When it comes to fitness, the hardest part can be getting started. Whether you're slightly injured, short on time or petrified of the gym, getting fit doesn’t have to be scary or complicated.
Get on track and move closer to results by using fun, unintimidating exercise techniques that are flexible, low impact and less than 5 minutes a few times a week!
00:15 - Intro + Small talk
1:20 - Topic intro
4:00 - Exercise #1 for beginners - rebounding
6:30 - The benefits of rebounding for your lymphatic system and the role of your lymphatic system for health
7:45 - Why we need to stimulate our lymphatic system and how we can do it
10:35 - Rebounding can fight against osteoporosis
10:45 - Rebounding improves lean muscle mass to fat mass ratio
11:45 - WARNING for women who want to start rebounding
14:00 - Exercise #2 for beginners - plus ones
14:30 - What are plus ones?
18:35 - Exercise #3 for beginners - tabatas
20:00 - Joe's bathroom stall tabatas
22:00 - Benefits of tabatas
22:20 - Tabatas improve body composition better than jogging
23:00 - HIIT like tabatas particularly targets burning abdominal fat and subcutaneous fat
24:45 - Tabatas increase insulin sensitivity
25:55 - STUDY: HIIT training decreased abdominal fat of type 2 diabetics by 44% in 8 weeks
27:50 - Episode recap
28:30 - Outro
Links to topics discussed:
Our book: The 14 Day Guide to Effortless Weight Loss, Unlimited Energy & Increased Productivity
Tabata workout for beginners
Tabata workout for intermediates
Tabata workout for experts
In a world where you’re constantly being pushed to every imaginable limit, it’s easy to forgot to slow down and deal with health beyond diet and exercise. No matter how many leafy greens you eat or how many times a week you crush it at the gym, everyone can benefit from therapies that enable you to live smarter instead of harder.
In episode 28 of the Primal Example Podcast, Joe and Amber explore three easy forms of therapy that have been clinically shown to help shed pounds, promote faster recovery and relaxation. You also get the inside scoop on Joe’s sensual bath time rituals as well as a reminder to jumpstart your summertime fine with the 14 Day Guide to Effortless Weight Loss, Unlimited Energy & Increased Productivity.
Topics Discussed Include:
5:10 – What is infrared sauna therapy
7:00 – The difference between infrared saunas and dry saunas
8:30 – Why we should use infrared saunas to “detox”
9:20 – Benefits of infrared saunas
9:35 – A study published in JAMA showed that regular sauna use can lower sudden cardiac death by 63% and lower all-cause mortality by 43%
11:20 – Sauna use is clinically proven to lower blood pressure and cortisol, reducing cardiac events
13:30 – Study shows that regular infrared sauna usage over the span of 4 months can reduce body fat percentage by 4%
15:45 – How to find infrared saunas near you
17:40 – Breathing in nature/essential oils
19:15 – What is forest bathing? What are the benefits of forest bathing?
20:20 – Phytoncides can boost NK-cell activity by 50% - What are NK-cells?
23:25 – Joe’s shares his relaxing bath ritual using essential oils (while Amber sings her rendition of “Lovers and Friends”
24:42 – Cryotherapy – what is it?
28:45 – Benefits of cryotherapy (fat loss, injury healing, fights inflammation, etc.)
30:16 – Cryotherapy effect on brown fat vs. white fat – increased metabolic rate – increased calorie burning
31:40 – LeBron James, Cristiano Ronaldo, Alicia Keys, Tony Robbins & Joe Rogan do cryotherapy
33:08 – How to find a cryotherapy studio
35:24 – Episode Recap
Links to topics discussed:
ADD me on SNAPCHAT: jcondora
Episode 4: How stress makes you fat, sick, depressed & unlikable
The essential oil company that we use
The essential oil diffuser company that we use