By now we are all aware of the countless benefits of resistance training, but it can be hard to know where to start. 

Today I will show you my real 30 minute workout with master personal trainer Kelley Workman. You can do this at the gym or in your own home with a few simple free weights. Studies have shown that 30 minutes of heavy resistance training twice a week reduces bone loss, falls and resulting injury, and every chronic disease including dementia. These four exercises use the entire body, and Kelley recommends doing these twice a week for a month before adding anything new. 

Next month we will be back with 4 additional exercises to mix it up a bit. With all of my ironman training I haven't lifted weights in a couple of months so I am starting along with you! 

You can connect with Kelley at www.kelleymoves.com

The 30-Minute Workout That Will Change Your Life

Two weeks into 2025, how are your goals (resolutions) for the New Year looking? A lot of people may still be going to the gym weekly or even daily. Sticking to those healthy habits can be a challenge, but it's worth it.

(2:30) Brian Patrick has been with Crunch Fitness for the last decade, now General Manager of the gym in Columbus GA. He has some advice on being consistent with your exercise routines. And the why lately is more about "healthy" than losing weight. Hear what he says about small challenges and friends motivating you.

(8:24) Brian started his fitness journey on an Olympic power lifting team while attending high school in Savannah. He talked about essentially lifting a person over your head in 3 seconds flat. He also says showing up to the gym is more important than form, (15:57) but you can always ask questions or get help from others at the gym. What do you like to do as far as fitness? That'll keep you coming back. Why or when should you hire a personal trainer? Brian explains a few ways they can help you. Group fitness is what some people enjoy most.

(24:40) Working out can also help your stress and mental health. Brian even gets a little emotional in talking about how rewarding his job is...helping soldiers, married couples, people of all shapes and ages. And what are the new trends at gyms? They include HIIT (high intensity interval training).

(34:10) And we close out our chat talking about good nutrition for your health and how to maintain small changes like serving sizes and when you eat. Still gotta eat or fuel enough too!

Thanks for listening to the #RunTheRace podcast, which I hope you'll subscribe to! Share it with your friends. Also, write a quick review about it, on Apple podcasts. For more info and listen to any previous episodes, go to www.wtvm.com/podcast/.

#231: Gym GM Helping You Stick To 2025 Goals at CRUNCH Fitness

Chill 2.mp3

The Reaper (feat. RIPP3R)

One Man Army

Wet Wrist

Turbo

Killer Thoughts

A long faster tune to dance and to test your stereo and headphones.

Lorenzen 3.wav

Lorenzen 3.mp3

Artist born in Germany
I’m making instrumental music of all kind, you’ll find some for workouts or for relaxing even some to dance too. 
The music is recorded in 24/96 res files. The files are uncompressed and under the 0 level so it’s no clipping involved either but ripped to mp3. I like to keep an high dynamic range in the music. 
If you want me to upload the original file for a song, then send me a DM.

Listen and enjoy

88Sins Collective
*✧･ﾟ:**✧･ﾟ:**✧･ﾟ:**✧･ﾟ:*
Lvl 15-
Need Free Beats Click Youtube
🖤🖤🖤

On your journeys of fitness and faith, we are helping you stay motivated to be stronger physically and spiritually on the new RUN THE RACE podcast. Host Jason Dennis - veteran WTVM news anchor, marathon runner and missionary, will talk to experts and people with inspiring stories as we dig deeper into the mind, body and soul.

Meet Dr. Susan, a renowned Board-Certified Gynecologist and Certified Menopause Practitioner through the Menopause Society (former NAMS), focused on hormone optimization, sexual wellness, and longevity. She's the pioneering force behind the Complete Midlife Wellness Center in Houston, TX, and the best-selling author of "Sexually Woke." Tune into her engaging podcast, "Empowering Midlife Wellness," for insightful conversations. Boasting numerous accolades, including the Texas Super Doctor award and being consistently rated among Houston's top gynecologists, Dr. Susan combines her medical expertise with her passion as an ICF-certified life and leadership coach. Outside the clinic, she's a fitness enthusiast, marathon runner, Ironman triathlete, and mother of three young adults. Join her YouTube channel for empowering wellness strategies designed for midlife and beyond.

Content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider with any questions you have regarding a medical or mental health condition, and before undertaking any diet, dietary supplement, exercise, or other health program.

New tracks tagged #Workouts