The Health & Fitness Podcast, By Innerfight

-Concept 2 rowing machine -Skip rope -Barbell -Books -Your mind

Intensity, a word we hear spoken about a lot but what does it mean, how do we measure it and where can we apply it: -Intensity defined -Measuring intensity in our workouts -Intensity in life -Who are the most intense people you know?

-What the difference? -Benefits of both -How much should we be doing of each? -How do we approach the different training types?

In this show Mia tells us all about pre and post natal fitness: -Should ladies train during pregnancy -How to manage cravings -Exercises that can be done anywhere -The mental aspect of pre and post natal fitness

Everyone wants to increase the volume of their training, but is that really the smartest way to get fitter? -“Be impressed with intensity, not Volume” - Greg Glassman. Less is more. -What are your fitness goals? -"Practice" -More training is not better, better training is better.

We sit down with Carmen and Phil to see what they have been up to the last few months: -Performance Nutrition -Breathing training -Steady state cardio -Dubai Fitness competition

This weeks episode we have had head of IF endurance Neil Flanners give his top 5 points on how to build aerobic capacity: -Slow down -Speed up -Mix it up -Frequency -Consistency -Work

We all want to get fitter and build the ultimate engine so who better to get than Kyle Ruth: -Respiratory system vs Cardiac -Defining what an engine is -Capacity vs Economy -Moxy monitor

We have all tried it. We see the class program and we think to ourselves, oh no...not T2B again or whatever you might fear. This type of negativity might have a bigger impact on your performance than you think. So how do you avoid it? In training and in life: -Always start the session on a positive note. Go say hi to someone, ask how their day was and small talk about positive things. -Seek for opportunities in the workout to get better. -Don't compare yourself to others. -Encourage others and they will encourage you when you are in dark place. -Disconnect. Don't use your phone during your session. Be in the moment.

Thanks for all the questions to make these shows. Keep them coming! -Managing rest and recovery -CrossFit.com workouts -Cheat day - what is it -Intermittent fasting -Squat problems

Fruit is sure better than chocolate but in this show we let you know how to use it the best: -We need a certain amount of sugar in our diet -Fruit for sure is better than chocolate bars -Thick skin v thin skin fruit -Moderate intake

One of the biggest questions we get - how do I develop mental toughness? Andre asks Marcus these questions: -What is your definition of mental toughness/grit? -How do you develop mental toughness? -Can you learn mental toughness or are you born with it? -Is talent overrated? -Who are the toughest athletes on the planet by your definition?

Yes our body needs a certain amount of sugar so best to get it from the natural sources such as: -Honey -Dates -Maple syrup -Fruit

Questions and answers. These were your questions. Have a listen to the show for our answers: -Why the name InnerFight? Where does it come from? -Fruit (sugar) before or after training? See podcast 349 also coming out in a few weeks -Why is it so hard to be consistent in your diet? -What do you think about counting Macros? Does it work? What is it? -Apple pie or chocolate cake. Or both? -Are oats good for you? Why do more X fitters eat them? -Is Vegan the new Paleo? Why is everyone turning vegan in 2017. Your thoughts on what the health?

The million dollar question. What does CrossFit really make you better at. These are a few of our thoughts. Check out the show! -Triathlon -Running -Confidence to do anything -CrossFit is varied just like life so it prepares you for life

You asked the questions, we have given the answers. Thanks to everyone who sent their questions in, enjoy the answers. -Thoughts on the games this year? True test of fitness? Better than past years? Drugs? -What is the one thing you wish people would stop doing in the gym -Cardio v Weightlifting? Which is better for losing fat -Thoughts? Programming heavy load / only training during periods of reduced calorie intake / dieting. -How much training is too much for someone relatively new? How do you stop getting excited and trying to do everything.

Your body needs rest but what really is a rest day? -How many should I have a week? -When do I know if I need one? -What is an active rest day? -Should all my rest days be active?

A new show format where we answer your questions. On this weeks list: -Replacing pull ups -Moving into endurance sports -What do I eat between lunch and dinner? -Should women take protein?

All you need to know about pre and post workout shakes: -What are they? -What do they have in them? -Do they work? -Are they healthy? -Who should be taking them? -But what if I need a pick up or boost?

Movement is the basis of everything we do, how is yours? We dig into this broad topic in this weeks show: -What is movement? -How can we move better? -What limits our movement? -Who to look out for