Ingrained & Balanced

As people age, so do their bodies – but that shouldn't mean accepting a life without physical activity. By making healthy changes to their diet, mindset, and habits, people of any age can achieve an active lifestyle and the mental and physical benefits that come with it.

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Micah Nickens, a former professional surfer and advocate for active lifestyles. Together our hosts sit down with Micah to discuss health and aging, how diet influences mental and physical health, and the mission of Micah's company, "Uncle's Movement."

How Micah got Started with surfing (0:05)

This episode begins by introducing the special guest speaker Micah Nickens. Micah founded the Uncles Movement, an organization that promotes an active mindset and encourages physical fitness for people of all ages. Born and raised in Hawai'i Nei, he explains his background as a former professional surfer and lover of the outdoors.

Following Your Passions (3:38)

After his career as a professional surfer, Micah transitioned to a team manager and marketing director for a surf brand that sponsored him. Together he and the hosts share their thoughts on pursuing your passions when you're young, especially when following a career in sports when an active lifestyle comes easier before you have to take on the full-time responsibilities of adulthood.

Health, wellness, and getting older (7:12)

When Micah transitioned from competitive surfing into the corporate world, his lifestyle changed as well. Micah explains how his diet and wellness changed as he got older and switched to a career that demanded less physical activity. Additionally, he shares his past relationship with unhealthy food and alcohol and how starting a diet later in life was liberating for his mindset and overall health.

Going on a diet (13:02)

Micah goes further into detail about the diet he began and how he incorporated his dieting practices into his everyday lifestyle. He discusses how his alcohol habits also changed due to his dietary adjustments and the changes he saw in his physical and mental health. Micah explains the dietary practices that led him to balance his alcohol, sugar, and caffeine intake and brought positive changes to his quality of life.

About the Uncle's Movement. (22:51)

The 'Uncle's Movement" was inspired by Micah's time as a marketing director trying to captivate a younger audience. As Micah got older, he realized that the middle-aged consumer is a forgotten demographic, with few brands trying to speak to and encourage a middle-aged audience. The idea behind the movement was to promote a mindset of encouragement, perseverance, and continuing the activities you love regardless of your age. It also supports the idea of living a healthy lifestyle of mental and physical awareness. 

What is fun? (27:52)

A core component of Micah's success and the Uncle's Movement relies on changing one's perspective. By rewiring how you think about things and changing how you define fun, it will be easier to identify ways to accomplish a healthy lifestyle for your age. Micah shares his thoughts on maintaining a healthy mindset and being mindful about getting better.

Mental health and getting help (29:34)

Whether caused by a significant event like COVID or a personal experience, many aspects of life can significantly affect someone's mental health. Micah, Marty, and Lonnie discuss the importance of reaching out and seeking help for mental health issues. Additionally, they share their thoughts on the damaging negative stigmas surrounding mental health, compared to the benefits of seeking out help through resources like therapy and psychiatric support. 

Micah's Brand and Gear (34:44)

Micah's brand, Uncle's Movement, promotes an active lifestyle and healthy mindset. He explains the merchandise that the business sells to encourage healthy living and active involvement. In addition, Micah shares some of his brand's successes, including his celebrity endorsements and where he hopes to see his progress take him and Uncle's Movement in the future.

Finish out the day with Micah (36:05)

As a healthy habit, Micah enjoys a variety of exercise and wellness practices. From surfing to intermittent fasting to enjoying therapeutic saltwater, listen to learn how he participates in activities that support his physical and mental health. And to conclude the episode, Micah explains the tips and tricks he follows to finish the day.

Uncle’s Movement Website:

https://www.unclesmovement.com/ 

Uncle’s Movement Instagram: 

https://www.instagram.com/unclesmovement/?hl=en 

Micah’s Instagram:

https://www.instagram.com/micah_nickens/?hl=en 

When life presents obstacles, finding the strength to move forward can be challenging. This is especially true during significant health events like a cancer diagnosis. But instead of shutting down during a difficult time, maintaining positivity and a healthy perspective can allow you to continue living your best life.

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Fitz Koehler, a race announcer, a fitness expert, a cancer-crushing keynote speaker, and the author of “The Cancer Comeback Series.” Listen as they discuss the cancer journey and how it affected Fitch in her fitness, business, and overall lifestyle.

Introducing Fitz (0:18)

The episode kicks off by allowing the listeners to get to know more about the guest speaker Fitz Koehler. Fitz is a fitness expert and race announcer with education and training in fitness and sports science. She has helped people live better and longer by making fitness understandable, attainable, and fun. In 2019, Fitz was diagnosed with breast cancer and underwent 15 months of cancer treatment. But, instead of shutting down, she used this time to focus on her career and regain her strength. She is now known as a cancer warrior, author, and an inspiration to others.

Beginning the Cancer Journey (2:55)

Fitz opens up about how she first discovered her cancer in 2019 and how it impacted her personal health and wellness. In addition, she shares how the diagnosis and treatment affected her physically and mentally. However, this time also brought a positive opportunity to her life, and she discussed the business transformation that she experienced.

Fitz’s Cancer Advice (8:08)

Fitz shares her advice to other people with cancer: to go out and embrace life, despite its hurdles. In addition, she highlights the importance of mindset in overcoming challenges. While Fitz recognizes that every person’s cancer journey looks different, she encourages others to try experiencing the benefits of moving forward and getting out of the house to avoid isolation and anxiety and instead not let the diagnosis hold you back from the things you love.

Control What You Can (15:48)

Fitz believes in control as a type A person, but acknowledges that sometimes in life, people encounter things they cannot control. She explains how she checks herself and that letting go of the concerns and anxieties that are out of her control helps her avoid worry, stress, and other negative thoughts. She discusses this viewpoint in relation to her cancer treatments, as well as her fitness and overall wellness.

Know Where You’re Going (20:43)

The best way to reach your goals in health, fitness, or life in general is to know your ideal destination. Fitz describes how she helps clients get to their starting points to get the ball rolling and reach their fitness goals. She also goes over how beginners can start their journeys by focusing on what she identifies as the Four Pillars of Fitness, which include strength, cardiovascular capacity, flexibility, and balance.

Managing the Decline (24:37)

A cancer diagnosis can cause a significant decline in your body’s strength, health, and physical capabilities. For Fitz, realizing and accepting this physical decline was an important step in her cancer journey. Listen as she discusses the changes she experienced in her treatment, how she coped with these effects, and her lack of control over them.

The Power of Perspective (30:00)

Perspective is a significant theme throughout Fitz’s book. She discusses how maintaining a healthy perspective on her cancer situation enabled her to remain strong throughout the experience. She describes perspective as a learned habit and that all the themes she has discussed on the show are other examples of habits people can learn and build upon to improve their lives.

Fitz’s Book Series (36:42)

Fitz book “My Noisy Cancer Comeback: Running at the Mouth, While Running for My Life” is a memoir that lays out all the details of her cancer experience. It discusses perspective, passion, and positivity and how she fought against her illness to return to where she came from. It also goes over her recovery from the health decline of cancer and how she improved her physical and mental health throughout it all.

Healthy Habits (40:46)

The interview concludes with a discussion of the healthy habits that Fitch practices to maintain a healthy lifestyle. The speakers go over exercises like taking walks outdoors, as well as sleep schedules, favorite meals, and other ways to harness health and positivity in everyday life.

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

Fitz Koehler’s Website:

https://www.fitzness.com/blog/ 

Fitz Koehler’s Cancer Comeback Books: 

https://fitzness-store.myshopify.com/collections/my-noisy-cancer-comeback/products/cancer-comeback-3-pack-paperbacks 

People often practice physical fitness to optimize their strength and performance. However, some swear by fitness training for providing various additional benefits. From injury correction to prevention, the right physical fitness may help you improve your resiliency and alleviate your chronic pain. So how exactly does it work?

Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty sit down with coach Jessie Salas to discuss fitness and training practices. Jessie is the program director for Foundation Training, a company that provides a series of bodyweight exercises to put participants on the path to wellness. Listen as Jessie explains Foundation Training's solutions and shares his insights on optimizing fitness strength and performance for better overall health.

Introducing Jessie Salas (0:05)

This episode's special guest speaker is Jessie Salas. Jessie is a former firefighter with a background in strength and conditioning. He now acts as the program director for Foundation Training, a solution offering exercises and training to change and correct the movements and imbalances caused by people's everyday habits. 

Jessie's Daily Habits (2:25)

How do you start a productive day on the right foot? Jessie describes his morning routine for productivity, which includes identifying his daily intentions to set the tone for his day. He also discusses the bodily activities he focuses on each morning, including foundation training, breathwork exercise, and getting sunlight as the sun rises.

Foundation Training (4:23)

Jessie's path to his current work in foundation training started with an injury. As a firefighter interested in the wellness world, Jessie always took the opportunity to help his crew navigate their training. But when he tore his MCL, he noticed imbalances in his own bodily fitness. He describes his journey with beginning Foundation Training and his newfound passion for helping others with improving their physical wellness.

How It Works (6:09)

So, what exactly is Foundation Training, anyway? Jessie discusses the company's mission in helping people share their gifts with others and help them heal and control their bodies. Foundation training is a series of corrective exercises designed to address the leading causes of chronic pain. Jessie explains the exercises that foundation training focuses on and how it helps correct the body's movements so people can live happier lives.

The Importance of Strength Training (12:48)

Foundation Training focuses on strength training exercises that involve more muscles and increases people's overall physical fitness. Jessie explains more about the activities that he uses in his client training and how these exercises work to target the right muscles for chronic pain. In addition, he discusses how fundamental human movements like the hip hinge can cause chronic low back pain and how exercise can improve these issues.

Finding a Founder (21:02)

So how can you find a founder for yourself? Jessie explains the process of finding founders online through Youtube videos, or on the Foundation Training streaming site. This free online content is available for anyone to learn and master these exercise techniques at their own pace.

Athletic Training (24:30)

Foundation Training works with many big names, including athletes in the MMA space. Jessie explains how his training differs for athletes and shares his experience working with jiu-jitsu champions with mobility training and integrating muscle chains to improve their chronic back pain and enable their muscles to work together.

Good Posture and Endurance (30:29)

Training can help anyone improve their overall quality of life, regardless of age. From young teens to 90-year-olds, Jessie has seen people from all walks of life benefit from foundation training. He shares how exercise has helped his clients and how listeners can start incorporating movement into their routines to improve endurance and stress by focusing on their posture.

Habits for Healthy Sleep (36:09)

To wrap up the episode, Jessie shares the habits that help him unwind at the end of each day. He explains his meal habits and how taking melatonin has helped him get a better handle on his sleep. Finally, Jessie discusses other gadgets and tools that help him achieve restful sleep, like the Oura Ring, CBD, and mouth tape. He also shares additional daily habits for improving health and wellness.

Foundation Training’s Website:

https://www.foundationtraining.com/ 

Foundation Training on Youtube:

https://www.youtube.com/@Foundationtraining 

Jessie Salas on Instagram:

https://www.instagram.com/coachjsalas/?hl=en 

Every day we eat food, which fuels our bodies and gives us energy. However, it can be easy to forget just how vital our dietary choices are to our overall health. So how can we stay mindful of the food we consume, and what beneficial habits should we incorporate to improve our gut health and overall wellness?

Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Jaclyn London to discuss the impact of diet on overall health and wellness. Jaclyn is a dietitian, brand consultant, and nutrition and health media expert who knows a thing or two about the importance of dietary wellness. She is also the author of "Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great about Your Body." Together, Jaclyn, Lonnie, and Marty speak about positive guidelines for dietary health.

Introducing Jaclyn (0:05)

The show opens by introducing this episode's special guest speaker Jaclyn London, a registered dietitian, a nutrition and health media expert, and a brand consultant. She received her bachelor's degree from Northwestern University and earned her master's degree in clinical nutrition and dietetics from New York University. She is also the author of a book on nutritional health.

Practicing Daily Habits (2:54)

Jaclyn explains the daily habit that she practices every day. While she admits to not being a morning person, she explains how she plays to her strengths and incorporates routines that work with her body and natural habits. Additionally, she encourages listeners to choose the time of day that works best for them to incorporate healthy practices.

Being Aware of Your Diet (9:31)

As a dietitian, Jaclyn knows how essential diet is for overall health. Marty, Lonnie, and Jaclyn speak on the importance of staying mindful of your diet and working on healthy eating habits. Jaclyn also breaks down the process of how she works with new clients to assess their diets and advise them on patterns, habits, and choices of their eating habits.

The Roadblocks to Health (12:26)

People often identify roadblocks that make it challenging for them to reach their health goals. However, these excuses can keep them from progressing. Jaclyn identifies these limitations as cognitive distortions and discusses why these beliefs arise and how people should navigate these restrictions to maintain a healthy diet.

Changing and Overcoming (17:27)

Jaclyn helps people improve their basic dietary habits within her work. She explains the tactics and methods she uses to get clients to make positive changes in their habits, overcome their cognitive distortions, and improve their dietary health significantly. She also discusses the rules she provides her clients for healthy eating.

Insights on Intermittent Fasting (22:29)

Many people practice fasting, but with so many mixed messages out there, it can be challenging to determine whether this is a beneficial habit. Jaclyn and the hosts discuss intermittent fasting and other fasting trends and whether they believe the controversial practice is healthy.

The Importance of Gut Health (27:17)

Gut health is essential and should be prioritized. Jaclyn uses her expertise as a dietitian to break down the science behind why gut health is so vital. She, Lonnie, and Marty also discuss their primary rules of thumb for better gut health.

Jaclyn's Book (37:43)

The episode wraps up with a discussion on Jaclyn's book, "Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great about Your Body." Jaclyn speaks about her goals for the book and how she hopes it will help people take healthy steps and reach their dietary goals.

Jaclyn’s Website:

https://www.jaclynlondonrd.com/ 

Jaclyn's Book:

https://www.amazon.com/Dressing-Side-Other-Myths-Debunked/dp/1538747456 

Throughout our life journeys, we sometimes experience difficult situations that are out of our control and significantly impact our lives. For example, physical ailments can derail our life paths and affect our ability to achieve what we perceive as fulfillment. However, our perceptions regarding success, obstacles, and self-satisfaction can affect how these events influence us, and our power to persevere.

Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Terry Tucker. Terry is the author of a book called "Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life" and the developer of the Sustainable Excellence Membership. He joins the podcast to discuss his incredible life story, and the knowledge he gained through his battle with cancer, his career experiences, and his motivational leadership methods. 

Introducing Terry (0:05)

Our host Lonnie begins this episode by introducing the special guest speaker Terry Tucker. Terry has had a lifetime of extraordinary experiences as an NCAA division one college basketball player, a citadel cadet, a marketing executive, a hospital administrator, and even a SWAT team hostage negotiator. He has also led and inspired others as a high school basketball coach, a business owner, a motivational speaker, the author of a book called "Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life" and the developer of the Sustainable Excellence Membership. His most recent obstacle has been battling cancer, resulting in the amputation of his leg. Still, Terry is fighting to live a fulfilling life and using his experience to help others who face obstacles on their own paths. 

How to Identify Your Starting Line (4:02)

To begin transforming your life, you must first identify your starting line. Terry describes how people can identify their mental standing as their current comfort zone and improve by stepping outside their comfort zones. He explains how doing things that make you uncomfortable can make you more resilient to the significant changes outside of your control that life throws at you. He says that pain can make you a stronger and more determined individual, and this helped him realize the importance of needing to continue moving forward, despite how lousy you feel.

The Three F's (6:39)

Lonnie, Marty, and Terry discuss support systems and how maintaining a supportive community of people can help when facing adversity. For Terry, his support comes from what he calls his three F's: his faith, family, and friends. He explains how these elements helped him through his cancer journey and how this impactful life event taught him who he could rely on in times of need.

It Starts With the Mind (11:55)

As Terry has experienced his battle with cancer, he has realized that his ability to persevere relies on his mindset. He goes on to discuss how practicing positive self-talk and maintaining hope can enable our physical bodies to carry us further and stay stronger in times of great difficulty. He provides several examples of how starting with the mind can allow people to persevere with regard to their physical capabilities and ability to live a healthy lifestyle. He also reiterates how leaving your comfort zone can help you stay resilient in difficult times.

The Importance of Hope (17:54)

Our speakers discuss the concept of hope and how people can do extraordinary things when they are given hope. Terry attributes his sense of hope to his upbringing and explains how maintaining his faith and trust in positive outcomes have influenced him throughout his cancer journey. He also shares his belief that people should spend more time working on their hearts, minds, and souls, as those characteristics will stay with us even when health events impact us physically.

Defining Success (22:33)

How do you define success? Terry discusses his benchmark for success as being peace of mind directly resulting from self-satisfaction. He shares his thoughts about how knowing that you did your best to become the best you're capable of being can bring peace of mind and overall contentment. In a day and age where people constantly compare themselves to others on social media, people should base their success more on what they can and have done rather than the achievements of others. 

Alone – With Yourself (26:59)

Society today is highly dependent on technology. However, this often leads to individuals experiencing mental dependence on their devices. According to Terry, people's inability to be alone with their thoughts without technology to distract them is due to them being uncomfortable in their own skin. He explains that many people deal with negative thoughts through distractions, but facing them can help you become better at facing stressors and feeling comfortable with yourself.

Sustainable Excellence (28:31)

Terry concludes the episode by sharing his inspiration for his book "Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life." The book discusses concepts related to finding and applying oneself toward their life purpose and achieving success. Terry also discusses his role as an FBI hostage negotiator and how his personal ideals of success translated to this intense line of work.

Terry’s Website:

https://www.motivationalcheck.com/ 

Terry's Book "Sustainable Excellence":

https://www.motivationalcheck.com/sustainable-excellence-book.html 

Mindset is a powerful element when making changes within our lives. Our ability to maintain the habits necessary to reach our goals depends on our mentality and is influenced by limiting beliefs, expectations, and where we focus our energy. But maintaining a mindset centered around realistic objectives and incremental changes can help us establish healthy habits for the long haul.

Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty chat with guest speaker Jeanine Grayson, a life coach skilled in helping people change their habits and maintain an empowering mindset. Together they discuss how people can optimize their mentality to avoid self-sabotage and help them find success in their wellness journeys.

Introducing Jeanine (0:06)

This episode begins by introducing the special guest, Jeanine Grayson. Jeanine is a certified life coach and behavior change specialist whose one-on-one coaching service helps people shed their limiting beliefs and self-doubt to adopt a mindset for taking empowered action.

Jeanine's Background and Life Journey (2:30)

Jeanine's own transformative life experiences influenced her firm belief in the power of pivoting and making positive change. She shares her story of having a lifestyle that failed to support her mental or physical health and wellness and how she shifted her mindset toward real actionable change using small, incremental steps.

Shifting Mindset for Growth and Evolvement (6:23)

Implementing change can be overwhelming, and having a mindset surrounding this fear often hinders people's ability to undergo transition. Marty, Lonnie, and Jeanine speak on the importance of perspective and how limiting beliefs can hold people back from making beneficial changes. According to Jeanine, identifying limiting beliefs is the first step toward changing them and beginning to move forward.

Changing Others - A Losing Scenario (10:08)

One of the roadblocks that Jeanine and many others have faced in the journey toward wellness is the desire to see changes in other people. However, people cannot change other people but can only be positive influences. She explains how learning this lesson can allow people to move forward with their life journey. Happiness is a choice and an inside job, and people need to focus on their pursuit of happiness to achieve it.

Practices for Happiness (13:06)

So how can people adopt a mindset for happiness? From mental checklists to physical fitness, Lonnie, Jeanine, and Marty each share how they incorporate mentality into their wellness practices to improve their moods and feel connected.

Implementing New Changes (16:18)

Making healthy fitness changes isn't always easy, especially when this relies on implementing adjustments to your habits. However, Jeanine shares her belief that starting small and maintaining consistency are key to making lasting changes to physical fitness. By starting with minor changes, people are less likely to experience burnout and more likely to succeed in creating sustainable habits.

Incrementalism and the Power of Starting Small (20:49)

Applying change in small increments can set people up for success. Jeanine explains why people face such difficulty in making significant changes by forming challenging expectations and chasing unrealistic goals, ultimately setting them up for failure. Additionally, she discusses why motivation shouldn't be relied upon to create a sustainable and consistent change.

The Road Map and the Finish Line (25:42)

Everybody's roadmap to achieving their goals is different. However, Jeanine believes that it is important for people to focus less on the end goal and more on the self-transformation and growth they experience throughout the journey. When people's practices and lifestyles evolve, they can carry those with them to reach more goals in the long term.

Specificity in Goals (28:56)

While focusing on the end goal can be overwhelming, setting smaller, specific goals can help you to stay focused and keep moving forward. Breaking a big goal into bite-sized pieces can help people find direction while shaping their daily habits. Jeanine shares how setting daily habits can determine the trajectory of someone's journey and the importance of staying focused and moving forward.

A Win-Win Mentality (34:15)

Motivation and mood are fickle, and self-guilt and self-criticism can impede our ability to move forward. So what should people strive to rely upon mentally in order to reach their goals? Jeanine discusses how people can maintain a win-win mentality by accomplishing daily habits that get them closer to their goals and provide a sense of accomplishment and positivity.

Getting Off the Hamster Wheel (38:09)

People are creatures of habit when it comes to their routines and mindsets. Thinking the same way day in and day out – as though we are mentally running on a hamster wheel – makes implementing change all the more difficult. So in order to follow through with real adjustments, Jeanine explains that people must shift their mindsets to gain clarity on why their plan isn't working, and figure out the best way to make their goals a reality.

CLICK HERE To learn all about Alex’s #Crockfit App and access to his Website & Social Media pages

This Episode’s #HealthyHabit - Taking cold showers.  To learn more about the benefits - CLICK HERE

Jeanine Grayson’s website:

https://jeaninegrayson.com/

Emotional stress, trouble sleeping, and lethargy are just some of the many common symptoms people may face throughout their daily lives. But you may be surprised to learn they could be indicators of poor health. These symptoms that our bodies and minds experience are often tied to the nutrients we crave, resulting from poor diets or nutritional deficiencies. So how can we pay attention to our bodies and minds in order to fuel ourselves with the nutrition we need?

Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Justin Bethoney, a psychiatric nurse practitioner and author of a book called “The Mental Wellness Diet, Ancient Wisdom, Evolving Science, Modern-Day Options.” Justin believes that providing the brain with the nutrients it craves will enable people to feel and function at their best. He explains how listening to the body and practicing healthy eating habits can lead to improved overall wellness.

Introducing Justin (0:05)

The episode begins with hosts Lonnie and Marty introducing their special guest, Justin Bethoney. Justin is the author of a book called "The Mental Wellness Diet, Ancient Wisdom, Evolving Science, Modern-Day Options" and currently has a private practice as a psychiatric nurse practitioner in Bend, Oregon. Justin has been practicing as a psych NP seeing patients for psychiatric medication management and therapy in the outpatient setting. His writings and work focus on the idea that if we feed our brain the nutrients it craves, we will be better able to feel and function at our best. Justin shares his background and what motivated him to write his book.

A Canary in a Coal Mine (3:32)

Back when people worked in mines, they would bring a canary down with them to measure the lethal carbon monoxide present. When the canary died of carbon monoxide poisoning, the coal miners took this as a sign indicating that they needed to take action to save themselves. Within Justin's book, he uses the analogy of a canary in a coal mine. He explains how this relates to modern-day life, as people often ignore symptoms rather than viewing them as indicators of larger problems. Justin describes this idea in detail and explains why it is so important to stay conscious of our symptoms.

Nutrition and Mood (5:52)

Have you ever noticed that your mood gets worse when you are hungry? Well, this is because different parts of our physical and mental wellness can affect one another. Marty and Justin speak about how poor nutrition can affect mood, as this may result in imbalances in blood sugar or compensatory mechanisms like stress hormones. When the body experiences blood sugar imbalances, it can release stress hormones to unlock stored blood sugar and bring levels up to normal.

Cortisol and Its Purpose (8:31)

Cortisol is often attributed to "stress," - but Justin explains that cortisol is a necessary component secreted by our bodies within a natural rhythm each day. He explains how cortisol prompts our bodies to respond appropriately to situations like poor nutrition. For example, supplementing foods with fast meal replacements like protein bars can save time and fuel the body, but it may also have adverse effects on the body that trigger stress hormones and compromise the body's natural rhythm. Justin explains that the best way to manage your natural cortisol rhythm is to pay attention to how your body and mind feel throughout the day and anticipate your body's needs.

Functional Medicine (14:27)

Throughout his interview, Justin often brings up the practice of listening to your own body. He explains how functional medicine focuses on prevention and treating symptoms to prevent them from turning into significant health issues. Justin discusses how functional medicine can be applied to many different types of symptoms and ailments. Additionally, he discusses how maintaining a healthy lifestyle and staying aware of your symptoms can help you support balanced physical and mental health.

Mental Health Today (20:33)

Many societal issues and factors can cause the rise in people's stress levels today. Justin explains that a significant cause of people's stress stems from society's pressure on people to be exceptional. He states that this often disrupts our mental health and social relationships. However, permitting ourselves to be regular rather than exceptional can enable us to remove this pressure from our lives. Furthermore, practicing a healthy lifestyle and listening to how you feel can positively impact your mental well-being. 

Diets and Nutrient Density (25:47)

Lonnie, Justin, and Marty speak about diet and how staying in tune with your body and practicing balanced eating habits can improve your overall health. Justin emphasizes the importance of nutrient density in our meals and how seeking out foods with high nutrient density can help support multiple areas of the body. 

Do's and Don'ts of Getting Good Sleep (28:30)

The episode concludes with the topic of sleep hygiene. Sleep hygiene is essential, but how can someone ensure that they get a restful night's sleep? Justin provides his advice on sleep hygiene and explains many helpful tips and tricks on influencing the circadian rhythm. He shares his short and long-term advice for breaking bad habits that inhibit sleep, and the importance of managing wake-up times and bedtimes. Finally, he explains how blood sugar and stress hormones can affect your ability to have a restful sleep.

Justin's Book "The Mental Wellness Diet":

https://www.justinbethoneynp.com/copy-of-free-ebook

Welcome to the first episode of the Ingrained & Balanced podcast! The show features two longtime friends, Lonnie and Marty, who are busy entrepreneurs and proud fathers who have one important thing in common – the desire to quench their constant thirst for knowledge on living a well-balanced lifestyle.

The series begins with our hosts filling listeners in on their backstory, why they created this podcast, and what to expect in future episodes. Lonnie is a recently converted plant-based eater with a workout regimen that includes HIIT training, yoga, and cycling. Meanwhile, co-host Marty enjoys a more traditional diet and intends to continue eating meat and lifting heavy in the gym until his body says otherwise.

While our hosts have walked different paths and lived opposite lifestyles, they both strive to improve their health and fitness in ways that align with their goals and values!

This podcast will feature frequent guests, from your everyday business professionals to fitness trainers, life coaches, nutritionists, and more. So tune in each week as the Ingrained & Balanced hosts dive deeper asking more questions and discussing topics related to exercise, nutrition, recovery, mindset, time management, cognitive health, and personal relationships.

Motivation is the driving force that gets us out of bed each morning and helps us realize our overall life goals. But when it comes to fitness, motivating oneself to follow through with exercise can be challenging. So how can people start small and form smarter fitness plans that inspire motivation and bring positive change to their lives?

Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Alex Crockford – a fitness trainer, YouTuber sensation, actor, and influencer. Alex explains how he trains clients and produces informative content on his social media platforms to help people improve their fitness regimens one step at a time.

Introducing Alex Crawford (0:05)

Alex began his journey with fitness at a young age through sports and physical activity. He later became a personal trainer before developing his online presence, teaching 20-minute fitness videos. Alex explains how he fulfilled his passion and purpose to reach more people and have a more significant impact in teaching people how their daily habits can fuel their overall wellness.

Improving Your Fitness Habits (4:20)

So how can someone improve their fitness habits through gradual change? Alex explains some of the transformative habits he adopted when he began his fitness journey, including the ones that didn't work for him and the beneficial behaviors he still practices today. In addition, he explains how starting with gradual habit changes helped him learn to discipline and structure his fitness.

Simple and Achievable (8:48)

One crucial lesson that Alex learned through his history in fitness is the importance of starting out with something simple and achievable. He explains how setting simple and straightforward goals make them feel more achievable rather than overwhelming. Furthermore, achieving small goals can lift a person's confidence and self-belief, making them more motivated to continue their fitness journey.

Mindset vs. Motivation (10:12)

How do you control your mindset when you're not motivated? Alex shares how important attitude is to gaining motivation and how self-awareness, self-care, and healthy habits can help you find your way back to a motivational mindset. He also explains how following the things you enjoy can help you persist through drops in motivation.

The importance of Priorities (15:19)

For Alex, the pandemic lockdown taught him the importance of determining your priorities and getting them done first. While life can shift courses, you should always wake up and get the essential tasks done fast before tiredness sinks in and motivation is lost throughout the day. He explains why he came to this realization and how achieving challenging tasks early can help him feel more gratified and motivated throughout the day. He also shares his take on cold shower benefits for motivation and mindset.

Crockford's Workouts and the #Crockfit App (20:39)

So, as a fitness trainer who helps other people exercise, what does Alex do himself to stay in shape? He explains how his training has gone through different phases over the years and how his fitness has influenced the workout programs he creates.

Alex also tells listeners about his Crockford app and how its technology enables users to piece random work workouts together to create personalized fitness programs.

Winding Down (25:17)

Winding down is important, as these evening habits allow us to conclude our days and gain healthy rest. For Alex, winding down at the end of each day involves an evening routine that provides him with rest and a more efficient morning. He also shares simple evening habits that lead to quality sleep and better rest.

Mental and Physical Health (27:39)

Alex concludes the interview by explaining his belief that mental health, physical health, and wellness are inseparable.

CLICK HERE To learn all about Alex’s #Crockfit App and access to his Website & Social Media pages

This Episode’s #HealthyHabit - Taking cold showers.  To learn more about the benefits - CLICK HERE

Two lifelong Health & Wellness addicts (Hosts) will get together on a biweekly basis to offer insight, solutions and inspiration to those busy adults out there who for whatever reason can’t find the motivation, time or the knowledge to live a healthier, balanced lifestyle. 

By creating engaging conversations, conducting Q&A sessions and providing helpful tips the hosts will discuss weekly topics and involve guest speakers from different backgrounds all related to Health & Wellness.  By creating an open, engaging and unbiased dialog between the hosts & guests, they will cover topics such as: positive lifestyle changes, dieting habits, nutritional supplementation, skincare, cognitive health, etc.