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Strength Changes Everything

Strength Changes Everything

De: The Exercise Coach
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The Exercise Coach presents: The Strength Changes Everything Podcast. Learn from Exercise Coach Co-Founder Brian Cygan, Franchisee Amy Hudson, and Dr. James Fisher, Chief Science Officer of The Exercise Coach about how to enjoy a strong, healthy lifestyle. The Exercise Coach’s unique two 20-minute workouts a week is how thousands across the United States get and stay in great shape. This podcast gives you the facts, from the experts, in easy-to-understand lessons so you can take control of your life.Copyright ExerciseCoach.com Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • Struggling to Stay Consistent? 5 Tips to Build Your Motivation for Exercise

    Struggling to Stay Consistent? 5 Tips to Build Your Motivation for Exercise
    Oct 14 2025
    Why do some people stay consistent with their health and fitness habits while others fall off after a few weeks? In this episode, Amy Hudson and Dr. James Fisher share five tips to help you stay consistent with your workout routine. Learn the benefits of scheduling your workouts, why setting challenges makes goals easier to achieve, and how the right social support can fuel long-term consistency. Tune in to discover simple, practical strategies that keep you on track even when motivation runs dry. Amy starts by revealing the real reason most people struggle with motivation. She explains that most fail because they don’t have a system to lean on when they don’t feel like doing anything. Once you build a solid structure, you don’t have to keep negotiating with yourself every day, you just show up and do it.Tip #1: Schedule it. Your workout should be on your calendar. The moment you block off time, you instantly raise the odds of following through.Amy explains the power of scheduling. When you train at the same time, on the same day, week after week, you don’t have to think about it anymore. You’ve taken away the decision fatigue, and all that’s left is repetition — and repetition is what builds results.Even when you don’t feel like it, Amy says following through matters most. That single act of showing up when you’d rather skip tells your brain, “I keep my word.” And once you see yourself as someone who follows through, your confidence grows, and so does your consistency. Tip #2: Create a challenge. Goals are good, but challenges are better because they’re specific and measurable. Whether it’s 30 days without junk food or 40 straight workouts, a challenge forces you to track your wins, and those little wins pile up into lasting change.Dr. Fisher explains why goals without action fall flat. Writing down “lose 10 pounds” feels nice, but it doesn’t move the needle on its own. It’s the daily steps you take toward that goal that create momentum.According to Amy, when you see progress in black and white — whether it’s workouts logged, weight lifted, or meals recorded — it lights a fire to keep going. The act of tracking doesn’t just measure growth, it actually fuels it.Dr. Fisher highlights how habits become automatic over time. In the beginning, discipline feels heavy, but the longer you practice good routines, the lighter they get. Amy shares the benefits of structured challenges. She talks about Exercise Coach’s 30-day metabolic comeback challenge, built on whole foods and consistent workouts. That combination of simplicity and accountability gives people results they can see and feel quickly.Dr. Fisher highlights the accountability that comes with working with a personal trainer. When someone is tracking your progress and guiding your choices, excuses lose their power. Tip #3: Gather friends. Pursuing health doesn’t have to be a lonely road. The more you include friends or family in the process, the more motivated and committed you’ll both become.Amy explains why family habits matter. When you shift things like sleep, nutrition, or daily activity as a household, you build a culture of wellness instead of trying to go it alone. Amy shares how social support saved her progress. She recalls doing a 30-day challenge with her husband and admits she probably would’ve quit without him. Having even one supportive partner can make the difference between stopping and succeeding.Learn the importance of boundaries. Not everyone in your life will cheer on your healthy habits, and some will even try to pull you back. Protect your progress by drawing a line and surrounding yourself with people who genuinely want to see you win.Amy explains why a coach can be the difference-maker. Having a personal trainer by your side means you’re never facing the journey alone. A coach isn’t just there for accountability, they bring encouragement, structure, and belief when you need it most. Tip #4: Listen to a podcast. Feeding your mind is just as important as training your body. The more you hear about health and strength, the more you begin to see yourself as the kind of person who lives that lifestyle.How to stack habits for maximum momentum. Listen to a podcast while walking, cycling, or lifting, and suddenly you’re training your body and your mindset at the same time. That layering effect makes progress faster and more fun. Tip #5: Write down a positive message. Surrounding yourself with affirmations or quotes isn’t just feel-good fluff — it rewires your focus. When positivity is visible in your environment, it becomes easier to keep your mindset sharp.Amy explains how to fight your brain’s negativity bias. By default, our minds scan for danger and problems. Writing down uplifting reminders trains your brain to see possibilities instead of pitfalls.Dr. Fisher shares one of his favorite quotes: “Anticipation is worse than participation.” Most of the time, the...
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    31 m
  • Strength Training and Myokines: Unlocking Exercise as Medicine

    Strength Training and Myokines: Unlocking Exercise as Medicine
    Oct 7 2025

    Think strength training is just about building muscle? Think again. Your workouts activate myokines that positively influence nearly every organ in your body.

    In this episode, Amy Hudson and Dr. James Fisher break down the world of myokines--the powerful messengers released during exercise that can fight disease, sharpen your brain, and even slow aging. Expect to learn how strength training floods your body with health-boosting signals, why myokines are called “magic,” and ways strength protects both your lifespan and healthspan.

    Tune in to discover why muscle is the most underrated organ in your body—and how to tap into its hidden power.

    • Dr. Fisher starts by describing why we need to think of muscle differently: It’s not just tissue that moves your body, it’s a chemical messenger system that sends positive signals all over the body.
    • Amy and Dr. Fisher cover why exercise is medicine. Each contraction releases myokines that calm inflammation, boost immunity, and even protect against cancer and neurological decline.
    • For decades, scientists knew muscles released “something,” but the name myokines wasn’t coined until 2003. Now we know muscles are the largest endocrine organ in our bodies.
    • Dr. Fisher explains the endocrine connection: Your muscles talk to organs the way your thyroid or pancreas does, constantly sending and receiving instructions.
    • According to Amy, you don’t need six months of training before myokines start working. Just one resistance session floods your body with signals that improve energy, mood, and metabolism.
    • How to fight belly fat naturally. According to Dr. Fisher, a myokine called interleukin-15 literally shrinks fat cells, making them store less. At the same time, it activates immune cells that protect you against tumors and infections.
    • Amy compares myokines to magic. Science shows that training creates chemical changes that feel almost supernatural. The “magic” is your body healing itself from the inside out.
    • Learn how exercise boosts your brain: Myokines like BDNF (Brain-Derived Neurotrophic Factor) act like fertilizer for your brain cells. They help you think sharper, learn faster, and protect against cognitive decline.
    • Dr. Fisher explains why muscle growth isn’t accidental. There’s a molecule called myostatin that tries to limit your muscle growth. Resistance training shuts it down—so your muscles can grow instead of being held back.
    • Amy explains the anti-aging effects of strength training.
    • Dr. Fisher highlights the consequences of aging without strength: Frailty, injuries, and dependence. Building strength is the single best insurance policy against that future.
    • According to Amy, life is not about how long you live—it’s about how long you can thrive. Myokines help you extend the years you can stay active, engaged, and vibrant.
    • Amy and Dr. Fisher discuss how every squat, push, or pull unlocks healing compounds you can’t get from a pill.
    • Amy’s parting thoughts: Your body is wired to reward strength, that’s why each workout delivers an immediate chemical payoff that makes you feel good.

    Mentioned in This Episode:

    The Exercise Coach - Get 2 Free Sessions!

    Submit your questions at StrengthChangesEverything.com

    This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    33 m
  • Strength Training: The Best Way to Eliminate Visceral Fat and Lower Inflammation

    Strength Training: The Best Way to Eliminate Visceral Fat and Lower Inflammation
    Sep 30 2025

    The most dangerous fat in your body isn’t the kind you can see—it’s the kind you can’t. In this episode, Amy Hudson and Dr. Fisher explain why strength training is the best way to eliminate visceral fat. They cover why visceral fat is so dangerous, how to tell if you’re at risk, and the proven strategies to fight back with strength training and nutrition.

    Tune in to learn how strength training, smarter nutrition, and simple lifestyle choices can lower inflammation, improve body composition, and protect your health for years to come.

    • Dr. Fisher starts by differentiating visceral and subcutaneous fat. Subcutaneous fat sits right under the skin, while visceral fat builds up around vital organs.
    • Amy explains why visceral fat is called “toxic fat.” It doesn’t just sit quietly in your body—it releases pro-inflammatory cytokines that mimic an infection or injury response. This keeps your body in a harmful state of constant inflammation.
    • Is it possible to control where you gain fat? Dr. Fisher highlights that you can’t choose where fat goes, but you can control how much total fat you carry.
    • Why age makes visceral fat worse. According to Dr. Fisher, a younger person may carry extra weight with less visceral fat, but as decades pass, that internal fat tends to build up.
    • How to estimate your visceral fat levels. A simple check is comparing your waist to your height—if your waist is more than half your height, it may signal too much visceral fat.
    • Amy and Dr. Fisher agree that strength training is a game changer for visceral fat. It helps lower visceral fat, improve metabolism, and reshape your body composition.
    • Dr. Fisher highlights how strength training fights inflammation. It reduces fat stores and directly combats the harmful cytokines visceral fat releases. That means lifting weights is about more than muscle—it’s about protecting your internal health.
    • Why strength matters more than the scale. Research shows that stronger people, even if overweight, often have inflammation levels similar to lean, fit individuals. Building strength protects you even when weight loss feels slow.
    • Amy explains the power of small lifestyle choices. By improving nutrition and adding resistance exercise, you reduce visceral fat, cut down inflammation, and preserve muscle.
    • Why exercise is about more than fat loss. Amy points out that training lowers overall inflammation, not just body fat. This helps set you up for healthier years ahead, no matter your current size.
    • Learn about the “skinny fat” phenomenon. Even lean-looking people may carry hidden visceral fat, which is just as dangerous as visible obesity. That’s why strength training and good nutrition matter for everyone, regardless of appearance.

    Mentioned in This Episode:

    The Exercise Coach - Get 2 Free Sessions!

    Submit your questions at StrengthChangesEverything.com

    This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    18 m
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