Show cover of FitMitTuro Fitness Podcast

FitMitTuro Fitness Podcast

Fitness industry is full of incorrect, even harmful information. I am NO BS Fitness and Weight Loss Coach and my goal is to give you science based information, told in a simple way. I love to share real people stories and interviews with fellow coaches or professionals. Follow me in IG @personaltrainer_turo

Tracks

I Know What to Do but Don't Do It: Overcoming Procrastination
In this solo episode I talked about the common struggle of knowing what to do but not following through. I share my personal challenges with managing multiple passions and priorities, from maintaining my health and fitness to supporting my coaching clients and creating engaging content.  I beat procrastination by emphasizing consistency, self-compassion, and personalized planning. I also offer valuable tips on how to improve habit formation and goal achievement, including the benefits of accountability and practical strategies to combat procrastination. Whether you’re looking to refine your routines or need a push to achieve your goals, this episode provides the insights and motivation to get you moving in the right direction.My next 8-week Challenge starts June 24th and if you want to be first to know and be sure you get access to one of the 20 spots, join Challenge Waitlist HEREThank you for listening!-Turo
43:25 6/13/24
Enjoy Your Holidays Guilt-Free with Proven Fitness Strategies
In this episode I talk about essential tips and strategies to stay fit and healthy during the holidays without feeling guilty. I share personal experiences and advices on how to balance holiday indulgences with maintaining your fitness goals. Learn practical ways to manage holiday eating, from choosing the right breakfasts to smart alcohol consumption and mindful eating techniques. Plus, discover how to incorporate effective exercises into your holiday routine, ensuring you enjoy the festive season to the fullest while keeping your health in check. Perfect for anyone looking to navigate the holiday season with confidence and joy, without compromising their fitness and wellbeing.Have questions or need an advice? Reach out to me directly via Instagram DM or email turo@fitmitturo.comJoin FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024If you find the insights valuable, consider leaving a glowing 5-star review on iTunes or Spotify. Your support helps us reach and empower more listeners like you! Thank you so much for your help!
32:42 6/6/24
Fitness Racing Revolution: The Ultimate Test of Fitness with Jason Curtis
In this FitMitTuro Fitness Podcast I was diving into the thrilling world of fitness racing with Jason Curtis, the mastermind behind the Deadly Dozen challenge. In this episode, we explore how the Deadly Dozen represents the ultimate test of fitness, combining strength, endurance, and functional fitness to push participants to their limits. Discover the science-backed strategies and innovative training methodologies that have made the Deadly Dozen one of the most exhilarating fitness events worldwide.From enhancing endurance to building strength and improving overall fitness, the Deadly Dozen offers countless benefits for participants of all levels. Whether you're a seasoned athlete or a fitness enthusiast looking to take your training to the next level, this podcast provides invaluable insights and inspiration to help you compete in a smart and strategic manner. Learn how to harness the power of functional fitness and hybrid training to achieve your fitness goals while enjoying the thrill of competition.Tune in to uncover the secrets behind the Deadly Dozen challenge and gain the ultimate motivation to revolutionize your fitness routine. Don't miss out on this opportunity to join the fitness racing revolution and embark on a journey towards peak athletic performance with Jason Curtis and me, Turo Virta.Connect with Coach Jason Curtis in Instagram HEREConnect with Turo Instagram HERE & Website HERECheck out Deadly Dozen Fitness Race HEREI really hope you enjoyed this episode and if you did, please feel free to leave a 5 star rating and review as they help so much! -Turo
57:09 5/30/24
Tips for Maximizing Muscle Gains and Athletic Performance with Troy Taylor
In this FitMitTuro Fitness Podcast I sit down with Troy Taylor, Senior Director of Performance Innovation at Tonal. We talk how to optimize muscle gains and enhance athletic performance. Explore cutting-edge training methodologies and innovative fitness equipment designed to revolutionize your workouts. From the science behind hypertrophy training to practical strategies for achieving peak performance, Troy shares valuable insights and expert advice to help you unlock your full potential. Whether you're a seasoned athlete or a fitness enthusiast, this podcast offers actionable tips and real-world strategies to take your training to the next level. Tune in and discover the keys to maximizing muscle gains and achieving your fitness goals with Troy Taylor.Connect with Troy: LinkedIn, Instagram, Tonal WebsiteConnect with Turo Website & InstagramI really hope you enjoyed this episode and if you did, please feel free to leave a 5 star rating and review as they help so much! -Turo
49:15 5/23/24
Mastering Mindful Snacking: Your Guide to Healthier Eating Habits
In this empowering FitMitTuro Fitness Podcast episode, I'll be sharing practical strategies to help you break free from mindless munching and cultivate a more conscious relationship with food.Are you tired of falling victim to snack cravings and feeling guilty about your eating habits? You're not alone. That's why I'm here to guide you through proven techniques to recognize triggers and keep healthier options at your fingertips. Drawing from my own journey, I'll reveal how I overcame snack cravings and learned to navigate the delicate balance between indulgence and portion control.But that's not all – I'll equip you with actionable tips to conquer snack urges and hunger pangs, from incorporating protein and fiber-rich foods into your meals to practicing mindful eating and mastering the art of delayed gratification. Together, we'll tackle emotional triggers and set practical calorie limits, empowering you to make informed choices and reclaim control over your eating habits.Whether you're struggling to curb mindless snacking or seeking a path to healthier living, this episode is your roadmap to success. Join me on this transformative journey and discover the freedom that comes with mastering mindful snacking.Action Items: Implement one or two of the strategies shared in this episode and experience their transformative impact firsthand.Have burning questions or eager to explore additional topics? Reach out to me directly via Instagram DM or email turo@fitmitturo.comIf you find the insights valuable, consider leaving a glowing 5-star review on iTunes or Spotify. Your support helps us reach and empower more listeners like you! Thank you so much for your help!
26:53 5/16/24
Dr. Davis' Secrets to Gaining Muscle and Youthful Skin Naturally
Join Turo Virta as he teams up with Dr. Davis to challenge the conventional wisdom of modern healthcare and explore groundbreaking alternatives for achieving optimal health. In this enlightening episode, Dr. Davis shares his personal experience of dramatically increasing muscle mass and enhancing skin health through diet and specific microbes, including his remarkable gain of 13 pounds of muscle in just three weeks. Discover the profound impact that diet, exercise, and microbes can have on restoring youthfulness and vigor. Dive into the discussion on the limitations of conventional medicine and learn how you can take control of your health by incorporating these revolutionary strategies into your life.Links mentioned in episode: Dr. William Davis WebsiteFollow Dr. Davis in Instagram HEREFollow Turo in Instagram HEREI hope you enjoy this episode and, if you do, please leave a review on iTunes and/or Spotify (huge thank you to everyone who has written one already). 
55:14 5/9/24
From Sleep to HIIT: Complete Guide to Boosting Your Hormonal Health Naturally with Dustin Baker
Join Turo Virta and special guest Dustin Baker as they delve into the transformative world of bio-identical hormone replacement therapy (HRT) and its significant role in anti-aging and overall wellness. In this episode, we explore the natural alternatives to synthetic hormones offered by Dustin's product, Bio-Pro Plus, and discuss the critical importance of sleep and lifestyle changes in optimizing hormonal functions. Discover how high-intensity interval training (HIIT) can boost growth hormone production and learn practical tips for enhancing sleep quality to support your hormonal health. Whether you're looking to rejuvenate your body or simply improve your daily energy levels, this episode is packed with actionable advice to help you live a healthier, more vibrant life.Links mentioned in Episode: BioProteinTech.com websiteInstagram accounts: @bioproteintech , @personaltrainer_turoI hope you enjoy this episode and, if you do, please leave a review on iTunes and/or Spotify (huge thank you to everyone who has written one already). 
50:47 5/2/24
5 signs you have to go away from calorie deficit
In this episode, I delve into the five crucial signs that indicate it's time to hit the brakes on your calorie deficit journey. Join me as we unravel the complexities of calorie deficit diets and uncover the often-overlooked warning signals that your body may be desperately trying to communicate.I talk on the common struggles and challenges faced by individuals striving to maintain a calorie deficit. From mood swings and exhaustion to changes in mental health, we navigate the intricate web of signs that may indicate burnout and the detrimental effects it can have on your overall well-being.You learn invaluable insights into the importance of listening to your body and taking proactive steps to prevent negative impacts on mental and physical health. I talked about practical strategies for addressing burnout, including the option of taking a diet break or practicing mindful eating.Additionally, I debunk common fears surrounding reverse dieting and dispel the misconception that eating more calories inevitably leads to weight gain. Whether you're a seasoned fitness enthusiast or just embarking on your weight loss journey, this episode provides invaluable insights into recognizing the signs of burnout and navigating the complex terrain of calorie deficit diets with confidence and resilience.Tune in to gain a deeper understanding of your body's signals and discover actionable strategies for prioritizing your mental and physical well-being on your path to sustainable health and fitness.Join FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024If you enjoy the podcast, I would appreciate if you could leave a 5 star rating and review!-Turo
37:23 4/25/24
Staying on Track Over Weekends & Mastering Meal Prep
This week FitMitTuro Fitness Podcast I share invaluable insights on overcoming common struggles with meal preparation and staying on track during weekends. I talk about the importance of structure and planning ahead in achieving health and fitness goals. I recently talked with several FitMitTuro Members and share their struggles and provide tips for tracking weekend food consumption, embracing the 80/20 rule for weight loss, and incorporating structured workouts for optimal results. Learn how to balance enjoyment with progress, master meal prep strategies for busy days, and unlock the secrets to maintaining a healthy diet with protein-rich foods. Tune in for practical advice and actionable steps to elevate your health and fitness journey.Join FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024If you enjoy the podcast, I would appreciate if you could leave a 5 star rating and review!-Turo
30:04 4/18/24
Exercise your way to reduce knee pain
Join me on a journey to understand the vital link between ankle and knee mobility for athletes and active individuals. In this enlightening podcast, I'll share actionable insights and practical exercises to assess and enhance ankle and knee mobility, all while emphasizing the importance of managing knee pain through targeted exercises and mobility drills. From simple tests to identify mobility issues to personalized coaching services for tailored support, I'll cover it all, offering invaluable guidance for anyone looking to optimize their joint health and physical performance.Follow along as I break down the complexities of ankle and knee mobility, providing expert advice and actionable steps to help you move with greater ease and comfort. Whether you're a seasoned athlete or simply seeking relief from knee pain, this podcast is your ultimate guide to unlocking the full potential of your body and achieving peak performance. Tune in now and take the first step toward healthier, happier joints with my proven strategies and expert insights.If you have any questions, email me turo@fitmitturo.com or send me DM in my IG HEREJoin FitMitTuro Membership Coaching and get access to all my guides including Mobility Test Guide HERE
26:40 4/11/24
Taking a break from Strength Training in Summer? How to maintain strength
Join me in this episode as we delve into the common misconception of taking a break from strength training during the summer. Many of us believe that a hiatus is harmless, but maintaining consistency is key to sustaining muscle strength and progress. I'll share insights on the importance of sticking to your workout routine even in warmer months, offering practical advice to keep you on track with your fitness goals. Tune in to discover how prioritizing consistency can lead to long-term success in your fitness journey.If you have any questions or there is anything I can help you with, DM me in my IG HEREI hope this episode helped you to make smarter decisions when it comes to your fitness plan during the warmer months of the year.- Turo
29:01 4/4/24
Prioritizing Consistency: Biggest mistakes and the best decisions I have made in my Fitness Journey
In this episode, I share my journey through my fitness evolution, from my days as a professional ice hockey player to my transition into becoming a fitness coach. I didn´t workout for 10 years and learned some valuable lessons I am sharing with you today.  I'll share valuable insights gained from my personal experiences, including the importance of consistency, smart training, and staying motivated. Discover the benefits of full-body workouts, the significance of muscle memory, and practical tips for achieving fitness goals while maintaining a healthy mindset.If you want me to take all guesswork away from you when it comes to your training & nutrition, join my inexpensive Membership Coaching program HERE
34:54 3/28/24
Strength Training Solutions: Overcoming the 'Skinny Fat' Dilemma with Adrian McDonnell
In this episode, my guest is Adrian McDonnell. We are focusing on solutions for those struggling with the "skinny fat" dilemma. Adrian shares his personal journey from being skinny to toned without resembling a bodybuilder, while Turo offers expert advice on strength training, periodizing workouts, and toning up without bulking. Discover practical strategies for injury prevention, setting fitness goals, and achieving peak athletic performance in this informative and inspiring episode.Connect with Adrian in IG HEREConnect with Turo in IG HERECheck out Adrian Blog HERERead Turo´s Blog HERETimestamps: Skinny fat solutions and fitness journey. 0:02Fitness journey, skinny fat, and strength training. 3:21Periodizing workouts for optimal results. 8:20Toning up without bulking for skinny fat individuals. 12:17Fitness goals and strategies for women. 18:05Training for athletic performance and aesthetics. 21:41Fitness goals and injury prevention. 26:31Fitness training and injury prevention. 32:38Mobility work and periodization for athletic performance. 39:15Exercise selection for athletes based on sport-specific movements. 43:41Fitness and business growth with a personal trainer. 46:39
54:57 3/21/24
5 healthy habits I wish I would start doing earlier
In today´s FitMitTuro Fitness Podcast episode I talk about 5 habits I wish I would start doing earlier to improve my health. If I look back these are the simplest but most beneficial habits I started implementing my life after I turned 30 that have impacted the most to my health and wellbeing. I am sharing how I incorporate these things into my life and how you can do it too. Improving health is all about small and sustainable habits that you can repeat the rest of your life. It can make a big difference in your fitness journey and overall quality of life.I hope it helps and if it did, I would appreaciate leaving aq 5-star rating in Spotify and/or Apple Podcast as they help me massively to reach more people. Thank you for all those who already did it and thank you for listening!Talk Soon,-Turo
26:25 3/14/24
Adressing muscle imbalances, reducing knee pain - Gabrielle story
In this episode of  FitMitTuro Fitness Podcast, we delve deep into the transformative journey of Gabrielle, a 54-year-old woman from Canada who won free 3-months of 1-1 coaching in December. Despite facing challenges such as knee pain, shoulder discomfort, and the aftermath of COVID-19, Gabrielle's unwavering determination and commitment to her well-being shine through in every step of her journey.Join us as Gabrielle shares her struggles, triumphs, and newfound sense of empowerment through exercise and mindset shifts. From addressing muscle imbalances to prioritizing mobility exercises, Gabrielle's story is both inspiring and relatable to anyone who has faced obstacles on their path to better health.Throughout the episode, Gabrielle opens up about the key moments and breakthroughs that propelled her forward, including the realization of the importance of mobility exercises in alleviating pain and improving overall strength. She also shares her strategies for staying consistent and motivated, especially during challenging times like the COVID-19 pandemic.As Gabrielle's journey unfolds, her resilience and determination serve as a beacon of hope for listeners seeking inspiration and guidance on their own fitness journeys. Her story reminds us that with dedication, perseverance, and a positive mindset, we can overcome any obstacle and achieve our goals.Tune in to this podcast episode to hear Gabrielle's inspiring story and discover how you too can transform your life through fitness. Subscribe now and join us on this journey of empowerment, resilience, and self-discovery.
43:15 3/7/24
Breaking Through Barriers: How Beth Transformed Fear into Strength
Beth won three months of free coaching in December and in today´s FitMitTuro Fitness Podcast we talked how past 3 months have been. She had some worries and fears, but she decided to give it a try. Listen to Beth's amazing adventure as she tells us how she faced her fears and found her strength. She'll share how she beat doubts, worries, and even being too busy to exercise. With the help of coaching, she turned those challenges into chances to get stronger and happier. Beth's story reminds us that no matter what, we can always find a way to reach our goals!Thank you Beth for working so hard for the past 3 months because without work, it wouldn´t be possible to make these significant changes. If you are interested to work with me, check out coaching options HEREThank you for listening and especially those who left 5-star rating as they help a lot. -Turo
49:43 2/29/24
Cracking the Code of Productivity: Time Management Tips for Peak Performance with Dr. Mike Van Thielen
Join Turo Virta and Dr. Mike Van Thielen in an enlightening conversation on optimizing human performance through a holistic approach. In this episode, they delve into the fusion of conventional medicine with natural therapies, exploring the benefits of breathwork, hydration, and time management in achieving peak performance. Discover practical strategies for boosting dopamine levels naturally, overcoming distractions, and entering the flow state for enhanced productivity. From biohacking techniques to longevity practices, Turo and Dr. Van Thielen offer invaluable insights to help you upgrade your body, mind, and life.Check Out Dr Mike´s Limitless Lab - 12 weeks to Maximum Performance through Self-Optimization HERECheck Out Coaching options with Turo HEREThank you for listening and especially all those who left review for my podcast in Apple and Spotify, they help a lot. Talk Soon,- Turo
55:22 2/22/24
Optimal Strength Workout Splits and Sets for Maximum Gains
In this empowering episode of FitMitTuro Fitness Podcast, your fitness expert Turo Virta dives deep into the science behind crafting the perfect strength training routine. From workout splits to set volumes, Turo breaks down the key principles for optimizing muscle growth and performance. Discover the advantages of full-body workouts versus body splits, and learn how to tailor your routine to your individual needs and goals. Turo shares valuable insights on the importance of rest and recovery for muscle growth, as well as the significance of progressive overload for continual progress. Whether you're a seasoned gym-goer or just starting your fitness journey, Turo's expert advice will inspire you to take your strength training to the next level. Tune in now and unlock your true strength potential!Check out Coaching Options and free resources HERESend me DM in my INSTAGRAM HERE
17:40 2/15/24
Breaking Through: Strategies for Overcoming Weight Loss Plateaus
Embark on a transformative journey with Turo Virta as he unveils the mysteries of weight loss plateaus and shares actionable strategies for breaking through the barriers to progress. In this insightful episode, Turo provides a comprehensive guide on identifying and conquering weight loss plateaus through smart nutrition, strategic workouts, and a holistic approach to health.The podcast kicks off with Turo's expertise on tracking calorie deficit and progress (0:02). Turo emphasizes the importance of realistic expectations and consistency in tracking various metrics such as workouts, steps, and calorie intake (2:52). A plateau, often a frustration, is defined and strategies for overcoming it are explored (7:08).In a fascinating segment, Turo challenges the notion of relying solely on calorie deficit for weight loss (7:08). He introduces the concept of diet breaks to optimize metabolism for long-term fat loss sustainability. Turo advises on lifestyle considerations and sets the stage for sustainable changes (12:30).The conversation delves into the interplay between cardio, strength training, and weight loss plateaus (17:56). Turo offers a nuanced perspective, advocating for the importance of strength training in boosting metabolism and preventing muscle loss during a calorie deficit (21:28).Discover the effectiveness of reverse dieting as Turo shares real-life success stories, including Silvia and Yahir (26:35). Reverse dieting becomes a key tool for achieving weight stability, muscle gain, and optimal results with less effort (31:33).Optimizing metabolism and fat loss through smart workouts and low-intensity cardio is explored (36:51). Turo provides practical advice, including the ideal frequency of low-intensity walks and the importance of balance in strength training.As the episode unfolds, Turo Virta shares insights on individualized coaching services for those struggling with fat loss (36:51). His personalized advice and support aim to help individuals overcome mental barriers and implement sustainable fat loss strategies.Tune in for a power-packed episode that goes beyond conventional weight loss wisdom, providing a holistic and sustainable approach to achieving your fitness goals.For more resources and coaching options, go to www.personaltrainerturo.comI would love to hear from you! Email me turo@fitmitturo.com and let me know what was your biggest takeaway or what topics you would like me to cover.Thank you for listening!-Turo
43:52 2/8/24
Wellness Through Menopause: Navigating Hormonal Changes with Amanda Thebe
Join Turo Virta in a  rebroadcast episode of FitMitTuro Fitness Podcast featuring Amanda Thebe, a personal trainer, nutrition coach, and author of "Menopocalypse." This insightful conversation delves deep into the often-overlooked aspects of menopause, hormonal changes, and their profound impact on women's health.As Amanda shares her journey, beginning in her 40s and feeling like a role model for women undergoing menopause, the discussion unfolds with transparency and vulnerability (0:02). Recurring episodes of vertigo and the search for answers become the catalyst for Amanda's exploration of perimenopause symptoms.Discover the nuances between perimenopause and menopause (4:57), unraveling the complexity of hormonal fluctuations that can last up to a decade. Amanda sheds light on the often-unpredictable symptoms affecting women's bodies and minds.Intriguingly, the conversation navigates through menopause treatment options, including hormone replacement therapy (15:11). Amanda and Turo Virta candidly discuss the benefits, risks, and personal experiences, fostering a deeper understanding of a crucial aspect of women's health.The episode takes an empowering turn towards holistic wellness (20:18). Amanda advocates for a multi-pronged approach, intertwining psychological treatment and lifestyle changes to achieve comprehensive well-being.Honesty, integrity, and scientific accuracy take center stage (27:01), as Turo Virta and Amanda stress the significance of truthful information in the health and wellness industry. Both share personal experiences of growth and evolution in their understanding of health.Weight gain during menopause becomes a pivotal topic (31:08), challenging societal narratives. Amanda opens up about her struggles, emphasizing the need for a supportive and non-judgmental approach.The narrative expands to encompass the impact of menopause on body composition, metabolism, and muscle mass (36:32). Amanda and Turo Virta advocate for strength training, not just as a physical exercise but as an empowering tool for midlife women.Fitness training tips and self-care priorities for menopausal women take the spotlight (45:42). Turo Virta encourages a balanced approach, emphasizing results, form, and the importance of listening to one's body.The episode culminates with insights into fitness, nutrition, and mental well-being during menopause (51:46). Turo Virta and Amanda stress the importance of consistency, realistic goals, and the holistic benefits of activities like hiking.Check Out Amanda in Instagram @amanda.thebeWe would love to hear from you, Tag us @personaltrainer_turo and @amanda.thebe in your Story and let us know what was your biggest takeaway.
60:36 2/1/24
Beyond the Finish Line: Endurance Training Essentials with James LeBaigue Part 2
In this illuminating episode of FitMitTuro Fitness Podcast, Turo Virta engages in a comprehensive conversation with James LeBaigue, a registered sports nutritionist and advanced clinical practitioner in the NHS. Together, they unravel the foundational principles of endurance training, offering a treasure trove of insights for both beginners and seasoned athletes.The journey begins with the essential principles of endurance training, emphasizing the significance of starting with appropriate volume based on experience. James advocates for prioritizing easy endurance training over high-intensity workouts, providing a roadmap for sustained progress.Consistency and enjoyment become the focal point as the discussion unfolds (5:36). James underlines the importance of these factors, shattering the myth of perfection in favor of regular, enjoyable running.Heart rate variability (HRV) takes center stage (11:13), with James explaining its nuanced significance in training and recovery. Turo Virta, inquisitive as ever, seeks to demystify HRV metrics for listeners, making this complex topic accessible.The duo delves into the pitfalls of tracking tools and the importance of periodization in endurance training (23:29). Real-world examples, including insights from Finland's top ice hockey team, provide a pragmatic view.Optimal performance principles are explored next (28:53), with a focus on periodization and the 80/20 rule. Turo Virta offers practical advice for beginners, stressing the importance of enjoyment and gradual optimization.Heart rate zones and interval training take the spotlight (34:18), as Turo and James demystify high-intensity training. They share insights into the simplicity of interval training, making it accessible to all.Strength training's role in the endurance athlete's toolkit is explored in depth (39:33). James highlights its potential benefits, especially for beginners, echoing Turo's suggestion to incorporate strength training into weekly routines.As the episode unfolds (45:24), the conversation extends beyond athletic pursuits, touching on strength training's role in maintaining health and independence. Turo Virta and James explore the simplicity of initiating strength training, emphasizing its transformative impact.The podcast culminates in a rich exploration of nutrition and training for fitness, offering listeners a holistic guide to building strength and endurance.Tune in to embark on a journey of endurance wisdom, with James LeBaigue and Turo Virta as your expert guides.Connect with Turo in Instagram HEREConnect with James in Instagram HERECheck out Turo´s Website for FREE strating guides, articles and coaching options HERELearn more about James:Hurrythefoodup NutritionNutrition Trithlon WebsiteWe would love to hear from you! Tag us (@personaltrainer_turo and @nutritiontriathlon) in your Instagram Story and let us know what was your biggest takeaway from this episode.
54:43 1/25/24
Fitness After 40: Menopause Strategies with Expert Kim Schlag
In this rebroadcast episode of FitMitTuro Fitness podcast as I sit down with Kim Schlag, a renowned personal trainer and nutrition coach specializing in fitness for women over 40. In this episode, we delve into the unique challenges and triumphs of staying fit and healthy during and after menopause.Key Topics Covered:Kim's Personal Journey: Kim shares her experiences with weight loss, menopause symptoms, and the transformative power of weightlifting and basic nutrition science in her 40s and 50s.Menopause and Hormone Therapy: We discuss the varied symptoms of menopause, including vertigo and temperature control issues, and the relief Kim found through hormone therapy.Challenges of Weight Gain and Metabolism: Debunking the myth that menopause directly causes weight gain, we explore other contributing factors like decreased physical activity and the importance of maintaining muscle mass.Healthy Habits for the Holiday Season: Kim and I tackle the "all or nothing" mindset during the holidays, advocating for moderation and enjoying treats without guilt.Nutrition Strategies for Menopause: Tips for maintaining weight loss during menopause, including setting small, achievable goals and the significance of a calorie deficit.Exercise Recommendations: We emphasize the importance of NEAT (non-exercise activity thermogenesis) and strength training in losing belly fat and maintaining overall fitness.Overcoming Weight Loss Hurdles: Kim provides actionable advice on tackling challenges like hot flashes, tracking calories, and beginning strength training.The Role of Protein and Sleep Hygiene: Strategies for increasing protein intake and improving sleep routines to combat insomnia and enhance overall health.Join us as Kim shares invaluable insights and practical tips for women navigating the complex journey of fitness during menopause. Whether you're experiencing perimenopause, in the midst of menopause, or seeking to support someone who is, this episode offers a wealth of knowledge to empower and inspire.Tune in for an episode that's not just about fitness and menopause, but about embracing change and thriving at any age.
49:53 1/18/24
Sleep Smarter: Behavioral Sleep Medicine Insights with Dr. Harris
Mastering Sleep for Optimal Health: A Conversation with Dr. Shelby HarrisIn this rebroadcast episode I sit down with Dr. Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine. We dive deep into the world of sleep disorders and their impact on fitness and mental health, exploring practical solutions and evidence-based methods to enhance sleep quality naturally.In This Episode:Insights from a Marathon Runner: Discover how Dr. Harris, a seasoned marathon runner, balances fitness with sleep and health.Combating Insomnia: Learn about the prevalence of insomnia, especially in women, and Dr. Harris's tiered approach to managing it effectively.CBT for Insomnia: Uncover the effectiveness of Cognitive Behavioral Therapy (CBT) for insomnia, with strategies to manage thoughts for better sleep during stressful times.The Role of Sleep Routines: We discuss how consistent wake times and morning light exposure can drastically improve sleep quality and mental health.Navigating Sleep Apnea and Relaxation Techniques: Understand the common misdiagnosis of sleep apnea as insomnia and the importance of associating the bed with sleep only.The Double-Edged Sword of Sleep Trackers: Join our conversation on the pros and cons of sleep tracking devices and their impact on sleep quality.Creating the Ideal Sleep Environment: Tips on making your bedroom a cave-like sanctuary for optimal sleep, including the right mattresses, pillows, and ambient conditions.Managing Jet Lag and Shift Work: Practical advice for shift workers and frequent travelers on maintaining sleep quality despite challenging schedules.Health Risks of Irregular Sleep Schedules: We delve into the health impacts of night shifts and rotating schedules, offering tips for better sleep and overall well-being.Dr. Harris shares her wealth of knowledge and personal experiences, providing valuable insights into improving sleep naturally. Whether you're an athlete, fitness enthusiast, or someone struggling with sleep, this episode is packed with actionable advice to help you achieve restful nights and energized days.Tune in to transform the way you sleep and elevate your health and fitness journey with Dr. Shelby Harris and me, Turo Virta.
43:31 1/11/24
Strength and Cardio Balance: A Guide to Smarter Training
Welcome to an insightful episode where I, Turo Virta, dive deep into the world of smart training with a focus on periodization and adapting your workouts for optimal health and performance. After a personal health revelation post-COVID-19, discovering an enlarged heart, I was propelled to reevaluate and adapt my fitness journey. This episode is all about sharing those adaptations and guiding you through setting realistic, performance-based fitness goals.In This Episode:Heart Health and Fitness Adaptation: I open up about my personal journey of discovering an enlarged heart and how it shifted my approach to training, emphasizing the importance of adapting fitness goals with age and health conditions.Periodization for Progress: Learn how focusing on one fitness goal at a time and implementing periodization can lead to faster and more sustainable results. I'll walk you through the concept of periodization in fitness training, discussing how to alternate focus between strength and cardio to avoid plateaus and keep improving.Balancing Cardio and Strength: Discover the challenges and strategies of improving both strength and cardio, including my personal routine and suggestions for interval training and full-body workouts.Workout Programming and Consistency: Hear about the importance of quality over quantity in your workouts and how consistent, well-planned training can lead to significant improvements in health and fitness.Key Takeaways:Strategies for periodized training and adapting workouts to your health and fitness level.The importance of setting achievable, focused fitness goals.How to create a balanced workout routine that accommodates both strength and cardiovascular health.I share my expertise and personal experiences, offering tips, anecdotes, and encouragement to help you train smarter, not harder, as we head into 2024. Let's make this year about focused improvements, healthful adaptations, and enjoying the journey of fitness together!
39:47 1/4/24
2024 Fitness Reset: Avoid These 5 Common Mistakes
In this "must listen" episode of FitMitTuro Fitness Podcast, me (Turo Virta), talk about the common pitfalls of setting and pursuing fitness goals as we head into 2024. Drawing from my own personal health journey and years of coaching experience, I provide invaluable insights into how to adapt and set realistic fitness goals for long-term success.Key Highlights of the Episode:Adapting Fitness Goals with Age: I talk the importance of evolving fitness goals to focus on sustainable habits and performance-based objectives, such as strength and cardio training.The Pitfall of Unrealistic Timelines: I address the common mistake of setting unrealistic timelines for weight loss, advocating instead for periodization and focusing on one goal at a time to avoid confusion and frustration.Beyond Weight Loss: I also challenge the overemphasis on weight as a sole measure of fitness success and encourage simple, action-based goals for lasting weight maintenance.Consistency Over Perfection: Emphasizing the importance of consistency, I advise setting achievable goals, even on bad days, to build confidence and maintain motivation.The Role of Accountability: I underscore the significance of tracking progress and the power of external accountability in achieving fitness goals.Celebrating Personal Wins: I share my personal experiences with social media and the importance of acknowledging personal achievements to stay motivated and focused.So what you say?I invite you to join our upcoming 8-week challenge, starting in January 8th, where I will create personalized plan and hold you accountable so you can finally stay consistent and work towards your goals in a sustainable way.Join The Challenge WAITLIST HERE 
40:23 12/28/23
Maximizing On-Ice Performance: Strength Training for Hockey Players
In this insightful episode of FitMitTuro Fitness Podcast, your host Turo Virta, an ex-professional ice hockey player turned coach, shares his expert strategies for effective strength training during the hockey season. Turo delves into the nuances of maintaining muscle mass, metabolic rate, and optimizing strength and speed for competitive athletes, particularly ice hockey players.Key Highlights of the Episode:Strength Training During the Season: Turo discusses the critical importance of maintaining a consistent strength training regimen throughout the hockey season to achieve significant gains, even with limited time.Muscle Mass and Metabolic Rate: Learn why preserving muscle mass during the off-season is essential for enhancing performance and preventing injuries. Turo shares practical tips for short-burst strength training to maintain strength without over-exhausting during the season.Preventing Injuries and Enhancing Performance: Discover how targeted strength training exercises can help ice hockey players prevent common injuries and improve their performance on the ice.Speed and Strength Training: Turo emphasizes the importance of sport-specific exercises to improve speed and provides insights into balancing strength and skills training effectively.Maximizing Strength and Speed Gains: Get valuable advice on the importance of rest and recovery, and how to focus on specific exercises for maximum strength and speed improvement.Customized Strength Training Programs: Turo shares his approach to individualizing strength training based on each player's specific needs and goals, moving away from generic programs.Core Strength and Upper Body Training: Understand the importance of core strength and how specific exercises can enhance performance in sports like ice hockey.Throughout the episode, Turo combines his personal experiences with practical, easy-to-understand guidance, making this a must-listen for any athlete or coach looking to optimize performance in competitive sports. Tune in to gain a comprehensive understanding of how to balance on-ice and off-ice training and make the most of your athletic potential.If you have a friend who you know would benefit from this episode, please share this with them or share it in your Instagram story and tag me @personaltrainer_turo If you need help with a plan and exercises to do, join my inexpensive membership program HERE or email me turo@fitmitturo.com if you have any questions or need more individual support.
44:21 12/21/23
Power Play: Optimizing Athletic Performance through Diet
Join Turo Virta, an ex-professional ice hockey player turned nutrition coach, as he shares valuable insights into optimizing nutrition for peak athletic performance. In this episode, Turo combines his personal experiences with practical strategies to guide athletes and fitness enthusiasts towards achieving their best physical state through nutrition.Turo begins by emphasizing the power of simple daily habits over complex scientific theories. He shares how these habits have played a crucial role in his journey and in his coaching with the women's ice hockey national team. Discover how becoming more aware of your daily routines can significantly impact your nutritional choices and overall performance.Key Episode Highlights:Protein and Meal Planning: Learn how Turo revamped his breakfast routine to prioritize protein, aiming for 100-150 grams daily, and why this macronutrient is crucial for sustained energy and peak performance.Daily Habits for Fitness: Turo discusses the importance of planning, preparation, and incorporating healthy habits into your daily diet, highlighting the long-term impact of seemingly small choices.Macronutrients in Sports Performance: Understand the roles of carbohydrates and protein in athletic performance, and how they fuel high-intensity activities and aid in recovery.Pre-Game Nutrition: Turo shares his advice on carbohydrate intake for athletes and why avoiding high-fiber foods before a game can be crucial for some individuals.Hydration and Energy: Explore the importance of staying hydrated and how to strategically use sugary drinks and snacks for an energy boost without experiencing crashes.Post-Game Recovery: Learn why post-game nutrition, including carbs and protein, is essential for muscle repair and how protein shakes can be an effective solution when whole food sources aren't available.Turo brings a wealth of knowledge, experience, and a touch of personal flair to this episode, making it a must-listen for anyone interested in sports nutrition, whether you're an athlete or simply looking to improve your fitness regimen.Links mentioned in episode: FREE GUIDES and CALORIE CALCULATORALPS SOLUTION SUPPLEMENTS (USE CODE TURO15 at Checkout for 15% OFF)If enjoyed the episode, please share it with your friend and/or in your IG Story and tag me @personaltrainer_turo
36:36 12/14/23
The Art of Staying Full While Losing Weight
In this episode of FitMitTuro Fitness Podcast I dive into a topic many find challenging during their weight loss journey – staying full and satisfied. Drawing from my own experiences and insights gained from my fitness coaching career, I share strategies and tips on managing hunger effectively while working towards weight loss goals.In this episode, I explore how to interpret and respond to hunger signals, emphasizing the importance of listening to your body. I share the approach I've taken to measure weight loss progress daily, highlighting the significance of tracking trends to avoid the common frustrations associated with weight loss.A key focus is on the roles of protein, fiber, and hydration in weight loss. I discuss practical ways to increase the intake of these essential nutrients, aiming for a protein target of 1.6-2.2 grams per kilogram of body weight, depending on individual needs. I also talk about my personal strategy for hitting protein goals and how it helps in managing hunger and food cravings.But it's not just about what you eat; it's about discovering what works for you. I delve into how personalized coaching and habit tracking can be pivotal in controlling food intake. I emphasize the idea of adding healthy habits rather than imposing food restrictions, offering alternatives to high-calorie snacks and tips for effective portion control.Hydration also plays a crucial role, and I share simple yet effective strategies to ensure adequate daily water intake. The episode wraps up with inspiring success stories from my clients around the world, demonstrating the powerful combination of strength training and proper nutrition.Whether you're battling snacking temptations, seeking to boost your metabolism, or looking for sustainable diet management techniques, this episode is filled with valuable insights and motivation. Join me in discovering how to maintain fullness and satisfaction on your weight loss journey.
37:56 11/30/23
Breaking the 'All or Nothing' Cycle This Holiday Season
In this episode of FitMitTuro Fitness Podcast, I dive into a topic that's close to many of our hearts during the festive season – maintaining health and fitness amidst the holiday cheer. I open up about my own struggles with staying motivated during the colder, darker months of December and share how I've learned to overcome these challenges by setting small, achievable goals.Join me as I discuss the importance of focusing on consistency over striving for perfection. I'll share my personal strategies for planning workouts in advance, which helps in steering clear of relying solely on motivation. I'll also talk about how to manage healthy eating habits during a time filled with tempting treats, including my own battle with sugar cravings and how I handle them.The episode is packed with practical advice, from overcoming procrastination to finding enjoyable ways to stay active during the holidays. It's all about creating a balance – enjoying the festive season without the guilt and maintaining your fitness journey. I emphasize the power of savoring meals, prioritizing protein, getting enough sleep, and the significance of slowing down and enjoying food.This episode is not just about fitness; it's about embracing the joy and balance of the holiday season. Whether you're dealing with cravings or struggling to find the motivation to exercise, I provide relatable advice and effective strategies to help you stay on track. Tune in to learn how to break the 'all or nothing' mindset and make the most of this holiday season.Stay active, stay healthy, and let's make this holiday season a balanced and joyful one!Cheers,Turo
36:19 11/23/23
"Endurance Eating": Mastering Carbs, Calories, and Recovery with James LeBaigue
Join Turo Virta and registered sports nutritionist James LeBaigue in a comprehensive dive into the world of nutrition for endurance sports on FitMitTuro Fitness Podcast.This episode zeroes in on the pivotal role nutrition plays from the starting line to beyond the finish line. Discover the strategies for effective carbohydrate loading, the dos and don'ts to maintain energy levels, and specific guidance for vegetarian athletes to optimize their protein intake.Get expert insights into the often-overlooked relationship between micronutrients and peak performance, the nuanced role of supplements, and the ideal distribution of training intensities. Whether you're gearing up for your next marathon, embarking on a triathlon journey, or simply interested in endurance training, this conversation will equip you with the nutritional know-how and training tactics to go the distance.Connect with Turo in Instagram HEREConnect with James in Instagram HERELearn more about James: Hurrythefoodup Nutrition Nutrition Trithlon WebsiteWe would love to hear from you! Tag us (@personaltrainer_turo and @nutritiontriathlon) in your Instagram Story and let us know what was your biggest takeaway from this episode.
51:38 11/16/23

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