Fitness Disrupted with Tom Holland

Swimming 101

27 Sep 2021

Contributed by Lukas

We are creatures of the land. We were born to walk and run, but not to swim. So there are many things we have to overcome when we decide to jump in th...

Fit Tip - The 10 Minute Full-Body Blast with Dumbbells

24 Sep 2021

Contributed by Lukas

Listen to this Fit Tip as Tom gives you another time-saving, prescriptive workout that works your whole body! Learn more about your ad-choices at htt...

The Last Few Weeks Before Your First Race

22 Sep 2021

Contributed by Lukas

You've spent months preparing for your first race. You have just finished your last block of training, and "the hay is in the barn" as they say! Now w...

Dos (And 5 Don'ts) About Getting Motivated to Exercise

20 Sep 2021

Contributed by Lukas

Developing a positive mental approach to exercise is an important aspect of living a healthy lifestyle. Listen to this episode of the Fitness Disrupte...

Fit Tip - Is It Better to Run or Walk Up a Hill?

17 Sep 2021

Contributed by Lukas

Running and walking are different. That statement may seem obvious because, of course everyone knows running is faster, right? Well, understanding eac...

What is the Best Running (and Walking and Workout) Shoe?

15 Sep 2021

Contributed by Lukas

Today on the Fitness Disrupted podcast, Tom runs through how to arrive at the best footwear for your exercise needs. Listen to get the science and phi...

More Evidence Minutes Matter

13 Sep 2021

Contributed by Lukas

Living well is a lifestyle, and in this episode of the Fitness Disrupted podcast, Tom presents more evidence of this fact. Listen to find out how you ...

Fit Tip - The 20 Minute Reverse Tabata Cardio Workout

10 Sep 2021

Contributed by Lukas

In this Fit Tip, listen as Tom gives you a quick, tough workout that provides the wonderful benefits of intense interval training. Learn more about y...

The Exercise and Alcohol Connection

08 Sep 2021

Contributed by Lukas

Work hard! Play hard! Oftentimes alcohol is used as a method of relaxation, celebration or reward; but could there be more to it than this? Tom explor...

Peloton 101

06 Sep 2021

Contributed by Lukas

In this episode of the Fitness Disrupted podcast, Tom covers the popular exercise bike, and in the process, ends up covering some general fitness advi...

Fit Tip - Lessons I Learned From My Labs: Part 2

03 Sep 2021

Contributed by Lukas

In this Fit Tip, Tom tells a recent story about another thing he learned from his pets. It's all about controlling what you can, giving it time, and s...

Top Beliefs About Metabolism Disproved by a Groundbreaking Study

01 Sep 2021

Contributed by Lukas

The best choices must be based on the strongest information you have at the time. In this episode of Fitness Disrupted, Tom uses a new study to help i...

Your Adult Report Card

30 Aug 2021

Contributed by Lukas

This episode of the Fitness Disrupted podcast is all about knowing your numbers. Listen as Tom talks about how to use the information that you get fro...

Fit Tip - Yoga or Pilates?

27 Aug 2021

Contributed by Lukas

In addition to your usual strength and cardio workouts, yoga and pilates are two phenomenal components to add to your workout routine. In this Fit Tip...

My Nantucket Beach Fitness Camp

25 Aug 2021

Contributed by Lukas

Your well-being is about more than just being in shape physically, and mentally; being well is a way of life! On this episode of the Fitness Disrupted...

The Missing Link in Your Training: An Interview with Martin Reid

23 Aug 2021

Contributed by Lukas

What is the missing link in your training? On this episode of the Fitness Disrupted podcast, Tom is joined by pilates guru Martin Reid to discuss the ...

Fit Tip - How Many Sets and Reps Should I Do?

20 Aug 2021

Contributed by Lukas

Listen to this Fit Tip and hear what Tom refers to as "everything when it comes to strength training". Learn more about your ad-choices at https://ww...

The Secret Sauce of Life with Meaghan Murphy

18 Aug 2021

Contributed by Lukas

Living your best life is all about controlling the controllable; and developing a healthy approach to day-to-day stressors is of utmost importance whe...

How Do You Find Your Perfect Weight?

16 Aug 2021

Contributed by Lukas

In this highly-anticipated episode of the Fitness Disrupted podcast, Tom covers the subject finding your healthiest weight. The ideal body type that i...

Fit Tip - One Popular Exercise I Don't Do

13 Aug 2021

Contributed by Lukas

In this Fitness Disrupted Fit Tip, Tom talks about one exercise that he doesn't do to give you a sense of how and why you should think about the movem...

Ellipticals 101

11 Aug 2021

Contributed by Lukas

In this episode of the Fitness Disrupted podcast, Tom gives you the introductory information regarding the popularity, weight-loss aspects and misconc...

But a Doctor Said that We Are Not Born to Run!

09 Aug 2021

Contributed by Lukas

Were we born to swim? No! Were we born to ride a bike? No! Were we born to run? Yes! At least those who study human evolution say so. So why are some ...

Fit Tip - Time VS Heart Rate Based Recovery

06 Aug 2021

Contributed by Lukas

In this Fit Tip, Tom discusses recovery time between intervals: should you recover based on time, or based on a target heart rate? Listen to this epis...

Treadmill or Outside: What's the Difference?

04 Aug 2021

Contributed by Lukas

If you have ever run on a treadmill before, you know that it is a different sensation than running outside. In this episode of the Fitness Disrupted p...

The Woman in the Arena: Simone Biles, Suffering and Sacrifice

02 Aug 2021

Contributed by Lukas

On this must-hear episode of the Fitness Disrupted podcast, Tom talks about Simone Biles, and has a word or two for her critics as he addresses the ri...

Fit Tip - How Long Should I Rest During My Workout?

30 Jul 2021

Contributed by Lukas

In this Fit Tip, Tom talks about the right way to recover during your workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork....

Exercise: What it Does for Your Muscles, it Can Do for Your Brain

28 Jul 2021

Contributed by Lukas

In this episode of the Fitness Disrupted podcast, Tom talks about the science that proves the effects of exercise on the brain. Learn more about your...

Even More Surprising Benefits of Strength Training

26 Jul 2021

Contributed by Lukas

On this episode of the Fitness Disrupted podcast, Tom presents some science he read recently that illuminates more positive evidence about the benefit...

Fit Tip - Too Mindsets - Too Little and Too Much!

23 Jul 2021

Contributed by Lukas

In this Fit Tip, Tom uncovers the fundamentals of getting too little or too much exercise and explains the best way to make sure that you are doing th...

Exercise and Sleep

21 Jul 2021

Contributed by Lukas

Sleep. It's one of those things that can improve your exercise, it is something we can control, and it is something that doesn't cost a dime! In this ...

Association and Exercise

19 Jul 2021

Contributed by Lukas

The nexus of Tom's fitness philosophy is that you need to move often, and mix up your movement. In this episode of the Fitness Disrupted podcast, he t...

Fit Tip - The Truth About Jim Fixx

16 Jul 2021

Contributed by Lukas

Jim Fixx was an inspirational figure for many, including Tom. He wrote The Complete Book of Running, and was credited with starting the a fitness revo...

The #1 Way to Improve Your Running

14 Jul 2021

Contributed by Lukas

The number one way to improve your running may not be as catchy as it sounds, but the essential elements of this top reason are applicable across the ...

Why You Should Run (or Walk) in the Rain

12 Jul 2021

Contributed by Lukas

There are many reasons to embrace the unpredictable conditions of the outdoors, so check out this episode of the Fitness Disrupted Podcast as Tom runs...

Fit Tip - Don't Tell Me What You're Not Eating - Tell Me What You Are

09 Jul 2021

Contributed by Lukas

We need to move! And in order to move, we need to eat! In this Fit Tip, Tom talks about the good news surrounding your diet. Learn more about your ad...

The Connection Between Moving and Meaning

07 Jul 2021

Contributed by Lukas

In this episode of the Fitness Disrupted podcast, Tom explores a heady facet of exercise that is not to be taken lightly because this is one link that...

The 10-Minute Full-Body Bodyweight Circuit

05 Jul 2021

Contributed by Lukas

In this episode of the Fitness Disrupted podcast, listen as Tom gives you a super useful full-body workout that is quick, and doesn't require any equi...

Fit Tip - Can You Eat Too Much Healthy Food?

02 Jul 2021

Contributed by Lukas

Can you have too much of a good thing? Tom answers this age-old question as it relates to your diet on this episode of the Fitness Disrupted podcast. ...

Healthy at any Weight - When An Epidemic Meets a Pandemic

30 Jun 2021

Contributed by Lukas

In this episode of the Fitness Disrupted podcast, listen as Tom uses some facts from the COVID-19 Pandemic to illustrate how your well-being is all ab...

Listener Mailbag Vol. 8

28 Jun 2021

Contributed by Lukas

Tom answers listener's questions in this episode of the Fitness Disrupted podcast. Learn more about your ad-choices at https://www.iheartpodcastnetwo...

Fit Tip - The One Exercise You Should Start Every Workout With

25 Jun 2021

Contributed by Lukas

In this Fit Tip, Tom uses a personal experience to prove a point about the one exercise you should do to start every workout! Learn more about your a...

Exercise and the Brain 101

23 Jun 2021

Contributed by Lukas

Movement. Raising your heart rate. Lifting heavy things. All the things you know as exercise not only have a gigantic impact on your health physically...

Why You Should Consider Doing Two-A-Days

21 Jun 2021

Contributed by Lukas

You don't have to do your workout all at once! In fact, it is best to keep moving throughout the day, and one of the ways to ensure that you are doing...

Fit Tip - Top 3 Ab Exercises According to Science

18 Jun 2021

Contributed by Lukas

Ab exercises are some of the most popular out there, and many of the best ones can be done with little to no equipment. So what are the best ab exerci...

Investing In Your Health

16 Jun 2021

Contributed by Lukas

The same way that financial investments can help provide reassurances for the future, investing in your wellbeing can help set you up for future succe...

"The Best Type of Exercise? A Blood Test Holds Clues"...OR DOES IT?

14 Jun 2021

Contributed by Lukas

A recent health and fitness article in The New York Times connects some errant dots, and it has Tom turned up to 11! In this episode of the Fitness Di...

Fit Tip - Can You Lose Weight and Build Muscle at the Same Time?

11 Jun 2021

Contributed by Lukas

In this Fit Tip, listen as Tom gives you the ways to shape your food intake to be more conducive to fueling your body as he answers the question, "can...

The Best Time to Workout!

09 Jun 2021

Contributed by Lukas

Let's face it, many times in life there isn't just one right answer. In this episode of the Fitness Disrupted podcast, listen as Tom gives you the sci...

Should You Take a Fruit and Vegetable Supplement?

07 Jun 2021

Contributed by Lukas

As usual on the Fitness Disrupted podcast, the answer to a common question can give you the key with which you can unlock many doors, and this episode...

Fit Tip - Why Are You Doing Unilateral Upper Body Exercises?

04 Jun 2021

Contributed by Lukas

In this Fit Tip, Tom covers the pros and cons of doing unilateral upper body exercises. Learn more about your ad-choices at https://www.iheartpodcast...

3 of the Worst Pieces of Fitness Advice

02 Jun 2021

Contributed by Lukas

In this episode of the Fitness Disrupted podcast, listen as Tom gives you the good advice surrounding the three worst peices of fitness advice he hear...

Resistance Bands and Tubes 101

31 May 2021

Contributed by Lukas

In the latest 101 episode of the Fitness Disrupted podcast, Tom covers resistance bands and tubes. Listen as he gives you the knowledge you need to st...

Fit Tip - One of the Best Weight Loss Products: and it's Free

28 May 2021

Contributed by Lukas

In this Fit Tip, Tom tells you what one of the best, free weight loss products is, and he also gives you seven ways to implement it so that you can re...

41 Top Diet and Exercise Questions Answered

26 May 2021

Contributed by Lukas

Tom answers your top wellness questions such as: What is the best exercise to strengthen my back? How much water should I drink every day? How long is...

Too Much Exercise: What is Rhabdomyolysis?

24 May 2021

Contributed by Lukas

In this episode of the Fitness Disrupted podcast, Tom takes a look at rhabdomyolysis, explains its common causes, and its potential links to certain t...

Fit Tip - Does Seltzer Water Dehydrate You?

21 May 2021

Contributed by Lukas

In this Fit Tip, listen as Tom covers the basics of hydration by answering a common question. Learn more about your ad-choices at https://www.iheartp...

The 3500 Calorie Weight Loss Model: Why Slow and Steady Wins the Race!

19 May 2021

Contributed by Lukas

The secret to weight loss is not all about having three tiny squares a day! The real secret to weight loss is eating enough healthy food so that you h...

A Runner's High with Dean Karnazes

17 May 2021

Contributed by Lukas

Tom welcomes ultramarathon legend Dean Karnazes back to Fitness Disrupted fresh off the release of his latest book, A Runner's High: My Life in Motion...

Fit Tip - What Is Body Composition? (And Why It Matters)

14 May 2021

Contributed by Lukas

In this Fit Tip, Tom gives you the skinny on body composition; what it is and how you can use it to determine your healthiest weight. Learn more abou...

9 Warm-Up Drills to Prevent Injury

12 May 2021

Contributed by Lukas

A progressive warmup routine is essential to preventing injury. Taking the time to get aclimated before you really hit the strenuous stuff allows you ...

Cycling 101

10 May 2021

Contributed by Lukas

If you've always wanted to get started cycling, but didn't know where to start, this episode of the Fitness Disrupted Podcast is what you need! Whethe...

Fit Tip - 2 Top Weight Loss Tips

07 May 2021

Contributed by Lukas

These two tips work hand-in-hand to help create a situation that is prime for keeping off excess weight. Learn more about your ad-choices at https://...

The 5 Stages of Change

05 May 2021

Contributed by Lukas

Change often takes time as well as several steps to occur. Understanding these steps can motivate you to start an exercise program, achieve a new diet...

The One Sport That May Help You Live the Longest – According to Science

03 May 2021

Contributed by Lukas

No matter what you choose to do as part of your exercise routine, if done consistently, and with proper form, most any activity will add years to your...

Fit Tip - 3 Things You Don’t Realize Are Keeping You From Losing Weight

30 Apr 2021

Contributed by Lukas

When Tom talks about a BLT, he isn't talking about a bacon, lettuce and tomato sandwich. Tune in to this episode and catch his drift on the three thin...

Why the 80/20 Rule IS the Answer

28 Apr 2021

Contributed by Lukas

It is harder to practice moderation than it is to exist in the extremes. Tom has talked about the 80/20 principle before as it relates to diet and exe...

Four of My Top Client Success Stories

26 Apr 2021

Contributed by Lukas

Some of the best motivation comes through hearing from others who have had success despite life's challenges. These stories help us see that we are no...

The 100 Micro Workout

23 Apr 2021

Contributed by Lukas

In this Fit Tip, Tom explains the philosophy behind keeping it simple, setting attainable goals and being consistent as he lays out a workout plan for...

The Milkshake Study

21 Apr 2021

Contributed by Lukas

On this episode of Fitness Disrupted, Tom talks about the importance of working on your mental game when it comes to your diet, and the mindset that y...

Listener Mailbag Vol. 7

19 Apr 2021

Contributed by Lukas

It's that time again! Tom answers your questions in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastn...

Fit Tip - Junk Miles

16 Apr 2021

Contributed by Lukas

In this Fit Tip, Tom sheds some light on the term junk miles as he covers why it is not the most effective place to do the majority of your training i...

Muscle Memory & the BS Of Taking Time Off

14 Apr 2021

Contributed by Lukas

It is important to remember that you get stronger after periods of stress followed by periods of rest. A structured training program is built on short...

Training Through Life with Ken Glah

12 Apr 2021

Contributed by Lukas

Ironman legend Ken Glah joins Tom to talk about his experiences over the years training for triathlons including balancing training with the rest of l...

Fit Tip - Controlling the Uncontrollable

09 Apr 2021

Contributed by Lukas

In life, situations that are not ideal will often present themselves at the worst times. So, if you are training toward a goal, you should use trainin...

My 3 Cardio Zones

07 Apr 2021

Contributed by Lukas

There are many different opinions about how to quantify your effort during a workout. Oftentimes you will hear people talk about 5 or more intensity z...

What is Metabolic Conditioning?

05 Apr 2021

Contributed by Lukas

Metabolic conditioning is an impressive sounding term for a simple thing. In this episode of Fitness Disrupted, Tom breaks it down for you. Learn mor...

Fit Tip - Your Virtual Heart Rate Monitor

02 Apr 2021

Contributed by Lukas

Being healthy isn't just about exercising the right way; it is about living the right way. Since all of us spend more time doing other things besides ...

Try to Eat Just One Cookie - The Truth About Extremes

31 Mar 2021

Contributed by Lukas

Challenging yourself to reach new heights is an important part of self-development, both physically and mentally - however, there are dangers in the e...

9 Ways My Workouts Have Changed Since Turning 50

29 Mar 2021

Contributed by Lukas

As we get older it is important that we listen to what our bodies are telling us and change our approach to exercise accordingly. Based on his persona...

Fit Tip - The 60-Second Power Breakfast

26 Mar 2021

Contributed by Lukas

Tom loves breakfast and in this Fitness disrupted Fit Tip, he shares one of his go-tos when time is of the essence. Learn more about your ad-choices ...

Cause vs. Symptom

25 Mar 2021

Contributed by Lukas

Aches and pains; they happen. Oftentimes, we look for a quick fix for our pain. When it comes to our overall health and wellness, it is best that we s...

Playing (and Living) with Passion - An Interview with Mike Massé

24 Mar 2021

Contributed by Lukas

On this episode of Fitness Disrupted, Tom welcomes musician Mike Massé to the show to talk about his approach to music to illustrate the power that p...

Fit Tip - Why You Are Probably Eating Backwards

19 Mar 2021

Contributed by Lukas

In this quick Fit Tip, Tom adds some perspective on the 80/20 approach to your diet. Learn more about your ad-choices at https://www.iheartpodcastnet...

The NYT Says Strength Training Doesn't Help Knee Pain - Breaking Down More Misleading Information

17 Mar 2021

Contributed by Lukas

Well, they’ve done it again! A highly-regarded daily publication with worldwide reach has chosen a provocative headline over your well-being - and T...

Seeing the Road Ahead with Country Music's Michael Ray

15 Mar 2021

Contributed by Lukas

In this episode of Fitness Disrupted, Tom welcomes country music singer Michael Ray on to talk about how his musical journey has led him down a path o...

Fit Tip - More BS About Breakfast

12 Mar 2021

Contributed by Lukas

In this Fit Tip, Tom takes some recent misinformation he heard about breakfast and uses it as an opportunity to recenter the thinking around the benef...

4 Top Indoor Cycling Questions Answered

10 Mar 2021

Contributed by Lukas

Indoor cycling has never been as popular as it is right now; and it doesn't matter if you're thinking about getting into it, or if you're already into...

Listener Mailbag Vol. 6

08 Mar 2021

Contributed by Lukas

Tom answers your questions in the sixth installment of Listener Mailbag. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee ...

Fit Tip - Running Tip #1

05 Mar 2021

Contributed by Lukas

This is a Fit Tip that applies to runners and walkers alike. Listen as Tom gives a few pointers to help you avoid some common pitfalls that you may ha...

3 Hill Workouts You Should Add to Your Routine

03 Mar 2021

Contributed by Lukas

Running. Walking. Cycling. No matter your mode, exercising on hills is a great way to naturally push yourself into the zone you need to be in to have ...

Dealing With Obstacles - Embrace the Excuse or Choose the Challenge

01 Mar 2021

Contributed by Lukas

Just like in day-to-day life, learning how to handle adversity is a must-have skill when it comes to being able to move forward. Exercise helps teach ...

Fit Tip - How Much Protein Do You Need Each Day?

26 Feb 2021

Contributed by Lukas

How much protein do we need each day? It is a good question, and as with most questions regarding fitness the answer is; it depends. There are some po...

The Power Hour At Home Workout

24 Feb 2021

Contributed by Lukas

In this episode of Fitness Disrupted, listen in as Tom gives you an effective interval workout that you can do at home, in an hour, with minimal equip...

Is Fruit Really Bad For You with Wendi Irlbeck

22 Feb 2021

Contributed by Lukas

As we grow up, we are subjected to all these ideas that complicate the simple lessons we learned as children; "an apple a day keeps the doctor away" i...

Fit Tip - Can You Build Muscle at Home?

19 Feb 2021

Contributed by Lukas

You ask and Tom will answer. In this Fit Tip, Tom answers a listener's question.  Learn more about your ad-choices at https://www.iheartpodcastnetwo...

Dumbbells 101

17 Feb 2021

Contributed by Lukas

There are no instructions, they are just heavy objects made to lift. There are many good reasons to have a few sets of dumbbells lying around, but the...

Lessons Learned From My Labs

15 Feb 2021

Contributed by Lukas

Habits get harder to change the older we get. That is why it is important to develop and promote good habits and gain control over the things that we ...

Fit Tip - Intrinsic vs. Extrinsic Motivation

12 Feb 2021

Contributed by Lukas

It is important that we seek inspiration and motivation from the right places, and there are a whole host of reasons that push people to exercise. In ...

Strength Training for Children

10 Feb 2021

Contributed by Lukas

You may have heard the myth that strength training will stunt a child's growth. In this episode, Tom gives some evidence to debunk that misconception....

The Odd Dumbbell Workout

08 Feb 2021

Contributed by Lukas

Have you ever had a set of dumbbells and wondered what to do with them? Have you ever had half a set of dumbbells and wondered what to do with it? Bel...