The Daniel Yores Podcast

The day this episode goes live will be my 28th birthday! So I took a moment to think about 28 fitness lessons I've learned up to this point. By no means am I the "most" experience person in fitness, being only 28 years old, but I've put in a lot of hours and been through many ups and downs, and learned a few things along the way. This is obviously not everything I've learned, but just 28 things that came to mind that seem relevant at the current time. Some are serious, some are less so, but all of them matter in taking a complete approach to your fitness. I also decided at the end of the episode I'd run a birthday sale for online coaching. Up until Sept 18th at midnight, send me a message saying "PODCAST BIRTHDAY" for 28% off coaching. Message me on IG or through my website. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Julian Jagtenberg is the Founder and CEO of Somnox (@somnox.sleep). The company's goal is to help 100 million people improve the quality of their sleep by 2030. Julian is a robotics engineer who stumbled upon the importance of sleep by trying to help a member of his family who suffered from insomnia. This led into a world of research and discovery which has led to the Somnox device.Somnox is a science-backed sleep companion that improves breathing and settles the mind, allowing for peaceful sleep and brighter days. It helps to regulate your breathing by rhythmically expanding and contracting which is conducive to your body subconsciously adopting this breathing pattern, ultimately helping you sleep better.Sleep is one of those things that we all know is important, yet many of us struggle with. And furthermore, many of us choose to neglect. Julian and I spoke about all the ways in which our current environment negatively impacts our sleep, the relationship between breathing and sleep and some lifestyle changes you can make today to start sleeping better.This is an important episode. As we discussed, poor sleep has wide ranging negative implications on a population level. If we can help more people sleep better, that would change the world. Please take a moment to share this episode with a friend or loved one who can use this information to improve their sleep.The Somnox device is available worldwide, and you can learn more on their website and follow them on IG as well.I’d love to work with you and be your coach to help you achieve whatever fitness goals you have set for yourself. Apply for coaching here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify. It really helps to spread the message and ultimately help more people.  Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

September is here and school is back in session. For students, literally, and for the rest of us, September represents an end to summer a return to "normal" routine. This episode has tons of advice for students, parents, and anyone who's ready to get back into the gym after taking some time off for summer. Or, if you're ready to kick things up a notch. I laid out a 4 step plan to get started on the right foot. Then went over some assorted advice that will help keep you on track or get into a new gym. And lastly gave a quick sample of a good "student" split. Parents, I hope there's something in here to take for yourself and to pass along to your children. Students, please share this with your friends and get in the gym together! (hint: that's step 3!)If you have questions, want to bounce any ideas off me, or are interested in online coaching, send me a message on IG or through my website. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

One of the most interesting clients I ever had asked me a question that I’ve thought about for over 3 years now. He was about 3-4 months into the gym. Had never worked out before training with me. He asked me “I’m stronger than I’ve ever been, what do we do now?”. It may sound silly to us gym-lovers, but it’s a very real question. Motivations will come and go. Often we step into the gym for one simple goal, but what happens once you reach that goal? You know you can’t just stop, it doesn’t work that way. So how do you stay motivated to keep coming back and at least maintaining what you’ve built? That’s what I discuss for this entire episode. I laid out various strategies and methods of thought to approach this. It’s not as simple as it seems, and going in a cycle of getting in shape and then getting out of shape forever is not the way to do it. If you don’t love the gym or exercise inherently, that’s ok – but it’s something that we all need to include in some way or form for as long as possible. I hope this episode helps you think about your own fitness and you’ll stay in the gym forever. If you need help, I’m always available. Reach out to me on any platform, best way would be through my website https://www.danielyores.com/.I’d love to work with you and be your coach to help you achieve whatever fitness goals you have set for yourself. Apply for coaching here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Every now and then I'll continue this series to get a few things off my chest... Also, this was the first solo episode with full video recording also to be uploaded to YouTube! Will continue to get better, but it would mean the world if you headed there to watch (or just let play in the background) as well as like/subscribe all that fun stuff. Things I covered in this episode: Hip thrust head positionBosu ball exercises"optimal" trainingDefining workouts vs exercisesAccusing people of "cheating" to be better than youAvoiding exercises instead of working to improve injuries This list will never run out, but this was what was on my mind this week! Any and all feedback is always welcome, especially on the new video setup as things will continue to get better and better. I’d love to work with you and be your coach to help you achieve whatever fitness goals you have set for yourself. Apply for coaching here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Jef Catapang (@eventhestrong) is a guide at Othership, a mental health advocate, and martial artist. A former journalist who went through burnout and has emerged reinvented as his current self, he wants to use his experience to help and guide others through their own journey. For reference on what Othership is, please check out this episode for more of the background and details of what makes it so special and how it came to be. I took a class with Jef at Othership called “The Hero’s Journey”. Jef led us through the ups and downs of the journey as the sauna got hotter and hotter and ultimately concluded with the cold tub – where we emerged renewed, refreshed, and with new tools for the next journey. The Hero’s Journey is a literary concept that sort of outlines most of the stories we all know and love, across time and across cultures. The beauty of it is that we ALL embody it in some way. YOU are the hero of your own story. We spoke at length about how to think about this and apply it to your own life in a way that might be extremely helpful. All of these tools - the cold, the heat, the breath, the movement, the writing, the isolation, the community, the hero’s journey – are bits and pieces of what Jef has used for himself, and what he hopes to pass along to others. This is an episode you’ll want to share with your friends, and likely one you’ll want to bookmark to revisit. Be sure to follow Jef on IG, and check out Othership to take a class with him if you live in Toronto/GTA.I’d love to work with you and be your coach to help you achieve whatever fitness goals you have set for yourself. Apply for coaching here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

I just got back from a short vacation and while I was away, made some brief observations on how fitness and travel are tied together. One thing I didn't talk about in this episode, was anything to do with fitting into a swimsuit, or getting "beach ready". I probably would have, but honestly the thought hadn't crossed my mind until I sat down to write this description. The "vacation body" is pretty well the least important or exciting thing about why being in great shape makes your vacations better. You might get away with some of this now, but I encourage you not to ignore it. What will happen 10 years from now? 30? What about when you're 90? Start now. I referenced another podcast episode I appeared on as a guest with John Martirosyan, talking about health sovereignty, and you can find that episode here. If you accept the call, and want to get in shape so you can travel freely forever, I’d love to work with you. Apply for coaching here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Summer edition of the Q&A episodes of the podcast, which are always very fun. Thank you to those who sent in some questions. If you have questions you'd like answered on a future episode, please send them my way. You can DM me on IG or send me a message through my website. Questions covered in this episode were the following: 1) Can you explain how walking more can help with weight maintenance?2) I have some light weights at home and enjoy working out from home, is it possible and how can I do it? 3) How did you avoid gaining all the weight back after your big weight loss phase?4) When should I use lifting straps or a lifting belt?5) Why do people do heel elevated squats?6) How often should one train abs? I'm fairly lean, but I feel like my lower belly hangs down. Hope you enjoyed this and found something useful from these questions. never hesitate to ask anything. Remember, if you have a question, then it is legitimate. And if you have that question, it's likely someone else does too (even if they don't know it), so you can be helping them as well! I’d love to work with you and be your coach to help you achieve whatever fitness goals you have set for yourself. Apply for coaching here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

This question came up on my Instagram in a very nonchalant way which turned out to generate some amazing conversations, which led me to thinking about it much more. And so here we are. I discussed how this came about, why I think having a trainer is extremely valuable, or possibly completely useless, and my thoughts on everything in between. After listening if you determine that it's about time you hired a trainer, I'd love to work with you. Fill out the form at the bottom of this page to apply, and we'll be in touch! Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Dean Guedo (@walk.more.king) is a nutrition coach who has a simple message: walk more, WAY more. A former athlete and teacher turned trainer and fellow Canadian, and now full time online nutrition coach. He also contributes to the Compound Performance Radio podcast. If you have listened to any previous podcast episodes, or follow me on IG, you know I am a HUGE proponent of daily outdoor walks. But I think Dean even takes it further than I do. We should all be walking and move WAY more. 10 minute walks are great, but for most of us that’s not really enough to move the needle. You’ve tried to eat a bit less and that works, but for how long? Maybe the answer is to massively increase your walking output. We also spoke about the concept of weight maintenance. Not gaining weight is a good thing. Most people gain a little weight each year. If you can walk enough to offset that, you’re doing great. There are tons of environmental and logistical challenges to getting more movement in the day, and we went over this. It’s normal, but not moving is not an alternative. We also finished off with discussing some future outlooks of the health of the population, and how increasing walking can make a massive difference at the population level for years to come. If this episode doesn’t motivate you to get up and go for a walk, I’m not sure what will. Get up, and get out there. Be sure to follow Dean on IG, and check out the Compound Performace Radio. I’d love to work with you and be your coach to help you achieve whatever fitness goals you have set for yourself. Apply for coaching here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.com Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss