In this episode, I am interviewed by Matt Davidson who is the Host of the 9-5 Fitness Podcast and In-house Health and Fitness Instructor for Sunny Health and Fitness.

We discuss overcoming the challenges of quarantine, tips to get you started in working out from home, recommendations to prevent you from losing progress and of course SO MUCH MORE!

[2:30] The biggest challenges for me: not being able to see my clients and still trying to figure out my routine.

[5:10] Shifting the focus to overall wellness. And finding a routine are key for staying on track.

[6:15] Think about the positive things are gaining out of this.

[7:25] Where is your support system and the people that can keep you in the right mindset. Do you have realistic expectations?

[9:15] My exercise routine prior to quarantine life vs. during. NEAT plays a major role in this shift.

[11:30] Look at progress from ALL angles. Micro habits are important in order to build and maintain your lifestyle.

[13:30] Where and how to begin from working out at home. This will vary depending on your training level and tools you have available.

[16:00] My experience working out at home and how I've added diversity to my training.

[18:30] Shifting my focus to family and creating more awareness around stress eating and

food tracking.

[21:30] Three practical ways to motivate and encourage you: give yourself grace and time to adjust, make the smarter choice when it comes to alcohol, and make an attempt to breathe through the belly!

We're back with Integrative Physician Dr. Deepa Verma for another 2 part series. Topics include symptoms of inflammation, how it plays a role in our gut health and simple tips to reducing inflammation.

[0:40] Defining inflammation - The bodies innate response to attack itself for repair.

[1:40] Chronic inflammation is a major concern as it is impacting the obesity, cardiovascular and metabolic diseases as well as leaky gut.

[2:15] Inflammation impacts gut health and can be detrimental to the bodies natural processes. We lose vital nutrients, minerals and antioxidants.

[4:00] Signs and symptoms of leaky gut and autoimmune disease. If you feel "off" that may be a sign because everything begins in the gut.

[6:40] Curing autoimmune diseases starts with the food you consume.

[7:35] Pay attention to the products in your home. Your skin is your largest organ.

[8:28] How your home environment could be toxic to your body.

[9:55] Skincare products we should be using. If you can't pronounce, likely you shouldn't be using it.

[10:52] Exposure to toxins can start as early as childhood and is cumulative.

[11:50] Your childhood is your foundation for gut health - even in utero.

[12:55] Be aware and mindful of your environment.

[14:00] Hand sanitizers are the leading cause of hormonal disruption. Check your sunscreen!

[15:40] Check out Podcast Episode 27 to review her 4 pillars of Health: clean diet, exercise, restorative sleep and stress reduction

[16:05] Exercise is the most underutilized anti-depressant and will keep you motivated to change your lifestyle.

[17:36] Do what's realistic for you and create a plan that is sustainable.

[18:20] Stress and it's impact on inflammation and how to manage it.

[20:00] When in doubt just BREATHE.

Learn to hack our body like a scientist through body composition testing! Stop guessing and start creating awareness on how your body is operating from the inside. In this episode, Heather walks us through 3 different metabolic tests: DEXA, a 3D Infrared Laser Scan and a Resting Metabolic Rate assessment.

[0:30] DEXA Scan: Lower powered x-ray that measures full body snapshot lean mass, body fat, visceral fat and bone health

[2:10] Visceral fat (the "unhealthy fat) can be caused by a sedentary lifestyle, high abundance of calories, too much sugar and many more factors. Too much visceral fat can lead to a predisposition to secondary illness like type 2 diabetes, hypertension, prostate and colon cancer.

[3:45] DEXA also measures cumulative bone density from your skull to your toes categorized by region and area (not the clinical measurement for bone density)

[5:00] Why excess cardio could be compromising your bone health.

[7:13] Visual description of DEXA for AUDIO listeners

[8:10] How to prepare for the DEXA scan. You don't have to "fast" but do keep your testing routine consistent. A health screening/questionnaire will be required for each use. Some radiation emitted during the scan.

Book your appointment at https://liveleanrx.com/

[11:20] 3D Infrared Laser Scan. This scan provides a 360-degree 3D image of your body, evaluates posture and balance. Fitted attire required.

[13:20] - Free app that displays your 3D avatar. Our recommendation for testing is every 4 weeks.

[15:15] - Keep in mind that your bathroom scale is much different than the DEXA measurement (quantifies your total tissue).

[16:20] Resting Metabolic Rate Analysis - an indirect calorimeter (the # of calories your body burns at rest). 6 hrs of fasting required prior to testing, this includes no food or exercise or caffeine.

[18:25] RMR Procedures - "breathing" through a hygienic tube for 10-20 minutes.

[20:55] Respiratory Exchange Rate reads how your metabolism is burning energy - are you a FAT burner or SUGAR burner?

[23:10] Educate yourself through science! Learn to hack your body like a scientist. Diets only get you through the moment, they don't get you through life.

We're breaking down the fundamentals of Metabolic health! From how to accurately measure your metabolism to lifestyle factors that keep your metabolic health optimal.

Understand metabolism basics, how to measure it and what lifestyle factors are important to keep your metabolic health optimal.

[0:40] What is Metabolism? It's is the engine of your body. You can program your metabolism and is highly influenced by your lifestyle. Your habits over time affect your metabolic health.

[1:15] Online equations are generic calculations, not necessarily individualistic.

[2:00] RMR vs. BMR - they are "cousins". BMR is normally calculated while you"re sleeping whereas RMR is taken while you're alert and mobile.

[3:30] - The RMR assessment uses an indirect calorimeter (using a breathing hose or tent method) to measure the precise amount of calories you burn while at rest.

[5:00] - Nina's experience with the RMR assessment.

[5:45] - Most women think they're metabolism is slow or off and is attributing to why they can't lose weight.

[7:20] - Lifestyle behaviors such as over-training, not resting and under-eating can have a negative impact on your metabolic performance.

[8:15] - Strength Training and HIIT Training has major benefits and boosting metabolism is one of them! Running shouldn't be used to burn calories.

[10:00] - If you lead a sedentary lifestyle and are heavier set, low-impact activities can make a difference! You don't have to go from the couch to CrossFit. START SLOW.

[11:35] - Track your calories, drink water and make better food choices CONSISTENTLY.

[12:50] - INTERMITTENT FASTING - a suppressed appetite using coffee or tea for the short term is ok, but for longterm it's not beneficial for women. Were' not meeting our calorie goals and protein needs within our feeding window. Working out on top of that can be counterproductive. So if you have a slower metabolism, start with a longer eating window.

[15:45] - Incorporating PROTEIN can increase lean mass and will help your body run efficiently. The amount of protein you need is entirely individualistic. An abundance of any MACRO protein can make you "fluffy" if your body is not utilizing it appropriately. Lifestyle factors are important to consider when determining protein consumption.

[18:20] Whatever your goal is, TRACKING is vital to achieving results optimal health.

Heather Wright

@coachheather_liveleanrxfl

LiveLeanRx

@liveleanrxtampa

https://liveleanrx.com/

Get to know Rockstar Orlando client, Amisha!

💪

She gives the scoop on breaking myths, learning new healthy habits and how successful her journey has been!

[0:45] Amisha's personal goals [1:20] Seeking education and answers for permanent results [2:05] Her experience with yo-yo diets

[3:00] Misconception of carbs and the impact it had on her health [5:00] Motivated by results but not stepping the scale [5:45] Having an accountability partner and trainer made a difference

[6:30] When she started noticing changes [7:30] Cultural challenges when preparing foods [8:15] Learning to adopt a carb-cycling lifestyle [9:15] Breaking the myth of eating small meals throughout the day

[10:30] Fasting doesn't mean starving [11:05] Planning meals to ensure success for herself and her kids

[12:20] Willingness to learn and follow science-based nutrition

[13:30] Easy switch to quality foods [15:30] Results in less than 2 months: 17 lbs, 4% body fat, 12 inches lost

[0:45] Meet Justin Rehark - Personal Trainer, Coach and Nutrition Guru [3:00] What is a "good" carb? [5:00] What is a "bad" carb? [6:00] How to incorporate fruit. [7:45] Factors to consider if carbs are right for you. [9:20] Quality of foods is vital for longevity. [10:45] The function and role of carbs. [11:30] Why do we carb-shame? [13:00] Ways to figure out if carbs are appropriate for you. [14:15] At-home test kits for Metabolic health. [15:00] Healthy carb swaps for breakfast, lunch and dinner. [17:50] How to successfully plan ahead for your week/weekend. [19:30] Complex carbs to help with stress. Links: At-home Test Kits •Private MD Labs Complete Metabolic Profile https://www.privatemdlabs.com/lp/comprehensive-metabolic-profile-testing.php •Everylywell - Metabolism Test https://www.everlywell.com/products/metabolism/ Carb Alternatives •BFree - https://us.bfreefoods.com/product/sweet-potato-wrap/ •Banza - https://amzn.to/2BA9LkI Carnitas Sliders http://4u-fitness.com/recipes/4-ingredient-carnitas-sliders/

The first podcast episode with Nina Nyiri & Kimberly Wilson!

Eat like a queen and stay lean with simple food and fitness solutions any boss lady can make into a habit.

My name is Nina Nyiri. As a master trainer with a passion for food, I simply want to share how to create an eating lifestyle. Meaning you will never diet again.

I'll cover everything from what foods to buy and how to make it, and the essential workout routine for what every female wants…. a summer body all year round.

Along the way, you will meet my very own 4U Fitness clients sharing in their personal journey, struggles and strategies.