Think about what it would be like to have complete control, or at least understand exactly what you need to feel and be well. Imagine a daily life of aiming for just balance, progression, and not perfection. This is what we strive for and can do if we just take the enough time to understand what we need and the take the smaller steps towards those needs.

Welcome back to the Tioga Wellness Podcast. 

Back at podcasting! Let's all move towards a better lifestyle through wellness, and positive living. The time is now - come on in!

Please visit www.tiogawellness.com.

**Intro and Background music by The Ginger Runner (Ethan Newberry). Check out the music on iTunes, Spotify, SoundCloud and some fantastic videos on YouTube.

Welcome Sara Vance! On this episode of the FETR podcast, I welcome Sara Vance from RebalanceLife. Sara is nutritionist, author, and mother of two living in Southern California. Sara is a passionate advocate for nutritional approaches to health because she’s been on the other side.Sara walks us through a few of her ’10 Keys for a Perfect Metabolism’: 

• Break Up With Sugar
• Fix Your Fats
• Heal Your Gut
• Identify Food Intolerances
• Detox
• Reduce Inflammation
• Destress & Get Sleep
• Get Nutrients
• Hydrate
• Exercise Smarter

We also visit the topic of intermittent fasting, why you may want to eat your carbs later in the day, and what’s wrong with the phrase ‘everything in moderation’.Be sure to pick-up Sara’s new book: “The Perfect Metabolism Plan - Restore Your Energy and Reach Your Ideal Weight”.  

Check out Sara’s website - www.rebalancelife.com - for recipes, a blog, information on services and courses if you’d like to engage her directly to help with your specific needs. For more on the Tioga Wellness/Fitness & Endurance Training Podcast check out our website at www.tiogawellness.com/podcast.Of course, you can find me at www.tiogawellness.com or www.heytombarbieri.com. Interact with all of us in the Fitness & Endurance Training group on Facebook.Thanks for listening in - Be fit! Go far! Live well!Tom***************************

Welcome Jules and Chris! In this episode we discuss nutrition specific to your experience in fitness and your goals. Yes, nutrition again!! We also get into the question of whether it’s effective to focus on weight loss and specific race training concurrently. The topic of carb-backloading makes an appearance. Lastly we talk about what to consider when choosing your races.Enjoy!Find out more about us:

• Chris' blog site - and be sure to check out his awesome coaching services.
• Jules’ blog
• Of course, you can find me at www.tiogawellness.com or www.heytombarbieri.com
• And check out the Fitness & Endurance Training group on Facebook: 

Thanks for listening in - Be fit! Go far! Live well!Tom***************************

Welcome BJ Tucker! In this episode, BJ and I share opinions about metabolic efficiency and fat-adapted training. We also discuss the overall importance of matching your nutrition strategy to your specific fitness and health needs and goals. To learn more:

• Metabolic efficiency:   Metabolic Efficiency Training for Athletes   by Bob Seebohar 
• Fat Adapted training:  What Does It Mean to Be Fat-Adapted?   by Mark Sisson

BJ and I neither support nor discourage metabolic efficiency or fat-adapted training. Please be sure to do your own research when deciding upon what strategy of nutrition works best for you and your goals. Follow the links above for more information on the topics discussed. **Of course, be sure to check with your doctor before you begin any exercise or nutrition plan.Check out BJ’s fantastic podcast with Lisa Fallon-Mindel - Real Food & Beyond  and jump into BJ’s blog.Of course, you can find me at www.tiogawellness.com or www.heytombarbieri.com. Visit and join the conversations the Fitness & Endurance Training group on Facebook: Thanks for listening in - Be fit! Go far! Live well!Tom***************************

We’re back! And this week we welcome Jules Gorham to our conversation. In this episode of this new podcast series, we talk about:

• What’s going on with each of us
• Coaching, again…
• How to interact effectively with a coach
• Overcommitted athletes
• The ‘endurance sport lifestyle’
• Kid’s sports - Are parents out of control?
• Some banter about our favorite nutrition ‘guru’ ;-)

Check out more about your hosts:

• Chris blog site and check out his coaching services.
• Jules’ blog 
• Steve, well he’s in the group on Facebook ;-)
• Tom at www.tiogawellness.com or www.heytombarbieri.com
• Of course, check out the Fitness & Endurance Training group on Facebook

Thanks for listening in - Be fit, and go far!Tom, Chris, Jules, and Steve

Welcome to a new format of the podcast - Fitness & Endurance Training Talk Radio! A regularly, irregular podcast delivering fun, informative, and opinionated conversation around topics trending in the complicated world of fitness and endurance sport training. This podcast format is a spin-off of the Fitness & Endurance Training group on Facebook.Would you like to be on the show? Drop me a note here....On this first episode in this series, we talk about:

• James Lawrence, the ‘Iron Cowboy’
• MAF Training
• Are endurance athletes ‘happy’?

More about your hosts:

• Chris' blog site and his coaching services.
• Meghan Fanning at www.zenurancenow.com.
• Steve, well he’s in the group on Facebook ;-)
• Tom at www.tiogawellness.com or www.heytombarbieri.com

Thanks for listening in - Be fit, and go far!Tom, Chris, Meghan, and Steve

Listen in as us “Fitness Junkies” exchange opinion and share experiences around common topics in fitness, nutrition, training, and wellness. 

After a bit of banter, we cover topics fresh on our minds like training as an accidental triathlete, coaching & industry certifications, and social media influence on health & fitness.

• Chris blog site and his coaching services.
• Steve, well he’s in the group on Facebook ;-)

Thanks for listening in - Be well, and go get it!

TB **************************** - Check out the Tioga Wellness Podcast page (...coming soon) on Facebook. - Lot's of great discussion in the Fitness & Endurance Training group on Facebook. - Visit the show page and subscribe on iTunes or Stitcher. Give the show a review? ;-) - For more about me, see my personal blog at www.heytombarbieri.com. - Contact me at [email protected].

Listen in as us “Fitness & Endurance Junkies” exchange opinion and share experiences around some recent news and other common topics in fitness, nutrition, training, and wellness. Specifically, we cover two items shared and discussed in the Fitness & Endurance Training group on Facebook:

• Calorie Counts at Last Coming to Chain Restaurants
• How Often Should You Fuel During Long Runs? 

For more on our roundtable participants, check out:

• Jules' blog
• BJ’s blog
• Chris' blog
• Steve, well he’s in the group on Facebook

Thanks for listening in!Be well, and go get it!TB****************************- Check out the Tioga Wellness Podcast page (...coming soon) on Facebook. - Lot's of great discussion in the Fitness & Endurance Training group on Facebook. - Visit the show page and subscribe on iTunes or Stitcher. Give the show a review? ;-) - For more about me, see my personal blog at www.heytombarbieri.com.

Go get YOUR goals!Licensed Marriage & Family Therapist, John Kim talks us through his perspective on actions to put to work on the path to achieving YOUR life goals. John’s witty humor and unique ‘Live Different’ approach put’s him well outside of the traditional practice and advice you’d hear from a typical LMFT. 

We cover the following 7 actions highlighted by John in a recent Mind Body Green article.  

• Be clear and specific on what the goal is. 
• Break down the steps to get there.
• Get obsessed.Use your story as leverage.
• Notice your gains. 
• Be tenacious. 
• Take complete responsibility for the learning.

John’s article ‘A 7-Step Guide to Accomplishing Anything You Want in Life’ on Mind Body Green: Visit John’s web site The Angry Therapist.See John’s books on Amazon.John’s Revitalize talk, ‘Why CrossFit Will Change Your Life.Follow John on Instagram, FaceBook, Twitter, and Tumblr.Be well, and go get it!TB****************************- Check out the Tioga Wellness Podcast page (...coming soon) on Facebook. - Lot's of great discussion in the Fitness & Endurance Training group on Facebook. - Visit the show page and subscribe on iTunes or Stitcher. Give the show a review? ;-) - For more about me, see my personal blog at www.heytombarbieri.com.- Contact me at [email protected].