Navigating nutrition can be an absolute jungle. You can basically find information to claim almost anything as the "healthiest food" or "healthiest diet" and then find equal information claiming that same food or diet is the absolute worst thing for us. Here's what I think: most of that is completely missing the point. Getting into the nitty gritty of nutrition is an unwinnable game and one that rarely provides anything helpful. I came up with 3 very simple rules to follow to lead to healthy nutrition habits: Eat minimally processed foods most of the time. Eat a balanced diet. Don't overeat. Now these may seem simple, but without the basics, none of the rest of it really matters anyways. I also realize that those 3 "rules" are not necessarily helpful or actionable, and therefore I recorded this podcast to go a bit deeper into what all of that means and how to implement it in your life. Oh, there's also a bonus rule. If you can't remember those 3 above, then simply don't eat like an asshole, and it'll take care of quite a bit ;) But seriously, it works. And I explained what I mean by this as well. I mentioned in the episode I'd be happy to look at anyone's food logs to provide some feedback. If you're interested in this, contact me on Instagram and I'll look it over and help you out! I hope this episode helps clear up some of the confusion that is nutrition, and leaves you with some helpful tips to start eating healthier. I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Nick St. Louis (@thefootcollective) is the leader of a Health Network called The Foot Collective. Along with the team of “Foot Nerds” they aim to help you reclaim responsibility for your health. Nick says that we don’t really have a healthcare system anymore: it’s simply a “sick-care” system, and I agree. There is little focus on providing people with the tools, resources, and knowledge to actually be responsible for their own health. This conversation is a piece of trying to change that. Nick spends a lot of time these days working as a Bitcoin Advisor through a new platform called Bitcoin Stoa. It may not seem obvious at first, but Bitcoin can be a great tool to begin to reclaim our health. Everything we do, including anything health related, is influenced by the financial system. With Bitcoin, the opportunity exists to reclaim some freedom from this system, and allow us to finally have the time, energy, and resources to take care of ourselves. At the end of the day, all of this comes down to taking responsibility for our own health, and that is the overarching theme of this entire podcast. There is a lot to learn and a lot to implement. It starts with being curious, listening, asking questions and discovering your own truths. You can stay up to date with everything The Foot Collective has going on through the website and through their IG page. You can also visit Bitcoin Stoa to learn more about Bitcoin. If there was something in this episode that spoke to you, please share this with a friend; this is how we grow together. I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Adam Burns (@adamburnsadventure) is a personal trainer, adventure sports athlete and cancer survivor. His aim is to help people improve their quality of life through fitness, and inspire others to believe that we are capable of far more than we imagined.Adam challenged himself and a friend to participate in a Tough Mudder race: an outdoor obstacle course event that consists of challenges such as crawling through mud, climbing over obstacles, and battling the terrain. At first it was just a fun challenge, but it quickly became a new passion. He fell in love with the community and the physical and mental challenges these events presented. This evolved further to traveling to compete, and working towards taking on their signature event, The World’s Toughest Mudder. In 2019 Adam began to feel unwell. His condition slowly worsened to the point he had to stop everything else to focus on his health. Several weeks later, he was diagnosed with brain cancer. After over a year of treatment including surgery, chemotherapy and radiation, Adam is well on the road to recovery. The physical and mental challenges he endured through physical training and competing certainly played a role in his difficult recovery. Adam is now working towards building back his physical fitness from the ground up. There is a long road ahead but he is determined to get back to racing and doing what he loves by next season. He is also back to work as a trainer, and hoping to help inspire and coach others to achieve their fitness and life goals. This was a powerful episode, and there are many lessons to be learned and shared. You can contact Adam on IG or through his website www.resilientathletics.ca. I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Peter Tzemis (@petertzemis) and Stephen Campolo (@stephencampolo) are the co-authors of a brand-new book, The 77 Laws of Six Pack Abs. This book is the ultimate blueprint that you need to finally achieve your goals of getting shredded. 77 Laws is a ton of things for one to do to get shredded, but that's not how this book is designed. Stephen and Peter sat down and poured through research and experience to come up with the most comprehensive guide to fat loss available. Truthfully, as they say, if you implement even 3 of these laws, you'll be well on your way to chiseled abs. But they wanted to include everything possible so that ANYONE can read this book, find the tools that best apply to them, and build their best body ever. In the episode the three of us chatted about how the book came to be, why they decided to write it and who the book is intended for (hint: everyone). We also randomly selected some of the laws from the book and discussed them. What you'll notice from this preview is that this isn't your average "be in a caloric deficit" and "exercise more" book. Sure they've included those aspects of the technical knowledge, but they've taken it so much further to describe the best ways to create the environment needed for success with fat loss; and that's perhaps the most important thing. The 77 Laws of Six Pack Abs will be available everywhere on Oct 5th. You can pick up a copy on Amazon (USA) (Canada) (UK) and the kindle version will even be selling for just $0.99 for the first week. This should be the last fat loss guide you ever need, and I'm excited and proud to help share this work by two amazing people. Be sure to follow Peter and Stephen on IG, and feel free to reach out to them as well. I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Jenny Lam (@soulmatefit) is a personal trainer, health coach (IIN) and group fitness instructor in Toronto. She is committed to helping women get stronger, healthier and make lasting improvements to their lifestyles and wellness, so that they can enjoy life to its fullest potential.After working in many different jobs within the service industry, Jenny found fitness. And like many of us, it drastically changed, improved, and even saved her life. Undermining this entire conversation was the concept of how fitness contributes to improving one’s life overall. We spoke a lot about awareness; awareness of what we eat, how we move, how we sleep, and everything else. It is only once we are aware of our actions that we can begin to take action towards changing them. Jenny is a huge foodie and has all the inside scoops on the best spots in Toronto (and New York!). So we spoke about how to approach eating out to stay on track with your fitness goals. And perhaps more importantly, how to eat all the delicious food you like without feeling guilty about it. Jenny and I are both users of the Oura ring which a sleep tracking device. The data the ring gives has been a huge eye opener for us both. We spoke about some of our own strategies for better sleep as well as the things we struggle with ourselves.Since we’re all spending more time at home, children are copying their parents even more than before. It’s becoming increasingly important for parents to include exercise as part of their lifestyle not only for their own health, but so that their’ children will follow suit. This was a really enjoyable conversation for me with lots of actionable tips to help you continue along making progress on your own fitness goals. To get in contact with Jenny you can find her on her website www.soulmatefit.com, or on IG. Jenny also coaches virtually through the Oomph App as well as in-person and virtually at Fit Factory Fitness in Toronto. I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

This past weekend I had the pleasure to attend the Realign | Reconnect retreat hosted by James Gardiner (@firstar.therapy). James was a guest on the podcast in episode 13 and I also was a guest on his show, FIRSTAR Let's chAT in Session 81.It was an incredible weekend that I needed to check in with myself and become more of me. I tried to organize my thoughts into 5 main lessons to share through the podcast. In short they are: The power of guilt can help you lean into your strengthsPhysical distraction and finding the signal through the noiseStillness is powerfulThere are answers in the darknessThere is more OF you than you thinkI learned a ton and this weekend was extremely helpful for me. So I figured it only right to share what I took away from it in hopes that it also helps you. If you're not tuned in to what James is doing, you're missing out. Because what he's doing is helping you find more of YOU. You can get in contact on IG or through his website and podcast. I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Brian Butz (@b.r.butz) is a personal trainer, coach at Onnit, and one of the most genuine, hardworking, and dedicated people I've ever met. From growing up on a farm in Pennsylvania, to joining the military, to working construction, fitness has been the backbone and catalyst to so much of what he's accomplished. Taking fitness seriously is a force for positive change in all aspects of one's life, and the same is true for Brian. This episode goes deep. There is A LOT that goes into being a GREAT coach. Yes you've gotta know your anatomy and physiology, your basic exercise science, sets and reps and programming. But what you can never learn in school, is the art of applying all of that to real people to help them achieve real world goals. Brian lives and breathes coaching, and everything he does is in an effort to improve himself so that he may be the best possible coach he can be. It's a never ending pursuit of mastery that he is committed to. With Brian it's palpable, you can hear it in his voice, and if you ever have the opportunity to train with him or be coached by him, you can feel it in the room. It's not easy to be the best and healthiest version of ourselves. The gym might be the thing that gets us going. Wanting to lose fat and build muscle might be the initial motivator, but very quickly, it becomes way, WAY more than that. PS. the part about IG butts is a hilarious quick story right near the end of the episode. You can follow Brian on IG where his posts are always detailed, informative and entertaining. Be on the lookout for his Back to Basics program releasing early 2022. I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

A former client of mine starting training at a new gym when we both moved to different places. This is the story of how that has progressed.She's an A+ personal training client. Dedicated, punctual, works hard, interested to improve, and an all around awesome person to spend a few hours per week with. I no longer train her, but we still speak all the time.When she started at this new gym, she was told how much "potential" she had. This quickly turned into an aggressive diet and crazy training protocol that turned out to not be what she wanted at all. The longer it went on, she started to push back and was met with resistance. Instead of the trainer accepting that she didn't want to do what he was asking - which was unreasonable and unnecessary - he stood his ground. After several conversations, they finally came around to make an appropriate adjustment to better suit her goals and needs. This was an improvement, yet still problematic as this new plan was just the next step in their client "protocol" regardless of what she needs.In my opinion, none of this is ok. As the client, you know what's best for you. And if your coach is not willing to work with you on that, and only push their ideas on you, then that's not ok.My goal with this episode is to highlight that just because someone knows more about a topic than you, it doesn't make them an expert in YOU. Only you know what's best for you, and YOU have to stand up for that. Ask the questions, demand explanations, and work TOGETHER to reach your goals.I am taking on online training clients to build muscle, lose fat, and work towards using fitness as the foundation to building your best life. We'll work together to understand what you need and are willing and able to do. I did an Instagram Live video here that you can watch for some more details. If you're interested, send me a DM on IG.I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Gary Martinez Jr (@gary_martinez_jr) is a speaker, teacher, fitness trainer, author, and father of two children. Through raising his daughter, he has developed skills and techniques for using fitness as a means to help autistic children thrive in school and in life. Gary's daughter was diagnosed with Autism as a young child. Since that time, Gary dove all the way to find the best ways to help her thrive in life. Using his background as a personal trainer he found that exercise, physical activity, play-based activity and overall healthy habits and routines were among some of the best tools to help her. There is a very individual approach needed for each child. Gary spoke about how he approaches training sessions with some children and how he must cater the session that individual child's needs in order for it to be successful. Gary explained how routine and physical activity can be an excellent way to start the day for autistic children. It's a way for them to center themselves and be prepared to handle whatever may come that day. However, there will still be times when children experience meltdowns for any number of reasons. When these events occur, one must work with the child to support them through it. Using the strategies worked on previously to prepare themselves for the day often works, but must be catered to the situation. Gary tells an incredible story of a meltdown his daughter had in a public park and how he used exercise coupled with the use of imagination of some her favourite movie characters to help her through it. There are many people in the world who fall on the autism spectrum, and they need to be supported. Exercise is one such tool that can be useful to help children thrive in school and in life. If you or someone you know is living with someone with autism, this episode and Gary's resources would be an excellent place to find more help. You can find Gary's book, "Living Life Through Their Eyes, Our Journey Together On The Autism Spectrum" on Amazon. You can also find Gary on his website: https://www.autismstar.net/, Youtube, IG, TikTok and Facebook. I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Dr. Kyle Kotchie (@itsdockyle) is a chiropractor and the Owner of Re+Active Sports Medicine (https://www.reactivesportsmedicine.ca/) in Toronto, Canada. Prior to becoming a chiropractor, Kyle was a D1 baseball player and also represented team Canada. His athletic background and personal experience with sports injuries have shaped the way he treats and cares for patients, taking a very active and goal oriented approach to wellness. In the episode we spoke a great deal about prioritizing one's health. There are always reasons why we can't exercise or eat healthy, but in most cases we can do a better job if we make it more of a priority. Kyle spoke about how we can also be very flexible with this. There's no one right way to exercise, and you may not enjoy certain activities. But if you continue to try new activities, eventually you'll find something you enjoy to do. Whether that be lifting weights, swimming, dancing, yoga, or anything else you can think of - there is something out there for you to enjoy and stay active. Kyle also outline his treatment process and discussed his active approach to care. He works with patients to help them move better and return from injury better off than before. Reduce pain, restore function, and then improve physical ability. This goes hand-in-hand with his 7 pillars of health approach. The 7 pillars include: education, manual therapy, optimal nutrition, hydration, sleep hygiene, progressive overload and strengthening, and breathwork. Kyle treats patients from all walks of life along with his multi-disciplinary team at Re+Active Sports Medicine. The clinic is located in East York, Toronto. Check out the clinic website for more information and to book an appointment. You can also connect with Kyle on IG, where he's also very active and engaging. If you’re looking for more guidance or coaching for yourself and you’re not sure where to begin, I’d love to work with you and be your coach to help you achieve whatever fitness goals you have set for yourself. Contact me on Instagram or Twitter to get started. I would greatly appreciate any comments, questions or feedback. If you could share this with a friend, that would mean the world to me. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes. It really helps to spread the message and ultimately help more people.  Connect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss