I have a confession to make. I’m not proud of this, but when I was younger, between the time I was competing in sports in high school through the time I opened my gym (Newell Strength), I used to be one of those guys that thought sleep was for the weak. I thought I HAD to be the early bird surviving on coffee and stress to outwork everybody. I was even a hypocrite. I’d tell people I would train how important it was for them to get their sleep, but I wasn’t taking my own advice.

With everything I’ve learned about sleep over the years (and am still learning …) I wish I could have that time back. I would have been able to perform so much better had I slept more.

If you’re like I was, know that this belief of “sleep when you’re dead” might build your pride and your ego, but if you want to see real gains in health and fitness, you need to drop that belief like a lead balloon in a vacuum tube. Let’s get the facts straight about your sleep, shall we?

Today, you’ll learn:

- Why buying in to the lie of “sleep when you’re dead” actually makes you less productive (2:30)
- A few tips for how to turn your weakness into strength to find harmony and balance (3:01)
- You’ve heard about your circadian rhythm, but did you know this is what’s happening to your body and your mind during this time? (3:57)
- What happens when you don’t sleep enough and too much adenosine builds up in your body over time (adenosine makes you tired and is cleared from your body during sleep) (5:10)
- Some people can go with very, very little sleep. They’re called the “sleepless elite.” (You’re likely not one of them, but here’s how to know if you are) (7:27)
- You might not know that sleep has this kind of effect on visceral fat.(8:20)

Nothing productive happens ...

Unless you really are one of the “sleepless elite” if you’re honest with yourself, are you really all that productive waking up at 3, or 4 a.m. anyway? It might be some nice quiet time, but do you know when else you can experience quiet? … When you sleep! I’m not saying to neglect times of quiet or reflection – those are very important, as we’ve discussed in other podcasts – but you do need to realize just how critical you sleep is for your body and mind to be at peak performance. And I know you want to perform at your best, otherwise why would you be listening to my show?

Anyhow, that’s all I have for you this time. Thanks for tuning in. Please leave the show a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

Catch you on the next Facebook live or podcast replay! Until then, concentrate on your sleep to be sure you’re stronger than you know! (I know I will ...)

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!

Man, do I have some great news for you today – especially if you’re one of those people who spends hours on the elliptical machine or runs for miles each day and still can’t shed the flab. Most people believe this is the only way to lose weight. Little do they know, they are actually sabotaging their own success and likely destroying their overall health.

I told you last time we’d be torching the two most widely believed weight loss myths like the sun torches pasty white dudes in the tropics … Today, we’ll tear apart the myths of eating small, frequent meals to boost metabolism, and that cardio is the best exercise for fat loss. Ok. This will be fun.

Today, you’ll learn:

- A return to focus on mindset – the four keys to longevity and how they’ll keep you smiling, strolling, leg-joints from popping and gut from busting (1:16)
- Small, frequent meals are the worst thing to do for your metabolism. They can also lead to sickness and stomach problems. What you should know ... (4:30)
- A secret that no other fitness expert teaches on how to truly achieve optimal metabolism for your body (5:44)
- Chronic stress and high blood glucose – what they don’t tell you ... (6:14)
- How to use research and reality to choose the most effective fat-burning exercises for you (10:45)
- Duck breasts versus chicken breasts and how the difference between the two should shape your view of cardio (12:04)
- The muscular system drives the cardiovascular system – not the other way around. Here’s why that’s important to know (16:25)

More on the four keys ...

Longevity is something any sane person who loves living should strive for. And if that’s not you then, honestly, what are you doing listening to this podcast? But of course, that is you. So I highly encourage you to implement these four keys into your lifestyle. My hope is for you to be fit and happy well into old age. Keep pluggin’ and you’ll get there, indeed.

Thanks for checking out today’s show. I hope you learned something. Please leave me a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

Catch you on the next Facebook live or podcast replay! Until then, 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 know, the fact that I even have to talk about this makes me a bit angry. The fitness and health industry is rife with gimmicks. There is so much marketing propaganda and misinformation out there, it’s no wonder people get fed up when nothing is working and they keep getting fatter. But let not your heart be troubled, dear listener, if this is you.

I may not have the cameras, crash test dummies, the explosives or the glorious mustache, but today, I’m going to be busting some widely accepted myths about fitness and nutrition, and I’ll be using science to do it. So settle in and prepare to learn what really works when the goal is to achieve your best body.

Today, we’ll discuss:

- Can’t seem to shake that stubborn belly fat? Perhaps you should do more crunches. Especially if you want to stay fat, and possibly injured. Let’s talk myths concerning core workouts ... (5:10)
- Most personal trainers get this all wrong, but this is what your core is actually designed for (7:15)
- “The best way to ensure you get fat is to eat before bed.” That’s a HUGE lie. It’s actually the best time to eat, and eat heartily. Here’s why (8:54)
- It’s conclusive! Definitive research shows diets don’t work and will leave you actually fatter (11:24)
If you’re judging the quality of your workout by how sore you feel afterward, you are setting yourself up for failing BIG (11:50)

More myths to bust ...

Next time we’ll continue on our quest to decipher tradition versus truth. The two myths I’m going to slay in the next podcast are probably the most widely held and ultimately the most destructive to people’s fitness and health goals. Tune in to be sure you aren’t buying in to these myths.

As always, I hope you enjoyed today’s show. Thanks for listening! Please leave me a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

Stand by for next week. Until then, keep striving! 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!

I LOVE episodes like the one I’ve got in store for you today. Why? Because I get to send flaming arrows into the conventional wisdom that’s keeping you stressed, sick and broke from all the wasted money you’ve likely spent on ineffective “cures”. Today I’m going to share with you the truth about that bad, bad, hormone – the “C-word”– cortisol ….

By the end of this episode, you’ll see why cortisol is actually one of your best allies for staying healthy and fit. But just like anything in excess, too much of it is where problems arise. Let’s dive in ...

Today, we’ll discuss:

- Why people have it all wrong when it comes to cortisol and stress. Here’s what’s actually going on, and why cortisol blockers are a baaaaaaddd idea … (1:39)

- The two different types of stress, and why one is really good, even though it, too, produces cortisol (1:55)

- Understanding “The Fishing Effect” so you can harness your natural cortisol production cycle to manage your insulin levels and, thus, stay focused, lose weight faster and sleep better (I don’t know of any health professional that has made this connection yet) (3:36)

- Do you struggle to wake up in the morning, and can’t get to sleep at night? You could have cortisol flip. Don’t ask your doctor. He likely doesn’t know jack about this. Here’s how to fix it … (4:08)

- A friendly suggestion for how to actively manage your excess stress to avoid excess cortisol (7:30)

- Get a dog. Seriously. Here’s why … (8:58)

A bit about the zebra ...

Not much is more stressful in the moment than getting chased by a massive lion that wants to tear your flesh and snap your bones. If zebras lived under that type of stress around the clock, they’d be the world’s fattest animal. But after a frenzied run, they rest and recover. They don’t live in constant stress. You’re not going to tell me that you ain’t as smart as a zebra, are you?

That’s what I thought. I hope you’ll take the lesson from today’s show and actively apply it to begin reducing excess cortisol and make it’s natural production your strong ally.

Thanks for listening. If you enjoyed the show, please leave me a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

I’ll be back with you next week. Until then, win the week! 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 has tried absolutely every diet under the sun, you work out for hours at the gym, but you still can’t drop the weight, this episode is taylor-made for you. While I’m not totally letting you off the hook, know that it’s not entirely your fault–you’ve likely been told all of the wrong ways to go about achieving a healthy body and a healthy weight.

After listening to today’s show, you’ll be further along that 90% of the population as you’ll learn that it’s all interconnected. And we’ll cover some protocols you need to know to get your systems working together. Let’s go!

Today, we’ll discuss:

MINDSET:
- How to measure your daily progress toward your holistic goals using the F5 System (1:28)
- Are you trying to speed up your life or slow things down? How to think about everything you’ve been taught as opposite to find what really matters … (2:13)
- What is underlying in every major religion and how understanding this can improve your relationships and effectiveness (2:44)
SUPPLEMENTS::
- Common sense natural supplements you need to take for fat loss, how much to take and how often … (3:47)
- Eat more–protein–to lose fat. But if you use whey protein know this in order to make it work (5:38)
- Forget about all of this if you’re not getting enough sleep, but for that daily boost, here’s what you need to supplement with to increase your energy (8:52)
- You know how important sleep is–it’s the best diet in the world! Here’s how to get the kind of natural deep sleep that turns your body into the epitome of health (10:38)

More protocols to come ...

Today we covered three of the protocols (Sleep, Energy and Fat Loss), and the supplements for them, that add up to building the healthy and functional body of your dreams. But we’ve only covered half of them.

Next time we’ll get into the remaining protocols and afterward you’ll be set with an encyclopedia-level of knowledge for how to give your body and health the care it needs. Be sure to catch it!

Thanks for listening. If you enjoyed the show, please leave me a review on iTunes and follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

I’ll be back again next week and until then, win the week! 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 be a little confused by today’s title. Especially if you listened to last week’s episode when I told you that the brilliance of the brain and the body is that everything it does is to promote survival first. Yet here I am telling you to stop being a stressed out, survival oriented, human. What gives?

It’s true, your body’s first priority is to survive. And you learned last time that your hormones are the tools that control your body functions and composition for best protection. But stressing out these hormones can have muy malo consequences. That’s why you need to understand what I share with you in this episode.

Today, we’ll discuss:

MINDSET:

• Why it takes at least 10 years to become an overnight success (2:01)
• Ho imagining you’re pushing a flywheel and thinking about moment can help you better understand the “10,000 hour” success principle (4:13)

HORMONES AND NERVOUS SYSTEMS:

• This internal environment is controlling your body composition. You must change this aspect if you want to change your composition (5:37)
• The two sides of your autonomic nervous system and how to tap into each to both relax and ramp up when necessary, thus finding better hormonal balance (6:18)
• Which nervous system you need to activate more often to shed fat and activate natural anabolic growth (9:52)
• The specifics of what stress actually does to release this hormone that packs on the fat like a snowman packs snow (12:33)

You can’t thrive in survival mode …

While it’s undoubtedly a crucial function, operating at such high stress and in your sympathetic nervous system all the time is not how you want to live if you at all care about your looks and long-term health. You must prioritize your rest. If you get nothing else from this episode, take the golden nugget I gave you about your sleep cycles to heart, and you’ll see noticeable changes in no time.

Thanks again for tuning in. If you enjoyed the show, please help me out by leaving a review on iTunes. And don’t forget to follow me on Facebook: facebook.com/KyleNewellFitnessExpert.

I’ll be back again next week with more useful stuff to know, but until then …  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 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!

Man! Is it me or are people just making some off-the-wall decisions when it comes to what nutrition advice to follow. I honestly wonder what the heck most people are thinking, then I realize, most people aren’t. And that’s the problem.

But not for you, my diligent listener. You’re thinking for yourself, which is probably why you’re here. You’ve probably realized that the advice most “nutrition experts” give isn’t getting people anywhere. And that’s what I want to talk about with you today: The Four Biggest Nutrition Mistakes I see people making, and why you should avoid them.

Today’s show highlights:

• Two assets you have that can’t be taken from you that nevertheless must be protected at all times (1:14)
• Gaining power over your life is as simple as gaining power over your words. Here is what you absolutely MUST begin to say (2:30)
• Related to the previous point, you’re getting EXACTLY what you should get out of your life – why understanding this gives you all the power you need to change (3:01)
• Four Big Nutrition Mistakes:
• • Don’t ever diet! Restricting calories will actually make you get fatter. Do this instead … (03:52)
  • Why seeking to lower your cholesterol with low-fat foods could be actually causing your body significant harm. (5:57)
  • You went light on the salt. Don’t skimp! … And don’t believe the hype that sodium is bad for you. Here’s why … (8:20)
  • Cutting protein. You’re literally cutting “that which comes first.” Fill your plate, but don’t forget the macronutrients ... (9:55)

Why do experts try to complicate things?

You’d think to be an expert, one would be good at taking the complex and making it more simple. When did that become the opposite? As you heard, nutrition and mindset are interconnected. Getting your body what it needs and sticking with a plan to get it in the best way possible is as simple as understanding how to influence yourself to make good choices.

Log on to my Facebook page: facebook.com/KyleNewellFitnessExpert, and drop me a message or a post if you need help with this.

Thanks for listening! If you enjoyed it, please leave the show a review.

I’ll get with you next time. Until then, 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!

What’s up Inner Strength listeners (and viewers, if you’re watching this Facebook Live video)? Now, you know I love and appreciate you. So I’m going to give you some medicine that is good for you – in your best interest – that you may not like. Hear me on this and you’re going to be well ahead …

Along with the medicine I administer in this episode, I’m going to show you how to clearly define what health means to you, and why that’s extremely important …

Let’s get into it, shall we?

Today’s show highlights:

• Don’t waste your time. If you want to learn anything, here’s where you need to go ... (2:04)
• I’ve said this before, but here’s the absolute, 100% proof for why there’s no such thing as competition - (Here’s your medicine, dear listener ...) (2:47)
• What you’re really activating in your brain when you write down your goals and where to put your goals once you’ve written them … (5:22)
• The wisdom behind breaking your goals down into their next, single step (6:53)
• Where most people go wrong with their definitions of health, strength, wealth and happiness (8:05)
• Cultivate these two assets of your character and increase your attractiveness in spades .. (12:31)

Defining health to you …

Once you have your own definition of health, you’re going to be miles ahead of everyone else in creating a plan that will actually work when it comes to helping you reach your goals. And this can be duplicated in any area: wealth … work … relationships ….

Review time ...

Ok, if you’ve been listening for a while then it’s time to share some love. Head over to iTunes and leave the show a review. That helps me gain get in front of more people who could benefit from the content of this show. And remember to drop in and like my page: facebook.com/KyleNewellFitnessExpert

Thanks for showing up! 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’ve ever started going to a new gym, answer me this … Did you sorta feel like the guy who rides a scooter walking into a biker bar?

What’s up everyone. Kyle, here, and today’s show will be helpful for you if you’ve ever felt intimidated by the gym or a new fitness program. See below for what’s on tap.

Today’s show highlights:

• Thinking of committing suicide? (DON’T) Then you absolutely MUST go to the gym on Mondays … (1:39)
• Two fool-proof and fail-safe ways to quickly change your state of mind to get out of a negative funk and feeling good (1:49)
• • To borrow from Tony Robbins, “Motion leads emotion.” (2:37)
  • Heb’s Law: “What gets wired together gets fired together.” (3:10)
• Nike founder Phil Knight’s secret to fast failure (5:03)
• Why progress is a never-ending process that is intricately tied to your passion for living (6:15)
• How to overcome the intimidation of going to the gym … or anything you find scarry (8:31)
• Do these two simple things and I guarantee you’ll feel and look better (11:08)

We’ll take it from here …

At my gym, when people show up, we have a saying people see that hangs on our door. The sign says: “You just did the hard part. We’ll take the rest from here.”

Just remember, the hardest part about accomplishing any goal is just showing up. Do that, and you’re well on your way. Keep this in mind as you get familiar with a new gym. Keep showing up and in no time you’ll feel like you were born to be there.

Hit me up on social ...

Remember, I’m recording these live from my Facebook page. So if you want to get your questions in live, be sure to drop in and like my page: facebook.com/KyleNewellFitnessExpert

Thanks for showing up! 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’ve seen that guy. You know, the overweight one who spends an hour on the elliptical machine going at a moderate to easy pace then as soon as he’s done heads to smoothie counter thinking he’s worked so hard, surely if just keeps at it, he’ll lose the weight. You gotta admire the commitment, but the thing is, he’s been doing this routine for a year and has only lost a small percentage.

Maybe you are this guy, and if so, this show was tailor-made for you, as just like our friend above experienced, conventional wisdom – stuff you hear spouted in regular gyms on a daily basis – is stone cold WRONG when it comes to how to really lose weight. We’ll dispel some serious fallacies and get you on the right track in this episode.  

Today’s show highlights:

• What you must absolutely be 100 percent clear on when you enter into any negotiation, including the ones with yourself, to remove any self-doubt (2:04)
• Why most people are like Ferraris driven by little old ladies … Take it to the limit! (3:05)
• Fallacies of Fat Loss:
• • Cardio for weight loss – Why in the world would anyone believe being more efficient at using fat would make you burn more of it? What you should be doing instead ... (6:03)
  • Counting calories? Stop! It could ruin your sex life ... (7:35)
  • Eating six small meals a day is the dumbest thing I’ve ever heard. Why you should eat fewer times per day, not more ... (10:03)
  • Think you shouldn’t eat before bedtime? Think again. This secret will help you sleep better, recover faster and trim down with ease (11:42)
• Never, ever, EVER eat anything when you’re in this state of mind ... (11:50)

A book you need to read … yesterday.

So much of losing weight, gaining muscle, accomplishing goals and becoming our best selves begins with negotiating.

A book I’m reading now, I highly recommend you check out. It’s called Start with No: The Negotiation Tool That the Pros Don’t Want You to Know by the late Jim Camp. He was once called the world’s most feared negotiator. Some of the incites in this book have helped me to understand my own mindset on such a deeper level. You gotta check it out.

Hit me up on social ...

Just a reminder that I’m recording these live from my Facebook page. I’m using the principle of leverage, which is a lesson for another day, but I’m able to engage and grow my social engagement then turn around and post as a podcast a couple of weeks later. So if you want to get your questions in live, be sure to drop in and like my page: facebook.com/KyleNewellFitnessExpert

Go out and win the day! 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!

What’s up Inner Strength listeners? Today, I’m excited to be trying something new. I’m actually recording this podcast via Facebook live on the Kyle Newell fan page. The idea is that this will bring a little more interactivity to some of these shows. We’ll still cover very important and helpful topics, but I hope to be able to answer some of your questions live. Then, those live videos will be posted a couple weeks later as the podcasts. We’ll see how it goes … At least I’m taking some action.

And that, in large part, is what I want to talk about today – Leaders take action. And I explain this in a little more detail in this show, but you are a leader, even if you think you aren’t, so accept it. And use these tips to help you become your best self. Afterall that’s why you’re listening, right?

Today’s show highlights:

• The absolute worst thing you can do when you start feel yourself getting into a depressed state of mind (2:43)
• Get more done and bridge the anxiety gap through an understanding of how your brain’s thought patterns work (3:20)
• If you don’t think you’re a leader, you’re wrong. Here’s why ... (4:58)
• Two very simple but powerful words that affect your mindset about a problem, and which one successful people use to stack outcomes in their favor (5:19)
• The only times in life when you can 100% count on resistance to  appear, and why it’s actually a great thing! (7:49)
• What you absolutely must accept and embrace doing if you want to master anything (9:42)
• Discipline doesn’t take away from your freedom. It gives you more … Here’s why … (10:45)

So much of becoming your best self begins with creating the right mindset. Striving for discipline in your life can seem like continually pricking your own eye with the wrong mindset, but change your thoughts and you’ll change your life.

Share your reviews!

Well, now that we’ve covered all that, please share this podcast and leave a review on iTunes. When you do, you help get this show in front of more listeners who can benefit from working to become their best selves. And in today’s world, wouldn’t you love to be around more people who take responsibility like that? Also, be sure to drop into the Kyle Newell fan page to leave questions and check out the weekly live videos: facebook.com/KyleNewellFitnessExpert

Go out and win the day! 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!

I hope you’re paying attention because they’ll probably be a test on this …

What’s up everyone? Kyle, here, and today I want to talk with you about the importance of focused attention as it applies to achieving your fitness goals. And I use the term “goals” sort of loosely, as a big problem I see is people setting goals that really have no meaning. We’re going to dig deeper into that in this episode. You ready?

Today’s show highlights:

• Why the weight loss, bench press, and body fat fitness goals that most people set mean absolutely nothing, even if they reach those goals … This is how goals should truly be set (1:25)
• Getting with the program – the importance of having daily and weekly systems to bring concentrated focus to each day, leaving you constantly feeling successful (2:28)
• Train for something that makes you a little afraid. Here’s why ... (4:38)
• Think exercise is primarily for your body? Think again. This is the exercise order of operation and how to account for it so you stay mentally engaged (5:39)
• Don’t believe what the “gurus” tell you. Here’s how long it really takes with focused effort for a habit to take hold (8:37)
• The most important part of any fitness plan that even experts overlook and leave out of a typical hard-goal plan (9:22)

Today’s show was a bit on the shorter side. I guess you could call it ultra-focused. If there’s one key thing you take away from the show, though, it’s have a good answer for your reason why as it relates to your goals. Go deeper than just “to be this weight,” or “to bench this much.” Tie your goals to something deeper. And if you need help with that, contact me.

Share what you think!

Alright, another show in the gym bag. Please share this podcast and leave a review on iTunes.

See you next time. 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!

How do you like today’s title? Are you curious, wondering, “What the heck is Kyle talking about? I compete with people all the time.”

What’s up everyone? Kyle, here, and you read it right … There really is no such thing as competition … IF you adopt the right mindset. And that’s what we’re going to be talking about today. To be your best, you need to shake a competition mindset and I’ll show you how to do that. I’ll also show you how to take the energy and confidence you’d spend worrying and spin it toward other more productive tasks. Let’s dive in, shall we?

What’s in the show:

• When people say they’re your competition this is what they’re actually doing and it has very little to do with you … (3:03)
• You’re stacked! No, I don’t mean you’re layered in bulging muscle (though maybe you are, and if so, congratulations). I mean your unique skills that raise you beyond a competition mindset ... (3:55)
• Dogs don’t bark at parked cars. If your “competition” is talking you must be moving … (5:50)
• The emotions that drive a competition mindset and how to recognize them welling inside you … (6:39)
• The difference in your brain between visualization and reality, and how worrying messes with your mind ... (7:30)
• If you want to compete with someone, be your own competition … (9:15)

I heard a quote the other day that I thought was pretty cool –and it relates to today’s topic pretty well. The quote said, “The only person you should try to be better than is the one you were yesterday.” Of course that doesn’t mean you shouldn’t try or that you shouldn’t push yourself to succeed. It simply means you should only use comparisons with others as a healthy gauge for where you are versus where you want to be and what you need to do to get there. Remember, comparison is the thief of happiness.

Leave a review!

Just a friendly request to let people know what you think of the show. Even if you hate it, leave a review. It helps us get the show out in front of listeners it could help. And please share this podcast with a friend who could benefit.

Until next time, quit sizing up the non-existent competition and focus on bettering yourself.

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!

I messed up. I called this the 65th episode of the show because I recorded this one before the special Halloween episode you heard last week, but don’t let this slip distract you. I’ve got something very helpful to share with you today.

The idea for today’s episode came to me while I was running hill sprints in my neighborhood on one of my at-home training days. After running my first sprint, I had the idea that I should time myself. In that short 20-minute workout session, I was able to shave 12 seconds off of my total time. This got me thinking about how important it is to set objective goals.

So today, we’re going to talk about finding that sweet spot when setting objective goals. Let’s dig in …

What’s in the show:

• A little mindset tip for you - you don’t face resistance when you step down in status … (2:27)
• Why speed is an equalizer when it comes to dealing with goal anxiety ... (5:35)
• You cannot improve that which you don’t measure … (7:21)
• Explaining the anxiety gap and why goals that are too big or too complicated increase anxiety and lead to analysis paralysis … (8:39)
• You need fear, but you also need these two things to make create goals that will drive you ... (10:39)

I can’t harp on this enough. You might think, “Kyle, what’s the big deal? I’ll just push hard each time and try to make progress.” I’m telling you, if that’s what you want, then you’re destined to remain common. I want to be uncommon … Not normal. And the only way to get better at anything is to measure where you are, where you’ve been and to set objective, attainable goals for where you want to go.

Leave a review!

Alright, that’s gonna do it for today. As always I would greatly appreciate it if you’d share this podcast with a friend who could benefit, and please leave a review of the show on iTunes. This helps us get in front of more listeners looking for ways to become their best selves.

Until next time, keep measuring and keep achieving. 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!

Hedging the line between fall and winter, Halloween is the time of pumpkin carving, apple bobbing and dark superstition. But underneath the celebrations, graveyard stories and supernatural experiences lies some powerful mindset practices.

Today’s show dives deep into the supernatural and gives you one powerful practice to constantly make progress towards your goals.

Here Are The Unnerving Highlights:

• A life lesson from the nightmare on Elm Street (2:00)
• Why your favorite song is your favorite song (2:40)
• A true story of halloween horror (3:30)
• Action vs patience (7:40)

The 4 Quadrants

One of the most scary thoughts one could ever experience is reaching an age only to look back in complete regret, knowing that you’d spent your entire life and only scratched the surface of living life to your full potential.

Overcoming this hurdle and making damn sure you live your life with zero regrets is simple - but isn't sexy. And it all comes down to planning, being patient and taking action.

Enter today’s episode at your own will!

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!