Get-Fit Guy

Contentious sports: What is or is not considered "Sport"

30 Jan 2024

Contributed by Lukas

Breaking down what is or is not considered a Sport in the modern definition.Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecas...

Exercise and Inflammation, plus the basics of training with a coach

23 Jan 2024

Contributed by Lukas

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitness question? Email Kevin at [email protected] or...

The potential benefits of hot tubs and saunas

16 Jan 2024

Contributed by Lukas

After some recent listener email submissions on each, I outline the potential benefits of using hot tubs and saunas for recovery.Get-Fit Guy is hosted...

Fitness fads and why to avoid them

09 Jan 2024

Contributed by Lukas

Fitness trends come and go… here’s how to avoid them.Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitness qu...

Happy New Year!

02 Jan 2024

Contributed by Lukas

At the start of the New Year, I share some strategies for success this first week of January and beyond. Plus listener emails!Get-Fit Guy is hosted by...

Healing with sound

26 Dec 2023

Contributed by Lukas

Sound bathing is becoming more mainstream, but what is it and does it work?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast...

Listener emails: Indoor bike workouts and rest while lifting

19 Dec 2023

Contributed by Lukas

Kevin answers the latest round of listener e-mail.Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitness question?...

What Role do Muscles Play in Improving Circulation?

12 Dec 2023

Contributed by Lukas

Can increased muscle mass improve circulation of blood lymph?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitnes...

CBD Oil: Does it actually work?

05 Dec 2023

Contributed by Lukas

Does CBD oil aid athletic recovery and pain management?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitness ques...

Training apparel Do's and Don'ts

28 Nov 2023

Contributed by Lukas

What’s in my training bag and why?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitness question? Email Kevin a...

Sources of Fitness Information

21 Nov 2023

Contributed by Lukas

Apart from GFG, where should I be looking for fitness information?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a f...

How Can I Stay Motivated To Reach My Training Goals?

14 Nov 2023

Contributed by Lukas

In this Get Fit Guy episode, host Kevin Don debunks the idea that accountability is the key to fitness. He explores the essence of motivation, offerin...

Training shoes

07 Nov 2023

Contributed by Lukas

Coach Kevin runs through the different types of shoes for your training needs.Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplec...

Training in colder weather

31 Oct 2023

Contributed by Lukas

Strategies for Warming Ups and Strength Training in Colder Weather.Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a ...

Training and Menopause

24 Oct 2023

Contributed by Lukas

Coach Kevin Don goes over the do’s and don'ts of training after menopause. Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplec...

Is There Such Thing as a 'Hard Gainer'?

17 Oct 2023

Contributed by Lukas

Is there really such a thing as a ‘hard gainer’ or do we all have muscle building potential?Get-Fit Guy is hosted by Kevin Don. A transcript is av...

The novice training effect

10 Oct 2023

Contributed by Lukas

Coach Kevin answers two listener emails.Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitness question? Email Kev...

Six weeks to a whole new you!

03 Oct 2023

Contributed by Lukas

Coach Kevin takes a look at if you really can become a completely new person.Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simpleca...

Can electricity tone your muscles?

26 Sep 2023

Contributed by Lukas

Coach Kevin takes an objective look at electro-muscular stimulation for fitness outcomes.Get-Fit Guy is hosted by Kevin Don. A transcript is available...

How to lose muscle (on purpose)

19 Sep 2023

Contributed by Lukas

Coach Kevin responds to this week’s emails from listeners, including a question Kevin has never heard before: “How do I lose muscle bulk on purpos...

The shape of water

12 Sep 2023

Contributed by Lukas

Will structured, hexagonal water help me live longer and look younger?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have...

The first principle of strength training

05 Sep 2023

Contributed by Lukas

What are the underpinning truths about strength training?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitness qu...

Should you take breaks from exercise?

29 Aug 2023

Contributed by Lukas

Do we really need exercise breaks and deload weeks?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitness question...

Stop those cramps!

22 Aug 2023

Contributed by Lukas

Muscle cramps can stop a training session or other physical activity dead in its tracks–but what causes them and how can we stop them?Get-Fit Guy is...

Another definition of fitness

15 Aug 2023

Contributed by Lukas

We all want to be ‘fitter’, but what does that really mean?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a fitn...

Is 5G bad for our health?

08 Aug 2023

Contributed by Lukas

Are cellphone towers slowly cooking our DNA? Or is this just more fearmongering?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simpl...

Working in versus working out

01 Aug 2023

Contributed by Lukas

Is inner work as important as outer work when it comes to fitness?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a f...

Five secrets to resisting aging

25 Jul 2023

Contributed by Lukas

We all know that growing old is inevitable, but what are the top 5 most effective ways to slow the encroachment of time?Get-Fit Guy is hosted by Kevin...

Is your pain real?

18 Jul 2023

Contributed by Lukas

As we age, it's more common to have aches and pains. But is your pain real or is your brain playing a trick on you?Get-Fit Guy is hosted by Kevin Don....

Does testosterone replacement actually work to stop men aging?

11 Jul 2023

Contributed by Lukas

Do men require testosterone therapy as they age? What are the benefits and drawbacks of exogenous testosterone?Get-Fit Guy is hosted by Kevin Don. A t...

Fight back against sick aging

04 Jul 2023

Contributed by Lukas

Coach Kevin Don explains the best thing we can do to maintain our physical capacity as we get older. Plus: a question from a listener on bone mineral ...

Why fear can be more toxic than pesticides

27 Jun 2023

Contributed by Lukas

Fearmongering is everywhere, especially from health and food influencers. Here’s why the “nocebo” effect can be worse than the thing you’re tr...

What’s the deal with urine therapy?

20 Jun 2023

Contributed by Lukas

Coach Kevin Don looks into a new “holistic” trend–urine therapy. Plus, a question from a listener about proper form for a bench press.Get-Fit Gu...

The centenarian decathlon

13 Jun 2023

Contributed by Lukas

What ten "events" would you like to be able to complete as you age?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.Have a ...

Do we really need 8 hours of sleep?

06 Jun 2023

Contributed by Lukas

A lot of people find it difficult to get a full night’s rest. But is getting 8 hours of sleep really necessary to be fit, or is it healthy to operat...

An effective way to spot reduce fat

30 May 2023

Contributed by Lukas

New evidence shows that you can indeed spot reduce fat—but only if you follow these critical steps.Get-Fit Guy is hosted by Kevin Don. A transcript ...

Why complexity doesn’t make for better fitness training

23 May 2023

Contributed by Lukas

Complexity bias tricks us into thinking that complex training routines must be better. But embracing simplicity in your fitness routine may lead to mu...

Exercise snacks

16 May 2023

Contributed by Lukas

Do you really need to spend hours in the gym or is an exercise "snack" enough?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplec...

How to fix low back pain when lifting (Re-issue)

09 May 2023

Contributed by Lukas

Is your back the cause of your back pain, or does it have more to do with your lifting form?Get-Fit Guy is hosted by Kevin Don. A transcript is availa...

The best way to build muscle as an older trainee

02 May 2023

Contributed by Lukas

While we naturally lose muscle mass as get older, it’s absolutely possible for older trainees to build muscle through training. But what’s better–...

Can being barefoot improve your health?

25 Apr 2023

Contributed by Lukas

A lot of social media influencers will try to sell you holistic cures for everything from depression to insomnia. But do any of these practices have a...

How to get rid of “man boobs”

18 Apr 2023

Contributed by Lukas

With the evenings getting brighter and leaves populating trees, we know summer is on the way. Is there a way for us to banish our “man boobs” in t...

Will AI make coaches like me obsolete?

11 Apr 2023

Contributed by Lukas

With all the buzz around AI like Chat GPT, are we really heading to an age where fitness coaches like me will be replaced by AI?Get-Fit Guy is hosted ...

Confirmation bias and 5 other logical fallacies that affect our training

04 Apr 2023

Contributed by Lukas

It can be really easy to seek out information that confirms our own biases, but why is this and what does it mean for our fitness?Get-Fit Guy is hoste...

Do our bodies stop working when we turn 50?

28 Mar 2023

Contributed by Lukas

Once we hit a certain age, do the wheels suddenly fall off, or are there other factors causing our aches and pains?Get-Fit Guy is hosted by Kevin Don....

No pain, no gain?

21 Mar 2023

Contributed by Lukas

Is it really the case that post-training soreness means we are getting stronger?Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simpl...

Which squat variant is best?

14 Mar 2023

Contributed by Lukas

There is a myriad of squat variations, but which one is best for you and building strength?Get-Fit Guy is hosted by Kevin Don. A transcript is availab...

The biggest fitness mistake we need to avoid? Fear

07 Mar 2023

Contributed by Lukas

Instagram fitness influencers would have us avoid everything that is absolutely “wrong,” in their view. But could adding things actually be a bett...

9 lessons from the greatest samurai

28 Feb 2023

Contributed by Lukas

Good advice is timeless and transcends cultural boundaries. What can we learn from the great samurai, Musashi Miyamoto?Get-Fit Guy is hosted by Kevin ...

What to do when you’re lacking motivation

21 Feb 2023

Contributed by Lukas

Sometimes going to the gym can feel like a real grind. What can we do to keep motivation high? Coach Kevin Don takes a look.Get-Fit Guy is hosted by K...

Does foam rolling REALLY help with muscle knots and pain?

14 Feb 2023

Contributed by Lukas

If you have been to see a physical therapist in the last decade, chances are that you have been told to foam roll. So what’s the deal? Coach Kevin D...

Should you consume caffeine before a workout?

07 Feb 2023

Contributed by Lukas

Does the conventional deadlift have any benefits over the trap/hex bar? Do you really need that caffeine jolt before hitting the gym to crush your ses...

Can you trust your feelings about your training?

31 Jan 2023

Contributed by Lukas

Do you really know what works for your own body, or is objectivity the name of the game?Get-Fit Guy is hosted by Kevin Don. A transcript is available ...

Are bicep curls the best exercise for bigger arms?

24 Jan 2023

Contributed by Lukas

Planning on a gun show this summer? Coach Kevin Don explains the best way to train your arms.Get-Fit Guy is hosted by Kevin Don. A transcript is avail...

5 basic lifestyle guidelines for reducing stress

17 Jan 2023

Contributed by Lukas

Finding recovery hard? Not making progress in the gym? Could it be your lifestyle and not your training?Get-Fit Guy is hosted by Kevin Don. A transcri...

Why heat and hot water may be better than cold

10 Jan 2023

Contributed by Lukas

Feeling like plunging yourself into a freezing lake or having a cold shower because it's all over the ‘gram? Coach Kevin Don breaks down why hot wat...

Do I need a deload week?

03 Jan 2023

Contributed by Lukas

Coach Kevin Don breaks down deloading and why you may not need a break in training.Get-Fit Guy is hosted by Kevin Don. A transcript is available at Si...

Do women have different training needs?

27 Dec 2022

Contributed by Lukas

Coach Kevin Don breaks down the principles of training for women, and how anatomical differences should play into your training plan.Get-Fit Guy is ho...

Listener emails: Peloton, martial arts, and setting goals

20 Dec 2022

Contributed by Lukas

This week Coach Kevin Don answers YOUR questions about everything from the best martial arts for kids to how to increase your effort with Peloton stre...

So, you want to train like a caveman

13 Dec 2022

Contributed by Lukas

Sick and tired of modern living? Decided to return to your caveman roots? Coach Kevin Don breaks down primal training and if it’s just another fad.G...

Do I need a coach?

06 Dec 2022

Contributed by Lukas

What's better, classes or one-on-one coaching?  Coach Kevin Don explains the difference between these scenarios to find out what's best for your trai...

How to assess and fix common squat errors

29 Nov 2022

Contributed by Lukas

Everyone should be performing squats, but how do we know if they are being performed correctly? And if they're not, how do we address that?Get-Fit Guy...

So, you want stronger legs…

22 Nov 2022

Contributed by Lukas

Whether you want to be able to have more sure footing on uneven terrain, play games with your children or grandchildren, hit the golf course with your...

Is all exercise good for my mental health?

15 Nov 2022

Contributed by Lukas

Been told that exercise is good for anxiety and depression? It is, but you might want to stay away from one type of exercise...Get-Fit Guy is hosted b...

How to spot reduce fat

08 Nov 2022

Contributed by Lukas

Looking to shift fat from stubborn areas? Coach Kevin Don breaks down how to best go about it.Get-Fit Guy is hosted by Kevin Don. A transcript is avai...

The real problem with CrossFit

01 Nov 2022

Contributed by Lukas

Coach Kevin Don breaks down the REAL issue with CrossFit,  one of the most well-known, well-used, and well-critiqued workout methods.Get-Fit Guy is h...

How to assess health and fitness advice with higher-order thinking

25 Oct 2022

Contributed by Lukas

Not sure which training methodologies to follow? Coach Kevin Don breaks down lower and higher-order thinking to allow you to make the best decisions.G...

How to develop physical skills

18 Oct 2022

Contributed by Lukas

You have a goal to perform a complex physical skill or demanding physical task. How do you get from here to there?Get-Fit Guy is hosted by Kevin Don. ...

I've stopped making gains. Now what?

11 Oct 2022

Contributed by Lukas

Novice gains stopped? Coach Kevin Don breaks down some ideas to implement when the dreaded plateau occurs.Get-Fit Guy is hosted by Kevin Don. A transc...

Strength Training 101

04 Oct 2022

Contributed by Lukas

New to strength training? Coach Kevin Don breaks down the principles of fitness training design for folks who are looking to improve their basic movem...

What’s the difference between exercising and training?

27 Sep 2022

Contributed by Lukas

Some people think the distinction is pure semantics, but Coach Kevin Don sees a big difference between “exercising” and “training.”Get-Fit Guy...

How do I know which fitness training plan is best?

20 Sep 2022

Contributed by Lukas

In order to get fitter, stronger, faster, or more healthy, we all need to follow a training plan. But which plan is best?Get-Fit Guy is hosted by Kevi...

How much protein do you need to build muscle?

13 Sep 2022

Contributed by Lukas

We naturally lose muscle loss as we age, but with resistance training and increasing our protein intake, we can reverse the process.Get-Fit Guy is hos...

How to combat aging through fitness

06 Sep 2022

Contributed by Lukas

Everyone ages, and with age comes a natural decline of physical abilities. But fitness interventions can help combat the effects of aging—as long as...

Introducing Kevin Don, your new Get-Fit Guy

30 Aug 2022

Contributed by Lukas

This week, we’re introducing Kevin Don, the new Get-Fit Guy, and answering an all-important question: what exactly is fitness, anyway?Get-Fit Guy i...

3 simple ways to relieve post-exercise soreness (Reissue)

23 Aug 2022

Contributed by Lukas

Have you ever felt stiff and sore after exercising, even days after the fact? Dr. Jonathan Su, the Get-Fit Guy, goes over techniques to prevent and re...

Rest Week: why taking breaks from exercise is crucial (Reissue)

16 Aug 2022

Contributed by Lukas

Does the thought of skipping out on regularly scheduled workouts bring on a sense of guilt? Get-Fit Guy, Dr. Jonathan Su, explains why regular week-lo...

7 ways that exercise can combat depression (Reissue)

09 Aug 2022

Contributed by Lukas

Has the COVID-19 pandemic had an impact on your mental health? Good news—exercise has been shown to be an effective way to prevent and relieve depre...

How to relieve back pain during pregnancy (Reissue)

02 Aug 2022

Contributed by Lukas

Lower back pain during pregnancy is very common. The good news is that there are things you can do to prevent or relieve pregnancy-related low back pa...

What to eat before, during, and after your workout (Reissue)

26 Jul 2022

Contributed by Lukas

Food is the fuel that allows you to perform during workouts and recover from them afterward. Get-Fit Guy, Dr. Jonathan Su, provides simple and straigh...

Walking for exercise: pick up the pace! (Reissue)

19 Jul 2022

Contributed by Lukas

Walking is the most popular form of exercise among Americans. But to get the full benefits of your daily stroll, you have to pick up the pace. Get-Fit...

4 ways to get the most out of your workout

12 Jul 2022

Contributed by Lukas

Dr. Jonathan Su says goodbye to Get-Fit Guy with 4 ways for getting the most out of your workout.Get-Fit Guy is hosted by Dr. Jonathan Su. A transcrip...

Smartphone pain: how to relieve mobile phone RSIs

05 Jul 2022

Contributed by Lukas

Are you experiencing pain or discomfort in your neck, upper back, or shoulder from using your smartphone? Dr. Jonathan Su, the Get-Fit Guy, shows you ...

Why your body needs preventative maintenance

28 Jun 2022

Contributed by Lukas

Preventative maintenance is one of the most important yet one of the most overlooked components of any fitness routine. Luckily, the concept is simple...

Should you exercise with a rowing machine?

21 Jun 2022

Contributed by Lukas

Exercising with a rowing machine can be a great way to improve aerobic endurance and burn calories. But it might not be the best exercise machine for ...

Which body type are you, and how does it change your fitness?

14 Jun 2022

Contributed by Lukas

Do you know what your genetically-determined body type is, and how it might affect your fitness journey?Get-Fit Guy is hosted by Dr. Jonathan Su. A tr...

Summer fitness safety tips

07 Jun 2022

Contributed by Lukas

Summer is just around the corner. For many of us, that means higher temperatures and potentially dangerous conditions for outdoor activities like exer...

The 4 components of body image

31 May 2022

Contributed by Lukas

This week, we're sharing an episode of the Savvy Psychologist podcast, another show here on Quick and Dirty Tips. Are you looking in the mirror and ju...

What to do if you're not seeing progress with exercise

24 May 2022

Contributed by Lukas

What can you do if you’re just not seeing progress with your exercise routine? The principle of overload can help explain why you’ve plateaued.Get...

2 Mental Tricks to Stay Motivated and Consistent with Exercise

17 May 2022

Contributed by Lukas

Staying motivated and consistent with exercise is one of the biggest obstacles people face on their fitness journey. But with these 2 mental tricks, y...

4 Things You Can Do to Be Active without Exercising

10 May 2022

Contributed by Lukas

You don’t have to exercise to stay physically active. Whether you dislike exercising or you just need a break, here are 4 things you can do to stay ...

Why You Need to Build a Strong Upper Back

02 May 2022

Contributed by Lukas

The upper back is a key muscle group that deserves your attention. Dr. Jonathan Su, the Get-Fit Guy, explains why it's important and shares 3 tips tha...

3 Pre-Run Exercises to Prevent Injuries and Boost Performance

25 Apr 2022

Contributed by Lukas

Spending more time oudoors running, walking, or hiking this spring? Dr. Jonathan Su, the Get-Fit Guy, shows you 3 simple warm-up exercises to prevent ...

What's the point of regret?

18 Apr 2022

Contributed by Lukas

This week, we're sharing an episode from Curious State, a brand new podcast from Quick and Dirty Tips. It's all about discovering the unexpected gems ...

How to Properly Stretch Tight Calf Muscles

11 Apr 2022

Contributed by Lukas

Even though performing the calf stretch seems simple, proper execution is often elusive. Dr. Jonathan Su, the Get-Fit Guy, shares seven things to look...

How HIIT Can Improve Your Run Time

05 Apr 2022

Contributed by Lukas

Want to know the quickest way to improve your running performance? Dr. Jonathan Su, the Get-Fit Guy, explains why HIIT training is so effective and th...

Is It Better to Run Outside or on a Treadmill?

28 Mar 2022

Contributed by Lukas

What's the difference between walking or running overground versus on a treadmill? Dr. Jonathan Su, the Get-Fit Guy, gives you the lowdown on how trea...

What’s the Best Equipment to Use for Strength Training?

21 Mar 2022

Contributed by Lukas

With so many different types of strength training equipment available at the gym, in retail stores, and online, it’s easy to get confused and overwh...

4 Solutions for Post-Workout Back Pain

14 Mar 2022

Contributed by Lukas

Do you feel pain in your lower back after a workout? Are you blaming it on age? Dr. Jonathan Su, the Get-Fit Guy, shares the real reasons your back mi...

Are Peloton Bikes Worth the Hype?

08 Mar 2022

Contributed by Lukas

It’s been a rough ride for the exercise equipment company Peloton. The media may have a real impact in shaping opinions about a product or service. ...