Second Wind Fitness with Brock Armstrong

Brock Armstrong

I have one goal: to help you think differently about exercise so you can move more of your body, more often, in more and more interesting ways. None of us want to exercise harder or longer to get good results (we have jobs, families, and lives) we want to exercise smarter not harder, and we want to have fun while doing it. As I, Coach Brock (formerly the Get-Fit Guy), begin the second half of my first century on this planet (I just turned 50), I will use my background in Cognitive Behavioural Theory, endurance sport, and a lifelong love of movement to help you move through this world with ease, now and later in life. This podcast isn’t about getting skinny, ripped, or jacked - but it is about being fit, capable, strong, healthy, and satisfied with how your body functions. Whether you were fit when you were younger and let it slide, you never found a fitness program that worked for you, or you are just tired of working so hard to stay fit, it’s time to get your second wind.

Are You Too Fit to Fracture? Lora Giangregorio PhD (BonES Lab)
07-11-2022
Are You Too Fit to Fracture? Lora Giangregorio PhD (BonES Lab)
Lora Giangregorio PhD is research Chair in Mobility and Aging at the University of Waterloo. Her work has led to the development of the "Too Fit To Fracture" Exercise and Physical Activity Recommendations for Individuals with Osteoporosis. Her aim is to reduce the burden of osteoporotic fractures.This is how it goes - as we get older, we lose muscle and bone, we become less active, and some people develop a bone disease called osteoporosis. Osteoporotic fractures can be the reason a person can no longer live in their own home. They cause pain and disability, and are more common than heart attack, breast cancer and stroke combined. Researchers like Dr. Giangregorio know that exercise can prevent falls, and emerging research suggests that it may prevent bone loss. However, people who already have osteoporosis (like me) are often afraid of fracturing, and want to know what types of exercise are safe AND effective. The sad truth is that we know a lot less about how to guide exercise in people at high risk of fracture. And on top of that, inactivity is highly prevalent in older adults. So Lora has been looking into how we can get patients to do the right types and amount of exercise, and to get health care providers to give the right advice. Her Bone health and Exercise Science lab leads clinical trials and guidelines, and collaborative work with patients and healthcare providers to answer these questions.--Find out more about the Weighless program and enroll for our Jan 2023 group at
What the Heck is a Healthy Body Composition?
06-06-2022
What the Heck is a Healthy Body Composition?
If you are a serious (or even recreational) exerciser, you want to get faster/stronger.  That is, after all, where some of the fun of our dedicated exercise time is derived. And for many of us, getting faster or making those hard-fought-for muscles more noticeable, means losing some body fat. This can be a tricky endeavour when you are also trying to enjoy your workouts, live an active lifestyle, be good at your job, raise a family, and maybe even perform well in some races and events.While you want to “weigh less,” you also don’t want to lose any precious muscle that you know helps you do the activities you enjoy. So, in this episode, I have asked nutrition and behaviour change coach Monica Reinagel to join me to talk about how and why the idea of “losing weight” is a lot more meaningful and nuanced than it used to be. What Body Composition really is,How this is different from hitting a specific number on the scale,What happens when we lose weight too quickly,What happens when we yo-yo diet,Why it is important to maintain (or build) muscle mass especially as we age,How much protein we need to maintain muscle mass,How feeling stronger and more capable creates a virtuous cycle which leads to losing body fat (and supports our weight loss efforts),Three things we can do to help our bodies lose more fat than muscle.Resources:Weighless.LifeProtein Content of Common FoodsProtein Density of FoodsChange Academy podcast Nutrition Diva podcast Monica’s favourite of Brock’s YouTube videos:TV Time (or watching hockey) Workout7 Fun Ways to Use a Treadmill--Find out more about the Weighless program and enroll for our Jan 2023 group at
Create Your Own User Manual with Alex Wisch (WischFit)
07-03-2022
Create Your Own User Manual with Alex Wisch (WischFit)
Alex Wisch is a Performance & Wellness Coach, Entrepreneur, Athlete, and Mental Health Activist.Throughout his life, he has faced significant adversity. Alex has struggled with ADHD, dyslexia and, in his early teens, battled anorexia. Regardless of the challenges he faced, he showed great promos by becoming one of the top sailors in the country by age 18 and got accepted into an Ivy League school.As a sophomore in college, his struggles and perfectionism became overwhelming. He found himself deeply depressed and developed constant suicidal thoughts. His decade-long major depression left him penniless, on disability, and unable to work.Doctors even told Alex he needed to reduce his expectations and would never be able to hold a full-time job. However, he refused to have those words define him. Alex eventually dismissed the idea of finding a medication that would “fix him”. He began focusing on all the things that were within his control and developed a holistic formula to optimize his success.Topics covered in this episode:- Why the heck did Alex do 1,000 strict pull-ups, 2,000 push-ups, and 3,000 squats, all while wearing a 20-pound weighted vest?- Was Alex active as a child and youth? What was his childhood like?- How was he taught to view and perform exercise?- How did depression affect Alex? What did he try to alleviate his depression?- How did he discover the idea that physical health could help his mental health?- When you are that depressed, how did he even start an exercise routine?- How did Alex develop his “holistic formula" and create his own user manual?- The four things people can start doing right away to develop their own user manual. You can find out more about Alex on his WischFit Instagram account. --Find out more about the Weighless program and enroll for our Jan 2023 group at