Episode 169: Rod Stewart and The Secret

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Kevin Larrabee (Twitter), Dr. Jonathan Fass

and Leigh Peele

FitCast News


  • Hey Fitcast! First off love the show, I’m a long time listener, I listen to it while working as a USPS employee! I love my job, I get to listen to podcasts and music while driving around town lifting heavy stuff.First and foremost, thanks for using USPS!

    second I’d like to offer a bit of a correction to your recent rants about the postal service. by first pointing out that it is the UNITED STATES postal service. Once your items leave the country the UNITED STATES postal service no longer has any control over what Customs, or the other countries delivery services may do with it.

    Keep up the good work -Ruben

  • I have started a pretty intense weight training schedule along with upping my protein intake in order to become more toned overall. I am having trouble in certain spots, like for instance the “chicken wings” right under the biceps, I cannot seem to find an exercise to get rid of those. Also, my body fat is at about 20% right now, I’m 5′ 11″ 145 lbs, and I really want to drop that as well. I’m just wondering how i should go about doing that? Should I include more interval training? I am also eating in the range of 1200-1500 cals a day.
    Thanks for everything you guys do by the way! I listen to your show on my commute to school and I LOVE it!!! -Maggie
  • Hey guys, I just started swim practices on my high school team. I’m on JV and we will be swimming about 5000 yards a day. Swimming helps you loose weight (and that’s good) but i also want to bulk up. All the guys on the swim team have super skinny bodies, but thats not what I want, I want a muscular one. Unfortunatly this is not the sport to help me with that, but i was wondering if i could do free weight workouts to build muscle as well as swim practices or if that would be overdoing it?Thanks again, I don’t know what my life would be like without you.

    (Probaly 30 pounds heavier and not on the swim team!) -Nick

  • Hi Kevin,
    Listener since #1, miss Dr. Williams, don’t miss Jimmy Smith. Hoping Jonathan can help me with a problem that has recently developed. First of some bio, 31, 5’9″, 230lbs, 8% bodyfat. I used to be able to do chin ups and pull ups, 15-20 at a time. Now I cannot even start one without a searing pain where the lat attaches to the upper armpit. This pain lasts for a good minute after trying pushups. I tried using bands for a couple weeks, using the blue iron woody one, and I can do pull ups with little pain. But as soon as I try full bodyweight I am afraid I am going to tear something. Any ideas? I don’t have any shoulder injuries that I know of.
    P.S. What up Leigh? My fiance is still follow your body by eats and loves your recipes

    And if Tony is actually present tell him to stop wearing girls sized t-shirts 🙂 -Everette

  • Gday Mates, (sorry I wouldnt usually write this, but your last podcast you requested that all Aussies who write in should write this).I am continually working on my fat loss goals (particularly the love handles) and am finding it difficult to work off those handles and belly fat. Overall I am getting there with watching what I eat and doing different workouts 4-5 times/week, such as sprint training with push up/plank/burpee intervals, outdoor gym circuits with pull ups, dips etc, body weight stuff, boxing and a recently bought TRX ( which my GF and I love to workout with together). However suming all this up, even with my advances to date, Im finding it hard to cut the handles/belly fat off.

    Do you guys have any suggestions on further conditioning and/or strength training that I could do to cut the fat off for good?



  • Hi Fit Cast Crew,
    I am recovering from an operation on my elbow (simple ulnar nerve decompression surgery), and would like to know if there are certain tricep exercises I should avoid. I am particularly concerned with exercises which might aggravate this injury (e.g., skulls, dips, etc.).
    My neurosurgeon said I would be able to resume my normal workouts after six weeks time, but gave no suggestions regarding exercises.

    Best Regards,
    Nick Spangler

  • G’day team,I have a question about fibromyalgia and how it affects exercise, as a fat-loss client of mine was recently diagnosed with the condition. The recomendations I was given for her routine were 10min stretches, 5-10min strength work, 30min aerobic work, 10min stretches.

    Where “strength work” is classified as 6-8 reps of low intensity submaximal work and “aerobic” is all steady-state.

    Being neural fatigue I understand why an individual should not do neurally taxing work like 6 rep maxes or sprints. (Will not assist in recovery or relaxation.) However, it is still ultimately, frustrating as she wants to keep on track with her goals, but feels she can’t.

    We have been doing some work with metabolic circuits made out of mobility exercises, but true to form, she’s buggered after three rounds of five movements. And the effect it has on her is the same as strength work.

    (Bit of background: She’d be maybe 5’10” and 154lb. (Converting from metric here.) But 30% bodyfat.)

    Any assistance you can provide would be much appreciated.

    Kind regards,

    Kieran in Australia.

  • G’day Eh!Hey Guys,
    Its Brendan from Vancouver. An Aussie living in Canada, hence the mismatch of intro!
    Great podcast. I learn a lot every week from you guys and am really thinking of becoming a trainer now. I enjoy coaching baseball and soccer and am in one of those “what career would really satisfy me” stages!
    Anyways, my question is:
    How do you avoid having shit workouts? I work hard in the gym, but every now and then I walk out disappointed in myself for not working harder. I know that its inevitable that sometime this will happen but lately its happened a couple more times than I would like.
    What do you do to prepare so that this wont happen to you? Or if it does happen one day, how do you adjust so that it doesnt happen the next session?

    Really appreciate the service you provide to the fitness community and ‘Top of the morning to ya’ you old geezer!”


  • I’m a regular lister of the fitcast and love the work you guys are doing, so keep it up. I just had a question which I hope you don’t mind answering. I was browsing around your website and came across your ‘contact us’ form which I found both impressive and interesting because like you I’m expanding my training operations online and am going to be training people over the web. I was just wondering how you keep track of your online clients progress and whether you think it matters that you probably don’t go through an initial assessment. I was also wondering how long you hold on to your typical online clients and how you keep them interested and enrolled in their training programme. Do you find programming from a distance difficult?Hope it’s not too much to answer as I know you’re a busy guy!



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3 Responses

  1. Kujo says:

    It’s actually sprinter Shawn Crawford in the body fat percentage blog post by Leigh, not Terrell Owens.

  2. Dave Jackson says:

    Are you guys aware that the first segment of this show had almost no information. Seven-ten minutes into the show and we haven’t hit a fitness topic yet. Jeeze. You talked about Leigh’s blog which you have to SEE (great for an audio podcast). Then right before the break you finally talked about the push up stuff. The rest was t-shirts, and what up stuff. As a brandd new listener (this was the second episode I’ve suffered through) I do wish you would get to the point. Maybe as a new listener this is all inside joke stuff (that I don’t get), but to me it was just boring.

  3. Dave-

    I agree. We are going to be running a tighter ship starting this week. Thanks for your input!