Tim's Writing Our Workouts Again: Exciting Changes to Our Group Class Program and 7 Days of Focused Workouts

One Life PT Podcast

33:58

In this episode, we delve into the concept of being "qualified" in the workplace, examining who gets labeled as such, who doesn't, and the underlying reasons. We explore "competency checking"—the practice of scrutinizing individuals' abilities—and how it disproportionately affects underrepresented groups, often going unnoticed or unchallenged. Our discussion aims to redefine qualifications in a fair, equitable, and actionable manner. Our guest, Shari Dunn , is an accomplished journalist, former attorney, news anchor, CEO, university professor, and sought-after speaker. She has been recognized as Executive of the Year and a Woman of Influence, with her work appearing in Fortune Magazine, The Wall Street Journal, Ad Age, and more. Her new book, Qualified: How Competency Checking and Race Collide at Work , unpacks what it truly means to be deserving and capable—and why systemic barriers, not personal deficits, are often the real problem. Her insights challenge the narratives that hold so many of us back and offer practical solutions for building a more equitable future. Together, we can build workplaces and communities that don’t just reflect the world we live in, but the one we want to create. A world where being qualified is about recognizing the talent and potential that’s been overlooked for far too long. It’s not just about getting a seat at the table—it’s about building an entirely new table, one designed with space for all of us. Connect with Our Guest Shari Dunn Website& Book - Qualified: https://thesharidunn.com LI: https://www.linkedin.com/today/author/sharidunn TikTok: https://www.tiktok.com/@thesharidunn Related Podcast Episodes: How To Build Emotionally Mature Leaders with Dr. Christie Smith | 272 Holding It Together: Women As America's Safety Net with Jessica Calarco | 215 How To Defy Expectations with Dr. Sunita Sah | 271 Share the Love: If you found this episode insightful, please share it with a friend, tag us on social media, and leave a review on your favorite podcast platform! 🔗 Subscribe & Review: Apple Podcasts | Spotify | Amazon Music…

рік тому 10:49

MP3•Головна епізоду

In this episode of The One Life PT Podcast, I’m talking directly to my group class gym members about some exciting updates to our programming. I’ve taken back the reins on writing the program, and I’m thrilled to share what’s new!

Here’s what we cover in this episode:

The new workout structure and how it’s designed for well-rounded strength and fitness
Why there are no absolutes in fitness, other than the fact that consistency is king
The importance of core and carry strength for improving overall strength and function
Why unilateral movements often outperform bilateral movements for strength and stability
A breakdown of the new strength template:
Day 1: Squat/Lunge/Step
Day 2: Upper Body Push
Day 3: Core Strength
Day 4: Hinge/Deadlift
Day 5: Upper Body Pull
Day 6: Core Strength
Day 7: Carry Strength

This is a program designed for progress, balance, and long-term results. Tune in to learn how these updates can help you build strength, get fitter, and feel amazing!

Takeaways:

Consistency is key – Whether your goal is to get stronger or fitter, showing up regularly is the most important factor.
7-day programming – A focused structure allows us to hit all major movement patterns throughout the week.
Core strength and carries matter – A strong core and the ability to carry weight improve total-body function and performance.
Unilateral movements > Bilateral movements – Unilateral exercises challenge balance, stability, and overall strength in ways that bilateral movements can’t.
No absolutes in fitness – There’s no one-size-fits-all approach, but sticking to the basics and staying consistent leads to success.

Ready to commit to your fitness and strength goals? Book a free consultation here with One Life Personal Training to get started on a program that works for you!

Connect with Us:

17 епізодів

#Tim Caputo

One Life PT Podcast

Tim's Writing Our Workouts Again: Exciting Changes to Our Group Class Program and 7 Days of Focused Workouts

One Life PT Podcast

published рік тому

Поширити

MP3•Головна епізоду

Here’s what we cover in this episode:

The new workout structure and how it’s designed for well-rounded strength and fitness
Why there are no absolutes in fitness, other than the fact that consistency is king
The importance of core and carry strength for improving overall strength and function
Why unilateral movements often outperform bilateral movements for strength and stability
A breakdown of the new strength template:
Day 1: Squat/Lunge/Step
Day 2: Upper Body Push
Day 3: Core Strength
Day 4: Hinge/Deadlift
Day 5: Upper Body Pull
Day 6: Core Strength
Day 7: Carry Strength

This is a program designed for progress, balance, and long-term results. Tune in to learn how these updates can help you build strength, get fitter, and feel amazing!

Takeaways:

Consistency is key – Whether your goal is to get stronger or fitter, showing up regularly is the most important factor.
7-day programming – A focused structure allows us to hit all major movement patterns throughout the week.
Core strength and carries matter – A strong core and the ability to carry weight improve total-body function and performance.
Unilateral movements > Bilateral movements – Unilateral exercises challenge balance, stability, and overall strength in ways that bilateral movements can’t.
No absolutes in fitness – There’s no one-size-fits-all approach, but sticking to the basics and staying consistent leads to success.

Ready to commit to your fitness and strength goals? Book a free consultation here with One Life Personal Training to get started on a program that works for you!

Connect with Us:

17 епізодів

#Tim Caputo

Усі епізоди

One Life PT Podcast

1
Finding Hidden Time: Making Room for Your Fitness Goals 6:55

5 weeks тому6:55

6:55

Do you ever feel like there’s just not enough time in the day to work out, eat healthy, or focus on yourself? In this episode of The One Life PT Podcast , I walk you through a simple but powerful exercise called Finding Hidden Time . To make it easier, I’ve created a downloadable Find Hidden Time Worksheet you can use to map out your entire day. From the moment you wake up to the time you go to bed, this tool will help you uncover opportunities to fit in workouts, meal prep, or whatever matters most to you. Here’s what we’ll cover: The importance of tracking your time to find hidden hours. How staying focused and intentional leads to getting more done. Why it’s not about having more time but using the time you already have more effectively. I’ll also share a personal story about my own struggles with ADD and how this exercise has helped me and countless others stop wasting time and start making progress. Spoiler Alert: You only need 2-3 hours a week to make a serious impact on your health and fitness. By the end of this episode, you’ll know exactly where to find them. Download the Worksheet Get your Find Hidden Time Worksheet here . This step-by-step guide will help you take control of your schedule and start prioritizing your goals today! Connect with Us: Website: https://onelifestrong.com/ Instagram: https://www.instagram.com/onelife.fit/ Facebook: https://www.facebook.com/onelifecommunityfitness If you need help fitting workouts into your busy life, let’s chat! Book a free consultation here and let’s make your schedule work for YOU.…

One Life PT Podcast

1
The Clamp and the Mallet Concept: Building Consistency in Fitness + Today's Workout Breakdown 11:06

7 weeks тому11:06

11:06

In today's podcast, we dive into the concept of consistency in health and fitness, inspired by Seth Godin’s blog post, The Clamp and the Mallet . Plus, we break down the One Life Group Class workout of the day, explaining how to approach it for the best results. Here’s the key takeaway: fitness isn’t about going all-in for a week and then burning out. It’s about showing up regularly, applying steady effort, and allowing time to work its magic. This means focusing on sustainable progress rather than perfection or intensity. Seth’s metaphor is simple but powerful. When working on a project, he applied persistent, gentle pressure with clamps to free a stuck part—rather than using sudden, forceful blows with a mallet. Similarly, with fitness, steady and consistent effort always beats sporadic bursts of intense activity. Whether it’s hitting the gym three times a week or doing 90% effort workouts instead of 100% burnouts, the secret lies in consistency over time. I share personal experiences of how this philosophy has helped me, even on days when working out feels like the last thing I want to do. Monday Group Class Workout Breakdown Today's workout features 10 rounds with a 90-second interval for each: Pull-ups: Start with a manageable number (e.g., 5 strict pull-ups for advanced). They should feel challenging but doable. Goblet Squats: Perform 15 reps (suggested weights: 50 lbs for men, 35 lbs for women). Adjust the reps or weights as needed. Hand-release Pushups: Use the remaining time in the 90-second interval to get as many reps as possible. The workout is designed to balance upper-body pulling, lower-body strength, and pushing movements. You can scale by adjusting the reps, weight, or focus depending on your goals. If you’re unsure, start conservative and increase intensity as the rounds progress. This ensures you maintain good form and maximize the workout’s benefits without burning out too early. If you’ve been stuck in the cycle of going too hard and then giving up, let’s change that. Whether you’re a client looking for a goal review or someone new to One Life, let’s talk about building a sustainable routine that works for your life. Connect with us: Website | Instagram | Facebook Book a Free Consultation: Click here…

One Life PT Podcast

1
Tim's Writing Our Workouts Again: Exciting Changes to Our Group Class Program and 7 Days of Focused Workouts 10:49

8 weeks тому10:49

10:49

In this episode of The One Life PT Podcast , I’m talking directly to my group class gym members about some exciting updates to our programming. I’ve taken back the reins on writing the program, and I’m thrilled to share what’s new! Here’s what we cover in this episode: The new workout structure and how it’s designed for well-rounded strength and fitness Why there are no absolutes in fitness, other than the fact that consistency is king The importance of core and carry strength for improving overall strength and function Why unilateral movements often outperform bilateral movements for strength and stability A breakdown of the new strength template: Day 1: Squat/Lunge/Step Day 2: Upper Body Push Day 3: Core Strength Day 4: Hinge/Deadlift Day 5: Upper Body Pull Day 6: Core Strength Day 7: Carry Strength This is a program designed for progress, balance, and long-term results. Tune in to learn how these updates can help you build strength, get fitter, and feel amazing! Takeaways: Consistency is key – Whether your goal is to get stronger or fitter, showing up regularly is the most important factor. 7-day programming – A focused structure allows us to hit all major movement patterns throughout the week. Core strength and carries matter – A strong core and the ability to carry weight improve total-body function and performance. Unilateral movements > Bilateral movements – Unilateral exercises challenge balance, stability, and overall strength in ways that bilateral movements can’t. No absolutes in fitness – There’s no one-size-fits-all approach, but sticking to the basics and staying consistent leads to success. Ready to commit to your fitness and strength goals? Book a free consultation here with One Life Personal Training to get started on a program that works for you! Connect with Us: Website Instagram Facebook…

One Life PT Podcast

1
What Group Fitness Is and Isn’t: Why It Can’t Be Everything for Everyone Everytime 13:38

14 weeks тому13:38

13:38

In this episode of The One Life PT Podcast , we’re diving into what group fitness really is—and what it isn’t. Group fitness classes are great for building community and working toward general fitness, but let’s be honest: they can’t be everything for everyone. They’re not customized programs tailored to individual goals, and they’re not designed to work on every aspect of fitness at once—strength, endurance, and everything in between. Join us as we discuss: Why group fitness isn’t a one-size-fits-all solution The challenges of trying to do everything in one workout How group fitness can complement a more personalized fitness plan Why simplicity and focus are key to seeing real progress We also review this week’s One Life Group Class workouts, including our upper body pull assessment , neurological and core assessment , and rings assessment , along with a well-balanced mix of strength and fitness programming. Whether you’re a group fitness regular or just curious about what these classes offer, this episode has something for you! Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals. Connect with Us: Website Instagram Facebook…

One Life PT Podcast

1
What Is Strength Training? (And what isn't?) 8:37

18 weeks тому8:37

8:37

In this episode of The One Life PT Podcast , we’re stripping away the misconceptions and giving you a straight answer on what strength training really is—and why it’s for everyone. Strength training isn’t just about lifting the heaviest weights in the gym; it’s about challenging yourself. Tune in as we discuss: What counts as strength training and why it’s not just heavy lifting The real benefits of building strength for everyday health and longevity How strength training fits into any lifestyle —from busy parents to high-level athletes Practical ways to start strength training and find a routine that works for your goals Ready to finally understand what strength training is all about? Hit play and join me! Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals. Connect with Us: Website Instagram Facebook…

One Life PT Podcast

1
30 Key Things It Takes to Build Strength 8:05

22 weeks тому8:05

8:05

In this episode of The One Life PT Podcast , Tim Caputo dives into what it takes to build strength. From consistency and hard work to smart programming and recovery, he covers the 30 essential elements you need to know to grow physically and mentally stronger. Whether you're just starting your fitness journey or a seasoned lifter, this episode will give you the insight and motivation to keep pushing forward. Tune in to learn how to stay committed, track your progress, and continually challenge yourself to build lasting strength! Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals. Connect with Us: Website: onelifestrong.com Instagram: @onelife.fit Facebook: One Life Community Fitness…

One Life PT Podcast

1
Simplifying Strength Training: The Basics for Getting Stronger 8:52

24 weeks тому8:52

8:52

In this episode of The One Life PT Podcast , Tim Caputo breaks down the key elements of strength training to make it simple and effective. Learn how to focus on the basics to get stronger, including increasing weight, reps, and progressive overload's importance. Tim also discusses the role of rest and recovery in building strength and highlights the "Big 4" movements—squat, hinge, push, and pull—that form the foundation of any great strength training program. Whether new to lifting or looking to simplify your routine, this episode will guide you through the essentials for boosting your strength. Key Takeaways: Progressive Overload: Consistently increasing weight or reps is essential for getting stronger. This gradual increase keeps your muscles challenged and ensures ongoing progress. Rest and Recovery: Strength gains happen during recovery, not just in the gym. Give your body the time it needs to repair and grow stronger. The Big 4 Movements: Squat, hinge, push, and pull movements form the cornerstone of any effective strength program. These compound exercises target multiple muscle groups for efficient strength building. Focus on Compound Movements: Exercises like deadlifts, squats, bench presses, and rows are key to building overall strength. They engage more muscles at once, giving you the best return on your effort. Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals. Connect with Us: Website: onelifestrong.com Instagram: @onelife.fit Facebook: One Life Community Fitness…

One Life PT Podcast

1
What to Do When You Hit A Plateua: Tips for Long-Time Clients 8:57

25 weeks тому8:57

8:57

In this episode of The One Life PT Podcast , Tim Caputo addresses a common challenge for seasoned clients: dealing with progress stalls. If you’ve been training with us for a while, you know that hitting a plateau is a natural part of the journey. Tim offers practical advice on how to navigate these slow periods, keep your workouts enjoyable, and stay on track with your goals. Discover strategies to refresh your routine, stay injury-free, and maintain motivation, ensuring you continue to see progress and have fun along the way. Key Takeaways: Understanding Plateaus: Plateaus are a normal part of the fitness process. Recognize that they signify progress and allow you to assess and adjust your approach. Refresh Your Routine: Incorporate new exercises, adjust the intensity, or try different workout styles to keep things engaging and stimulate progress. Prevent Injury: Learn how to modify your workouts to avoid overtraining and reduce the risk of injuries while continuing to challenge yourself. Enjoy the Process: Focus on making workouts enjoyable and varied to maintain motivation and consistency. Fun workouts help keep you committed even when progress slows. Measure Progress Differently: Look beyond the scale. Celebrate improvements in strength, endurance, flexibility, and overall well-being.…

One Life PT Podcast

1
Protein and Calories: The Only Two Things That Matter for Weight Loss 9:06

25 weeks тому9:06

9:06

In this episode of The One Life PT Podcast , Tim Caputo breaks down the only two things that truly matter when it comes to weight loss: protein intake and calorie management. Learn why aiming for 1 gram of protein per pound of body weight and keeping your calorie intake below maintenance are the most critical factors for shedding fat and maintaining muscle. Tim also shares practical tips on how to increase your protein intake and gives a sneak peek into his eating habits for optimal results. Show Notes: Key Takeaways: Protein and Calorie Intake: Understand why these are the two non-negotiables for any effective weight loss plan. Protein Goal: Aim for 1 gram of protein per pound of body weight to support muscle maintenance and fat loss. Calorie Control: Keep your calorie intake below your maintenance level to ensure a calorie deficit necessary for weight loss. Protein Tips: Get actionable advice on increasing your daily protein intake with simple and effective food choices. Tim’s Eating Approach: Find out how Tim structures his meals and eating habits to stay on track with his protein and calorie goals. Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals. Connect with Us: Website: onelifestrong.com Instagram: instagram.com/onelife.fit Facebook: facebook.com/onelifecommunityfitness Subscribe & Review: If you’re enjoying the podcast, don’t forget to subscribe and leave a review to help others discover The One Life PT Podcast . Your feedback is appreciated!…

One Life PT Podcast

1
Cut Through the Noise: Stick to the Fitness Experts You Trust 11:13

26 weeks тому11:13

11:13

In this episode of The One Life PT Podcast , Tim Caputo shares a simple but powerful strategy: reduce the noise by sticking to just 1-2 experts in strength training, nutrition, health, and fitness that you know, like, and trust. Avoid the overwhelming feeling that comes from conflicting advice by focusing on reliable sources. Plus, Tim gives an overview of this week's One Life Group Class workouts, featuring longer conditioning sessions and aerobic power routines to keep you challenged and improving. Show Notes: Key Takeaways: Simplify Your Sources: Learn why limiting the number of experts you listen to can make your fitness journey less confusing and more effective. Consistency Over Confusion: Discover how sticking to a few trusted voices can help you stay consistent and avoid second-guessing your approach. This Week's Workouts: An overview of this week's One Life Group Class workouts, focusing on longer conditioning workouts and building aerobic power. Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals. Connect with Us: Website: onelifestrong.com Instagram: instagram.com/onelife.fit Facebook: facebook.com/onelifecommunityfitness Subscribe & Review: If you’re enjoying the podcast, don’t forget to subscribe and leave a review to help others discover The One Life PT Podcast . Your feedback is appreciated!…

One Life PT Podcast

1
Why Keeping It Simple, Not Easy, Is the Key to Fitness Success — Part 1 5:19

27 weeks тому5:19

5:19

In this episode of The One Life PT Podcast , Tim Caputo talks about the power of simplicity in your fitness journey. He explains that keeping things simple doesn’t mean they’re easy—it means they’re effective and sustainable. Learn why challenging yourself while keeping your routine straightforward can be the secret to long-term consistency and success. Show Notes: Key Takeaways: Simplicity vs. Ease: Understand the difference between simple and easy, and why simple strategies often lead to the best results. Challenge with Simplicity: Discover how to push yourself in your workouts and routines without overcomplicating things. Consistency is Key: Learn why keeping things simple can help you stay consistent, making it easier to stick with your fitness goals over the long haul. Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals. Connect with Us: Website: onelifestrong.com Instagram: instagram.com/onelife.fit Facebook: facebook.com/onelifecommunityfitness Subscribe & Review: Enjoying the podcast? Don’t forget to subscribe and leave a review to help others discover The One Life PT Podcast . Your feedback is appreciated!…

One Life PT Podcast

1
Using Your Calendar To Crush Your Workouts and One Life Weekly Programming 11:29

27 weeks тому11:29

11:29

In this episode of The One Life PT Podcast , Tim Caputo shares the secret weapon for staying consistent with your fitness goals: your calendar! Learn how to effectively use your calendar to schedule workouts and anything else you want to get done ahead of time. Plus, Tim reviews this week’s One Life Group Class workouts. If you’re serious about staying on track and making the most of your time, this episode is a must-listen. Show Notes: Key Takeaways: The Power of Scheduling: Discover why putting your workouts on your calendar can be a game-changer for consistency and success. Planning Ahead: Tips on how to block out time for your fitness routine and other important tasks in your life to ensure you’re hitting your goals. One Life Group Class Workouts: A breakdown of this week’s group workouts at One Life, with tips on making the most of each session. Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals. Connect with Us: Website: onelifestrong.com Instagram: instagram.com/onelife.fit Facebook: facebook.com/onelifecommunityfitness Subscribe & Review: Enjoying the podcast? Don’t forget to subscribe and leave a review to help others discover The One Life PT Podcast . Your feedback is appreciated!…

One Life PT Podcast

1
The Difference Between Lifting Weights For Strength and Lifting Weights For Size or Muscle 3:25

28 weeks тому3:25

3:25

In this episode of The One Life PT Podcast , Tim Caputo breaks down the key differences between lifting weights for strength and lifting weights to build muscle size. Whether your goal is to get stronger, build a more muscular physique, or a combination of both, this episode will help you understand the distinct approaches needed for each goal. Tune in to learn how to tailor your workouts to achieve your desired results. Show Notes: Key Takeaways: Lifting for Strength: Discover what it means to train for strength, including the types of exercises, rep ranges, and rest periods that best support increasing your power and performance. Lifting for Size (Hypertrophy): Learn the science behind muscle growth and how training for size differs from strength training. We’ll cover ideal rep ranges, volume, and techniques to maximize muscle hypertrophy. Program Differences: Tim discusses how to structure your workouts depending on your focus on building strength, muscle size, or both. Common Misconceptions: Addressing myths around strength and size training, including why you don’t have to choose between the two and how both can complement each other. Mentioned in This Episode: Examples of different workout programs for strength vs. size The role of nutrition in strength and size gains Tips for balancing strength and hypertrophy in a single program Ready to start lifting with a purpose? Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals. Connect with Us: Website: onelifestrong.com Instagram: instagram.com/onelife.fit Facebook: facebook.com/onelifecommunityfitness Subscribe & Review: Enjoying the podcast? Don’t forget to subscribe and leave a review to help others discover The One Life PT Podcast . Your feedback is appreciated!…

One Life PT Podcast

1
Breaking the Myth: Why Lifting Weights Won’t Automatically Make Women Bulky 3:39

28 weeks тому3:39

3:39

In this episode of The One Life PT Podcast , Tim Caputo tackles the common misconception that lifting weights will make women bulky. We dive into the science behind strength training for women, dispel the myths, and explain how lifting can actually help you achieve a lean, toned physique. Whether you’re new to strength training or hesitant to pick up the weights, this episode will empower you with the knowledge you need to confidently pursue your fitness goals. Show Notes: Key Takeaways: The Science Behind Lifting Weights: Learn why women’s bodies respond differently to strength training compared to men’s and why it's unlikely to result in bulkiness. Benefits of Strength Training: Discover the many benefits of lifting weights, from increased muscle tone and strength to improved metabolism and bone density. Common Myths Debunked: Tim addresses the most common concerns and misconceptions about women lifting weights, providing clarity and encouraging women to embrace strength training. How to Start Lifting: Practical tips on how to start incorporating weight training into your fitness routine safely and effectively. Mentioned in This Episode: The role of hormones in muscle development Real-life examples of women who lift and their results Tips for overcoming the fear of getting started with strength training Call to Action: Ready to embrace strength training without fear? Join us at One Life Personal Training for a free consultation and learn how we can help you reach your fitness goals with confidence. Connect with Us: Website: onelifestrong.com Instagram: instagram.com/onelife.fit Facebook: facebook.com/onelifecommunityfitness Subscribe & Review: Enjoying the podcast? Don’t forget to subscribe and leave a review to help others discover The One Life PT Podcast . Your feedback is appreciated!…

One Life PT Podcast

1
Building Strength and Muscle After 40 + One Life Weekly Workout Review 11:26

28 weeks тому11:26