Ingrained & Balanced

Season one of the Ingrained & Balanced podcast provided key insights and covered critical components for achieving and maintaining physical and mental wellness. Before the podcast returns for its second season, tune in to this episode to catch up on the themes that Ingrained & Balanced has covered thus far.

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. This podcast episode examines the engaging themes, special guests, and exciting health concepts the show explored throughout its first season. Listen as Lonnie and Marty recall some of the eye-opening moments captured within the first season and discuss how these have motivated them to live a well-balanced lifestyle.

Cold showers and Cool Dips – Alex Crockford (2:42)

One of the special guests who joined the podcast this season was Alex Crawford, an online trainer who shares inspiring videos and tutorials to help his viewers incorporate healthy habits into their lives. Marty shares how people can apply Alex's advice to help them stay motivated. Some techniques and practices they discuss include the importance of cold water therapy for reducing inflammation and looking and feeling younger. This segment contains part of Alex's interview, where he shares his thoughts on moving past mental challenges to adopt healthy habits.

The Negative Habit Hamster Wheel – Jeanine Grayson (11:14)

This season covered many impactful topics, including methods for stopping negative habits. In episode 4, the hosts were joined by Janine Grayson, a life coach, who offers her advice for quitting unhealthy or harmful habits. She explains how identifying and addressing these habits are essential to getting off the "hamster wheel" and adopting a new positive mindset. Together, they discuss the importance of shifting your mindset and maintaining the willingness to try new approaches.

The Ins and Outs of Intermittent Fasting – Jaclyn London (14:42)

On episode 6, special guest Jacqueline London shared her professional insights on the ins and outs of intermittent fasting. Jacqueline is a dietician, brand consultant, nutrition, and health media expert. Throughout the episode's discussion, she and the hosts shared their opinions and knowledge on dietary practices and how they can be applied to different lifestyles. While methods like intermittent fasting can be controversial in the media and online, these habits can be healthy depending on the person and their unique lifestyle. Jacqueline shares her opinions on the trend and its long-term sustainability.

Destress and Decompress – Ray Austin (18:00)

The next segment covers episode 11 with Ray Austin, a retired NFL football player in his mid-40s who has worked hard to improve his exercise and eating habits. In the episode, Ray discussed what has changed in her exercise routine as he has aged and what eating habits he maintains to stay in shape. Intermittent fasting and sleep are crucial elements of his lifestyle, and he discusses his methods for decompressing at the end of the day to reduce his tension, stress, and anxiety. Some habits covered include yoga, meditation, exercise, and even unwinding with a glass of wine.

Foundation Training – Jessie Salas (23:40)

Exercise isn't always easy and painless. On episode seven, guest Jesse Solace lets listeners in on how foundation training has helped him stay in shape while identifying and overcoming his pain points. After sustaining an injury, Jesse got involved in foundation training to identify and treat some of his body's imbalances. In a recording of this episode, Jesse shares how he now uses Foundation Training to help other people target their body's weaknesses and improve their overall physical wellness.

Cancer and Control – Fitz Koehler (26:16)

Fitz Kohler has worked hard to live a healthy and fulfilled lifestyle, even after being diagnosed with cancer. In this segment, Marty and Lonnie look back on Fitz's episode and its inspiring message about inspiration and perseverance. Before beginning treatment, Fitz made the decision not to let cancer take time away from her and her kids. Listen to a clip from the episode, where she described how she managed her mental health throughout her cancer experience.

Eating and Aging – Micah Nickens (29:55)

On episode 9, Ingrained and Balanced welcomed guest speaker Micah Nickens, a former professional surfer and advocate for active lifestyles. On the episode, Micah provided his thoughts on aging and dieting and shared the goals of his company, "Uncle's Movement." Micah's organization encourages people to maintain healthy habits and mindsets as they age. Check out a clip from the episode, where he discusses his eating habits and how he has altered them to fit in with his lifestyle as he has gotten older.

Maintaining Motivation – Patrick Quinn (37:27)

People often experience resistance or struggles when forming new habits, especially when these habits involve reaching new fitness goals. On episode 12, Patrick Quinn joins the show to discuss his athletic history and what it taught him about motivation. Patrick is a competitive athlete and former Olympic hopeful in luge and speed skating, who went from playing hockey in college to scoring a spot on the US Speedskating program, the US National Luge Team, a national championship, and a World Cup. In a clip from this episode, Patrick shares his advice for staying motivated to follow healthy habits and achieve mental and physical wellness.

Overcoming Adversities – Sarah Machemer (44:34)

Adversities can slow us down, but it shouldn't stop us from pursuing our goals. Episode 15's special guest, Sarah Makmur, learned the importance of overcoming adversities to maintain her wellness after being diagnosed with Crohn's Disease. Sarah is a strength training and fat loss coach who helps clients online to live a healthier and more well-balanced lifestyle through her approach be.FIT by Sarah. In this segment, Lonnie and Marty reflect on this impactful episode, where Sarah shared her experiences with Crohn's Disease, undergoing treatments, and adopting healthier nutrition habits to help her live a fulfilled life.

Inspiration and Confidence – Ron Radvinsky (49:16) 

One unique show from season 1 was episode 17, which featured an inspiring interview with special guest Ron Radvinsky. In the episode, Rod provided Lonnie and Marty with a new perspective of someone who has harnessed the power of physical health and fitness to improve his mental wellness. Within this segment, our hosts reflect on Rod's interview and how he gained confidence through physical fitness.

Identifying The Win – Tim Liu (53:55)

Adopting small, sustainable habits can allow people to achieve significant health goals. In episode 16 of Ingrained and Balanced, online fitness and nutrition coach Tim Liu shared his advice for maintaining physical fitness through consistency. In a recording from the show, Tim explains how showing up to the starting line and working out is what makes you a winner. By continuously showing up and putting in effort towards your fitness goals, you can eventually see improvements to your health at a pace that works for you.

Metabolic Efficiency Training – Erik Marthaler (56:40)

Energy is essential for physical activity, and metabolic efficiency training allows people to optimize how their bodies burn fat as fuel for their workouts. In episode 18, Erik Marthaler, a personal trainer, unique fitness center owner, and expert in metabolic efficiency training, discusses the concept of metabolic efficiency training. Lonnie and Marty share a clip from this interview, where Eric explains how people can train their bodies to improve their physical fitness and see better results from their workouts. 

A Look Back at Season One (1:01:03)

Season one of Ingrained and Balanced featured various topics, guests, and takeaways so that all listeners can gain important insights on improving their wellness. Marty and Lonnie share their thoughts on season one and what they learned from its content. Additionally, they discuss some key concepts that will be included in season two and share ways listeners can get involved.

This Episode’s #HealthyHabit - Maintaining Consistency. 

Exercise can help people get in shape, but it also requires fuel from the body for energy. But with metabolic efficiency training, people can train their bodies to burn fat as a primary fuel source and improve their ability to utilize this energy efficiently during their workout.

Ingrained & Balanced is a podcast about health, Fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty interview Erik Marthaler, a personal trainer, owner of a unique fitness center, and expert in metabolic efficiency training. Together they discuss how the right methods can help people burn fat and optimize their physical fitness.

Introducing Erik (0:05)

This episode of Ingrained and Balanced begins by introducing the guest speaker, Erik Marthaler. Erik is a personal trainer and owner of a fitness center covering all different kinds of training methodologies and disciplines. Erik kicks off the interview by describing the healthy habits that he practices at the beginning of each day, like drinking water and taking a break from his screen time. Practicing hydration is always a beneficial way to fuel your body and prepare for the day's activities.

What is the uniqueness of lateral Fitness? (4:45)

Erik is a full-time trainer and business owner and shares insight into his day-to-day lifestyle on the episode. He explains how training is a core contributor to his business's success and describes what makes this type of exercise so unique. Lateral Fitness is a boutique studio gym that approaches wellness through different trainers, therapists, and other health services. The specialists, trainers, massage therapists, and technicians all work to improve the health of the gym's clients. He also shares the insights he gained from some of the trainers working at his gym on ways to improve overall wellness.

Health and Excuses (11:10)

The speakers take time to discuss dietary wellness and the struggles commonly associated with trying to achieve it. Together, they share their thoughts on excuses for not eating well and how meal prep can help people with little time each day to cook healthy foods. Erik's clients are often looking to improve their mental and physical health, and he explains some practices that anyone can incorporate into their routines to improve these facets, like meditation and mobility training.

Hacks to improve your strength and endurance. (18:15)

Strength and endurance are important to living an active and fulfilling lifestyle. Lonnie shares a tip with listeners on how people who work at desks can improve their mobility throughout the day. Erik speaks on the different training styles that are gaining momentum today and how each of them serves different purposes when it comes to achieving fitness goals like building strength or improving endurance.

Metabolic efficiency training. (21:23)

Some believe that running can cause physical damage, while others praise this form of exercise for its simplicity and convenience. Erik weighs in with his opinion and explains how some exercises may be better for certain individuals than others. Factors like individual body types, injuries, and personal preference can all impact the success that a person may have with exercises like running. The speakers also discuss how running releases endorphins and the positive impact that this can have on people's mental health.

How to reduce carbs and fat. (24:57)

One of Erik's main focuses involves metabolic efficiency training. He provides a background on this topic and explains how it applies to different individuals that apply it. Metabolic efficiency training involves practices that train the body to utilize fat storage as a primary fuel source rather than its carb or protein storage. Erik discusses the benefits of metabolic efficiency training and how he uses this method with his clients to help them to burn fat and achieve their health goals. Finally, he shares his advice for metabolic efficiency training and his thoughts on intensity vs consistency in metabolic efficiency.

How to wind down at night. (33:46)

After a long day at the gym, Erik ends his day in a similar way to how he begins it. He sets aside his work and turns off his notifications early to prepare his mind for a peaceful rest. He, Lonnie, and Marty also share their opinions on consuming alcohol to unwind and the impact of cold showers, during which Eric shares a unique related experience.

This Episode’s #HealthyHabit - Metabolic Efficiency Training. 

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Metabolic Efficiency Training:

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Life has many twists and turns that can significantly impact our wellness – if we let it. But although health adversities and other obstacles can challenge our ability to maintain our fitness, overcoming these issues and getting back on track truly make people winners.

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Ron Radvinsky. Rod has experienced his fair share of challenges in his physical wellness journey, but together he and the hosts discuss how showing up and putting in work has helped him succeed.

 Introducing Ron (0:05)

This episode begins by introducing special guest speaker Ron Radvinsky, who joins the episode to share his incredible story. Ron has experienced some ups and downs in life but always finds a way to get back on track and overcome adversity. Today he is here to discuss what triggered them to get back on track and the healthy habits that help them maintain their wellness. This starts with Ron sharing what he did this morning regarding a healthy routine. He explains that most mornings, he visits the gym and makes himself a protein shake as fuel to move him forward throughout his day.

Gymtimidation and Getting Started (3:06)

Earlier in life, Ron experienced gym intimidation. This is common, especially for people like Ron, who found themselves dreading P.E. growing up. He shares how the discomfort he felt around fitness growing up led to his gym avoidance – and how he found the answer to his fitness in running a 5k. From learning to improve with others in a "run club" to running his way around LA, Ron achieved his physical fitness in a way that worked for him. And Ron's journey had a few twists and turns along the way that helped him realize his full fitness potential!

The Greatest Accomplishment (9:59)

When it comes to physicality, Ron says that completing a marathon was the greatest accomplishment of his life. Not only did it change his attitude toward fitness, but it helped him realize all that he could endure. Of course, running comes with its challenges. Together, Marty and Ron share their thoughts on the common problems athletes "run into" as they run, from chafing to overcoming your natural aversion to starting a fitness journey.

Don't Forget Your Excuse (17:36)

For Ron, winning a race means showing up and getting to the starting line. He explains that people should always bring their excuses with them when they participate in athletic activities because, at some point, something will go wrong. And when it does, you have to accept it and make the choice to go on. He shares a moving story about pushing himself to complete a race, even when his excuses were stacked against him.

Twists and Turns (21:05)

Running is no longer a part of Ron's life after he developed immense Achilles tendinitis. This negatively impacted his health and wellness path for a little while, leading to weight gain and depression from losing running as a social outlet. From a sugar addiction to a lack of motivation, Ron explains how his injury affected him physically and mentally over his four years without fitness and the things that made him realize he needed to change.

Getting Back On Track (27:04)

While diet is an ongoing challenge, Ron's fitness has greatly improved since his injury. He discusses how he got back into exercising after COVID. He explains the mental toll that the pandemic took on him and how prioritizing his spiritual and mental health helped motivate him to improve his physical health as well. With the help of his nutritionist Tim Liu, he built up his fitness and met his goal of getting in shape before age 50.

The start of his fitness journey. (30:10)

Ron discusses his achievements since getting back in shape, despite his injury. He and the hosts discuss the discomfort of being out of shape and working out in a gym and why starting his journey at home worked best for him. He shares how he gained physical fitness education from his nutritionist and how his motivation helped him build confidence. Eventually, Ron shares how he came to the decision to join a gym and reach a place where he truly felt like he belonged.

 Ron's journey to success. (37:53)

At the end of the day, Ron has his favored practices to include within his evening routine to help him unwind. He shares his sleep hygiene and stress relief tactics, including taking long evening walks, listening to music, and meditating. For Ron, even working out late at night can help him achieve a sense of peace, calmness, and self-accomplishment. Little practices like these, along with the help and inspiration of his nutritionist, have enabled Ron to maintain his wellness despite the adversities he has faced.

This Episode’s #HealthyHabit - Hitting the Gym. 

Tim Liu Fitness Website:

https://www.timliufitness.com/

Maintaining healthy habits can be challenging. After all, it isn't easy adjusting to significant lifestyle changes. However, people can ingrain healthy exercise and fitness practices within their daily lives if they begin with small, sustainable habits.

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Tim Liu, an online fitness and nutrition coach who helps people lose fat and build muscle on terms that work for them! Together, they discuss how people can adopt sustainable wellness habits that they can maintain for life!

Introducing Tim Liu (0:05)

Lonnie and Marty introduce this episode's special guest, Tim Liu. As an online fitness and nutrition coach, Tim teaches his clients how to lose fat and build muscle without having to live in the gym or give up all their favorite foods. Instead, he teaches sustainable habits that people can maintain for life to help them keep their weight loss results. Tim explains the healthy habits he practices in the morning to start his day with a protein boost. The speakers also have a quick discussion on protein bars and whether they are a good source of protein for on-the-go.

Tim's Path to Becoming a Fitness Trainer (4:30)

Most people's fitness journeys begin with an event that triggers their desire to improve their physical wellness. Tim shares his own experience that prompted him to start his health journey of studying nutrition and fitness to lose weight and get in shape. He also explains how he began his fitness journey that led him toward becoming a fitness trainer through online coaching.

The Fitness Training Process (8:58)

Fitness trainers must identify their client's needs to help them improve their wellness, as everybody's needs are different. Tim walks listeners through the process of connecting with clients and determining their current lifestyles and future needs. From there, he curates personalized plans to help them sustain a healthy lifestyle with ingrained good habits for them to adopt.  

Motivation vs. Discipline (10:48)

Lonnie and Marty have always differed in their opinions regarding motivation and discipline. While some people argue that motivation is the driving force toward positive lifestyle changes, others believe discipline is more important for achieving long-term results. Tim weighs in with his insights and explains how to convert the temporary effects of motivation into permanent discipline. He explains how he works with clients to ingrain discipline by mapping out healthy habits they can maintain. According to Tim, smaller achievable goals are less overwhelming and help keep people on track.

Two Major Habits (15:36)

Everybody's lifestyle situations and fitness goals are different, but are there any general habits that everybody should adopt to improve their wellness? Tim provides his expertise by sharing the two significant habits that he believes everyone should maintain to live healthier lifestyles. He also explains one of the biggest detriments to a lifestyle that more people should address to improve their physical wellness.

Common Problems (20:09)

In Tim's profession, he meets many people with unhealthy lifestyle practices. However, he explains to Lonnie and Marty that portion control is the most common problem that his clients experience today. Due to a lack of common knowledge on healthy portion control, he shares how people are unknowingly overeating and having difficulty with their diets as a result.

Where to Start (22:10)

Where should someone start if they want to improve their eating habits? According to Tim, it's best to begin with minor changes. He shares how small dietary changes that cause little resistance are more achievable and can lead to clients building their confidence. He, Lonnie, and Marty also discuss examples of ways people can improve their wellness through small habit adjustments.

Tim's Fitness Resources (26:23)

Accessing healthy foods while monitoring eating and spending habits can be challenging. Tim shares some of the resources he uses with his clients to help them source healthy foods, including meal prep delivery services, fitness apps, and his nutrition ebook.

Veggies and Diet (29:53)

The speakers discuss diet fads and healthy trends to determine the best practices for ensuring a healthy diet and vegetable intake. From eating seven veggies a day to plant-based diets to choosing vegetables of different colors, they share their thoughts on what habits people should follow to maintain their dietary health.

Closing Out the Day (33:56)

To wrap up the episode, Tim breaks down his habits for winding down at the end of each day. He shares his practices for achieving a good night's sleep and explains how incorporating supplements into his routine helps calm his nervous system and improve his sleep quality.

This Episode’s #HealthyHabit - Make Minor Habit Adjustments.  To learn more about the benefits - CLICK HERE

Tim Liu Fitness Website:

https://www.timliufitness.com/ 

Sometimes it takes experiencing a significant health event to realize the importance of maintaining wellness. A physical condition may result from an unhealthy lifestyle or be a sign that healthy change is necessary. That said, making beneficial habit changes to achieve a healthier and more balanced life can help people overcome their health-related adversities.

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Sarah Machemer, a strength training, and fat loss coach who helps clients online to live a healthier and more well-balanced lifestyle through her approach, called be.FIT by Sarah. Sarah explains how her Crohn's disease diagnosis began her journey of adjusting her wellness habits to continue living a healthy and fulfilled life.  

Introducing Sarah (0:05)

This episode begins by Introducing the special guest speaker Sarah Machemer, a strength training, and fat loss coach. Sarah had to overcome health-related adversities as a part of her wellness journey. After receiving a diagnosis of Crohn's disease, she was forced to make habit changes to live a healthy lifestyle and maintain her physical fitness. She joins Marty and Lonnie on the show to discuss her health habits and advice for leading a healthy life while having a physical illness.

Sarah's journey to becoming an entrepreneur. (2:13)

Sarah's journey to where she is today was highly impacted by her diagnosis of Crohn's in college. She explains the process of learning to care for her body and safely manage her autoimmune disease by watching her diet, alcohol consumption, daily habits, and stress levels. After experiencing high stress, she noticed a decline in her health, and eventually, she developed Pyoderma. Her health journey continued to take ups and downs, and she realized the importance of maintaining her physical wellness to keep her condition at bay.

Why don't doctors tell you anything about diet? (7:11)

Sarah shares her experiences receiving treatment at the University of Chicago for Crohn's disease. Despite the organization's reputation for providing peak gastrointestinal care, she explains that doctors neglected to explain the effect that her alcohol consumption and other habits had on her condition. She has since learned and preached the importance of nutrition and gut health for those with her illness. Lonnie, Marty, and Sarah hold a discussion about the need for doctors to advise patients on the importance of dietary health rather than just suggesting medication as a form of treatment. 

Where did you get the ideas for the changes you made? (13:17)

In order to get better, Sarah had to completely change her lifestyle. She describes the adjustments she made to her habits to improve her diet, stress levels, and overall health. Sarah hadn't always maintained healthy nutrition, having had an eating disorder as a teen and undergoing strict diets during her years as a gymnast and bodybuilder. However, she explains how her intuitive ideas led her to make these lifestyle changes and how nourishing herself with healthy food positively impacted how she felt.

The shift from looking good to feeling good. (18:44)

In the past, Sarah would exercise with a focus on her physical appearance. Today, she instead focuses on gaining the proper exercise and nutrients to improve how she feels, both physically and mentally. She shares how she reached her moment of realization that prompted this shift in focus and how her new lifestyle habits have helped her reduce her stress levels and continue to live a healthy, fulfilling life.

How to start your day with gratitude. (23:13)

Sarah's diagnosis and treatment served as an eye-opening experience for Sarah and helped her realize her need for healthier habits. She shares her daily routines to maintain her wellness, including practicing gratitude, journaling, and stretching. Sarah also explains how her career transition from pharmaceutical representative to personal trainer helped her feel more fulfilled and aligns with her current views on achieving wellness. She now spreads knowledge about dietary health, strength training exercises, and other healthy living habits to her clients so they can live fulfilled lives.

The importance of knowing your body's needs. (28:35)

Sarah shares some of her personal training expertise with the hosts as they discuss what makes a healthy workout regimen. She believes our society should be less fat-focused and focus more on building muscle to achieve healthy bodies. Additionally, she provides her take on how unhealthy dietary practices can lead to negative symptoms like brain fog.

The importance of eating plant-based. (33:05)

Lonnie, Marty, and Sarah discuss dietary practices for better gut health. They share their thoughts on plant-based diets, healthy protein sources, and foods to combat inflammatory issues. Sarah describes her favorite diet staples for maintaining her gut health as a person living with Crohn's disease and shares her nutritional tips and tricks for listeners.

Routines to wind down at night. (37:50)

To conclude the podcast, Sarah shares her routines for unwinding and reducing stress at the end of the day. Activities like meditation, taking walks, and listening to music are some things that she enjoys to maintain her mental and physical well-being and help her relax before sleeping. Sarah also explains how her platform provides one-on-one virtual coaching and exercise programs to help users maintain their fitness, nutritional health, and accountability. 

This Episode’s #HealthyHabit - Unwinding with music.  To learn more about the benefits - CLICK HERE

be.FIT By Sarah:

https://www.befitbysarah.com/

Sarah’s Twitter:

https://twitter.com/befitbysarah?lang=en

Sarah’s Linkedin:

https://www.linkedin.com/in/sarah-machemer-57570417 

In order to stay active and continue participating in the activities you enjoy, you need to maintain your mobility, especially as you age. Fortunately, exercises and other fitness methods and practices can help people of any age increase their mobility and strength, so they can continue living a fulfilling life and pushing past their mental limits.

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Bobby Aldridge, a physiotherapist and educator of physical movement. With his program BAMmetrics, Bobby shares his proprietary system to fulfill his mission of helping people move with ease, grace, and power to eliminate pain, reduce the chance of injury, and maximize performance. 

Introducing Bobby (0:00)

On this episode of the Engrained and Balanced Podcast, our hosts introduce Bobby, a physiotherapist with over three decades of experience as an athlete, student, and educator of physical movement. As a double division one college athlete playing basketball and baseball, Bobby faced an injury that impacted his athletic success, leading to his interest in prehab and rehab. Now he is the developer and founder of Bobby Aldridge Method (BAM)metrics. He is sharing his proprietary system used by professional athletes to help people increase mobility, unlock joints, and eliminate dysfunction while alleviating pain, preventing injury, and improving performance. 

Daily habits for physical health (2:27)

Bobby shares the habits he practices in the morning to start the day. As a 53-year-old, he shares how practicing runners stretches for mobility helps him feel better throughout the day. He explains that stretching throughout the day is a lifestyle people should adopt to feel better and improve their movement, strength, and functionality. Bobby, Lonnie, and Marty also discuss cold showers for inflammation and the best mobility exercises to perform in the evening to reduce pain.

Mobility Training and Powerlifting. (8:59)

Bobby and Marty discuss mobility and powerlifting and how to alleviate some of the pain that these exercises can involve. For example, practices like foam rolling and stretching before lifting can be helpful for taking out knots and stretching without causing pain. In addition, Bobby shares some of the key insights he learned about pain relief for powerlifting from other professionals in his field. 

The limits of what you can do. (14:59)

According to Bobby, mobility is critical to improving performance, reducing pain, and letting you do what you love. Although we often set limits for ourselves, Bobby explains how he and others have discovered their true physical potential through mobility training. By practicing his mobility exercises, he has increased his functionality and enabled his body to push past his mental limits. 

The power of the mind and strength (20:25)

Many adults, especially men, suffer from lower back pain. This can often stem from poor habits, like posture and diet. Bobby uses a balance ball, explaining that the more movement someone participates in, the less pain they experience. He also believes in the power of the mind when it comes to physical pain, in that the more you think about and focus on the pain, the more present the pain will seem. Bobby believes that the power of the mind can influence our perception of pain. Our speakers also discussed the cause of pain, the importance of being familiar with muscle groups and incorporating full squats into everyday life.

Soft tissue work, stretch, then lift. (27:28)

Soft tissue work and stretching before lifting are essential for avoiding injury from a workout. Tension can make all the difference in physical performance, so Bobby emphasizes the importance of staying mindful while performing soft tissue work. The right balance will allow peak mobility while avoiding pulling muscles.

Testimonial about the medicine ball push-up routine (31:30)

Bobby developed his program so people can improve their mobility with tools that help them understand how to develop better bodies. He explains how his exercise routines have benefitted people of all ages, explaining that it has helped him and his children improve their mobility. He shares a story about a testimonial about the medicine ball push-up routine from one of his clients and explains why medicine ball push-ups are so effective in improving core strength. 

The three things that make an athlete. (35:52)

Bobby had his son learn gymnastics, ballet, and taekwondo because he believed these are three things necessary to make an athlete. Now his son is an accomplished athlete who, under Bobby's guidance, developed mobility using a technique that allowed him to build strength in a way his peers couldn't. Still, Bobby's methods aren't just for competitive athletes. He also explains why an average person playing these recreational sports would find his methodologies and equipment beneficial to their everyday lives.

Building up your strength. (40:01)

The BAMmetrics program teaches participants to incorporate exercises into their workouts to see strength-building results. Bobby even trains trainers and physical therapists using these same ideals. He describes what he calls The Magnificent Seven, which is the sequence of performing soft tissue work, stretching, and strength training that anybody can follow to get results from their workouts.

This Episode’s #HealthyHabit - Stretching throughout the day.  To learn more about the benefits - CLICK HERE

BAMmetrics Website:

https://bam-metrics.com/ 

Bobby Aldridge Linkedin:

https://www.linkedin.com/in/bobbyaldridge 

There is so much information out there about nutrition and wellness that it can be hard to keep up with which info is fact and which is fiction. While health quick fixes are tempting, they usually don't produce long-term success. So what is the best way for people to find and follow healthy practices to maintain their nutritional wellness? The answer may be through continuing education.

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Debbie Peterson and Wendy Bright-Fallon of the Nourish Noshes Podcast. Through their health podcast, Debbie and Wendy provide their listeners with continuing education on nutritional wellness to help people create balance through optimized nutrition and essential habits for authentic vitality.

Introducing Nourish Noshes (0:05)

This episode features the hosts of a popular podcast called the Nourish Noshes Podcast, Debbie and Wendy. Debbie and Wendy are each national board-certified health and wellness coaches who work with individuals, professionals, athletes, families, and businesses, helping people navigate the complex world of wellness. They have authored books, run their wellness podcast, created an incredible website, and do some public speaking, all with a mission to help make the world a healthier place. Since 2008, they've been health advocates of living a vibrant and thriving life, helping their clients do the same with their five foundations of health philosophy.

Daily Wellness Habits (2:06)

The podcast guests share their daily habits for maintaining and supporting their wellness. Speakers Debbie and Wendy discussed habits like meditation to start the day and shared their thoughts on drinking warm vs. cold water in the morning. While Eastern medicine suggests ingesting room temperature or warm water, others avoid cold water because they feel it shocks the system. Regardless, wellness depends on people experimenting and practicing the habits that feel right for them and their bodies.

Being in Tune With Your Body (6:41)

Everybody's body is different, and how the body responds to a type of exercise or food is unique. Still, trying different things and staying attuned to your body will help people live well-balanced lives. In addition, the more in tune you are with your body, the more you can recognize the positives and negatives of new things. The speakers discuss this concept and the importance of being in tune with one's body. 

The Health And Wellness Journey (8:13)

Debbie and Wendy discuss how they met and started their health journeys. Debbie learned about holistic health while she was trying to become pregnant. Whereas Wendy had to transition from her background in corporate America to where she is today. Each of them shared their stories and how the events within their lives led to their current positions in the culture of health and wellness.

Lifestyle Changes and Migraines (12:11)

Marty has always suffered from migraines, and he and the guest speakers share their theories on why migraines tend to disappear after people make positive changes in their lifestyle and nutrition. While migraines can be connected to hormones, lifestyle habits, and practices can influence how often they occur. Wendy shares what helped her with warding off her migraines and the lifestyle changes that she believes directly affected how she feels and how migraines affect her today.

The Five Foundations of Health and Wellness (16:19)

There are no quick fixes when it comes to health and wellness. Although many companies advertise quick fixes, positive changes come from consistency and work. Wendy and Debbie describe the five foundations of health that people should follow daily: food, sleep, movement, mindset, and connection. They also discuss how the pandemic brought connection back to the forefront and the different levels of connection that influence health and wellness.

Going Back to Tribal Human Beings (25:29)

When considering health and wellness ideas, it can be helpful to think about ourselves in our original form as tribal human beings. By thinking back to the condition of a tribal human being, people can consider the changes between connections today and the authentic face-to-face connection that tribal humans used to experience. Similarly, checking in with yourself can help us to maintain our mental wellness according to Nourish Noshes' five foundations of health.

All About Gut Health (28:31)

In this podcast segment, Lonnie, Marty, Debbie, and Wendy discuss how eating and other wellness habits influence gut health. This includes a dialogue on the difference between plant-based and meat-based diets and the habits people should practice daily to address a favorable gut microbiome. In addition, Wendy shares how people should consider how they feel, look, and perform when analyzing their diets and the importance of being open to change. The speakers also cover alcohol, fruit and vegetable intake, and red flags of poor gut health.

Diets and Definitions (36:00)

The Nourish Noshes podcast hosts encourage flexibility when finding a gut-healthy diet. While some people try to inflict strict rules on their diets, elbow room, and flexibility can keep people focused on their wellness without stressing about their dietary restrictions. So what about plant-based diets, and what eating habits qualify as "plant-based"? Lonnie and the Nourish Noshes hosts discuss the 80/20 rule for vegetable/meat intake when practicing a plant-based diet. 

The Nourish Noshes Podcast (42:15)

Debbie and Nancy share more about their podcasting and mission of learning new facts about nutrition and sharing this on the show to provide continuing education to their listeners. Nourish Noshes is a podcast about health, wellness, and living a balanced lifestyle, with a mission to help the world become a healthier place. 

This Episode’s #HealthyHabit - Meditation in the Morning. 

Nourish Noshes Podcast Website: 

https://nourishcoaches.com/category/podcasts/ 

Nourish Noshes Podcast on Youtube:

https://www.youtube.com/channel/UCByW3lpw59XoNAAfz6hZuDw 

Everyone, even professional athletes, must overcome struggles in pursuit of their fitness goals. As a competitive athlete and former Olympic hopeful in luge and speed skating, Patrick Quinn would know. He has led a remarkable life journey experiencing the ups and downs of athletic competition at its highest level, from hockey in college to the US Speedskating program, the US National Luge Team, a national championship, and a World Cup. So what advice can a professional athlete with an extensive past in athletic competitions give about achieving physical and mental wellness?

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Patrick Quinn to discuss his athletic journey. In this episode, Patrick shares his motivators for accomplishing everything he has in terms of his competitive pursuits. In addition, he gives listeners an inside look at what he has learned from his athletic career and what he's doing now to stay healthy and balanced in his daily life.

Introducing Patrick Quinn 00:00

Patrick Quinn has had an extensive career in sports and athleticism. He was a national champion in the US speed skating program, a US National luge team member, a World Cup medalist, and an alternate to the 2006 USA Olympic luge team. He merged his love of sports with business when he created his firm, Q Sports Marketing Inc., which manages athletes' careers and orchestrates endorsement deals. About 10 years ago, he decided to represent more Paralympic athletes, which inspired him to do an Ironman competition in his 50s. Today he is still busy with work, family, and maintaining his wellness.

Routines and Habits 2:37

Patrick discusses the routines and habits that he practices each morning to maintain his wellness. He explains that working out in his home gym early in the morning helps him get a productive start to his day. Patrick shares his reasoning and why he believes that exercise, after waking up, impacts his physical and mental health. He also talks about hydration as a key factor in his morning routine.

The Ironman Competition 7:18

Patrick ended up training for an Ironman but has an extensive history of participating in many different sports, including hockey, speedskating, and luge. He discusses the events and inspiration throughout his life and career that led him to make this switch in his athletic pursuits. He also discusses his history of balancing his professional duties, sports interests, and home life throughout his career. Finally, Patrick explains the biggest lesson he learned throughout his Ironman training.

What is Your "Why" 22:16

Everybody's inspirations for following their pursuits come from a different place. Patrick, Lonnie, and Marty discuss the concept of finding inspiration to cross the starting lines on their fitness journeys and continue onward to finish the race. For Patrick, his inspirations include his wife, children, and the people that he surrounds himself with. He explains how he remains resilient throughout his athletic struggles and drawbacks and continues pushing forward.

Confidence and Continuous Effort 30:45

Patrick explains how his background and family life influenced his decisions to take risks and follow his athletic ambitions. He credits his success and perseverance in his athletic journey to his confidence and belief in himself, which fueled his effort toward his goals, even in the face of obstacles. He believes in the principle that if he continues putting in effort, it will eventually pay off.

Patrick’s Habits 34:33

Patrick believes the time to dream is when you are in bed, but the morning is the time to exert effort toward your objectives. He explains how incorporating small habits within your routine can help you get one tiny step closer to your goals each day. While large tasks may feel challenging, breaking down a complex task into bite-sized pieces can enable people to endure more than they would otherwise believe possible.

Diet and Rest 38:05

Eating habits don't need to be dramatic, and according to Patrick, it's easier to make minor diet changes than significant ones. Rather than following a restrictive diet, he focuses on staying mindful about making small, manageable changes to his eating habits. Additionally, he explains his prioritization of hydrating throughout the day. Finally, the episode winds down with Patrick sharing his sleep schedule and how he intends to improve it.

This Episode’s #HealthyHabit - Start Your Fitness Early. 

Patrick Quinn's Facebook Page:

https://www.facebook.com/patrick.quinn.359778/

Chicago Sports & Entertainment Partners Website: 

www.ChicagoSEP.com 

Everyone experiences changes throughout life, whether due to aging, career developments, new technology, or other lifestyle factors. However, people can maintain physical and mental wellness by positively transforming their wellness habits.

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Ray Austin, a former professional football player who has lived many lives since his time in the NFL. From becoming an established actor and model to Co-founding the world's first fan-run pro sports and entertainment company, Ray explains how he transforms his habits to practice a wellness lifestyle throughout each stage in his life journey.

Meditation is a learning process (0:00)

This week's episode begins by introducing the special guest speaker Ray Austin. Ray is a former professional football player with the NFL, and in this episode, Lonnie and Marty are sitting down with Ray to discuss how his wellness routines have changed. After stepping away from football and getting older, he has adjusted his diet and activity habits to complement his lifestyle. In addition, they discuss Ray's business ventures in modeling, acting, and confounding a sports entertainment platform.

Life after the NFL (2:57)

As a retired NFL football player and former track athlete, Ray has had many experiences that have shaped his approach toward exercise and physical wellness. Listen as he discusses his athletic history and the healthy habits he practices today. Within this segment, Ray and the hosts share their thoughts on meditation, yoga, staying hydrated, and incorporating stretching into a fitness routine.

The importance of staying active (7:57)

Getting older can bring changes to our bodies. However, staying active and maintaining healthy physical fitness is still important. Ray, Lonnie, and Marty discuss how aging has affected their wellness habits and how they have adjusted their diets and lifestyles around these changes. For Ray, this meant minimizing his meat and sugar intake, eating, practicing intermittent fasting, and establishing a personal gym at home.

A lifestyle, and a journey (14:00)

Many people practice yoga for its fitness benefits, but for Ray, it is much more. He explains that yoga is a lifestyle rather than just a workout and expresses his appreciation for yoga and meditation as stress relievers. In addition, the speakers share their thoughts on consistent wellness as a lifestyle and journey rather than a temporary approach to fixing a health issue.

How do you make sure you get enough sleep? (17:09)

Ray describes himself as "the definition of work hard: play hard." He explains that his ability to wake up with energy and seize the day is partly due to his ability to wind down at the end of a busy day. Marty and Lonnie discuss the idea of self-discipline when it comes to indulging in guilty pleasures, the importance of looking at everything in totality, and how people's genetic makeup influences their body's response to substances.

Why don't we do this together? (21:30)

Ray's organization Fan-Controlled Sports & Entertainment, is a fan-run mobile sports technology platform. He explains how he got into the business of fan-controlled sports entertainment and developed the idea for the platform. Eventually, Fan-Controlled Sports & Entertainment became a hit, and now it has allowed him to connect to a new generation of sports fans. Ray provides listeners with a breakdown of the technology behind the company and expresses his desire to create innovations and change the perspective of how people view sports.

The convergence of sports and entertainment (26:16)

With so many forms of entertainment converging online, Ray had to be tactful in determining the best way to implement his organization's concept. He discusses how Fan-Controlled games are customized to appeal to an online audience of a different generation that appreciates long-form content. Still, he explains that his focus remains on athletes and incorporating lesser-known college athletes to help them gain exposure through his platform.

Financial literacy for young athletes (33:06)

Fan-Controlled Sports & Entertainment has had an impressive impact on gaining exposure for young athletes and helping them raise funds. That said, Ray feels strongly about creating a financial literacy program for college athletes he helps. Together Ray, Lonnie, and Marty discuss how assisting these young adults with networking and understanding financial literacy enables them to make wiser decisions in preparation for their future.

This Episode’s #HealthyHabit - Yoga and Meditation.  To learn more about the benefits - CLICK HERE

Ray’s Website:

https://www.rayaustin36.com/ 

Fan Controlled Football Website:

https://www.fcf.io/ 

Motivation can be an excellent tool for positive change - until it wears away. Once your fitness motivation is gone, you're left making excuses to avoid workouts and cancel exercise plans. But while your short-term motivation may be fleeting, long-term accountability can help you prioritize your fitness and maintain positive results for the long haul!

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Chad Austin, a fitness trainer who helps people improve their quality of life through fitness and win the struggle against their excuses. He is a best-selling and award-winning author of the book series "Make Fitness A Priority." Chad joins the episode to discuss how people can establish ongoing fitness plans through accountability.

Introducing Chad Austin (0:05)

This episode begins by introducing the show's special guest speaker Chad Austin. Chad started his professional fitness journey as a PE teacher and coach before entering the world of personal training. He created his book series as his personal training career evolved. In realizing that people who begin training are often fueled by short-term motivation, he learned that this short-term motivation leads to short-term success. But for people to make fitness a long-term part of their life, they must prioritize it in order to improve their quality of life.

Prioritizing fitness (3:17)

Chad explains his ideology on motivation and excuses concerning fitness. In his personal training work, he noticed that one thing that causes people to return to their fitness plans is the loss of their physical results. Life's unexpected changes can cause us to drop off track with our fitness, as people need to improve at adapting to fitness and prioritizing it throughout times of change. He believes that accountability is necessary for fitness success. He advises his clients to consider the improvements that fitness can provide to motivate themselves and set themself up for long-term success.

How much accountability do you need? (6:40)

Chad believes the more important something is to you, the more accountability you should seek. While our motivation can fluctuate throughout the year, holding yourself accountable can keep you working out. He shares his methods for ensuring accountability in his fitness, from participating in obstacle courses or race events to exercising with a friend. By considering how much accountability he needs based on his motivation and being honest with himself, he can determine how to incorporate it into his exercise.

Accountability setups in your life (10:16)

Lonnie, Marty, and Chad share their thoughts on accountability, commitment, and discipline. Of course, everyone has accountability setups in different areas of their lives, as they ensure that we get things done that are important to us. But when some people lack easy access to gyms or fitness environments, prioritizing fitness can be challenging. But through Chad's website courses, they can access workout programs to set themselves up with long-term fitness, regardless of their lifestyle or current fitness level.

How to convert motivation into discipline (17:12)

Changing habits and enforcing discipline can help people maintain their workout routines throughout lapses in motivation. So how can people convert short-term motivation into long-term fitness? Chad explains that this is a learned behavior we already apply to our priorities. He recommends that people be mindful of why fitness is important to them, so they can remember why they're making those sacrifices. He then describes how he does goal setting with his clients to give them more fuel to push them to get those workouts done so they can overcome obstacles and resistance to working out.

Getting to your authentic reason (22:54)

People can identify their authentic reason for pursuing fitness to find success in meeting their goals and maintaining a long-term routine. This can help them build the desire to do those workouts when they don't want to. Lonnie, Marty, and Chad discuss this concept and their authentic reasons for pursuing fitness and prioritizing fitness as an essential part of their lives.

The importance of making fitness a priority (28:08)

Chad speaks on how his ideologies on fitness relate to his books. He explains that every obstacle can be overcome or turned into an excuse. While obstacles will always arise and cannot be controlled, we can consider our fitness history and determine ways to overcome them when we experience them. Making new plans to overcome fitness obstacles can make it easier to maintain workout plans and prioritize fitness. Chad also shares the fitness habit he practices daily and how he psychologically programmed himself to make this habit into an on-going wellness routine.

This Episode’s #HealthyHabit - Practice Accountability.  To learn more about the benefits - CLICK HERE

Chad’s Website:

https://makefitnessapriority.com/ 

Chad’s Instagram:

https://www.instagram.com/make.fitness.a.priority/?hl=en 

Make Fitness A Priority Book Series: 

https://www.amazon.com/Make-Fitness-Priority-Six-Week-Course/dp/1701661179