PODCAST

Simple Truth Fitness

simpletruthfitness

30+ year fitness expert, David Greenwalt, providing simple truths about fitness.

health fitness & nutrition

All Episodes

01:00

The One About New Year's Resolutions

Simple Truth Fitness ·

2020/12/31

Are New Year’s resolutions worth putting in place? I’ll answer this question in today’s Simple Truth Fitness Minute. 🥳 In the video I talk about OUTCOME goals, PERFORMANCE goals, how they need to be SMART and backed with a killer WHY. 🥳 EXAMPLES - Outcome goal: Lose 35# in 18 weeks - Performance goal: Eat at least one vegetable a day at least six days a week. 🥳 SMART 🎯 S-pecific 🎯 M-easurable 🎯 A-ction based 🎯 R-ealistic 🎯 T-ime sensitive 🥳 Wishing you a better 2021! 🥳 To learn more about

00:56

The One About Whether to Log Foods or Not

Simple Truth Fitness ·

2020/12/28

Is food logging overkill, a waste of time or even detrimental to your weight-loss goal? I’ll answer this question in today’s Simple Truth Fitness Minute.🍽 With my program we don't log food forever. But if you're new, or if you're stuck, or if you're not getting results? 1️⃣ Log at least until you hit your first goal. 2️⃣ Log any time you get stuck. 3️⃣ Log any time you're starting again. 🍽 For research supporting self-monitoring with dietary-record keeping check this out to start.

00:59

The One About Whether to Weigh or Not to Weigh

Simple Truth Fitness ·

2020/12/04

Research says long-time weight losers and maintainers do better when they weigh about once a day most or all days of the week. ⚖ According to the National Weight Control Registry, which follows individuals from every walk who have lost substantial weight and kept it off, they weigh themselves "frequently." Frequently translates into most days of the week and for most it's once a day every day. ⚖ Weighing daily can show you daily trends in your body's response to your weight-loss plan rather than

00:56

The One About the Rockport Walk Test

Simple Truth Fitness ·

2020/04/28

What is the Rockport Walk Test and how can we use it to measure our cardiorespiratory fitness? I'll answer those questions in today's simple truth fitness minute. ♥ ⌚ For this test you'll need some way to time yourself for your 1-mile walk and a way to get an accurate heart rate at the end. I recommend a heart-rate chest strap for the most accurate reading - much moreso over any of the fitness watches which are notorious for giving erroneous readings. (see Polar models if you've never owned

01:00

The One About Health-Related Physical Fitness

Simple Truth Fitness ·

2020/01/11

What is health-related physical fitness and why does it matter? I’ll answer these questions in today’s Simple Truth Fitness Minute. 🥗🏋️‍♂️🏃‍♀️🧘‍♀️⚖ There are two general types of physical fitness: 1). health-related and 2). sport- or skill-related which includes agility, balance, coordination, power, speed and reaction time. This episode is about the first one. 🥗🏋️‍♂️🏃‍♀️🧘‍♀️⚖ You’re lean. Great. But are you fit? You’re strong. Wonderful. But are you fit. You can run like the wind

00:57

The One About Flexibility

Simple Truth Fitness ·

2019/11/20

What is flexibility and why is it included as one of the five health-related fitness components? I'll give you these answers in today's Simple Truth Fitness minute (STFM). 🧘‍♂️🧘‍♀️ Something I couldn't fit in the minute but wanted to say is flexibility is something we lose as we age unless we spend a few minutes most days of the week working on it. The good news is even if you've lost flexibility you CAN get most or all of it back with some consistent daily stretching. I'm sorry but stretching

00:59

The One About Body-Fat Test Reliability

Simple Truth Fitness ·

2019/11/06

Okay, you've had your body fat tested. How much faith should you put in the results? I'll answer this question in today's Simple Truth Fitness minute (STFM). ✨ See my STFM on why body composition matters http://bit.ly/2pDnUZe -AND- see my other STFM for which body fat test I say is "best." http://bit.ly/34CqTQh ✨ In no particular order the big five methods are: - Underwater weighing; hydrodensitometry - Skinfold with calipers - Bodpod - DXA; dual energy x-ray absorptiometry - BIA; bioelectrical

01:00

The One About Which Body Fat Test Is Best

Simple Truth Fitness ·

2019/11/05

What are the five methods of checking body fat you should know and which one is best? I'll answer these questions in today's Simple Truth Fitness minute. Here is some more info I couldn't quite fit in my one-minute summary. ✨ Underwater weighing - Also known as hydrodensitometry. It CAN be very accurate but makes you blow out all your air while under water for 30 seconds. Not fun, easy or cheap and finding a place to do it can be a pain. ✨ Next, a skinfold test. Using calipers, most often a trainer

01:00

The One About Body Composition

Simple Truth Fitness ·

2019/10/28

Body composition, what is it and why does it matter when evaluating fitness? I'll answer these questions in today's simple truth fitness minute (STFM). ✨ Body fat percentage is superior to body mass index (BMI) for assessing your weight health. BMI is a quick-math calculation, based only on height and weight, that determines whether someone is normal-weight, overweight, obese or morbidly obese. It's good to know your BMI but it's even better to know your body-fat percentage. ✨ You could be at a

00:59

The One About Muscular Fitness

Simple Truth Fitness ·

2019/10/10

What is muscular fitness and how does it impact quality of life and health? I'll answer these questions in today's Simple Truth Fitness minute. 💪 The 2018 Physical Activity Guidelines for Americans, put out by the Department of Health and Human Services says … Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefts. 🏋️‍♂️🏋️‍♀️ And remember,

00:58

The One About Muscle & Fat Density

Simple Truth Fitness ·

2019/10/03

You might have heard the phrase "Muscle weighs more than fat." But does it? I'll straighten this myth out in today's Simple Truth Fitness minute. 💪 This reminds me of the old gotcha question of which weighs more a pound of feathers or a pound of gold. Some are inclined to say feathers but the reality is they are equal because a pound is a pound, regardless of what you're measuring. ⚖ Some other fun facts: 1️⃣) Two people may be the same height and weight, but the person with a substantially higher

01:01

The One About Exercise-Induced Nausea

Simple Truth Fitness ·

2019/10/01

So you're trying to do good by getting in a workout but somewhere along the way you feel sick to your stomach. Why does that happen? I'll give you the answer in today's Simple Truth Fitness minute. 🤮 In this episode I discuss the three primary reasons for exercise-induced nausea: 1). Food and the gut, 2). Hydration, 3). Too vigorous for your present condition. 🍗 💧 🏃‍♀️ Food and the gut: Nearly all sources will say that fatty foods and foods high in protein (the ones that are slower to digest)

00:58

The One About BMI

Simple Truth Fitness ·

2019/09/19

Body mass index (BMI). What is it and why should we care? I'll answer this question in today's simple truth fitness minute. 📏 As sick as I am of BMI being demonized because of all the supposedly thickly-muscled freaks throwing off the BMI calculation, I absolutely believe BMI gives TOO much credit to all skinny-fat people, especially the middle-aged and elderly. 👵👴 There are FAR more middle-aged/elderly people who are skinny fat than there are humans of any age who are thickly muscled. BMI misses

00:59

The One About Fat Shaming

Simple Truth Fitness ·

2019/09/16

I don't watch his program. I heard about it from a friend and then the news. So I first watched it entirely because I don't trust any news source (and neither should you, not even mine) to see what he really said. This simple truth fitness minute is my take on the overarching message I got from the 7 minutes he took on this. 📽 Here's the clip on Youtube à http://bit.ly/2lWzfBq 📽 In my video I state he doesn't know what fat, overweight and obesity mean. He uses those terms essentially

00:59

The One About Worry

Simple Truth Fitness ·

2019/09/13

Worry is an inborn gift you have. Wow, a gift? Yes, gift. You need worry. Worry has a specific function -- to get you to take SOME ACTION within your control. But the gift of worry is overused by approximately 100% of humans. 😟 THREE BIG CONTRIBUTORS OF WORRY ✨ 1️⃣). Trying to control the uncontrollable You can't control everything - none of us can. If you have no control over it? Let it go. I state the serenity prayer in the video. It's gold for keeping perspective over what you can control and

01:00

The One About Focus

Simple Truth Fitness ·

2019/09/11

Great achievements come from great states of mind. Sounds good. But is it true? I’ll give you the answer in today’s Simple Truth Fitness minute. 🧠 Once you follow the advice in the video a next common question is "But what if I don't know HOW to get what I want?" That's okay. You don't have to know how. How isn't the first priority. Focus is. ❓ When you apply the power of FOCUS the HOW will come. When? When it's supposed to. That might not be instantly. It might not be in a day or even a week. But

01:01

The One About Can't vs Won't

Simple Truth Fitness ·

2019/09/10

I CAN'T jump over a building. That's true. But for so many things in our daily lives it's not a matter of CAN'T. It's WON'T. "I can't seem to get in my veggies." Bull. You WON'T get in your veggies. "I just can't fit in any exercise." Bull. You WON'T fit in exercise. "I can't afford it." Bull. You WON'T afford it. 🤥 Can't you? Or won't you? This "simple" one-word swap could be a difference maker in your health, life and career success. 👊💪 What does this have to do with fitness? Everything. Taking

01:01

The One About Keto

Simple Truth Fitness ·

2019/09/09

The keto diet was originally designed not for weight loss, but for epilepsy. In the 1920s, doctors realized that keeping their patients on low-carb diets forced their bodies to use fat as the first-line source of fuel, instead of the usual glucose. 👶 In the early 2000s Atkins popularized the diet. I did the ketogenic diet back then to see what it felt like and how it worked. I guess that’s one of the reasons I’m so blown away at how keto has regained such popularity again. It’s a been there done

01:00

The One About Lactic Acid

Simple Truth Fitness ·

2019/09/06

Lactic acid causes exhaustion, the burn you feel in your muscles during high-rep sets, and the pain you feel in your muscles a day or two after a hard workout right? I'll answer this in today's simple truth fitness minute. 🔥 This one surprised even me when I dug into the research. There's tremendous complexity when you start looking at the biochemistry responsible for making sure we have the right type of energy for whatever idiotic exercise or athletic endeavor we've decided to do. AND that we

01:01

The One About 10,000 Steps a Day

Simple Truth Fitness ·

2019/09/05

I recommend you use your phone's built-in health APP and track your steps every day for a week. See where you are. 🚶‍♂️🚶‍♀️ Most of us do need to sit less and move more. But do we need to hit 10,000 steps? Consider this. 💺 Time is a precious and limited resource. A mile of walking is about 2,000 steps and most people will burn 75-100 calories per mile walked. 10,000 steps is about five miles. ⌛ Every 2,000 steps you walk will take you 15-20 minutes. An average Jane or Joe might walk 3-4 miles per

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