The Health & Fitness Podcast, By Innerfight

You asked the questions, we have given the answers. Thanks to everyone who sent their questions in, enjoy the answers. -Thoughts on the games this year? True test of fitness? Better than past years? Drugs? -What is the one thing you wish people would stop doing in the gym -Cardio v Weightlifting? Which is better for losing fat -Thoughts? Programming heavy load / only training during periods of reduced calorie intake / dieting. -How much training is too much for someone relatively new? How do you stop getting excited and trying to do everything.

Your body needs rest but what really is a rest day? -How many should I have a week? -When do I know if I need one? -What is an active rest day? -Should all my rest days be active?

A new show format where we answer your questions. On this weeks list: -Replacing pull ups -Moving into endurance sports -What do I eat between lunch and dinner? -Should women take protein?

All you need to know about pre and post workout shakes: -What are they? -What do they have in them? -Do they work? -Are they healthy? -Who should be taking them? -But what if I need a pick up or boost?

Movement is the basis of everything we do, how is yours? We dig into this broad topic in this weeks show: -What is movement? -How can we move better? -What limits our movement? -Who to look out for

Muscles sore? Feel tired? This 3 minute show will help you to recover faster and perform better: -Drink water and not sugar -Eat well -Sleep -Plan your training smartly

What about getting out and exploring the great outdoors in safe, organized and fun races: -Some of the UAE’s highest peaks -Through sand or trails -On a bike or on foot -For fun and community

We all know the frustration of ripped hands keeping us from doing what we love...training. Here is 5 things that will prevent you from tearing your hands apart when you train: -Use grips. Jaw grips(cotton) or Victory grips (leather) -Wash your hands after training -Learn how to loosen your grip -Tape your hands correctly -Stop before you rip

In this show we want to highlight some bits of technology that we feel will help people monitor and measure their performance. When something is measured it becomes manageable and motivation rises: -Heart rate monitors -Training peaks -My fitness pal -CrossFit apps

Want to live pain free and boost your performance? Here are 5 things you can do daily to make that happen: 1: Samson stretch with rotation 2: Pigeon stretch 3: Hang from bar or rings 4: Sit in the bottom of your squat and move around 5: Shoulder rotations

Marcus Filly is a veteran at the CrossFit Games and Phoenix Rise grid league team captain: -The importance of fitness -The importance of having a coach -Understanding programming -Functional bodybuilding

Which shoes should I be buying? -What sport are you doing -Do you have any foot/biomechanics issues -What feels comfortable for you -It’s ok to have a few pairs of training shoes -Wash those training shoes from time to time

Ever thought what being totally vegan would do to your body life and performance? Kevin joins us in this show to share his experiences: -What is veganism -How much protein do we really need -What are the impacts on performance of a plant based diet -The future of food

Traveling this summer and want to arrive at your destination fresh and ready to go? Here are some things you can do to make that happen: 1.Hydrate: before and during 2.Move: Around the plane, do not sit still for too long, workout lightly before and after the flight 3.Eat well: Aeroplane food is not traditionally great so be prepared by taking your own 4.Sleep: Get your body into the new time zone by being strict with your sleep

Toufic went to the worlds deepest cave to overcome his fears and he shares his unreal experiences in this show: -What is fear -Doing things to overcome your fears -What is the other option -Keep testing your body and mind

Your core covers the biggest area of your body, here are 4 ways to keep it strong: -Plank -Hollow holds / rocks -Rotational work -Animal flow

Dieter Roylance understands performance, having worked with leading actors and world class athletes, he shares his thoughts and techniques: -The importance of attitude in performance -Keeping things simple but thinking smart -How society views performance -The importance of evolving and being open

You can use technology to perform better at life: -Apps that you need in your life -Don’t forget to ask yourself how you feel -Remember to enjoy, not too much obsessing -Stay focused

Nike Coach Tom tells us all about the importance of authenticity and community in this weeks show as well as his thoughts on #breaking2 -Everyone good starts small -Keeping a consistent message is the key -Think about a positive impact first and money will come -Small steps all the way

Dominate this summer by following a simple plan: -Workout while on your holiday -Control your food intake -Sleep more than you think you need to -Align your goals with your actions