The Good Fit Podcast

How did Lift Club round 1 go?Resistance training vs impact work for bone densityBench pressing and feet on or off the bench & why?Study I mention this week:The LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial, Watson et al (2017)

It's Lift Club final week. We also look at the evidence surrounding the following common beliefs & myths on social media - and why the following statements are much more nuanced or incorrect:*The statement that "women aren't small men"*"Moderate intensity cardio raises you cortisol and therefore should be avoided"*"Women should train according to their cycle"*"We should eat protein within 45 mins of training"Send your questions to me on Instagram @mariettasandi_fitnessResearch links:Daily energy expenditure through the human life course - Pontzer et al, 2021Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training - Colenso-Semple et al., 2023The effect of protein timing on muscle strength and hypertrophy: a meta-analysis - Schoenfeld et al, 2013

Creatine, Walking Pads, Training fasted, Intermittent Fasting, Lifting "Heavy" and Cortisol!

To track or not track macros, the guy who ate the same for 90 days, when things go wrong focusing on calories, maximum weight the body can handle, in my 30s and putting on weight as I get older, vibration plates, workouts to tone up´Fibre benefits study (source: EIQ nutrition)Carbohydrate quality and human health: a series of systematic reviews and meta-analyses

Your questions for Lift Club Week 3 and via Instagram - Glucose spikes - is it ok to eat fruit in the morning?Hydrogen water - legit or scam?Training fasted - or not?When to increase weights?Should I keep training 3 x a week & what about cardio?Can we train when muscles are sore?I do yoga, 11k steps daily & exercise with light hand weights - is that enough?Are home workouts effective?Studies and guidelines mentioned:No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative ReviewACSM Updated Resistance Training Updated 2026 Guidelines

A mini pod with Renee Kufner Heal of Cotton & Honey Yoga today - how great it is to set big scary goals, be that pull-ups or handstands, and make a plan to work towards them.The health benefits of yoga especially around stress reduction and how this can be a great compliment for strength work.Find Renee at:https://www.instagram.com/cottonandhoney_yoga/

Question from week 2 of Lift Club!Will strength training help me lose belly fat? Can I do the same workouts again? How should I shorten a workout if I don't have time?Do we need to stretch after workouts?Satiating snacksHow to calculate what I'm eating - eating at home vs eating outManaging eating out Should I do in-person PT or online coaching?

Question from Lift Club R1! Lot of nutrition & fat loss qs.Body recomp, how to measure protein & fibre, urge surfing, metabolism over 40, sweet teeth, home body weight scales, working out at home, performance goals & pull up goal learningsUrge Surfing ACT audio: https://psychwire.com/free-resources/audio/resource-133t0gg/urge-surfing-exercise

Todays episode is answer your questions I got at the Newish event a couple weeks ago.Does exercising twice a week count?What's the deal with protein powder?´Does metabolism go downhill after 40?What about fasting?Can we exercise thru DOMS?Do resistance bands count as resistance training?Studies I mentioned in answer to the twice a week question:1. Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose–response meta-analysis of large prospective studies 2. Device-­ measured vigorous intermittent lifestyle physical activity (VILPA) and major adverse cardiovascular events: evidence of sex differences3. Strength training intervention for hybrid workers: a randomised pilot feasibility trial

Something different today! A speedy chat with someone I train with - Julia Shteynberg. We often get into chats about the crossovers in supporting people with their finance and fitness goals.Creating and sharing/voicing your big goals, consistency in the face of uncertainty about the timeline for when you will achieve what you want to, and the importance of keeping track of your progress and seeing how far you've come!

The difference between fat loss and weight loss - why our weight fluctuates - and why using the scales to measure progress can trip us up. Today I talk about the scales as one data point if our goal is losing fat and toning up, and also how to use other methods to measure progress.I don't want to use the scales to measure progress , what can I do?´Total Daily Energy Expenditure - What might surprise you about the value of walking Kannelakis et al study (2013) about weight increase during periods

In today's episode we look at two methods to simplify the process of fat loss / weight management: Volume eating and 3 MOR (meals on rotation). Designed to make sure the focus is on eating nourishishing, satiating foods and not miserable dieting. Listen in for a quick overview and my thought on this approach,

3 changes I would make for long (and short) term health benefits if I wanted the most bang for my buck!This is part of the talk I gave for the New(ish) is Madrid group run by Aida Ramos on 15th Jan. Aidas newsletter is here The meta analyses on the number of steps we need for health is hereThe study on the strength gains that were made, by strength training, for as little as 15 minutes, 3 times a week is hereFind more over at: https://www.instagram.com/mariettasandi_fitness/

Walking has so many amazing health benefits which are often massively underestimated Read more here:⁠Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels⁠The origin of 10k steps & how many steps we need to doNHS - Walking for health

Protein, Fibre and Fruit and Veg are all essential parts of a healthy, well fuelled diet - whether we have a weight loss goal or want to eat well. Here are the links to the studies and sources I mentioned that give guidance on how much of these things we needProtein:Meta analyses from Morton et al. (2017) and Tagawa et all (2022), conclude the amount should be between 1.5-2.2g per kg of lean bodyweight. The lower end of this around 1.6g/kg would be a suitable amount for most peopleFibre:The recommended amount is 30g per day for adultsNHS info on fibre - how much we need and how to get moreFruit & Veg:5 Fruit and veg a day are the common guidelines we often hear.Meta-analyses show 5 a day for reducing mortality risk, and chronic diseases such as cardiovascular disease and cancers. Source: Fruit and vegetable intake and risk of cv disease, total cancer and all cause mortalityThere is research to show that 5 portions of fruit & veg are recommended for disease prevention and around 7 are recommended for getting the micronutrients we need (e.g. folate, vitamin a, c and d, potassium, magnesium..)Source: Fruit and vegetable intakes meeting the dietary reference intakes of Japanese adults.

What are the specific benefits of lifting weights and strength training and why you should get resistance training! A micro episode for you in under 10 mins

Want to get started in the gym but feeling gymtimidated?In today's podcast, a few tips that may help you conquer your fear and the weights section!

Coming back to exercise & training after keyhole surgery

A quick intro to me & starting out as a personal trainer! For more, find me over @mariettasandi_fitness on Instagram.