Monthly Archives: March 2017

March 31, 2017

11 Tips for sticking with a workout regimen

Donna from Facebook asked about tips for sticking to a workout regimen. Here are 11 great tips to follow:

  1. Reconnect to your why – This helps you get started and stick with it.
  1. Do it first – You are much more likely to do your workout when you do it first rather than putting it off until later in the day.
  1. Set an appointment – Treat your workout like an important appointment that you would not miss.
  1. Have an objective – Perhaps it’s a race, competition, or wearing a certain dress that you’re working toward. It’s a good way to recognize progress and maintain motivation.
  1. Set micro goals – Set smaller goals along the way to your main goal to give you wins and encourage you to push harder.
  1. Make it something you trip over – Make it a constant reminder so you have all you need to do your workout.
  1. Convenience – Make it easy for yourself and you’ll be much more likely to comply with your program.
  1. Hire a good trainer – You’ll have accountability and you may even have a better workout.
  1. Have an accountability partner – Find someone who will keep you accountable so you stick with your workouts.
  1. Have some planned periodization – Doing the same workout over and over can lead to plateaus. Rotate to different modalities to keep things fresh.
  1. Make it fun – If your workout isn’t fun or you’re not excited about what you’re working toward, consider another style of workout.

Follow these simple tips to stay on track with your workout regimen!

Here is another episode you may enjoy

5 Ways to build and maintain motivation


March 29, 2017

Nourishing fats with Sally Fallon Morell

Sally Fallon Morell is an accomplished writer, nutrition and holistic health expert, and the author of the new book, Nourishing Fats. In the book, Sally details why we need animal fats in our diet and the critical role that they play in our health.

Sally described the difference between various types of fat, noting that saturated fats tend to be solid at room temperature, while unsaturated fats tend to be liquid. She explains that saturated fats are not bad, contrary to popular belief.

Trans fats and liquid polyunsaturated fats, however, should be avoided. Trans fats are dangerous because they are man-made and the body has a hard time getting rid of them. They also inhibit reactions in the body such as with enzymes and other hormone reactions.

There are critical vitamins and nutrients in animal fats that our bodies need to function properly. Some these include Vitamins A, D, K, and E. For example, Vitamin K protects from heart disease and puts calcium in our bones.

Sally recommends several foods as great sources of these healthy, natural fats. These include egg yolks, lard, bacon fat, fish, shellfish, organ meat, bone marrow, and cod liver oil.

She also explains that the cholesterol we eat has no bearing on whether we get disease. There is no need to fear foods with high cholesterol. The body can make cholesterol, but is spared from doing so when we consume cholesterol in our food. Babies and children also need cholesterol for the development of their bodies, yet they cannot produce it, so they in fact should not be on low cholesterol diets.

To connect with Sally or purchase Nourishing Fats, visit www.nourishingtraditions.com.


Another episode you may enjoy

Keto tastes great with Maria Emmerich

March 27, 2017

4 Minute fit with Siphiwe Baleka

Siphiwe Baleka is a former college athlete, truck driver, fitness enthusiast, and the author of a new book called 4-Minute Fit.

Siphiwe became a truck driver after leaving Yale. As a truck driver, he gained 15 pounds during his first two months in the profession. He realized that he needed to take responsibility for his health and wellness on the road.

However, making a change in his health and fitness was not without challenges. There are many limitations associated with the truck driving profession, including no access to a kitchen or gym and inadequate food storage. In response to this, Siphiwe created the approached described in the book.

Siphiwe described seven key strategies for health when dealing with a sedentary lifestyle such as truck driving: Get 15 minutes of exercise every dayEach workout must include at least four minutes of vigorous activity.

  1. Work multiple muscle groups at the same time
  2. Always eat after a workout
  3. Eat breakfast or a meal when you begin your day, and then eat every three hours
  4. Keep healthy snacks within reach
  5. Log your nutrition and fitness

He also discusses five foods to avoid when trying to lose weight:

  1. Drinks with carbohydrates
  2. French fries
  3. Rice
  4. Pasta
  5. Bread

Siphiwe also talks about how nutrition is relative. When it comes to nutrition, what you eat should be based on your physiological reality at the moment. In this program, you have flexibility. You simply need to make decisions about what to eat, while keeping in mind the carb content of each food.

To purchase the book 4-Minute Fit, visit www.4minutefitbook.com/40.


Another episode you may enjoy

Walking for weight loss with Lucy Wyndham-Read

March 24, 2017

5 Ways to build and maintain motivation

Motivation is a key factor in sticking with your health and fitness program. Here are five ways to help you stay motivated:

  1. Gamification – This keeps you motivated because there’s a score involved. It’s a process of having a score that’s going to drive you forward. Find ways to measure your performance against yourself to gamify the process. Be sure to keep it within your limits and don’t lose focus on what you’re trying to accomplish.
  2. Social pressure – While negative social pressure can be bad, good social pressure can help to encourage you. Consider joining Facebook groups for support or find an accountability partner.
  3. Sunk cost – If you’ve made an investment, or sunk cost, you are more likely to follow through because you want to get your money’s worth. Making a financial investment will often lead to greater results because the participants have an added reason to stay motivated.
  4. Fear – We know that fear is a strong motivator. There are actually ways to set up fear scenarios, such as committing to giving money to a cause you dislike when you don’t follow through. The potential outcome in this fear scenario should matter to you and it should be emotional to provide the greatest impact.
  5. Commitment – When you make a commitment, your motivation becomes a little bit easier. A compelling vision and why will help you stick with your plan because you want to reach your ultimate goal.

Incorporate these five suggestions and watch your motivation level soar!


Another episode you may enjoy

The mental game of sticking to an eating plan

March 22, 2017

Finding your big miracles with Joanna Garzilli

Joanna Garzilli is an authority in the field of intuition, conscious business growth, and spiritual leadership. She is also the author of a fascinating new book called Big Miracles, a sort of manual that explains how to reengage with yourself, who you are, and who you could be.

Joanna explains that health and fitness is not just physical. It’s also a matter of the mind and spirit. There is a balance between doing the work and having the mindset to allow you to reach your goals.

In the book, Joanna explains 11 key rules:

  1. Align with the spirit – Do you feel good or do you feel bad? Be honest with yourself to know if you are aligned.
  2. Be a spiritual vehicle – Achieve a new level of awareness and experience ongoing spiritual awakenings.
  3. Commit to your breakthrough – Without commitment, nothing happens. Focus on the end result and surrender.
  4. Forgive mistakes – Don’t beat yourself up over mistakes. Perhaps mistakes are miracles waiting to happen.
  5. Living without ego – A little bit of ego lets us see our strengths and speak up for ourselves, but too much can be an issue.
  6. Believe in your ability – Close the gap between “if” and “when.” Use exercise as a way to clear your doubts.
  7. Accept responsibility – “You can’t change what happened in the past, but you can clean up how you feel about it.”
  8. Aim high – This allows us to realize we can do more than we think.
  9. Take the right action – Action is necessary to get results.
  10. Be of service – Be of service to your body and your body will take care of you.
  11. Break through to your big miracle – Figure out what will keep you amplified to get that breakthrough and keep you moving forward.

To connect with Joanna, visit www.JoannaGarzilli.com.


Another episode you may enjoy

The love diet | Dr. Connie Gutterson

March 20, 2017

Essentials of weight loss

Losing weight is not hard if you properly apply these essentials of weight loss.

Wanting to lose weight is different than committing to it. Commitment is needed to drive you. To make a commitment to yourself, you need to have a compelling why. When you feel your willpower starting to slide, remind yourself of your why.

Be realistic about your expectations. Realistically, you can lose one to two pounds per week.

Don’t let you stop you. Weight loss is a mindset game. Understand your behavior and know the points when you might try to self-sabotage.

Weight loss is not a straight line. There are going to be plateaus in your journey. Approach it each time as a different problem and try something a little different, but stay on course.

Don’t forget to have fun. Be sure to do the things you enjoy while going through this process.

Not all weight loss is good. Weight lost using diet pills can be detrimental to your health.

Don’t be afraid of lifting weights for fear of putting on muscle and adding weight. Weight loss is about fat loss, not muscle loss.

There are no shortcuts. Focus on healthy living and positive lifestyle changes.

Find people who will hold you accountable and serve a support network through the process.

Forget the past. Focus on tomorrow and make positive steps forward each day.

It’s really about hormones, as they drive every action in your body. Avoid sugar, get quality sleep, and lower your stress to keep your hormones in check.

Common sense goes a long way. Reward your hard work with something else other than food.

Document your wins and use them to fuel you through the tough times.

You will not out-exercise a bad diet. Focus on food first and then exercise.

If you need assistance on your weight loss journey, you should check out Surefire Results for Weight Loss.

Surefire Results for Weight Loss



Another episode on weight loss you might enjoy

11 Best weight loss lessons

March 17, 2017

Health and fitness saboteurs

Jim Rohn said, “You are the average of the five people you spend the most time with.” If this is the case, are the people you surround yourself with helping you or hurting you?

Many of us struggle with health and fitness, particularly as we get older. When this occurs, it becomes even more important to surround ourselves with people who motivate, encourage, and inspire us to continue along our health and fitness journeys.

However, you may encounter saboteurs along the way. Here are a few types of saboteurs you may find in your own circles:

  1. A friend who pressures you to do something else – They may try to distract you from your workouts or encourage you to eat unhealthy foods. Peer pressure becomes an issue. You may need to spend less time with these peers.
  1. Well-meaning individuals – These people may not understand why you’re doing what you’re doing and they may be concerned. Let them know you appreciate their concern, but you need to follow your own path.
  1. Backstabbers – These individuals may try to derail your success because they measure themselves against other people and they simply do not want you to succeed. Recognize when someone is acting against you.

Focus on building up others as well as yourself. Create a strong foundation by joining teams and making connections. Say hello to people at the gym and surround yourself with these like-minded and motivated individuals who will help you stay focused on your health and fitness goals.






March 15, 2017

Avoiding toxins with Dr. Joseph Pizzorno

Dr. Joseph Pizzorno is a renowned naturopathic physician, the founder of Bastyr University, and an accomplished author. His new book, The Toxin Solution, reveals how toxins in our everyday lives create issues with our health.

Toxins are managed by the liver and kidneys, as they have filtering responsibility. However, filtering toxins out will not do much good until we slow the entrance of toxins. Many toxins are designed by scientists for physical or biological purposes and are difficult to break down. Some have half-lives that are measured in years and constantly cause damage while in the body.

Toxins are huge contributors to disease. They increase oxidative stress in the body which increases inflammation and damages our DNA. Toxins also impact the body’s hormones, enzymes, minerals, and organs. We are constantly subjecting ourselves to things that will shorten our lives.

Though there is no way to get around a toxin load, there are ways to reduce the load. One strategy involves becoming more conscious about how toxins get into our bodies and stop it from happening. Food is a primary source of chemical and metal toxins. Cleaning supplies and health and beauty aids are other sources.

The book also includes do’s and don’ts in regards to eating. Don’t eat refined foods that are conventionally grown and stored in plastic containers. Instead, eat real foods that are organically grown. Be careful not to damage foods when you cook them. Get rid of plastic containers and use glass containers instead. The closer you eat to nature, the safer you will be.

To connect with Dr. Joseph Pizzorno or to learn more about The Toxin Solution, visit www.thetoxinsolution.com.

Another episode you may enjoy

The hidden toxins lurking in your food | Mike Adams

March 13, 2017

11 great reasons to quit

Quitting is not always the best policy, but there are some times when quitting can work to your benefit:

  1. Unhealthy Habits – Strike a balance between the good and bad habits. Consider replacing bad with a healthy habit.
  2. Bad Food Sources– Try to replace bad food sources with better selections. Choose organic foods or fresh, locally grown sources.  See the Toxin Solution by Joe Pizzorno.
  3. Better Opportunity – Even if just temporarily, try a new fitness modality that excites you and keeps your routine fresh.
  4. Illness – When you’re sick, take the opportunity to rest and recover. Stay out of the gym and avoid spreading your illness.
  5. Injury – This is an indicator that something is wrong. Avoid coming back too early and risking another injury. Find other ways to maintain your fitness in the meantime.
  6. Overtraining – This can cause adrenal fatigue from the stress on your body. This prevents your body from recovering. Consider taking some time off and give yourself a break.
  7. Change in Priorities – Mix in a different modality to give more balance to your program and your life.
  8. No Self Control – If you struggle with self-control, avoid these temptations altogether.
  9. Elimination Diet – Find the foods that are giving you the most issues with digestion and overall health. Find the foods that allow your body to function at its highest capacity.
  10. When You’re Full – Eat slower and be more mindful of the food you are eating. Stop when you feel ¾ of the way full and allow your body to catch up.
  11. Trying to Avoid Risk – Inclement weather or extreme temperatures can add risk to your work out. Consider working out indoors in these instances.

You may only quit temporarily, but it may be just the break you need to continue along your health and fitness journey long-term.


Another episode you may enjoy

Whoops! How do I get back on track?


March 10, 2017

Eating for endurance with Matt Fitzgerald

Matt Fitzgerald is an avid runner, a certified sports nutritionist, and the author of a new book called The Endurance Diet. In this book, Matt shares findings from studying the training and diet habits of elite athletes.

In the book, Matt discusses the 5 core eating habits of elite athletes:

  1. Eat everything – Those who eat all categories of food. The diet is good enough and not necessarily perfect.
  2. Eat quality – Those whose diet is skewed toward natural, unprocessed foods.
  3. Eat carb-centered – A carb-centered baseline diet, with days of high carb diets prompted by a heavy day of training.
  4. Eat enough – Those who don’t count calories, but instead reconnect with built-in mechanisms for determining how much food to consume.
  5. Eat individually – Those with different preferences or intolerances, and who must allow for individuality within the other four styles of eating.

Matt also talks about training essentials for endurance fitness:

  1. 80/20 rule of intensity balance – Spending 80% of workouts at a low to moderate intensity and 20% at full intensity.
  2. Progressive overload – Increasing capacity by continually challenging one’s self.
  3. Purpose-driven workouts – Choosing certain workouts that work better than others.
  4. Hard/easy rule – Distribute hard sessions evenly amongst the low to moderate ones.
  5. Recovery weeks – Doing less than what you normally do. Organize training in step cycles to get the greatest results.
  6. Periodization – Breaking down a training cycle into phases that focus on different fitness building objectives.
  7. Down time – Aim to be as fit as possible two to three times per year. Down time is required after each peak.
  8. Strength training – Improves overall performance by improving strength and conditioning.

To connect with Matt Fitzgerald or learn more about The Endurance Diet, visit www.mattfitzgerald.org.


Another episode you may enjoy

The tao of running | Gary Dudney

March 8, 2017

Down 65 pounds | Rick Force

Rick Force, a listener of the podcast, shares his health and fitness journey and how he was able to lose 65 pounds.

Though Rick always considered himself an active, athletic person, he always seemed to carry more weight. Within the last 10 years, he started to feel the effects of the extra weight and took action. He began exercise routines, dropped some weight, and felt pretty good. However, after experiencing injuries and taking time off, he would slide backwards into his old habits.

Things changed for Rick after he read a book called Eat Bacon, Don’t Jog. It was then that he realized the key was the food he had been eating. As a result, Rick made changes in his lifestyle. He limited his sugar and carb intake and trained his body to burn fat for energy.

A typical day of eating for Rick now includes coffee with coconut oil and a touch of cream, followed by a lunch around noon consisting of eggs, vegetables, and a protein such as chicken. He may have a snack before officiating a sports game in the evening, usually cucumber. If he’s hungry after the game, he’ll eat steam cooked green beans and sausage or chicken. His energy levels have never been higher and his food intake has never been lower.

Rick encourages others modeling this lifestyle to eat when they’re hungry. He also suggests combining long-term and short-term goals to keep yourself on track and stay focused. Plateaus will occur in your weight loss journey; just stay focused and keep working at it.

The true measure of health is that you have the ability to do what you want to do physically. Weight loss might be a part of the equation, but it’s not the complete picture of health.

Another episode you may enjoy

Todd loses over 300lbs

March 6, 2017

The worst part of a western diet | Gary Taubes

Gary Taubes is a well-known science writer and the author of a new book called The Case Against Sugar.

In this book, Gary examines why sugar is perhaps the worst aspect of any western diet. He explains that this is a relatively new stance, as nutrition policies from the 1970s and onward instead targeted fat content. The popular implication was that sugar was largely benign.

Conventional thinking on sugar is that it’s empty calories. It was often said that people get fat because they consume more calories than they expend. In actuality, different foods cause different hormonal responses, which can impact the storing of fat. The unique metabolism of a glucose and fructose combination can cause an endocrine response and lead to health issues.

Gary also speaks about the link between cancer and sugar. Research has shown that insulin stimulates tumor growth and metastases. Elevated blood sugar and insulin levels will fuel tumor progression and metastases. Whatever causes this insulin resistance will exacerbate existing cancer, and could possibly promote it. The best response is to prevent insulin resistance by removing the sugars and white flours from one’s diet, thus minimizing the risk of cancer.

Alzheimer’s disease is also being linked to sugar. The primary argument states that whatever causes insulin resistance will increase the likelihood of manifesting dementia of any kind.

In the end, we must weigh the risk and decide for ourselves how much sugar we consume. We must balance the desire to enjoy our lives, while also living long, healthy lives. For many of us, it may be easier to avoid sugar than to try and consume it in moderation.

To connect with Gary Taubes or to learn more about The Case Against Sugar, visit www.garytaubes.com.

Another episode you might enjoy

Crack the obesity code

Whoops! How do I get back on track?

Donna, a podcast listener, submitted a great question about how we can get back on track after a slip up in our health and fitness journeys.

We’re human. We’re going to slip up from time to time. Getting back on track is important. To do this, you’ll need to build a paradigm around yesterday, today, and tomorrow.

You cannot fix what has happened in the past. When you first slip up, you’re angry and frustrated, and also stuck in the yesterday phase. To get out, realize that you made the decisions to act in a way that caused this setback. Own it those actions and then forgive yourself. Forgiving yourself is so important because it allows you to move on and release those negative emotions such as anger, remorse, or disappointment.

The next step is to recommit. If you’re not committed to your health and fitness journey, these cycles of failure will keep happening. Your commitment is based upon your why. Reconnect with your why and revision your vision of the future and what you’re trying to achieve.

At this point, you are ready for tomorrow. To look to the future, you must do a root cause analysis of why you had a slip up. Drill down beneath the surface level reason and find the root cause of why you made those choices. Establish good habits to manage future points of frustration instead of choosing familiar bad habits, such as eating unhealthy foods.

Consider journaling how you feel, what you ate, and how you slept. Meditation is another option to assist with recognizing thoughts and feelings. Both of these tools will help you understand yourself better and be better equipped to bounce back from any future slip ups.



Another episode you may enjoy

11 Health and fitness objections


March 1, 2017

Hungry brain with Dr. Stephan Guyenet

Dr. Stephan Guyenet is an accomplished neuroscientist, speaker, writer, and author of the new book, The Hungry Brain. This fascinating book examines the complex science of the brain and breaks it down into simple concepts that everyone can understand.

Stephan explains that the brain is the control panel for our bodies, but specific parts and chemicals drive our behavior around how we eat. Part of the brain decides between competing options through a specific process. Throughout this process, the brain integrates many sources of information when making decisions, including conscious and non-conscious factors. In today’s environment, these circuits give us drives and instincts that are at odds with our healthy goals.

Stephan also speaks about the importance of sleep in relation to the brain. Insufficient sleep has been found to be influential in weight gain. Researchers have found that when people sleep less, they eat more. The brain is more responsive to higher calorie food cues compared to people who has slept sufficiently. This tricks the brain into thinking the body needs more calories than it actually does. An optimization bias is also at play in this scenario, where one will pay more attention to the potential benefits than the cons of eating seductive foods.

Stephan also mentions the Six Steps for a Slimming Lifestyle included in the book:

  1. Fix your food environment – Remove tempting foods that surround you.
  2. Manage your appetite – Use diet and lifestyle strategies to regulate the appetite.
  3. Be aware of food reward – Focus on simple, satisfying foods.
  4. Make sleep a priority – High quality sleep aligned with your Circadian rhythm.
  5. Move your body – Get regular physical activity.
  6. Manage stress appropriately – Shift perception of stressor from uncontrollable to controllable.

To connect with Stephan Guyenet, visit www.stephanguyenet.com or find him on Twitter as @whsource.


Another episode you may enjoy

Why am I always hungry? | Dr. David Ludwig