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Shift Your Mindset to Transform Your Body and Health!


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The Honest Skillet

As a busy nurse and amateur CrossFitter, Katie didn’t always eat the best. She gave herself the challenge of taking her lunch to work every day for a week. The idea that a clean eating lifestyle should also be simple became the driving force behind the creation of The Honest Skillet. Hundreds of blog posts and recipes later, she released The Honest Skillet Cookbook, a practical guide for those needing meal ideas that are easy to make,while remaining nutritious and delicious! For more information or to pick up a copy now visit thehonestskillet.blog

 


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The Nutrivore Code

This week’s guest, Peter Bilarczyk is known online as The Fat Adapted Athlete. We dive into the science behind why a low-nutrient ketogenic diet is no better than a Standard American Diet (SAD). Plus, Peter shares his best tips to break a weight loss plateau by making simple changes to your training and nutrition program. For more info, visit alldietsfail.com

 


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Simplify Your Nutrition

You can lose weight, achieve optimal wellness, increase your energy, and even reverse Type 2 Diabetes and other health conditions with three easy steps! Sound too good to be true? Listen in as I explain how.


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4 Keys to Ultimate Sustainable Health

In this episode I give my best advice on the long-term, sustainable approach to building a better body and dynamic health!

 


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The Holistic Approach with Dr. Colter EP#120

This week Dr. Colter returns to the show to share his insight on what it takes to achieve true health and wellness. I also announced the winners of the RSP Nutrition contest. Here’s an article from Dr. Colter’s blog that explains why a total lifestyle approach is essential to success.

Who doesn’t believe the ANSWER to weight loss , is PRIMARILY found in FOOD. Although this seems to make common sense, in reality, it is a MAJOR MISTAKE! Let me prove this with a simple analogy. If a person wanted to get an “A” in HISTORY or MATH (as a FINAL AVERAGE GRADE,) would: abstaining from […]

via UNDERSTANDING WHY FOCUSING ON “FOOD” ALONE WILL NEVER ACHIEVE LONG TERM WEIGHT LOSS — All About Healthy Choices


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Melissa McCourey RSP Nutrition Interview EP#119

Today’s guest, Melissa McCoury is a NASM certified trainer, figure and bikini competitor and all-around expert on anything pertaining to performance nutrition. She answers some questions about intermittent fasting and how to use a cyclical ketogenic approach to accelerate your results. Follow @fitfirstlady_rsp on Instagram now for a daily dose of inspiration!

We’re partnering with RSP Nutrition to give away 2 bottles of Quadralean and 2 bottles of RSP L-Carnitine to 4 lucky winners. Winner will be announced next Friday 8/4 on the podcast and on my Instagram account. Melissa and I will judge the best answer to the question “What else could RSP stand for?” Be creative, be funny but keep it clean. (😊 Remember the game you used to play with letters on license plates while traveling on the highway?) Most creative answers win!


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Training for Maximum Fat Burning

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When people ask “What’s the best type of exercise to burn fat, weight training or cardio?” my standard response is “Both!” You see, different types of activity rely on different energy “pathways” and so they affect our metabolism differently.

Moderate-intensity activity such as walking, hiking, cycling, etc utilizes a mix of glycogen (stored carbohydrate) and fat to fuel performance. If you are following a lower-carbohydrate eating plan the muscles will burn fat more readily once the glycogen stores have been depleted. (This is why I recommend doing weight training first before a cardio session.)

Higher-intensity activity like running or higher-repetition weight training uses more glycogen (carbohydrate) for fuel but it also pushes the body to make more adaptations resulting in a higher level of fitness along with  increased cardiovascular capacity, improved ability to utilize oxygen, improved blood pressure, reduced insulin levels, and more.

The best mix I’ve discovered when it comes to cardiovascular exercise is something called H.I.I.T or High-Intensity-Interval-Training.

It sounds complicated but it’s really not! It simply involves alternating bursts of higher effort with lower-intensity or recovery periods.

My standard pattern is 5 rounds of 5 minute cycles going from lower to higher intensity effort on an elliptical machine. I increase the resistance level each minute. On every 5th minute I try to push my heart rate to about 75%-80% of my max.

Another secret to maximizing fat burning during exercise is to keep the intensity to a level that allows you to breathe through your nose. Once you reach a level that requires you to breathe through your mouth you have crossed from aerobic (with oxygen) to anaerobic (without oxygen) and are more likely to require glucose from stored carbohydrates or worse, force your body to break down your hard earned muscle tissue and turn it into glucose!

The majority of effort needed to transform your physique  and improve your health can come from dietary changes and a few key supplements. It’s not necessary to go so hard in the gym that you don’t enjoy your workouts. Put these tips into practice and take your workout to a whole new level!