Fitness Disrupted with Tom Holland

Fit Tip - How Soon Will I See Results?

05 Feb 2021

Contributed by Lukas

How soon will you see results from your workouts? It is a common question with a complex answer, and in this Fit Tip, you will get the answer! Listen ...

Can You Target Your Lower Abdominals?

03 Feb 2021

Contributed by Lukas

Can you target your lower abdominal muscles? The question is more complicated than it seems, and there is even conflicting science on the matter. This...

200 Shows: A Look Back

01 Feb 2021

Contributed by Lukas

A big thank you to all the loyal listeners out there who check out the Fitness Disrupted podcast on a regular basis! We can't do it without you, and w...

Fit Tip - Is Caffeine Really a Diuretic?

29 Jan 2021

Contributed by Lukas

In this Fit Tip, Tom discusses an idea that goes all the way back to the 1920's. Learn more about your ad-choices at https://www.iheartpodcastnetwork...

The Benefits of Moderate Exercise

27 Jan 2021

Contributed by Lukas

It is important to incorporate a mix of modes into your workout plan. In this episode of Fitness Disrupted, listen as Tom gives you perspective on his...

Compensatory Injuries and Pain

25 Jan 2021

Contributed by Lukas

Your body is a smart machine. just like how your body adapts to stress when you exercise, it also adapts when you are injured causing subtle snowball ...

What is Polarized Training?

22 Jan 2021

Contributed by Lukas

Polarized training is a seemingly simple concept that takes quite a bit of understanding, trust and discipline to put into practice; but once you unde...

What Are You Training For? 3 Specific Workout Goals

20 Jan 2021

Contributed by Lukas

We are all different, and we call have different ideas of what we want to get out of out workout time. Having a goal is a great way to tailor your exe...

Sweat in the City Confessions of a Personal Trainer: Part 1

18 Jan 2021

Contributed by Lukas

In the first part of the "Sweat In the City" series, Tom takes you into the world of natural bodybuilding, celebrity training in Mexico, and the odd j...

Fit Tip - Why I Don't Do Leg Lifts

15 Jan 2021

Contributed by Lukas

Some moments/exercises are more effective than others, and in this episode of Fitness Disrupted, Tom takes on the exercise that is touted by some as t...

Why You Don't Have to Like Me

13 Jan 2021

Contributed by Lukas

Experience, education and passion are all important aspects of the Fitness Disrupted message. In this episode, Tom centers his philosophy for all list...

4 Tips on Dealing with (and Preventing) Knee Pain

11 Jan 2021

Contributed by Lukas

The knee is a complex joint that does a lot of hard work. Because of this, knee pain is very common and often hard to get rid of once it starts. There...

Fit Tip - Negative Calorie Foods: Fact or Fiction?

08 Jan 2021

Contributed by Lukas

Can there be such a thing as a zero calorie food? In this episode, Tom breaks down the thermic effect of food, and what it means when it comes to your...

The 4 Second Workout

06 Jan 2021

Contributed by Lukas

It definitely piques your interest when you see it: "the 4 second workout"! And it's no secret that Tom is a fan of shorter workouts done more frequen...

Focus On What You Will Do, Not What You Wont

01 Jan 2021

Contributed by Lukas

This time of year many of us stop and take time to evaluate some of the things that we would like to change as we move forward; in this Fit Tip, Tom t...

Listener Mailbag Vol. 5

23 Dec 2020

Contributed by Lukas

Tom answers your health and fitness questions. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener fo...

5 Truths About Intensity

21 Dec 2020

Contributed by Lukas

Intensity is a word that is often used when talking about the difficulty of a workout, but it is important to understand the factors that go into defi...

Fit Tip - Kenny Rogers' Great Fitness Advice

18 Dec 2020

Contributed by Lukas

Song lyrics often contain great wisdom, and in this Fit Tip, Tom takes some wisdom from Kenny Rogers and applies it to training. Learn more about you...

Why Your Heart Rate Zones Are Probably Wrong

17 Dec 2020

Contributed by Lukas

Your heart rate can be a very important metric to use when measuring exercise intensity. However, you must make sure that you are basing your zones of...

The Most Important Metric of All

14 Dec 2020

Contributed by Lukas

Metrics are an important way to measure your progress toward your fitness goals. Metrics can also cause confusion and make you feel like you aren't mo...

Fit Tip - Bad Information I Heard Today Episode 1

11 Dec 2020

Contributed by Lukas

It seems like we are at a point in time of The Information Age where truth has been blurred into individual, conjecture-based opinion. Because of this...

The Power of Bodyweight Cardio

09 Dec 2020

Contributed by Lukas

In what may be the culmination of Tom's "The Power of..." series, find out how to perform phenomenal bodyweight workouts that you can do anywhere! Tom...

How to Maximize Your Indoor Cycling Workouts

07 Dec 2020

Contributed by Lukas

Indoor cycling is becoming more and more popular, and if you are new to it then this is the show for you. Tom runs through the most important basics f...

Fit Tip - Will Too Much Cardio Undermine Your Weightlifting Gains?

04 Dec 2020

Contributed by Lukas

Understanding how your body uses its fuel can go a long way in figuring out how to structure your diet and exercise program, and how to refuel during ...

Steroids 101

02 Dec 2020

Contributed by Lukas

It's taboo subject time here on Fitness Disrupted! In this episode, Tom gives you the lowdown on steroids and some of the dangerous side effects of ta...

10 Insider Tips on Joining a Gym

30 Nov 2020

Contributed by Lukas

Hopefully soon COVID-19 will be in the rearview mirror. If you were headed down the path toward gym membership before this whole thing started and the...

Fit Tip - Your Resting Heart Rate

27 Nov 2020

Contributed by Lukas

Your resting heart rate is a very important metric to use when gauging your fitness level. In this Fit Tip, Tom tells you why you need to be in touch ...

5 Lessons You Better Learn from COVID

25 Nov 2020

Contributed by Lukas

If exercise teaches us anything, it is that we can learn a lot about ourselves when we are part through extremes, and this year, we have all been livi...

Why You Need a Rest Day

23 Nov 2020

Contributed by Lukas

More good news here on the Fitness Disrupted podcast! In this episode, Tom gives you the rundown of how and why to incorporate rest and recovery into ...

Fit Tip - HIIT vs. LISS Cardio Workouts

20 Nov 2020

Contributed by Lukas

In this Fit Tip, Tom gives you the skinny on high intensity interval training and low-intensity steady state cardio workouts and gives some quick advi...

The 12 Minute Workout

18 Nov 2020

Contributed by Lukas

Don't always have an hour, plus to devote to a workout? Well this is the good news episode for you. Studies continue to shed light on the benefits of ...

Fit Tech is Amazing, but it's Not the Answer with Chris Blyth

16 Nov 2020

Contributed by Lukas

Technology that used to only be accessible in a lab is now affordably available on your wrist. Fitness technology is a wonderful way to engage in and ...

Fit Tip - The Latest Miracle Weight-Loss Supplement

13 Nov 2020

Contributed by Lukas

The title should already be a red flag for all you avid listeners, but in this Fit Tip, Tom gives you a simple roadmap on how to spot the phonies.  ...

How to Improve Your Posture at Home

11 Nov 2020

Contributed by Lukas

One of Tom’s over-arching goals is to keep you injury free while being active, and improving your posture plays a big part in In this goal. In this ...

Why Do We Get Tired When We Exercise? The Central Governor Theory of Fatigue

09 Nov 2020

Contributed by Lukas

There is a very real connection between your mind and body, and this connection is never more apparent than it is when you exercise. When it comes to ...

Fit Tip - How to Work Balance Training Into Your Day

06 Nov 2020

Contributed by Lukas

Tom calls balance the sixth component of fitness not only because of its important mind/body connections, but developing better balance can help you p...

The Truth About Carbs

04 Nov 2020

Contributed by Lukas

Carbs are not your enemy. In fact, carbs supply the fuel you need to exercise. You must have carbs. This episode will help you add to your healthy die...

21 Signs of a Successful Workout with Cindy Kuzma

02 Nov 2020

Contributed by Lukas

There are so many definitions floating around in the fitness world about what a successful workout looks like. If you aren't careful, you can end up a...

Fit Tip - Why Personal Trainers Aren't for Weight Loss

30 Oct 2020

Contributed by Lukas

In this Fit Tip, Tom sets the expectations for what you should be seeking to gain from of a personal trainer. Learn more about your ad-choices at htt...

Rim to Rim to Rim - My Run Across the Grand Canyon and Back

28 Oct 2020

Contributed by Lukas

First-hand stories can entertain us, motivate us and educate us all at the same time. In a bit of a change of pace, Tom gives an account of his epic r...

The Power of the Lunge

26 Oct 2020

Contributed by Lukas

You've discovered the power of the push-up, the power of the plank, and the power of self-talk; next up in Tom's "The Power of" series is the lunge. F...

Fit Tip -Your Morning Power Drink

23 Oct 2020

Contributed by Lukas

Start saving time from the get-go with a morning power drink Fit Tip from Tom. Learn more about your ad-choices at https://www.iheartpodcastnetwork.c...

11 Ways to Look Better, Feel Better and Live Longer that Don't Cost a Dime

21 Oct 2020

Contributed by Lukas

You don't have to spend a lot of money to be in the best shape of your life. Spending time on your wellbeing is an investment as well, and every momen...

The 7 Fundamentals of Your Fitness 401K

19 Oct 2020

Contributed by Lukas

It's time to get your fitness 401K on track - "Whether the goal is getting ripped, or getting rich, the strategies are very similar", and in this epis...

Fit Tip - Are All Sugars Created Equal?

16 Oct 2020

Contributed by Lukas

In this Fit Tip, Tom runs through the basics of sugars. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/li...

Does Spinning Really Make Your Legs Bigger?

14 Oct 2020

Contributed by Lukas

Peddling the fear of bulk, there is a theme making the rounds that spinning makes your legs bigger. This is a form of exercise bashing that often diss...

8 Things You Should Focus on if You Are Over 50

12 Oct 2020

Contributed by Lukas

In order to add life to our years, it is important that we don't let life shift our priorities away from healthy living. There has always been 24 hour...

Fit Tip: Do You Burn the Same Number of Calories Walking vs Running a Mile?

10 Oct 2020

Contributed by Lukas

Think you burn the same number of calories walking a mile and running a mile? Think again… Learn more about your ad-choices at https://www.iheartpo...

Calf Injuries

07 Oct 2020

Contributed by Lukas

Certain aches and pains seem to be more common as we get older, especially injuries to our lower backs, shoulders and calf muscles. Are these all just...

The Secrets of People Who Never Get Sick

05 Oct 2020

Contributed by Lukas

No one likes getting sick, and in this episode, Tom gives you some tips that you can use so that you can avoid getting ripped away from your exercise ...

Fit Tip - What Are "Empty Calories"?

02 Oct 2020

Contributed by Lukas

Calories - one of the most misunderstood terms in fitness. Tom helps clear up some of the confusion by explaining “empty calories” in this Fit Tip...

First Success, Now the Struggle with David Garcia

30 Sep 2020

Contributed by Lukas

David Garcia was one of Tom’s very first interviews. An amazing real-life success story, he not only lost over 160 pounds but succeeded in maintaini...

Listener Mailbag Vol. 4

29 Sep 2020

Contributed by Lukas

You asked and Tom answered! In this fourth installment of Listener Mailbag Tom covers topics including: Refueling, net calorie days, plateaus, nutriti...

Fit Tip - The Latest Celebrity Diet and Exercise Program

25 Sep 2020

Contributed by Lukas

In this Fit Tip, Tom gives you a fresh example of how to spot bad advice. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee...

Are Sports Drinks Really Bad for You?

23 Sep 2020

Contributed by Lukas

Generally we want to avoid consuming things that are high in sugars and sodium, and sports drinks contain these two ingredients in spades! However, no...

Can You Really Lengthen A Muscle?

21 Sep 2020

Contributed by Lukas

You may have heard the talk about how Pilates, yoga, and certain exercises can help lengthen your muscles, and give you that long and lean body type. ...

Fit Tip - One of the Top Weight Loss Mistakes

18 Sep 2020

Contributed by Lukas

There is one common mistake when it comes to following a weight loss plan, or any plan for that matter. In this Fit Tip, Tom tells you what it is, and...

Born to Run...and Walk

16 Sep 2020

Contributed by Lukas

You may have heard of (or read) the best-selling book “Born to Run” that contends we evolved to move forward and fast on two feet. We also know th...

10 More Strength Training Tips

14 Sep 2020

Contributed by Lukas

Strength training is the fountain of youth. Becoming stronger has a multitude of benefits like improving your mental state and enabling you to perform...

Fit Tip - When Is the Best Time of Day to Run?

11 Sep 2020

Contributed by Lukas

When is the best time of day to not only run, but to exercise? It is a common question, and as with most things having to do with exercise, there are ...

Does Strength Training Help with Depression & Anxiety

10 Sep 2020

Contributed by Lukas

Many of us already know that cardiovascular exercise not only has a positive effect on our physical fitness, but it also has a positive impact on out ...

Climbing Higher and Living Well with Montel Williams

08 Sep 2020

Contributed by Lukas

Tom welcomes TV host, author and actor Montel Williams to the show to discuss his approach to diet and exercise. Day in, day out we are all fighting o...

Fit Tip - Car Sprints

04 Sep 2020

Contributed by Lukas

"Car Sprints" are something that Tom came up with years ago as a way to mix up his runs and rides. Listen and discover what "car sprints" are and how ...

7 Reasons You Should Absolutely Do A Triathlon

02 Sep 2020

Contributed by Lukas

The more reasons you have not to do a triathlon, the more you should do one. That's right! Aiming to do a triathlon of any length can be a wonderful w...

Sticking to YOUR Plan

31 Aug 2020

Contributed by Lukas

A training program it is an essential tool that you can use to achieve your long term goals. When designed by an experienced trainer, a program will b...

Fit Tip - Push-ups and Wrist Pain

28 Aug 2020

Contributed by Lukas

If you are one of the many who avoid push-ups due to wrist discomfort, this is the Fit Tip for you! Learn more about your ad-choices at https://www.i...

The #1 Secret to My Strength Training Success

26 Aug 2020

Contributed by Lukas

There are many "secrets" out there when it comes to getting results out of your strength training routine, and this episode is as much about a philoso...

Strength Training 101

24 Aug 2020

Contributed by Lukas

It's all about the basics, and in this episode, Tom gets back to the basics of strength training. The specific science is always evolving on the subje...

Fit Tip - What Are Isometric Exercises?

21 Aug 2020

Contributed by Lukas

Learn the what, when and why behind isometric exercises in this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee ...

My 6 Week Diet Plan

19 Aug 2020

Contributed by Lukas

Being healthy isn't just about practicing a regular exercise program. In fact, a healthy diet may be more important to our wellbeing than exercise its...

How to Break Through the Exercise Plateau

17 Aug 2020

Contributed by Lukas

Once you begin to exercise consistently, you will see some rather drastic improvements over a relatively short period of time. All of the physical and...

Fit Tip - What is Eating Clean?

14 Aug 2020

Contributed by Lukas

Tom breaks down what it means to "eat clean" in this Fit Tip. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio....

Running 101: How to Get Started

12 Aug 2020

Contributed by Lukas

Running - it's one of the simplest and most effective cardiovascular exercises there is. We were born run after all, but getting getting started is of...

Weighing Yourself, Water and Weight Loss

10 Aug 2020

Contributed by Lukas

Fitness is not just about weight loss. One of the great benefits of a well-designed exercise program is a healthy reduction in body fat, and that is r...

Fit Tip - What is Carb Cycling?

07 Aug 2020

Contributed by Lukas

It's not the latest spinning craze, or a fad diet; so what is carb cycling? Listen to this fit tip and find out! Learn more about your ad-choices at ...

Working Out On Vacation

05 Aug 2020

Contributed by Lukas

Ahhhhhhh...vacation time! A time to relax, hang around and do a whole lot of nothing for a little while. Your vacation is a prime opportunity to exerc...

Listener Mailbag Vol. 3

03 Aug 2020

Contributed by Lukas

Tom answers some of your questions, covering, amongst other things, cricket protein! Keep the questions coming - write them in the comments, or ask To...

Gym Etiquette: Sharing

31 Jul 2020

Contributed by Lukas

Tom tackles a touchy subject in this short episode of Fitness Disrupted that involves around a common behavior observed at the gym. Learn more about ...

Ab Workout Mistakes

29 Jul 2020

Contributed by Lukas

A flat stomach displaying four, six or even eight (!) square abdominal muscles is considered by many to be the holy grail of exercise. It is all too c...

Why You Need A Stability Ball

27 Jul 2020

Contributed by Lukas

Find out why the stability ball is one of the best bang-for-your-buck pieces of exercise equipment that you can get. Tom gives you some of the best ex...

Fit Tip - 6 Bodyweight Exercises to Bulletproof Your Lower Body

24 Jul 2020

Contributed by Lukas

It's prehab vs. rehab in this Fit Tip - Staying physically fit and avoiding injury involves a well-rounded workout routine. Bulletproof your lower bod...

You Are What You Do - An Interview with Sean Swarner

22 Jul 2020

Contributed by Lukas

Get motivated with Sean Swarner and find out why he was voted one of the top 8 most inspirational people of all time in this episode of Fitness Disrup...

Tips for Exercising In the Heat

20 Jul 2020

Contributed by Lukas

You can't beat the heat, but you don't have to let the heat beat you! Since we've gotta keep moving, we can't let the inevitable hot weather keep us f...

Trained By Tawm

17 Jul 2020

Contributed by Lukas

Tom shares a personal story from the 2012 Boston Marathon. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com...

What is Muscle Confusion?

15 Jul 2020

Contributed by Lukas

Muscle confusion is another one of those terms that was created as a marketing play to redefine a basic concept in exercise physiology. That said, the...

Are Squats Bad for You?

13 Jul 2020

Contributed by Lukas

We squat all the time and don't even think about it - it's a common movement in everyday life. There are a few divisive exercises out there that have ...

Fit Tip - What the Heck is a Superfood?

10 Jul 2020

Contributed by Lukas

The term "superfood" may have begun as a marketing term, but it turns out there may actually be certain foods that can be better sources of a variety ...

The #1 Secret to Becoming A Better Runner

08 Jul 2020

Contributed by Lukas

There are numerous coaches and self-proclaimed running gurus who claim to teach the “perfect” running technique, one that both prevents injury whi...

Dean Karnazes and the Importance of Pushing Yourself to New Realizations

06 Jul 2020

Contributed by Lukas

TIME magazine named him one of the “Top 100 Most Influential People in the World.” Men’s Fitness hailed him as one of the fittest men on the ...

Fit Tip - The Perfect 10-Minute Arm Workout with Dumbbells

03 Jul 2020

Contributed by Lukas

In this Fitness Disrupted Fit Tip, Tom gives you a tried-and-true ten minute arm workout that you can incorporate into your workout routine today! Le...

Understanding the Metabolic Window

01 Jul 2020

Contributed by Lukas

You may have heard about the “metabolic window,” said to be the period of time immediately after exercise when the body is in the perfect conditi...

Why You're Never Too Old to Start Exercising

29 Jun 2020

Contributed by Lukas

As we age, we undergo changes that often coincide with a less active lifestyle, and a less active lifestyle can compound the effects that aging has on...

Fit Tip - The #1 Thing To Look At On A Food Label If Your Goal Is Weight Loss

29 Jun 2020

Contributed by Lukas

There is a lot of information on a food label, and there is even more information out there about how to interpret that information. If your goal is t...

Can You Exercise Too Much?

24 Jun 2020

Contributed by Lukas

In a sea of misinformation from self-described exercise influencers pedaling stories born out of clickbait headlines where the studies referenced are ...

Why You Need to Work on Your Weaknesses Until They Are No Longer Weaknesses

22 Jun 2020

Contributed by Lukas

Bulletproof your body with this episode of Fitness Disrupted. There is a common mantra plastered all over gyms across the world: “work on your weakn...

Fit-Tip - Why You Should Put Your Treadmill to a 1% Incline

19 Jun 2020

Contributed by Lukas

In this Fitness Disrupted Fit Tip, Tom gives you the science behind why you should set your treadmill to a 1% incline. Learn more about your ad-choic...

9 Reasons You Should Do Hills

17 Jun 2020

Contributed by Lukas

There are a multitude of simple and effective ways to get a well-rounded workout while making the most of your time. Hill workouts are yet another exa...

Why You Can't Always Beat Yesterday

15 Jun 2020

Contributed by Lukas

In this episode, Tom discusses the pitfalls of the catchy idea of "beating yesterday". Listen as Tom discusses the reasons why it is not always possib...

Fit Tip - Can Muscle Turn Into Fat or Fat Turn Into Muscle?

12 Jun 2020

Contributed by Lukas

"I stopped working out, and all of my muscle has turned to fat!" It has been said before, but what is the reality. Can fat turn into muscle? Can muscl...

5 Reasons You Should Work Out with A Partner

10 Jun 2020

Contributed by Lukas

Working out alone can be a way for one to escape and focus completely on the exercise at hand, but there are many reasons why working out with someone...