2935: What Makes a Good Training Programme? AND How to Increase Motivation by Sam Lynch of Fitnitiative

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2947 Amanda Wheeler reframes ROI as a powerful tool for evaluating how we invest our time, energy, and attention, not just our money. By treating daily choices like social media scrolling or skipping workouts as investments, she reveals how even small habits can generate big returns or long-term losses in our mental, emotional, and physical well-being. Read along with the original article(s) here: https://markfisherfitness.com/measure-your-life-roi/ Quotes to ponder: "Negative ROI in small choices permeates into everything else. It doesn’t stay contained." "Every choice we make has a return on investment. Very small amounts of time can reap largely negative or largely positive returns." "I’ve never left a gym session feeling like I had a negative return on investment. It’s positive 100% of the time." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2946: Bret Gornik and Jason Loebig offer a refreshing take on personal wellness by encouraging listeners to define their own "health anchors" simple, functional benchmarks that help you stay grounded in what feels good for you. They also share four powerful mindset shifts that turn everyday habits into empowering choices, reminding us that we get to move, eat well, think better, and give meaningfully. Read along with the original article(s) here: https://livebetterco.org/how-to-create-personal-health-anchors-for-your-best-health/  & https://livebetterco.org/short-simple-sweet-daily-changes-perspective/ Quotes to ponder: "You don’t need to complete a marathon, do CrossFit, eat paleo, meditate 45 minutes each day, do 20 face peels, drink celery juice, and sleep 9 hours to live a healthy life." "An anchor is a state you know will bring you back to a feeling of well-being." "I don’t have to work out today, I get to work out today." Episode references: Mindset by Carol Dweck: https://www.amazon.com/Mindset-Psychology-Carol-S-Dweck/dp/0345472322 Feeding America: https://www.feedingamerica.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2945: Rog Law explores the trap of perfectionism and how it often disguises itself as productivity, keeping us from taking meaningful action. He offers a powerful mindset shift to help you escape the loop of overthinking and finally start making consistent progress. Read along with the original article(s) here: https://roglawfitness.com/mail-bag-question-1/ Quotes to ponder: "Perfectionism is procrastination in disguise." "You’re not afraid of failure. You’re afraid of being seen trying." "Start where you are. Use what you have. Do what you can." Episode references: The War of Art: https://www.amazon.com/War-Art-Steven-Pressfield/dp/1936891026 The Slight Edge: https://www.amazon.com/Slight-Edge-Turning-Disciplines-Happiness/dp/1626340463 The Dip: https://www.amazon.com/Dip-Little-Book-Teaches-Stick/dp/1591841666 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2944: Nia Shanks shares practical, no-guilt strategies for staying active while traveling or on vacation, emphasizing flexibility over perfection. She encourages listeners to redefine consistency, making room for rest, spontaneity, and creative workouts that support long-term success. Read along with the original article(s) here: https://niashanks.com/how-to-train-when-youre-traveling-or-on-vacation/ Quotes to ponder: "Something is always better than nothing, and that includes workouts when you’re traveling or on vacation." "You don’t have to follow a structured plan, nor do you have to stick to a rigid schedule." "Think movement, not 'working out.' Think consistency, not perfection." Episode references: Girls Gone Strong: https://www.girlsgonestrong.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2943: Leo Babauta explores how to transform exercise from a dreaded task into a joyful and sustainable habit by focusing on simplicity, mindfulness, and intrinsic motivation. He breaks down mental barriers and replaces rigid goals with self-compassion, making movement something you want to do, not something you have to. Read along with the original article(s) here: https://zenhabits.net/exercise-habit/ Quotes to ponder: "Instead of dreading exercise, we can learn to enjoy it." "If we focus on how good movement feels, we start to look forward to it." "Let go of the idea that you need to do it perfectly, or follow a strict plan." Episode references: The Power of Habit: https://charlesduhigg.com/the-power-of-habit Tiny Habits: https://www.tinyhabits.com Atomic Habits: https://jamesclear.com/atomic-habits Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2942: Chris Reining shows how a single, almost effortless habit can become the foundation for lasting personal transformation. By emphasizing the power of starting small, he makes a compelling case for how incremental change leads to big results over time. Read along with the original article(s) here: https://chrisreining.com/little-habit/ Quotes to ponder: "That’s why I like starting with a little habit. Something so stupidly small that it’s impossible to say no." "It’s about putting in reps. It’s about showing up." "When you’re consistent the results show up." Episode references: Mini Habits: https://www.amazon.com/Mini-Habits-Smaller-Bigger-Results/dp/1494882272 Atomic Habits: https://jamesclear.com/atomic-habits Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2491: Eric Leija shares practical, science-backed strategies to help you become a morning person, even if you’ve always considered yourself a night owl. Discover how waking up early can boost your focus, eliminate excuses, and support a healthier lifestyle through simple daily habits that anyone can adopt. Read along with the original article(s) here: https://www.ericleija.com/how-to-get-up-early-and-why-you-should/ Quotes to ponder: "Skipping the snooze isn’t going to be an easy habit to break, but it will be worthwhile to reap all of the morning person benefits." "Natural, bright light early in the morning primes your brain and hormones for waking up." "Once you’re awake, the rest is easier to tackle." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2940: Dr. Neal Malik unpacks the truth about pink Himalayan salt and salt lamps, diving into the science behind their supposed health benefits. Learn why trace minerals may not be as impactful as advertised, how regular table salt could be the healthier choice, and what research really says about air-purifying salt lamps. Quotes to ponder: "Even more importantly in the case of some Himalayan salt specifically, plutonium has been found in some of these products." "Table salt is processed which removes many of these potential impurities and again gives it its white color." "Salt lamps are basically like they sound it's a clump of salt placed on top of a lightbulb. Unfortunately, we don't know if this actually happens." Episode references: American College of Sports Medicine: https://www.acsm.org/ USDA FoodData Central (for iodine sources): https://fdc.nal.usda.gov/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2939: Jill Seladi-Schulman breaks down how dehydration doesn't just leave you parched, it can dangerously impact your blood pressure in both directions. Learn how fluid loss can lead to a drop in blood volume, trigger vasopressin release, and ultimately throw off your cardiovascular balance, plus get practical tips to stay safely hydrated. Read along with the original article(s) here: https://www.healthline.com/health/dehydration-and-blood-pressure Quotes to ponder: "Dehydration can cause low blood pressure due to a decrease in blood volume." "High concentrations of vasopressin can also cause your blood vessels to constrict. This can lead to an increase in blood pressure." "Changes in blood pressure can occur due to dehydration." Episode references: Mayo Clinic - Water: How much should you drink every day?: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2938: Ross Enamait highlights how adding movement to your jump rope sessions can drastically increase agility, coordination, and overall conditioning. By varying direction and intensity, you turn a simple tool into a dynamic workout that mimics real athletic demands while still keeping things fun, portable, and adaptable for all fitness levels. Read along with the original article(s) here: http://rosstraining.com/blog/2015/10/enhance-your-jump-rope-workout-routine/ Quotes to ponder: "Rather than perform a single turning style repeatedly, I’m constantly moving and varying the rope’s action." "You can’t just haphazardly move while skipping. Instead, you must be conscious of the rope with each step that you take." "Jumping rope is truly an exercise that you will never outgrow. You can always work harder, longer, or with new variations." Episode references: The Power of Now: https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808 Learn more about your ad choices. Visit megaphone.fm/adchoices