The EveryCalorieCounts Podcast

Whats going on everyone we are back with part 2  of our stress series 

Today we'll be going over stress mitigation tactics to include 

• Identifying main causes of stress 
• Changing Your mindset around stress
• Avoiding Rumination
• Finding Healthy distractions from stress
• Adding more parasympathetic activities 

This is a great listen, regardless if you have listened to the first part of the series or not. However we do still recommend listening to it, it's the episode previous to this one.
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Helpful Links:
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/][ZaroSports.com]

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/

What's going on everyone!?

So this week we are back and we're talking about stress, it comes in many forms and we all go through it. There really is no way to get around this we're going to experience it one way or another.

Brandon opens up about what stress truly is and really dissects the difference between stressors that we can benefit from (Eustress) and Stressors that will ultimately make us worse (Distress)

The podcast is broken down into chapters so if you'd like to skip ahead you're welcome to do so.

This is a great listen and will quite literally relate to everyone who listens.

As always guys we appreciate your support. By all means if you found value from this episode make sure to share with a friend or colleagues

Thanks we'll see you guys next week - And as a bonus we will make sure to elaborate more on this stress topic by recording an episode all about management techniques when it comes to stress.



1.An introduction to stress and why we’re discussing it today
2.What is stress?
3.Types of stress
4.Forms of stress
5.The physiology of stress- the stress response
6.How stress effects our body comp and health


And soon in another episode we will be talking about stress management techniques
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Helpful Links:
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/][ZaroSports.com]

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/

Whats going on guys?!? 

We are back this week with a special guest John Gorman. 

• Army Veteran
• Entrepreneur & Business Owner
• Coach
• Bodybuilder
• Author

These are just some of the titles that John goes by.
The team stepped away from the training aspect of everything for a bit. This episode will be special to all of our listeners who are entrepreneurs, coaches and trainers alike.

John is full of wisdom he's been in the "game" since the early 2000's, you'll often hear throughout the conversation mentions of the "boards" which refers to the old school online forums where most the enthusiasts would get their information from.

Tune in to this episode you're not gonna want to miss it.
It's so good it's almost like paying John for a consultation call, no kidding the info and insight here is that good!

Let us know what you think about this one drop us a comment or share on your page, we appreciate you guys!


Helpful Links:
John Gorman [https://www.instagram.com/team_gorman/]
Elite University Podcast With John Gorman
Phat Muscle Project - Supplements
John Gorman's Books
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/][ZaroSports.com]

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/

Whats going on ECC Fam! Welcome back to this week's episode.

We were FINALLY able to catch up with Cliff Wilson. Cliff is a well respected coach and professional natural body builder.

Cliff has paved his own path and has been able to build a highly successful business doing what he loves, training professional athletes.

The journey has not always been easy or as straight forward as it may seem tune in to listen Cliff talk to to us about his pivotal moments in his coaching career.

Originally very well known for coaching natural athletes Cliff has also been able to refine his skillset and also work at a very high level with enhanced athletes, make sure to tune in to listen to this portion as well!


Helpful Links:
Cliff Wilson [https://www.instagram.com/cwteamwilson/]
Cliff Wilson Email Inquiries: [email protected]
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/][ZaroSports.com]

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/

Welcome back to the every calorie counts podcast everyone. This week the team is discussing the risks involved when diving deep into a fitness lifestyle. 

At some point it's almost like the industry evolved and moved away from being primarily health. 

Obviously it's important to be healthy however it seems more prevalent today that people just want a certain external satisfaction that really has nothing to do with health. 

So what are some of things that individuals are looking to get out of the lifestyle. 

• Endorsements 
• Followers & Fame on Social Media
• A nice payday

Often people will go into risky behavior to achieve some of these things, ultimately some of these risky behaviors can actually shorten a lifespan.

Tim and Brandon touch on these topics and more in our usual ECC rant style, so tune in give a listen & join the conversation & let us know what you think Use some of the links below:

Helpful Links:
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/][ZaroSports.com]
 

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/

What's up listeners, so this week we're talking all about sleep. it's a conversation that comes up often.

For something that is needed so critically, way too often we hear of individuals who simply put it off and still expect to operate at ultra high levels.

Here is what we went over in today's conversation:

1.Intro to sleep 

2.Sleep loss and its impact on hunger and calorie intake 

3.Sleep loss and body comp 

4.Sleep loss and hormones

5.Sleep loss and training performance/recovery 

6.Sleep loss and metabolic health 

7.How to optimize sleep quality

If you gained some value make sure to share with a friend, we appreciate you all!



Helpful Links:
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/][ZaroSports.com]

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/

Whats going on everyone?

On this weeks episode we open up about measuring progress how can it be done effectively without coming to the detrimental effects of getting deflated by social media.

Measuring progress comes in many different forms and those forms are actually different depending on what phases you're currently in within your journey.

Tim and Brandon go over some great practical advice and tips on how to measure your progress during these phases.

Brandon mentions that some terms that we use within the industry to describe particular phases of fat loss or muscle gain to actually be detrimental to the progress so even labeling phases differently can help in achieving and realizing your goals every step of the way.

play the episode and listen to all the gems that were dropped.


Helpful Links:
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/][ZaroSports.com]

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/

Welcome back ECC team! this week we had a ton of fun because our special guest from the U.K. is a part of one the best online learning platforms when it comes biomechanics.

Paul Standell of The Muscle Mentors U.K. joined us this week and we're talking training particularly training for hypertrophy.

As we know training to change the way that our body looks takes quite an amount of discipline but not only that, if the goal is hypertrophy then it is very beneficial to know what exercises work best to target the specific muscle groups.

We discussed the current state of the industry as it relates to programming
- Does everyone have to squat?
-Optimal movement patterns
-Volume considerations
-Range of Motion

You Definitely won't want to miss this one!

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Helpful Links:
Paul Standell [https://www.instagram.com/paul_themusclementors/]
The Muscle Mentors Podcast [https://podcasts.apple.com/gb/podcast/the-muscle-mentors-podcast/id1392903662]
The Muscle Mentors YouTube Channel [https://www.youtube.com/channel/UCUKDo7gO3XPbh_ZyYgCB_yw]
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/]

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/

Whats up guys! the trio is back and we're talking about adherence to meal plans and diets while trying to still live a decent social life.

Yes it is possible to still stay on track but it will require some work

Tim, Brandon and Alex go through some practical tips and takeaways for navigating this situation that is honestly a part of ALL of our lives. We all go through the holidays and special occasions right? We don't need to have anxiety about it we should be able to go out and still stay on track with our diets without having the infamous #FUKITOL syndrome.

Do yourself a favor download now and give it a listen!
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Helpful Links:
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/]

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/

Reverse Dieting is the one topic that everyone should know. It's important to be able to understand this topic from the beginning because there is a high likelihood that you [reading this] will be going through this process at some point or another.

When it comes the dieting there are typically three phases a deficit phase, and maintenance phase and a surplus phase.

When going through these phases its more than just a simple process of cutting calories and getting to a desired weight there may be cases where it is 100% necessary to increase calories and go into a reverse dieting phase in order to then continue the weight loss or fat loss journey.

This episode is broken down into chapters as follows:

Podcast outline: 

1.What happens during a diet? 

2.What is a reverse diet?

3.Why should you ‘reverse diet’?

4.Who is a reverse diet best suited for?

5.Signs that a reverse diet is needed?

6.Factors to consider when beginning a reverse diet. 

7.How to set up a reverse diet? 

8.How to make adjustments ?

9.How to be successful in this phase?

Helpful Links
--------------------------------------------------------------------------------------------------------------------
Tim English - @Everycaloriecounts [https://www.instagram.com/everycaloriecounts/]
Brandon DaCruz - @brandondacruz_  [https://www.instagram.com/brandondacruz_/]
Alex Zaro - @EveryCalorieCounts.Alex [https://www.instagram.com/everycaloriecounts.alex/]

Interested in working with us? Start here:
https://docs.google.com/forms/d/18z53V0tV9ZELZW4eYv0BskXc3fY4MCCI0Y9Au7Yesbg/edit
Watch this episode on Youtube here:
https://youtube.com/playlist?list=PLJFsCcTb7uZShEhjGVOuYnWSXwo272dUC&si=R8bO0YudtWHjGeB-
EveryCalorieCounts (Tim's) IG:
https://instagram.com/everycaloriecounts?igshid=MzRlODBiNWFlZA==
Marina's IG:
https://instagram.com/marinapietrifit?igshid=OGQ5ZDc2ODk2ZA==
Ares Nutrition Code ECC15 for 15% off:
https://aresnutritionnj.com/