Fitness Disrupted with Tom Holland

Exercise Guilt

08 Jun 2020

Contributed by Lukas

Feeling guilty about the time you spend exercising is a common hurdle that must be overcome if you want to achieve the best results out of your workou...

Fit Tip - Why Micro-Workouts Work

05 Jun 2020

Contributed by Lukas

In this Fitness Disrupted Fit Tip, Tom defines the term "micro-workout" and explains the research behind how they can help you live your best life. L...

Never Give Up - An Interview with Bas Rutten

03 Jun 2020

Contributed by Lukas

There is a common thread that runs through all top athletes, and that is the joy they get from overcoming obstacles. Bas Rutten is one such athlete th...

Top Home Gym Design Mistakes

01 Jun 2020

Contributed by Lukas

Building a home gym? Thinking about building a home gym? Thinking about thinking about building a home gym? No matter what stage of the process you ar...

Fit Tip - Is It Better To Recover With Your Hands On Your Knees, or Your Hands On Your Head

29 May 2020

Contributed by Lukas

The title of this fit tip says it all; which is the better way to recover immediately following an effort - hands on head or hands on knees? Listen to...

Build Your Knowledge Base: 9 Diet and Exercise Books

27 May 2020

Contributed by Lukas

As a writer himself, Tom is in constant pursuit to gain insight through reading. On the eve of his latest book, The Micro-Workout Plan, Tom runs thro...

If You Sweat More, Do You Burn More Calories?

25 May 2020

Contributed by Lukas

Get all of your preparation information in this episode of Fitness Disrupted! What is the purpose of sweat? What does it mean if you sweat a lot? Let ...

Fit Tip - Net Carbs

22 May 2020

Contributed by Lukas

In this fit tip, Tom tells you where the term net carbs came from, as well as some no-brainer diet advice that is tried-and-true so that you can spend...

Why You Should Eat 5 to 6 Meals A Day

20 May 2020

Contributed by Lukas

Eat less frequently, eat more frequently, practice intermittent fasting – Once again, there is so much conflicting information when it comes to eati...

How I Lose 20 Pounds For Race Day

18 May 2020

Contributed by Lukas

For many out there, weight-loss is the goal of your exercise program. When it comes to running, the lighter you are, the faster you go. Weight is also...

A Tribute to Bill Bell

15 May 2020

Contributed by Lukas

This week, the world lost Ironman legend Bill Bell at 97. The USA Triathlon Association Hall-of-Famer was a true source of motivation for many, includ...

Mental Practice

13 May 2020

Contributed by Lukas

The power of the mind cannot be overlooked. Just like the rest of your body, your head needs to be in the game! Everyone needs to take the time to tra...

Interview with Brendan Brazier

11 May 2020

Contributed by Lukas

Brendan Brazier went from pro triathlete to founding the uber successful Vega brand, known for their high-quality plant-based sports nutrition product...

What Are Macros?

08 May 2020

Contributed by Lukas

If you have ever tried upping your nutrition game, you have probably heard about "counting macros", or macronutrients. Here, Tom gives his straightfor...

Injuries 101

06 May 2020

Contributed by Lukas

Accidents happen, and injuries are sometimes inevitable, however one of your fitness goals should be to stay injury free in order to keep doing the th...

Strong at Sixty - An Interview with Lynda Jager

04 May 2020

Contributed by Lukas

As a young woman Lynda Jager battled anxiety and extreme shyness. Her doctor recommended she try lifting weights as a possible solution. Now more than...

Why I Don't Do AMRAP Workouts

01 May 2020

Contributed by Lukas

AMRAP stands for As Many Reps As Possible, and Tom has his reasons for staying away from AMRAP workouts. Tune in to this short episode you hear why yo...

Listener Mailbag Vol. 2

29 Apr 2020

Contributed by Lukas

You asked and Tom answered! In the second edition of “Listener Mailbag” Tom tackles more of your questions, topics that include: fasting for weigh...

Eggs! with Wendi Irlbeck

27 Apr 2020

Contributed by Lukas

If there was ever a perfect example of why there’s so much confusion when it comes to eating healthy, it’s eggs! Eat them, they’re super-healthy...

Fit Tip - Should You Exercise When You Are Sick?

24 Apr 2020

Contributed by Lukas

In this fit tip, Tom fields a question that comes his way often; should you exercise when you are sick? Listen to hear the general scoop on working ou...

Bodyweight Exercises 101

22 Apr 2020

Contributed by Lukas

Bodyweight exercise is the easiest way to build strength economically. From different variations of tried-and-true moves such as push-ups, planks and ...

Focus, Effort and Grit - An Interview With Lacrosse Legend Andy Towers

20 Apr 2020

Contributed by Lukas

In his prime, Andy Towers was one of the best lacrosse face-off artists in the world. As a teenager, alone in his room with a tape recording of a whis...

Is the Calories Burned Number on Cardio Machines Accurate

17 Apr 2020

Contributed by Lukas

In order to properly quantify the effectiveness of your workouts, it is important to make sure that the numbers you use to gauge your output are as ac...

Fit Tip - What Are Watts?

16 Apr 2020

Contributed by Lukas

Watts have become a popular metric used to measure exercise performance. In this episode, Tom breaks down what watts are actually measuring, and the r...

The Stress Response

15 Apr 2020

Contributed by Lukas

Your response to stress can often be the keystone of your well-being; and because of this, it is imperative to be in control of your stress response, ...

Why Practice Doesn't Make Perfect

14 Apr 2020

Contributed by Lukas

Practice makes perfect! It's catchy, it's cliche, and it's not entirely correct. Tom explains why practice should never be practice for practice's sak...

5 Myths About Lactic Acid

13 Apr 2020

Contributed by Lukas

Lactic acid - the enemy of exercise! It is an often misrepresented topic that is surrounded by tons of misinformation. In this episode, Tom runs throu...

4 Things My Most Successful Clients Had in Common

10 Apr 2020

Contributed by Lukas

In this Fitness Disrupted short, hear some of the common characteristics that Tom has observed in his most successful clients, and get some quick tips...

Why You Should Use Small Plates, Bowls and Spoons - The Delbouef Illusion

09 Apr 2020

Contributed by Lukas

In this Fitness Disrupted short, Tom uses The Delbouef Illusion to illustrate how to control portion size, and to illustrate the important role that y...

How to Find Inspiration in Obstacles with Cancer Survivor Sally Kalksma

08 Apr 2020

Contributed by Lukas

At the age of 47 Sally Kalksma’s world was turned upside-down: She was faced with being a widow, raising three children, going back to work full tim...

Cross Training - Why It's So Important

07 Apr 2020

Contributed by Lukas

Listen in as Tom gives you the quick skinny on cross-training; what it is, and why it is so important to mix it up. Learn more about your ad-choices ...

The Cold, Hard Truth About Icing with Lindsay Berra

06 Apr 2020

Contributed by Lukas

For decades you have been told by doctors and coaches to ice an injury to help it heal. Cold therapy is not only recommended for trauma to soft tiss...

Be Sure to Drink Your Orange Juice

03 Apr 2020

Contributed by Lukas

It is a classic subject among fitness gurus; where do fruit juices fit into a healthy diet? Do they even belong at all? After all, they are high in ca...

5 Reasons To Start Your Day With Exercise

02 Apr 2020

Contributed by Lukas

In this Fitness Disrupted short, Tom gives you some of his top reasons for beginning each day with a little exercise, especially if you are struggling...

Balance Training

01 Apr 2020

Contributed by Lukas

Balance: It could be argued that it should be included as the sixth component of fitness in addition to cardiovascular endurance, muscular strength, m...

Coronavirus - With Great Challenge Comes Great Opportunity

31 Mar 2020

Contributed by Lukas

The COVID-19 pandemic has brought with it many changes to daily life. As the realities of this challenging time hit us in the face everyday, there are...

Positive Reinforcements: An Interview with Denise Austin

30 Mar 2020

Contributed by Lukas

Fresh off the publication of her magazine "Denise Austin's Fit Over 50", Tom brings the venerable fitness instructor, author and former member of The...

Why You Can't Outrun Your Fork

27 Mar 2020

Contributed by Lukas

You exercise therefore you eat whatever you want. Not so fast! In this Fitness Disrupted short, Tom gives you some numbers that will give you a cleare...

Standing Desks: Are They Worth It?

26 Mar 2020

Contributed by Lukas

In this Fitness Disrupted short, Tom gives you some practical science behind the benefits of standing up and moving around. Learn more about your ad-...

Top 12 Diet Mistakes

25 Mar 2020

Contributed by Lukas

When it comes to health, there is no greater subject littered with myths and misinformation than nutrition! There are many behaviors and beliefs circu...

Body Mass Index (BMI)

24 Mar 2020

Contributed by Lukas

In this Fitness Disrupted Short, Tom explains the Body Mass Index (BMI) indicator. He tells you how you can figure out your BMI, and that while it is ...

The Power of Self Talk

23 Mar 2020

Contributed by Lukas

An incredible connection exists between the brain and the body - Our thoughts have a profound impact on sports performance, self-confidence and much m...

Beware the Fitness Influencer

20 Mar 2020

Contributed by Lukas

In this Fitness Disrupted short, Tom hips you to something to look out for when seeking fitness advice online. In today's climate of social media infl...

Relax and Unwind with Square Breathing!

19 Mar 2020

Contributed by Lukas

In this Fitness Disrupted short, find out how one minute of square breathing can change your outlook! Tom walks you through this practical technique t...

The Great Stretching Debate

18 Mar 2020

Contributed by Lukas

To stretch or not to stretch, that is the question… You read the headlines all the time; the mixed messages about the benefits of stretching. Some ...

The Spot Reduction Myth

17 Mar 2020

Contributed by Lukas

In this Fitness Disrupted short, Tom explains that it is a waste of time to spot reduce, and advises you what to do instead. Learn more about your ad...

Exercise, Your Immune System and Coronavirus

16 Mar 2020

Contributed by Lukas

The new coronavirus (COVID-19) has turned the world upside-down, affecting all aspects of our lives including our exercise routines. Should you go t...

6 Minute Bodyweight Circuit Workout

13 Mar 2020

Contributed by Lukas

In this Fitness Disrupted short, Tom runs through an effective 6-minute workout to mix into your routine that incorporates both strength training and ...

Why Are You So Sore After Certain Workouts?

12 Mar 2020

Contributed by Lukas

In this Fitness Disrupted short, Tom explains why we get so sore after we do a new workout for the first time, or when we get back into the swing of a...

Why 10,000 Steps?

11 Mar 2020

Contributed by Lukas

You’re told you should try to walk 10,000 steps per day, but did you ever wonder where that recommendation actually came from? Is it from scientific...

What Is N.E.A.T.?

10 Mar 2020

Contributed by Lukas

You wonder how that friend of yours seems to be able to eat and drink anything they want, yet don’t pack on the pounds like others do - Do they have...

Exercise and Depression

09 Mar 2020

Contributed by Lukas

It is common knowledge that exercise has numerous benefits for the body, but what about the brain? Can exercise not only make you look good, but feel ...

What Should You Eat Before Your Workout?

06 Mar 2020

Contributed by Lukas

In this Fitness Disrupted short, Tom gives you some suggestions for some meals that will provide fuel for your workouts. Learn more about your ad-cho...

#1 Favorite Diet

05 Mar 2020

Contributed by Lukas

In this Fitness Disrupted short, listen in as Tom gives you a diet suggestion backed by science. Learn more about your ad-choices at https://www.ihea...

Breakfast: Is it Really the Most Important Meal of the Day?

04 Mar 2020

Contributed by Lukas

To eat breakfast or not to eat breakfast – That is the question. The research is conflicting on the subject, or is it? What do we mean exactly when ...

5 Minute Core Workout

03 Mar 2020

Contributed by Lukas

In this Fitness Disrupted Short, Tom gives you his 5 minute circuit 360 core workout. Learn more about your ad-choices at https://www.iheartpodcastne...

The Power of the Plank

02 Mar 2020

Contributed by Lukas

You have heard Tom talk about "The Power of the Push-Up". In the second installment of his "Power of" series, listen in as Tom breaks down the venerab...

Interview with Dr. Jennifer Stewart Ellison

26 Feb 2020

Contributed by Lukas

Two businesses, two boys and a ton of athletic accomplishments including marathons, half-Ironman triathlons and cycling races… Prepare to be inspir...

Top 9 Cardio Mistakes

24 Feb 2020

Contributed by Lukas

Cardiovascular exercise adds years to our lives, helping strengthen our most important muscle, our hearts. Unfortunately, many people make the same co...

The 5 Components of Fitness

19 Feb 2020

Contributed by Lukas

Can you name the five components of fitness? Chances are you are doing one, possibly two as part of your fitness routine. While doing one or two has h...

Staying in Shape in the Winter

17 Feb 2020

Contributed by Lukas

Sticking with a fitness plan is challenging enough when the weather is nice – add in frigid temperatures, less sunlight and shorter days; and even t...

Top 10 Strength Training Mistakes

12 Feb 2020

Contributed by Lukas

Tom calls strength training the “Fountain of Youth,” adding life to your years. No longer just for bodybuilders, strength training confers numerou...

The Truth About Walking

10 Feb 2020

Contributed by Lukas

It's the most popular form of exercise, and for good reason: it’s easy, inexpensive and one of the most natural forms of movement. That being said, ...

Listener Mailbag Vol #1

05 Feb 2020

Contributed by Lukas

You asked, and Tom answered. In this, the first episode of Listener Mailbag, Tom answers the questions posted in the comments section for the show. To...

Why the Fat-Burning Zone is BS

03 Feb 2020

Contributed by Lukas

“Fat Burn” – It’s a standard program on most pieces of cardiovascular equipment: Treadmills, ellipticals, steppers and more have had this buil...

My 4 Favorite Supplements

29 Jan 2020

Contributed by Lukas

We are constantly bombarded by advertisements for supplements making claims about fat loss, muscle building, memory improvement and more. Do they real...

Prehab VS Rehab

27 Jan 2020

Contributed by Lukas

You will either strength train because you WANT to, or because you HAVE to; but you will engage in resistance training at some point in your life. You...

The Power of the Push-Up

22 Jan 2020

Contributed by Lukas

In this episode of Fitness Disrupted, Tom breaks down the push-up: Discussing the muscles it works, why it’s so effective, mistakes people makes whe...

Fueling Your Young Athlete - Interview With Registered Dietitian Wendi Irlbeck MS, RDN:

20 Jan 2020

Contributed by Lukas

Parents invest incredible amounts of time and money in the best equipment, camps and coaches for their young athletes without paying attention to one ...

Do this Instead of That Vol. 2

15 Jan 2020

Contributed by Lukas

In Volume 1 of Do This Instead of That, Tom discussed simple yet effective swaps for your strength workouts which were aimed at both increasing your r...

Interview with Country Artist Tyler Braden

13 Jan 2020

Contributed by Lukas

Hear Tom talk with country artist Tyler Braden about how goal-setting, believing in yourself and exercise all play a role in his rising music career. ...

Stop Worrying About Second Level Stuff

08 Jan 2020

Contributed by Lukas

When it comes to diet and exercise, the advice given is often much more complicated than it needs to be. You end up focusing on the wrong things; wast...

3 Cardio Workouts to Maximize Your Time & Results

06 Jan 2020

Contributed by Lukas

It doesn't matter if you use the treadmill, elliptical or the stationary bike; if you exercise indoors, or outdoors; if you are a beginner, or advance...

How to Achieve Your Fitness Resolutions - Once and for All

01 Jan 2020

Contributed by Lukas

The statistics are grim when it comes to New Year’s Resolutions: Less than 25% of people actually stay committed to their resolutions after just 30 ...

Why the Peloton Commercial Was So Right, and the Backlash So Wrong

30 Dec 2019

Contributed by Lukas

Peloton recently ran a TV commercial for their home exercise bike that received an enormous amount of backlash on social media. The reaction was so se...

Do This Instead of That Vol. 1

25 Dec 2019

Contributed by Lukas

Gym memberships are at an all-time high, yet the vast majority of people fail to see the results they are trying to achieve from their workouts. A big...

An Interview with Former Number One Boxing Contender In the World - Michael Olajide Jr.

23 Dec 2019

Contributed by Lukas

Michael Olajide Jr. went from being one of the top boxers in the world to being blinded in one eye during a freak sparring accident that eventually le...

8 Ways to Measure Exercise Success Instead of the Scale

18 Dec 2019

Contributed by Lukas

Far too many people measure the success or failure of their exercise program solely on whether or not they lose weight. There are many positive benefi...

Are Abs Really Made in the Kitchen?

16 Dec 2019

Contributed by Lukas

You may have heard this saying before; that getting flat abdominals is more about what you eat than exercise. Is this really true? Can’t you crunch ...

Designing Your Perfect Home Gym

11 Dec 2019

Contributed by Lukas

There has never been a better time to exercise at home than right now. More equipment options. Smaller footprints. Lower prices. Incredible advances i...

Olympic Lifts, AMRAP, Box Jumps and More - with Strength & Conditioning Expert Mike Boyle

09 Dec 2019

Contributed by Lukas

These exercises and training modalities are all the rage right now, but are they right for you? If so, are you doing them correctly? Get the answers a...

How to Maximize Your Workout Enjoyment and Results with Disassociation

04 Dec 2019

Contributed by Lukas

What is one of the primary reasons people fail to exercise consistently? It’s simply not enjoyable. Listen in as Tom tells you how you can make your...

Should Kids Specialize in Sports with Mike Boyle

02 Dec 2019

Contributed by Lukas

Mike Boyle is an internationally-recognized strength and conditioning expert with over 30 years experience in the industry. He brings a depth and brea...

Eating and Moderation: Why the Research Is Wrong

27 Nov 2019

Contributed by Lukas

The vast majority of diets take a restrictive approach that work short-term, but are extremely difficult to sustain. The obvious solution, it would se...

Thanksgiving: How You Can (And Why You Should) Eat What You Want

25 Nov 2019

Contributed by Lukas

The Holiday Season: It’s the greatest time of year… to gain weight. Get ready to be inundated with articles and TV segments on how to watch what y...

Why It’s Never Too Late to Start Exercising

20 Nov 2019

Contributed by Lukas

Cardiovascular exercise adds years to your life - Strength training adds life to your years. Hear Tom discuss the latest research on how it matters no...

3 Reasons You’re Not Achieving Your Goals with former pro triathlete Troy Jacobson

18 Nov 2019

Contributed by Lukas

Troy Jacobson knows a little about goal attainment: His resume includes being a former top professional Ironman triathlete; a serial fitness entrepre...

Diet Cults - Interview with Matt Fitzgerald

13 Nov 2019

Contributed by Lukas

What’s the “best” diet? Paleo? Intermittent Fasting? Vegan? Keto? Tom talks to best-selling author, coach and nutritionist Matt Fitzgerald. They...

Interval Training with Dr. Michele Olson

11 Nov 2019

Contributed by Lukas

Interval Training: It’s one of the most efficient and effective forms of cardio, but most people aren’t doing it right, if at all. Learn the excit...

Music and Exercise

06 Nov 2019

Contributed by Lukas

Hear the latest science behind the power of music and exercise - Learn how music can not only make exercise exponentially more enjoyable, it can also ...

Top 11 Gym Pet Peeves

04 Nov 2019

Contributed by Lukas

If you spend any time in the gym there’s sure to be a handful of things that drive you completely nuts when you’re trying to get in your workout. ...

Free Weights vs. Machines?

30 Oct 2019

Contributed by Lukas

Which is better, free weights or machines? It's a commonly debated topic in strength training and the answer is.... Listen and find out! Learn more a...

Can You Be Overweight and Healthy?

28 Oct 2019

Contributed by Lukas

In this episode of Fitness Disrupted Tom tackles one of the most hotly debated hot-button topics - Can you be overweight and be still be healthy? Lea...

Staying in Shape While Traveling with country music star Chase Rice

23 Oct 2019

Contributed by Lukas

Keeping with a fitness program is hard enough under normal circumstances. Imagine staying in shape if you were constantly on the road! Sticking with a...

4 Top Muscle and Fat-Loss Myths with Dr. Brad Schoenfeld

21 Oct 2019

Contributed by Lukas

How do your genes affect obesity? Are carbohydrates really the enemy? Is exercising in the fat burning zone the secret to fat loss? What weight should...

Women and Bulk with guest WBFF Pro Linda Stephens

16 Oct 2019

Contributed by Lukas

There is a four-letter word when it comes to women and weight training – “Bulk.” It is a myth perpetuated by numerous “celebrity trainers,” ...

Exercise and Time

14 Oct 2019

Contributed by Lukas

The number one reason people give for failure to exercise is lack of time. What they’re really saying is they don’t have time to go to the gym sev...

How He Lost 160 Pounds… And Kept it Off” with guest David Garcia

09 Oct 2019

Contributed by Lukas

There are far too many articles telling you that once you are overweight, it is next to impossible to lose it and keep it off. Well, think again. In t...

The Truth About Personal Trainers

07 Oct 2019

Contributed by Lukas

Whether you are thinking of working with a personal trainer, are currently working with one, or want to make it your profession, you need to listen to...

Is Running Bad For Your Knees? with guest Dr. Daniel Lieberman from Harvard University

02 Oct 2019

Contributed by Lukas

This myth has been around forever, the belief that running is detrimental to the knee joints, and if you run frequently, you will certainly suffer the...