Today we’re going to begin by learning something very valuable from someone whose inner strength I can’t help but deeply admire. When it comes to your mindset, it can be easy to get too optimistic. But do you know what happens to optimists in POW camps? They die! And it’s because they overlook a key aspect of seeing it through. Learn it from Vietnam POW, Admiral James Stockdale, himself when he said: “This is a very important lesson. You must never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be.”

How’s that for a pro tip? Alright. Now on to what to work on in the gym. Write this down and implement it, and you’ll be haulin’ and ballin’ well into your 80s. Let’s jump in ...

Today, we’ll discuss:

-The two types of muscle groups and the purpose each serves in your body. Knowing this will help you better understand how to train them, specifically (2:41)
-Want a bustin’ chest and bulging biceps? You don’t need to torch those muscles as much as you need to do this ... (3:56)
-Why working on your mobility is probably the most important thing you should be doing in the gym, and which parts of your body you especially need to target (4:40)
-These muscles get smaller and weaker as we age. Here’s what you need to do to slow down the process (6:20)
-Almost every symptom of muscle aches, pain or discomfort is due to this one crucial thing you’re body’s likely not getting enough of (8:17)

What sort of geezer do you want to be?

Today’s episode is especially cogent if you plan on living for any significant amount of time. One of the dumbest things I see people do is to train harder than what their body can handle on a consistent basis. This trashes your joints and soft tissue long term. The thing you should be thinking about is what kind of life you want to lead in your 60s, 70s, 80s and 90s. Train for that life and you’ll be set.

Hope you got something good from the show! Please share it with a friend and help me out by leaving me a review on iTunes. If you’re so inclined, catch these shows live on Facebook: facebook.com/KyleNewellFitnessExpert.

Until next time, when we delve more into hormones, you’re stronger than you know!

Peace,

Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

You might think today’s show is all about how to get ripped performing 16-ounce curls. You can definitely get “ripped” like that alright, but that’s not what I’m talking about today. Alcohol is really a neutral thing–you can use it to loosen up, have a great time and make life more enjoyable, or you can abuse it and destroy your life. And it’s very similar with your workouts. In today’s episode, I’m relating “how” and “what” you drink as an allegory for your workout routines, so hit play and get ready to guzzle some knowledge!

Today, we’ll discuss:

MINDSET:

-The ONLY two things you can actively change when trying to shift your mindset–and the absolute quickest way to change one of them ... (1:29)
-Simplify your understanding of habit formation by focusing on the four habit categories (2:33)
-Hedonic adaptation, and why, for your brain, the greatest happiness lies in the pursuit (3:53)

HOW DRINKING ALCOHOL IS LIKE YOUR WORKOUTS:
-Can you drink just a couple of drinks and still have fun? (Yes) Then why are you working out to get sore? Here’s what’s happening to your body when you do ... (4:45)
-Where your soreness after a workout is REALLY coming from. It’s not where you think ... (5:13)
-Beers? Vodkas? Margaritas? Different types of alcohols have different effects on your brain–Just like these types of workout changes affect your muscle development (7:02)
-Let’s get kinesthetic! You’re a stack of joints. Some are mobile while some are stable. Know which are which because this can help you diagnose true sources of pain (9:20)

The Road Less Traveled

As a loyal Unlocking Your Inner Strength Show listener, you probably now know more about how the body and mind works than 90 percent of people. You elitist, you! The next episode will dovetail off of this one and work to give you a roadmap for how to apply the “minimum effective dose” toward what you actually want to train for. Be sure to tune in.

Hope you enjoyed today’s show! Please share it with a friend and help me out by leaving me a review on iTunes. Remember, you can catch these shows live on Facebook: facebook.com/KyleNewellFitnessExpert.

You’re stronger than you know!

Peace,

Kyle Newell
If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

Are you blessed with a fast metabolism? Or do you feel like you gain weight just looking at a slice of pizza? Can I let you in on a little secret? … It! Doesn’t! Matter! Fast or slow metabolism, there are so many other factors that account for your body composition. Some of you have greater control over than others. And the good news is, knowing this can help you make significant gains (Ha! See what I did there?) toward ridding yourself for good of that stubborn fat on your way toward greater strength and health. So let’s dive in ...

Today, we’ll discuss:

MINDSET:

• Why to be a real winner you absolutely MUST fail… (1:42)
• Most people value money, but you need to value this one thing more than money to be a true success (2:13)
• More on the marbles ... (2:50)
• How to plan for chaos to help guard your time (3:24)

HOW TO VIEW YOUR METABOLISM:

• The three different body types, how to identify which you are and how your metabolism fits into your type ... (5:10)
• There’s gender inequality when it comes to stubborn fat patterns. But both men and women have them. Here’s how to tell where they are and how to beat them (6:25)
• Forget the whole slow versus fast metabolism argument. Understand these “sensitivities” and caloric destinations to make your metabolism more efficient … (7:45)
• The four parts of your metabolism and how much each part accounts toward caloric burn. Guess what? Exercise accounts for only 10 percent! These few things to consider will help you really change your body composition ...(10:20)

Burn, baby, burn ...

You burn calories every minute of the day. Use this deeper understanding of your body’s physiology to–like we talked about in the mindset portion–plan out your approach. Knowing your body type and the factors outside of metabolism that affect your body composition sets you well on your way toward becoming your best self. And remember, you don’t need hours upon hours each week in the gym to get there.

Hope you enjoyed today’s show! Don’t forget to leave me a review on iTunes. And catch these shows live on Facebook: facebook.com/KyleNewellFitnessExpert.

Thanks for listening! You’re stronger than you know!

Peace,

• Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

He who loses his marbles dies wondering what could have been …You might be thinking I’ve lost mine, but I assure you, there’s a deep lesson here. I’m going to share with you something I personally do to help me tangibly feel the value of my time. Doing this keeps me laser-focused on what I want to achieve in my life, as well as the time I have in which to do it. Want to know what this exercise is? Great! Listen on. I’ll share this pearl of wisdom as well as how to value your time in your exercise routines.  

Today, we’ll cover:

MINDSET:

• Why the start of the week is so tough for so many, and how not to get caught up with your own “Case of the Mondays”… (1:36)
• You may have heard me say this before, but good is indeed the enemy of great. Here’s why ... (2:30)
• Understanding limiting beliefs and how to defeat them–I’m personally battling one you may resonate with (3:08)
• A simple trick to make your time feel like it’s expanded (3:44)

EFFICIENT EXERCISE ROUTINES:

• Five essential variables to consider when planning your routine and why missing even just one can throw your entire workout game off (4:50)
• What I mean when I say “Density Training” and how focusing on this, along with the five basic movements, will make your workout time more efficient. Plus, here’s how to measure your progress … (7:10)
• Why 50 minutes is more than enough time to get a good workout and why mornings are best for breaking that sweat (9:25)

Speaking of time ...

I hope you feel like these episodes bring value to your time. I know how much I love sharing this stuff with you and I sincerely hope it leads you to find the strength within you to do more, and be more.

If you enjoyed today’s show, don’t forget to leave the show a review on iTunes. And if you have something you want me to cover in a future podcast, go to my Facebook page: facebook.com/KyleNewellFitnessExpert, and shoot me a comment or drop me a message.

Thanks for listening! Don’t forget, you’re stronger than you know!

Peace,

• Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

Today I’m going to get all up in your head. Don’t worry … This mindset lobotomy won’t hurt a bit–unless you’re one of those people we talked about last time who is constantly giving their power away. But I’m confident that’s not you, or at least who you WANT to be.

So to help you better understand your “power source,” today is a brain-only episode.

Today, we’re talking about:

• How to truly KNOW if something is possible for you, or not. The answer might surprise you … (1:46)
• Why you’re better off setting benchmarks instead of timelines. (Hint: time doesn’t exist in your brain) (2:22)
• Understanding the three parts of your brain and how certain parts battle the other, causing fear, doubt and anxiety. Just knowing this will put you leaps ahead toward accomplishing ANY goal (3:20)
• Why it’s important to consider what achieving any goal will cost you–before you even set out to achieve it (5:12)
• The real reason most people live mediocre lives, and how to effortlessly rise above their judgement (8:07)
• Setting measurements and benchmarks like you were a plane flying to New Jersey, or wherever you so desire (9:10)

Bringing it all together ...

I tend to get really energized by these type of episodes. I hope you do, too. See? The mind, body and spirit are fully integrated. So understanding the brain better is going to pay HUGE dividends when it come to achieving what you want to achieve in your physical and spiritual lives.

Anyhow, hope you enjoyed today’s show. Don’t forget you can go to my Facebook page to catch these episodes live: facebook.com/KyleNewellFitnessExpert. Leave me a comment or drop me a message. Maybe your question will turn into one of these future episodes.

Thanks for listening! Don’t forget to leave the show a review on iTunes. You’re stronger than you know!

Peace,

• Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

Here’s a quote I feel perfect relates both the mindset and nutrition and body performance aspects of today’s show. It’s by Isak Dinesen.

“The cure for anything is salt water: sweat, tears or the sea.”

In the first part of today’s show I’m sort of going to be talking about the sweat and tears part as these two things are key to taking back your power. Most people give their power away by not claiming, or by actively deflecting these three key components. Find out what they are, then listen to why everything you think you know about high sodium intake is disturbingly wrong.

Today’s show highlights:

• MINDSET:
• • He-man was right! You do have the power. So stop giving it away! Claim it as your own and see striking changes happen in no time. Here’s how to get your power back ... (1:23)
  • Nick Saben has been a pretty huge success as a coach, wouldn’t you agree? Take a page from his playbook for achieving any goal (3:21)
• SODIUM – BREAKFAST OF CHAMPIONS:
• • Like the foreign kid in the class, everyone misunderstands sodium (4:54)
  • Don’t take your doctor’s word for it. Here’s what’s actually causing your high blood pressure (Hint: It likely isn’t sodium!) (5:20)
  • Just to clear the table, I’m not talking about table salt. Use this source of sodium for best results (5:38)
  • What you should probably know and understand about how sodium and potassium interact (6:35)
  • Why if you’re worried about sodium making you retain water, you should drink … MORE water (9:18)
  • My professional recommendation for how much sodium you should ingest every day (10:11)

We covered a lot about sodium today, so I’m going to cut this short and just say give this recommendation a try for a month. If you don’t feel more energy, less stressed and generally overall better, then I’ll be the first to line up surprised.

Anyhow, hope you enjoyed today’s show. Log on to my Facebook page to catch these episodes live: facebook.com/KyleNewellFitnessExpert, and drop me a message or a post.

Thanks for listening! Don’t forget to leave the show a review on iTunes. You’re stronger than you know!

Peace,

• Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

Continuing on with the theme of mindset shifting before we get into the nitty-gritty of the four non-negotiable supplements I believe you should be taking every day, today’s episode packs some hard-core preperation knowledge.

You know I love to read (I hope you do, too) and right now I’m reading The 12 Week Year by Brian Moran. I’m telling you, if you have ever given up on your goals and beat yourself up because you felt you didn’t have the tools to accomplish what you wanted, you need to check out this book. Here’s just a smidge of what’s in it, before we talk supplements.  

Today’s show highlights:

• SUCCESS MINDSET:
• • The five emotional stages people go through when striving for goals, plus the mental game you must play to cross the “Valley of Despair” and press on (1:16)
  • A magic number of hours you absolutely must dedicate to hitting if you want to become great at anything, and why most people stop way short (knowing this will give you the fuel to keep going) (3:11)
• LET’S TALK SUPPLEMENTS:
• • Four AMAZING benefits of dosing with fish oil – and a recommendation for how much you should really be taking ...(4:38)
  • Unless you live in the tropics, you’re likely deficient in his KEY vitamin that is the primary driver of a strong immune system. I’ll tell you what it is and how much you need. (5:40)
  • Ever been told you think with your stomach? Turns out, that gut is like a second brain! Take this supplement daily to keep it healthy (8:08)
  • What you likely don’t know about magnesium, and the best times of day to take it to sleep better and lose more weight (9:17)

What’s the point?

Well, that’s a good question, as the beginning of the year is always a great time to refocus (though this should be a continual process, but we’ll talk about that some other time ...)

As we talk about what supplements to take and how to prepare for the challenges that are innate with attempting to change behavior, remember, all of this is meant to help you get the maximum enjoyment, pleasure, happiness and success out of your life. This isn’t a practice run. It’s your one shot, so give your body and brain the fuel it needs to get where you want to go, and don’t settle.

Anyhow, chew on that, for what it’s worth. And if you need a little extra coaching, log on to my Facebook page: facebook.com/KyleNewellFitnessExpert, and drop me a message or a post.

Thanks for listening! Don’t forget to leave the show a review on iTunes. You’re stronger than you know!

Peace,

• Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

If you’re the person who steps inside the gym, takes a good look around and gets overwhelmed with where to begin, this episode is for you.

The two things we are going to talk about today have something extremely valuable in common, and that is success and exercise selection. As you’ll hear, both have everything to do with simplifying the complex. So point your ears forward and listen-up!  

Today’s show highlights:

• SUCCESS MINDSET:
• • The real reason something may seem impossible to accomplish and what you need to remember in order to press through (1:26)
  • Forget the “Secret to Success” books. This is the REAL secret and it’s much simpler than you might believe (1:40)
  • What you absolutely must do right away in order to get out of feeling in a funk (3:15)
• EXERCISE SELECTION:
• • Why traditional bodybuilding exercises are like the Frankenstein approach to training … And forget isolation exercises. They’re a joke! Here’s why ... (4:20)
  • Did you know the body can really on perform this many movements? Here’s how to apply this knowledge to get faster, more effective full-body workouts (5:26)
  • If you only have time to do one exercise, do this one … (7:32)
  • Skip the sit-ups for a healthier and stronger core (3:30)
  • The two types of muscles in your body and what you need to know to protect them as you age (10:39)

Success in gym … and in life!

Here’s the thing, if you’re a loyal listener of the show, I already know you’re the kind of person who just keeps showing up. And that’s where 80% of success comes from … JUST KEEP SHOWING UP! I promise you, as you apply the science and control your mindset, which then helps to control your emotions, you’ll always be stepping into your best self.

If you need help with it, log on to my Facebook page: facebook.com/KyleNewellFitnessExpert, and drop me a message or a post.

Thanks for listening! Don’t forget to leave the show a review on iTunes. You’re stronger than you know!

Peace,

• Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!

At our last Newell Strength holiday party, I was asked my thoughts on intermittent fasting. I sort of chuckled because I thought the person asking was messing with me ... Turns out, they really wanted to know. So I figured this might be a good topic to share with you all.

I told the person if she would have asked me four years ago, I’d have told her the idea was crap! Turns out, though, I just didn’t know what I didn’t know. And know that I know the science, I’ve made intermittent fasting part of my lifestyle. What follows is why you should, too.

Today’s show highlights:

• MINDSET:
• • The four mechanical parts of your brain and how to harness them for maximum personal control and power (1:44)
  • Why you have a hard time having fun if you’re overly “Type A” (2:22)
  • How your brain perceives judgement and how knowing this can help you relax when you’re in a situation that makes you nervous (3:25)
• INTERMITTENT FASTING:
• • The two types of fat cells and how to target stubborn fat cells for supercharged weight loss (6:50)
  • How eating only twice per day can actually help make your hunger MORE manageable … plus how long to go in-between meals (8:01)
  • The hormone that wakes you up in the morning can actually help you lose weight faster, pack on muscle and laser your focus for greater productivity. Here’s how to harness it … (9:22)
  • Give your gut a break! Your parasympathetic nervous system will reward you. (10:49)

It’s science!

So I’ve been doing this intermittent fasting for three-and-a-half years straight. And with it, I’ve been able to easily maintain around 12% body fat. Plus, I simply feel great with more focus, power and energy. In a way, intermittent fasting is like taking control of your body’s natural hormones and directing them with a greater purpose. You should do it, and soon!

If you need help with it, log on to my Facebook page: facebook.com/KyleNewellFitnessExpert, and drop me a message or a post.

Thanks for listening! Don’t forget to leave the show a review on iTunes.

Keep steppin’ into your best self! You’re stronger than you know!

Peace,

• Kyle Newell

If you have show suggestions or an interesting idea you want me to talk about, please contact me at kyle@kylenewell.com or at kyle@newellstrength.com. You can also leave a comment or review on today’s show. We love hearing from you!