We all know we should work out, but we can’t always get to the gym consistently, so what do we do?! Listen in to learn tools and tips for working out at home (or anywhere)from one of our In-Home Training specialists, Coach Jake Freedman! Jake was one of the first coaches hired at Golden Home Fitness, and this is our first in-person 1-on-1 interview, so innovation is in the air and we also feature a new and fun off-topic/bloopers section at the end!
0:00 – Introduction
3:00 – Why is Jake so passionate about health and human performance?
8:00 – How do you maximize training in the home setting or in a relatively limited apartment community gym setting? Tips and top recommendations that have worked for his clients.
32:00 – Q&A rapid fire round!
39:00 – Off-Topic/Bloopers
Visit GoldenHomeFitness.com/LetsMove or Call (844) 704-9477 to schedule a complimentary workout in Greater Boston where we come to you, or schedule a live video coaching session remotely!
These days, it can be incredibly difficult to make the time to take care of our health! As a result, we’ve seen a proliferation of home-based services to cut out the commute and save time. Combined with the massive and growing need for improved fitness, the health and wellness industry is no exception! In this panel discussion, we’ve assembled five professionals innovating in each of their fields; all are focused on improving health outcomes by bringing high-quality products and services into the home.
Available most places podcasts are found, including:
Our Panelists: Gordie Gronkowski – Gronk Fitness Products Christine Alaimo – FarmersToYou Johanna Gorton, LMT, Reiki II, CST – In-Home Massage and Wellness Ray Zolman, DPT, CSCS – In-Home Physical Therapy Bill Thorpe, MD, PhD – Golden Home Fitness Moderator: Will Hansen, NSCA-CPT – Golden Home Fitness
0:00 – Introductions
4:05 – Why does bringing health and wellness into the home matter?
17:10 – How can we look at financial access to home wellness services?
26:10 – What does wellness, or being well, mean to you?
32:00 – Where do you see the opportunities and challenges for in-home wellness in the future?
40:30 – With everything coming to the home, how do we avoid isolation and bring people together more?
43:30 – Audience question: How do you get yourself to change your health when it’s not your profession and health falls low on the priority list?
53:00 – Outro
Connect with the Panelists:
Golden Home Fitness
Bill Thorpe, MD, PhD and Moderator Will Hansen, NSCA-CPT
Tune in to an exclusive TV interview with the Woburn Spotlight. The episode gives an insider’s look at Golden Home Fitness founder Bill Thorpe, MD, PhD and Day By Day Nutrition founder Jocelin Lamprey, RD, LDN. The discussion covers their models for bringing holistic health and wellness to the clients, the opportunities they are working on now, and areas to grow into.
Mike Urso brings the 🔥🔥 in the podcast this week, discussing his transition from working in a restaurant serving people food, to becoming a personal trainer and a coach’s coach, helping clients and other trainers grow. We break down motivation and how to get started, how to get un-stuck, and getting in the driver’s seat to take control of your life!
We welcome back Jocelin Lamprey, RD, LDN, to the show this week and what a show it is! We get down to the nitty gritty with practical advice for food selection, meal prep, strategies for easy implementation, and much more!
Choosing lower calorie dips – ex: salsa, hummus are higher fiber and protein
9:20 – Importance of variety in food selection, switch it up! Try new recipes by looking for quality ingredients
10:10 – How to prepare meals? Helping you saving time, money, and make better nutritional choices.
Assess which meal will make a big difference in your lifestyle? Opportunities for replacing with a healthy option.
For the first week or two at least, start slow and pick just one meal to prepare for.
Make an appointment with yourself to set aside the time to prepare the week’s portions for that meal.
Meal examples – looking for high fiber with protein:
1 or 2 hard boiled eggs with a fruit
Overnight oats – in a mason jar or single portion food container, add steel cut oats with milk or water the night before, could add a tsp of walnuts, some blueberries if you like
Could do these 3-4 days in advance
Lunch (easy for many people because usually little time to eat lunch with work):
Ground turkey with spices (minimal oil and butter)
Whole grain: quinoa, brown or wild rice, couscous, barley, etc.
Baked vegetables – really great flavor: cauliflower, broccoli, kale, carrots (at 350 degrees until crispy with some spices and a little olive oil)
Fill container 1/4 protein, 1/4 grain, 1/2 vegetables
Adding variety: use different seasonings each day to have unique flavors each day
Could follow a similar style as lunch
Double or triple recipe to create leftovers and put in the freezer, then when you don’t have time to prep meals one week or weekend, you’ll already have a backlog of food made you can pull out to eat.
Summary: Set yourself up for success – start small, picking 1-2 recipes for 1-2 meals, then over time building that inventory.
Generally – food in fridge lasts 2-3 days, so for longer than that, put in freezer
17:05 – Healthy Triggers:
Bonus suggestion: Right when you get back from getting groceries: chop up some fruits and vegetables so you’ll be more likely to grab a few of those than having them tucked away in a drawer unprepared. Also easier to throw in a stir fry or grab to eat with some hummus for a snack.
18:15 – Additional questions? Contact Jocelin
19:00 – If Jocelin could change one thing about the health and fitness industry, what would it be?
Governmental financial incentives to produce cheap dairy and meats products, with no such incentives for fruits and vegetables, making then much more expensive and harder to access.
Reducing governmental control of particular food access – consumer education is rapidly increasing, but governmental intervention is stunting markets ability to correct.
21:40 – Jocelin’s closing quote: “Nothing is impossible, the word itself says, ‘I’m possible’”
Thank you! For more information on how you can work with our total wellness team to get the most out of your fitness program and ensure that you are training safely and efficiently, give us a call at (844) 704-9477 or send us an email to email@example.com!
Tune in to hear how a nasty string of injuries Justin suffered led to his desire to build a career in helping people through and fixing pain. We discuss at length how to improve, prevent, and resolve low back pain, as well as additional quality training tips, the gap between physical therapy ending and resuming regular training activities, and his mysterious two-for-one superpowers!
Thank you! For more information on how you can work with a professional coach to get the most out of your fitness program and ensure that you are training safely and efficiently, give us a call at (844) 704-9477 or send us an email to firstname.lastname@example.org!