In this podcast, Rado Pagac, a fitness trainer and a well-known fitness model, shares his observations and experiences as a fitness trainer and gym owner. Tune in as we talk about gym clients and their varying training expectations with regards to health, fitness, and inspiration.  
“People should need to choose trainers wisely so they know that the trainer is going to keep them within their body needs.” –Rado Pagac 

 Rado highlights clients’ needs analysis as a crucial aspect to personal training. 
 They will talk about the importance of choosing the best trainer. 
 Rado will also share some quick tips regarding nutrition.  
 Rado will cite very relatable training experiences from clients. 

Takeaways: 

 Personal training is heavily reliant on the specific needs of the clients. This is why an initial evaluation is strictly implemented at the start of any fitness program. 
 Starters should look for the best trainer. They should consider not just the looks or physical appearance, but also the trainer’s knowledge and personality towards fitness and training. 
  First timers go into the gym with varying expectations and goals. 

Episode 31 - Jumpstart Your Training with Rado Pagac

On this episode of DIWD, David furthers the pitfalls we face when looking to get in shape or lose weight. He details the after-effects of the contestants on the hit tv show, "The Biggest Loser" and how most contestants went back to their regular overweight or even increased their overall weight after extreme dieting on the show. 
And finally, the key to a successful health program is sustainability. David offers his suggestions on where you can start with a health program - through walking. 
 
HERE'S HOW TO START A WALKING ROUTINE:
Slow Pace Walkers: You'll look to burn 75 calories for every mile. 
Week 1: walk ¾ of a mile, every other day
Week 2: 1 mile every other day
Week 3: 1 ¼ mile every other day
Week 4: 1 ½ mile every other day
Month 2: Same distance 6 times a week
 
Medium Pace Walkers: You'll look to burn 100-115 calories per mile
Week 1: walk 1 ½ miles, every other day
Week 2: 2 miles every other day
Week 3: 2 ½ miles every other day
Week 4: 3 miles every other day
Month 2: 3

Episode 30 - Starting a Successful Health Program

On this episode DIWD, David discusses the many pitfalls we face in getting healthy and why we time and time again hop into extreme exercise regimes or fad diets promising drastic change. And what happens to your body when you go all in on these extreme diets and exercises. David chalks it up like this, your quality of life is not measured by your house, car, or job, it’s measured by your health! Want to know a different approach to getting healthy and staying healthy? Have a listen and find out.

Episode 29 - What Can Prevent You From Getting Healthy

On this episode of Do It With Dave, David discusses the life-changing benefits he's personally experienced practicing yoga. He goes into detail about how as a personal trainer he was strong and muscular through his 60's but was really missing out in flexibility. As a nation of shallow breathers yoga is actually just as much a practice of breathing. Practicing yoga also helps with getting in and out of the car and bed. It helps with shrinkage of the spine, tightening of muscles, and above all else, it helps with mental clarity.

Episode 28 - Anyone Can Do Yoga, And Should!

On this episode of Do It With Dave, I give insight into what one can do to get a larger, or smaller, butt. From how much protein to consume, the difference between simple and complex carbs and which ones to eat, along with, what foods to stay away from. I break down the anatomy of the gluteus maximus and the importance of having a strong buttock as well as some strength training exercises you can do for your buttock including wall sits and squats.

Episode 27 - The Buttock

On this episode of Do It With Dave, David discusses the many benefits of planks. Are you still doing crunches and sit-ups? Still looking for a flat and tight stomach?TRY PLANKS! They’re highly effective and less time consuming. Planks hold many benefits including using more muscle groups, as well as better for your back and neck. Another great feature of planks is that there are variations of planks for all skill levels, beginner, intermediate, and advanced. 
 
David also walks you through how to do planks - both high planks and low planks. Want to learn more about how to do planks? Videos coming soon!

Episode 26 - Stop Doing Crunches and Sit-ups - DO PLANKS!

On this episode of Do It With Dave, David discusses the life expectancy of men and women and that on average, women live 5 years longer than men. David chalks it up and determines it's a direct reflection of what they eat, what type of exercise they do, how they manage stress, and where they store fat. 

Men, looking to narrow the life expectancy gap? Here are some tips: 
1. Cut down on heavy drinking and smoking
2. Eat less meat, if you do eat meat, look for leaner cuts
3. Exercise, if you're already exercising, add more aerobic exercises to your routine
4. Avoid risky behavior that could likely kill you
5. Have a good guy friend or group of friends you can talk to
6. DO YOGA!
7. Go to the doctor when you see or feel something with your body, get it checked out

Episode 25 - The Difference Between Men and Women's Health

On this episode of Do It With Dave, David just completed a 3-day “Perform Better Summit” and shares his take on the personalized fitness industry. David’s been attending these seminars over the last 12 years and has seen a huge shift in the way health is taught in the gym. It’s no longer about how much you can lift, it’s about how you’re able to move in a fluid and mobile manner. Furthermore, David talks about the new emphasis on stretching, breathing, and massage in the health industry and how this trend is only going to continue to grow.

Episode 24 - Perform, Better

On this episode of Do It With Dave, David discusses new studies coming out on coffee, walking, and fish oil. Furthermore, he defines obesity and what it means to your health. What can you do if you know you need to lose 20, 30, or even 40 pounds of weight? David breaks down what you can do to remove fat by replacing it with muscle, increase water intake, and eating "healthy snacks".

Episode 23 - What You Can Do About Obesity

On this episode of Do It With Dave, David discusses the small changes he made in his personal life that led to big results. From mindful eating (not dieting), walking every day, meditation, correcting his sleep apnea, reducing his weight and waist size, strengthening his back and knees, breathing exercises, increasing energy levels, etc. All of which are essentially free! LET’S FINISH STRONG!

Episode 22 - 13 Improvements in My Health

On this episode, David talks about the many takeaways from each episode and how you can live a happier, healthier and more fulfilling life. He discusses how "youth" is wasted on the young, the many benefits of walking, improving your health at work, the amazing benefits of coffee, the negatives of stress, your heart - the most important muscle in your body, and the ongoing discussion of diet OR exercise to lose weight and stay fit.

Episode 21 - RECAP of Season 2

On this episode, David discusses a deep-rooted question in health. Should we diet, decreasing calorie intake, or exercise, and burn off calories? Fad diets tell you to stop eating certain foods, even negating whole food groups, and studies suggest dieting actually increase cortisol levels in your body. So what does the science say? Listen to find out!

Episode 20 - Diet OR Exercise

On this episode, David breaks down plaque build up in your arteries and the importance of blood flow, aerobic exercise whether slow or fast is good for you, how to reduce sodium, saturated fats, and bad cholesterol and puts an emphasis on going to your doctor and getting tested. He ends with 7 tips on what you can do to decrease your chance of a heart attack.

Episode 19 - The Heart is a Muscle

On this episode, David continues the conversation about stress and the sources at which it comes. News networks are a big culprit as well as social media and the psychological judgment we endure "scrolling" through our newsfeeds. David also covers ways we can relieve ourselves of these feelings, by eating healthier, boosting our own self-esteem, deep (sequential) breathing, exercising and more. Surround yourself with positive people and do good deeds, you'll be surprised at how good these things feel. All you need is to set aside 10-20 minutes a day, and you'll be on your way!

Episode 18 - Stress, What We Can Do About It

On this episode, David discusses the positive and negative effects of stress, your fight or flight response, and how your body produces cortisol. The toll chronic stress plays on lives and how if not treated will lead to depression. David also covers his past as a defense attorney and the stress that came with his career and marriage.

Episode 17 - Stress Pt. 1

On this episode, David discusses the many advantages of drinking the antioxidant-rich, black coffee, and the benefits of caffeine (don't add cream or sugar). He also discusses decaf coffee, the Framingham Heart Study, the reduced risk of a heart attack, and the physical/mental beneficial properties of phenols

Episode 16 - The Many Benefits of Coffee

On this episode, David helps you stay flexible at work with hip swings, toe touches, and calf raises. Also, learn how meditation is extremely healthy for you, it’s like food for your brain - relax your brain at work with 5 minute breaks from your email and phone calls. Do deep breathing to increase productivity or for the opposite, relaxation.

Episode 15 - Improving Your Health at Work Pt 2

On this episode, David breaks down simple exercises you can do at your desk. He also discusses how lunch is the “new most important meal of the day”, how bringing a lunch to work saves you on caloric intake, and how healthy snacks are important to keep your metabolism working throughout the day.

Episode 14 - Improving Your Health at Work Pt 1

On this episode, David discusses a recent New York Times article, the many benefits of walking, what happens to your body when you stop moving (Atrophy), How to start a walking routine, where you can walk, apps you can use to measure your walking, and so much more! 

Do It With Dave - https://doitwithdave.com/

Episode 13 - The Many Benefits of Walking

Season 2 - Episode 12
On this episode, David talks about health magazines and there inaccurate portrayal of who really needs health, how you can gain muscle in your later years and reap the benefits long term, and the importance of magnesium.

Ageless Dave

Ageless Dave

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