Last week, we talked about how you can set yourself up for success by setting SMART goals. Today, we take it a notch higher and discuss how to develop a plan to accomplish your SMART goals.To achieve your goals, we recommend breaking them down into smaller actionable steps that you can focus on daily or weekly on your way to achieving the bigger goal. This will help you know exactly what you need to do.In addition, you need to have checkpoints along the way to determine if you are on the right track towards your goal. If need be, you can always change your action plan to get back on track.Tune in to this episode to hear the Pulse Fitness coaching team discuss how to establish a plan to achieve your goals.Key TakeawaysHow to develop a plan to accomplish your SMART goals (02:20)Setting smaller goals to reach your big goal (07:18)Why it's important to have checkpoints as you progress towards your goals (10:07)How to visualize your goals through a vision board (13:27)Believing in yourself that you are going to accomplish your goals (18:10)How to map out your action plan to achieve your goals (21:29)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Healthy Living Scottsdale

Don't Set A Goal Without A Plan

The new year is here with us, and it’s an excellent opportunity to get started with our fitness goals. The key to achieving our fitness and health goals in the new year is by setting SMART goals.As you’ll be hearing from the team at Pulse Fitness, you can either set yourself up for success or failure through your goals. SMART goal setting ensures that we not only achieve our goals but also build sustainable habits into our lifestyle.The first letter in the SMART acronym stands for specific, which is very important in fitness. We often hear people say that their goal is to lose weight or become healthier. These are not SMART goals because they are not specific.Tune in to meet our new coach and co-host, as well as learn more about SMART goal setting to get you started in the new year.Key TakeawaysMeet our new coach Jordi Peri (00:47)How to set SMART fitness goals (04:29)Why you have to be specific with your goals (07:48)How to measure progress in your fitness goals (10:59)Developing an action plan to achieve your SMART goals (12:54)Creating little sub-goals with your actions (16:04)Taking realistic, actionable steps that’ll lead you to your goals (17:13)Why it is super important to write down your goals (19:09)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Getting Started & Setting Goals

This is the second part of our two-part series on vitamins and supplements. In this episode, we talk about the vitamins people are commonly deficient in and how to choose the supplements for them.As Hippocrates, the Ancient Greek physician once said, all diseases begin in the gut. With this in mind, the number one supplement that people should be taking is a probiotic. If you want everything in your body to function as it should, then you should take care of your gut. All critical bodily functions, including sleep, liver, kidneys, detox systems, and neurotransmitters, rely heavily on a healthy gut.In addition to probiotics, most people are deficient in Vitamin D. This is one supplement that you should consider taking as it helps with your immune system, your bones, and the joints. Calcium is another important supplement that helps in the absorption of Vitamin D and also helps with the immune systems and the bones. As you get older, these two supplements become even more important.As we had talked about in the previous episode, supplements will not work for you if your diet is not great. Bioavailability in food is way higher than in supplements. This means your focus should be more on your diet and only supplement what you are deficient in. And while on this point, go for organically farmed food because it has more vitamin-mineral content than conventionally farmed food.Tune in to this episode and learn more about other important supplements you should be looking into.Key TakeawaysThe supplements Jordan and Tatiana, and Zach are taking (01:54)Why probiotics are the number one supplement, you should be taking (05:28)Why having a good diet is more important than taking supplements (10:14)Organic produce has more minerals than conventional produce (10:47)Why you may consider taking a vitamin D and calcium supplements (12:08)Synthetic vs. plant-based supplements (18:39)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Vitamins & Supplements Part 2

Vitamins and supplements have become so common, and it seems like everybody is taking them. But have you ever wondered why people take them? In most cases, it’s not because of the health benefits but because they may have heard that someone else is doing so or they read some junk science somewhere. In addition, the vitamins and supplements industry does a lot of marketing.We see a lot of people talking supplements they shouldn’t be taking; in short, they are wasting their money. Their bodies don’t need whatever they are taking, and probably the body can’t even absorb the particular vitamin without having to take another vitamin.There is a lot of misinformation around supplements, especially because they are not regulated by the FDA. Our coaching team here at Pulse Fitness believes that focusing on a well-balanced diet should be your priority. If you have a poor diet, supplements and vitamins are not going to help you.Tune in to this episode to learn more about this complex topic of vitamins and supplements and whether you need them or not.Key TakeawaysWhy people take vitamins and supplements (05:25)Knowing which supplements go together to increase their benefits in the body (08:02)Misconception and misinformation in the supplements industry (08:38)Toxins and heavy metals in supplements (09:38)Why you should focus on a balanced diet first (12:18)2Why you should research the manufacturer of a supplement and their processes (13:12)Avoid proprietary blend supplements (14:47)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Vitamins & Supplements Part 1

In this episode, we discuss a few different approaches for when someone wants to start making dietary changes.For most people, making healthier nutritional choices is something they struggle with a lot. This is not helped by the fact that there is lots of inaccurate information online regarding diet. As coaches, one of the things we notice that people have a challenge with is the ALL or NOTHING Mindset. This is where they go all in with drastic changes then crash back to where they were pretty quickly.Jordan recommends that the best place to start is by first understanding what your baseline nutrition looks like. Once you identify what that looks like, then you can start by eliminating the most detrimental items from the diet. He suggests taking a baby step approach to avoid drastic changes so that you can remain consistent.Tatiana advises people to start where they are by first logging their food for about a week. Then, rather than worry about eliminating some foods, you should focus on adding healthier options to your diet. She observes that most people have a hard time being told they can’t eat anything.Zach adds that the key to making better choices with your nutrition is being honest and realistic with where you are, then making small changes at a time by replacing unhealthy foods and remaining consistent.Tune in to this episode to hear more about the different approaches to making dietary changes and where to start.Key TakeawaysWhy the all or nothing mindset doesn’t work (05:25)Eliminating detrimental foods from your diet (07:37)Taking a baby step approach to remain consistent (09:01)Why it is important to log your food (11:26)Making small sustainable changes to your diet (15:51)Being upfront and realistic with yourself (21:59)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts! 

Nutrition - Where To Start

We start this episode off by introducing our new coach Jordan Hoppel and asking him some questions about himself and his experience. Tatiana asks Jordan about his biggest pet peeve when it comes to coaching, which leads us to talk about how doctors commonly advise people not to workout.Jordan explains that when some clients don't want to do a particular exercise, they throw the trump card that their doctor told them not to do it. This can be very frustrating for a coach since they want to help you and wouldn't let you do an exercise that can injure you or aggravate your injury.As fitness coaches, we don't advocate for an all or nothing mindset when it comes to exercises. Some doctors and clients will say no workouts if there is a problem with a particular part of the body, but we can work around it to keep you in good shape to recover quicker.The key thing is working with your coach to come up with modifications to your exercises that help you work around your injury. Immobilizing an injury is never a good idea. Proper movements that encourage blood flow to the area and strengthen the muscles around the injury is the best way to recover.  Listen in to this episode to hear more about training while recovering from an injury and working with your coach to keep moving.Key TakeawaysIntroducing our new coach and podcast co-host Jordan Hopple (01:39)Biggest pet peeve for Jordan when coaching clients (06:51)The pros of losing weight fast far outweigh the cons (10:10)Why the all or nothing mindset doesn't help when recovering from an injury (14:52)Working with your coach to come up with exercises that work around your injury (15:11)Why you need to get moving when recovering from an injury (17:39)Immobilizing an injury is the wrong approach to recovery (19:27)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Doctor's Orders

As we mentioned in the last episode, Magic Mike, who’s has been a coach here at Pulse Fitness for two and a half years, will be leaving. He is fulling a lifelong dream to be a firefighter. We are sad that he is leaving as he has been an excellent coach and a valuable team member but excited for him that he gets a chance to fulfill his dream.In this episode, he shares his experiences here at Pulse Fitness, his relationship with clients, his gym pet peeves, what he’ll miss the most about being a fitness coach, and other valuable insights into the fitness industry.Zach, the fitness director, shares his final thoughts on Mike’s professionalism and his invaluable contribution to the team. He says Mike has been the perfect employee, always ready to help and showing up consistently for our clients. He opines that his dedication, honesty, and positive demeanor will hold him in good stead for whatever career he chooses to pursue in the future.Key TakeawaysHow Mike’s internship at EXOS before he joined Pulse made him a good coach (05:04)The biggest thing that Mike learned about himself while working at Pulse Fitness (09:29)Biggest pet peeve when training and working with clients (11:02)Meeting clients where they are at (13:32)The mental side of fitness and why some clients need to toughen up (14:40)What Mike will miss the most about Pulse fitness (18:58)What the future holds for Mike and what he is most excited about his firefighting position (23:41)Final words from the Director of Fitness, Zach to Mike (25:38)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Magic Mike's Last Dance

When we over-train, our bodies are constantly fatigued, and you can’t stop being sore. You are hurting and feel you don’t want to work out due to fatigue. You may even lose motivation for other things you usually enjoy in life. These are signs of legitimate overtraining.However, in most cases, it is not a case of overtraining but rather under recovering. What we see with our members is that they are under recovering. Inadequate sleep is one of the reasons for under-recovery. Our bodies heal and recover during sleep. Diet also plays a vital role in recovery.Our programming here at Pulse Fitness is designed so that we hit different muscle groups on different days. This balanced program approach ensures that our members are not at risk of overtraining. On the under-recovery part, we identify what is causing it and prioritize it. It can be sleep, diet, myofascial release, or mobility exercise.Key TakeawaysCoach Magic Mike is leaving Pulse to join the fire department (00:59)Signs of overtraining (07:41)Difference between overtraining and under recovering (09:32)Why sleep is very important for recovery (10:22)Alcohol inhibits our recovery from workouts (17:39)How we ensure our members do not over train and recover adequately (19:40)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Overtraining or Under Recovering?

Meal prep is crucial to getting results. However, despite being a necessity to achieve results, almost everyone struggles with it. Our coaching team here at Pulse takes us through how they do their meal prep.Doing your meal prep in bulk to cover several days is the best option for people who are busy. Looking at your schedule and anticipating where you are going to struggle with meal prep will help you plan in advance. For instance, someone who goes to work very early in the morning should meal prep for their breakfast in advance.Meal prep doesn’t mean spending a lot of time doing it. It just means planning your meals for the next day or the next week ahead. You could also order meal prep which is way cheaper than eating out.Key TakeawaysHow the team at pulse fitness meal prep (04:19Making quality choices even when you haven’t done your meal prep (05:33)Planning your meal prep around your schedule (09:18)Teaching your family to eat healthy along with you (10:04)Starting with one meal and getting consistent with it (11:02)Using meal prep services which are cheaper than eating out (13:42)How to make smart meal choices for the next day before going to bed (17:34)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Meal Prep

With the recent shutdown and gyms being closed, more people are training outdoors. They are many ways we can still remain active even without going to the gym. Hiking on the mountain trails, cycling, lifting weights in the garage, playing golf are some of the ways our clients here in Arizona do to keep on trackHowever, there are pros and cons of training outside. On the pros side, you get to remain physically active which is a good thing. However, the temperatures especially here in Arizona can get really high during this time.In addition, training outdoors is not a workout. A workout has defined goals you are working to achieve through a plan. Training outdoors helps you keep on track if you can’t get to the gym, but a workout in the gym with a trainer is still crucial to help you achieve your fitness and weight loss goals. Key TakeawaysHow to train outdoors to remain physically active (02:42)Challenges of training outside here in Arizona (04:08)Difference between a workout and being physically active outdoors (05:07)Aligning your goals with your workout and physical activity (07:45)Whatever it takes to remain active and move in the right direction (14:12)How to increase your physical activity when the weather is not favorable (14:46)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!Show Less

Weathering The Outdoors

The fitness industry today is full of buzz words. Every gym and fitness franchise throws around some nice fancy words to describe their approach and concepts to fitness. People tend to get attracted to these flashy words and the X factor that the gym portrays as their differentiator.For us here at Pulse fitness, our X-factor or what differentiates us from other gyms is the sense of community. Our members have that strong sense of community provides a support system and fosters accountability. They push each other and help each other progress. This helps them achieve their fitness goals.In addition, our programming allows all coaches to offer standardized coaching. All our members can train with any coach. This is not something you find in many gyms.Tune in to hear what differentiates Pulse Fitness from other fitness facilities. Key TakeawaysWhy our community being our X-Factor here at Pulse fitness (04:11)Our community supports one another and helps each other progress (05:00)How our universal programming helps with standardized coaching (05:45)Our hybrid training helps our clients lose weight, tone up and move better (07:02)Training in a gym gives you the chance to be among like-minded people (08:32)Semi-private training creates a group fitness atmosphere and a support system (09:14)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

What's Our X Factor

The whole COVID situation has meant that people are more careful about cleanliness. Gyms, in particular, have borne the brunt with some people not being comfortable being there. However, you still go to the gym to reach your fitness goals and remain safe. We look at some of the things to look out for to determine whether it’s safe or not.The gym must adhere to social distancing guidelines and have cleaning protocols in place. Equipment must be cleaned before and after use for every client. Perception is everything when it comes to cleanliness.Pulse fitness has been an exception when it comes to cleanliness. Even before COVID, our clients told us that the gym was so clean, unlike other gyms. With COVID, we have gone above and beyond to make sure that our gym remains safe. We ensure that all equipment is cleaned before and after use for every client. We got an air purifier and special disinfectant to kill germs and viruses on surfaces, among many other protocols we have to make the gym as safe as possible.Key TakeawaysHow to ensure you are safe in a training facility (02:29)Social distancing guidelines and cleanliness protocols in the gym (04:26)Wearing a mask in the gym as a sign of respect to other people (06:01)Creating the perception of additional cleanliness (06:49)Measures we have taken at Pulse Fitness to ensure the gym is safe (08:31)Training in a big box gym vs. a small boutique gym in the COVID situation (10:11)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Covid Gym Safety: What To Look Out For

Your body creates fat when you consume more calories than those you expend. Storing fat is a survival mechanism that we evolved this to ensure that you could eat more food when it was available for those times when there was no food.However, fat is more than just stored energy. Fat is like a sponge. It absorbs many different things, good and bad. It absorbs toxins and pollutants and holds onto them. The more fat you have the more of these bad things you have. However, it also hoards the good things from the body. These are minerals, vitamins, and certain hormones. It, therefore, denies the body these vital nutrients.With this in mind, losing weight fast can be a problem for the body. All the toxins that are absorbed by the fat will be released into the blood quicker than the body can get rid of them. this overwhelms the system and creates problems that you have to deal with. Some people get discouraged by these problems and may even stop trying to lose weight.Tune in to this episode to learn of how to lose weight safely and dealing with the problems that may affect you in the journey. Key TakeawaysWhat is fat and why does our body keep it (03:46)How fat acts as a sponge and absorbs and keeps toxins (05:01)Fat steals and hoards vital minerals, vitamin, and hormones from the body (05:35)Why losing weight fast may create problems (07:22)The right amount of weight to lose to avoid creating many problems (11:10)The right strategy for a heavy person starting a weight loss plan (13:23)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Fat Secrets

There is a lot of misinformation about body sculpting. People always want to get rid of fats in some areas and get other parts of their body bigger. The reality of body sculpting is that you can accomplish it. However, you need to have a strong foundation first.  You do this by dropping your body fat percentage, then build your muscles. This will then help you target a specific muscle group.You have to chisel away the big block first to reveal the masterpiece underneath. The big problem here is that you cannot control where the fat will decide to come off first. The areas where you really want the fat to come off first may be the last. However, you need to keep doing the right things with exercise and diet.Once you have a really good foundation and your body fat has gone way done, you can then start targeting certain body parts and hitting them hard. When targeting specific body parts like the arms, you have to train the surrounding areas as well.So in a nutshell, for body sculpting to work, you have to drop your body fat percentage, build your muscles, and get a strong foundation. Once you have this base, you can then isolate specific muscle groups and train them hard. Key TakeawaysYou can’t get bigger or perkier boobs from working out (03:27)Creating a strong foundation by dropping your body fat and building muscles (04:51)Lowering body fat through weight training (06:33)You can’t lose fats in just the specific areas you want (07:33)Body sculpting is real and you can accomplish it by doing the right things (12:12)Isolating muscle groups and hitting them hard to grow them once you have a strong base (13:17)Functional training for overall health and happiness (17:06)Creating a mind-muscle connection and learning what your body responds well to (20:29)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Body Sculpting

Why is there a difference between how women are expected to train and how men train? This is the question we address today. In most gyms, there are women fitness sections where there are some machines only that women should train with. You’ll rarely find a lot of weights in this section. This is totally wrong as weight training is not for men only. Women too should be strength training.The major reason women avoid strength training is because they wrongly believe it will make them bulky or look like a man. This is simply not true. Tatiana is an example of this. She lifts hardcore weights, yet she is not bulky nor does she look like a man. Women don’t have the testosterone needed to bulk up.To achieve a lean and toned look, you have to lift weights. This helps you lose fats and build muscle. You have to do strength training. You have to overload your muscles. Initially, you may not see results on the scale but this should not worry you. Muscles way far more than fats. You may have weighed the same or more but have shrunk in size.Strength training has many physiological benefits for women besides fat loss and achieving a lean look. It helps with improving bone density and hormonal health as well. Women who have been doing cardio their whole life should research and learn more about these benefits. Key TakeawaysWhy is there a difference between how men and women are expected to rain in the gym? (05:50)Why women wrongly avoid strength training (07:02)Strength training helps you drop fats and build muscle (08:29)Muscle weighs more than fat, so quit getting obsessed with the scale (10:32)Where women who have done cardio all their life should start with strength training (19:47)Physiological benefits of resistance training for women (21:33)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Why Women Need To Lift Weights

We get it! Staying motivated, getting fit, and living a healthy lifestyle is hard. That's why The Coaching Team at Pulse Fitness brings you a fun and educational podcast for all things Health, Fitness, Nutrition and Self-improvement.

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Healthy Living Scottsdale

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