In this episode of the podcast, James and Lucas continue their discussion about the building blocks of the human body. This time the focus is on the cell and parts of the cell. 

In this episode, James kicks off a new series of podcast's where he and returning guest Lucas Foote dive into the systems of the body. This series of podcasts is designed for all levels of people in health and wellness, whether you are a professional and just someone starting your journey. The information is designed to educate you about your body or act as a review for the wellness professional.

We hope you find this podcast helpful and we would love to hear your feedback as we put together future episodes in the series.  talk about the levels of organization in the body.

We hope you find this podcast helpful and we would love to hear your feedback as we put together future episodes in the series.  

In this episode, James talks about ideas to help you stay on track with your health and fitness goals during the holiday season. 

In this episode of the podcast James talks about the martial art Jun Fang Gung Fu, how to stay motivated in training and training for longevity with one of his martial arts instructors Sifu Luigi Cuellar. Sifu Luigi gives a background on his martial arts career, meeting Guru Dan and pursuing a path to become an instructor under him, how he had to think about the knowledge that Guru dan shared with him in order for him to fully embrace learning Jeet Kune do. This opens up a conversation about what Jun Fan Gung Fu is vs Jeet Kune Do and how Jeet Kune Do is a personal style and philosophy for life. They also discuss the longer-term benefits of training martial arts, how to stay motivated not just in your training but in life and how to train for longevity in the martial arts.

Sifu Luigi has thirty plus years of martial training under 16 World Class Masters, he is one of the owners of Nubreed Martials Arts Academy in Whitestone NY, where he has taught over 4000 people, including military and law enforcement and graduated more than 200 Black Sashes. Luigi sits on the Board of Advisors for EFC, the oldest and largest martial arts billing company. He is also a business consultant for MPower International, a digital consulting firm.

Sifu Luigi Orlando Cuellar Certifications:

· Full Instructor in Jun Fan Gung Fu/ JKD (Sifu Dan Inosanto)

· Full Instructor in Muay Thai (Ajarn Surachai Sirisute)

· Full Instructor in Filipino Martial Arts (Guro Dan Inosanto)

· Senior Full Instructor in Wing Chun Kung Fu (Sifu Francis Fong)

· Silver Glove in Boxe Francaise / Savate (Professor Salem Assli)

· Guro in Maphilindo Silat (Guro Dan Inosanto)

· Associate Instructor in Sayoc Kali (Tuhon Chris Sayoc)

· Coach level 2 and NY State Rep for Combat Submission Wrestling (Sensei Erik Paulson)

· Black Belt in Brazilian Jiu Jitsu (Sensei Erik Paulson/ GM Rigan Machado)

· Boxing Corner man/Trainer (USA Boxing Federation)

· Black Belt in Tang Soo Do (Master Y. Kim)

To reach out to Sifu Luigi and check out his Academy use the link below.

https://www.nubreedmartialarts.com/

In this episode James is joined by his good friend Josh Bernhard to talk about how a meditation and mindfulness practice can help with anxiety and depression. Josh is not a meditation teacher or a health and wellness practitioner but a person like many people hesitant at first that mediation would be something that could help him manage his anxiety and depression. They talk about how Josh started to meditate, how just taking a few minutes to practice can create change, how consistency with the practice leads to an accumulated benefit, and how the most important thing is to be kind to yourself during this journey. 

This was a great conversation and we want to thank Josh again for being on the show. If you want to check out Josh's work or reach out to him:

Twitter @joshbernhard

Email: [email protected]

Youtube Pioneeronetv https://www.youtube.com/user/pioneeronetv

Trash Compactor: A Mostly Star Wars Podcast 

https://podcasts.apple.com/us/podcast/trash-compactor-a-mostly-star-wars-podcast/id1607371676

In this episode James welcomes guest Deborah Corsito to have a discussion about yoga. The episodes starts with Deborah talking about what brought her to the practice of yoga, then branches off to general conversation about making to time to practice, how the your body will tell you what it needs to do on the mat, how a sun salutation is a great way to start a home practice and wrapping up the episode with Deborah talking about why she wanted to become a yoga instructor and the joy of teaching future yoga teachers. 

Deborah is a 500 hour Yoga Alliance registered teacher and a Yoga Alliance continuing education provider. She originally trained at Om Sweet Om yoga studio under the guidence of Gail Grossman and Lisa Bondy. She completed the 40-hour Ashtanga Yoga Primary Series teacher training with master teacher David Swenson, she is certified to teach restorative yoga by Gail Grossman, author of Restorative Yoga for Life. Deb has also studied alignment, theory and therapeutic yoga techniques with Cora Wen of Yoga Bloom, and completed her advanced training with Jean Aronoff and Gail Grossman at Om Sweet Om. 

If you are looking to get more information about Deborah: https://yogadeb.com/

In this episode, I talk about a recent study on the effects of walking on regulating blood sugar level after a meal. This ties into the previous episodes theme about small consistent changes or additions to you everyday life can have significant impact on your health. 

Use this link top check out the article: 

https://www.nytimes.com/2022/08/04/well/move/walking-after-eating-blood-sugar.html

In this episode James talks about a recent study that showed it's not the quantity of time you spend working out but the frequency you work out to achieve your muscle size and strength goals. He then goes over how to structure a 20 minute workout session for your overall personal goals. 

Here is a link to the study talked about at the beginning of the episode. 

https://www.sciencedaily.com/releases/2022/08/220815085707.htm

In this episode James talks about the best ways to study and memorize material. He goes through what the current research says about the brain's attention span, how to structure your study time to get the most out of it, and the best ways to learn material inside and outside of the classroom.

If you enjoy this episode and know someone who benefit from its information please share it with them. If you want to support the podcast please rate and review the show where-ever you listen to the show. 

In this episode James talks with guest Brian Hoke about Thai Massage, we cover Brian’s journey from being an artist to finding massage therapy, how he found and why he was drawn to learning Thai Massage, what Thai Massage is, how client participation in and out of a massage session can improve results, who Thai Massage is for, how creativity, imagination and curiosity are real keys to doing a great massage, how to find a good Thai massage therapist and what to look for, and also how important a daily movement practice is.

To reach Brian check out his website:

https://www.thaicharleston.com/

To reach James check out his Facebook page Charleston Integrated Wellness or email [email protected]