Get-Fit Guy
Episodes
Are Massage Guns Worth Your Time and Money?
28 Feb 2022
Contributed by Lukas
Considering purchasing a massage gun? Dr. Jonathan Su, the Get-Fit Guy, shares research on whether massage guns are effective and if they're worth you...
What Is Self-Talk? An Excerpt from Pocket Therapy
21 Feb 2022
Contributed by Lukas
This week, we're sharing an excerpt from Pocket Therapy, the new book by psychotherapist Sarah Crosby. Get Pocket Therapy: https://amzn.to/3GRidbE Sub...
How Long Does It Take to See Results from Exercise?
14 Feb 2022
Contributed by Lukas
How long will it take to see fitness progress after starting an exercise routine? Faster than you think. Dr. Jonathan Su, the Get-Fit Guy, shares rese...
The Best No-Equipment Home Workout Program
07 Feb 2022
Contributed by Lukas
Can't go to the gym right now? No problem—you've got everything you need for a great workout at home. Dr. Jonathan Su, the Get-Fit Guy, shows you ho...
How Exercise Can Boost Your Immunity
31 Jan 2022
Contributed by Lukas
Did you know that exercise can naturally boost your immunity to protect against viral infections like the flu and COVID-19? Dr. Jonathan Su, the Get-F...
Why You Should Work Your Rear Delts
24 Jan 2022
Contributed by Lukas
What are rear delts, and are they important to work out? Dr. Jonathan Su, the Get-Fit Guy, explains why giving these important shoulder muscles a litt...
How to Build the Perfect Home Gym
17 Jan 2022
Contributed by Lukas
If you love working out but find going to the gym inconvenient or unappealing, building a home gym may be the way to go. Get-Fit Guy, Dr. Jonathan Su,...
9 Tips for Proper Gym Etiquette
10 Jan 2022
Contributed by Lukas
There are a lot of unwritten rules of gym etiquette that newbies and gym rats alike may not know. This week, Dr. Jonathan Su, the Get-Fit Guy, provide...
A Beginner’s Guide to the Gym
04 Jan 2022
Contributed by Lukas
Getting in shape and losing weight are the top New Year’s resolutions, but going to the gym can be daunting. Get-Fit Guy, Dr. Jonathan Su, gives you...
How to Make Smart Fitness New Year’s Resolutions
27 Dec 2021
Contributed by Lukas
To celebrate the new year, Get-Fit Guy host Dr. Jonathan Su joins a panel of Quick and Dirty Tips experts to discuss New Year's Resolutions and how to...
How to Warm Up Before a Winter Exercise
20 Dec 2021
Contributed by Lukas
Warming up before exercise is especially important when the weather is cold. Get-Fit Guy, Dr. Jonathan Su, shows you how to prepare your body for exer...
Is Getting Fit More Important Than Losing Weight?
13 Dec 2021
Contributed by Lukas
This week, I'm sharing an episode of Nutrition Diva, another great podcast here on the Quick and Dirty Tips network. Listen to Nutrition Diva today! R...
The Right Way to Engage Your Core
06 Dec 2021
Contributed by Lukas
Did you know that having a strong core by itself is not enough? Get-Fit Guy, Dr. Jonathan Su, shows you how to engage your core so you can protect you...
9 Tips for Perfect Push-up Performance
29 Nov 2021
Contributed by Lukas
Although push-ups are familiar to many, few actually perform them in a way that maximizes strength and endurance gains while also reducing the risk of...
Rest Week: Why Taking Breaks From Exercising is Crucial
22 Nov 2021
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...
The Fastest Way to Relieve Sciatica Pain at Home
15 Nov 2021
Contributed by Lukas
Have you ever experienced pain on one side of your butt or hip that radiates down your leg? Get-Fit Guy, Dr. Jonathan Su, gives you the scoop on a com...
Smartphone Pain: How to Relieve Mobile Phone RSIs
08 Nov 2021
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 ...
7 Ways That Exercise Can Combat Depression
01 Nov 2021
Contributed by Lukas
Has the COVID-19 pandemic had an imact on your mental health? Good news—exercise has been shown to be an effective way to prevent and relieve depres...
How To Stop Locking Your Elbows and Knees During Workouts
25 Oct 2021
Contributed by Lukas
Most of us have been taught to move through a full range of motion while performing resistance exercises. However, if you take this advice literally, ...
3 Simple Ways To Relieve Post-Exercise Soreness
18 Oct 2021
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...
How to Relieve Back Pain During Pregnancy
11 Oct 2021
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...
How Stretching Can Improve Your Cardiovascular Health
04 Oct 2021
Contributed by Lukas
It’s well known that stretching can help improve flexibility and range of motion. But did you know there's a secret benefit to your heart? Dr. Jonat...
What to Eat Before, During, and After Your Workout
27 Sep 2021
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...
7 Tips for Great Form on the Assault Bike
20 Sep 2021
Contributed by Lukas
The assault bike is one of the most effective ways to develop cardiovascular endurance. Because it allows more motion of the body, there’s also more...
5 Steps to Challenge Your Fitness
13 Sep 2021
Contributed by Lukas
How can you change or improve your fitness if you don't challenge yourself beyond what's comfortable? Dr. Jonathan Su, the Get-Fit Guy, provides five ...
Supersets: The Key to Shorter and More Effective Workouts
06 Sep 2021
Contributed by Lukas
Wouldn't it be great if you could shorten your strength training routine and make it more effective at the same time? Dr. Jonathan Su, the Get-Fit Guy...
Are Sit-Ups and Crunches Bad for You?
30 Aug 2021
Contributed by Lukas
Sit-ups and crunches are popular exercises for abdominal muscles, but they're not for everyone. In today's episode, Dr. Jonathan Su discusses the pitf...
Stationary Lunges Versus Squats--Which Is Better?
23 Aug 2021
Contributed by Lukas
No matter how fit you are, if you exercise regularly, chances are that lunges and squats feature into your regular workout regimen. It turns out that ...
3 Exercises to Help With Knee Pain
16 Aug 2021
Contributed by Lukas
Whether you're just getting into exercise or you've been working on your fitness for a while, exercise-related knee pain can slow you down. This episo...
How to Train (Mentally) Like an Olympian
09 Aug 2021
Contributed by Lukas
Olympic athletes aren't just physically fit -- they also use mental fitness techniques to succeed. Learn how to adopt these techniques yourself in thi...
Meet the New Get-Fit Guy (Part 2)
27 Jul 2021
Contributed by Lukas
Last week, Brock Armstrong introduced the new host of the Get-Fit Guy podcast, Dr. Jonathan Su. In this episode, the two fitness buffs discuss optimiz...
Meet the New Get-Fit Guy (Part 1)
20 Jul 2021
Contributed by Lukas
After four fun-filled years as the Get-Fit Guy, Brock Armstrong is passing the barbel to a new fitness professional, Dr. Jonathan Su. Today, the two f...
How Intrinsic Motivation Will Get You Fit
13 Jul 2021
Contributed by Lukas
Exercising consistently is hard. The only way to succeed is if your desire to get fit is greater than your desire to stay in bed. That is where intrin...
Why We Need to Move Together Outside
06 Jul 2021
Contributed by Lukas
The "Moving Together Outside" campaign increases access to outdoor spaces to help increase physical activity in all communities, especially those most...
Should You Exercise in the Morning, Afternoon, or Evening?
29 Jun 2021
Contributed by Lukas
Exercise scientists have studied and written articles repeatedly on what time of day is the best time to work out and yet we all know people who buck ...
What Happens When You Foam Roll
22 Jun 2021
Contributed by Lukas
Did you know that you are essentially rolling out your brain when you foam roll your glutes? Get-Fit Guy interviews Michael Cummings, Director of Educ...
How to Choose a Home Workout Platform
15 Jun 2021
Contributed by Lukas
In the entire history of the fitness industry, consumers now have more choices than ever. But how to know which devices or services to spend your hard...
How to Get and Keep Strong Bones
08 Jun 2021
Contributed by Lukas
Bone health and bone density are two things that most of us don’t think about until much later in life. But bone loss can begin in late 30s and earl...
How to Do a Chest Workout Without a Bench
01 Jun 2021
Contributed by Lukas
Working out at home is a great way to stay fit, but buying items like a weight bench can be costly and cumbersome. Get-Fit Guy has 9 exercises for an ...
How to Get Your Kids Moving with Podcasts
25 May 2021
Contributed by Lukas
Is it possible for kids to learn, grow, move, and use their creativity while listening to podcasts? A new service called Pinna believes it is. Get-Fit...
How to Raise a Child Who Loves to Move
18 May 2021
Contributed by Lukas
Biomechanist Katy Bowman, a leader in the Movement movement, has written a new book to teach us the critical role of movement to the human body (it's ...
How to Get Rid of Shin Splints
11 May 2021
Contributed by Lukas
What are shin splints, what causes them, and which exercises can help get rid of them? Get-Fit Guy has the solution to your lower leg pain. Read the t...
How Long Should You Recover Between Sets?
04 May 2021
Contributed by Lukas
An important aspect of finding the elusive perfect workout is also finding the perfect recovery time between sets. But this endeavor may be more about...
Play Is the Answer for People Who Hate to Exercise
27 Apr 2021
Contributed by Lukas
Fitness Explorer Darryl Edwards has a message that might be music to your ears: It isn't natural for humans to exercise. Instead, he invites us to pla...
How to Build Balance and Strength with a BOSU
20 Apr 2021
Contributed by Lukas
It may look like half of a stability ball, but the fitness device known as a half dome or BOSU packs a whole workout punch. Here's how to use a BOSU c...
How Should Skinny People Exercise?
13 Apr 2021
Contributed by Lukas
Surprise! Skinny people can be unhappy with their bodies, too. I asked a bones-to-bulk expert to share some quick tips to help even the skinniest ecto...
Why You Shouldn't Train Like a Pro
06 Apr 2021
Contributed by Lukas
What did a recent study of a short Dutch workout called Fit20 reveal about the benefits of working out for just 20 minutes once a week? The biggest ta...
Range of Motion: Use It or Lose It
30 Mar 2021
Contributed by Lukas
Good range of motion is the key to living a mobile, active, and fit life. But range of motion can decrease after an injury or as we age. Expert Shane ...
The Best Jump Rope Workouts for Beginners and Experts
23 Mar 2021
Contributed by Lukas
Jumping rope is a great way to boost your heart rate, create some spring in your legs and of course burn some calories. It's good for the heart, it st...
Can You Get Fit in Virtual Reality?
16 Mar 2021
Contributed by Lukas
Can virtual reality games encourage fitness? Get-Fit Guy tested the new Oculus Quest 2 to learn more about VR and fitness. He had fun, but did he brea...
525 - How Micro Workouts Can Help You Be More Active
09 Mar 2021
Contributed by Lukas
Can short bursts of exercise sprinkled across your day allow you to achieve your goal of living a more active lifestyle? My guest believes they can! R...
524 - Why Crawling Is an Amazing Whole-Body Workout
02 Mar 2021
Contributed by Lukas
Crawling is a great way to maintain strength, mobility, and coordination as we age. Here are the many benefits crawling will add to your fitness routi...
523 - The Magic of Consistency with Dean Dwyer
23 Feb 2021
Contributed by Lukas
Consistency is undoubtedly the most important component in achieving and maintaining your health and fitness goals. Get-Fit Guy invited author and edu...
522 - Four Simple Criteria That Will Keep You Fit
16 Feb 2021
Contributed by Lukas
An off-the-cuff home workout circuit during a period of dismal weather led me to ponder the history of the modern gym and where movement and fitness w...
521 - Can Monitoring Your Blood Sugar Help Improve Your Workouts?
09 Feb 2021
Contributed by Lukas
The team at a Finnish company called Veri believes that we can take control of our health by harnessing the power of tracking and monitoring our blood...
520 - 5 Ways to Use a Weighted Vest
02 Feb 2021
Contributed by Lukas
Have you tried a weighted vest? If you haven't, this might the time to try adding one to your workout for an additional fitness building edge. Get-Fit...
519 - Everything You Need to Know About Exercise and Your Immune System
26 Jan 2021
Contributed by Lukas
Similar to eating a healthy diet and getting good quality sleep, exercise helps you maintain overall good health and, by extension, a healthy immune s...
518 - How to Build Your Own Virtual Workout for You and Your Friends
19 Jan 2021
Contributed by Lukas
Working out with others has proven benefits to boost your fitness, but what if you can't get together in person? Get-Fit Guy, a certified Group Fitnes...
517 - Why You Need an Exercise Ball
12 Jan 2021
Contributed by Lukas
An exercise ball can be used for more than just a funky desk chair. Find out why you should have one in your fitness life. Read the transcript. Check ...
516 - What I Learned from Walking 15,000 Steps Per Day
05 Jan 2021
Contributed by Lukas
Is there a magic number of steps to take per day to get (or stay) fit? Not really. But magical things do happen when you get more walking into your li...
427 - Why Do My Knees Creak?
29 Dec 2020
Contributed by Lukas
Many of us have joints that grind, creak, grate, pop, thump, crack, or crunch when we move through a particular range of motion. But what is that soun...
515 - Motivation Won't Get You Fit—Here's What Will
22 Dec 2020
Contributed by Lukas
Do you spend more time trying to get motivated to workout than you do actually working out? You're not alone. Supermodel, coach, and trainer Jill de J...
514 - How to Strengthen Your Lower Back
15 Dec 2020
Contributed by Lukas
Strengthening your lower back can help alleviate and prevent that dreaded lower back pain. Get-Fit Guy has a few simple exercises to get you started. ...
513 - 2020 Get-Fit Guy Holiday Gift Guide
08 Dec 2020
Contributed by Lukas
Trying to figure out what to get for the important people in your life who are on a mission to get fit? Here's a curated gift list for your fitness fr...
512 - How to Get Fit Again: A Gentle 3-Step Plan
01 Dec 2020
Contributed by Lukas
Whether you want to get back in shape or you're focused on getting in shape for the very first time, fitness begins with starting where you are and th...
511 - How to Get a Super-Defined Chest
24 Nov 2020
Contributed by Lukas
Having strong chest muscles can simply help you move through your daily life with more ease. But what if you want the chest of a Greek god or a superh...
510 - Covid Couch Potato? Here, Have a 'Movement Snack'!
17 Nov 2020
Contributed by Lukas
Our lifestyles have been getting more and more sedentary for decades but research shows that we have hit new levels since the COVID-19 pandemic hit. C...
509 - Are Outdoor Elliptical Bikes Effective?
10 Nov 2020
Contributed by Lukas
Elliptical trainers are well-known gym staples, but what if you prefer to be outdoors? Enter elliptical bikes! Once a fitness fad, these contraptions ...
508 - How to Get Fit with Kettlebells
04 Nov 2020
Contributed by Lukas
Not long ago Kettlebells were a little-known piece of gear used only by Russian musclemen. But today, kettlebell exercises provide the ultimate combin...
507 - Walking Is a Fitness Superfood—6 Steps to Better Stepping
27 Oct 2020
Contributed by Lukas
Walking is a fitness superfood! Biomechanist Katy Bowman joined me to talk about how to walk effectively and maximize the impact this simple, everyday...
506 - Why Exercise Can Cause Weight Gain
20 Oct 2020
Contributed by Lukas
Does gaining muscle make you gain weight? Is there anything to that old saying that "muscle weighs more than fat?" Here's what you need to know if you...
505 - Dance Yourself Fit—an Interview with Mike Peele
13 Oct 2020
Contributed by Lukas
Dancing is a fun and effective way to get your body moving and build fitness. Mike Peele—actor, dancer, choreographer, and fitness program creator—...
504 - Do You Have to be Insane to do Beachbody INSANITY?
06 Oct 2020
Contributed by Lukas
Beachbody's website claims that “INSANITY is the hardest workout ever put on DVD." But does that make it the best workout? Or even an effective one?...
503 - How to Get Rock Solid Stability and Why You Need It
29 Sep 2020
Contributed by Lukas
You've probably heard the term "stability" in conjunction with some of your exercise and workout programs. But what exactly is stability, why do you n...
502 - Hate Burpees? Here's How to Love Challenging Exercises
22 Sep 2020
Contributed by Lukas
Burpees are a super-effective full-body exercise. So why do we hate them so much? This three-step plan will make you love (or at least tolerate) burpe...
405 - The Benefits of Applying Mindfulness to Exercise
15 Sep 2020
Contributed by Lukas
Occasionally we all simply need to zone-out and let our bodies do what they want to do. But, if all of your workouts involve some type of distraction ...
501 - The 5 Key Exercises that will Keep You Fit
08 Sep 2020
Contributed by Lukas
Do you like your exercise time to be fun and unstructured? Here are Get-Fit Guy's five essential exercises you can do almost anywhere and at any time ...
500 - Get-Fit Guy's Top 10 Fitness Questions and Answers
01 Sep 2020
Contributed by Lukas
To celebrate the 500th Get-Fit Guy podcast episode, we looked back at my most popular topics of all time based on what you listen to and search for. R...
499 - How to Become a Strong Paddler
25 Aug 2020
Contributed by Lukas
Paddling your kayak or canoe involves working a specific set of muscles. Here's how to prep those muscles so you're ready to hit the water. Read the t...
498 - How Mindful Movement Makes Your Brain Better
18 Aug 2020
Contributed by Lukas
We avoid the most difficult parts of most challenges—the last eight percent. But adding even a little mindful movement to your day can help you defe...
497 - Strengthen Your Nerves with Deliberate Practice
11 Aug 2020
Contributed by Lukas
When you start a resistance training program, your muscles don’t change much at first but your nervous system does. A new study shows that you may n...
496 - Can Exercise Help to Prevent Vision Loss?
04 Aug 2020
Contributed by Lukas
Studies have shown that exercise can slow down and even prevent common causes of vision loss. But what type of workout is good for your eyes? Read the...
495 - Consistent Habits Are the Key to Fitness
28 Jul 2020
Contributed by Lukas
It's easy to get fired up about a challenging new fitness program. But when the enthusiasm dries up, then what? Small wins formed by consistent habits...
494 - How to Use Resistance Bands for Your Home Workout
21 Jul 2020
Contributed by Lukas
Resistance bands are compact, inexpensive, and easy to take and use anywhere. Here's how to use resistance bands to power your home fitness workout. H...
493 - Do Percussion and Vibration Massagers Really Work?
14 Jul 2020
Contributed by Lukas
Percussive and vibration massagers are the latest among a neverending parade of recovery and performance fitness trends. But do they work? Vibe with G...
492 - Do Training and Personal Protection Masks Give You a Fitness Boost?
07 Jul 2020
Contributed by Lukas
These days, most of us are wearing masks, at least in public places. But do training masks, and even our personal protection masks, have fitness benef...
491 - What Does Science Say About Mixing Alcohol and Exercise?
30 Jun 2020
Contributed by Lukas
What does drinking alcohol before, during, or after exercise do for your fitness? There's been a surprising amount of research, and the results are mi...
490 - How to Get Huge Quads at Home
23 Jun 2020
Contributed by Lukas
"Getting huge" isn't required to get fit, but it's fun! And even if you don't want huge quads, there are many reasons to make them stronger. Read the ...
489 - Is BODYCOMBAT a Good Virtual Workout?
16 Jun 2020
Contributed by Lukas
BODYCOMBAT is a boxing and martial arts based workout that you can do in your own living room. Is it worth your time and energy? Read the transcript. ...
362 - How to Build Strong and Defined Calf Muscles
09 Jun 2020
Contributed by Lukas
Small calves can lead to slower sprints times, less stability on the court, lower jumps at the hoop, and a higher risk of injuries. Let's look at some...
488 - How to Increase Your Muscle Definition
02 Jun 2020
Contributed by Lukas
You work hard to stay fit, and you'd like increased muscle definition to show for it. This strategy prioritizes fat loss and muscle gain to get result...
487 - Should You Calculate Your Muscle Mass?
26 May 2020
Contributed by Lukas
You probably know about how much you weigh. You may even know your approximate body fat percentage. But do you know what your muscle mass is? Here's h...
486 - How to Turn Failure into Success With a Training Log
19 May 2020
Contributed by Lukas
Failure isn't a weakness; it's an opportunity. A training log can help you track your failures and learn from them to become a better athlete. Here's ...
485 - Functional Movement Screening Can Turn Your Weaknesses into Strengths
12 May 2020
Contributed by Lukas
Is your movement balanced and stable, or do you move in a way that could lead to fitness injuries? A functional movement screen (FMS) will help you pi...
484 - Do You Have to Lift To Failure for the Best Muscle Gains?
05 May 2020
Contributed by Lukas
A recent study challenged the commonly held belief that you have to lift to failure to gain muscle size and strength. Should you heed it? Read the tra...
483 - Can You Tighten Loose Skin After Weight Loss?
28 Apr 2020
Contributed by Lukas
If you have loose skin after weight loss, first celebrate your weight loss victory! Then, learn more about the factors that affect skin elasticity and...
482 - Is Excessive Moderation the Key to Fitness?
21 Apr 2020
Contributed by Lukas
Get-Fit-Guy's guest, Tom Holland, embraces the philosophy of “excessive moderation.” Could it be the key to undoing the damage of our overly seden...
392 - The Future of Fitness: Massively Multiplayer Online Training
14 Apr 2020
Contributed by Lukas
Like online gaming, the idea of working with (or against) other people around the world, from the safety of your own home, has spread to fitness and e...
481 - Does #Fitspiration Help You or Hurt You?
07 Apr 2020
Contributed by Lukas
Despite the good intentions and popularity of social media images depicting fit folks posing with motivational messages, Get-Fit Guy has to ask—are ...
480 - How Exercise Can Prevent Depression
31 Mar 2020
Contributed by Lukas
Science and anecdotal evidence both agree that engaging in just a few minutes of exercise per day can boost your current mood and protect against futu...