257: The 4-3-2-1 Sleep Solution

FromN1 Fitness Podcast

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257: The 4-3-2-1 Sleep Solution

FromN1 Fitness Podcast

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Length:

13 minutes

Released:

Dec 11, 2023

Format:

Podcast episode

Description

Could you sleep better? In this episode, Marcus is detailing a simple and straightforward way to structure your daily routine to increase the quality of your sleep and therefore, the quality of your life. Enjoy! - 1-ON-1 COACHING Apply For Coaching SOCIAL Instagram YouTube TikTok Facebook

Released:

Dec 11, 2023

Format:

Podcast episode

Titles in the series (100)

We help busy professionals lose fat, get healthy and become the best version of themselves. If you want to improve the way that you look, feel and perform, this is the podcast for you!

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12: Goal Setting For Fat Loss - The Simple 5-Step Process: Today I’m outlining exactly how to reach your fitness goals in 5 straight-forward steps with examples! Write them down and be specific Break them down & set mini-deadlines (include the HOW here) Have someone or something to hold you accountable... by N1 Fitness Podcast
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4: AMA - Juicing, Green Tea, Skin Conditions, Orthotics, Plant Based Eating, Coffee & Water Intake w/ Marcus Sidhu: We've got a Q&A episode today covering questions around... Juice fasts & juicing vs. blending Is 5 hours of sitting counteracted by 10,000 steps? Is green tea helpful for weight loss? How can I avoid skin conditions, rashes and breakouts?... by N1 Fitness Podcast
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1: Substance Abuse & Six-Packs - My Fat To Fit Story: The first episode of The N1 fitness Podcast kicks off with my story. Growing up a super active kid and being held back a year in school Getting into drugs and alcohol at 12 years old Sports and my struggle with academics Being extremely shy, socially... by N1 Fitness Podcast
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7: Intermittent Fasting w/ Jeff Rothschild: Jeff Rothschild is a registered dietician (RD) with a masters degree in Nutritional Science and a board certified specialist in Sports Dietetics (CSSD). Today we’re covering all things intermittent fasting! Topics include… What is fasting? Common... by N1 Fitness Podcast
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10: How To Lose Over 50 Pounds In Under A Year w/ w/ Jenn Kaminski: My client Jenn Kaminski is down 50 lbs after working with me for the last 8 months. This podcast is about her success, struggles, ups and downs throughout her N1 Nutritional Coaching experience to date. Specifics include… How Jenn and I started... by N1 Fitness Podcast
57 min listen
8: Why Does Your Weight Fluctuate Day To Day?: Today I’m addressing all the factors (13 to be exact) that impact your scale weight day to day and how to use the scale to your advantage when it comes to fat loss. Enjoy! -- Would you like to be coached by Marcus? Contact him Connect:... by N1 Fitness Podcast
17 min listen
2: How I Eat, Train (& Drink) To Stay Lean Year Round: Episode number two of the N1 Fitness Podcast covers my personal nutrition and training routine! How often I lift weights and what exercises I like to do How I move outside of the gym Standing vs. sitting while I work What I eat throughout the week... by N1 Fitness Podcast
23 min listen
29: Napping & Sleep Recommendations For Active People w/ Dr. Amy Bender: Dr. Amy Bender is on the show today and we’re chatting about one of my favourite topics, sleep! Specifics include… Do athletes and active people need more sleep? Banking sleep or front loading sleep The physical impacts of not enough sleep... by N1 Fitness Podcast
28 min listen
57: Never Binge Again w/ Glenn Livingston PhD: In this episode we discuss Glenn’s book Never Binge Again. Specifics include… -Glenn’s personal experience with binging -The reptilian brain and the tendency in all of us to binge -The mental reframe of the ‘pig’ -Defining binge... by N1 Fitness Podcast
52 min listen
9: Men vs. Women - Sex Differences In Metabolism & Training w/ Greg Nuckols: Greg Nuckols is on the show today and we’re talking about some of the primary differences between men and women’s metabolisms, fat distribution patterns, appetites, muscle fiber types and hormones as well as some other random stuff…Enjoy! ... by N1 Fitness Podcast
55 min listen
19: Training For Muscle Growth w/ Eric Helms PhD: Eric Helms PhD is back on the show and we’re talking all about how to train for hypertrophy! Specifics include… Adherence - Optimal vs practical programming Volume – How many sets & reps you should be doing Intensity – What sort of loads... by N1 Fitness Podcast
60 min listen
18: Choosing A Coach That's Right For You w/ Andy Morgan: Andy Morgan is on the show today and we’re talking about coaching clients online and what you should look for if you choose to work with someone! Specifics include… -What to do BEFORE you work with a coach -Coach and client trust -Overlooked... by N1 Fitness Podcast
41 min listen
15: From Troubled Youth To 8th Fittest Man In The World w/ Austin Malleolo: Austin Malleolo is on the show today and we’re talking about his transformation from a troubled youth to Reebok’s head CrossFit coach, 8th fittest man in the world in 2012, travelling 40 weekends a year and running 4 gyms...this dude has A LOT... by N1 Fitness Podcast
39 min listen
14: Female Fat Loss w/ Lyle McDonald Pt. 2: Lyle McDonald is back and this is Part 2 of our 2-part interview on Female Fat Loss! Enjoy! -- Connect w/ Lyle: Lyle’s Website – The Book – Social – | | -- Would you like to be coached by Marcus? Contact him Connect w/ Marcus: |... by N1 Fitness Podcast
46 min listen
11: The Right & Wrong Way To Do The Ketogenic Diet w/ Danny Lennon: Danny Lennon is on the show today and we’re talking all about the Ketogenic Diet. Specifics include… What is ketosis? How can you tell you’re in a state of ketosis? Is a Ketogenic diet better for fat loss? Common Keto diet mistakes &... by N1 Fitness Podcast
51 min listen
13: Female Fat Loss w/ Lyle McDonald Pt. 1: Lyle McDonald is on the show today and this is Part 1 of our 2-part interview on Female Fat Loss! -- Connect w/ Lyle: Lyle’s Website – The Book – Social – | -- Would you like to be coached by Marcus? Contact him Connect w/ Marcus:... by N1 Fitness Podcast
71 min listen
3: Nutrition 101 - What Matters Most w/ Eric Helms PhD: Eric Helms is a coach, athlete, author, and educator with a Bachelors in fitness and wellness, a Masters in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow at the Sports Performance... by N1 Fitness Podcast
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23: Should You Lose Fat Or Build Muscle First?: Today I’m answering the question of whether you should lose fat or build muscle first! Definition of a beginner & intermediate/advanced trainee Whether beginners can lose fat and build muscle at the same time The reasons for my... by N1 Fitness Podcast
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6: 25 Quick Tips To Avoid Holiday Weight Gain: The holidays can be tough on your waistline so here are my 25 top tips to manage your weight this holiday season. -- Would you like to be coached by Marcus? Contact him Connect: | | | by N1 Fitness Podcast
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35: Gut Health Part 2 w/ Gabrielle Fundaro PhD: Gabrielle Fundaro is on the show today for part 2 of our 2-part chat on gut health! Specifics include… Fiber types and recommendations Antibiotic use and impacts Artificial sweeteners Sleep status and gut health Where to start with your gut health... by N1 Fitness Podcast
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24: The Science Of Personal Training For Coaches & Clients w/ Israel Halperin PhD: Israel Halperin PhD is on the show today and we’re chatting all about getting the most out of your personal training clients and clients getting the most out of their trainers. Specifics include… Internal and external focus during a set... by N1 Fitness Podcast
42 min listen
17: The Fundamentals Of Sleep w/ Dan Pardi PhD: Dan Pardi PhD is on the show today and we’re chatting all about one of my favourite topics, sleep! Dan is one of my favourite people in the health industry and he’s got a real knack for being a scientific translator of sorts. I think you’re... by N1 Fitness Podcast
60 min listen
16: 40 Fitness Fallacies Dispelled w/ Marcus Sidhu: Today is a myth busting episode, I’m dispelling 40 fitness fallacies that just won’t seem to go away! Eating more fat burns more fat Weight training makes you bulky Breakfast is the most important meal Eating at night is bad High protein diets... by N1 Fitness Podcast
43 min listen
43: How To Build Confidence & Self Esteem w/ Joseph Maldonado: My mentor Joseph is back on the show and we’re chatting all about motivation, confidence, self esteem and hope! Specifics include… Internal vs. external motivation Confidence vs. self esteem Hope is a double edged sword The application of... by N1 Fitness Podcast
54 min listen
51: Nutrition & Supplementation For Lean Muscle Mass w/ Steve Hall: Steve Hall is on the show today and we’re chatting all about how to eat and supplement to gain muscle mass while keeping body fat in check! Specifics include… -0:00 - How getting hit by a car sparked his interest in building his body -7:50... by N1 Fitness Podcast
63 min listen
25: Your Best Pregnancy w/ Anne Margolis CNM: Anne Margolis is on the show today and we’re chatting all about natural birthing practices without the need for unnecessary medical procedures or surgeries. Specifics include… -Anne’s first birthing experience & how she got into... by N1 Fitness Podcast
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20: How Does Pain Work? Pain Science w/ Greg Lehman: Greg Lehman is on the show today and we’re chatting all about pain science! Specifics include… The biopsychosocial model The relationship between pain and damage Phantom limbs Predictors of future pain and injury The role and response of... by N1 Fitness Podcast
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27: Mobility Myth Busting w/ Dr. Quinn Henoch: Dr. Quinn Henoch is on the show today and we’re mobility myth busting! Specifics include… Foam rolling and its potential impacts Static stretching, power output and performance Increases in flexibility and mobility Range of motion and arthritis... by N1 Fitness Podcast
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37: From Prison To Personal Training w/ Brian Allen: Brian Allen is on the show today and we’re chatting all about his unbelievable life story! Brian is only in his early 50’s but he’s already lived what seems to be multiple lives. Specifics include… How Brian got into selling drugs Making... by N1 Fitness Podcast
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33: How To Break Up With Your Phone w/ Catherine Price: Catherine Price is on the show today and we’re talking all about our devices and how to use them as opposed to them using us! Specifics include... How being a Mom inspired Catherine to write this book What does ‘breaking up with your phone’... by N1 Fitness Podcast
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260: How To Deal With Unsupportive Friends & Family: Do you have unsupportive friends and/or family that are making it more difficult for you to reach your fat loss and health goals? If so, you’ll definitely want to tune in for this episode! - 1-ON-1 COACHING SOCIAL by N1 Fitness Podcast
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258: The Best Time To Lose Fat For You: When is the ‘right time’ to implement a lifestyle change? How about the wrong time? In this episode, Marcus is outlining exactly how to determine the best time for you as an individual to lose fat. Enjoy! - 1-ON-1 COACHING SOCIAL by N1 Fitness Podcast
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256: How To Enjoy The Holidays Without Gaining Weight: In this episode, Marcus is outlining 5 tips to fully enjoy your holiday season without packing on the pounds. Enjoy! - 1-ON-1 COACHING SOCIAL by N1 Fitness Podcast
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255: BMI (Body Mass Index) Body Fat Assessment: Is BMI an accurate tool for assessing your body fat? In this episode Marcus is explaining the pros and cons of BMI, as well as the most useful (and easiest) tool for assessing your body composition. Enjoy! - 1-ON-1 COACHING SOCIAL by N1 Fitness Podcast
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254: How To Eliminate PMS Symptoms (#189 rebroadcast): Fortunately, there are clear and definitive ways to reduce and even eliminate undesirable PMS symptoms! In this episode, Marcus is outlining exactly how he helps his female clients feel incredible all month long. Enjoy! - 1-ON-1 COACHING SOCIAL... by N1 Fitness Podcast
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252: The Best Type of Alcohol for Fat Loss: Can you drink alcohol and still lose fat? Fortunately, yes! There are a number of things to consider when choosing the best type of alcohol for you as an individual and Marcus is covering all of them in this episode. Cheers! - 1-ON-1 COACHING SOCIAL... by N1 Fitness Podcast
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251: The Problem With Processed Foods For Fat Loss: You hear it all the time, ‘eat less processed food,’ but why? Is processed food inherently fattening? Do you have to exclude it completely in order to lose fat? In this episode, Marcus is addressing all things processed food and fat loss. Enjoy! -... by N1 Fitness Podcast
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249: How Did I Let It Get To This Point?: Have you ever asked yourself this question? If so and you’re wondering where to start and what to do next, this episode is for you. Enjoy! - 1-ON-1 COACHING SOCIAL by N1 Fitness Podcast
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248: What Type of Cardio Burns The Most Fat?: What’s better, low intensity or high intensity cardio? Or perhaps something in the middle is the most effective? In this episode Marcus is outlining what the most effective form of cardio is for fat loss results, enjoy! - 1-ON-1 COACHING SOCIAL... by N1 Fitness Podcast
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257: The 4-3-2-1 Sleep Solution

257: The 4-3-2-1 Sleep Solution

Description

Titles in the series (100)

More Episodes from N1 Fitness Podcast

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