Are you maximizing your time at the gym? In this episode of Fitness Disrupted 2.0 Tom highlights seven specific mistakes he observed while at the gym so you can avoid making them as well.
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In this episode of Fitness Disrupted 2.0 Tom speaks with entrepreneur Michael Brandt, CEO & Co-Founder of H.V.M.N., about his experience on Shark Tank, ketones and Ketone-IQ™, building self-efficacy, overcoming obstacles and much more.
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In this episode of Fitness Disrupted 2.0 Tom talks fitness tech with Jeff Morin, CEO and co-founder of Litesport, a VR fitness experience that brings real trainers into your home.
In this quick Fit Tip Tom shares two of his favorite breakfast options when he is out and about.
From seven years in the NFL and two pro bowls to pursuing a PhD in positive psychology - In this episode of Fitness Disrupted 2.0 Tom speaks with Julius Thomas about the power of the mind, moderation, motivation and more!
It doesn't take long for Tom to get worked up in this quick Fit Tip about, yes, "Fasting Shakes."
Are there potential downsides to consumer health technologies, namely fitness and health apps, wearables and other self-tracking devices that collect health-related data? In this episode of Fitness Disrupted 2.0 Tom references a new study that looks at the potential pros and cons of fit tech.
In this Fit Tip Tom explains "microdose stretching," yet another example of the fitness industry creating a fancy term while making the simple, complex.
In this episode of Fitness Disrupted. 2.0 Tom takes umbrage at the messaging that suffering is essential to a successful exercise program.
Hear Tom get worked up about the concept of nose-restricted breathing during exercise in this episode of Fitness Disrupted 2.0.
Fitness influencers advice on the mythical "fat-burning zone," purported benefits of cold plunging and training like a bodybuilder without PEDs are the topics of this episode of Fitness Disrupted 2.0.
In this Fit Tip Tom highlights a man who has lost a significant amount of weight eating only McDonald's, but with a twist and to prove a point that might surprise you.
How do you stick to your fitness program while traveling? Or should you? Tom discusses this and more in this episode about exercise and travel.
In this episode of Fitness Disrupted 2.0 Tom looks at the current science behind the proposed health benefits of chocolate.
Tom goes on a bit of a rant in this quick Fit Tip after hearing more confusing information about breakfast.
In this episode of Fitness Disrupted 2.0 Tom tries to help a listener who is having difficulty finding a program for lifting heavy that isn't designed for those taking PEDs.
From stability balls to standing desks, micro workouts and more - In this episode of Fitness Disrupted 2.0 Tom breaks down the science behind sitting and working your workout into your day.
In this quick Fit Tip Tom explains why you should consume blueberries frequently (and/or other colorful berries) according to a growing body of research.
Hear Tom rant about some major "broscience" that a listener shared with him about whether you can build muscle and do cardiovascular exercise at the same time.
In this episode of Fitness Disrupted 2.0 Tom discusses the science behind the subtleties of exercise-based soreness.
In this quick Fit Tip Tom helps clarify the difference between the these two beneficial forms of exercise.
In this episode of Fitness Disrupted 2.0 Tom discusses one effective way to structure your weekly strength workouts.
In this Fit Tip Tom talks about why he decided to end a workout early and how sometimes you should, too.
In this quick Fit Tip Tom discusses the concept of outliers when it comes to longevity.
In this episode of Fitness Disrupted 2.0 Tom looks at some exciting findings about exercise and breast cancer.
In this 16th edition of Listener Mailbag Tom answers questions about cooling down, stretching, step-counters, calves and more!
In this quick Fit Tip Tom discusses the findings of a recent study in the British Journal of Sports Medicine that supports his mantra that, when it comes to movement, "Minutes Matter."
In this episode of Fitness Disrupted 2.0 Tom reacts to a story making headlines about a doctor's questionable take on this popular form of exercise. (Rant Alert)
In this episode of Fitness Disrupted 2.0 Tom interviews Stefan Olander, former VP of Global Digital Innovation at Nike and current CEO and Co-Founder of the Gravity Sportswear company Omorpho.
Tom looks at four different studies to try and answer the question "Should You Wear a Weightlifting Belt?" on this episode of Fitness Disrupted 2.0.
In this episode of Fitness Disrupted 2.0 Tom gives three specific cardio workouts you should be doing to maximize your results.
In this episode of Fitness Disrupted 2.0 Tom answers a listener's question about combining cardio and strength into a workout.
In this quick Fit Tip Tom outlines four different ways to structure your weekly strength sessions.
What's the best time to exercise for fat loss? Tom tackles this question based on a recent study found in the journal Proceedings of the National Academy of Sciences.
In this quick Fit Tip Tom gives more evidence that minutes matter.
In this quick Fit Tip Tom takes his unique yet practical look at the question "What is the best protein?"
In this episode of Fitness Disrupted 2.0 Tom looks at a recent study that examined the effects that just 6 minutes of intense exercise had on the brain.
We hear it all the time, "Get Comfortable Being Uncomfortable" and "If It Doesn't Challenge You it Won't Change You." What do these sayings really mean, anyway? And why would we choose to be uncomfortable? In this episode of Fitness Disrupted 2.0 Tom discusses the proverbial "Comfort Zone" and how you can and should personalize your time outside of it.
You ask and Tom answers: In this episode of Fitness Disrupted 2.0 Tom responds to listener questions about protein intake, running, muscle confusion and more.
Whether you currently have shoulder pain or want to help avoid it in the future, this quick Fit Tip is for you.
On a recent episode of 60 Minutes a doctor recently appointed to Biden's USDA's 2025 Dietary Guidelines Advisory Committee stated that "The number one cause of obesity is genetics," along with other controversial statements about health. Suffice it to say Tom takes issue with these comments and lets loose on this episode of Fitness Disrupted 2.0.
In this Fit Tip Tom gives an extremely important reminder about goal-setting and tracking the results.
In this episode of Fitness Disrupted 2.0 Tom reacts to a PR pitch he received titled “THIS is Why You Aren't Seeing Results From Your Workout, According to Fitness Experts.”
Is restricting your eating to smaller windows of time the "secret" to weight loss? In this episode of Fitness Disrupted 2.0 Tom breaks down a unique study in the Journal of the American Heart Association (Jan 2023) titled Association of Eating and Sleeping Intervals With Weight Change Over Time: The Daily24 Cohort that looked at this topic and more.
Can you sleep too much? Can you attenuate or even eliminate certain negative health consequences of decreased sleep with other behaviors? In this episode of Fitness Disrupted 2.0 Tom looks at a recent study in the Journal of Sport and Health Science that looks at these questions and more.
In this quick Fit Tip Tom discusses the how and why about forearm exercises.
In this episode of Fitness Disrupted 2.0 Tom interviews Health, Longevity & Peak Performance Expert Dr. Kien Vuu about his book Thrive State: Your Blueprint for Optimal Health, Longevity and Peak Performance.
In this quick Fit Tip Tom shares five of his quick yet healthy breakfasts.
Listen to this episode of Fitness Disrupted 2.0 to find out which "diet" was voted the best overall for 2023 by U.S. New & World Report, and, more importantly, why it won top honors!
Given all the research pointing to the myriad benefits of "micro workouts" and "exercise snacks," why aren't more people doing them? In this episode of Fitness Disrupted 2.0 Tom shares his thoughts on why people are doing more then they have to, or nothing at all.
What would happen if you left an exercise wheel in the wild for several years, monitored by a motion detector and video camera? In this episode of Fitness Disrupted 2.0 Tom dives into an amazing research article and the incredible findings.
In this quick Fit Tip episode Tom gives you another super-effective, no equipment, full-body workout you can do anywhere to add to your exercise arsenal.
In the final episode of 2022 Tom shares some thoughts, memories and audio clips of "The Godfather of Fitness," Jack LaLanne.
In this episode of Fitness Disrupted 2.0 Tom reads from a current article on ellipticals and treadmills, pointing out the numerous inaccuracies and myths that are keeping you from achieving your goals.
On this quick Fit Tip Tom debunks an all-too-common dietary myth and explains why, when it comes to nutrition, words really matter.
In this quick Fit Tip Tom explain why consuming protein right before bedtime can be a good idea.
In this quick Fit Tip Tom looks at a few of the pros and cons of dumbbells vs barbells.
If you like when Tom gets worked up about a topic you're in for a treat: In this episode of Fitness Disrupted 2.0 Tom rants about a recent study looking at doctors, weight loss and more.
In this quick Fit Tip Tom illustrates an example of where science gets misrepresented when it comes to the effects on exercise.
In this episode of Fitness Disrupted 2.0 Tom interviews author, ultra runner and the fitness guru behind the Born to Run books about his newly released Born to Run 2: The Ultimate Training Guide
In this episode of Fitness Disrupted 2.0 Tom outlines one of his favorite and most effective workouts, an "Hour of Power" consisting of three cardio and 3 strength circuits, all different and all scientifically-based to get you results.
To see the workout in written form visit Tom's IG page @tomhfit.
In this episode of Fitness Disrupted 2.0 Tom takes a critical look at the new weight-loss drug that is all the rage with celebrities and on social media.
Motion-control shoes, the R.I.C.E. protocol and carbohydrates for sports performance - Hear how three top experts who were instrumental in developing these concepts now speak out against them.
In this episode of Fitness Disrupted 2.0 Tom interviews best-selling author Christopher McDougall about his brand new book Born to Run 2, a follow-up to Born to Run, the #1 selling running book of all time.
In this quick Fit Tip Tom shares a simple-yet-effective arm workout using just one set of dumbbells that you can do in under 10 minutes.
What exactly is an exercise "plateau?" Why does it happen? What can you do to overcome it? Whether your goal is strength, muscle-building, sports performance, weight-loss or a combination thereof - This episode of Fitness Disrupted 2.0 will help you break through that plateau and get back on track to achieving your goals.
In this quick Fit Tip Tom talks about how to get back on your fitness program after something like the Thanksgiving holiday takes you out of your normal routine, and how getting "off track" should actually be part of the "plan" in the first place.
In this special edition of Fitness Disrupted 2.0 Tom interviews Tracy Boland, a woman who set a lofty goal of losing 50 pounds in a year: Hear her powerful story, how she ultimately accomplished her goal and so much more.
The New England Centenarian Study, the largest and most comprehensive study of centenarians and their families in the world, has tracked over 2,000 people aged 100 and older since 1995 to determine if certain factors contribute to living a longer life. They found five - Listen to this episode of Fitness Disrupted 2.0 to find out what they are!
Take the Life Expectancy Calculator: https://www.livingto100.com/
In this quick Fit Tip Tom shares his advice for eating on Thanksgiving and it's probably not what you'd expect.
In this quick Fit Tip Tom debunks misinformation about one of his favorite exercises, the push-up.
You asked and Tom answered: In this episode of Fitness Disrupted 2.0 Tom answers 10 questions from listeners, with topics including: Is there benefit to lifting barefoot? Should healthy people use a CGM? Should I use whey protein for muscle gain, exercising with an injury and more.
In this episode of Fitness Disrupted 2.0 Tom highlights a new study extolling the powerful effects that a type of meditation has on anxiety - Effects comparable to a commonly prescribed medication.
In this quick Fit Tip Tom discusses the myriad benefits of the Swiss ball (and where the "Swiss") came from) and explains why if you don't have one, you should!
In this episode of Fitness Disrupted 2.0 Tom looks at recent research that identified a major roadblock to weight loss (and a healthy lifestyle), one that might surprise you.
In this episode of Fitness Disrupted 2.0 Tom talks about the effects that just 11 extra pounds has on your knees.
In this quick Fit Tip Tom recounts his unique experience working with Comedian/Actor/Author Jim Gaffigan back in the late 90's in New York City, and the powerful lesson he learned from him.
In this episode of Fitness Disrupted 2.0 Tom looks at two recent studies, one that focused on the effects of late-night eating and the other on "morning loaded caloric intake" to see if when we eat makes a difference.
In this episode of Fitness Disrupted 2.0 Tom analyzes a brand-new study extolling the powerful benefits of working short bursts of exercise into your day.
In this quick Fit Tip Tom lists his personal favorite supplements, the ones he (and his family) having being using for years.
In this episode of Fitness Disrupted 2.0 Tom interviews world-renowned expert on performance Steve Magness about his bestselling new book, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness.
In this episode of Fitness Disrupted 2.0 Tom lists 27 tips to help you maximize your cardio workouts.
The debate continues - What is the "Best" Protein? In this Fitness Disrupted 2.0 Fit Tip Tom gives his unique take on the common question.
Think you're too old to benefit from exercise? Think again. In this episode of Fitness Disrupted 2.0 Tom discusses a brand-new study that indicates age is truly a number when it comes to strength training, aerobic activity and longevity.
In this episode of Fitness Disrupted 2.0 Tom shares 3 workouts from his book The Micro Workout Plan to both help prevent (prehab) and fix (rehab) issues in 3 of the most common places in your body.
Tom revisits the topic of "muscle confusion" in this Fitness Disrupted 2.0 Fit Tip, clearing up criticism about the strength training concept.
In this episode of Fitness Disrupted 2.0 Tom explains the important relationship between cognitive dissonance and exercise.
In this episode of Fitness Disrupted 2.0 Tom gets worked up over the term "Flexitarian" diet...
Tom revisits a common question in this episode of Fitness Disrupted 2.0 - Can you build muscle at home or do you have to go to the gym?
In this episode of Fitness Disrupted 2.0 Tom gives a list of ways to maximize your strength workout, by avoiding doing these 29 things.
Yes, exercise makes you look better, feel better and live longer, but can your exercise do the same for future generations? In this episode of Fitness Disrupted 2.0 Tom looks at exciting research that indicates your run today might benefit your kids and even your grandkids in the future.
In this Fitness Disrupted 2.0 Fit Tip Tom responds to a doctor who claimed he would never recommend a patient eat oatmeal.
A listener reached out with a great question for Tom about the Overload Principle and lifting weights as we age - Hear his response!
In this episode of Fitness Disrupted 2.0 Tom breaks down one of the most common fitness questions - What exercise burns the most calories? www.teamholland.com
When exercise is said to increase lifespan many think of cardio, but what about strength training? In this Fit Tip Tom shares a new study with more exciting findings on the potential benefits of resistance training.
What is an isometric exercise? Why and when should we do them? In this episode of Fitness Disrupted 2.0 Tom answers these questions and more, also sharing his 10 personal favorite isometric exercises.
In this episode of Fitness Disrupted 2.0 Tom looks at recent research into how our diets potentially affect our cognitive health.
In this quick Fit Tip Tom sheds light on this oft asked question.
What does current research contend is one of the best tools against aging? While you may think you know the what (and you're probably right), it's the why that will most likely surprise you. And, as Tom says frequently, it's even more great news.
What has been one of the best advances in home exercise equipment and fitness technology in the past few decades? Activity trackers? Vibration plates? When it comes to fitness it's often the simple solutions that have the greatest impact, including the topic of this episode of Fitness Disrupted 2.0, selectorized dumbbells.
