Facing Fitness Fears: Overcoming the Anxiety of Losing Progress

In this episode of  FitMitTuro Fitness Podcast, we delve deep into the transformative journey of Gabrielle, a 54-year-old woman from Canada who won free 3-months of 1-1 coaching in December. Despite facing challenges such as knee pain, shoulder discomfort, and the aftermath of COVID-19, Gabrielle's unwavering determination and commitment to her well-being shine through in every step of her journey.

Join us as Gabrielle shares her struggles, triumphs, and newfound sense of empowerment through exercise and mindset shifts. From addressing muscle imbalances to prioritizing mobility exercises, Gabrielle's story is both inspiring and relatable to anyone who has faced obstacles on their path to better health.

Throughout the episode, Gabrielle opens up about the key moments and breakthroughs that propelled her forward, including the realization of the importance of mobility exercises in alleviating pain and improving overall strength. She also shares her strategies for staying consistent and motivated, especially during challenging times like the COVID-19 pandemic.

As Gabrielle's journey unfolds, her resilience and determination serve as a beacon of hope for listeners seeking inspiration and guidance on their own fitness journeys. Her story reminds us that with dedication, perseverance, and a positive mindset, we can overcome any obstacle and achieve our goals.

Tune in to this podcast episode to hear Gabrielle's inspiring story and discover how you too can transform your life through fitness. Subscribe now and join us on this journey of empowerment, resilience, and self-discovery.

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

Beth won three months of free coaching in December and in today´s FitMitTuro Fitness Podcast we talked how past 3 months have been. She had some worries and fears, but she decided to give it a try. Listen to Beth's amazing adventure as she tells us how she faced her fears and found her strength. She'll share how she beat doubts, worries, and even being too busy to exercise. With the help of coaching, she turned those challenges into chances to get stronger and happier. Beth's story reminds us that no matter what, we can always find a way to reach our goals!
Thank you Beth for working so hard for the past 3 months because without work, it wouldn´t be possible to make these significant changes.
If you are interested to work with me, check out coaching options HERE
Thank you for listening and especially those who left 5-star rating as they help a lot. 
-Turo

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

Join Turo Virta and Dr. Mike Van Thielen in an enlightening conversation on optimizing human performance through a holistic approach. In this episode, they delve into the fusion of conventional medicine with natural therapies, exploring the benefits of breathwork, hydration, and time management in achieving peak performance. Discover practical strategies for boosting dopamine levels naturally, overcoming distractions, and entering the flow state for enhanced productivity. From biohacking techniques to longevity practices, Turo and Dr. Van Thielen offer invaluable insights to help you upgrade your body, mind, and life.

Check Out Dr Mike´s Limitless Lab - 12 weeks to Maximum Performance through Self-Optimization HERE

Check Out Coaching options with Turo HERE

Thank you for listening and especially all those who left review for my podcast in Apple and Spotify, they help a lot. 

Talk Soon,

- Turo

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

In this empowering episode of FitMitTuro Fitness Podcast, your fitness expert Turo Virta dives deep into the science behind crafting the perfect strength training routine. From workout splits to set volumes, Turo breaks down the key principles for optimizing muscle growth and performance. Discover the advantages of full-body workouts versus body splits, and learn how to tailor your routine to your individual needs and goals. Turo shares valuable insights on the importance of rest and recovery for muscle growth, as well as the significance of progressive overload for continual progress. Whether you're a seasoned gym-goer or just starting your fitness journey, Turo's expert advice will inspire you to take your strength training to the next level. Tune in now and unlock your true strength potential!

Check out Coaching Options and free resources HERE

Send me DM in my INSTAGRAM HERE

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

Embark on a transformative journey with Turo Virta as he unveils the mysteries of weight loss plateaus and shares actionable strategies for breaking through the barriers to progress. In this insightful episode, Turo provides a comprehensive guide on identifying and conquering weight loss plateaus through smart nutrition, strategic workouts, and a holistic approach to health.

The podcast kicks off with Turo's expertise on tracking calorie deficit and progress (0:02). Turo emphasizes the importance of realistic expectations and consistency in tracking various metrics such as workouts, steps, and calorie intake (2:52). A plateau, often a frustration, is defined and strategies for overcoming it are explored (7:08).

In a fascinating segment, Turo challenges the notion of relying solely on calorie deficit for weight loss (7:08). He introduces the concept of diet breaks to optimize metabolism for long-term fat loss sustainability. Turo advises on lifestyle considerations and sets the stage for sustainable changes (12:30).

The conversation delves into the interplay between cardio, strength training, and weight loss plateaus (17:56). Turo offers a nuanced perspective, advocating for the importance of strength training in boosting metabolism and preventing muscle loss during a calorie deficit (21:28).

Discover the effectiveness of reverse dieting as Turo shares real-life success stories, including Silvia and Yahir (26:35). Reverse dieting becomes a key tool for achieving weight stability, muscle gain, and optimal results with less effort (31:33).

Optimizing metabolism and fat loss through smart workouts and low-intensity cardio is explored (36:51). Turo provides practical advice, including the ideal frequency of low-intensity walks and the importance of balance in strength training.

As the episode unfolds, Turo Virta shares insights on individualized coaching services for those struggling with fat loss (36:51). His personalized advice and support aim to help individuals overcome mental barriers and implement sustainable fat loss strategies.

Tune in for a power-packed episode that goes beyond conventional weight loss wisdom, providing a holistic and sustainable approach to achieving your fitness goals.

For more resources and coaching options, go to www.personaltrainerturo.com

I would love to hear from you! Email me turo@fitmitturo.com and let me know what was your biggest takeaway or what topics you would like me to cover.

Thank you for listening!

-Turo

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

Join Turo Virta in a  rebroadcast episode of FitMitTuro Fitness Podcast featuring Amanda Thebe, a personal trainer, nutrition coach, and author of "Menopocalypse." This insightful conversation delves deep into the often-overlooked aspects of menopause, hormonal changes, and their profound impact on women's health.

As Amanda shares her journey, beginning in her 40s and feeling like a role model for women undergoing menopause, the discussion unfolds with transparency and vulnerability (0:02). Recurring episodes of vertigo and the search for answers become the catalyst for Amanda's exploration of perimenopause symptoms.

Discover the nuances between perimenopause and menopause (4:57), unraveling the complexity of hormonal fluctuations that can last up to a decade. Amanda sheds light on the often-unpredictable symptoms affecting women's bodies and minds.

Intriguingly, the conversation navigates through menopause treatment options, including hormone replacement therapy (15:11). Amanda and Turo Virta candidly discuss the benefits, risks, and personal experiences, fostering a deeper understanding of a crucial aspect of women's health.

The episode takes an empowering turn towards holistic wellness (20:18). Amanda advocates for a multi-pronged approach, intertwining psychological treatment and lifestyle changes to achieve comprehensive well-being.

Honesty, integrity, and scientific accuracy take center stage (27:01), as Turo Virta and Amanda stress the significance of truthful information in the health and wellness industry. Both share personal experiences of growth and evolution in their understanding of health.

Weight gain during menopause becomes a pivotal topic (31:08), challenging societal narratives. Amanda opens up about her struggles, emphasizing the need for a supportive and non-judgmental approach.

The narrative expands to encompass the impact of menopause on body composition, metabolism, and muscle mass (36:32). Amanda and Turo Virta advocate for strength training, not just as a physical exercise but as an empowering tool for midlife women.

Fitness training tips and self-care priorities for menopausal women take the spotlight (45:42). Turo Virta encourages a balanced approach, emphasizing results, form, and the importance of listening to one's body.

The episode culminates with insights into fitness, nutrition, and mental well-being during menopause (51:46). Turo Virta and Amanda stress the importance of consistency, realistic goals, and the holistic benefits of activities like hiking.

Check Out Amanda in Instagram @amanda.thebe

We would love to hear from you, Tag us @personaltrainer_turo and @amanda.thebe in your Story and let us know what was your biggest takeaway.

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

In this illuminating episode of FitMitTuro Fitness Podcast, Turo Virta engages in a comprehensive conversation with James LeBaigue, a registered sports nutritionist and advanced clinical practitioner in the NHS. Together, they unravel the foundational principles of endurance training, offering a treasure trove of insights for both beginners and seasoned athletes.

The journey begins with the essential principles of endurance training, emphasizing the significance of starting with appropriate volume based on experience. James advocates for prioritizing easy endurance training over high-intensity workouts, providing a roadmap for sustained progress.

Consistency and enjoyment become the focal point as the discussion unfolds (5:36). James underlines the importance of these factors, shattering the myth of perfection in favor of regular, enjoyable running.

Heart rate variability (HRV) takes center stage (11:13), with James explaining its nuanced significance in training and recovery. Turo Virta, inquisitive as ever, seeks to demystify HRV metrics for listeners, making this complex topic accessible.

The duo delves into the pitfalls of tracking tools and the importance of periodization in endurance training (23:29). Real-world examples, including insights from Finland's top ice hockey team, provide a pragmatic view.

Optimal performance principles are explored next (28:53), with a focus on periodization and the 80/20 rule. Turo Virta offers practical advice for beginners, stressing the importance of enjoyment and gradual optimization.

Heart rate zones and interval training take the spotlight (34:18), as Turo and James demystify high-intensity training. They share insights into the simplicity of interval training, making it accessible to all.

Strength training's role in the endurance athlete's toolkit is explored in depth (39:33). James highlights its potential benefits, especially for beginners, echoing Turo's suggestion to incorporate strength training into weekly routines.

As the episode unfolds (45:24), the conversation extends beyond athletic pursuits, touching on strength training's role in maintaining health and independence. Turo Virta and James explore the simplicity of initiating strength training, emphasizing its transformative impact.

The podcast culminates in a rich exploration of nutrition and training for fitness, offering listeners a holistic guide to building strength and endurance.

Tune in to embark on a journey of endurance wisdom, with James LeBaigue and Turo Virta as your expert guides.

Connect with Turo in Instagram HERE
Connect with James in Instagram HERE

Check out Turo´s Website for FREE strating guides, articles and coaching options HERE

Learn more about James:

Hurrythefoodup Nutrition

Nutrition Trithlon Website

We would love to hear from you! Tag us (@personaltrainer_turo and @nutritiontriathlon) in your Instagram Story and let us know what was your biggest takeaway from this episode.

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

In this rebroadcast episode of FitMitTuro Fitness podcast as I sit down with Kim Schlag, a renowned personal trainer and nutrition coach specializing in fitness for women over 40. In this episode, we delve into the unique challenges and triumphs of staying fit and healthy during and after menopause.

Key Topics Covered:

1. Kim's Personal Journey: Kim shares her experiences with weight loss, menopause symptoms, and the transformative power of weightlifting and basic nutrition science in her 40s and 50s.
2. Menopause and Hormone Therapy: We discuss the varied symptoms of menopause, including vertigo and temperature control issues, and the relief Kim found through hormone therapy.
3. Challenges of Weight Gain and Metabolism: Debunking the myth that menopause directly causes weight gain, we explore other contributing factors like decreased physical activity and the importance of maintaining muscle mass.
4. Healthy Habits for the Holiday Season: Kim and I tackle the "all or nothing" mindset during the holidays, advocating for moderation and enjoying treats without guilt.
5. Nutrition Strategies for Menopause: Tips for maintaining weight loss during menopause, including setting small, achievable goals and the significance of a calorie deficit.
6. Exercise Recommendations: We emphasize the importance of NEAT (non-exercise activity thermogenesis) and strength training in losing belly fat and maintaining overall fitness.
7. Overcoming Weight Loss Hurdles: Kim provides actionable advice on tackling challenges like hot flashes, tracking calories, and beginning strength training.
8. The Role of Protein and Sleep Hygiene: Strategies for increasing protein intake and improving sleep routines to combat insomnia and enhance overall health.

Join us as Kim shares invaluable insights and practical tips for women navigating the complex journey of fitness during menopause. Whether you're experiencing perimenopause, in the midst of menopause, or seeking to support someone who is, this episode offers a wealth of knowledge to empower and inspire.

Tune in for an episode that's not just about fitness and menopause, but about embracing change and thriving at any age.

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

Mastering Sleep for Optimal Health: A Conversation with Dr. Shelby Harris

In this rebroadcast episode I sit down with Dr. Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine. We dive deep into the world of sleep disorders and their impact on fitness and mental health, exploring practical solutions and evidence-based methods to enhance sleep quality naturally.

In This Episode:

• Insights from a Marathon Runner: Discover how Dr. Harris, a seasoned marathon runner, balances fitness with sleep and health.
• Combating Insomnia: Learn about the prevalence of insomnia, especially in women, and Dr. Harris's tiered approach to managing it effectively.
• CBT for Insomnia: Uncover the effectiveness of Cognitive Behavioral Therapy (CBT) for insomnia, with strategies to manage thoughts for better sleep during stressful times.
• The Role of Sleep Routines: We discuss how consistent wake times and morning light exposure can drastically improve sleep quality and mental health.
• Navigating Sleep Apnea and Relaxation Techniques: Understand the common misdiagnosis of sleep apnea as insomnia and the importance of associating the bed with sleep only.
• The Double-Edged Sword of Sleep Trackers: Join our conversation on the pros and cons of sleep tracking devices and their impact on sleep quality.
• Creating the Ideal Sleep Environment: Tips on making your bedroom a cave-like sanctuary for optimal sleep, including the right mattresses, pillows, and ambient conditions.
• Managing Jet Lag and Shift Work: Practical advice for shift workers and frequent travelers on maintaining sleep quality despite challenging schedules.
• Health Risks of Irregular Sleep Schedules: We delve into the health impacts of night shifts and rotating schedules, offering tips for better sleep and overall well-being.

Dr. Harris shares her wealth of knowledge and personal experiences, providing valuable insights into improving sleep naturally. Whether you're an athlete, fitness enthusiast, or someone struggling with sleep, this episode is packed with actionable advice to help you achieve restful nights and energized days.

Tune in to transform the way you sleep and elevate your health and fitness journey with Dr. Shelby Harris and me, Turo Virta.

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.

Welcome to an insightful episode where I, Turo Virta, dive deep into the world of smart training with a focus on periodization and adapting your workouts for optimal health and performance. After a personal health revelation post-COVID-19, discovering an enlarged heart, I was propelled to reevaluate and adapt my fitness journey. This episode is all about sharing those adaptations and guiding you through setting realistic, performance-based fitness goals.

In This Episode:

• Heart Health and Fitness Adaptation: I open up about my personal journey of discovering an enlarged heart and how it shifted my approach to training, emphasizing the importance of adapting fitness goals with age and health conditions.
• Periodization for Progress: Learn how focusing on one fitness goal at a time and implementing periodization can lead to faster and more sustainable results. I'll walk you through the concept of periodization in fitness training, discussing how to alternate focus between strength and cardio to avoid plateaus and keep improving.
• Balancing Cardio and Strength: Discover the challenges and strategies of improving both strength and cardio, including my personal routine and suggestions for interval training and full-body workouts.
• Workout Programming and Consistency: Hear about the importance of quality over quantity in your workouts and how consistent, well-planned training can lead to significant improvements in health and fitness.

Key Takeaways:

• Strategies for periodized training and adapting workouts to your health and fitness level.
• The importance of setting achievable, focused fitness goals.
• How to create a balanced workout routine that accommodates both strength and cardiovascular health.

I share my expertise and personal experiences, offering tips, anecdotes, and encouragement to help you train smarter, not harder, as we head into 2024. Let's make this year about focused improvements, healthful adaptations, and enjoying the journey of fitness together!

Registration For March 8-Week Challenge Is Open! Check it out and Join HERE . Use code SUMMER2024 at checkout to get exclusive discount. We start officially on March 11th.