Wise Eats | Recipes for Fitness. Recipes for Life.

Wes Fit HIIT #1 Web Link: http://wise-eats.com/HIIT1/ Wes Fit HIIT #1 YouTube Link: https://youtu.be/f2z4ZUAegfY Welcome to the Wes Fit HIIT Workout Series!

This is a full body, high intensity workout that will improve strength, stamina, and cardiovascular endurance. It is very challenging but it's going to make you feel AMAZING.

Equipment needed: Workout mat and 1-2 sets of dumbbells.

If you're looking to build muscle, burn body fat, and transform your body, this is the workout for you! We're also improving mobility, endurance, stamina, and actively recovering.

HIIT workouts like this, in combination with a consistent weight training regimen, are what every human needs to achieve their best body ever and peak health. I used to be 90lbs overweight and addicted to junk food, drugs, and alcohol, so it's my mission to share my story and inspire others to make wise choices in their own lives. If I can turn my life around, you can too!

For more on my transformation story, head over to WiseEats.com/MyStory.

This workout is inspired by UFC Fit, the exercise program that got me to fall in love with fitness. Big shout out to my coach, Mike Dolce, for his constant motivation through the years. 10 years ago, his program taught me discipline, consistency and hard work. The workouts made me feel incredible, got me in awesome shape, and now I want to pass that gift onto others with the Wes Fit series.

Practice Makes Perfect!

I suggest watching the video ahead of time to get familiar with the exercises, so you know what to expect. If there's a movement you can't do, don't worry, it's ok to modify. Do your best and move on – but don't give up! Your goal should be to complete this work out all the way through, because every able-bodied human should be able to do this routine.

The audio only version is available in the Wise Eats podcast feed on iTunes or wherever you listen to podcasts. If you enjoy the workout, please like, subscribe, comment, and leave a review in iTunes!

This workout is about 30 minutes total. We're doing 3 rounds, 4 exercises per round, each repeated twice. We end the workout with a 60-second finisher and a cooldown to stretch and recover. Feel free to pace yourself and take extra breaks as needed, you're gonna need them!

HIIT #1 Routine

Warm-Up – 30 Seconds Each

• 1) Squat Hooks
• 2) Lunge Backs to Plank
• 3) Alternating Hip Dips
• 4) Push-Up w/ Sideways Plank
• 5) Wide Leg Burpees
• 6) Side to Side Toe Touches

Round 1 – 4 Exercises Each Round, Repeated Twice

• 1) Multi-Directional Push-Ups
• 2) Squat/Arnold Press
• 3) Shot Blocks
• 4) Front Kick/Rear Elbow

Round 2

• 1) Dumbbell Push-Up w/ Tricep Kickback
• 2) Sumo Squat w/ Upright Row
• 3) Mule Kicks
• 4) Punch Punch Elbow Elbow

Round 3

• 1) Thrust with Chest Fly
• 2) Forward Lunge w/ Tricep Kickback
• 3) Plank Moguls
• 4) Muay Thai Combo (Punches & Knees)

Finisher – 60 Second Strike & Sprawl

Cool Down – 15-30 seconds per pose

• 1) Standing Reach-Ups
• 2) Reaching Floor Sweeps
• 3) Hip Flexor Stretch w/ Reach Up & Tricep
• 4) Cobra Stretch
• 5) Child's Pose

If you completed this workout, let me know in the comments! I designed this workout myself and created the video from scratch, so I'd love to know your thoughts!

This is the first of four videos in this series. I also have more workout videos and a fitness entertainment podcast over at WesFitness.com. Thanks for being here and I hope you love this workout!

Track List (YouTube Audio Library)

• Tied Up – Silent Partner
• Jon's on Fire – Silent Partner
• Jack's Garage – Midnight North
• Donors – Letter Box
• Black Vulture – Silent Partner
• Good for Nothing Safety – Twin Musicom
• Time Piece – Silent Partner
• Duck in the Alley – TrackTribe
• Target Practice – Riot
• Sun Spots – Silent Partner
• Loitering – Riot
• Stomp It Away – Silent Partner
• Micro Fire – Silent Partner
• Impala Returns – Hanu Dixit
• Get Tough – TrackTribe
• Work Week – Topher Mohr and Alex Elena
• Reckless Shred – Biz Baz Studio
• DC Love Go Go – Silent Partner
• Hitting the Streets – JR Tundra
• Fire Breather – Silent Partner
• Rock Tune – Audionautix
• Heading West – Audionautix

Take care, have a great day, and make wise choices.

Ho ho ho, wise guys and gals! In this special Christmas edition of the podcast, we're dishing up another enlightening segment of This Day in Diet History, where I break down my poor diet from Christmas Eve 2009 and compare with today. We're talking about the types of foods you should be eating and avoiding to get in shape and optimize your health! We're also sharing a delicious, healthy chocolate chip cookie recipe that Santa is sure to love! All that along with plenty of Christmas spirit and much more in Episode 36!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode36

Episode Timestamps

• Wise-Eats.com/Episode36 for the show notes, YouTube video, and more! (0:00)
• Merry Christmas! Fasted walking daily for fat loss (0:10)
• Waking up every day with incredible energy instead of hitting the snooze over and over (0:50)
• My health transformation from 2009 to 2020 (1:00)
• Baby Wise update! (2:00)
• This Day in Diet History: Comparing my Christmas Eve 2009 diet to today (3:15)
• The strategy I used to lose 90lbs in 2009 and why it was wrong! (3:15)
• Counting calories vs counting nutrients (3:15)
• 2009 Breakfast: Eggs, Toast, Banana (4:00)
• Eggs: What to buy and what to avoid (4:00)
• Factory farming and chicken's diet (4:30)
• Eggs: Pasture-raised vs organic (5:00)
• Enriched Wheat Flour vs Ezekiel Bread (5:20)
• Bananas (6:00)
• Lunch: Lasagna – Why it's bad and what I would have now (6:30)
• Conventional dairy and why to avoid it! (7:00)
• Dinner: Crab rangoons and why to avoid Chinese food (7:20)
• What I have today instead of Chinese food (8:00)
• Binging on alcohol in 2009 and why I avoid alcohol now (8:15)
• Avoiding poison and staying productive during the holiday (9:30)
• Check out my complete 2009 diet journal entry at Wise-Eats.com/Episode36 (10:30)
• Recipe of the Week: Almond Flour Chocolate Chip Cookies (11:15)
• Coconut sugar vs regular sugar (13:20)
• Monk fruit/erythritol powder, Almond Flour, Coconut Oil, Kerrygold Butter from Costco (13:40)
• Bake Believe Chocolate Chips from Costco (14:30)
• Check out the full recipe, nutrition facts, and health benefits at Wise-Eats.com/Cookies (15:00)
• Conclusion! Happy holidays everyone (15:00)
• Please don't forget to rate, review, like, subscribe, send questions, and comment!
• Blooper Reel / Outtakes (16:20)

• Website Link: Wise-Eats.com/Episode36
• YouTube Video: https://youtu.be/enr8AnxfSq4
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook.com/WiseEatsPodcast

Recipes Mentioned in This Episode:

• Almond Flour Chocolate Chip Cookies: Wise-Eats.com/Cookies
• Healthy Sweet 'n Sour Chicken: Wise-Eats.com/SweetSourChicken
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:

• Allen Carr's Quit Drinking Without Willpower
• Bake Believe Chocolate Chips
• Kirkland Blanched Almond Flour
• Kerrygold Grass-Fed Butter
• Lakanto Monk Fruit Sweetener

Music Used/Mentioned in This Episode

• We Wish You a Merry Christmas by Twin Musicom is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Artist: http://www.twinmusicom.org/
• Jingle Bells 7 by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Artist: http://incompetech.com/
• Dance of the Sugar Plum Fairies by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100270 Artist: http://incompetech.com/

Movie Clips

• Bret Hart vs Shawn Michaels from WWE Survivor Series
• Why CARBS are great for fat loss – gaining muscle - Dolce
• Summerslam Moments 1991 Bret Hart vs Mr. Perfect
• A Christmas Story (1983)
• National Lampoon's Christmas Vacation (1989)
• BEST PROTEIN SOURCES to Build Muscle & Burn Fat || Not All Are Equal!
• Xanta Claus Attacks Savio Vega
• Tales from the Crypt (TV Series 1989–1996)

Website Design Thank You: DoeringDesign.com

Logo Design Thank You's: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!

Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing.

Merry Christmas & Happy New Year!

Be good to yourself, be good to others, and make wise choices!

In Episode 35, I'm sharing my 10 key takeaways from The Power of Now by Eckhart Tolle, with a little help from my old Spaceballs friends. It's a spiritual enlightenment edition of the Wise Eats Podcast!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode35

Episode Timestamps

• Wise-Eats.com/Episode35 for the show notes, YouTube video, and more! (0:00)
• Initial impressions of the book (0:45)
• Takeaway #1: Live in the present moment (1:15)
• Takeaway #2: Letting go of the past (1:50)
• Takeaway #3: Control your feelings about any circumstance (2:40)
• Takeaway #4: Time is an illusion (3:00)
• Takeaway #5: Energy trapped in our body becomes negativity, so we must release it (3:30)
• Takeaway #6: Find Inner Peace (4:15)
• Takeaway #7: Consider meditation if you haven't done so already (4:50)
• Takeaway #8: Focus on gratitude and positivity (5:20)
• Takeaway #9: Relieve stress through consciousness (5:50)
• Takeaway #10: Fighting addiction (6:20)
• Final thoughts (6:50)
• Blooper Reel / Outtakes (7:30)

• Website Link: Wise-Eats.com/Episode35
• YouTube Video: https://youtu.be/5e9JPWAdi9U
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook.com/wiseeatspodcast

• Healthy Recipes: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:

• Book: The Power of Now by Eckhart Tolle

Movie Clips

• Spaceballs (1987) – Movie

Website Design Thank You: DoeringDesign.com

Logo Design Thank You's: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!

Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In this episode, we're talking meditation! As part of my New Years' resolution for 2020, I meditated for at least 5 minutes every single day for two months. I'll be sharing the results, the benefits of meditation, and my 10-minute meditation routine. All of this and more in Episode 34! Namaste, wise guys and gals!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode34

Episode Timestamps

• Wise-Eats.com/Episode34 for the show notes, YouTube video, and more! (0:00)
• Sharing the results of my 2-month meditation experience (0:30)
• Why I decided to start meditating (1:00)
• Benefits of meditation and did I experience them? (1:20)
• The Headspace app: My thoughts (2:00)
• The optimal duration of meditation for me (2:15)
• Developing the habit of meditation: Working it into my morning routine (2:40)
• The biggest benefit I gained from meditation: Reduced stress and anxiety (3:20)
• My incredible stress realization as a result of meditation (4:00)
• Meditation goes far beyond the few minutes you spend doing it each day (5:00)
• Another huge benefit: Improved sleep (5:30)
• The intangible benefits of meditation (6:00)
• A few quick meditation tips (6:45)
• Tip #1: Meditate first thing in the morning and before having caffeine, workout, or eating(7:00)
• Tip #2: Meditate for 20 minutes, if possible (7:15)
• Tip #3: Limit distractions as much as possible (7:30)
• The different forms of meditation and explaining restful alertness (7:40)
• My 10-Minute meditation practice: Time, location, position (8:00)
• Beginning the meditation with reflection and deep breathing (8:30)
• Focusing attention on the body (8:50)
• Total body scanning (9:15)
• Switching back to the breath and reacting to distractions (9:30)
• Letting go of focus completely (10:00)
• Finishing the meditation (10:15)
• Reflecting on the mediation experience (10:30)
• Final thoughts on meditation (10:40)
• Meditation could be the physical and mental health gamechanger that you need to transform your life today! (11:15)
• BLOOPER REEL (11:45)

• Website Link: Wise-Eats.com/Episode34
• YouTube Video: https://youtu.be/E_Zzri3tqsY
• Audio Only Link:https://traffic.libsyn.com/secure/wiseeats/Episode_34.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook.com/wiseeatspodcast

Delicious, Real-Food Recipes: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:

• Headspace

Movie Clips

• Joe Rogan Experience #1549 Tom Papa
• Joe Rogan Experience #1553 Maynard James Keenan
• The Karate Kid Part II - Breathe In, Breathe Out Scene (2/10) | Movieclips
• The Mike Dolce Show
• Beetlejuice (1988)
• The Following Announcement Season 3, Episode 7: Let's Get Down, Dog

Website Design Thank You: DoeringDesign.com

Logo Design Thank You's: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!

Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

This is a workout I have loved for years and wanted to share because it's highly effective, equipment-free, and can be done anywhere, which many people are needing right now in these crazy times.

I never thought I would have six-pack abs, but this workout along with proper diet and weightlifting helped me get there!

In addition to the 15-minute ab routine, there is a 5-minute bonus mobility, stretching, and flexibility drill at the end. If done all the way through, it takes about 20 minutes total and is very challenging. I performed this workout nonstop all the way through for the purposes of the video shoot, so you will see me struggling on many of these exercises!

To follow along with the YouTube video for this workout, go to: Wise-Eats.com/AbShredder

Exercise List Perform Each Movement for 25 Repetitions

• Seated Leg Extensions (00:40)
• Bicycles Forward (1:20)
• Bicycles Reverse (1:45)
• Wrapping Crunches (2:25)
• Reaching Sit Ups (3:10)
• Ab Switches (5:00)
• Hip Thrusts (6:30)
• Reverse Crunches (8:00)
• Roll-Up/V-Up Combo (10:50)
• Oblique V-Up Right Side (11:00)
• Oblique V-Up Left Side (11:45)
• Leg Climbs (12 Reps per Side) (12:40)
• Russian Twists (30-50 Reps) (14:20)

Cool Down & Mobility

• Upward Dog (15-30 Seconds) (15:35)
• Child's Pose (15-30 Seconds) (16:10)
• Upward Dog (15 Seconds) (16:30)
• Lizard with Rotation (15-30 Seconds) (16:50)
• Pigeon Pose (15-30 Seconds) (17:50)
• 90-90 (15-30 Seconds) (19:20)

Please don't forget to click thumbs up and subscribe if you liked this video. I put out as much quality stuff as I can and really appreciate the feedback/support!

Exercise Form Tips

• Don't forget to breathe and take breaks if needed!

• Seated Leg Extensions – Rest your hands on the floor for support or raise them in the air if you're more advanced.

• Bicycles – Keep your chest up and make big circles with your legs. Support with your hands on the floor or raise them in the air for advanced!

• Wrapping Crunches – Arms spread wide, wrap tight and open. Flex your feet and extend legs straight out, flexing those quads.

• Reaching Sit Ups – I always do wide leg. Sit cross-leg style if you want more challenge. Stare straight up and don't tuck your chin. This is a long one so be sure to keep going.

• Ab Switches – This is the hardest move in my opinion. Always a challenge. This is slow paced, so don't get ahead of the count. Fight to keep your legs straight. Heels up!

• Hip Thrusts – Use your core – not momentum – to power your legs skyward. Tighten your core and use it to kick those feet high in the air.

• Tailbone Thrusts – Legs straight, heels in the air, pulse straight up in the air, get some elevation, and flex that booty!

• Roll-Up/V-Up Combo – Hands point up to the ceiling. Keep the legs as straight as possible. As your lower back reaches the floor you come up for a good crunch or "pulse up".

• Oblique V-Ups Each Side – Keep your legs straight. Keep feet from touching the floor and do a solid crunch at the top. Do these with intensity and get your elbow to your thigh if you can!

• Leg Climbs – There are multiple variations – One grab, two grabs, no grabs. I usually do multiple grabs because it feels most natural. Plus, at this point, I'm exhausted and just want to get up my leg as quickly as possible!

• Russian Twists – If you're a beginner, the goal is 30 reps, but we count up to 50 in the video. Hang in there and do as many as you can. I can usually get 30-40 without stopping. Do as many as YOU can and get better every time! And if you're some kind of superman or woman that can do more than 50, keep it going until you can't go anymore. And leave a comment down below on YouTube or email me at [email protected] because I love meeting superheroes.

• I appreciate you hanging in there! This is a tough workout! I'm working right along with you, you've got this!

========================

Notes:

If this workout is beyond your skill level, you can cut the reps in half and do 10-15 reps per exercise instead or modify the movements to your capability. Better to do some of it than nothing at all! Just get better every single time. Usually, I do the entire routine, but some days, I'll just pick a few of the movements and do those on their own. Or, I'll do one half of the workout today and the rest tomorrow. Do as much as you can handle and GO FOR IT!

You're doing over 300 total repetitions in this workout. I recommend that you take breaks to ensure that you're able to perform the movements safely and with maximal effort for the greatest result (ABS BABY!)

Personally, I train abs 1-3 days per week and keep it separate from my normal weightlifting sessions. I'll usually do it first thing in the morning, especially if I have another hard work out later in the day. And I ALWAYS prefer to do this outside in the sun, when possible (that goes for all exercise, actually). The beauty of this workout is that it doesn't require equipment, so it can be done anytime, anywhere!

Here are some of my other favorite ab exercises:

• Captain's Chair Leg Raises
• Ab Rope Pull-Downs
• Decline Sit-Ups
• Ab Blaster / Kettlebell Routines (Pull-Overs, Mason Twists, etc.)
• Planks
• Ab Wheel Rollouts

Why I Love This Workout

This is one of the workouts that originally got me to fall in love with exercise back in 2009. At that time, I was 90lbs overweight and extremely unhealthy. The truth is, this ab routine is great, but if you really want to make progress, you need to focus on your diet and living a healthy lifestyle overall. Once you start to make healthy diet choices, exercise regularly, and reduce your overall body fat, those abs will be popping in no time! And this workout will definitely help.

For more on my transformation story, head over to WesFitness.com.

Note: I did not personally design this workout. It is a very popular, mainstream routine that I have enjoyed for years and wanted to share because it's been very effective for me in developing great abs!

Enjoy the workout, have a great day, and make wise choices!

Music

• Drop and Roll
• On the Table
• Clear Eyes
• Silver
• Rock Your World
• Black Vulture
• DC Love Go-Go
• Simon's Song
• Search and Rescue

In Episode 32, we're dishing up my daily routine for optimized health and productivity. I'm going over my full routine that promotes high performance, energy, and mental clarity. These are the exact behaviors I follow every day in order to improve health and achieve goals. While there are some day-to-day fluctuations, many of these habits are constant, non-negotiable aspects of my daily life.

No matter what your goal in life is, I believe the greatest predictor of success is a strong foundation of health and fitness. I was 90lbs overweight, with no direction in my life, addicted to drugs, food, and alcohol. By implementing the habits I'm going to share today, I completely turned my health around, got in the best shape of my life, earned a master's degree in Finance, have my own fitness website and podcast, am starting a family, and crushing every day with energy I never had before. The habits I incorporate each day fuel me with the power to pursue all my passions instead of holding me back like they were before. I'm able to live each day to its fullest and be the best, most happy version of myself, because of this daily routine.

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode32

Episode Timestamps

• Wise-Eats.com/Episode32 for the show notes, YouTube video, and more! (0:00)
• My daily routine for optimized health and productivity (0:20)
• Why the greatest predictor of success is a strong foundation in health and fitness (0:30)
• Early morning 5-7am: Tom's Toothpaste, Weigh-In, Hydration, Journaling, Meditation (2:00)
• Hydration first thing every day! Berkey and reverse osmosis (3:00)
• Journaling, meditation, Headspace app, 6x6 breathing (3:30)
• Caffeine, Starbucks Instant, Hagen Decaf (4:30)
• Fasted Workout: Weights, Walking (5:30)
• Using the Cell Phone, Podcasts (6:00)
• Packing my lunch for work, Mrs. Wise & Dogs (7:00)
• Fasting the morning and my breakfast (7:45)
• Lunch break: Exercise, journaling, meditation, "me" time (8:15)
• Performing on the Job (9:00)
• Home from work: Workout, Dinner (9:30)
• My Pre-Workout (10:00)
• Working out in the sun (10:45)
• Post-Workout, Dinner, Dessert (11:00)
• Pre-Bed Routine: Cold shower, mobility, ice baths, reading (12:30)
• Hitting sleep hard: Tips for better sleep (13:30)
• Tips for getting back to sleep (14:00)
• All Day, Every Day: Water, Exercise (15:30)
• My TV habits (16:00)
• Supplements I Take: Vitamin D, Fish Oil, CBD and more (16:50)
• More on journaling (17:30)
• Talking poop! My story and the squatty potty (18:00)
• Treat others with respect, kindness, generosity (19:00)
• You have an opportunity to change your life! (19:45)
• Non-negotiable aspects of my routine, even with baby Wise on the way! (20:00)
• Wise-Eats.com/Episode32 for show notes, YouTube video, pictures, transcript, and more!
• Blooper Reel / Outtakes (22:00)

• Website Link: Wise-Eats.com/Episode32
• YouTube Video: https://youtu.be/dZOyPBcQ4X4
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: [email protected]
• com/wiseeatspodcast

Recipes Mentioned in This Episode:

• Always Working Water: Wise-Eats.com/Water
• Super Infused Coffee (Wise Eats Bulletproof Coffee): Wise-Eats.com/Coffee
• Instant Oatmeal: Wise-Eats.com/InstantOatmeal
• Energy Bowl (Healthy Oatmeal Breakfast Bowl Recipe): Wise-Eats.com/EnergyBowl
• Chokeslam Chicken Salad: Wise-Eats.com/ChokeslamSalad
• Sharpshooter Breakfast Salad: Wise-Eats.com/Sharpshooter
• Piledriver Protein Pudding: Wise-Eats.com/Piledriver
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:

• Tom's Toothpaste
• Berkey Water Filter
• Squatty Potty
• Headspace
• Hagen Coffee
• Starbucks Instant Colombia
• Chipotle
• Book: The Happiness Advantage by Shawn Achor

Movie Clips

• Ace Ventura: When Nature Calls (1995)
• Back to the Future (1985)
• CARE About Where You Work - Dave Ramsey Rant
• The Dolce Diet
• Dumb and Dumber (1984)
• Final Destination 3 (2006)
• Friday (1995)
• Joe Rogan #1512: Ben Shapiro
• Joe Rogan #1528: Nikki Glaser
• Joe Rogan #1531: Miley Cyrus
• Joe Rogan #1549: Tom Papa
• Joe Rogan #1550: Wesley Hunt
• Macho Man Randy Savage Promo on Ricky Steamboat (03-23-1987)
• Oh My God I Love Chipotle!

Website Design Thank You: DoeringDesign.com

Logo Design Thank You's: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!

Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

Episode 31 is a Halloween Spooktacular, with plenty of frights and sights to feast your eyes upon. We're talking about the COVID-19 impact on Halloween, new costumes in 2020, some Halloween history, and 8 tips for you to enjoy a healthy and safe holiday this year. Happy Halloween!

For show notes, YouTube video, and more, go to Wise-Eats.com/Episode31

Episode Timestamps

• Wise-Eats.com/Episode31 for the show notes, YouTube video, and more! (0:00)
• Despite COVID-19, Halloween is still a go for 2020! (0:20)
• You can't just cancel Halloween! (0:45)
• Origins of Halloween (1:00)
• New, popular Halloween costumes in 2020 (2:20)
• Plague doctor, inspired by the pandemic (2:45)
• Life-size white claw costume (3:00)
• Mullet man, inspired by Joe Exotic (3:30)
• Fortnight Costumes, inflatables, shout out to the squatty potty (3:45)
• Horror villain costumes (4:00)
• Tips to enjoy the holiday but still make some healthy choices (4:45)
• Tip #1: Choose homemade treats whenever possible. Wise Eats Coco Cups! (5:00)
• Wise-Eats.com/Recipes: Chocolate shake, peanut butter power bombs, nutter butter, and more! (6:00)
• Tip #2: Try to find organic, limited ingredient candies (6:40)
• Tip #3: Stay extra hydrated (7:15)
• Tip #4: Plan your junk food meal ahead of time (7:45)
• Tip #5: Lift some weights before you treat yourself (8:00)
• Tip #6: Portion control (8:30)
• Tip #7: Stay active (8:50)
• Tip #8: Don't fall asleep! (9:15)
• A Halloween poem from FamilyFriendPoems.com (9:45)
• Wise-Eats.com/Episode31 for show notes, YouTube video, pictures, transcript, and more! (10:45)
• Booper Reel / Outtakes (11:00)

• Website Link: Wise-Eats.com/Episode31
• YouTube Video: https://youtu.be/b_3MtgT3Fzs
• Audio Only Link:
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:

• Wise Eats Nutter Butter Bars
• Piledriver Protein Pudding
• Peanut Butter Power Bombs
• Blueberry Yogurt Bowl (BYB Bowl)
• Wise Eats Muscle Milk – Chocolate Blast (Workout Recovery Shake)
• Wise Eats Muscle Milk – Berry Vanilla (Workout Recovery Shake)
• Coconut Oil Chocolates – Clothesline Coco Cups
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:

• Mystic Magination Night! https://www.familyfriendpoems.com/poem/mystic-magination-night

Music Used/Mentioned in This Episode

• Free Halloween (1978) Style Music - No Copyright - The Shape: https://youtu.be/eiMyxZlkQ8s
• Toilet Flush Sound Effect In High Quality: https://youtu.be/HpA4ldGoHRQ

Movie Clips

• Stephen King's IT (1990) - Georgie's Death Scene: https://youtu.be/CDho77vuNqo
• Matt Foley: A Scary Story on Halloween – SNL: https://www.youtube.com/watch?v=1LyqPdZjQTY
• Joe Rogan – Wesley Hunt: https://www.youtube.com/watch?v=a_7s1EKhSwo
• Joe Rogan – Post Malone: https://www.youtube.com/watch?v=G42RJ4mKj1k
• Halloween: The Curse of Michael Myers (1995)
• Scream (1996)
• Freddy vs. Jason (2003)
• Halloween 4: The Return of Michael Myers (1988)
• Top 10 Freddy Krueger Kills: https://www.youtube.com/watch?v=rj7RgxSk0hc
• Hocus Pocus - The Sanderson Sisters Hanged: https://youtu.be/c5jLSt2R1rQ
• The Model Health Show #437 Buying Science, Healthwashing Labels, & Sparking Real Change – With Guest Vani Hari: https://themodelhealthshow.com/healthwashing-labels/

Website Design Thank You: DoeringDesign.com

Logo Design Thank You's: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!

Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 30, we're talking about the ingredient lists of many popular Halloween candies and why you probably want to avoid most of them. All with a little help from my good buddy, Beetlejuice!

For show notes, YouTube video, transcript, and more, go to Wise-Eats.com/Episode30

Episode Timestamps

• Wise-Eats.com/Episode30 for show notes, YouTube video, and more! (0:00)
• It's a Halloween candy extravaganza featuring Beetlejuice! (0:15)
• My history with candy, former addiction, and today's habits (0:30)
• Halloween candy fun facts (1:30)
• Parents stealing candy from their kids! (2:00)
• Negative health effects of candy and ingredients to watch out for (2:15)
• Going over the ingredient lists of many popular candies (3:00)
• Listing the worst ingredients found in popular candy (3:00)
• Reese's Peanut Butter Cup Review (3:15)
• The problem with chocolate in candy (4:00)
• Dairy, soy lecithin, PGPR (4:30)
• Peanuts, Dextrose, Salt, TBHQ (5:30)
• Citric acid aka GLUTEN (6:30)
• Snickers Candy Bar Review (6:45)
• Palm Oil, egg whites, artificial flavors (7:00)
• Twix Review (8:15)
• Enriched wheat flour (8:50)
• Modified corn starch, baking soda (9:15)
• Butterfinger (9:50)
• Vegetable oil, annatto color (10:00)
• Find out why I avoid natural flavors at Wise-Eats.com/NaturalFlavors (10:15)
• Hershey's w/ Almonds (10:30)
• PGPR, chopped almonds, sunflower oil (10:45)
• Kit Kat (11:15)
• Vanillin (11:30)
• Peanut M&M's (11:45)
• Cornstarch, Dextrin, Artificial Coloring (12:00)
• Skittles (12:45)
• Hydrogenated palm kernel oil (12:50)
• Sodium citrate, blue lake 1, yellow 6, red 40, yellow 5, blue 1, artificial colors (13:20)
• Carnauba wax (13:50)
• Sour Patch Kids, Swedish Fish, Starburst (14:00)
• Healthy alternatives to candy (14:15)
• Candy contributes to emotional well-being? (15:00)
• Be accountable about the things you're putting in your body and have a Happy Halloween! (15:15)
• Wise-Eats.com/Episode30 for show notes, YouTube video, pictures, transcript, and more!
• Beetlejuice Blooper Reel! (16:00)

• Website Link: Wise-Eats.com/Episode30
• YouTube Video: https://youtu.be/8owBY1bosEU
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:

• Coco Cups: Wise-Eats.com/Coco
• Piledriver Protein Pudding: Wise-Eats.com/Piledriver
• Frozen Banana Chocolate Pudding: Wise-Eats.com/ProteinPudding
• Fully Charged Chocolate Protein Smoothie: Wise-Eats.com/FullyCharged
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:

• Reese's Peanut Butter Cup
• Snickers
• Kit Kat
• Twix
• Butterfinger
• Peanut M&M's
• Skittles
• Swedish Fish
• Starburst
• Sour Patch Kids

Movie Clips

• Beetlejuice (1988)
• Jump In De Line (Shake Senora) (Karaoke Instrumental Track) (In the Style of Harry Belafonte)
• Beetlejuice - Main Title

Website Design Thank You: DoeringDesign.com

Logo Design Thank You's: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!

Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 29, we dish up some quick bites, including my take on the 2020 election, a baby Wise update, the highest and lowest cost per calorie foods we have in our kitchen, some workout talk, fasted lifting, and more!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode29

Episode Timestamps

• Wise-Eats.com/Episode29 for the show notes, YouTube video, and more! (0:00)
• Top 25 Horror Movie List: Wise-Eats.com/ScaryMovies (0:30)
• Misteredit1 Pool Trick Shot Videos: Wise-Eats.com/TrickShots (0:40)
• Word to the Wise: 5-Star iTunes Review from Ninabellaorlando (1:30)
• Re-framing the mindset from loss and grief to positivity and honor (2:00)
• 5-Star iTunes Review from my wife LOL (3:00)
• Wise pregnancy update! Midwife, home birthing (3:15)
• Jumping the gun on our baby announcement (4:00)
• 2020 Presidential Election: Vegas odds & my take (5:00)
• Trump and pro wrestling, The Apprentice, UFC (5:00)
• The president cannot fix your life! (6:00)
• Workout Tip: Fasted Lifting (Game changer!) (7:20)
• My current fitness goals: Cutting weight! (9:00)
• Finishing MAPS Split: Great program but too high volume for cutting (9:30)
• MAPS Anabolic, my cardio routine, daily calorie intake (9:45)
• Diet Tip: Cost per Calorie: Ranking my pantry from least expensive to most expensive (11:10)
• Lowest cost per calorie items (11:50)
• Highest cost per calorie items (12:20)
• Full cost per calorie spreadsheet at Wise-Eats.com/CostperCalorie (13:00)
• My favorite "Un-Wise" choice right now: Skinny Pop (13:15)
• Thanks for watching and listening! Happy Halloween 😊 (14:30)
• Wise-Eats.com/Episode29 for show notes, YouTube video, pictures, transcript, and more! (14:30)
• Blooper Reel (15:10)

• Website Link: Wise-Eats.com/Episode29
• YouTube Video: https://youtu.be/VyPIeQ42Fb0
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook.com/wiseeatspodcast

Articles/Brands/Products Mentioned in This Episode:

• Top 25 Horror Movie List: Wise-Eats.com/ScaryMovies
• Misteredit1 Pool Trick Shot Videos: Wise-Eats.com/TrickShots
• Skinny Pop
• MAPS Split
• MAPS Anabolic
• Book: What to Expect When You're Expecting by Heidi Murkoff, Sharon Mazel
• Book: The Expectant Father by Armin Brott, Jennifer Ash

Healthy, Real Food Recipes: Wise-Eats.com/Recipes

Movie Clips

• Half Baked
• Halloween 6: The Curse of Michael Myers
• Hulk Hogan Promo WrestleMania 4
• Joe Rogan Experience
• Black Sheep
• Scream
• Joe Biden and Donald Trump's fiery first debate—Here are the highlights
• Every "You're fired!" ever (The Apprentice)
• Trump: 'I've done more in 47 months than you did in 47 years, Joe'

Website Design Thank You: DoeringDesign.com

Logo Design Thank You's: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!

Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 28, we dish up a brand-new healthy breakfast recipe and do a special edition of quick bites, where I review the MAPS Split workout program and discuss movies, music, diet tips, a special announcement, and more!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode28

Episode Timestamps

• Wise-Eats.com/Episode28 for the show notes, YouTube video, and more! (0:00)
• Word to the Wise! 5-Star iTunes Review from Doering1983 (0:30)
• Recipe of the Week: Wise Eats Instant Oatmeal (1:30)
• A healthy breakfast is the only pre-workout you need! (1:45)
• Quick Bites! Reviewing the MAPS Split weight lifting program (3:00)
• "Mapping" out my entire workout plan for the week (3:00)
• Day 1: Chest & Shoulders (3:25)
• Modifying the program while I work out at home (3:30)
• Day 2: Leg Day (4:00)
• Day 3: Back & Biceps (4:10)
• Day 4: Chest & Shoulders Part 2 (4:20)
• Day 5: Leg Day Part 2 (4:40)
• Day 6: Back & Biceps Part 2 (5:00)
• My favorite unwise choice right now: breakfast cereal! (5:40)
• Making wise choices, even on cheat day (5:40)
• Cheerios Oat Crunch, Kashi Peanut Butter Crunch, Crispix (6:00)
• Diet Tip: Frozen Banana (6:50)
• Books I'm Reading: The Millionaire Next Door (7:20)
• Books I'm Reading: The Expectant Father (7:30)
• Expecting our first kid! "Wes Daddy" is finally gonna be an actual daddy! (7:30)
• Stuff I'm Watching: A Bronx Tale, Jumanji: The Next Level, Big Brother (7:50)
• Workout Playlist Recommendation: Til' It's Gone by Yelawolf (9:00)
• Workout Playlist Recommendation: Staring at the Sun by Post Malone (9:30)
• YOUR workout playlist recommendations! (10:00)
• Celebrating my 37th birthday with a FAKE cake?! (10:15)
• Wise-Eats.com/Episode28 for show notes, YouTube video, pictures, transcript, and more! (12:30)
• Blooper Reel (13:00)

• Website Link: Wise-Eats.com/Episode28
• YouTube Video: https://youtu.be/98RGNA7R5rE
• Podcast Webpage: Wise-Eats.com/Podcast
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook.com/wiseeatspodcast

Recipes Mentioned in this Episode

Instant Oatmeal: Wise-Eats.com/InstantOatmeal

Bastard Biker Banana Bread: Wise-Eats.com/BananaBread

Complete List of Healthy Recipes: Wise-Eats.com/Recipes

Articles/Brands/Products Mentioned in This Episode:

MAPS Split

Cheerios Oat Crunch

Crispix

Kashi Peanut Butter Crunch

Books Mentioned in This Episode:

The Expectant Father – Armin A. Brott

The Milionaire Next Door – Thomas J. Stanley

Movies Mentioned in This Episode:

Jumanji: The Next Level (2019)

A Bronx Tale (1993)

Big Brother (2020)

Music in This Episode:

• Post Malone - rockstar ft. 21 Savage [Instrumental] [No Copyright]
• Yelawolf - "Til It's Gone" (Instrumental) w/ lyrics
• AC/DC - Rock N Roll Train - Backing Track
• Staring at the Sun – Post Malone
• Hollywood is Bleeding – Post Malone
• The Day I Tried To Live – Soundgarden (Viewer Recommendation)
• Cone of Shame – Faith No More (Viewer Recommendation)

Movie Clips

• BYB 2013 – Johnny Turbo vs Wes Daddy vs Lord Deezus
• BYB 2014 - The Filthy Frenchman vs. Wes Daddy
• BYB 2015 - The Immortal Lord Deezus vs. Wes Daddy
• BYB 2016 - Wes Daddy vs. The Filthy Frenchman
• Complete List of Back Yard Brawl Matches, Features, and Highlights
• Energy Bowl (Healthy Oatmeal Breakfast Bowl Recipe)
• Big Brother 19 - Official Trailer #1
• Funniest Babies and Kids FAILS on Birthday | Funny Babies
• Babies Diving into Birthday Cakes
• Funny Babies Blowing Candle and FAILS | Funny Babies
• Scary BANNED McDonalds Ad!
• Jumanji: The Next Level (2019): Body Swapping
• Two Two on the Hard Four ⚁⚁
• HONEY NUT CHEERIOS COMMERCIAL - HULK HOGAN - 1985
• The Following Announcement S1, E4: Back on Our Own 4 Feet Again

Website Design Thank You: DoeringDesign.com

Logo Design Thank You's: @this_show, MGSignsDesign.com

Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube

The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!

Submit questions, comments, feedback to [email protected] or to @weswisefitness on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!