You don’t need a perfect workout.

You need a workout you can actually do when life is busy, messy, and far from perfect.

In this episode, I talk about why so many people skip workouts even when they want to be consistent. Often, it’s not because they’re lazy or unmotivated. It’s because the workout in their head feels too big.

45 minutes.
 The full program.
 The perfect session.
 The gym.
 The sweat.
 The energy.

But when you don’t have time or motivation, that “perfect workout” often turns into no workout at all.

That’s why I introduce my simple M.I.N.I. framework:

M — Make it short
I — Identity rep
N — No zero days
I — Improve later

You’ll learn why a 10-minute workout is not a failed workout — it’s a kept promise. And kept promises build self-trust.

This episode is for you if you keep saying, “I’ll restart Monday,” or if you struggle to stay consistent when life gets busy.

If you want help building a training and nutrition routine that fits your real life, check my coaching options here:

personaltrainerturo.it

Most adults who struggle with food didn’t just wake up one day with a problem.

Often, the story started much earlier.

Maybe food was used as comfort.
Maybe you were told to finish your plate.
Maybe you were bullied about your body.
Maybe dieting, shame, or feeling “not good enough” became part of your relationship with food.

In this episode, I’m joined by Kamy Moussavi, founder of Step Together, to talk about how childhood experiences shape emotional eating, overeating, body shame, and food struggles later in life.

Kamy shares his own story of moving from Iran to Canada as a child, growing up overweight, being bullied, struggling with binge eating and bulimia, and later turning that pain into work that helps families break the cycle.

We talk about:

•  Why food struggles are rarely just about willpower 
•  How stress, shame, loneliness, and emotional needs can show up as overeating 
•  Why dieting as a child can create long-term damage 
•  How parents can support children without shame or punishment 
•  Why adults need to understand their own food story before passing patterns on 
•  How to start breaking the cycle with more awareness and compassion 

This conversation is for you if you’ve ever struggled with emotional eating — or if you’re a parent who wants to help your child build a healthier relationship with food and their body.

Because kids are not broken.
Adults are not lazy.
And food struggles are often about much more than food. 

Learn more about Kamy’s work at steptogether.us

And if you want help building a healthier relationship with food, movement, and your body, you can check my coaching options at:

personaltrainerturo.it

You know strength training would help.

You know it can support your metabolism, bones, posture, confidence, and long-term health.

But still… starting feels hard.

Maybe you feel too weak.
 Maybe the gym feels intimidating.
 Maybe you don’t know what exercises to do.
 Maybe you’re afraid of doing it wrong.
 Or maybe you keep thinking, “I should have started years ago.”

In this episode, I break down why strength training can feel so difficult to start after 40 and how to make it feel simpler, safer, and more realistic.

I share my simple L.I.F.T. framework:

L — Lower the entry point
I — Ignore perfection
F — Focus on feeling stronger
T — Track small wins

This episode is for you if you know you should start strength training, but you feel unsure, overwhelmed, or not confident yet.

Strength training after 40 is not about trying to be 25 again.

It’s about becoming strong for the life you want now.

If you want help building a training and nutrition routine that actually fits your real life, check my coaching options here:

personaltrainerturo.it

You want to be consistent with your workouts.

You know training is important.
You know you’ll feel better after.
You know it helps your body, energy, confidence, and health.

But still… you skip.

Not because you’re lazy.
Not because you don’t care.
And not because you need more discipline.

In this episode, I explain why many people keep skipping workouts even when they truly want to be consistent and how to fix it with my simple M.O.V.E. framework:

M — Make it smaller
O — Own your minimum
V — Value the streak
E — Expect bad days

You’ll learn why your workout plan needs to work on busy, tired, stressful days and not only on perfect days.

If you’ve ever said, “I’ll restart Monday,” this episode is for you.

And if you want help building a training and nutrition routine that actually fits your real life, check my coaching options here:

personaltrainerturo.it

You already ate dinner.

You’re not really hungry.

But still… you walk into the kitchen, open the fridge, check the cupboards, and look for “something small.”

And before you know it, that small snack turns into much more than you planned.

In this episode, I talk about why you keep eating after dinner even when you’re not hungry and why this has nothing to do with being weak or lacking discipline.

I share my simple S.T.O.P. framework to help you understand and change this pattern:

S — Slow down before eating
T — Track the trigger behind the craving
O — Offer another option besides food
P — Plan tomorrow before tonight happens again

If evenings are the hardest part of your day, this episode will help you create more awareness, more control, and more self-trust without needing to be perfect.

Simple challenge for tonight:

Before eating after dinner, ask yourself:

“Am I hungry, or am I looking for something?”

That one question can be the start of real change.

If you want help building a routine that fits your real life with food, training and habits that actually last, you can check my coaching options here:

https://personaltrainerturo.it/

You don’t overeat because you’re hungry.

👉 You overeat because you finish your plate.

In this episode, I explain why this habit is so hard to break and how to change it using my simple P.L.A.T.E. framework.

If you’ve ever eaten past fullness just because the food was there… this episode is for you.

You eat well all day… and then lose control at night.

Sound familiar?

In this short episode, I break down why evenings feel so hard — and why it’s not about discipline.

You’ll learn:

•  Why you overeat at night 
•  How stress and fatigue drive your choices 
•  Simple ways to stay more in control without being perfect 

If you’ve ever thought, “I was doing so well… until the evening” — this episode is for you.

Want help building a routine that actually works for your life?

Check out my coaching options from my website https://personaltrainerturo.it/

Most people already know what to do.

Eat better.
Move more.
Be consistent.

So why do so many still feel stuck?

In this episode, I sit down with Toby Brooks — professor, coach, and host of the Becoming UnDone podcast — to talk about the real reason people keep falling off track.

It’s not a lack of discipline.
It’s not a lack of knowledge.

It’s identity.

We go deeper than workouts and nutrition and explore:

•  Why you keep starting strong… and falling off after a few days 
•  Why willpower always runs out 
•  How your identity shapes your habits (without you realizing it) 
•  What to do when life changes and your old routines stop working 
•  Simple ways to rebuild consistency that actually lasts 

This episode is for anyone who feels like:
 “I know what to do… but I just can’t stick to it.”

If that sounds like you, this might be the shift you’ve been missing.

Connect with Toby Brooks:

https://tobybrooksphd.com/

Why do you keep starting over… even when you really want to change?

Every Monday feels like a fresh start.
New plan. New motivation. New rules.

And by Wednesday… it’s already slipping.

So you reset again next week.

👉 This is what I call the Monday Reset Trap.

In this episode, I break down why this cycle keeps happening and more importantly, how to finally get out of it.

You’ll learn:
 • Why one “off day” is not failure (and never was)
 • How to stop the all-or-nothing mindset that keeps you stuck
 • A simple way to stay consistent—even on your worst days
 • Why 10-minute workouts might be the most powerful tool you’re not using
 • How to adjust your plan when life gets busy instead of quitting
 • What to do when you’re injured (and how to keep your routine alive)

I’ll also share real coaching insights from working with clients who felt stuck for years, until they stopped restarting and started adapting.

Because the goal is not to be perfect.

👉 The goal is to stop starting over.

If this episode helps you…

Send it to someone who keeps saying:
 “I’ll start again on Monday.”

It might be exactly what they need to hear.

Connect with me

If you want help building a routine that actually fits your life:

→ Follow me on Instagram @personaltrainer_turo
→ Check out my coaching programs
→ Or write me email turo@fitmitturo.com

In this episode, I talk about something many people get wrong:

👉 You don’t need more discipline. You need a better system.

Most people think they fail because they are not motivated enough or not disciplined enough. But the real problem is this:

They are relying on willpower instead of building systems that actually support their daily life.

Because discipline works… until it doesn’t.

Just like a phone battery, it gets weaker during the day. And when your energy is low, that’s exactly when you need your habits the most.

In this episode, I explain how to build simple systems that make consistency easier — even on your worst days.

In this episode, I talk about:

• Why discipline is unreliable (and what to do instead)
• How to build systems that work when your energy is low
• The power of changing your “default behaviors”
• Why visible foods trigger overeating
• How to use the 2-minute rule to get started
• How to reduce decision fatigue with simple routines
• Why you need a “bad-day plan” to stay consistent

The goal is not to be perfect.

👉 The goal is to make good choices easier and automatic.

Because when your system is right, you don’t have to fight yourself every day.

If this episode helped you, share it with someone who needs to hear it.

And if you want help building a system that actually works in your real life — even on your busiest or hardest days — reach out to me:

Instagram: @personaltrainer_turo
Email: turo@fitmitturo.com

I’ll help you build something simple that you can stick to.

In this episode, I talk about something everyone struggles with:

What do you actually do when you don’t feel motivated?

Because the truth is… motivation comes and goes.
And if your progress depends on motivation, your results will also come and go.

I share exactly what I do on those days when I don’t feel like training, eating well, or sticking to my routine and what I teach my clients to do instead.

This is not about pushing harder.
It’s about making things simpler, easier, and more consistent.

If you’ve ever said:
“I know what to do, but I just don’t do it”, this episode is for you.

In this episode, I talk about:

• Why waiting for motivation keeps you stuck
• How to lower the bar so you actually start
• The “minimum day” rule that keeps you consistent
• How removing decisions makes everything easier
• Why imperfect weeks are still progress
• How to shift your identity from “unmotivated” to consistent

The goal is simple:

👉 Build a system that works even on your worst days.

Because those days matter the most.

If this episode helped you, share it with someone who needs to hear it.

And if you want help building a simple plan that actually works in real life — even when you don’t feel motivated — reach out to me:

Instagram: @personaltrainer_turo
Email: turo@fitmitturo.com

I’ll help you build something you can stick to.

In this episode of the FitMitTuro Fitness Podcast, I’m joined by strength coach and educator Heike Yates, who specializes in helping women stay strong, mobile and confident after 50.

Many women believe that aging means slowing down, losing strength and accepting physical limitations. But the truth is the opposite: the years after 40 and 50 are exactly when strength training becomes most important.

In this conversation, Heike and I talk about what actually happens in the body as we age — from hormonal changes to muscle loss — and what women can do to stay strong, active and independent for decades to come.

We also discuss the mindset shifts many women need to make in midlife, why mobility and strength go hand in hand, and how small consistent habits are far more powerful than extreme fitness plans.

If you want to feel strong, capable and confident as you get older, this episode will give you practical insights you can start using immediately.

In this episode we discuss:

• Why women naturally lose muscle after 40 and how to prevent it
 • The role of strength training in healthy aging
 • How mobility and strength work together
 • Why many women stop training too early
 • Mindset, confidence and body image after 50
 • Simple habits that help women stay active and independent

Heike’s work focuses on realistic, sustainable fitness — not quick fixes — and helping women build strength that supports them for life.

Connect with Heike Yates

Website: https://heikeyates.com/

Podcast: https://heikeyates.com/category/podcast/

Instagram: https://www.instagram.com/heikeyates

Connect with Turo in Instagram @personaltrainer_turo

If you enjoy the podcast, please share this episode with someone who could benefit from it.

Thank you for listening!

In this solo episode, I talk about something many people experience but rarely understand: why evenings are often the hardest part of the day when it comes to food.

Many people tell me the same story.
They eat well all day, stay disciplined at work, maybe even get a workout in… and then the evening comes and everything falls apart.

Snacks appear.
Dessert turns into more food.
And suddenly it feels like all the progress of the day is gone.

But this is not just about willpower.

In this episode I explain the real reasons evenings are so challenging, including:

• Decision fatigue and mental exhaustion after a long day
• Stress finally catching up when the day slows down
• Undereating earlier in the day and trying to “save calories”
• Lack of structure in the evening environment
• Using food as the main reward after a busy day

I also share practical strategies that help many of my clients create more stability in the evenings, including:

• Eating real meals earlier in the day
• Adding structure instead of extreme rules
• Planning realistic snacks instead of trying to be perfect
• Creating evening routines that help you relax without relying on food

The goal is not perfect evenings.

The goal is building a routine that works in real life.

Because long-term progress comes from consistent habits, not from trying to control everything.

In this episode, I talk about something deeper than calories or dieting.

I talk about trust.

Many people don’t struggle with information anymore. They know what to eat. They’ve tracked macros. They’ve tried multiple diets. But they still don’t trust themselves around food.

Years of restriction, labeling foods as “good” and “bad,” and starting over every Monday slowly erode self-trust.

I share the example of Sylvia, who tracked her calories accurately but still felt out of control under stress. Her issue wasn’t knowledge. It was extreme control.

In this episode, I explain:

• Why extreme restriction leads to rebound and overeating
• Why all-or-nothing thinking damages self-trust
• The difference between control and awareness
• How tracking can rebuild trust when used correctly
• Why structure beats perfection

I also share practical steps to rebuild food trust:

• Three real meals per day with protein in each
• Planned, realistic snacks
• Tracking for awareness instead of punishment
• Strength training at least twice per week
• Prioritizing sleep and recovery
• Keeping small promises instead of chasing extreme rules

Your body doesn’t respond well to punishment. It responds to consistency.

Trust with food doesn’t come from doing more.
It comes from doing less but consistently.

If you’ve ever felt like you “should know better” but still struggle, this episode is for you.

I’m resharing this episode because this is one of the most common frustrations I see:

“I’m eating clean… so why am I not losing fat?”

In this episode, I break down the real reasons why clean eating alone doesn’t guarantee fat loss.

I talk about how even healthy foods can slow progress when portion sizes are underestimated. Foods like nuts, avocado, granola, salmon, and peanut butter are great — but calories still matter. Energy balance still matters.

I explain why tracking your food for a few days can be eye-opening, and how small daily miscalculations add up over time.

We also go deeper into metabolic adaptation, especially for women over 35. Long-term dieting can slow your metabolism and increase cravings. I explain how reverse dieting can help restore metabolic function and support long-term fat loss.

Another important point: water retention. When you start strength training, your body holds water during muscle repair. The scale may not move — or may even go up — even though you’re progressing.

That’s why I recommend:

• Tracking food intake for awareness
• Measuring portions accurately
• Training full body strength 2–3 times per week
• Taking progress photos and measurements
• Focusing on consistency, not perfection

You’re not broken.
 You’re not failing.
 You might just be missing a few key details.

If you’ve ever felt stuck despite “doing everything right,” this episode will help you understand what’s really happening — and what to adjust.

In this solo episode, I share what the Olympics really look like behind the scenes and what they taught me about consistency, discipline and pressure.

Most people see highlight reels. What I experienced was structure, repetition, logistics, and calm preparation.

The Olympic Village is simple. Security is strict. Media coverage is global. But what truly matters isn’t glamour, it’s daily discipline. Our team went through two and a half years of preparation, constant adjustments, mental health support, and detailed planning to perform on that stage.

I talk about:

• Why Olympic athletes rely on boring, repetitive routines
• How pressure is treated as a privilege, not a threat
• Why sleep, hydration, and recovery matter more than flashy training tools
• What losing 6-0 to the USA taught us about growth and perspective
• Why small daily habits separate elite performance from average effort

One of the biggest takeaways for me was this: consistency beats intensity. Not just in elite hockey but in everyday life.

You don’t need Olympic talent to apply Olympic standards. You need discipline, recovery, repetition, and the ability to stay calm when things don’t go perfectly.

This episode is not about medals.
It’s about process.

If you want long-term progress, in fitness, business or life, this one is for you.

In this episode, I sit down with Kristina Morros, a former critical care nurse anesthetist and the founder of Get Healthy or Get Dead.

Kristina shares her journey from working inside the medical system to advocating for functional medicine, patient education, and personal responsibility in health. We talk openly about where the healthcare system works well — especially in emergencies — and where it falls short when it comes to creating long-term health.

Kristina explains why focusing on root causes like gut health, hormones, stress, sleep, hydration, and movement matters more than chasing quick fixes or health trends. We also discuss how stress and nervous system regulation are still widely underestimated, and why modern life keeps so many people stuck in a constant state of overload.

We touch on the pandemic, misinformation, and why so many people have lost trust in institutions — and how that makes it even more important to stay curious, ask questions, and take an active role in your own health decisions.

This conversation is about balance, awareness, and getting back to basics. Not extremes. Not perfection. Just honest, practical steps toward feeling better and staying healthy long term.

If you’ve ever felt overwhelmed by conflicting health advice or unsure who to trust, this episode will help you zoom out, think critically, and reconnect with what really matters.

Find Kristina Morros here:

Website & coaching:
https://kristinamorros.com

https://gethealthyorgetdead.com

Book + resources:
https://gethealthyorgetdead.com

Substack:
https://gethealthyorgetdead.substack.com

Instagram:
 @gethealthyorgetdead

In this episode, I sit down with Samia to talk about something many people experience but rarely speak about openly: the emotional side of fitness, body image and grief.

Samia shares her personal journey of transforming her relationship with her body, food, and movement. We talk about how grief after losing her father affected her motivation, self-esteem, and daily life and how exercise slowly became a way to reconnect with herself, not punish her body.

This conversation goes far beyond workouts and diets.
It’s about mental health, shame, resilience, and learning to be kind to yourself.

We also explore Samia’s powerful experience on the Camino de Santiago, a journey filled with physical challenges, illness, unexpected kindness from strangers, and moments that reshaped how she understood strength and vulnerability.

In this episode, you’ll hear about:

• emotional eating and body image struggles
• grief and its impact on motivation and mental health
• sustainable fitness and realistic weight loss
• building confidence through movement
• the psychology of self-talk and identity
• non-scale victories and real-life transformation
• why fitness is not just physical, but emotional and mental

If you’ve ever felt stuck in your health journey, ashamed of your body, or overwhelmed by life, Samia’s story will resonate deeply with you. Her journey is a reminder that real transformation doesn’t happen overnight. It happens through honesty, courage, and small consistent steps.

If this episode touched you:

• Share it with someone who might need to hear it.
• Leave a review or rating to help more people find this podcast.
• And if you’re ready to build a healthier relationship with your body, food, and movement — I’d love to support you on your journey.

You can work with me through my coaching programs (you can find more HERE) or reach out directly (email: turo@fitmitturo.com) to start your own transformation.

January is the time when many people start doubting themselves.

They feel like their plan isn’t working, results aren’t showing fast enough, and the first thought is often: “Maybe I need to change everything.”

In this solo episode, I talk about why so many people quit their fitness goals in January and why changing your plan too often is usually the real problem.

I explain how unrealistic expectations and constant plan-hopping keep people stuck, even when they’re actually doing many things right. Early progress often goes unnoticed because it doesn’t show up on the scale, but it shows up in other ways first like better digestion, more stable energy, improved sleep, or better workouts.

I share why consistency beats variety when you’re trying to create change, especially in the beginning, and why doing less consistently is often more effective than doing more for two weeks and then quitting.

I also talk about patience, using the metaphor of a growing seed, and why long-term progress comes from repetition, not drastic changes.

This episode is a reminder to slow down, trust the process, and stop chasing fast results. If you feel tempted to switch plans or start over right now, this episode will help you pause, reset your expectations, and keep going in a way that’s more sustainable both physically and mentally.

And finally, if you need help with this, email me turo@fitmitturo.com or check coaching options https://www.personaltrainerturo.com/

Lately, I get asked a lot about AI workouts.

Are they good?
Are they better than YouTube workouts?
And do you still need a coach?

In this solo episode, I share my honest take as a coach who works with real people, real schedules, and real life stress and how I use AI in my coaching.

I break down the differences between random YouTube workouts, general AI-generated workout plans, and coach-created programs. I explain why random workouts often fail due to lack of structure, why AI workouts are already a big improvement because they reduce decision fatigue and give people a plan, and where they still fall short.

General AI workouts don’t know your injury history, stress level, recovery, motivation, or what season of life you’re in. They also don’t adjust when life gets busy or when expectations need to change and that’s often where people quit.

I talk about why consistency, progression, and small adjustments matter more than intensity or novelty, and I share a real client example where adjusting the plan helped her stay consistent and feel better again.

My conclusion is simple:
 Random workouts are the worst option.
 General AI workouts are better.
 AI combined with coaching and human adjustment works best.

This episode is about building a workout plan that adapts to real life, instead of starting over every time things get hard. If you’ve been jumping from workout to workout or feel like your plan never fits your life for long, this episode will help you understand what actually leads to long-term results.

If you want to stop guessing and follow a plan that actually adapts to your life, I’m starting my next 8-week challenge on January 26.

You’ll get AI-based workouts that I personally adjust for you based on your goals, schedule, stress level, injuries, and available equipment. The focus is not perfection or extreme training, but consistency and progress that lasts.

You can find all details and sign up via the link HERE

January is the time when motivation drops and many people start thinking they already failed their New Year’s goals.

In this solo episode, I talk about why most January goals don’t stick and why it usually has nothing to do with discipline or willpower.

I share my own experience of moving from December’s noise into January’s quiet, and why that shift often makes people feel stuck, tired, or frustrated. Most goals fail because they’re simply too big, too vague, and too strict to work in real life.

I also use alcohol as a real example, because it shows this pattern better than almost anything else. I explain how alcohol affects sleep and recovery, why all-or-nothing thinking makes progress harder, and why extreme rules often backfire.

Instead of asking “Should I quit alcohol?”, I suggest asking better questions:
Why do I drink? What role does it play in my life right now? And what would a smaller, more realistic change look like?

This episode is not about Dry January or being perfect.
It’s about lowering pressure, shrinking your goals, and focusing on consistency instead of intensity.

If January feels harder than you expected, this episode will help you reset your goals and keep going without burning out.

Most men are told that prostate problems are just part of getting older.

Dr. Lisbeth Roy says that’s simply not true.

In this episode, I sit down with Dr. Lisbeth Roy, board-certified functional and regenerative medicine physician, to talk about what’s really behind prostate issues, low energy, hormone problems, and declining performance in men over 40.

We discuss why standard medical tests like PSA often miss the real problem and how hidden infections, chronic inflammation, toxins, and gut issues quietly damage prostate health over time.

Dr. Roy explains:

• Why prostate symptoms are not normal aging
• How gut health and the immune system affect the prostate
• Why testosterone therapy often helps short-term but fails long-term
• The role of chronic infections most doctors never test for
• How toxins and plastics disrupt hormones
• Why men delay getting help and the emotional cost of that delay

We also talk openly about the impact prostate problems have on confidence, relationships, work, and daily life, and why partners play a key role in early action and support.

This is not about quick fixes.
This is about finding the root cause and fixing the system.

If you are a man over 40 or you care about one then this episode could change how you think about health, aging, and prevention.

Resources mentioned in this episode:
AskDrRoy.com
DoctorsStudio (Dr. Roy’s clinic and programs)

If this episode helped you, please share it with someone who needs to hear it and leave a review to iTunes and/or Spotify as it helps the show reach more people.

In this episode, I want to push back on the whole “New Year, New You” thing.

You are not a broken project. You don’t need a completely new version of yourself. What you need is better support, kinder self-talk, and a simple plan you can actually stick to when life is messy.

In this conversation, I walk you through:

• Why “New Year, New You” often starts from self-attack
• How all-or-nothing thinking ruins January for so many people
• How to create one simple identity sentence that guides your choices
• How to pick ONE anchor habit for the next 7 days (that still works in a busy week)
• How to use a “day-after routine” instead of beating yourself up after overeating or skipping workouts

I’ll also give you 10 reflection questions you can use to close this year and open the next one in a calmer, smarter way.

Your 10 Reflection Questions

Grab a pen and answer these in your notes:

1. What went better this year compared to last year with your health, food, movement or sleep?
2. Where did you surprise yourself in a positive way?
3. Where did “all-or-nothing” show up most often for you?
4. What helped you get back on track when you fell off?
5. What habits or routines made you feel strongest this year?
6. Where did you still get in your own way? (thoughts, beliefs, patterns)
7. What is one thing you want to do less of next year?
8. What is one thing you want to do more of next year?
9. Finish this sentence: “In 2026 I’m the woman who…” (or “I’m the person who…”)
10. What is ONE key habit you want to focus on in January, even in a busy week?

Examples of that one January habit:

• Two strength workouts per week
• 7–8k steps most days
• Protein at two meals per day
• Bedtime before 10:30 pm three nights per week

You don’t need to become a “new you” on January 1st.
You just need to support the you who is already here.

If you want extra accountability, send me your identity sentence and your January anchor habit on Instagram @personaltrainer_turo or email turo@fitmitturo.com. And if this episode helps you, it would mean a lot if you share it with a friend or leave a quick review for the show.

Did you eat more than usual over Christmas or the holidays… and now you feel heavy, guilty, or “off track”?
Before you jump into a detox, crash diet or punishment workout, listen to this episode.

In this solo episode, I walk you through a calm, realistic post-holiday reset you can actually stick to – with no shame and no “all or nothing” rules.

You’ll learn:

• Why you don’t need to “undo” Christmas or feel bad for enjoying food
• The problem with detoxes and punishment plans (and why they backfire)
• My Day-After Reset Script:

1. One kind sentence to say to yourself
2. What to eat at your first meal (protein-first)
3. How to move your body without trying to “burn off” food
4. A simple evening routine to feel normal again

• A 3–7 Day Gentle Reset Plan with four anchors:

1. Strength training 2x per week
2. A realistic step goal as your “safety net”
3. Protein at two meals per day
4. 2–3 nights of better sleep

• How to handle the scale after holidays without freaking out
• How to talk to yourself in a kinder way so you don’t give up

This is not a detox.
This is not a “make up for being bad” episode.
It’s a step-by-step guide to get back into your groove, support your body, and keep your long-term progress.

After you listen, choose:

One “day-after” habit (for example: big glass of water, protein breakfast, or a walk), and

One anchor for the next 3–7 days (strength 2x, steps, protein at 2 meals, or better sleep).

If you want extra accountability, send me a message on Instagram @personaltrainer_turo and tell me:
“My reset anchor this week is ______.”

You’re not behind.
You don’t need to fix yourself.
You’re just continuing your journey with a few big meals in between.

In this episode, I’m not talking about calories, macros or step counts.
I’m talking about the stories in your head that decide if you actually follow through or not.

My guest is Tim Shurr – a high-performance hypnotist and mindset coach who has spent over 30 years helping people upgrade their beliefs, calm anxiety and stop self-sabotage. He’s also the author of “One Belief Away” and has worked with thousands of people who kept saying the same thing you might have said too:

“I know what to do… I just don’t do it.”

In our conversation, we dive into:

• What “One Belief Away” really means in everyday life
• How hidden beliefs from childhood run your health, food and body choices today
• Why you keep falling into all-or-nothing thinking and starting over on Monday
• The link between emotional eating, people-pleasing and “I’m not enough” stories
• Why willpower is not the problem – and what is
• Simple at-home tools to start rewiring your beliefs without any special equipment

Tim also walks through how to:

• Spot “mental malware” – old stories like “I always fail” or “I’m not that kind of person”
• Upgrade the belief “I’m not a priority in my own life” to “I am more than enough”
• Talk to yourself in a kinder, more effective way when you want to binge or skip a workout
• Build a new identity like: “I’m the woman who takes care of her body, even on stressful days.”

If you’ve ever felt broken, lazy, or like you “just don’t have the discipline,” this episode is for you.
You’re not broken. You’re just one belief away from showing up differently.

📌 Mentioned in this episode:
– Tim’s books One Belief Away  & Losing Weight Without Losing Your Mind (available on Amazon)
– Tim’s website and resources: indyhypnosis.com

If this episode gives you even one new belief that makes it easier to take care of your body, please share it with a friend or leave a quick review for the show. It helps more people find conversations like this.

You are not behind.
You are just one belief away from your next step.

In this solo episode, I sit down with you like a coach and a friend and walk you through a simple year-end reset for your health.

No crazy goals. No “new you” pressure.
Just 10 honest questions to help you look at this year without guilt, and choose who you want to be next year.

I share my own reflections from this year too – where I surprised myself, where I fell into all-or-nothing, and what I’m changing for next year in my own training, sleep, and habits.

In this episode, I guide you through:

10 reflection questions to close the year differently

1. What worked better this year than last year for your health?

2. Where did you surprise yourself in a positive way?

3. Where did “all or nothing” show up most this year?

4. When you “fell off,” what did you usually do next?

5. How did you cope with stress most of the time?

6. What made consistency hardest for you this year?

7. What identity sentence did you repeat most this year?
(For example: “I am not a sporty person” or “I always fail.”)

8. What identity do you want to grow into next year?
(“I am the person who…” – pick one sentence.)

9. If you could only improve ONE habit next year, which one would move the needle the most for you?

10. What does this habit look like in a normal messy week, not in a perfect week?

By the end of the episode, you will:

• Have your answers to these 10 questions written down
• Choose one identity sentence for next year
• Pick one key habit to focus on in January
• Define what that habit looks like in a busy, imperfect week, so it is realistic and doable

This is not about starting from zero.
It is about seeing the progress you already made, understanding your patterns, and stepping into the next year with a clear, kind plan for yourself.

If you want extra accountability, send me your identity sentence and your one January habit in a message on Instagram @personaltrainer_turo. I would love to read it.

You are not behind.
You are just getting started.

In this episode, I talk about why December doesn’t need to be a “weight loss month” to be a win and how treating it as maintenance season can actually move you further long term.

I’ll walk you through the 4 anchors I use with my clients:

• 2 strength training sessions per week
• A realistic step goal (usually 6,000–8,000 per day)
• Protein at 2 meals per day
• 2–3 nights of solid sleep each week

I also share real stories from my clients to show how small, repeatable actions can stop the “December blow-up, January panic” cycle.

If you want to enjoy holiday food, keep your routines alive, and start January feeling proud instead of behind, this episode is for you.

In this episode I sit down with Dr. Melissa Miskell, a gynecologist with 30 years of experience who has helped thousands of women feel like themselves again using bioidentical hormone therapy. If you’re over 40 and dealing with brain fog, mood swings, belly fat, hot flashes, low sleep, or low libido and keep being told “that’s just aging” ,this one is for you.

Dr. Miskell explains, in simple language, what really happens in perimenopause and menopause, why so many women are misdiagnosed with depression or anxiety, and how hormones like estrogen, progesterone and testosterone actually protect your heart, bones and brain. We also talk about the famous Women’s Health Initiative study, what it got wrong, and why the FDA has now removed the black box warning from estrogen.

You’ll hear:

• The key differences between “normal aging” and hormone imbalance
• Why so many women are given 3 medications (antidepressant, anxiety, sleep) when what they really need is hormone testing
• What bioidentical hormones are and how they’re different from older synthetic options
• Which labs women over 40 should ask for (and why symptoms matter more than one number on a lab sheet)
• When HRT makes sense, when it doesn’t, and how fast many women start to feel better

If you’ve ever felt dismissed, unheard, or confused about your symptoms, this episode will give you hope and better questions to ask your doctor.

Check out Dr Miskell websites https://feelbetterfromdayone.com/ and her clinic https://hormonesbydesign.com

If you want help with strength training, habits, and building a balanced lifestyle alongside your hormone journey, check out my coaching options https://www.personaltrainerturo.com/

Thank you for listening!

This time of year, sticking to your goals feels harder than ever. Busy schedules, dinners, darker days, stress, cravings… and suddenly November becomes the beginning of the holiday spiral.

But here’s the truth:
 You don’t need a perfect plan to stay on track during the holidays — you just need one grounding habit that keeps you steady even when life feels messy.

In this episode, I (Turo) break down the exact strategy I teach my clients to avoid the all-or-nothing mindset that ruins progress. You’ll hear real stories from Samia and Ingrid — two women who stayed consistent through emotional weeks, imperfect days, and stressful moments simply by mastering one simple anchor habit.

You’ll learn:

• Why the “holiday spiral” happens every year
 • The emotional trap behind all-or-nothing thinking
 • How one tiny habit can stabilize cravings, energy, and motivation
 • What habit to choose (and how to stick to it on the worst days)
 • Why consistency beats perfection — always
 • The mindset shift that keeps weight stable even in chaotic seasons
 • How to create your 30-day grounding plan for November + December

If you’ve ever told yourself “I’ll restart in January,” this episode will help you break that pattern for good.

For coaching, free tools, and the Balanced Lifestyle Blueprint:
personaltrainerturo.com

Most people try to act fit before they believe they’re fit and that’s exactly why they fall off track.

In this solo episode, I break down how to rewrite your identity so that consistency becomes effortless. You’ll learn why your current self-image shapes every food choice, workout, and “restart,” and how a simple mindset shift can transform your habits long before the scale does.

I also share real client stories from Samia, who went from calling herself inconsistent to walking every day, and Ingrid, who discovered she’s more athletic than she ever thought possible.

You’ll walk away knowing:
 ✅ Why you can’t outperform your self-image
 ✅ How to build identity-based habits that actually stick
 ✅ Three steps to create your new “I am” statement
 ✅ How to use the 80% rule to stay consistent without perfection

If you’re ready to start thinking and acting like the stronger, more balanced person you want to become — this episode is for you.

👉 Action Step: Write one new “I am” statement today and live by it for the next seven days.

Listen now, and if it resonates, share it with a friend who’s been too hard on themselves lately.
 More coaching tools and free resources: personaltrainerturo.com

In this episode, I explain how women can get stronger, recover faster, and feel more confident by training with their hormones and not fighting them.

For years, women were told to train like smaller men. But your energy, recovery, and performance naturally shift across your cycle and understanding that rhythm changes everything.

I’ll walk you through each phase of the menstrual cycle (and what to do if yours is irregular or you’re in perimenopause), showing how to adjust workouts, recovery, and nutrition for better results and fewer plateaus.

Inside, you’ll learn:
 - The four phases of your cycle and how hormones impact strength and motivation
 - When to lift heavy and when to prioritize recovery
 - How to adjust carbs and protein across your cycle to reduce cravings
 - Why sleep and stress management matter even more in the luteal phase

Your cycle isn’t a setback, it’s your superpower.
 Train in alignment with your body, not in resistance to it.

👉 For personalized workouts that adapt to your energy and hormones, visit personaltrainerturo.com

In this episode, I dive into how your morning coffee habit might secretly be draining your energy and triggering cravings later in the day.

I share my own story of drinking multiple coffees just to “get through the day” and what happened when I learned to work with my body’s natural cortisol rhythm instead of against it.

You’ll learn why timing your caffeine matters, how too much coffee can spike stress hormones and crash your energy, and how to fix it with a few small tweaks to your routine.

We’ll cover:
 - The best time to drink coffee for all-day energy
 - Why skipping breakfast or “not feeling hungry” is actually a hormonal issue
 - How caffeine affects your sleep and cravings even hours later
 - Simple steps to build a calmer, more energized morning

If you’re tired of feeling tired and want to enjoy coffee without wrecking your energy, this episode is for you.

👉 Want help building routines that actually fit your life?
 Check out my coaching programs at personaltrainerturo.com

Have you ever felt like you’re doing everything right — eating healthy, tracking your food, trying to stay consistent - and yet… you’re still tired, moody, or craving sugar all the time?

That’s what I call hidden hunger and I see it all the time with my clients (and I’ve been there myself).
In this episode, I talk about what’s really going on when your body feels off even though your meals look “clean” on paper.

I share stories from a few of my clients — like Samia, whose evening chocolate cravings disappeared after we added more protein in the morning, and Ingrid, who stopped her 3 p.m. energy crashes once she started eating proper lunches again.

You’ll also hear how under-eating, low protein, or poor sleep can mess with your hunger hormones — ghrelin and leptin — and why your body starts craving sugar even when you’re eating “enough.”

And most importantly, I’ll walk you through what I call my Core Four Reset — the simple framework I use with my clients to bring energy and hunger back into balance:

1️⃣ 25–30 g of protein before 10 a.m.
 2️⃣ 25–30 g of daily fiber from fruits, veggies, oats, or lentils
 3️⃣ 8,000+ steps per day and 2–3 strength workouts per week
 4️⃣ 7–8 hours of quality sleep

No crazy diets, no all-or-nothing rules — just a few small habits that make everything else easier.

If you’ve been feeling stuck lately or constantly fighting cravings, this one’s for you.

🎧 Tune in, and let’s make eating and energy feel simple again.

📚 I also mention a few studies in the episode:
 – Harvard Sleep Study (2022): https://www.hsph.harvard.edu/nutritionsource/sleep/

 – WHO report on hidden hunger and nutrient deficiencies

💪 Want help applying this to your own life?
 Check out my free tools and coaching options at personaltrainerturo.com

Most people track everything — calories, macros, supplements, heart rate. Only to end up being overwhelmed. But the truth? Only a few habits truly move the needle.

In this episode, I share how to find and track the 20% of actions that create 80% of your results using my simple “Core Four” system:
💪 Workouts
🚶‍♀️ Steps
🍳 Protein & Fiber
😴 Sleep

You’ll learn how to:
 ✅ Simplify your progress tracking (and avoid burnout)
 ✅ Build awareness through daily tracking without obsession
 ✅ Use sleep, light, and caffeine timing to optimize recovery
 ✅ Identify your ONE habit that makes everything else easier

I also reveal the one-week challenge I give my clients — to track just these four habits for seven days — and why that’s often the turning point in their consistency and confidence.

🎯 Challenge of the week:
Track your Core 4 (workouts, steps, protein/fiber, and sleep) for 7 days and notice which habit makes you feel best.

🧠 When you find your 20%, double down, that’s where the magic happens.

Get your 15-Day FREE Fat Loss Program HERE

 🔗 Tools, trackers, and coaching options: personaltrainerturo.com

Most people think weight loss is about calories, macros, and workouts — but the truth is, it’s your emotions that make or break your progress.

In this solo episode, I open up about the emotional side of weight loss and why managing guilt, frustration, and self-criticism is just as important as managing your nutrition or training plan.

I share real stories from my clients:
 💡 Samia, who learned to celebrate her steps and consistency instead of chasing perfection, and
💪 Ingrid, who’s realizing that progress means doing more of what she loves — not just weighing less.

You’ll learn my simple 4-step emotional mastery framework — Notice, Name, Neutralize, Next Step — to help you turn self-judgment into self-awareness and move forward without starting over.

We’ll also talk about:

• Why emotions derail consistency more than knowledge
• How to stop comparing yourself to your “old” self
• The power of 80% consistency (and why perfection kills progress)
• How to celebrate emotional wins that the scale can’t measure

Because the real transformation happens when you stop fighting your emotions — and start learning from them.

🎯 Action Steps:
1️⃣ Celebrate one small emotional win this week — like choosing a walk instead of guilt.
2️⃣ Share this episode with a friend who’s been too hard on themselves lately.
3️⃣ Explore my free resources and coaching options at 👉 personaltrainerturo.com

Ready for a reset you can actually stick to? In this episode, I walk you through the first 14 days of my 8-week challenge starting October 6—the same simple system I use to help busy women get results without extremes. We’ll focus on 80% consistency, not perfection and I’ll show you exactly what to do in Weeks 1–2 plus how to track progress so the scale doesn’t boss you around.

What you’ll learn

• Week 1 (simple & repeatable):
  • Full-body strength 2×/week (30–45 min)
  • 25–30 g protein at breakfast
  • ~50,000 steps/week (~7k/day average)
  • 2 anchor nights of 7.5–8 h sleep
• Week 2 (small add-ons):
  • Mobility snacks (10 min × 2)
  • Fiber 25–30 g/day (4–6 servings produce)
  • Recovery habit (3–5 min breathwork) + realistic alcohol ceiling
• Progress Dashboard: weekly weight averages, waist measurements, and strength notes so you see real wins even when daily weight fluctuates.
• Proof it works: Samia’s –3 cm at the waist and Sanna’s –1.2 kg by applying this exact approach.

Action step: Pick one habit (protein at breakfast, steps, or sleep) and hit it at 80% for the next 7 days. Track your weekly weight average + waist and DM me @personaltrainer_turo your scorecard.

Join the challenge (starts Oct 6): Get a personalized plan, accountability, and coaching for 8 weeks. Save your spot here → personaltrainerturo.com

In this solo episode, I break down why the scale is only one data point and often a misleading one. Daily weight swings (water, salt, cycle phase, hard workouts, sleep) can hide real progress. Instead of chasing perfection, I show you how to win with 80% consistency and a simple Progress Dashboard that tracks what actually moves the needle: weekly weight averages, waist measurements, strength performance, steps, protein, sleep, and more.

You’ll learn:

• How to read weekly trends vs. single weigh-ins (and when not to weigh)
• The 80% rule: realistic habits that beat all-or-nothing plans
• What to include in your Progress Dashboard (leading + outcome metrics)
• A 7-point audit to troubleshoot slow progress (intake drift, protein gaps, NEAT, sleep, alcohol, cycle timing)
• Sustainable fat-loss pace: ~0.25–0.5% bodyweight/week

Action step: Pick one habit to hit at 80% this week (protein at breakfast, 8k steps, or 7 hours of sleep), track your weekly weight average + waist, and DM me your scorecard on Instagram so we can celebrate the win.

Copy/Paste for IG/Show Notes: Weekly Progress Scorecard

Pick your 8 lead habits. Score each day 1/0. Aim ≥80% for the week.

• ☐ Protein at each meal (≥25–30g at breakfast)
• ☐ Steps (≥7–9k)
• ☐ Strength training (2–3×/week)
• ☐ Sleep (≥7h)
• ☐ Fiber/produce (≥25–30g or 4–6 servings)
• ☐ Alcohol ceiling (≤ X/week)
• ☐ 3–5 min breathwork
• ☐ Water (e.g., 2–3 L)

Track outcomes weekly (not daily):

• Weekly weight average (3–5 weigh-ins → average)
• Waist/Hip measurements
• 1–2 gym PRs (load/reps or push-up count)
• Energy/Mood (1–10)

Pro tips:

• Weigh under consistent conditions; skip the morning after heavy training, travel, alcohol, or poor sleep.
• For cycles: compare follicular-phase averages month to month, not day to day.
• Celebrate 80% weeks—they compound faster than sporadic “perfect” days.

Your challenge this week:
Pick one lead habit to nail at 80%, track your weekly average weight + waist, and DM me your scorecard so I can cheer you on.

In this episode, I sit down with Dr. Heather Stone, a functional medicine practitioner with 20+ years of experience helping women navigate hypothyroidism and Hashimoto’s. We unpack why so many women have “normal” thyroid labs but still feel exhausted, foggy, or stuck with weight—and what to actually do about it.

We cover:

• Thyroid 101: Hashimoto’s vs. hypothyroidism, and why TSH alone can miss the full picture
• Smart testing: The useful panel (TSH, free T4, free T3, antibodies) and when to consider reverse T3, ferritin, Vitamin D, B12, and blood sugar markers
• If it’s not Hashimoto’s… common “mimics” of thyroid symptoms (perimenopause, stress, poor sleep, low iron, unstable blood sugar)
• Nutrition that helps: Protein targets, simple blood-sugar wins, and how to experiment without going extreme
• Training without crashing: How to strength train 2–3x/week and dose cardio when energy is low
• Self-advocacy: How to talk to your doctor if you feel dismissed, and practical next steps

This is educational only—not medical advice. If you’ve felt unheard or confused by mixed messages, this conversation will help you build a plan you can actually follow.

Links mentioned: Free Facebook Group Happy,Healthy & Lean: Women Overcoming Low Thyroid (126k members)

Instagram: @drheatherstone & @personaltrainer_turo

Book: Thyroid Transformation Blueprint

If this episode helps, share it with a friend—and if you’re ready for coaching support, you can explore options at personaltrainerturo.com

In this episode, I share some exciting news—my podcast was recently recognized as one of the top nutrition and fitness podcasts! But here’s the truth: it didn’t happen overnight. It’s the result of small, consistent steps taken over five years.

And that’s exactly the lesson I want to pass on to you. When it comes to health and fitness, it’s not about being perfect—it’s about progress. One small win at a time.

I’ll walk you through:

Why the myth of overnight success is holding you back in fitness.

How even simple swaps—like high-protein yogurt or drinking water before coffee—can add up.

Client stories that show how small wins beat extreme diets every time.

Why consistency, not perfection, creates lasting results.

👉 This week, commit to one small win—whether that’s adding 1,000 steps, having protein at breakfast, or going to bed 15 minutes earlier. Remember, it’s the small actions that create the big transformations.

If this episode resonates, please share it with a friend, leave a review, and explore my coaching options at personaltrainerturo.com

Hi, it’s Turo here. In this episode, I’m diving into something a little different: how culture shapes the way we eat, move, and think about health.

Growing up in Finland, meals were quick, functional, and often tied to rules and restriction. Now living in Italy, I’ve experienced the complete opposite—meals as social events, daily movement built into life, and a guilt-free approach to enjoying food.

I’ll share the biggest lessons I’ve learned from both cultures, from how Italians stay active without “working out,” to why their relationship with pasta looks nothing like the diet culture mindset in Northern Europe.

If you’ve ever struggled with guilt around food or felt like exercise was just a box to check, this episode will give you a fresh perspective on how to build sustainable, balanced habits—no matter where you live.

👉 Action step for you this week: Notice your own cultural defaults this week and try making one small shift toward more balance.

If you need any help, check out my FREE Guides like individual workouts and coaching options: https://www.personaltrainerturo.com/

In this episode, I (Turo Virta) share my personal journey with alcohol—growing up with a dad who drank daily, going out every weekend in my 20s, and where I’m at now: only having a few drinks occasionally.

For years we heard that moderate drinking might be good for you, maybe even protective for the heart. But newer, higher-quality studies tell a very different story. What seemed like “benefits” often came from healthier, more affluent people being compared to less healthy non-drinkers—not from alcohol itself.

Here’s what we now know:

• The World Health Organization makes it clear: there is no safe level of alcohol use when it comes to health risks, especially cancer (WHO source
  ).
• Harvard researchers also confirm that even light to moderate drinking increases risk of several cancers and may shorten life expectancy (Harvard source).

In this episode, I break down:

• Why even “a glass of wine a day” isn’t harmless.
• The link between alcohol, cancer, brain health, and sleep.
• My own reflections on cultural drinking habits in Finland and Italy.
• Practical ways to be more intentional—like swapping in alcohol-free options or making social drinking the exception, not the norm.

👉 I encourage you to reflect on your own relationship with alcohol. Try reducing or even better skipping it for a month and notice what changes. You´ll be surprised how your sleep, energy, mood and even cravings are improving.

If you found this episode helpful, please share it with a friend who might need to hear it. 

Thank you so much for listening and if you have any questions or topics you would like me to answer, feel free to email me turo@fitmitturo.com 

In this episode of the FitMitTuro Fitness Podcast, I sit down with Ariana Hakman, founder of Luna Fit, to uncover how busy women can finally build a body they love—without restrictive diets, endless cardio, or food guilt.

Ariana shares her journey from corporate finance burnout to creating a wellness brand that blends technology, nutrition, fitness, and community. We dive into the real reasons 50% of Americans are overweight, why quick fixes fail, and the 5 simple daily habits that can change your health for good—no matter how busy your life is.

You’ll learn:

• The 5 health habits Ariana swears by for sustainable results
• How to make progress when time and energy are limited
• Why sleep, hydration, and protein matter more than you think
• How AI and personalized coaching can make healthy living easier than ever

Whether you’re struggling with consistency, fighting food guilt, or just want a simpler approach to fitness, this conversation will give you the tools and mindset shifts to get results that last.

Check out Luna Fit and follow them on Instagram, TikTok, and YouTube: @lunafituniverse and check out their website www.lunafit.com/

 Explore my coaching options: personaltrainerturo.com

Have you ever felt like you need to “work off” what you ate—or that exercise is punishment for not being perfect? In this episode of the FitMitTuro Fitness Podcast, Turo Virta breaks down why this mindset keeps you stuck in guilt and inconsistency—and how to finally heal your relationship with exercise.

You’ll learn why movement should be about building strength, confidence, and health—not burning calories or earning food—and discover five practical steps to shift from punishment to power:

• Stop using workouts to “earn” or “burn” food
• Redefine what counts as exercise (yes, short walks count!)
• Train for how you want to feel, not just how you want to look
• Build a strength foundation with simple, full-body workouts
• Let go of all-or-nothing thinking and focus on consistency

This mindset shift will help you enjoy exercise, celebrate your body’s abilities, and create sustainable fitness habits—especially if you’re over 35 and ready to break free from the cycle of dieting and guilt.

👉 Ready to rewrite your fitness story? Learn more about coaching: personaltrainerturo.com

Tired of chasing a smaller number on the scale—only to feel more exhausted, frustrated, and stuck? In this empowering episode, Turo Virta (@personaltrainer_turo) challenges the outdated fitness ideal of "shrinking" and offers a stronger, smarter path for women over 40.

You’ll learn why focusing on getting stronger—not smaller—builds not only lean muscle and better metabolism, but also confidence, consistency, and body trust. Turo shares real-life client stories (like Skylar, who hit her goal weight and felt worse than ever), practical strength goals you can set, and how to finally ditch the guilt-driven cycle of dieting.

🧠 Topics include:
 – Why weight loss doesn’t always lead to happiness
 – How strength training helps with metabolism, energy, and bone density
 – What strength-based goals actually look like (it’s not about 1-rep maxes)
 – How to reconnect with your body and feel strong in everyday life
 – The mindset shift that changes everything for women in midlife

💪 If you’re ready to redefine success and build strength that lasts, this episode is for you.

👉 Learn more or work with Turo: personaltrainerturo.com

Listen Episode with Skylar HERE

One bad eating day doesn’t mean you’ve failed—and it definitely doesn’t mean you need to start over on Monday. In this compassionate solo episode I share practical, empowering strategies to help you bounce back from overeating without guilt, restriction or punishment.

Learn why skipping meals, over-exercising, or obsessing over perfection actually backfires—and what to do instead. You’ll discover how to use self-compassion, simple nutrition habits, and mindset shifts to keep your progress going strong.

Inside the episode:
– Why guilt makes overeating worse (and how to stop the cycle)
– What to do the morning after a binge or emotional eating episode
– The “Start Your Week on Friday” trick that transforms your weekends
– Why habits > rules, and how to feel in control again fast
– How to use extra energy to your advantage, not as punishment

This is your invitation to drop the guilt, refocus your energy, and treat yourself with kindness.

👉 Coaching and support: personaltrainerturo.com

If you’ve ever wondered why your cravings spike after a bad night’s sleep, this episode is for you. Turo Virta breaks down the powerful connection between sleep quality and appetite, revealing how hormone shifts—like increased ghrelin and reduced leptin—trigger hunger, emotional eating, and low energy.

Learn why lack of sleep can feel like a willpower problem, and how simple changes to your evening routine can help you regain control. Turo shares real-life tips and personal stories, including the sleep habits that transformed his own performance and mood.

You'll discover:
– Why sleep deprivation leads to more snacking
– How poor rest messes with your hunger hormones
– What you can do tonight to improve your sleep (and your cravings)
– How to create a calming bedtime routine—even if you're busy or stressed

Ready to take back control? Start with sleep.

👉 Coaching options and resources: https://www.personaltrainerturo.com/

In this powerful follow-up episode, I sit down again with physiotherapist and strength coach Tom Swales to explore the SAM scan—a self-assessment tool that helps athletes identify and correct hidden imbalances before they lead to injury. We break down how individualized assessments beat one-size-fits-all programs, and how even small corrections can unlock serious performance gains.

Tom shares actionable strategies for nervous system regulation, off-season training for hockey players, and breathing techniques that improve recovery and athletic output. We also dive into his framework for balancing strength, posture, and fun in off-season programs—and why coaches need to prioritize self-care to lead effectively.

Whether you’re a coach, athlete, or someone who values movement quality, this episode is packed with practical tools and insights to help you train smarter—not just harder.

📍 Learn more about Tom’s work and the AMT Certification at AMTcertified.ca

IG: @swales.tom
YouTube: @tommyswales
LinkedIn: Tom Swales

Connect with Turo in IG @personaltrainer_turo

We would love to hear your thoughts or if you have any questions so don´t hesitate to send us DM.

Thank you for listening! 

Eating healthy but the scale won’t budge? In this episode, I break down the 5 most common reasons why clean eating doesn’t always lead to fat loss. From portion size pitfalls and calorie creep to metabolic adaptation and water retention, I explain what’s really going on—and how to fix it. You’ll also learn why strength training is essential for women over 35, and how to track progress beyond the scale. If you're frustrated by slow results, this episode will give you clarity and a clear path forward.

👉 Ready to break through your plateau and get personal support? Learn more about coaching options here: https://www.personaltrainerturo.com/

Hormonal shifts after 40 can lead to stubborn belly fat, slower metabolism, and muscle loss—but that doesn’t mean you're stuck. In this episode, I break down exactly how women over 40 can (and should) train differently to feel strong, energetic, and confident.

You’ll learn:

• Why strength training is your #1 tool for fat loss, energy, and bone density
• How to train smarter—not harder—with just 2–3 sessions per week
• The truth about cardio, cortisol, and why more isn’t always better
• How much protein you actually need (hint: it’s more than you think)
• Simple changes to your workout and nutrition that make a huge impact over time

Whether you’ve hit a plateau or want to future-proof your body, this episode will show you how to make fitness work for your life now—not 20 years ago.

👟 Ready to train smarter and feel stronger? Check out coaching options at personaltrainerturo.com

🎧 Listen now and don’t forget to subscribe, share, and leave a review!

Thank you for listening and especially for those who have left a review! They help massively more people to find podcast. 

What if you could tap into deep focus without hustling harder?

In this episode, I sit down with Steven Puri, former senior exec at DreamWorks and 20th Century Fox, now founder of the Sukha platform and a leading voice in the world of flow states and healthy productivity.

We explore:

• What “flow state” really means (and how to trigger it)
• How understanding your chronotype can optimize your daily energy
• Why binaural beats and structured breaks boost focus
• The honest truth about balancing family, fitness, and work
• Why your calendar might be the most underrated wellness tool

Steven shares practical advice and real-life strategies for anyone who wants to get more done without feeling overwhelmed—whether you're building a business, raising a family, or just trying to stay consistent with your workouts.

Tune in to discover how to unlock better energy, creativity, and performance—without burning out.

📍 Mentioned in the episode:

• The Sukha Platform (Free Trial)
• Email to Steven steven@thesukha.co

Let me know what you think of this episode and if you have topics or questions you would like me and my guests to answer. Email me turo@fitmitturo.com or send me DM in IG (@personaltrainer_turo)

Thank you for listening!

Summer doesn’t have to mean starting over in September.

In this episode, I’m sharing my top strategies for enjoying your holiday, social events, and weekends—without gaining weight or losing the progress you've worked so hard for. I’ll walk you through the exact habits I recommend to my clients during the summer, like setting 3 simple non-negotiables (for example: drinking 3 liters of water, getting 7,000 steps, and hitting 20–25g of protein at breakfast).

You’ll also hear how I personally handle things like alcohol, travel, and “off-track” meals—with flexibility, not guilt. Because summer should feel fun, not like a constant test of willpower.

Here’s what I cover:

• The mindset shift that helps you stop “starting over” every Monday or every September
• How to use the “most days rule” to stay on track without obsessing
• What to do instead of tracking everything while on holiday
• How one client planned her alcohol intake—without cutting it out completely

If you're tired of the all-or-nothing mindset and want to stay consistent without giving up gelato or BBQs, this episode is for you.

👉 Ready for a guilt-free summer? Tune in now. And if you want support with workouts or nutrition, visit www.personaltrainerturo.com  to learn more.

Think you need to train 5 times a week to get toned and build muscle? Think again.

In this episode, I break down how busy women can build lean muscle with just 2–3 strength workouts per week—no extreme gym schedules, no burnout, no fluff. I’ll show you how consistency, smart training, and proper nutrition beat hustle every time.

You’ll learn:

• The minimum effective dose for building muscle
• Why full-body strength training is perfect for a busy lifestyle
• The truth about “getting bulky” and why it won’t happen by accident
• The power of progressive overload and protein intake
• Real-life examples from my clients who got stronger with fewer workouts

If you want a strong, toned body—but don’t have hours to train—this episode is for you.

💡 Want a personalized strength plan without guesswork?
 Join my 8-week challenge where AI builds your training, and I guide your journey: www.personaltrainerturo.com/8WeekChallenge2025

Are you stuck eating 1200 calories and still not seeing results? This episode is your wake-up call.

In today’s solo episode, I dive deep into reverse dieting—a powerful and strategic approach that helps you recover from chronic dieting, boost metabolism, and build sustainable fat loss. Especially important for women over 35, reverse dieting helps your body feel safe again so it can start letting go of stubborn fat, improve energy, and support hormone balance.

You’ll learn:

• What reverse dieting is (and what it’s not)
• How long-term under-eating impacts your metabolism
• A step-by-step guide to increase calories without gaining fat
• What to track beyond the scale
• Sylvia’s story: how eating more helped her lose weight

Whether you’re constantly tired, struggling with fat loss, or afraid to eat more—this episode will help you understand why eating more might be the key to finally seeing results.

👉 Need help with reverse dieting or unsure where to start?
 Check out https://www.personaltrainerturo.com/ or message me on Instagram @personaltrainer_turo

Use my Calorie & Protein Calculator to see your starting calories & protein HERE

Do you find yourself reaching for snacks when you're not truly hungry—especially after a stressful day, late at night, or when emotions run high?

In this solo episode, I unpack the difference between emotional hunger and physical hunger, and why emotional eating isn’t about weakness or lack of willpower—it’s about awareness, unmet needs, and building better tools to cope.

I share my go-to 3-minute pause strategy that can help you hit pause, check in with yourself, and take action that actually supports your goals. You’ll also learn how protein, fiber, sleep, and non-food comforts play a role in breaking the emotional eating cycle.

What you’ll learn in this episode:

• How to spot emotional hunger vs. true physical hunger
• Why emotional eating often leads to guilt—and how to stop that pattern
• The 3-minute pause technique to handle cravings without relying on willpower
• How to build a “comfort menu” of non-food strategies
• Why small improvements matter more than perfection

Whether you’re trying to lose weight, eat more mindfully, or just feel more in control around food, this episode gives you practical, compassionate steps to help you move forward.

Want help creating a sustainable plan that supports your health without restriction?
Visit https://www.personaltrainerturo.com/

Six months ago, Sanna—a 42-year-old medical expert, nurse, and single mom—got a wake-up call. Her liver labs showed early signs of a metabolic condition, her energy was low, and her old clothes no longer fit. That’s when she decided it was time for change.

In this episode, Sanna shares her honest and inspiring journey of overcoming fears, rebuilding habits, and completely transforming her health. From never having stepped foot in a gym to now loving strength training, she’s lost 8–10 kg, reversed her fatty liver risk, and built the confidence and energy she never thought possible.

We talk about:

• What motivated her to finally take action
• How she shifted from group classes to gym-based strength training
• The mindset blocks and fears she overcame as a beginner
• How she changed her nutrition, energy, and sleep—without extremes
• What she tells other busy women who feel stuck or intimidated to start

Sanna proves that age, busy schedules, and lack of gym experience are no barriers when you have the right mindset, structure, and support.

Whether you’re feeling stuck, overwhelmed, or just need inspiration to start—this episode is a must-listen.

What if the key to lifelong fitness had nothing to do with intensity, but everything to do with sustainability?

In this episode, I sit down with David Amerland, author of the groundbreaking book Built to Last, to explore how we can make fitness a lasting part of our lives—without burnout, rigidity, or unrealistic expectations. David draws from his science and engineering background, martial arts training, and deep understanding of human behavior to deliver a customizable framework that adapts to your life, not the other way around.

We discuss:

• Why modern fitness routines often fail—and what to do instead
• How small daily habits (like taking the stairs) compound into long-term results
• The role of dopamine and emotional connection in staying consistent
• How to build a personalized routine that fits your goals, schedule, and motivation
• Why sustainability—not intensity—is the real secret to lifelong health

Whether you're a beginner or a seasoned athlete, this conversation will help you rethink what fitness really means—and how to make it work for your real life.

Grab the book: Built to Last by David Amerland
Connect with David: Instagram, LinkedIn, X (old Twitter)

Subscribe and leave a review if this episode helped shift your mindset around health and consistency.

Can your smartwatch predict burnout, poor sleep, or even early signs of illness?

In this eye-opening episode, I sit down with Dr. Torkil Færø—Norwegian physician, bestselling author of The Pulse Cure, and leading expert in heart rate variability (HRV). We break down what HRV is, how it reveals the true state of your nervous system, and how you can use this data to improve recovery, stress balance, sleep, and longevity.

Whether you're a busy professional, dealing with fatigue, or simply want to better understand how your body responds to everyday stress, this episode is packed with practical tools and science-backed insights.

What you’ll learn in this episode:

• What heart rate variability (HRV) actually measures
• How wearables like Garmin and Whoop can help you track your stress and recovery
• How alcohol, poor sleep, and intense workouts disrupt your HRV
• Why positive emotions and purpose in life can literally improve your biological age
• How to use HRV to navigate perimenopause, burnout, and fatigue
• Dr. Torkil’s personal recovery routine (cold plunges, sauna, and minimalist strength work)

🔗 Resources Mentioned:

Book: The Pulse Cure by Dr. Torkil Færø

Instagram: @dr.torkil

LinkedIn

Recommended read: The Body Keeps the Score by Bessel van der Kolk

Tune in and discover how to turn your body’s signals into actionable health strategies—no guesswork required.

In this episode, I sit down with Rachel Robertson, a kinesiologist, certified Pilates instructor, and kettlebell athlete who helps clients reconnect with their bodies through movement, breathwork, and self-trust.

Rachel shares her inspiring journey from a life-altering car accident to returning to competitive kettlebell lifting—most recently placing at the Canadian Nationals. We dive into how she now works with clients in recovery, emphasizing the power of nervous system regulation, strength training for injury prevention (especially the neck and shoulders), and how to let go of punishing fitness mindsets.

What you'll learn:

• The connection between movement, healing, and nervous system regulation
• Why strength training is essential—especially for injury-prone areas like the neck and shoulders
• How breathwork can help manage stress and improve recovery
• The mindset shift from “pushing harder” to “meeting your body where it is”
• How journaling, breath, and mindful movement support long-term wellness

Rachel’s holistic and compassionate approach is a must-hear for anyone rebuilding after injury, burnout, or body disconnection.

Connect with Rachel:
Instagram: @returntoformkinesiology
Website: www.returntoform.ca

If you enjoyed this episode, please subscribe for more episodes that blend fitness, mindset, and real-life coaching tools that work.

Struggling with late-night cravings, stress eating, or reaching for snacks when you're not even hungry? You’re not alone—and you’re not lacking willpower.

In this solo episode, I break down why emotional snacking happens, what’s really going on beneath the surface, and how to interrupt the cycle without relying on willpower or guilt.

We’ll cover:

• How to tell the difference between emotional and physical hunger
• The 3 powerful questions to ask before you reach for food
• Why willpower isn’t the problem (and what works instead)
• Small, realistic habits that help you break the pattern
• How to build a supportive relationship with food—without all-or-nothing rules

Whether you find yourself snacking out of stress, boredom, or habit, this episode will help you gain awareness, build better tools, and take back control—compassionately.

Ready to make lasting changes without relying on restriction or self-discipline?

Learn more about coaching:

https://www.personaltrainerturo.com/

In this solo episode, I’m sharing something we all go through—how to stay consistent with your fitness when life feels completely chaotic.

Whether it’s work deadlines, family responsibilities, lack of motivation, or just feeling stretched too thin, I’ve been there too. In this episode, I walk you through how I’ve learned to ditch perfectionism, stop “starting over,” and instead focus on building momentum through small, consistent actions.

I’ll show you how to:

• Reframe what success looks like during your busiest seasons
• Build a “bare minimum plan” you can stick to
• Celebrate effort, not just results
• Fit movement into real life—even when it’s messy
• Embrace the power of 10-minute workouts, walks, and small wins

This episode is for you if you’ve ever felt guilty about missing a workout or wondered how to get back on track when your routine falls apart.

👉 Ready to create a realistic plan that fits your life?
 Check out coaching options here: https://www.personaltrainerturo.com/

Let’s stop chasing perfection and start building progress—even in the chaos.

In this inspiring episode, Turo sits down with Pilates coach and mindset mentor Lesley Logan to explore how movement, mindset, and self-awareness can reshape our relationship with fitness and our bodies.

Lesley shares her journey from discovering Pilates in 2005 to becoming a global instructor and founder of OnlinePilatesClasses.com. Together, they debunk common myths about Pilates, dive into the power of combining mobility and strength, and discuss why fitness isn't about chasing perfection—but about progress, presence, and purpose.

Topics covered in this episode:

• The true origins of Pilates (and why it’s not just for women)
• Why combining strength training and Pilates is a game-changer
• How to overcome all-or-nothing thinking and perfectionism
• Building healthy habits through small wins and mindset shifts
• Body image, emotional blocks, and redefining what “healthy” means

Lesley also opens up about her own mindset journey, how Pilates helped her move from body dysmorphia to body confidence, and why she encourages celebrating small, consistent actions over rigid routines.

If you’re looking for a holistic, empowering, and real take on fitness—this episode is for you.

Book Recommendation: The Big Leap by Gay Hendricks
Find Lesley online: OnlinePilatesClasses.com
Connect on Instagram: @lesley.logan

🏒 Off-Ice Training Secrets: How to Become a Hockey Beast
I used to think training was about crushing yourself in the gym. Turns out, I was dead wrong.
After years of playing pro hockey and coaching athletes, I've cracked the code to off-season training. It's not about working harder. It's about working smarter.
In this podcast, I'm pulling back the curtain on my exact 5-phase blueprint that transforms hockey players from average to elite. We're talking strength, speed, mobility - the full package.
Want to know how to:

• Build explosive power
• Prevent injuries
• Peak at the right time

This is your roadmap. No fluff. Just proven strategies I've used with pro athletes and national teams.
Whether you're a player grinding to make the team or a coach looking to level up your athletes, this is for you.
Train smart. Skate hard. 🔥

If you have any questions or need any help, email me turo@fitmitturo.com

Talk soon,

Turo

I've been stuck in the diet trap. Bouncing between extreme plans. Losing weight fast, then gaining it all back (plus interest). Sound familiar?
Meet Seda. She was me. Keto one week, cabbage soup the next. Always chasing that quick fix. Until she discovered something game-changing.
In this episode, we dive deep into her transformation. How she went from yo-yo dieting to actually enjoying her health journey. No more restrictive rules. No more beating herself up.
We'll unpack:

Why willpower is a myth

How to enjoy meals without guilt

The protein trick that killed her cravings

Why vacations don't have to derail your progress

Spoiler: It's not about perfection. It's about sustainable habits.
Whether you're perpetually "starting over" on Monday or just tired of diet culture's BS, this episode is your blueprint.
Grab your coffee. Press play. Your future self will thank you.

Tired of workout plans that go nowhere? 
I've been there. Jumping between random routines, feeling confused, and seeing zero progress. Spoiler: It's not your fault.
In this episode, I'm breaking down EXACTLY how to build a workout program that actually works. No BS. No complicated science. Just a simple framework that lets you:

• Create a plan tailored to YOUR specific goals
• Balance strength, cardio, and mobility
• Avoid the most common fitness mistakes
• Stay consistent (without getting bored)

Whether you want to build muscle, improve endurance, or just move without pain, I'll show you how to design a workout that gets results.
My secret weapons? The 2-2-2 and 3-2-1 methods. They're like GPS for your fitness journey - telling you exactly where to go and how to get there.
Bonus: I'll share real client stories that prove this approach works. Like Samia, who went from struggling to lift luggage to crushing her fitness goals.
Grab your notebook. This is the roadmap you've been waiting for. 💪

If you need any tips or want me to review your workout routine DM me in my IG @personaltrainer_turo because I love talking about fitness and help if I can!

My next 8-week Challenge where I am creating personally your workout plan starts March 24th. If you are interested to know when sign up is open, join the challenge waitlist HERE

And if you found this episode helpful, do me a favor—subscribe, share it with a friend, and leave a review. It helps more people find the podcast!

Thanks for listening!

-Turo

Look, we've all been there. January 1st hits, and you're PUMPED. New year, new me. Workout clothes? Bought. Meal prep containers? Stacked. Motivation? Through the roof.
Fast forward to March. Those pristine workout clothes are collecting dust. Your meal prep containers? Forgotten in the back of the cupboard. Motivation? Completely vanished.
I've been there. As a former pro athlete, I know exactly how this story goes. And in this episode, I'm breaking down the REAL secrets to staying consistent – even when you'd rather binge Netflix than hit the gym.
What you'll learn:

Why motivation is a total lie

The worst ways to stay consistent (hint: willpower isn't the answer)

Practical strategies to show up, even when you don't feel like it

How to build habits that actually stick

No more yo-yo fitness. No more starting over. Just real, sustainable progress.
Grab your headphones. Let's do this. 💪

Keep yourself accountable and DM me in my IG @personaltrainer_turo and tell me: What´s ONE habit your are starting this week?

And if you found this helpful, do me a favor—subscribe, share it with a friend, and leave a review. It helps more people find the podcast!

Thanks for listening!

-Turo

I get it, emotional eating is a real struggle. You're not alone. I used to be a total emotional eater myself. Whenever I was stressed, bored, or feeling down, I'd turn to food for comfort. It was my go-to coping mechanism. 
But here's the thing - emotional eating isn't about willpower. It's about your emotions, baby. Your brain is wired to see food as a quick fix for those uncomfortable feelings. And let me tell you, diets ain't the answer. They just leave you feeling deprived and more likely to binge later on.
In this episode, I'm spilling the beans on how to identify your emotional eating triggers. We're talking stress, loneliness, boredom - the whole shebang. Once you know what's driving your cravings, you can start to tackle the root causes. 
I'll also share a game-changing strategy called the "One Choice Challenge" that can help rewire your relationship with food. Spoiler alert: it involves buying your trigger foods, but don't worry, I'll walk you through it.
Plus, I've got a boss move for stopping emotional eating in the moment, and some killer replacement tactics to help you break the cycle for good. Think deep breathing, journaling, and calling your bestie.
So if you're ready to ditch the guilt and finally make peace with food, buckle up. This episode is about to change the game.

DM me in my IG @personaltrainer_turo and tell me: What’s your biggest struggle with emotional eating?

And if you found this helpful, do me a favor—subscribe, share it with a friend, and leave a review. It helps more people find the podcast!

Thanks for listening!

-Turo

I get it, the weekend struggle is real. You crush it all week - meal prepping, hitting your workouts, staying on track. But then Friday hits and suddenly you're like "screw it, I deserve this." 
Sound familiar? 
Well, my friend, I'm here to tell you that the "cheat meal" mindset is holding you back. In this episode, I'm spilling the tea on why weekends can feel like a free pass, and how to enjoy yourself without undoing all your hard work.
We'll dive into the psychology behind those weekend binges, and I'll share my top tips for staying consistent (without feeling deprived). From managing social events to outsmarting the alcohol trap, I'm arming you with a bulletproof plan to make the most of your weekends.
No more Monday morning regret, my friend. It's time to break free from the weekend struggle once and for all. So grab a coffee, get cozy, and let's do this.

DM me on Instagram at @personaltrainer_turo and let me know your biggest struggle with weekends! I’ll be sharing my best tips and answering your questions. 

And if you enjoyed this episode, do me a favor—subscribe, share this with a friend, and leave a review. It helps more people find the podcast and break free from the weekend struggle!

Thanks for listening!

-Turo

I get it, the scale can be a real buzzkill during perimenopause. One day you're crushing your workouts and eating clean, the next you step on that dreaded hunk of metal and BAM - the number's up. Talk about a gut punch.
But here's the thing, my friend - the scale doesn't have to be the be-all and end-all. In this episode, I'm going to share some strategies that'll help you navigate the hormonal rollercoaster of perimenopause and overcome that frustrating weight plateau.
We'll dive into the science behind the changes your body's going through, and I'll show you how to shift your focus from the number on the scale to performance-based goals that'll have you feeling stronger, more energized, and all-around more badass.
Plus, I'll spill the beans on my favorite tricks for managing stress, optimizing recovery, and fueling your body for success. No more yo-yo dieting, just sustainable habits that'll have you crushing it, no matter what your hormones are up to.
So if you're ready to ditch the scale, reclaim your confidence, and take your fitness to the next level, buckle up - this one's gonna be a game-changer.

Listen my earlier conversation with Seda in Apple Podcasts HERE and in Spotify HERE

Thank you for those 5-star reviews! They are really helping me to reach more people!

Email me turo@fitmitturo.com for any questions or topic ideas, I love to hear from you! 

- Turo

Have you ever found yourself stuck in a spiral of self-criticism, constantly comparing yourself to others and feeling like you just can't measure up? Yeah, me too. It's a battle I know all too well.
As a fitness coach, I've seen firsthand how negative self-talk can hold us back from reaching our full potential. But you know what? It doesn't have to be that way. In this episode, I'm going to share my personal journey of reframing that inner critic and learning to embrace the power of positive self-talk.
We'll dive into the psychology behind why we're so darn hard on ourselves, and I'll give you practical strategies to start shifting that mindset. Because let me tell you, once you unlock the secret to silencing that nagging voice of doubt, the doors to lasting success and fulfillment will start to swing wide open.
So, grab a pen and paper, my friend, because we're about to embark on a transformative journey. Get ready to ditch the perfection trap, celebrate your small wins, and discover the freedom that comes with embracing your unique path. Trust me, your future self will thank you.

More Free Sources and Coaching Options you will find from my website HERE

Hey there, friend. Are you tired of wasting your time on random workout routines that leave you feeling more frustrated than fit? Well, buckle up, because I'm about to share my top strength training hacks that'll have you building muscle and power in no time - without spending hours in the gym.
You see, I've been there, done that. As a fitness expert, I've seen it all, from the influencer-fueled fads to the tried-and-true methods that actually work. And let me tell you, I've got some serious wisdom to drop.
In this episode, I'm going to walk you through my proven strategies for creating an efficient strength training program that delivers results. We're talking progressive overload, exercise selection, and the importance of consistency (hint: it's way more important than perfection).
So, if you're ready to ditch the fluff and get down to the nitty-gritty of building real strength, this is the episode for you. I'm going to share my personal struggles, my hard-earned insights, and the exact steps you need to take to maximize your gains with minimal time investment.
Trust me, you don't want to miss this. It's like having a personal trainer in your pocket, but without the hefty price tag. So, grab a pen and paper, and get ready to level up your fitness game. Let's do this!

Get Your Free Workouts To Get Started HERE

Coaching Options You Find HERE

If you have any questions or topic ideas you want me to talk, email me turo@fitmitturo.com

Talk Soon,

Turo

In this episode, I'm going to let you in on a little secret: the scale and the mirror are the absolute worst ways to track your fitness progress. 
Look, I get it - we're all guilty of obsessing over that number on the scale and scrutinizing our reflections, hoping to see dramatic changes. But the truth is, those metrics can be seriously misleading and downright demotivating.
In this chat, I'm going to share my personal experiences and insights from working with clients to uncover better ways to measure your fitness journey. We'll dive into the limitations of the scale, the perils of body dysmorphia, and the power of performance-based goals.
You'll learn how to ditch the number-crunching and focus on the metrics that truly matter - things like strength gains, endurance improvements, and feeling better in your own skin. I'll even spill the beans on a game-changing high-protein pasta that's about to change the way you fuel your workouts.
So if you're tired of the scale and mirror mind games, grab a pen and paper and get ready to unlock a whole new approach to tracking your fitness progress. This one's a must-listen, my friends.

Join my 8-Week 1-1 Coaching Challenge HERE

Alright, listen up. If you're sick of the constant fitness fads and social media noise, this one's for you.
As a no-nonsense fitness coach, I'm here to cut through the crap and give you the real deal on sustainable fat loss. No gimmicks, no BS - just practical, proven strategies that'll have you shedding pounds without wanting to throw in the towel.
See, I've been in this game for years, and I've seen it all. From the latest diet crazes to the "miracle" workouts that promise to transform you overnight. But I know the truth: it's all about finding what works for YOU.
In this episode, I'm spilling the beans on how to simplify your fitness journey and actually make progress that lasts. We're talking calorie tracking, protein power, and the importance of strength training (even if you hate it).
Plus, I've got a juicy 8-week challenge coming up that'll give you the personalized coaching and accountability you need to crush your goals. No more flying solo and hoping for the best.
So buckle up, because I'm about to make fitness feel a whole lot less complicated. Get ready to ditch the fads and finally find a sustainable path to the body you want.

JOIN My 8-Week 1-1 Coaching Challenge Waitlist HERE

My Calorie Calculator you will find HERE

Are you one of those folks who's been struggling with your weight, no matter how hard you try? Well, buckle up, because we've got a real treat for you today.
I sat down with the one and only Dr. Derek Alessi, and let me tell you, this guy knows a thing or two about the mysterious world of the thyroid. Turns out, that little gland in your neck might be the key to unlocking your weight loss woes.
Dr. Derek's got the scoop on how to get your thyroid humming like a well-oiled machine, and he's not holding back. From natural supplements to lifestyle tweaks, he's spilling the beans on the holistic approach to thyroid optimization.
So, if you're tired of feeling like a yo-yo on the scale, or if you just want to give your overall health a serious boost, you're not gonna want to miss this. Grab a pen and paper, because Dr. Derek's about to drop some knowledge bombs that'll have you feeling like a fitness superhero in no time.
Check Out Dr Derek´s website (Great articles) https://strengthgenesis.com/
Connect with Dr. Derek in IG HERE (@strengthgenesis)
And Facebook HERE

Thank you for listening!

Turo
Find me in IG HERE (@personaltrainer_turo)

Alright, listen up. If you're sick and tired of yo-yo dieting and want to finally lose that weight for good, this episode is for you.
I'm about to spill the beans on the 5 proven strategies that the most successful dieters swear by. No gimmicks, no fads - just the real deal.
You'll discover the simple habit that'll make you hyper-aware of your current eating patterns (trust me, it's an eye-opener). Plus, the one macro that'll crush your cravings and keep you feeling full.
And get this - you don't even have to kill yourself in the gym to see results. I'll show you how to get started with exercise in the most sustainable way possible.
Oh, and forget about willpower. I'll reveal the secret to making healthy choices automatically, without even thinking about it.
By the time we're done, you'll have a roadmap to lose weight and actually keep it off for good. No more yo-yoing, just a transformed body and a transformed life.
So buckle up, because this is about to be a game-changer.

If you enjoyed the episode and want for FREE more proven strategies I have succesfully used with my clients, you can her my FREE 15-Day Fat Loss Program HERE

Oof, body image struggles - it's a doozy, isn't it? We've all been there, staring in the mirror, wondering 'what happened?' But my friend, the path from shame to self-acceptance is one we can walk together.
In this episode, I'm diving deep into the world of body positivity, sharing practical strategies to shift your mindset from 'ugh' to 'heck yeah!' We'll unpack the dangers of social media comparison, learn how to track progress beyond the scale, and discover the power of gratitude in cultivating a healthier relationship with your body.
No more measuring yourself against filtered influencers or berating yourself for a 'bad' weekend. It's time to celebrate what your body can do, not just how it looks. So grab a cup of coffee (or wine, I won't judge), and let's chat about embracing your unique journey towards self-love. It's gonna be a good time, I promise.
Connect with me in IG (@personaltrainer_turo) or shoot me email turo@fitmitturo.com

Don Fortner is one tough cookie. At 71 years old, this high school teacher from Indiana was struggling with his health - packing on the pounds and dealing with pesky sciatica issues. But Don wasn't about to let Father Time get the best of him.
When he stumbled upon Turo's fitness podcast, something clicked. Don knew he needed accountability and support to get his health back on track. So he applied for Turo's one-on-one coaching program... and won the jackpot.
In this candid conversation, Don shares how he overcame the "all or nothing" mindset that had derailed his fitness efforts in the past. With Turo's guidance, he learned to embrace small, sustainable changes - swapping out mindless snacking for high-protein alternatives and making walking a daily priority, even on his busiest days.
The results speak for themselves. Don has shed 13 pounds and counting, and he's feeling stronger and more energized than he has in years. But the real victory? The mindset shift that's helping this busy educator put his own health first, no matter how hectic life gets.
If you're tired of starting and stopping your fitness journey, take a page from Don's playbook. This is one podcast that'll have you lacing up your sneakers and going the distance.

Connect with Don in his IG (@djforto) HERE
Facebook Don Fortner
X @djfortner
Connect with Turo in IG (@personaltrainer_turo) HERE

If you enjoyed this conversation, would you mind leaving 5-start rating in iTunes and/or in Spotify? They help so much! Thank you so much for those who already did it! 

Turo here, and I'm about to spill the beans on how to conquer the holidays without losing your fitness progress. 
Look, we all know December is a minefield. Cookies, parties, and way too much eggnog. 90% of my clients struggle to stay on track during this time. But I'm here to tell you - it doesn't have to be that way.
In this episode, I'm sharing my best strategies for maintaining your fitness gains, even when the temptations are at an all-time high. No deprivation, no guilt trips. Just simple, actionable steps to keep you feeling your best, from Thanksgiving to New Year's.
We're talking consistency challenges, mindful eating tips, and the power of a good ol' breathing sesh. Plus, I'll let you in on the #1 mindset shift that's helped me prioritize my health, no matter how busy life gets.
So if you're ready to sleigh (see what I did there?) the holiday season without sacrificing your fitness, hit play. Your future self will thank you.

Alright, listen up. If you're anything like me, you've probably tried every fitness fad under the sun. Keto, Paleo, Insanity workouts - you name it, I've probably given it a go. And you know what? It's all a load of rubbish. 
That's why I was so chuffed to hear Dee's story. This lady got it all figured out. No more complicated diets or punishing workout regimes. Nope, Dee's cracked the code on sustainable fitness, and it all comes down to three simple habits.
In this episode, you'll learn:

The three key things Dee focuses on to stay on track (trust me, it's not rocket science)

How she overcame the dreaded guilt and perfectionism that so many of us struggle with

Why Dee's approach to fitness is the complete opposite of those "get shredded in 6 weeks" programs

The role of an accountability partner in keeping Dee motivated (and how you can find your own)

So if you're sick of fad diets and feeling like a failure every time you miss a workout, give this a listen. Dee's got the no-nonsense, sustainable fitness advice you need to transform your health for good.

In this FitMitTuro Podcast episode I'm about to spill the beans on why those rigid meal plans you see all over social media are a total waste of time for most people.
Look, I get it - the promise of quick results is tempting. But the reality is, unless you're a fitness competitor who loves prepping every single meal, those meal plans are just setting you up for failure in the long run.
In this episode, I'm going to show you the real keys to sustainable weight loss and nutrition. Spoiler alert: it's not about the specific foods you eat, it's all about that calorie deficit. I'll break down the science behind it, and share the simple strategies I use with my clients to help them ditch the guilt and find an approach that actually fits their lifestyle.
We'll cover protein, fiber, hydration, and a little something I call the 80/20 rule - trust me, it's a game-changer when it comes to enjoying your favorite foods without derailing your progress.
So if you're ready to kiss those strict meal plans goodbye and learn how to build a nutrition plan that works for you, not against you, hit that play button and get ready to have your mind blown.
If you are interested to work with me, check out coaching options from my website HERE or shoot me a DM in my Instagram HERE so we can chat and see if I am the right coach for you. 

Gut health expert Atavia Minoudis joins the FitMitTuro Fitness Podcast to spill the tea on IBS. We dive deep into the complex world of irritable bowel syndrome, uncovering the surprising causes, debunking common myths, and sharing Atavia's personal journey to healing. Whether you're struggling with bloating, constipation, or just want to optimize your gut, this episode is a must-listen. Get ready to kiss those tummy troubles goodbye!

Connect with Turo in IG @personaltrainer_turo

Connect with Atavia in IG @atavia.minoudis

Listen Gut Rections Podcast Episode How Stress Causes IBS HERE

If you enjoued the Episode, I would appreciate 5-star rating and written review as they help so much to reach more people.

Thank you for listening!
Turo

In this captivating FitMitTuro Fitness Podcast episode, we dive into the remarkable story of Tom Swales, a physiotherapist and performance coach who faced a near-death experience and emerged with a renewed perspective on health, recovery, and athletic optimization. From overcoming a life-threatening infection to revolutionizing his training methods, Tom shares invaluable insights that will inspire and educate listeners on the power of the mind-body connection, the importance of self-awareness, and the strategies top athletes use to maximize their potential. Whether you're a professional athlete, a fitness enthusiast, or simply someone seeking to optimize your well-being, this episode is a must-listen.

Learn more and connect with Tom:
 
Website: www.amtcertified.ca
IG: @swales.tom
YouTube: @tommyswales
LinkedIn: Tom Swales

Thank you for listening!

Turo

In this episode, Turo Virta welcomes Alain Kohl, a former professional cliff diver and current personal and group fitness coach, to discuss the importance of variety in training. Alain is one of very few quests who has been in Podcast two times and first conversation you can listen HERE.

In this episode we explore the benefits of incorporating different exercises, rep ranges, and training focuses to keep clients engaged, prevent plateaus, and promote overall fitness and performance. The conversation also touches on the challenges of transitioning from a professional sports career, the role of mobility and flexibility work, and the continuous learning process for coaches. This insightful discussion offers practical strategies and valuable insights for fitness professionals and enthusiasts alike.

Connect and follow Alain in Instagram (@alainkohl) and check out his website: https://www.alainkohl.at/

Check out Turo´s Website and coaching options HERE

In this episode, I share simple swaps and strategies to make healthy eating easier, even for busy lifestyles. I discuss the common struggles with yo-yo dieting and provide practical tips to improve nutrition without feeling deprived. I emphasize the importance of protein, fiber, and hydration, and offer easy substitutions for breakfast, lunch, snacks, and dining out. I also address common nutritional deficiencies and how to identify them. This episode is filled with actionable advice to help you make sustainable changes for better health.

Want to work with me? Check out coaching options HERE

I hope you enjoy this podcast and if you do, please leave a 5 star rating and review! 
I would love to hear from you! Email me turo@fitmitturo.com for your questions, topic ideas or if you have any questions! I promise to reply personally!

- Turo

In this FitMitTuro Fitness Podcast I shared my top tips for maximizing your fitness with minimal time. I discussed how to set realistic workout goals, the importance of consistency over frequency, and the benefits of strength training and interval workouts. I also emphasized the role of nutrition planning and incorporating micro-workouts to build sustainable habits. My goal was to provide practical, actionable advice to help you to improve your fitness without feeling overwhelmed.

If this episode was helpful, and you know someone who would need to listen this, could you do me a favor and share this episode with one of your friends. Also 5-star ratings in iTunes and Spotify are helping so much to reach more people. 
Thank you for your help and if there is anything I can help you with, you have topics you would like to hear, email me turo@fitmitturo.com

Thank you for listening!

In this episode, I share strategies for setting realistic expectations in your fitness journey. I discuss the impact of stress and busyness on progress, the role of social media in shaping unrealistic goals, and the importance of measuring success beyond just scale weight. I provide practical tips for tracking workout progress, balancing mental and physical well-being, and maintaining consistency in the face of setbacks. Whether you're just starting your fitness journey or looking to reignite your motivation, this episode offers valuable insights to help you achieve sustainable, long-term results. Join me as we explore how to ditch the unrealistic expectations and find an approach that works for your unique lifestyle and goals.

If this episode got you interested taking action to your fitness journey, my next 8-week Challenge starts on Monday October 14th. (it´s the last of 2024) Join waitlist and get all the information HERE

In this episode, I share my top 5 strategies for effective rest and recovery between workouts. As someone who used to believe that more is better when it comes to exercise, I've learned the hard way that proper rest and recovery are crucial for progress and avoiding overtraining.
The 5 key strategies I cover include:

Staying active on rest days through low-intensity activities like walking, rather than complete rest.

Doing bodyweight exercises focused on proper form and range of motion, to maintain muscle-building signals.

Prioritizing mobility work to improve flexibility and joint health.

Emphasizing the importance of quality sleep for recovery and overall wellbeing.

Dedicating time to plan and prepare nutritious meals, rather than relying on quick, less healthy options.

I share my personal experiences and insights to highlight how these strategies can make a significant difference in fitness progress and overall health.

If you enjoyed the episode, I would appreciate if you could share it with one of your friends and leave a 5-star rating in iTunes and Spotify.

If you want to try my Balanced Lifestyle Blueprint for 7-days FREE, you can do it HERE

Talk soon,

Turo

In this FitMitTuro Fitness Podcast episode, fitness coach Turo Virta shares his personal strategies and insights for overcoming workout motivation slumps. Discover practical tips to stay consistent with your fitness routine, even on days when you don't feel like exercising. Learn how to set manageable goals, create an unbreakable workout schedule, and celebrate small wins to keep yourself motivated in the long run. Whether you're struggling to make strength training a habit or looking to revamp your fitness approach, this podcast offers valuable advice from an experienced coach.

Want to work with me? Check out coaching options HERE

I hope you enjoy this podcast and if you do, please leave a 5 star rating and review! 
- Turo

As we get older, our bodies change, and the approach to fitness needs to evolve as well. In this episode, Turo Virta, a fitness expert with over a decade of experience working with the 40+ crowd, shares the most common workout mistakes he's seen among this demographic and provides practical solutions to help you avoid them.
You'll learn:

• Why ignoring warm-ups and cool-downs can significantly increase your risk of injury, and how to build these essential routines into your workouts.
• The surprising importance of incorporating resistance training, even if you're not aiming to build muscle mass, and how it can help maintain your metabolism.
• The dangers of the "weekend warrior" syndrome and how to create a more sustainable exercise routine.
• Why setting overly ambitious fitness goals can backfire and lead to burnout, and how to set realistic, health-focused targets.
• The difference between mobility and flexibility training, and why both are crucial for older adults to prevent common aches and pains.
• Turo's tips for maintaining consistency in your workouts and developing a fitness habit that lasts.
• The often-overlooked role of nutrition, hydration, and sleep in supporting your fitness journey.

Whether you're new to exercise or a seasoned athlete looking to optimize your routine, this episode is packed with valuable insights to help you stay fit, healthy, and injury-free as you navigate the challenges of aging. Don't miss it!

Need more help with accountability and exact plan?
Check out coaching options HERE

In today’s episode, I’m diving into how you can keep your health and fitness on track, even when your calendar is overflowing. I know how tough it can be to juggle multiple responsibilities and still find time to take care of yourself, so I’m sharing my top seven tactics that have personally kept me going through the busiest times.

We’ll explore the "123 strategy" which simplifies nutrition with one big salad, two pieces of fruit, and three bottles of water each day to ensure you're fueled and hydrated. I’ll also discuss why planning your protein intake can make a huge difference and how mindful eating can transform the way you interact with meals, no matter how rushed you are.

Adding movement to your day doesn't have to be a chore—I'll show you how to sneak in extra steps and make the most of micro workouts that pack a punch in just 5-10 minutes. Lastly, I'll emphasize the importance of setting realistic, present-oriented goals to keep you grounded and focused on what truly matters—your health.

Join me as we tackle these simple yet effective strategies to maintain your health, sanity, and wellbeing, no matter how hectic life gets. Let’s get started and make sure you’re not just surviving your busy schedule, but thriving through it!

If you need help to implement these strategies and hold yourself accountable, you can APPLY my 1-1 Coaching HERE or Join our Balanced Lifestyle Blueprint Group Coaching HERE

In this episode of the FitMitTuro Fitness Podcast, Turo Virta sits down with Dane Palarino, a successful entrepreneur who faced a wake-up call about his health and fitness. Dane shares his powerful story of prioritizing his business over his body, only to realize the toll it was taking on his confidence, relationships, and overall well-being.
Discover Dane's transformative journey, including the five daily non-negotiables that helped him regain control of his health and fitness. Learn his strategies for balancing the demands of entrepreneurship with sustainable body composition changes, and how he now helps other busy professionals achieve their fitness goals through his program, Dad Bod Sculptors.
This episode is a must-listen for anyone seeking inspiration and practical advice to overcome their own "dad bod" and reclaim their vitality and confidence. Tune in to uncover Dane's proven approach to sustainable body transformation.

Check Out Turo´s Website HERE

Check Out and Connect with Dane HERE

In this transformative episode of FitMitTuro Fitness Podcast I speak with my client Daniel, a 46-year-old Portuguese living in Sweden,how he lost 13 kgs. Over nine months, Daniel dropped from 104 kg to 91 kg through a combination of disciplined dieting, increased protein intake, vegetables and regular exercise. More than just shedding kilos, Daniel saw significant health improvements including better blood pressure and cholesterol levels, alongside enhanced sleep quality thanks to reduced alcohol consumption.
Hear how Daniel’s lifestyle changes not only affected him but also inspired his family to adopt healthier habits. Dive into a discussion on the crucial roles of consistency, tracking progress, and balancing diet with cardio as Daniel plans to continue refining his fitness regime. Whether you’re looking for motivation or practical advice, this episode provides valuable insights into making sustainable lifestyle changes that lead to real and lasting health benefits.

Apply for 1-1 Coaching HERE

In this rebroadcast episode I talked with my coach and mentor Jordan Syatt (@syattfitness) about his personal journey, from his childhood struggles with health and family dynamics to becoming in my opinion one of the best coaches and mentors in whole fitness industry. We dive deep into the challenges of emotional eating, binge habits, and overcoming fears - both in the fitness realm and in life.
Jordan shares vulnerable stories about his relationship with his parents, and how those experiences shaped his approach to fatherhood and being present for his own daughter. The conversation also explores strategies for developing a healthier relationship with food, including practical tips like the "20-Minute Rule" and the "Apple Test."
Whether you're battling binge eating, dealing with emotional triggers, or simply seeking inspiration to transform your fitness journey, this episode offers a raw and relatable look into the mindset of a top coach. Listeners will walk away with actionable advice and a renewed sense of motivation to prioritize their health and well-being.
Don't miss this powerful discussion on overcoming obstacles, building resilience, and finding balance in the pursuit of personal growth.

In this rebroadcast episode, Silvia shares her transformative weight loss journey. After struggling with yo-yo dieting her whole life, Silvia finally found success by working with Turo.
Silvia reveals how she was unknowingly eating far too little, leading to negative health effects. With Turo's guidance, she gradually increased her calories, focusing on strength training over excessive cardio.
To Silvia's surprise, this approach led to steady fat loss and increased energy, without the constant food obsession. Silvia emphasizes the importance of patience, self-compassion, and seeking professional support when needed.
This conversation is a must-listen for anyone frustrated with traditional dieting methods. Silvia's story demonstrates how a sustainable, balanced approach can lead to lasting results and improved quality of life.

Start your journey for FREE or check out coaching options from ym website HERE

In today´s FitMitTuro Fitness Podcast we tackle the challenge of sustainable weight loss in a way that respects both your health and your love for food. In this episode, I'll share the same practical strategies that have helped over a thousand of my clients not just lose weight, but keep it off for good. We'll cut through the noise of common diet myths and focus on what really matters: creating a manageable calorie deficit, understanding the impact of what you drink—including alcohol—on your weight and sleep, and how to enjoy the foods you love without derailing your progress. If you’re tired of quick fixes and ready for lasting change, this episode will equip you with the knowledge and tools you need to adjust your diet for long-term success. Tune in to start your journey toward a healthier, more balanced lifestyle.

I would love to hear from you! Send me DM in my IG HERE and tell me what you think about this episode and what was your biggest takeaway. 

Thank you for listening and especially those who left 5-star rating in iTunes and/or Spotify. They help me massively to reach more people with a quality content. 

-Turo

What is the optimal way to balance cardio with muscle maintenance, especially  for women over 40? In this episode I talked about effective cardio methods that boost heart health and burn calories without compromising your muscle gains. 
I'll guide you through various cardio exercises including HIIT, LISS, and circuit training, and provide insights on integrating these into your fitness regimen without losing muscle mass. You will learn how to strategically plan and build your workouts, properly nourish your body, and understand the key roles of rest and recovery in building a healthier, stronger you.

In this empowering finale of our series (3/3) on emotional eating, where we delve into sustainable strategies to conquer this challenge for good. In this episode, we explore how tailored therapeutic approaches like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) can revolutionize the way you handle emotional eating by addressing the core psychological elements. We'll break down how CBT helps modify negative thoughts and behaviors associated with food, and how ACT encourages you to accept emotions and commit to behavior changes aligned with your deepest values. Plus, discover actionable tips on incorporating diet and nutrition planning, regular physical activity, and essential lifestyle adjustments that support mental and emotional well-being. Whether you're seeking to break free from the cycle of emotional eating or aiming to enhance your relationship with food, this episode offers the tools and insights you need to achieve lasting change.

Check out coaching options from my website HERE

I would love to hear from you! DM me in my Instagram or email me turo@fitmitturo.com

In this 2/3 episode of emotional eating series I tackle stress eating by understanding its triggers and exploring effective coping mechanisms. You will discover how stress impacts your body and why it leads to cravings for comfort foods. I'll guide you through practical and powerful techniques like deep breathing and progressive muscle relaxation to help manage your stress response and reduce the urge to stress eat. Learn to replace unhealthy habits with positive strategies that support your mental and physical health. Whether you're struggling with stress at work, home, or in your daily life, this episode will equip you with the tools you need to take control of your eating habits and lead a healthier, more balanced life.

Check out more free resources and coaching options HERE

Thanks you for listening and especially those who have left 5-star rating in iTunes and Spotify.

-Turo

This is the first out of 3 episodes of series where we take step by step approach to tackle emotional eating. In this episode I talk about mindfulness techniques and the power of mindful breathing. I’ll guide you through simple, actionable steps to help you tune into your body’s signals and differentiate between emotional hunger and physical hunger. Learn how to apply these techniques in everyday life to enhance your awareness and control over your eating habits, leading to a healthier, more balanced relationship with food. Whether you're new to mindfulness or looking to deepen your practice, this episode will equip you with the tools you need to transform your approach to eating.

Check out my website for more free resources or coaching options HERE

Make sure you subscribe for my podcast so you will get notified when next episode is out. 

Thanks for listening!

-Turo

In this episode, I'll discuss why you shouldn't let the fear of bulking up keep you from lifting weights, the importance of progressive overload, and how essential proper nutrition and recovery are to your success. We'll also dive into how addressing mobility issues in your hips, knees, and ankles can prevent injuries and enhance your overall fitness. Whether you’re starting your strength training journey or looking to refine your routine, I'll share insights and encouragement to help you build a stronger, healthier body with a comprehensive training program. Learn how a personal coach or accountability partner can transform your training experience, ensuring consistency and success in your fitness goals.

Join FitMitTuro Membership Coaching HERE

Apply for 1-1 Coaching HERE

In this episode, I delve into why calorie counting isn't meant to be a lifelong strategy and how we can shift towards a more intuitive approach to eating. I share my personal journey with transitioning away from obsessing over every calorie to understanding the basics of nutritional values which allows for greater flexibility and enjoyment in eating. We'll explore the importance of recognizing hunger and satiety cues, and I'll give you practical strategies for mindful eating. We'll also talk about why it's crucial to prioritize food quality over quantity, the benefits of integrating regular physical activity, and how managing stress and getting enough sleep play pivotal roles in our overall health. Whether you're looking to ease off from counting every calorie or trying to understand how to eat more intuitively, this episode will provide you with the insights and tips you need to make that shift effectively.

If you need more "hand holding" on your fitness journey, check out all coaching options HERE

Thank you for listening!

-Turo

Join me, Turo Virta, as I dive into the essential topic of building sustainable health habits for better sleep, strength, and overall wellness. In this episode, I open up about my own experiences with strength training, sharing how I’ve learned to start small and integrate consistent exercise into a busy schedule. I'll walk you through practical ways to make physical activity both enjoyable and motivating, how to prioritize nutrient-dense foods, and the importance of setting goals that excite you. Whether you're facing challenges in staying motivated or seeking strategies to enhance your mental and physical health, I’m here to offer you personal insights and actionable tips to help you develop lasting habits for a healthier, more fulfilling life.

If you have been thinking about joining my coaching programs like 8-week Challenge but haven´t yet... I have created hundreds of home & gym workouts you can do with bodyweight only, with dumbbells only or if you are having access to the gym.. You can find all coaching options HERE https://www.personaltrainerturo.com/

In this solo episode I talked about the common struggle of knowing what to do but not following through. I share my personal challenges with managing multiple passions and priorities, from maintaining my health and fitness to supporting my coaching clients and creating engaging content.  I beat procrastination by emphasizing consistency, self-compassion, and personalized planning. I also offer valuable tips on how to improve habit formation and goal achievement, including the benefits of accountability and practical strategies to combat procrastination. Whether you’re looking to refine your routines or need a push to achieve your goals, this episode provides the insights and motivation to get you moving in the right direction.

My next 8-week Challenge starts June 24th and if you want to be first to know and be sure you get access to one of the 20 spots, join Challenge Waitlist HERE

Thank you for listening!

-Turo

In this episode I talk about essential tips and strategies to stay fit and healthy during the holidays without feeling guilty. I share personal experiences and advices on how to balance holiday indulgences with maintaining your fitness goals. Learn practical ways to manage holiday eating, from choosing the right breakfasts to smart alcohol consumption and mindful eating techniques. Plus, discover how to incorporate effective exercises into your holiday routine, ensuring you enjoy the festive season to the fullest while keeping your health in check. Perfect for anyone looking to navigate the holiday season with confidence and joy, without compromising their fitness and wellbeing.

Have questions or need an advice? Reach out to me directly via Instagram DM or email turo@fitmitturo.com

Join FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024

If you find the insights valuable, consider leaving a glowing 5-star review on iTunes or Spotify. 

Your support helps us reach and empower more listeners like you! Thank you so much for your help!

In this FitMitTuro Fitness Podcast I was diving into the thrilling world of fitness racing with Jason Curtis, the mastermind behind the Deadly Dozen challenge. In this episode, we explore how the Deadly Dozen represents the ultimate test of fitness, combining strength, endurance, and functional fitness to push participants to their limits. Discover the science-backed strategies and innovative training methodologies that have made the Deadly Dozen one of the most exhilarating fitness events worldwide.

From enhancing endurance to building strength and improving overall fitness, the Deadly Dozen offers countless benefits for participants of all levels. Whether you're a seasoned athlete or a fitness enthusiast looking to take your training to the next level, this podcast provides invaluable insights and inspiration to help you compete in a smart and strategic manner. Learn how to harness the power of functional fitness and hybrid training to achieve your fitness goals while enjoying the thrill of competition.

Tune in to uncover the secrets behind the Deadly Dozen challenge and gain the ultimate motivation to revolutionize your fitness routine. Don't miss out on this opportunity to join the fitness racing revolution and embark on a journey towards peak athletic performance with Jason Curtis and me, Turo Virta.

Connect with Coach Jason Curtis in Instagram HERE

Connect with Turo Instagram HERE & Website HERE

Check out Deadly Dozen Fitness Race HERE

I really hope you enjoyed this episode and if you did, please feel free to leave a 5 star rating and review as they help so much! 

-Turo

In this FitMitTuro Fitness Podcast I sit down with Troy Taylor, Senior Director of Performance Innovation at Tonal. We talk how to optimize muscle gains and enhance athletic performance. Explore cutting-edge training methodologies and innovative fitness equipment designed to revolutionize your workouts. From the science behind hypertrophy training to practical strategies for achieving peak performance, Troy shares valuable insights and expert advice to help you unlock your full potential. Whether you're a seasoned athlete or a fitness enthusiast, this podcast offers actionable tips and real-world strategies to take your training to the next level. Tune in and discover the keys to maximizing muscle gains and achieving your fitness goals with Troy Taylor.

Connect with Troy: LinkedIn, Instagram, Tonal Website

Connect with Turo Website & Instagram

I really hope you enjoyed this episode and if you did, please feel free to leave a 5 star rating and review as they help so much! 

-Turo

In this empowering FitMitTuro Fitness Podcast episode, I'll be sharing practical strategies to help you break free from mindless munching and cultivate a more conscious relationship with food.

Are you tired of falling victim to snack cravings and feeling guilty about your eating habits? You're not alone. That's why I'm here to guide you through proven techniques to recognize triggers and keep healthier options at your fingertips. Drawing from my own journey, I'll reveal how I overcame snack cravings and learned to navigate the delicate balance between indulgence and portion control.

But that's not all – I'll equip you with actionable tips to conquer snack urges and hunger pangs, from incorporating protein and fiber-rich foods into your meals to practicing mindful eating and mastering the art of delayed gratification. Together, we'll tackle emotional triggers and set practical calorie limits, empowering you to make informed choices and reclaim control over your eating habits.

Whether you're struggling to curb mindless snacking or seeking a path to healthier living, this episode is your roadmap to success. Join me on this transformative journey and discover the freedom that comes with mastering mindful snacking.

Action Items:
 
Implement one or two of the strategies shared in this episode and experience their transformative impact firsthand.

Have burning questions or eager to explore additional topics? Reach out to me directly via Instagram DM or email turo@fitmitturo.com

If you find the insights valuable, consider leaving a glowing 5-star review on iTunes or Spotify. 

Your support helps us reach and empower more listeners like you! Thank you so much for your help!

Join Turo Virta as he teams up with Dr. Davis to challenge the conventional wisdom of modern healthcare and explore groundbreaking alternatives for achieving optimal health. In this enlightening episode, Dr. Davis shares his personal experience of dramatically increasing muscle mass and enhancing skin health through diet and specific microbes, including his remarkable gain of 13 pounds of muscle in just three weeks. Discover the profound impact that diet, exercise, and microbes can have on restoring youthfulness and vigor. Dive into the discussion on the limitations of conventional medicine and learn how you can take control of your health by incorporating these revolutionary strategies into your life.

Links mentioned in episode: Dr. William Davis Website
Follow Dr. Davis in Instagram HERE
Follow Turo in Instagram HERE

I hope you enjoy this episode and, if you do, please leave a review on iTunes and/or Spotify (huge thank you to everyone who has written one already). 

Join Turo Virta and special guest Dustin Baker as they delve into the transformative world of bio-identical hormone replacement therapy (HRT) and its significant role in anti-aging and overall wellness. In this episode, we explore the natural alternatives to synthetic hormones offered by Dustin's product, Bio-Pro Plus, and discuss the critical importance of sleep and lifestyle changes in optimizing hormonal functions. Discover how high-intensity interval training (HIIT) can boost growth hormone production and learn practical tips for enhancing sleep quality to support your hormonal health. Whether you're looking to rejuvenate your body or simply improve your daily energy levels, this episode is packed with actionable advice to help you live a healthier, more vibrant life.

Links mentioned in Episode: BioProteinTech.com website

Instagram accounts: @bioproteintech , @personaltrainer_turo

I hope you enjoy this episode and, if you do, please leave a review on iTunes and/or Spotify (huge thank you to everyone who has written one already). 

In this episode, I delve into the five crucial signs that indicate it's time to hit the brakes on your calorie deficit journey. Join me as we unravel the complexities of calorie deficit diets and uncover the often-overlooked warning signals that your body may be desperately trying to communicate.

I talk on the common struggles and challenges faced by individuals striving to maintain a calorie deficit. From mood swings and exhaustion to changes in mental health, we navigate the intricate web of signs that may indicate burnout and the detrimental effects it can have on your overall well-being.

You learn invaluable insights into the importance of listening to your body and taking proactive steps to prevent negative impacts on mental and physical health. I talked about practical strategies for addressing burnout, including the option of taking a diet break or practicing mindful eating.

Additionally, I debunk common fears surrounding reverse dieting and dispel the misconception that eating more calories inevitably leads to weight gain. 

Whether you're a seasoned fitness enthusiast or just embarking on your weight loss journey, this episode provides invaluable insights into recognizing the signs of burnout and navigating the complex terrain of calorie deficit diets with confidence and resilience.

Tune in to gain a deeper understanding of your body's signals and discover actionable strategies for prioritizing your mental and physical well-being on your path to sustainable health and fitness.

Join FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024

If you enjoy the podcast, I would appreciate if you could leave a 5 star rating and review!
-Turo

This week FitMitTuro Fitness Podcast I share invaluable insights on overcoming common struggles with meal preparation and staying on track during weekends. I talk about the importance of structure and planning ahead in achieving health and fitness goals. I recently talked with several FitMitTuro Members and share their struggles and provide tips for tracking weekend food consumption, embracing the 80/20 rule for weight loss, and incorporating structured workouts for optimal results. Learn how to balance enjoyment with progress, master meal prep strategies for busy days, and unlock the secrets to maintaining a healthy diet with protein-rich foods. Tune in for practical advice and actionable steps to elevate your health and fitness journey.

Join FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024

If you enjoy the podcast, I would appreciate if you could leave a 5 star rating and review!
-Turo

Join me on a journey to understand the vital link between ankle and knee mobility for athletes and active individuals. In this enlightening podcast, I'll share actionable insights and practical exercises to assess and enhance ankle and knee mobility, all while emphasizing the importance of managing knee pain through targeted exercises and mobility drills. From simple tests to identify mobility issues to personalized coaching services for tailored support, I'll cover it all, offering invaluable guidance for anyone looking to optimize their joint health and physical performance.

Follow along as I break down the complexities of ankle and knee mobility, providing expert advice and actionable steps to help you move with greater ease and comfort. Whether you're a seasoned athlete or simply seeking relief from knee pain, this podcast is your ultimate guide to unlocking the full potential of your body and achieving peak performance. Tune in now and take the first step toward healthier, happier joints with my proven strategies and expert insights.
If you have any questions, email me turo@fitmitturo.com or send me DM in my IG HERE

Join FitMitTuro Membership Coaching and get access to all my guides including Mobility Test Guide HERE

Join me in this episode as we delve into the common misconception of taking a break from strength training during the summer. Many of us believe that a hiatus is harmless, but maintaining consistency is key to sustaining muscle strength and progress. I'll share insights on the importance of sticking to your workout routine even in warmer months, offering practical advice to keep you on track with your fitness goals. Tune in to discover how prioritizing consistency can lead to long-term success in your fitness journey.

If you have any questions or there is anything I can help you with, DM me in my IG HERE

I hope this episode helped you to make smarter decisions when it comes to your fitness plan during the warmer months of the year.

- Turo

In this episode, I share my journey through my fitness evolution, from my days as a professional ice hockey player to my transition into becoming a fitness coach. I didn´t workout for 10 years and learned some valuable lessons I am sharing with you today.  I'll share valuable insights gained from my personal experiences, including the importance of consistency, smart training, and staying motivated. Discover the benefits of full-body workouts, the significance of muscle memory, and practical tips for achieving fitness goals while maintaining a healthy mindset.

If you want me to take all guesswork away from you when it comes to your training & nutrition, join my inexpensive Membership Coaching program HERE

In this episode, my guest is Adrian McDonnell. We are focusing on solutions for those struggling with the "skinny fat" dilemma. Adrian shares his personal journey from being skinny to toned without resembling a bodybuilder, while Turo offers expert advice on strength training, periodizing workouts, and toning up without bulking. Discover practical strategies for injury prevention, setting fitness goals, and achieving peak athletic performance in this informative and inspiring episode.

Connect with Adrian in IG HERE
Connect with Turo in IG HERE

Check out Adrian Blog HERE
Read Turo´s Blog HERE

Timestamps: 


Skinny fat solutions and fitness journey. 0:02

Fitness journey, skinny fat, and strength training. 3:21

Periodizing workouts for optimal results. 8:20

Toning up without bulking for skinny fat individuals. 12:17

Fitness goals and strategies for women. 18:05

Training for athletic performance and aesthetics. 21:41

Fitness goals and injury prevention. 26:31

Fitness training and injury prevention. 32:38

Mobility work and periodization for athletic performance. 39:15

Exercise selection for athletes based on sport-specific movements. 43:41

Fitness and business growth with a personal trainer. 46:39

In today´s FitMitTuro Fitness Podcast episode I talk about 5 habits I wish I would start doing earlier to improve my health. If I look back these are the simplest but most beneficial habits I started implementing my life after I turned 30 that have impacted the most to my health and wellbeing. 
I am sharing how I incorporate these things into my life and how you can do it too. Improving health is all about small and sustainable habits that you can repeat the rest of your life. It can make a big difference in your fitness journey and overall quality of life.

I hope it helps and if it did, I would appreaciate leaving aq 5-star rating in Spotify and/or Apple Podcast as they help me massively to reach more people. 

Thank you for all those who already did it and thank you for listening!

Talk Soon,
-Turo

In this episode of  FitMitTuro Fitness Podcast, we delve deep into the transformative journey of Gabrielle, a 54-year-old woman from Canada who won free 3-months of 1-1 coaching in December. Despite facing challenges such as knee pain, shoulder discomfort, and the aftermath of COVID-19, Gabrielle's unwavering determination and commitment to her well-being shine through in every step of her journey.

Join us as Gabrielle shares her struggles, triumphs, and newfound sense of empowerment through exercise and mindset shifts. From addressing muscle imbalances to prioritizing mobility exercises, Gabrielle's story is both inspiring and relatable to anyone who has faced obstacles on their path to better health.

Throughout the episode, Gabrielle opens up about the key moments and breakthroughs that propelled her forward, including the realization of the importance of mobility exercises in alleviating pain and improving overall strength. She also shares her strategies for staying consistent and motivated, especially during challenging times like the COVID-19 pandemic.

As Gabrielle's journey unfolds, her resilience and determination serve as a beacon of hope for listeners seeking inspiration and guidance on their own fitness journeys. Her story reminds us that with dedication, perseverance, and a positive mindset, we can overcome any obstacle and achieve our goals.

Tune in to this podcast episode to hear Gabrielle's inspiring story and discover how you too can transform your life through fitness. Subscribe now and join us on this journey of empowerment, resilience, and self-discovery.

Beth won three months of free coaching in December and in today´s FitMitTuro Fitness Podcast we talked how past 3 months have been. She had some worries and fears, but she decided to give it a try. Listen to Beth's amazing adventure as she tells us how she faced her fears and found her strength. She'll share how she beat doubts, worries, and even being too busy to exercise. With the help of coaching, she turned those challenges into chances to get stronger and happier. Beth's story reminds us that no matter what, we can always find a way to reach our goals!
Thank you Beth for working so hard for the past 3 months because without work, it wouldn´t be possible to make these significant changes.
If you are interested to work with me, check out coaching options HERE
Thank you for listening and especially those who left 5-star rating as they help a lot. 
-Turo

Join Turo Virta and Dr. Mike Van Thielen in an enlightening conversation on optimizing human performance through a holistic approach. In this episode, they delve into the fusion of conventional medicine with natural therapies, exploring the benefits of breathwork, hydration, and time management in achieving peak performance. Discover practical strategies for boosting dopamine levels naturally, overcoming distractions, and entering the flow state for enhanced productivity. From biohacking techniques to longevity practices, Turo and Dr. Van Thielen offer invaluable insights to help you upgrade your body, mind, and life.

Check Out Dr Mike´s Limitless Lab - 12 weeks to Maximum Performance through Self-Optimization HERE

Check Out Coaching options with Turo HERE

Thank you for listening and especially all those who left review for my podcast in Apple and Spotify, they help a lot. 

Talk Soon,

- Turo

In this empowering episode of FitMitTuro Fitness Podcast, your fitness expert Turo Virta dives deep into the science behind crafting the perfect strength training routine. From workout splits to set volumes, Turo breaks down the key principles for optimizing muscle growth and performance. Discover the advantages of full-body workouts versus body splits, and learn how to tailor your routine to your individual needs and goals. Turo shares valuable insights on the importance of rest and recovery for muscle growth, as well as the significance of progressive overload for continual progress. Whether you're a seasoned gym-goer or just starting your fitness journey, Turo's expert advice will inspire you to take your strength training to the next level. Tune in now and unlock your true strength potential!

Check out Coaching Options and free resources HERE

Send me DM in my INSTAGRAM HERE

Embark on a transformative journey with Turo Virta as he unveils the mysteries of weight loss plateaus and shares actionable strategies for breaking through the barriers to progress. In this insightful episode, Turo provides a comprehensive guide on identifying and conquering weight loss plateaus through smart nutrition, strategic workouts, and a holistic approach to health.

The podcast kicks off with Turo's expertise on tracking calorie deficit and progress (0:02). Turo emphasizes the importance of realistic expectations and consistency in tracking various metrics such as workouts, steps, and calorie intake (2:52). A plateau, often a frustration, is defined and strategies for overcoming it are explored (7:08).

In a fascinating segment, Turo challenges the notion of relying solely on calorie deficit for weight loss (7:08). He introduces the concept of diet breaks to optimize metabolism for long-term fat loss sustainability. Turo advises on lifestyle considerations and sets the stage for sustainable changes (12:30).

The conversation delves into the interplay between cardio, strength training, and weight loss plateaus (17:56). Turo offers a nuanced perspective, advocating for the importance of strength training in boosting metabolism and preventing muscle loss during a calorie deficit (21:28).

Discover the effectiveness of reverse dieting as Turo shares real-life success stories, including Silvia and Yahir (26:35). Reverse dieting becomes a key tool for achieving weight stability, muscle gain, and optimal results with less effort (31:33).

Optimizing metabolism and fat loss through smart workouts and low-intensity cardio is explored (36:51). Turo provides practical advice, including the ideal frequency of low-intensity walks and the importance of balance in strength training.

As the episode unfolds, Turo Virta shares insights on individualized coaching services for those struggling with fat loss (36:51). His personalized advice and support aim to help individuals overcome mental barriers and implement sustainable fat loss strategies.

Tune in for a power-packed episode that goes beyond conventional weight loss wisdom, providing a holistic and sustainable approach to achieving your fitness goals.

For more resources and coaching options, go to www.personaltrainerturo.com

I would love to hear from you! Email me turo@fitmitturo.com and let me know what was your biggest takeaway or what topics you would like me to cover.

Thank you for listening!

-Turo

Join Turo Virta in a  rebroadcast episode of FitMitTuro Fitness Podcast featuring Amanda Thebe, a personal trainer, nutrition coach, and author of "Menopocalypse." This insightful conversation delves deep into the often-overlooked aspects of menopause, hormonal changes, and their profound impact on women's health.

As Amanda shares her journey, beginning in her 40s and feeling like a role model for women undergoing menopause, the discussion unfolds with transparency and vulnerability (0:02). Recurring episodes of vertigo and the search for answers become the catalyst for Amanda's exploration of perimenopause symptoms.

Discover the nuances between perimenopause and menopause (4:57), unraveling the complexity of hormonal fluctuations that can last up to a decade. Amanda sheds light on the often-unpredictable symptoms affecting women's bodies and minds.

Intriguingly, the conversation navigates through menopause treatment options, including hormone replacement therapy (15:11). Amanda and Turo Virta candidly discuss the benefits, risks, and personal experiences, fostering a deeper understanding of a crucial aspect of women's health.

The episode takes an empowering turn towards holistic wellness (20:18). Amanda advocates for a multi-pronged approach, intertwining psychological treatment and lifestyle changes to achieve comprehensive well-being.

Honesty, integrity, and scientific accuracy take center stage (27:01), as Turo Virta and Amanda stress the significance of truthful information in the health and wellness industry. Both share personal experiences of growth and evolution in their understanding of health.

Weight gain during menopause becomes a pivotal topic (31:08), challenging societal narratives. Amanda opens up about her struggles, emphasizing the need for a supportive and non-judgmental approach.

The narrative expands to encompass the impact of menopause on body composition, metabolism, and muscle mass (36:32). Amanda and Turo Virta advocate for strength training, not just as a physical exercise but as an empowering tool for midlife women.

Fitness training tips and self-care priorities for menopausal women take the spotlight (45:42). Turo Virta encourages a balanced approach, emphasizing results, form, and the importance of listening to one's body.

The episode culminates with insights into fitness, nutrition, and mental well-being during menopause (51:46). Turo Virta and Amanda stress the importance of consistency, realistic goals, and the holistic benefits of activities like hiking.

Check Out Amanda in Instagram @amanda.thebe

We would love to hear from you, Tag us @personaltrainer_turo and @amanda.thebe in your Story and let us know what was your biggest takeaway.

In this illuminating episode of FitMitTuro Fitness Podcast, Turo Virta engages in a comprehensive conversation with James LeBaigue, a registered sports nutritionist and advanced clinical practitioner in the NHS. Together, they unravel the foundational principles of endurance training, offering a treasure trove of insights for both beginners and seasoned athletes.

The journey begins with the essential principles of endurance training, emphasizing the significance of starting with appropriate volume based on experience. James advocates for prioritizing easy endurance training over high-intensity workouts, providing a roadmap for sustained progress.

Consistency and enjoyment become the focal point as the discussion unfolds (5:36). James underlines the importance of these factors, shattering the myth of perfection in favor of regular, enjoyable running.

Heart rate variability (HRV) takes center stage (11:13), with James explaining its nuanced significance in training and recovery. Turo Virta, inquisitive as ever, seeks to demystify HRV metrics for listeners, making this complex topic accessible.

The duo delves into the pitfalls of tracking tools and the importance of periodization in endurance training (23:29). Real-world examples, including insights from Finland's top ice hockey team, provide a pragmatic view.

Optimal performance principles are explored next (28:53), with a focus on periodization and the 80/20 rule. Turo Virta offers practical advice for beginners, stressing the importance of enjoyment and gradual optimization.

Heart rate zones and interval training take the spotlight (34:18), as Turo and James demystify high-intensity training. They share insights into the simplicity of interval training, making it accessible to all.

Strength training's role in the endurance athlete's toolkit is explored in depth (39:33). James highlights its potential benefits, especially for beginners, echoing Turo's suggestion to incorporate strength training into weekly routines.

As the episode unfolds (45:24), the conversation extends beyond athletic pursuits, touching on strength training's role in maintaining health and independence. Turo Virta and James explore the simplicity of initiating strength training, emphasizing its transformative impact.

The podcast culminates in a rich exploration of nutrition and training for fitness, offering listeners a holistic guide to building strength and endurance.

Tune in to embark on a journey of endurance wisdom, with James LeBaigue and Turo Virta as your expert guides.

Connect with Turo in Instagram HERE
Connect with James in Instagram HERE

Check out Turo´s Website for FREE strating guides, articles and coaching options HERE

Learn more about James:

Hurrythefoodup Nutrition

Nutrition Trithlon Website

We would love to hear from you! Tag us (@personaltrainer_turo and @nutritiontriathlon) in your Instagram Story and let us know what was your biggest takeaway from this episode.

In this rebroadcast episode of FitMitTuro Fitness podcast as I sit down with Kim Schlag, a renowned personal trainer and nutrition coach specializing in fitness for women over 40. In this episode, we delve into the unique challenges and triumphs of staying fit and healthy during and after menopause.

Key Topics Covered:

1. Kim's Personal Journey: Kim shares her experiences with weight loss, menopause symptoms, and the transformative power of weightlifting and basic nutrition science in her 40s and 50s.
2. Menopause and Hormone Therapy: We discuss the varied symptoms of menopause, including vertigo and temperature control issues, and the relief Kim found through hormone therapy.
3. Challenges of Weight Gain and Metabolism: Debunking the myth that menopause directly causes weight gain, we explore other contributing factors like decreased physical activity and the importance of maintaining muscle mass.
4. Healthy Habits for the Holiday Season: Kim and I tackle the "all or nothing" mindset during the holidays, advocating for moderation and enjoying treats without guilt.
5. Nutrition Strategies for Menopause: Tips for maintaining weight loss during menopause, including setting small, achievable goals and the significance of a calorie deficit.
6. Exercise Recommendations: We emphasize the importance of NEAT (non-exercise activity thermogenesis) and strength training in losing belly fat and maintaining overall fitness.
7. Overcoming Weight Loss Hurdles: Kim provides actionable advice on tackling challenges like hot flashes, tracking calories, and beginning strength training.
8. The Role of Protein and Sleep Hygiene: Strategies for increasing protein intake and improving sleep routines to combat insomnia and enhance overall health.

Join us as Kim shares invaluable insights and practical tips for women navigating the complex journey of fitness during menopause. Whether you're experiencing perimenopause, in the midst of menopause, or seeking to support someone who is, this episode offers a wealth of knowledge to empower and inspire.

Tune in for an episode that's not just about fitness and menopause, but about embracing change and thriving at any age.

Mastering Sleep for Optimal Health: A Conversation with Dr. Shelby Harris

In this rebroadcast episode I sit down with Dr. Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine. We dive deep into the world of sleep disorders and their impact on fitness and mental health, exploring practical solutions and evidence-based methods to enhance sleep quality naturally.

In This Episode:

• Insights from a Marathon Runner: Discover how Dr. Harris, a seasoned marathon runner, balances fitness with sleep and health.
• Combating Insomnia: Learn about the prevalence of insomnia, especially in women, and Dr. Harris's tiered approach to managing it effectively.
• CBT for Insomnia: Uncover the effectiveness of Cognitive Behavioral Therapy (CBT) for insomnia, with strategies to manage thoughts for better sleep during stressful times.
• The Role of Sleep Routines: We discuss how consistent wake times and morning light exposure can drastically improve sleep quality and mental health.
• Navigating Sleep Apnea and Relaxation Techniques: Understand the common misdiagnosis of sleep apnea as insomnia and the importance of associating the bed with sleep only.
• The Double-Edged Sword of Sleep Trackers: Join our conversation on the pros and cons of sleep tracking devices and their impact on sleep quality.
• Creating the Ideal Sleep Environment: Tips on making your bedroom a cave-like sanctuary for optimal sleep, including the right mattresses, pillows, and ambient conditions.
• Managing Jet Lag and Shift Work: Practical advice for shift workers and frequent travelers on maintaining sleep quality despite challenging schedules.
• Health Risks of Irregular Sleep Schedules: We delve into the health impacts of night shifts and rotating schedules, offering tips for better sleep and overall well-being.

Dr. Harris shares her wealth of knowledge and personal experiences, providing valuable insights into improving sleep naturally. Whether you're an athlete, fitness enthusiast, or someone struggling with sleep, this episode is packed with actionable advice to help you achieve restful nights and energized days.

Tune in to transform the way you sleep and elevate your health and fitness journey with Dr. Shelby Harris and me, Turo Virta.

Welcome to an insightful episode where I, Turo Virta, dive deep into the world of smart training with a focus on periodization and adapting your workouts for optimal health and performance. After a personal health revelation post-COVID-19, discovering an enlarged heart, I was propelled to reevaluate and adapt my fitness journey. This episode is all about sharing those adaptations and guiding you through setting realistic, performance-based fitness goals.

In This Episode:

• Heart Health and Fitness Adaptation: I open up about my personal journey of discovering an enlarged heart and how it shifted my approach to training, emphasizing the importance of adapting fitness goals with age and health conditions.
• Periodization for Progress: Learn how focusing on one fitness goal at a time and implementing periodization can lead to faster and more sustainable results. I'll walk you through the concept of periodization in fitness training, discussing how to alternate focus between strength and cardio to avoid plateaus and keep improving.
• Balancing Cardio and Strength: Discover the challenges and strategies of improving both strength and cardio, including my personal routine and suggestions for interval training and full-body workouts.
• Workout Programming and Consistency: Hear about the importance of quality over quantity in your workouts and how consistent, well-planned training can lead to significant improvements in health and fitness.

Key Takeaways:

• Strategies for periodized training and adapting workouts to your health and fitness level.
• The importance of setting achievable, focused fitness goals.
• How to create a balanced workout routine that accommodates both strength and cardiovascular health.

I share my expertise and personal experiences, offering tips, anecdotes, and encouragement to help you train smarter, not harder, as we head into 2024. Let's make this year about focused improvements, healthful adaptations, and enjoying the journey of fitness together!

In this "must listen" episode of FitMitTuro Fitness Podcast, me (Turo Virta), talk about the common pitfalls of setting and pursuing fitness goals as we head into 2024. Drawing from my own personal health journey and years of coaching experience, I provide invaluable insights into how to adapt and set realistic fitness goals for long-term success.

Key Highlights of the Episode:

• Adapting Fitness Goals with Age: I talk the importance of evolving fitness goals to focus on sustainable habits and performance-based objectives, such as strength and cardio training.
• The Pitfall of Unrealistic Timelines: I address the common mistake of setting unrealistic timelines for weight loss, advocating instead for periodization and focusing on one goal at a time to avoid confusion and frustration.
• Beyond Weight Loss: I also challenge the overemphasis on weight as a sole measure of fitness success and encourage simple, action-based goals for lasting weight maintenance.
• Consistency Over Perfection: Emphasizing the importance of consistency, I advise setting achievable goals, even on bad days, to build confidence and maintain motivation.
• The Role of Accountability: I underscore the significance of tracking progress and the power of external accountability in achieving fitness goals.
• Celebrating Personal Wins: I share my personal experiences with social media and the importance of acknowledging personal achievements to stay motivated and focused.

So what you say?

• I invite you to join our upcoming 8-week challenge, starting in January 8th, where I will create personalized plan and hold you accountable so you can finally stay consistent and work towards your goals in a sustainable way.
• Join The Challenge WAITLIST HERE 

In this insightful episode of FitMitTuro Fitness Podcast, your host Turo Virta, an ex-professional ice hockey player turned coach, shares his expert strategies for effective strength training during the hockey season. Turo delves into the nuances of maintaining muscle mass, metabolic rate, and optimizing strength and speed for competitive athletes, particularly ice hockey players.

Key Highlights of the Episode:

• Strength Training During the Season: Turo discusses the critical importance of maintaining a consistent strength training regimen throughout the hockey season to achieve significant gains, even with limited time.

• Muscle Mass and Metabolic Rate: Learn why preserving muscle mass during the off-season is essential for enhancing performance and preventing injuries. Turo shares practical tips for short-burst strength training to maintain strength without over-exhausting during the season.

• Preventing Injuries and Enhancing Performance: Discover how targeted strength training exercises can help ice hockey players prevent common injuries and improve their performance on the ice.

• Speed and Strength Training: Turo emphasizes the importance of sport-specific exercises to improve speed and provides insights into balancing strength and skills training effectively.

• Maximizing Strength and Speed Gains: Get valuable advice on the importance of rest and recovery, and how to focus on specific exercises for maximum strength and speed improvement.

• Customized Strength Training Programs: Turo shares his approach to individualizing strength training based on each player's specific needs and goals, moving away from generic programs.

• Core Strength and Upper Body Training: Understand the importance of core strength and how specific exercises can enhance performance in sports like ice hockey.

Throughout the episode, Turo combines his personal experiences with practical, easy-to-understand guidance, making this a must-listen for any athlete or coach looking to optimize performance in competitive sports. Tune in to gain a comprehensive understanding of how to balance on-ice and off-ice training and make the most of your athletic potential.

If you have a friend who you know would benefit from this episode, please share this with them or share it in your Instagram story and tag me @personaltrainer_turo

If you need help with a plan and exercises to do, join my inexpensive membership program HERE or email me turo@fitmitturo.com if you have any questions or need more individual support.

Join Turo Virta, an ex-professional ice hockey player turned nutrition coach, as he shares valuable insights into optimizing nutrition for peak athletic performance. In this episode, Turo combines his personal experiences with practical strategies to guide athletes and fitness enthusiasts towards achieving their best physical state through nutrition.

Turo begins by emphasizing the power of simple daily habits over complex scientific theories. He shares how these habits have played a crucial role in his journey and in his coaching with the women's ice hockey national team. Discover how becoming more aware of your daily routines can significantly impact your nutritional choices and overall performance.

Key Episode Highlights:

• Protein and Meal Planning: Learn how Turo revamped his breakfast routine to prioritize protein, aiming for 100-150 grams daily, and why this macronutrient is crucial for sustained energy and peak performance.
• Daily Habits for Fitness: Turo discusses the importance of planning, preparation, and incorporating healthy habits into your daily diet, highlighting the long-term impact of seemingly small choices.
• Macronutrients in Sports Performance: Understand the roles of carbohydrates and protein in athletic performance, and how they fuel high-intensity activities and aid in recovery.
• Pre-Game Nutrition: Turo shares his advice on carbohydrate intake for athletes and why avoiding high-fiber foods before a game can be crucial for some individuals.
• Hydration and Energy: Explore the importance of staying hydrated and how to strategically use sugary drinks and snacks for an energy boost without experiencing crashes.
• Post-Game Recovery: Learn why post-game nutrition, including carbs and protein, is essential for muscle repair and how protein shakes can be an effective solution when whole food sources aren't available.

Turo brings a wealth of knowledge, experience, and a touch of personal flair to this episode, making it a must-listen for anyone interested in sports nutrition, whether you're an athlete or simply looking to improve your fitness regimen.

Links mentioned in episode: FREE GUIDES and CALORIE CALCULATOR

ALPS SOLUTION SUPPLEMENTS (USE CODE TURO15 at Checkout for 15% OFF)

If enjoyed the episode, please share it with your friend and/or in your IG Story and tag me @personaltrainer_turo

In this episode of FitMitTuro Fitness Podcast I dive into a topic many find challenging during their weight loss journey – staying full and satisfied. Drawing from my own experiences and insights gained from my fitness coaching career, I share strategies and tips on managing hunger effectively while working towards weight loss goals.

In this episode, I explore how to interpret and respond to hunger signals, emphasizing the importance of listening to your body. I share the approach I've taken to measure weight loss progress daily, highlighting the significance of tracking trends to avoid the common frustrations associated with weight loss.

A key focus is on the roles of protein, fiber, and hydration in weight loss. I discuss practical ways to increase the intake of these essential nutrients, aiming for a protein target of 1.6-2.2 grams per kilogram of body weight, depending on individual needs. I also talk about my personal strategy for hitting protein goals and how it helps in managing hunger and food cravings.

But it's not just about what you eat; it's about discovering what works for you. I delve into how personalized coaching and habit tracking can be pivotal in controlling food intake. I emphasize the idea of adding healthy habits rather than imposing food restrictions, offering alternatives to high-calorie snacks and tips for effective portion control.

Hydration also plays a crucial role, and I share simple yet effective strategies to ensure adequate daily water intake. The episode wraps up with inspiring success stories from my clients around the world, demonstrating the powerful combination of strength training and proper nutrition.

Whether you're battling snacking temptations, seeking to boost your metabolism, or looking for sustainable diet management techniques, this episode is filled with valuable insights and motivation. Join me in discovering how to maintain fullness and satisfaction on your weight loss journey.

In this episode of FitMitTuro Fitness Podcast, I dive into a topic that's close to many of our hearts during the festive season – maintaining health and fitness amidst the holiday cheer. I open up about my own struggles with staying motivated during the colder, darker months of December and share how I've learned to overcome these challenges by setting small, achievable goals.

Join me as I discuss the importance of focusing on consistency over striving for perfection. I'll share my personal strategies for planning workouts in advance, which helps in steering clear of relying solely on motivation. I'll also talk about how to manage healthy eating habits during a time filled with tempting treats, including my own battle with sugar cravings and how I handle them.

The episode is packed with practical advice, from overcoming procrastination to finding enjoyable ways to stay active during the holidays. It's all about creating a balance – enjoying the festive season without the guilt and maintaining your fitness journey. I emphasize the power of savoring meals, prioritizing protein, getting enough sleep, and the significance of slowing down and enjoying food.

This episode is not just about fitness; it's about embracing the joy and balance of the holiday season. Whether you're dealing with cravings or struggling to find the motivation to exercise, I provide relatable advice and effective strategies to help you stay on track. Tune in to learn how to break the 'all or nothing' mindset and make the most of this holiday season.

Stay active, stay healthy, and let's make this holiday season a balanced and joyful one!

Cheers,
Turo

Join Turo Virta and registered sports nutritionist James LeBaigue in a comprehensive dive into the world of nutrition for endurance sports on FitMitTuro Fitness Podcast.

This episode zeroes in on the pivotal role nutrition plays from the starting line to beyond the finish line. Discover the strategies for effective carbohydrate loading, the dos and don'ts to maintain energy levels, and specific guidance for vegetarian athletes to optimize their protein intake.

Get expert insights into the often-overlooked relationship between micronutrients and peak performance, the nuanced role of supplements, and the ideal distribution of training intensities. Whether you're gearing up for your next marathon, embarking on a triathlon journey, or simply interested in endurance training, this conversation will equip you with the nutritional know-how and training tactics to go the distance.

Connect with Turo in Instagram HERE
Connect with James in Instagram HERE

Learn more about James:

Hurrythefoodup Nutrition

Nutrition Trithlon Website

We would love to hear from you! Tag us (@personaltrainer_turo and @nutritiontriathlon) in your Instagram Story and let us know what was your biggest takeaway from this episode.

Dive into the exhilarating world of trampoline training with fitness veterans Steve Carver and Turo Virta on this episode of FitMitTuro Fitness Podcast. With over 30 years of personal training experience, including extensive expertise in trampoline workouts, Steve unpacks the multitude of benefits that this unique form of exercise can offer. From revolutionizing low-impact workouts for older individuals to kick-starting the release of 'happy hormones,' trampolines may just be the missing piece in your fitness puzzle.

Discover how trampoline training impacts not just physical health but mental well-being too. Learn about the NASA study that backs up its efficiency, the potential for core muscle development, and its accessibility to various age groups and fitness levels. Plus, get the lowdown on how trampolines are being incorporated into sports training. Whether you're looking for a fun new workout, need low-impact options, or just want to jump into something new—this episode is for you!

Links we talked about in episode:

ACE (American Council of Exercise) study done related to Fitness trampolines

NASA study

Benefits of Rebounding

Are you overwhelmed by the multitude of supplements available in the market? Wondering which ones will actually benefit you and which are just hype? Tune in to this eye-opening episode where I break down everything you need to know about the world of supplements.

I listed 5 most beneficial supplements, 5 most overrated supplements and talked about collagen, fat burners and BCAAs

• Protein Powerhouse: Get the lowdown on protein powder's role in muscle growth, quick recovery, and weight management. Optimize your protein intake with our pro tips! (Starts at 1:20)
• Morning Routine with Whey: Discover why our guest mixes whey protein with Greek yogurt and fruit for a power-packed start to the day. (Starts at 5:08)
• The Creatine Craze: Unlock the full potential of creatine for not just muscle strength but also cognitive benefits. Should you add it to your supplement stack? (Starts at 6:46)
• Top Picks and Pitfalls: From the must-have Omega-3s to the overrated options, get the insider scoop on the best and worst supplements for your health. (Starts at 11:34)
•  Fat Loss Supplements: Learn about the real-world limitations of popular fat loss supplements and why lifestyle changes trump supplement reliance. (Starts at 24:12)
• Quality Over Quantity: Hear why I swear by Alps Solute Solution protein powder and how to choose a protein source that suits you best. (Starts at 28:02)

This episode is a goldmine of practical information that dispels myths and sets you on the right path to make informed decisions about supplements. Whether you're an athlete, a fitness enthusiast, or someone just looking to improve their health, this episode has something for everyone!

Links mentioned in Episode and companies I trust and use myself:

Alps Solution, company based in Italy (Get-15% OFF with CODE TURO15)

Legion Athletics , company based in USA (CODE: TURO for 20% OFF, or double loyal points)

Are you tired of the endless cycle of dieting, losing weight, and then gaining it all back? In this eye-opening episode, we sit down with weight loss and nutrition expert Turo Virta to delve into the science of "Reverse Dieting"—a groundbreaking approach to weight maintenance that challenges conventional wisdom.

At the start, Turo lays down the foundation by explaining what reverse dieting is and how it helps maintain weight loss by gradually increasing calorie intake (0:00). He sheds light on why the traditional view of "dieting" might be counterproductive, and why adopting a scientific approach to weight management can lead to sustainable results (3:35).

We'll also explore how reverse dieting isn't just a way to avoid weight gain—it's also a strategy to optimize your metabolism and improve overall health (9:35). You'll learn about the pitfalls of low-calorie diets, why they often lead to a decrease in physical activity, and how reverse dieting can help break the vicious cycle of diet-induced low energy levels (14:10).

In the final segment, Turo emphasizes the need for a long-term perspective on weight loss and gives practical advice on how to determine your own sustainable calorie intake for weight loss and maintenance (19:30).

Whether you're stuck on a weight loss plateau, dealing with "yo-yo" dieting, or simply looking to maintain your current weight in a healthier way, this episode provides the insights you need to revolutionize your approach to weight management.

LINKS Metioned in Episode:

Want to get me your coach? Check my coaching options HERE

Podcast Episode:
How to get out of weightloss plateau & when to use Reverse Diet with Jordan Lips

EP 49/22 Eating more and losing weight - how Silvia raised her calories by 1000 and started to lose weight

EP 8/21 How to overcome weight loss plateau - Lukas lost 15 kg in 3 months while raising his calories almost 1000 calories