Which Gym Exercises Are Most Effective

Podcast Episode #030: Which Gym Exercises Are Most Effective? (Jo vs. Dave Update!)

All exercises and workout routines are NOT created equal. Don't waste your time doing what doesn't work!

When you're new to the gym, or if you've been doing the same old workout routine for a long time, it can be common to put in lots of effort without ever seeing any changes to your body. This can be so frustrating and is such a waste of YOUR time!

Certain types of exercises will boost your metabolism faster than others, and some exercises will help you develop lean, toned muscles faster than others. ​Learn how to structure a workout routine that will get you the results you want!

Episode Resources:

Jo vs. Dave Fitness Challenge: Update #1

In today's podcast we discuss how to format a workout routine so that you can great results. To help you get started, we've included the workout routines we've been using through the first few weeks of the Jo vs. Dave 12-Week Fitness Challenge.

Jo's Workout Routine

Notes: The numbers listed are the reps she aims for in each set. Jo adds weight with each set, hence why her reps generally decrease. Exercises listed as "A" and "B" are performed in supersets with no break in between. She also does 20-30 minutes of interval training on her spin bike each morning.

MONDAY: LEGS AND CORE

  • LEG EXTENSIONS: 20, 15, 12, 12, 10
  • A. STANDING HAMSTRING CURLS: 15, 15, 15, 12, 12
  • B. WALKING DUMBBELL LUNGES: 20, 20, 20, 20
  • LEG PRESS: 20, 15, 12, 8
  • SEATED CALF RAISE: 20, 20, 20

TUESDAY: BACK AND BICEPS

  • A. LAT PULL-DOWN: 20, 15, 12, 12, 10
  • B. DUMBBELL BENTOVER ROW: 10, 10, 10, 10
  • 2A. SINGLE ARM SEATED CABLE ROW: 10, 10, 10 (per arm)
  • 2B. DOUBLE ARM SEATED CABLE ROW: 10, 10, 10
  • ALTERNATING DUMBBELL BICEPS CURL: 12, 12, 12 (per arm)
  • STANDING BICEPS CABLE CURL: 12, 10, 8
  • CABLE HAMMER CURLS with ROPE: 12, 10, 8
Pull-Down

Jo performing a lat pull-down with a neutral, shoulder-width grip

Benover dumbbell row

Notice Jo's perfectly flat lower back during her bentover dumbbell rows.

Seated Row

Jo supersets single cable rows with double cable rows for complete exhaustion of her biceps and back muscles.

WEDNESDAY: CARDIO AND CORE

THURSDAY: CHEST AND TRICEPS

  • SMITH MACHINE BENCH PRESS: 20, 15, 12, 10
  • INCLINED DUMBBELL CHEST PRESS: 15, 12, 10, 8
  • CABLE CROSS OVER: 15, 12, 12, 10
  • DUMBBELL PEC FLY: 15, 15, 15
  • A. TRICEPS PUSH-DOWN with BAR ATTACHMENT: 10, 10, 10
  • B. REVERSE GRIP TRICEPS PUSH-DOWN: 10, 10, 10
  • C. CABLE OVERHEAD TRICEPS EXTENSION: 10, 10, 10
  • D. TRICEPS PUSH-DOWN with ROPE: 10, 10, 10

FRIDAY: SHOULDERS AND CORE

  • SEATED DUMBBELL SHOULDER PRESS: 12, 12, 12
  • SEATED DUMBBELL REVERSE FLY: 10, 10, 10, 10
  • SINGLE FRONT SHOULDER CABLE RAISE: 10, 10, 10
  • LATERAL CABLE RAISE: 10, 10, 10
  • SMITH MACHINE SHOULDER PRESS: 15, 12, 10

CORE WORKOUT

Choose 4 exercises for each "core" training day. Perform 3 sets of 15 reps for each exercise.

  • DECLINE CRUNCH
  • PRESS SIT-UP
  • OBLIQUE CRUNCHES
  • RUSSIAN TWIST with MEDICINE BALL
  • EXERCISE BALL PIKE
  • DECLINE WEIGHTED TWIST
  • CROSS-BODY CRUNCH
  • HIP THRUST
  • HANGING LEG RAISE

Dave's Workout Routine

Notes: The numbers listed are my reps for each set. Exercises listed as "A" and "B" are performed in supersets with no break in between. My workouts are not divided by body part per se, hence why they are simply just numbered workouts.

DAY #1

  • BENCH PRESS: 12, 5, 5, 5, 5, 5
  • A. INCLINE DUMBBELL FLY: 15, 15, 15, 15
  • B. WEIGHTED CHIN-UPS: 10, 10, 10, 10
  • 2A. INCLINE DUMBBELL CURLS: 15, 15, 15, 15, 15
  • 2B. DUMBBELL TRICEPS EXTENSIONS: 15, 15, 15, 15

DAY #2

  • BARBELL SQUATS: 12, 5, 5, 5, 5, 5
  • SINGLE LEG PRESS: 15, 15, 15, 15 (per leg)
  • ROMANIAN DEADLIFT: 20, 20, 20, 20
  • STANDING SINGLE CALF RAISE: 15, 15, 15, 15 (per leg)
  • WEIGHTED DECLINE CRUNCH: 15, 15, 15, 15

CARDIO

I swim for 30-45 minutes at a steady, moderate pace.

DAY #3

  • BARBELL PUSH-PRESS: 12, 5, 5, 5, 5, 5
  • INCLINE CHEST PRESS (MACHINE): 15, 15, 15, 15, 15
  • UNDERHAND GRIP CHIN-UPS: 10, 10, 10, 10, 10
  • DUMBBELL LATERAL RAISE: 20, 20, 20, 20, 20
  • CABLE REVERSE FLY: 25, 25, 25, 25, 25

DAY #4

  • BARBELL DEADLIFT: 12, 5, 5, 5, 5, 5
  • BARBELL FRONT SQUATS: 6, 6, 6, 6
  • OVERHAND BARBELL BENTOVER ROW: 10, 10, 10, 10
  • DUMBBELL SINGLE CALF RAISE: 20, 20, 20, 20
  • HANGING LEG RAISE: 10, 10, 10, 10
Deadlift

If I could do just one exercise in the gym, I would choose barbell deadlifts because of how many muscles they target in a single move...an amazing compound exercise!

Leg Raise

I don't spend a lot of time isolating my core muscles simply because the compound exercise I've chosen already provide an excellent core workout. But, I do like hanging leg raises!

CARDIO

I attend a master's swim class that lasts 90 minutes. It's primarily made up of swimming drills, so it's very interval-based (i.e. high heart rate!)

Which Gym Exercises Are Most Effective? (Jo vs. Dave Update!)

Thank you so much for joining in this episode of Make Your Body Work Podcast. This show is all about answering your questions about living healthier, smarter and happier lives. I'm excited because we're taking really two cool elements of podcast and rolling them into one today.

I have a question from a listener. Her name is Sandy. I know that it's one that you probably ask yourself before. I'll get to that in one second and I'm also going to tie that together with an update on the Jo versus Dave 12-week fitness challenge.

If you're asking yourself, what the heck is the Jo versus Dave 12-week fitness challenge, go back to Podcast Episode #26. You can reach it by going to MakeYourBodyWork.com/26 and you're going to meet my podcast guest. Her name is Jo Dominguez and she's a fitness competitor and she was talking about how quickly is a healthy pace to lose weight.

At the end of the podcast, she was talking about how she's about to start training for an upcoming photo shoot and she got about 12 weeks to get in really good shape. She wants to do it in a healthy way and she threw down a challenge. She said,

"Dave, I challenge you to try and get in great shape over the next 12 weeks and we're gonna see who gets better results."

Today, we're going to be answering a question from a listener and I'm going to have Jo back on the show and we're going to talk a little bit about how our challenges been going, give you an update on the results so far and show you our exact work of programs so that you can follow along. If this interests you, our podcast for today is Episode #30 and you can reach that by going to MakeYourBodyWork.com/30 and see the show notes which will include our workout programs in details from the show.

Without further ado, I'm going to go into Sandy's question. Sandy says,

"Hey, Dave. I've been listening to your podcast for a long time and there's one thing that I still find challenging. That's knowing which exercises I can do in a gym that are going to give me the best results in the least amount of time. Can you help?"

Sandy, I just want to say thanks for that question because I know that's on so many people's minds. How can I get the most efficient workout done and get the best results possible? Which exercises should I include?

I'm going to take this over to Jo. I'm going to reintroduce Jo. Like I said, she's a fitness competitor. She is a nutrition coach and she really knows how to get great results. Jo, welcome back to our show.

Welcome Back Johana!

Jo: Thank you for having me again.

Dave: You're the first official two-time podcast guest. You should feel like a guest of honor.

Jo: That's awesome. Great.

Dave: For those who haven't listened to the podcast for very long or maybe missed the episode, if you go to MakeYourBodyWork.com/26, you can listen to the first podcast where Jo joined us where we were talking about how quickly is a healthy pace to lose weight. Then, at the end of the podcast, just threw down a challenge. Jo, do you want to explain just really briefly to the listeners here, what was this challenge that we started.

Jo Vs Dave: Competition Week Two!

Jo: We're going to take about three months to get in shape. I'll be getting ready for a photo shoot. You said you wanted to gain a little bit more muscle because you've been training for triathlons in the last few months and that has made you lose muscle mass and you wanted to gain that back. We had given ourselves three months to get A-shape or to get to where we want to be. Yeah, I challenged Dave to do this together and see where it goes.

Dave: There's a little trash talk. You were very specific that you think you're going to get better results than I will in the next 12 weeks.

Jo: Yes, I think I am. I still believe that.

Dave: You're feeling confident?

Jo: Very.

Dave: We're two weeks into the process. We started this challenge at the start of February. Now, another two weeks in and it's really neat actually because we want to throw an update and explain some of the stuffs that we're doing because again, listen to Jo's message which is all about doing this, getting in shape the healthy way and serving in a show how are we going to be better in doing that.

It just so happened that I got this question from Sandy that was her asking about exercises and what type of exercises will get her the best results. Jo and I chatted about that and thought that for our first update here, that's what we'll go through. It's the type of exercises that we choose, why we choose those and what results we've gotten so far and what you could expect, any listeners out there, if you're to follow along.

12 weeks to get in shape the healthy way, how do you go about that?

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Jo, maybe I'll ask you the question. In the last two weeks, what has your training program look like?

Jo: Pretty much cardio and weight training. Cardio, I try to do four to six times a week. Then, weight training, four times a week.

Cardio Exercise: What Jo Recommends

Dave: Let's go over the cardio. When you say four to six times per week, how long are you spending doing that cardio?

Jo: Twenty to 30 minutes. I try to do high intensity [interval 00:05:23] training because it will take less time for me to get results. I don't have an hour everyday to just do cardio. That's why I go for the high intensity interval training.

Dave: I love it because actually, a couple recent guest on my podcast have mentioned as well. I know any listeners out there, if you want to check out, Beate was my guest on Podcast Episode #28 and she's talking from a perspective of losing weight during menopause. Go to MakeYourBodyWork.com/28 and she said the exact same thing, Jo. It's all about high-intensity kind of kick butt while you're doing it as oppose to going at a meeting intensity for a long period of time.

Jo: Exactly, exactly. I don't know about your listeners but like I just said before, I don't have that much time to spend at the gym. If anything an hour, an hour and a half, that's it. Yeah, this high intensity interval training really helps because I don't need to spend too much time at the gym to get good results. Twenty to 30 minutes is fine.

Dave: That's for your cardio. What do you do specifically? What type of cardio is that?

Jo: I like bike, get into bike or the stair-master. Those two are my favorite. Yeah, I actually got myself a spring bike so I can do it at home especially in the winter time so I don't have any excuses. I get out of the bed and then get on my bike 20, 30 minutes and it's out of the way. It's very convenient that way.

Dave: You said you're doing that four to six times per week?

Jo: Yeah. Again, this is only ... You don't have to do it that often but again, I had given myself three months to get in shape and show you how it's done so I have to be a little bit more strict about my workout. It has to be a little bit more intense than I would normally do.

Dave: Maybe, you can call me on that then. When you're in maintenance, how many times for a week would you be doing cardio then?

Jo: Three to four times a week will be fine.

Dave: Okay. I'll contrast that. I know most of our listeners are here probably more interested in what Jo is doing because she's looking to slim down and really get leaned and toned. I'm trying to put on some muscle mass and so I actually drastically cut my cardio.

I'm right now doing just two sessions of cardio per week, about 30 minutes each and both of those are swim workout. I'm trying to stop burning so many calories through cardio. I feel like Jo, you and I are pretty much on opposite ends of the spectrum when it comes to our workout plans.

Jo: Yeah. It sounds like it.

Dave: Maybe, you can talk about then your resistance training piece because I know, in your last podcast, again, on Episode #26, you talked about how lifting weights is something that's so crucial when you've been training for your fitness competitions before.

You had a really powerful message particularly for the women out there. Don't be afraid of lifting weights. I assume you're lifting a lot of weights right now. Can you tell us what that looks like?

Jo's Strength Training Routine

Jo: Yeah. Like I said, I lift weights about four times a week. Each day, I target different muscle groups. Let's say, Monday, I do lower body workout. Tuesday, I'll do back and biceps. Thursday, I'll do chest and triceps. Then, on Friday, I'll do shoulders. Everyday is something at different muscle group.

Dave: Those workouts, after you've already done, say 20 minutes of cardio, how long are you spending in the gym lifting weights?

Jo: About 30 to 40 minutes for the weight lifting.

If you want to lift weight, start lifting weight!

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Dave: That sounds very manageable, in totality maybe an hour a day exercising.

Jo: Yeah. I don't have much time to hit the gym so things are going to be ... I'm going to take less time and it is going to be very, very effective. About an hour, sometimes I'll take an hour and 15 minutes but again, that's maybe because I'm taking longer breaks. An hour I think should be enough.

Dave: Going back to Sandy's question, I get this type of question all the time. What are the most effective exercises to do blank, to lose weight or to get toned or to get a flat stomach or tone your body right where it is. Can you tell us about some of the specific exercises that you choose for your program and why those ones are so important for you?

Jo: Again, I'm going to go back to the high-intensity interval cardio training. That's something like it's stable in my program right now. I try to do it first thing in the morning. Before I eat anything, that helps me speed up my metabolism, burn more calories. That's why I do that.

The other part, again, it's the weight training. There are two types of exercises that you can do for weight training. There is the compound exercises and those are exercises that target different muscle groups at one time. For example, squats, lunges, deadlifts, pulldowns, shoulder press, those are the compound exercises.

The other type of weight training exercises that you can do is isolation exercises. Those are the ones that only target one muscle group at one time. For example, bicep curls, leg extensions, hamstring curls.

Those are the two types. I try to combine both to get better results. I think it will help me build a more balanced physique.

Compound vs. Isolated Exercises

Dave: I love that you're talking about compound versus a simpler and isolated exercises. That's probably something that a lot of listeners aren't familiar with. What is the advantage of a compound exercise? Can you tell us what's the advantage of doing an isolated exercise?

Jo: With the compound exercise, it will help you gain muscle a lot faster and because you're engaging different muscle groups at one time, it will take less time. With the isolation exercises, I'd like to do those because it targets weak areas.

For example, I want my hamstrings to be more toned or get a little bit bigger, then I'll do the leg extensions. That's why I do both of them. Like I said, I like to do both. I feel that it will help me build a more balanced physique.

Combine compound and isolated exercise to get the best results!

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Dave: I just want to put a comment here. Jo and I have actually done maybe four workouts together and we sort of traded off who is leading the workout. Jo let me through two of her workouts and I let her through two of mine. I very, very rarely do isolation exercises.

I remember, on very first workout, it's our first exercise, you had me do quad extensions or leg extensions. I could barely walk afterwards. I haven't done those in years. It was so intense in such a specific part of the body.

Jo: Yeah, they're hard.

Dave: If you contrasted a leg extension or quad extension on one of these isolated exercises versus a compound exercise, which one would speed up someone's metabolism, more of help someone burn more calories?

Jo: The compound exercise. Again, it's because it's engaging different muscle groups at one time. You will burn a lot more calories doing compound exercises for sure.

Dave: Again, I'm glad you said that. I want to make that specific point for the listeners. You probably see some people that go to the gym and quite often, beginners who aren't sure what type of exercise to do and want to do something safe. It's easy to do some of these isolation exercises like a bicep curl or a leg extension but at some point, that won't be the most effective training program because you're missing on this opportunity to, Jo like you said, involve a whole lot more muscle in a single move.

Jo: Yeah.

Dave: Can you then talk to ... The next step I guess is we know, you got this compound exercises, you got isolation exercises, you're going to the gym four times a week, breaking it up by body part. Talk to us about the number of repetitions you're doing because that's people's next question. Should I be doing high reps? Should I be doing low reps? Talk about the weight that you use.

Jo: I do about four to five sets of each exercise and I do 15 to eight reps for each set. Every time I do a set, I increase the weight. I start with the "light" weight, do 15 rep and then increase the weight for the next set and I'll do 12 and so on and so on.

Dave: All the way down by the last set, you said you're aiming for eight repetitions?

Jo: At least eight. I know sometimes, even after the sixth repetition, I'm just like, "I cannot do it anymore." That means that I am pushing myself, which is good. That's what I want.

Dave: Maybe you can just talk a little bit about your overall workout. For example, let's take your leg day. How many different exercises would you be trying to finish or to include in that workout so you can squeeze it in about that 40-minute time slot that you give yourself.

Jo: I do about four to five, sometimes, exercises per muscle group. For light days, I do about four to five.

Does More Exercise Lead To More Improvement?

Dave: Okay. That's an important message. Again, listeners out there, I talk to a lot of people who have decided of more volumes, more exercises, more sets, more reps, is going to lead to more results. Jo, can you comment on that?

Jo: That's the way I used to think before. I'm like, okay, I do more exercises. I do the better, the better results. That's not true. For example, now I do four exercises let's say and because I'm increasing the weight, I'm already doing a hardcore workout. I don't need to do 10 different exercises to get good results. Just big four but push yourself with those four.

Dave: Which is a tough mindset to have. I was actually talking to a client this week. This is rare but it does happen where I was trying to get her to scale back her exercise. You just said it that if you are doing more volume, you feel your results become less quickly.

Jo: I see at the gym, some people are exercising but they're not concentrating on what they're doing. They're looking somewhere else. They're looking at their phone. That means to me that they're not pushing themselves enough. They're not doing anything really. There's not going to be any progress at all. If you have time or the ability to talk to someone else or check your phone while you're working out, while you're doing your exercise, that means that you're not really pushing yourself.

While working out, avoid using your phone or talking to people. Focus entirely on your ability to accomplish your exercise.

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Dave: Okay. Again, for the listeners, Jo and I go into the gym and this girl means business.

Jo: I told you before, I'm very anti-social at the gym. I just go to do my stuff. I don't have time to be chatting or checking my phone or anything like that. I do concentrate on my workout. People would say that I'm very anti-social at the gym. I can see why.

Dave: If you're short on time and again, I know all the listeners, I here this all the time, "I don't have to exercise," then when you go to the gym or when you exercise, make it very purposeful.

Jo: Yeah.

Start Taking Notes!

Dave: One thing that I thought was funny, when we met each other at the gym, both of us come out with our notebooks and our pens. Right away, we're starting to take down notes. Do you think that's important for the listeners if they were trying to follow, for example, your program that we're going to post in this episode. Should they be taking notes? Why or why not? What's the importance of that?

Jo: Yes. I started doing this not too long ago. Before, I used to go to the gym, not taking a notebook with me, not writing anything down. It was very hard for me to see my progress.

As soon as I started writing everything down, the exercises that I do, how many reps, how much weight I'm lifting, I could see where I'm at and I can see, let's say, for the next week, where I can start and how much weight I can add. That really tracks your progress. That's very important to see results. I will highly recommend it.

Taking notes at the gym is the best way to monitor your progress

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Dave: It's motivational. For myself, saw in the program that I started, this is my third week on this program. I'm going to brag a little bit, Jo, just to intimidate you, how much progress I've been seeing. My best exercise so far in terms of improvements has been my deadlifts.

I've more than doubled my weight in three weeks. Without having that written down and knowing where I left off last time, there is a 0% chance that that would have happened. It's so motivating to see, this is what I did last week. I can now beat it by five pounds or beat it by 10 pounds.

Jo: It also helps to remember, right? This week, I did this much weight. Next week, I'm going to start here where I can add more. If you don't write that down, if you're like me, I will forget by next week where I was.

Dave: I had a conversation again with a different client this week who ... She said that her strategy was going to the gym and basically did whatever she felt like. She's actually quite knowledgeable by different exercises. She understood the concept of compound versus isolation exercises but went in without a plan. I know I used to do that as well. Jo, have you ever done that? Just gone to the gym and done whatever you felt like?

Jo: Yeah. I did it for a number of years, actually. Honestly, it was hard for me to see the progress. When you don't have a plan like, "Okay. I will go to the gym and I'll be like, what do I feel like doing today?" Even just thinking about what I was going to do that day took a lot of time instead of ... Now, I have a program, I have a plan, I know what I'm doing. I don't have to think about it.

Dave: I 100% agree. The plan for me, what it does is that it forces me to do exercises than I'm weak at. I know, there's a couple of exercises that I'm not just good at. If I didn't have those written down in my book, there's no way I would decide, "Hey, today I feel like doing bicep curls." I would never do that. It's got to be written down.

Jo: Yup. It definitely helps.

Dave: In this podcast episode, we're going to show Jo's exact program. How long are you going to be on this specific resistance training program, Jo?

Jo: On this one, the one that I gave you, about two to four weeks I'm going to do this. I'm going to change it up again. It's very important to change up your routine. That way, your muscles don't get used to the same thing over and over again because, after a while, you won't see any progress. You got to change things up a bit.

Dave: When you say two to four weeks, are you going to judge because we're about the two-week mark. We just past the two-week mark I guess this week when we're recording this. How do you determine whether it's time for a new program or whether you're going to stay on your existing program?

Jo: Again, on how much progress I'm seeing like how many changes I've seen on my body. That's how I determine. Usually, it's good to change routing between two to four weeks, every two to four weeks.

Dave: Yeah, I agree as well. I'll speak for myself, I generally watch because the first two ... I find for me, the first two to three weeks, I see really huge changes in my strength and endurance. As soon as I see that plateau starts to happen, again I'll look back in my notes. If I see the change from week to week has really started to shrink or is non-existent, this time I'd do something new.

Make Your Body Work Takeaway

Jo, you know how we like to finish this podcast with a make your body work takeaway. From what you learned and going back to this 12-week, and I know you've done this before for fitness competitions, what's something that you could give someone as a piece of advice or a place to start if they wanted to follow in your footsteps and try to get the results that you're getting? What they could start doing today?

Jo: I'd start doing some compound exercises. Like I said, it's going to give you a really good results. It's going to help you burn fat a lot faster and is going to cut back your time at the gym so you won't need to spend too much time at the gym to get results. Compound exercises, for use.

Dave: I'm so glad you said that. I would echo that as well. I have very few isolation exercises in my program. I will include my program as well so you can take a look at the difference. Jo and I, our programs are quite different actually but both of us do really emphasize those compound exercises.

Something that I know all the listeners are going to want to hear is some results. Jo, can you tell us ... I know we're going to do measurements and take some pictures along the way on our next update but this being two weeks into the program, can you tell us about your weight? Has it changed at all? Have you noticed any differences in your body?

Jo and Dave: Results After Two Weeks

Jo: Yeah, definitely. I have lost four pounds in the two weeks which is amazing. I definitely noticed my body is starting to tone, starting to take a nice shape. I have lost some inches of my waist, and my hips, my arms, which is awesome. I am on track, Dave. I don't know. You should be worried.

Dave: I'll tell you my progress. A lot of mine for trying to gain weight folks around diet. We'll talk about this. Jo and I are going to give our diet plans, I believe in our next update. For myself, I put on about nine pounds in two weeks. I attribute that to lifting a lot of heavy weights, lifting with a lot of computer exercises, cutting back in my cardio in favor of weight training and then changing up my calorie intake which like I said, we'll talk about on our next update.

Jo, thanks again for joining us and thanks for sharing some of your experience so far. I have your workout program. We'll put it in this podcast. Any listeners out there, take Jo's advice on compound exercises. Jo, would you say it's safe to say, less time in the gym but more focus time?

Jo: Yes. I like that, definitely.

Dave: I feel that was a big part of your message. Get that cardio exercise, make it hard, get it done, get in the gym, be anti-social, don't talk to anyone and train hard.

Jo: Yeah, exactly. That sounds good.

Dave: Awesome. Again, thanks everyone for tuning in. Thanks, Jo. We'll be back at another update in two weeks.

Jo: All right.

Dave: Thanks again, Jo, for joining us for today's podcast. Thanks to you, the listener, for joining in as well. If you like to see the resources that we concluded in the show notes for this episode, that includes Jo's training plan that she's been using so far and the challenges as well as my own training plan, you can go to MakeYourBodyWork.com/30 and that will take you to this update, the 30th episode of the Make Your Body Work Podcast.

Now, today's show was brought to you by a really cool sponsor. It's called NakedSnacks.ca. I had the owners as actual guests on the podcast and we're talking about how to clean up your snacking habits. Neil and Tom, they are great guys that have really great insights on some ways that you can treat your snacking habits so you're able to stay in shape. You can also enjoy what you're eating.

They were nice enough to offer a special deal for Make Your Body Work Podcast listeners. If you go to NakedSnacks.ca and place your order, you can enter a coupon code, makeyourbodywork, all one word, makeyourbodywork, and instantly save $10 or 33% off your first order.

If you want to see details about that, you can check out my podcast. It's Episode 27 with Neil and Tom. You can go to MakeYourBodyWork.com/27 and you'll be taken right to that podcast episode. That's NakedSnacks.ca. Our sponsor for today's episode.

One last thing before I go, if you've been listening to this podcast for a while and you think you'd like to get in great shape and there's ... Maybe, it's a little bit overwhelming, all the information out there and you're not sure how to actually formulate a plan that will work for you, I'd love to work with you.

I do a coaching program. It's called the "10 in 4" Challenge. This is a four-week program where I lead clients through healthy eating, exercise, hydration, distressing, all the elements that go into a holistic weight loss program. Our goal is to lose 10 pounds in four weeks.

If that sounds like something that you'd be interested in, you can go to 10in4.com. That's the number 10, I-N, and then number 4 dot com, 10in4.com. Check it out. If you have any questions, you can always reach me at dave@makeyourbodywork.com.

Thanks again for listening to podcast. I'll see you again here next week.

Thanks for joining me today!

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Dave

Dave Smith has been a personal trainer since 2001 and was chosen as Canada's Top Fitness Professional in 2013 for his dedication to his clients' success. Download his "Sweet Spot" plan [FREE!] to begin your weight-loss journey today!

  • Beate Probst

    Great podcast you two….thank you for sharing, looking forward to your meal plans 🙂

    • Thanks Beate – glad you enjoyed it. Jo is a whiz in the kitchen, so I’m sure she’ll have some great meal ideas to offer in our next update 🙂