression and a generalized anxiety disorder to grow, and then had a major heart-health scare. The culmination of all this caused me to wake up and begin to seriously focus on my overall health. After that, and through my 40s, I made a point of working for prominent wellness gurus (like Dave Asprey, Monica Reinagel, Katy Bowman, Mark Sisson, Ben Greenfield, Mark Divine, and Abel James) and used everything I learned from them to turn my health and fitness around. I also took courses, acquired certifications, and became a Cognitive Behavioural Therapy practitioner. Now, heading into my 50s, I am focusing on continuing to improve (not fall apart) — and I want to bring you along on my journey through podcast episodes, interviews, articles, and videos sharing everything I know (and am still learning). I am not a millionaire. I am not genetically gifted. I am just like you, simply doing the best with what I have. I am an easy-going Canadian, who is easy to talk to, doesn’t fall for fads or false hype, and focuses on non-intimidating but effective ways to get and stay healthy and fit. So if you are ready to move more of your body, more often, in more and more interesting and satisfying ways, subscribe to the Second Wind Fitness podcast where ever you listen to audio.


Something is Always Better Than Nothing - final episode
The final episode of Second Wind Fitness. A little reminder to always choose movement, whenever you can because no matter what your goals are - something is always better than nothing. 
10:24 27/03/2023
Don't Lose Your Balance
Balance is something we don’t think much about after we learn it (as a child) or start to lose it (as a senior), but balance is crucial to healthy living. Personally, as part of my getting "too fit to fracture" protocol, I am focusing on maintaining my balance more and more. This is why and how. --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
20:30 13/03/2023
The Five Most Excellent Movements
There are five excellent movements you can do almost anywhere and at any time to help keep you strong and fit—no gym memberships or stretchy pants required. Those five excellent key body movements which I would love to see all of us modern-convenience-loving, chair-dwelling, workaday grumblers incorporating into our lives are: Push-ups, Pull-ups, Squats, Planks, Rotations (don't worry, I will explain). --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
23:43 27/02/2023
Making More Time for More Movement
I am no going to lie - fitting exercise into your busy schedule takes effort, planning and forethought but it is well worth the effort. Make a plan, put it on your to-do list, add it to your calendar, put stickies on your fridge - I am serious here, do whatever it takes. I dare you to try it for a month and I know you will find that it pays off, and in ways you never expected. --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
19:43 13/02/2023
Common Excuses Not To Move More - Busted!
There are many (and I do mean many) excuses our brains come up with to not move more but in this episode, I will tackle the most common excuses we all give to avoid exercise - and give my best rebuttal to each. Try using these on your less active friends or, yes, even on yourself when your inner lazy bones tries to fool you into hitting the couch instead of hitting the bricks.  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
25:56 30/01/2023
Low-Stress Ways to Stay Active on Vacation
I just got back from a sunny getaway (it's what we Canadians do at this time of year) and you know what, I'm going to say it: We should all take a break from work and getting away is a great way to do that. But getting away doesn't have to mean getting away from our physical fitness goals.  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
16:57 16/01/2023
Some Simple Ways to Move More - every. single. day.
The evidence is all around us—we can't offset or undo hours and hours of sitting still with a single bout of exercise. And who would even want to when there are so many easy and fun ways to inject more movement right into your day? --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
21:03 02/01/2023
You Can Keep Moving During the Holidays - Really!
Travel time, fancy meals & drinks, and time constraints don't have to hamper your movement goals. Being active during the holiday season is simpler than you think, and BONUS: it can even help you de-stress! --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
19:10 19/12/2022
The Magic of Rolling & Breathing with Jill Miller (TuneUpFitness)
My guest on this episode is Jill Miller C-IAYT, ERYT, YA-CEP. Jill is a fascia expert who has 30 years of corrective movement expertise that forges links between the worlds of yoga, massage, athletics, and pain management. Her signature self-care fitness programs, Yoga Tune Up® and The Roll Model® are found at gyms, yoga studios, hospitals, athletic training facilities and corporations worldwide. Jill is the former anatomy columnist for Yoga Journal, has been featured in New York Times, Wall Street Journal, Shape, Women’s Health, O, the Today Show, and is a contributing expert on the Oprah Winfrey Network. She is the author of The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body, and a contributing author on self-myofascial release in the text book Fascia, Function and Medical Applications. She is the creator of dozens of instructional DVDs, including Walking Well with Katy Bowman and Treat While You Train with Kelly Starrett DPT. In this episode, we talk about Jill's next book, Body by Breath: The Science and Practice of Physical and Emotional Resilience (which will be published in February 2023) but we also discuss the efficacy of self-massage, self-myofascial release, and whether you should be using hard or soft foam rollers and other tools.  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
59:16 05/12/2022
What about Compression Garments?
Amateur and pro athletes alike are wearing compression gear and using compression machines to (hopefully) improve their performance and/or speed up their recovery. But do these skin-tight suits really do anything? --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
21:39 21/11/2022
Are You Too Fit to Fracture? Lora Giangregorio PhD (BonES Lab)
Lora Giangregorio PhD is research Chair in Mobility and Aging at the University of Waterloo. Her work has led to the development of the "Too Fit To Fracture" Exercise and Physical Activity Recommendations for Individuals with Osteoporosis. Her aim is to reduce the burden of osteoporotic fractures.This is how it goes - as we get older, we lose muscle and bone, we become less active, and some people develop a bone disease called osteoporosis. Osteoporotic fractures can be the reason a person can no longer live in their own home. They cause pain and disability, and are more common than heart attack, breast cancer and stroke combined. Researchers like Dr. Giangregorio know that exercise can prevent falls, and emerging research suggests that it may prevent bone loss. However, people who already have osteoporosis (like me) are often afraid of fracturing, and want to know what types of exercise are safe AND effective. The sad truth is that we know a lot less about how to guide exercise in people at high risk of fracture. And on top of that, inactivity is highly prevalent in older adults. So Lora has been looking into how we can get patients to do the right types and amount of exercise, and to get health care providers to give the right advice. Her Bone health and Exercise Science lab leads clinical trials and guidelines, and collaborative work with patients and healthcare providers to answer these questions. --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
55:44 07/11/2022
Move Your Body - Lower Your Blood Pressure
We all know that medical science has come up with more than a few ways to treat high blood pressure, which is great. But to what extent can we simply lower our blood pressure by exercising?If your heart can take it easy and not work as hard to pump all your life-giving blood, then the force on your arteries will decrease and that will in turn lower your blood pressure. We all know that consistent physical activity can make your heart stronger so it follows that a stronger heart muscle will pump your blood with less effort. But what else can we do? --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
20:06 24/10/2022
Do You Need an Activity Tracker?
Despite the fact that you can buy an activity tracking device for your toddler or your pet now, there is actually little evidence that shows they can do anything to improve your fitness. And sure, it would be easy to blame the devices themselves, but I think there is more to this issue than simply inaccurate data.Cool-looking wristbands, rings, foot pods, and even hats that promise to measure your heart rate, steps, sleep, calories burned and even stress levels can be seen on everyone these days. And yet (not to be a bummer) sedentarism, low fitness levels, obesity and cardiovascular disease remain on the rise. What's going on here?  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
20:10 10/10/2022
A Pain in the Neck – Literally! (
In this special episode, sourced from the archives of my old podcast, WorkplaceHero, we dive into neck pain and how to deal with it. Neck pain can be caused by any workplace activity that strains your neck and you might feel pain at the base of your skull and down into your shoulders, or you might just feel a knot in your neck. But it is avoidable - and that is what we cover in this episode.  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
17:39 26/09/2022
Elastic Resistance Bands - how and why to use them
Resistance bands are small, portable, inexpensive, and easy to use anywhere and anytime. If you need some help (or some convincing) to get your resistance training underway, this is for you!This likely won't be news to you but I will say it anyway - consistent resistance training provides so many health benefits that I think everyone should be doing it. But, I also know that the items we usually associate with resistance training (barbells, dumbbells, weight plates, and big exercise machines) are scary, intimidating, heavy, expensive, and take up a lot of space. So, unless you have or want to get a gym membership then you might think that bodyweight exercises are the perfect strength training workout. And they are but don't forget about the big elastic band thingies - enter resistance bands! --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
14:53 12/09/2022
Menopause? More like MenoGO with NiCole Keith Ph.D.
In the episode, I am joined by sports medicine researcher and past president of the American College of Sports Medicine, Dr. NiCole Keith, Ph.D. to discuss the elusive topic of Exercise for Post-Menopausal Women. Dr. NiCole Keith is a Professor from the Department of Kinesiology and associate dean of faculty affairs in the School of Health & Human Sciences at Indiana University-Purdue University Indianapolis. Keith is dedicated to research and programming that increases physical activity participation, improves fitness, and positively influences health outcomes while addressing health equity.In the episode we get into:What got NiCole interested in pursuing this topic of exercise in menopausal and post-menopausal women.How can a woman in these stages of life (or approaching these stages) begin to create an effective movement regimen? What should they keep in mind when choosing their activities and workouts?The million-dollar question: what are the best types of exercises for menopausal and post-menopausal women? Are there any health risks that women should be aware of? Is there ever a reason not to engage in physical activity?What is health equity and what can we do in our own communities to help? --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
41:47 29/08/2022
Need to Get (Back) in Shape? Here's a Plan!
Whether you want to get back in shape or you want to get in shape for the very first time, improving your fitness begins by starting where you are, setting reasonable goals, and tracking your progress. In this episode, will tell you how. Some people haven't ever been interested in moving their bodies, but then are suddenly faced with a doctor telling them they need to get in shape - or else. Others were fit years ago (maybe in high school or college) but once they stopped competing in team sports, or left their fit friends behind, they never found fun and suitable replacement for that physical activity. The interesting thing is that these are similar but slightly different issues.  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
13:28 15/08/2022
How Hard Are You Exercising? (rate of perceived exertion)
You may have heard me say that you should do a particular exercise at a particular intensity or your doctor may have told you to get 150 minutes of moderate to vigorous intensity exercise per week. Do you need to buy an activity tracker or get a kinesiology degree to know exactly how intense these workout should be? The truth is that you probably already innately know how hard you are exercising. It's called Rating of Perceived Exertion (RPE) and it's already installed in your brain! --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
15:43 01/08/2022
What is Exercise Contagion? And how can we catch it?
In a paper called Exercise contagion in a global social network published in Nature Communications, researchers say that “we show that exercise is socially contagious and that its contagiousness varies with the relative activity of and gender relationships between friends.” --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
17:38 18/07/2022
Why You Need a Morning Movement Routine w/ Brad Kearns (B.Rad Podcast)
Find out more about Brad's comprehensive online multimedia educational course with all the tools and guidance you need to implement a custom-designed morning exercise routine, scalable to all fitness levels and time availability. Improve fitness, focus, and discipline all day! And use the code: brad10 to get 10% off at sign-up.  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
72:40 04/07/2022
So Many Reasons to Lift Something Heavy
The benefits of lifting heavy things that I outline in this episode:That Toned LookUse Body Fat as FuelGet SmarterSupport Your Testosterone (and other hormones)Protect Your Bones, Joints and TendonsBuild or Maintain Bone StrengthLower Your Blood PressureImproves EnduranceSupport Good Mental HealthHelps Manage Chronic PainSupports Liver Health (and insulin sensitivity)Slow Down the Ageing Process --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
27:17 20/06/2022
What the Heck is a Healthy Body Composition?
If you are a serious (or even recreational) exerciser, you want to get faster/stronger.  That is, after all, where some of the fun of our dedicated exercise time is derived. And for many of us, getting faster or making those hard-fought-for muscles more noticeable, means losing some body fat. This can be a tricky endeavour when you are also trying to enjoy your workouts, live an active lifestyle, be good at your job, raise a family, and maybe even perform well in some races and events.While you want to “weigh less,” you also don’t want to lose any precious muscle that you know helps you do the activities you enjoy. So, in this episode, I have asked nutrition and behaviour change coach Monica Reinagel to join me to talk about how and why the idea of “losing weight” is a lot more meaningful and nuanced than it used to be. What Body Composition really is,How this is different from hitting a specific number on the scale,What happens when we lose weight too quickly,What happens when we yo-yo diet,Why it is important to maintain (or build) muscle mass especially as we age,How much protein we need to maintain muscle mass,How feeling stronger and more capable creates a virtuous cycle which leads to losing body fat (and supports our weight loss efforts),Three things we can do to help our bodies lose more fat than muscle.Resources:Weighless.LifeProtein Content of Common FoodsProtein Density of FoodsChange Academy podcastNutrition Diva podcast Monica’s favourite of Brock’s YouTube videos:TV Time (or watching hockey) Workout7 Fun Ways to Use a Treadmill --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
37:28 06/06/2022
Functional Physical and Mental Fitness w/ Elle Russ (the Elle Russ Show)
LANGUAGE WARNING: we do drop the f-bomb three (maybe four) times (in reference to Elle’s book, Confident As Fu*k: How To Ditch Bad Vibes, Clean Up Your Past, And Cultivate Confidence In Order To Make Your Dreams A Reality). So if you or someone near you is really put off by that word… well, you have been warned. Elle is a bestselling author, a screenwriter, and a seasoned public speaker and has been interviewed on over 50 shows and featured in publications such as Success Magazine, Huffington Post, Prevention, and Mind Body Green. Elle coaches ambitious high achievers and transformation seekers to manifest more confidence and self-esteem in all areas of their lives. Creating boundaries, generating happiness and fun, accomplishing goals, and improving communication.If you want to hear the rest of the interview and check out everything else Elle does, simply go to --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
36:52 23/05/2022
Don't Skip or Skimp on Your Cool-Down
After any workout (cardio or weights) your muscles are tired and very quickly begin breaking down in order to rebuild (this is a good thing). That time, right after you finish exercising, is a critical time for muscle tissue repair, strength building, and overall recovery. That is where your cool-down comes into play. --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
19:18 09/05/2022
Move The Body, Heal The Mind with Jennifer J Heisz , PhD (NeuroFit Lab)
Dr. Heisz joins me on this episode to talk about her research which examines the effects of physical activity on brain function to promote mental health and cognition in young adults, older adults and individuals with Alzheimer's disease. Her book: Move The Body, Heal The Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep, focuses on overcoming inertia; using exercise to help fight addictions; how we can improve our memory with fitness even as we age; and, importantly, how exercise can help us sleep better, improve focus, and be more creative. --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
56:49 25/04/2022
The Three Distinct Versions of Exercise
When we choose to walk to the store instead of driving there, we might be heard saying that we are “getting some exercise.” When we go to the gym or any fitness class, we go there to exercise. When we start training for a marathon, we again think or talk about it in terms of doing some sort of exercise. While all of these statements are mostly accurate, at least to a certain extent, I think this line of thinking gets us in trouble. And not just semantic trouble that confuses people who are learning English as a second language but actual fitness-confusion kind of trouble. So I propose that we look at fitness in a different way.To that end, let me introduce you to three (not so) new labels for exercise: Movement, Workouts, and Training. And in that order. --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
12:25 11/04/2022
The Importance of Variability with Debbie Potts (Life is Not a Race)
Debbie Potts, is a Nutritional Therapy Practitioner (NTP), DNAFit coach, Metabolic Efficiency Specialist, CHEK HLC Coach, KION and Superhuman Coach, USAT Coach and NASM CPT. Whoa! Debbie is a leading fitness professional for over twenty-five years who owned Fitness Forward Studio in Bellevue, WA for over ten years. Main topics included:How she ended up burnt out and sick.What does she attribute her burnout to?How does stress (all stresses) relate to our fitness?How Debbie uses DNA reports to guide her training.Would she train for a long-distance race again?How Debbie trains now. What tracking device does Debbie trust/use and how?How Debbie uses variability in her routine. A healthier and happier way to approach training as we age. Should we look for the perfect diet, workout, or lifestyle?What time Brock and Debbie go to sleep.How to choose when to get your movement in.Taking ownership of your own health and happiness. What are some red flags to watch out for in your day?What are the components of Debbies “Wholestic method?” --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
44:02 28/03/2022
A Strong Case for the Pull-up Bar
You probably know someone (or maybe you are someone) who has limited mobility in their shoulders. I have been noticing this more and more in family members and people I work with. Sure, some of them have had an acute injury that caused it (or at least kicked it off) but the majority of people, I would suggest, are suffering more from the old move-it or lose-it issue. Their shoulder movements started to get difficult over time, maybe with some amount of pain, and so they decided to “rest” that body part - or more specifically, that body area. The problem with that is unless there is an injury that actually requires rest (rarely ever longer than a few weeks), this is the opposite of what you should be doing. But I am not going to try to give you physiotherapy sessions via podcast (because that is dumb and I am not a physiotherapist) but what I will give you is a movement that you can practice as a bit of pre-hab for that entire upper area of your torso.  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
18:09 17/03/2022
Create Your Own User Manual with Alex Wisch (WischFit)
Alex Wisch is a Performance & Wellness Coach, Entrepreneur, Athlete, and Mental Health Activist.Throughout his life, he has faced significant adversity. Alex has struggled with ADHD, dyslexia and, in his early teens, battled anorexia. Regardless of the challenges he faced, he showed great promos by becoming one of the top sailors in the country by age 18 and got accepted into an Ivy League school.As a sophomore in college, his struggles and perfectionism became overwhelming. He found himself deeply depressed and developed constant suicidal thoughts. His decade-long major depression left him penniless, on disability, and unable to work.Doctors even told Alex he needed to reduce his expectations and would never be able to hold a full-time job. However, he refused to have those words define him. Alex eventually dismissed the idea of finding a medication that would “fix him”. He began focusing on all the things that were within his control and developed a holistic formula to optimize his success.Topics covered in this episode:- Why the heck did Alex do 1,000 strict pull-ups, 2,000 push-ups, and 3,000 squats, all while wearing a 20-pound weighted vest?- Was Alex active as a child and youth? What was his childhood like?- How was he taught to view and perform exercise?- How did depression affect Alex? What did he try to alleviate his depression?- How did he discover the idea that physical health could help his mental health?- When you are that depressed, how did he even start an exercise routine?- How did Alex develop his “holistic formula" and create his own user manual?- The four things people can start doing right away to develop their own user manual. You can find out more about Alex on his WischFit Instagram account.  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
44:20 07/03/2022
Your Engine's 50,000 Mile Tune-Up (feed drop: Change Academy)
If you’ve ever owned a motor vehicle (or a fancy bike), you know that routine maintenance (getting the oil changed, checking your tire pressure, monitoring the brake pads, etc.), can keep your vehicle running well and on the road for a long time.  Every so often, however, a more comprehensive tune-up is recommended. In the same way, healthy habits like eating well, staying active, managing stress, and so on, go a long way toward keeping your body and life running smoothly  But every once in a while, our lives can benefit from a more thorough going over.So on the Change Academy podcast, just for fun, we’ve organized our tuneup into 10 parts, each corresponding to a different part of a car, from the onboard computer, through the navigation system, alignment, brakes, all the way through to the filters, shock absorbers and THE ENGINE (which is what I am about to play for you).   Whether or not you currently have any warning lights flashing on the dashboard of your life, I hope you will enjoy this dive into how to maintain your engine as you put on more and more miles.  --Buy Brock a coffee (and support this show) at your Amazon shopping adventure at
38:16 24/02/2022