Fire Within Nutrition and Fitness

**Episode Summary:** In this episode of The Fire Within Podcast, hosts Brandon and Joe dive into the world of high-intensity training as pioneered by Mike Mentzer. They discuss their personal experiences with Mentzer's unique training approach, focusing on the intensity and frequency of workouts. The episode covers a range of topics, from the science behind Mentzer's methods to practical tips on implementing this style of training.**Key Points Discussed:**1. **Introduction to Mike Mentzer's Training Philosophy:**   - Exploration of Mentzer's high-intensity training principles, including limited frequency and maximum intensity.   - Discussion of the hosts' recent experiences with Mentzer's two-day split workout regime.2. **Deep Dive into Mentzer's Workout Techniques:**   - Detailed analysis of specific exercises, such as leg extensions and leg presses, following Mentzer's approach.   - Emphasis on the importance of tempo, with a focus on the 4-2-4 cadence for each repetition.3. **Personal Reflections and Results:**   - Brandon and Joe share their personal transformations and results after following Mentzer's workout regime.   - Insights into how the training impacted their physical appearance, particularly in muscle growth and definition.4. **Challenges and Adaptations:**   - Discussion about adapting to the low-frequency, high-intensity workout regime.   - Mention of the mental challenges involved in switching from traditional training methods to Mentzer's approach.5. **Nutritional Adjustments and Cravings:**   - Conversation about changes in diet and increased appetite due to the intense nature of the workouts.   - Personal anecdotes about cravings and dietary adjustments to support muscle growth.6. **Closing Thoughts:**   - Reflection on the potential long-term implementation of Mentzer's workout method.   - Consideration of the approach's suitability for different types of fitness enthusiasts.**Conclusion:** The episode concludes with the hosts acknowledging the unconventional nature of Mike Mentzer's high-intensity training method while highlighting its effectiveness in muscle building. They plan to continue exploring and reporting on this training approach in future episodes.

Fire Within Nutrition and Fitness Podcast Show NotesIntroduction  - Hosts: Brandon and Joe  - Discussion on health, fitness, and nutrition.Cold Plunges  - Trending health topic seen across various social media platforms.  - Brandon has tried it, but Joe has not.Guest Introduction  - Corbett, host of "The Orange Hammer Podcast" which focuses on construction and homeownership.  Corbett's Craftsmanship  - Praise for Corbett’s home projects and renovations.  - Discussion on the pallet wall, the process, and the challenges faced.  - Introduction to the “pallet popper tool” for pallet work.Corbett’s Health & Fitness Journey  - Overweight since childhood.  - The emphasis on self-motivation and doing health and fitness "for oneself".  - Experience with a health and fitness "sleep-away" camp as a teenager.  - The camp’s regimen: Focus on low-fat meals, walking targets (15,000 steps a day), and weekly excursions like whitewater rafting, mountain biking, hiking, and backpacking.  - Comparisons with "Heavyweights," a movie with a similar setting.Parental Influence  - The challenges parents face in encouraging their children to adopt healthier lifestyles.  - Corbett’s own experience: Parents encouraging but never forcing.Closing Remarks  - Reflections on the overall experience and the positive takeaways, like quality gear and adventures.*Note: The podcast contains candid discussions and may touch on sensitive subjects.*

Introduction  - Brandon and Joe discuss a three-part Netflix series featuring Arnold Schwarzenegger.  - The series covers Arnold’s life in three phases: Strength, Movies, and Politics.Main Points  - Arnold Schwarzenegger Series Breakdown    - Part 1: Strength – How Arnold built his physique and became a bodybuilding icon.    - Part 2: Movies – Arnold’s transition from bodybuilder to Hollywood superstar.    - Part 3: Politics – Arnold's venture into politics, addressing the possibility of a Presidential run.  Mike Mentzer & Heavy Duty Training System    - Known for four 30-minute workouts a week.    - Focus on high-intensity training until absolute muscle failure.    - Advocated for the science of overcompensation, where muscles grow during recovery.    - Emphasized the importance of individualization in workout routines.  Benefits of the Mentzer Method    - Brief, intense workouts help prevent overtraining.    - Reduced risk of repetitive use injuries.    - System suitable for those with tight schedules.    - Promotes maximum muscle growth.    - Training less frequently allows for better recovery.Caveats    - The method requires prior training experience and perfect form.    - Recovery is more than just rest; it requires sleep, proper nutrition, and hydration.    - Mentzer took steroids, which were legal at the time, to support his training.Conclusion  - Joe and Brandon emphasize tailoring workouts to individual needs and goals.  - The Mentzer method is effective for those looking to build muscle quickly but may not suit everyone.  - The overarching message is to listen to one's body and prioritize recovery.  - Wrapping up with humor, they joke about the need to watch the Arnold series on Netflix.Sponsors- (Jokingly) SnickersReferences- Arnold Schwarzenegger's Netflix series- Mike Mentzer’s training method- Jennifer Garner's training approach for "Alias"- Chris Benoit's unfortunate endRecommendations- Prioritize sleep and recovery for muscle growth.- Experiment with the Mentzer method if you have a solid foundation in weight training.- Always prioritize safety and form during workouts.- Consider the longevity and sustainability of your training approach.

Introduction:Hosts: Brandon and JoeDiscussion about the new podcast studioGuest Introduction:Guests: Gabriel and Tia from Half a Barn FarmOverview: Living on a 1.7-acre micro farm and promoting self-sufficiency.About Half a Barn Farm:Location: 4313 Mitchell Mill Road, Wake Forest, North CarolinaServices:Teaching people how to grow and raise their food.Offering farm tours and classes.Addressing the lack of micro-farms in the area, especially in Raleigh.Microfarming Discussion:Comparison of microbreweries and micro-farms.Challenges of farming on just 1.7 acres versus traditional farming on 50+ acres.Overview of classes and education, building, and actual farming.Services Highlight:Providing prefab raised beds.Assistance with raising chickens and bunnies.Not just for buying products but to learn and be inspired to self-sustain.Benefits of Raised Garden Beds:The solution to soil problems and promoting sustainable gardening.Differences between permaculture and raised bed gardening.Raised beds offer micro-climates ideal for specific growth, prevent erosion, and are cost-effective.Advantages over traditional tilling and avoiding soil degradation.No fabric barrier between the bed and natural soil to promote natural environment growth.The Gardening Journey:Discussing the challenges and investment of starting a garden.Gabriel and Tia's background: Started in Maine on a 0.28-acre property, faced challenges, and learned over time.Importance of guidance in gardening, similar to starting a training or nutrition program.Closing Thoughts:Trial and error in gardening, the importance of experience and guidance.Helping others to avoid costly mistakes like spending too much on unsuccessful gardening attempts.Find out more at halfabarnfarm.com

This episode of The Fire Within Podcast, hosted by Brandon Woolley, brings the inspiring story of Aubhro, a motorcycle enthusiast, YouTuber, and fitness advocate embarking on a cross-country ride.Brandon, his co-host Joe Woolworth, and their special guest, Aubhro. Aubhro shared his upcoming plans for a 7,500+ mile motorcycle ride, which is 8,000 miles, coast to coast, in 18 days.Brandon asked Aubhro about his health journey. Aubhro opened up about the wake-up call he received when a routine blood test showed his health numbers were all over the place. This revelation led him to take charge of his health and nutrition and turned to Brandon for assistance.Aubhro also discussed the challenges of maintaining a healthy diet while on the road. Aubhro often resorts to fast food rather than sit-down meals as someone who spends considerable time on his motorcycle. Brandon offered helpful strategies to make healthier choices at fast food joints, which Aubhro found beneficial.Aubhro is also a YouTuber running a channel called "Bhroman Braapsody," @bhroman, where he shares his love for motorcycles and cars. He collaborates with local dealerships and gets the chance to try out a new vehicle each week. This arrangement allows him to live his dream while providing great exposure for the dealerships. Aubhro discussed his favorite bikes and shared his experiences with different models.His journey helped to raise significant funds for the Pediatric Brain Tumor Foundation and is a testament to the power of giving back and combining passion with a purpose.Key Points:[00:08:05] Aubhro's previous coast-to-coast charity ride for the Pediatric Brain Tumor Foundation.[00:08:56] The charity raised over $12,000 last year, surpassing its $10,000 goal.[00:09:15] Aubhro plans to repeat the journey this year, collaborating with the foundation again.[00:09:27] BMW supported his trip by lending him the R 18 Transcontinental for the ride.[00:09:39] The ride consisted of 18 days of varying conditions, from extreme heat and humidity to heavy rain and cold.[00:10:35] Experiences of the landscape and weather changes across the states, from Colorado's scenic views to Nevada's blistering heat.[00:11:14] Details on Aubhro's road trip routine, including no camping and stopping wherever necessary for the night.[00:12:19] Staying entertained on the bike through the thrill of riding and listening to high-energy music.[00:13:33] The importance of staying hydrated during the ride, particularly during the hotter states.[00:14:40] Physical discomforts experienced during the ride, particularly butt and hamstring soreness.[00:15:24] Challenges with inconsiderate drivers on the road.Resources Mentioned:Pediatric Brain Tumor Foundation: www.curethekids.orgRide for Kids: www.rideforkids.orgFollow on Facebook https://www.facebook.com/BhromanBraap DONATE to the Coast to Coast 2.0 for the Pediatric Brain Tumor Foundation / Ride for the Kids, and help Aubhro reach his $20,000 goal

Emmitt is a Certified Strength and Conditioning Specialist, Former Division-1 FCS football player, entrepreneur and personal trainer. He holds a degree from Cornell University, where he was a member of the varsity football team and in his time there he was a 3-year starter and 2-Time Wall of Honor Athlete!Discussing individualized nutrition:Different approaches for different peopleUnderstanding individual needs and readiness for changeSlower changes to build lifestyle toolsSome principles apply to everyone, but many factors are individualInformation overload in nutrition and fitnessMisinformation and conflicting adviceIn our youth we used to be dogmatic, but now more flexible in our approachStarting clients with small, manageable changesComprehensive intake, but not changing everything at onceExample: Switch from sweet tea to unsweet tea or half-and-half at BojanglesDifferent people need different paces for changeLearn more about L6 Training on the Level 6 Training website or Follow Emmitt on instagramEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

Certified Classical Feng Shui Consultant / Certified Life Coach at Living Your Bliss by Robin BerningThis episode's guest is Robin, a classical Fung Shui consultant, spiritual life coach, and Reiki master teacher.Fung Shui is a health modality that uses energy work to create balance in mind, body, and spirit.Fung Shui is often mistaken for interior decorating, but it is more detailed than that and can affect aspects of life such as career, love life, finances, and relationships.The Bagua is a map used in Fung Shui to determine which parts of a person's life are being supported or hindered by energy flow in their home.The goal of Fung Shui is to create a space where energy flows smoothly, like water, without obstacles or blockages.Symmetry can be important in Fung Shui if the goal is to attract a partner or create balance, but ultimately what feels right to the individual is the most critical factor.Fung Shui can be used to make minor adjustments to a space that can have a significant impact on how it feels and affects the people in it.Fung Shui can be a form of energy work that helps create balance and improve overall well-being.Learn more about Robin Berning on her website https://livingyourbliss.net Episode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

In this episode:Today, we're diving into the world of Applied Kinesiology, a system of evaluating the strength and weakness of muscles in the body to determine the root cause of health problems.We talk with Dr. Rodney McBride DC, and define Applied Kinesiology and explain its origins. We'll discuss how it's different from other forms of muscle testing, and how it's used in the healthcare field. We explore how practitioners use Applied Kinesiology to diagnose and treat various health issues. We'll discuss the various techniques used in muscle testing and how they can provide insight into imbalances in the body.We discuss the many benefits of using Applied Kinesiology in health and wellness. We also explore how it can help identify underlying health problems and support the body's natural healing processes. We'll also discuss how it can be used in conjunction with other forms of therapy, such as nutrition and exercise.Applied Kinesiology offers a unique approach to understanding the body and identifying imbalances that may be contributing to health problems.You can find out more about Dr. Rodney at BagofBonesChiropractic.comEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

In this episode:Sleep deprivation is a huge problem in the U.S. and around the world. It’s not just a problem for people who work night shifts or are busy during the day. It’s a problem for everyone.The consequences of sleep deprivation are serious. People who don’t get enough sleep are more likely to have health problems, including obesity, heart disease, and stroke.There are lots of ways to get more sleep. You can try different sleep habits, use a sleep tracker, or talk to your doctor about prescription drugs that can help you sleep.It’s important to start getting more sleep even if you’re not experiencing any of the consequences of sleep deprivation. It will help you feel better overall and may even protect your health.Obesity: People who don’t get enough sleep are more likely to be obese. This is because sleep deprivation leads to a decrease in the amount of leptin, a hormone that signals the body to stop eating.Heart disease: People who don’t get enough sleep are also more likely to have heart disease. This is because sleep deprivation increases the risk of heart attack and stroke.Stroke: People who don’t get enough sleep are also more likely to have a stroke. This is because lack of sleep can increase the risk of blood clotting.Leptin is a hormone that signals the body to stop eating. Sleep deprivation leads to a decrease in the amount of leptin, which means that the body is more likely to keep eating even when it’s not hungry. This can lead to weight gain and other health problems.

Lyndsay Bahn, yogi, mother, energy worker, human behaviorist, trauma healing facilitator, coach and channeler of healing energy, has accumulated over 22,000 hours of teaching experience and over 30,000 hours of training and personal practice in the last 16 years (and counting). Owner and lead instructor at the Yoga Shala Carrboro, she is a dedicated yoga practitioner and student of classical yoga. She first found yoga in 1994 at the age of 12 and eventually began her journey on the 8-Limbed path of Classical/Raja yoga in 2006. Lyndsay's studies, asana teachings at the Yoga Shala and her heart have blossomed from yoga philosophy taught in the Yoga Sutras, the Bhagavad Gita and the Upanishads. YAMA – Restraints, moral disciplines or moral vows.NIYAMA – Positive duties or observances.ASANA – Posture.PRANAYAMA – Breathing Techniques.PRATYAHARA – Sense withdrawal.DHARANA – Focused Concentration.DHYANA – Meditative Absorption.SAMADHI – Bliss or Enlightenment.Find out more at Yoga Shaia CarrborroEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, and see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: Liz has lost over 130 lbs since 2015. She tells her story and what motivated her to make some changes, her habit, her diet, what she was drinking, and who she was hanging out with. She said it took over two years for the weight to come off.Liz unpacks how many times a week she exercised and what her workouts were before they led to an overuse injury.We talked about injuries and setbacks on her journey before she learned her current workout plans were not sustainable.Liz talks about teaching twerk classes, its core, cardio, and legs. It's about empowerment, feeling free, and feeling good doing it.We discuss how Liz is a Reiki practitioner. What can someone experience from a Reiki session? Approved moodBetter sleepLessening of physical painBrandon shares his experience doing Reiki for the first time.We talk about how she got the moniker of "Pizza Hippie."Liz shares how she used carb cycling during the beginning of her transformation journey.We also discuss skin removal surgery and the effects of losingf weight.Quotes from This Episode: "I think many people approach weight loss from a food perspective when it's involved with energetics and like who you're giving your energy to and spending your time with." LizEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, and see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: A lot of people can get Seasonal Affective Disorder fused with regular depression, but there is a difference: Seasonal Affective Disorder goes away, it will completely go away and come back.One of the things that contributes is unrealistic holiday expectations.It may be related to where you live and the climate.Places like Alaska with large amounts of darkness can see increased cases because it messes with circadian rhythm.They make artificial lights to help with this.A daily routine of practicing wellness and keep in mind that alcohol is a downer and can increase the symptoms of SAD.We talk about our tendency to warm beverages in the fall and winter and some better choices than highly caffeinated beverages. Quotes from This Episode: "Now that summer is ending we will all get to experience something we haven't seen in a while, at least in our area... a jacket." JoeEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, and see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: Joe describes his new mixed drink, the "breakfast boubon."How does alcohol fit into a healthy lifestyle?Give your liver a break and space out the times you drink responsibly. A red wine made the top of the list for the healthiest type of alcohol. We talk about the properties of red wine that have health benefits, types of grapes, etc. Another best practice with alcohol is to chase each drink with a glass of water.Tequila on the rocks is the second top healthy beverage.#3 is a vodka soda. Blue Ice is a vodka brand made from potatoes, but Titos is also gluten-free.$4 bloody Mary - the vegetable content makes this a healthier option.We talk about the crazy bloody Mary from the Blind Pelican.#5 Mezcal#6 Wine Spritzer#7 Dry Champagne - very little sugar#8 Mulled wine - use certified organic wines when possible.#9 Margarita with freshly squeezed lime juice - don't use a syrup base.#10 Hard Kombucha - regular kombucha is a great alternative for drinks when networking if you're looking to avoid alcohol.#11 Low-calorie beer #12 Hard Cider#13 A Paloma with freshly squeezed grapefruit juice. #14 Specialty cocktails with fresh pressed vegetable juice. Wheatgrass shots with shots?#15 Fresh-made hot toddy.Quotes from This Episode: "Drinking one glass of water after each drink is a great practice, the best practice is to drink two glasses of water for each drink, but I find it unrealistic for 99% of people, and 37% of these statistics are made up." Brandon Woolley"Clear alcohols are for rich women on diets" - Ron SwansonEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, and see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: We talk about all the choices partners have during childbirth, what you can opt out of, and what you can opt into. There's a lot to cover.Alexis tells us about what a doula is, some history, and what they can provide for mothers during the birthing process.One of the benefits of having you as our doula is you were able to walk people through all the decisions and the pros and cons of each.How each one of the decisions can affect mom, and how to choose the things that you can choose because you can't choose everything in a hospital. The vitamin K shotEye GoopSome things you can opt-out of and some things you can't, but when it doubt, just ask. It is your child.We discuss the drug Pitocin and its use as an oxytocin brand name product during childbirth.We discuss epidurals, perennial tears, and an episiotomy.We talk about how many people wait to cut the umbilical cord until it turns white to get all the nutrients before it is cut.You can do some great things during labor to reduce pain before the push period. Learn how a doula can assist parents during labor.We talk about how it can be difficult to suggest changing position during childbirth because hospitals prefer it.We discuss the pros and cons of different breathing techniques during the pushing stage of birth. Alexis discusses recovery after childbirth and how a pelvic floor therapist can assist during this stage.Quotes from This Episode: " I think everyone should go in and be armed with that knowledge because it is a personal preference. It's just important to know your options and to it, to be your decision and try to make is informed as you can and make an evidence-based decision as you can." - AlexisLinks To Things I Talk About: Empower Pelvic Floor Physical TherapyOr call Alexis at (919) 457-3697Episode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: If you're having pelvic floor issues that can look like, bladder dysfunction, bowel dysfunction, peeing when you jump, vaginismus, or general hip issues.When Alexis got into her practice she thought most of her cases would be due to pelvic floor weakness after childbirth, but at least half of her cases were with women who experience pain with sex, a lot of young women specifically are having these issues.We unpack what is the pelvic floor?Pelvic Floor PT is a specialty area of physical therapy that focuses on the pelvic floor, which is composed of a group of muscles that support your abdominal contents and make up the base of your core. Sometimes they become weak, and sometimes they carry too much tension. Anyone with pelvic pain, weakness (that may present as incontinence or pelvic pressure), or tension (pain with sex, urinary frequency, vaginismus, and even constipation) could benefit from a Pelvic Floor PT evaluation. We discuss the importance of breath when it comes to correcting issues that affect the pelvic floor.Alexis walks us through the right way to practice correct breathing to help with your pelvic floor with a step-by-step guide.We talk through the benefits of Kegel exercises.We spent time talking about fascia, which is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. Top things to do when you're looking to get balance in your pelvic floorLearn to breatheStrengthen your coreIncrease your knowledge and flexibilityImprove stress and sleep qualityQuotes from This Episode: "If you're going to do one thing for your pelvic floor: learn how to breathe the right way." - Alexis"Not everyone needs to kegel." - AlexisLinks To Things I Talk About: Empower Pelvic Floor Physical Therapy (330) 771-0770The Squatty PottyAnatomy TrainsEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode:  Pretty much everyone at some point in their life will experience some back pain. We talk about the different types of back pain that can afflict someone.A muscular pain is most likely from some form of lifting. To prevent this focus on some of the simple mechanics we break down in this episode:Get your center of gravity as close to the object as you can and keep the object as close as you canLift with your gluts and keep your chest upSqueeze your absWe discuss how the spine can be the source of back pain.This can come from bad form over timeMake sure you are stretching We talk about what happens when you back "goes out."When we're looking at things like osteoporosis, spinal degeneration and replacing disc material, we've covered this  on the hydration episode and a couple others, the best way for the body to rebuild disc material is through osmosis.What is the role of exercise after one has hurt their back? We will unpack that in this episode.Top 5 exercises for low back pain:Glute BridgesBird DogPlankSide plankAbdominal Drawing in ManeuverWe also discuss abdominal crunches and how many people improperly compensate during this exercise. Download the Fire Within app on Apple and Android today!Episode Sponsor: This episode of Fire Within is brought to you by Luvin Life. Are you Luvin'Life? Express it with unique apparel, drinkware, décor & more. Follow them on social media on Instagram and Facebook.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode:  Dr. Marc Funderlich specializes in Functional Neurology, which focuses on correcting the integration and function of the brain in all ages. Dr. Funderlich uses a comprehensive approach to neurological development and restoration by employing blood work, lifestyle change, physical rehabilitation, and passive therapies. His time-intensive approach has proved invaluable in his patient's care and their understanding of their conditions. A key speaker in many organizations, Dr. Funderlich is always educated on the latest therapies and research.  Dr. Funderlich has advanced training  in Neurology, Developmental Disorders, and Traumatic Brain Injury. He is also a certified concussion specialist. Dr. Marc specializes in helping people with neurologic conditions, they focus on functional medicine, and then they focus on working with people who are not really sure what's going on with them.We talk about hyperbaric oxygen therapy, and how it can benefit certain people.To find out more about Dr. Marc Funderlich and Oak City Health visit their website or Facebook Page. Download the Fire Within app on Apple and Android today!Episode Sponsor: This episode of Fire Within is brought to you by Luvin Life. Are you Luvin'Life? Express it with unique apparel, drinkware, décor & more. Follow them on social media on Instagram and Facebook.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode:  We talk about how the intent in which we use music affects how music affects our body and mood. For example, if you use music to relax versus using music to escape and not deal with a situation, for example.We also discuss the studies highlighting the benefits of playing a musical instrument for reducing stress, depression, and anxiety.Is listening to music heart healthy?Does music have a positive effect on health and wellness? Yes. Is it similar to the effect of proper diet and exercise on your health? No.We talk about the role of music in memory and locking items into our long-term memory.We discuss music therapy.Can music increase your workout endurance?If music is good for your health and wellness, we prescribe some good music.LitzIsaac HaddenSwim in the WildAmerican Aquarium Download the Fire Within app on Apple and Android today!Episode Sponsor: This episode of Fire Within is brought to you by Luvin Life. Are you Luvin'Life? Express it with unique apparel, drinkware, décor & more. Follow them on social media on Instagram and Facebook.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode:  We talk about the new Thor Movie: Love and Thunder.In today's episode we talk about one of the most popular and most clinically studied supplements: That's right, we're talking about creatine. Creatine is an organic compound with the nominal formula CNCH₂CO₂H. It exists in various modifications in solution. Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate, primarily in muscle and brain tissue.It's usually found in red meat and seafood. And your body stores it as phosphocreatine.It's primarily hail as the muscle building king of supplements.Why would you want to supplement creatine? We break it down.A loading phase is typically gonna be between five and seven days. And the amount is typically 20 to 30 grams per day: split into separate doses.Contrary to a popular myth, creatine's not a hormone and it's not a drug once again. There may be some benefit to using creatine with age related issues such as, muscle loss, or sarcopenia, which can't begin in around age 40. We discuss the side effects of creatine supplementation. Download the Fire Within app on Apple and Android today!Episode Sponsor: This episode of Fire Within is brought to you by Luvin Life, Are you Luvin'Life? Express it with unique apparel, drinkware, décor & more. Follow them on social media on Instagram and Facebook.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode:  Brandon's approach is sustainable, he believes your diet should be the way you eat and not a fad diet filled with restrictions. With so much conflicting information about what to eat, it isn’t easy to find reliable science-based strategies that work for a lifetime.Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here.The new Fire Within App, now available on Apple and Android, has six weeks of weight training, body weight, and abs program.We break down some of the most common fad diets with the pros and cons of each.We talk about counting macros on apps like my fitness pal and Sarah's experience where she tracked it for a year, and this is why Brandon doesn't coach macros; it is possible that for some, it leads to a constant measurement of everything that for some can lead to eating disorders.Brandon talks about his approach and how he trains his clients.Jenny talks about her evaluation with Brandon and what she learned.With so much information about diet and exercise, where do you start? We talk about that. Everybody is different, and the goals should be personalized and based on their goals.A critical aspect of a successful and sustainable approach to fitness is to start by understanding your why. One tip is to just keep asking why at least seven times to uncover the intrinsic answer to why you want to work out and then use that as your motivation to keep going. Download the Fire Within app on Apple and Android today!Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Brandon and Joe tell stories about their dogs having food allergies and how correcting the issue really helped. Isn't it funny how we are quick to diagnose and correct food allergies in our pets but many people don't know what their own food allergies, intolerances, and sensitivities are.What if we could run more optimally if we addressed this issue for our health?We discuss food allergies in the US. The gold standard to figure out if you have a food sensitivity is still the elimination diet.With blood tests, it's not uncommon to get false positives.We discuss some of the common symptoms could be allergies and intolerances.We talk about what a food intolerance is and how to address it. Typically this is going to involve leaky gut. One of the best supplements to help this is L-Glutamine.About 10%, almost 11% of Americans have an allergy, they can be allergic to any food, but the nine most common are peanuts, milk, shellfish, tree nets, eggs, fin fish, wheat, soy, and Sesame.Can food reactivity be healed? The data seems to point that you can improve your reaction and maybe be fine with them in moderation.We talk about exactly how to do an elimination diet.Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: If your only goal is to move more weight, you may be missing out on some other key benefits of strength training.We talk about the importance of time under tension when it comes to strength training.There is a free unlocked course on strength training available now on the Fire Within App.You can still get the progressive overload and the strength benefit by using some of the techniques like eccentric, isometric concentric, and slowing those down so that there's more time under tension.My goal is to move the appropriate amount of weight to hit fatigue and cause progressive overload.You can slow down and take five full counts on the way down of either bicep curl or bench press or something like that, whatever stretches the muscle that's called eccentric. Then you could slow down the concentric which would be the opposite part of the exercise. This is a great tip for people who don't want to spend a bunch more money on different dumbbells.What are the benefits of lifting heavy weight? We talk about that.We discuss muscle confusion, what is it? Is it helpful?The more I work with older clients with diseases like Parkinson's, or other neurodegenerative diseases and I learn more about how brain patterning and neurology works, the more I think it is important to try different techniques when strength training.We talk through the 21 curl, a technique for highlighting each part of a muscle group.Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: What are some of the symptoms of dehydration?HungerCrampingHeadaches or migraineFuzzy thinking or brain fogDry skinDarkly colored urine1% dehydration is enough to increase blood pressure and increase your risk of cardiovascular health concerns.We talk about electrolyte packets, the pros and cons.What tips that help people remember to drink water throughout the day?What about carbonated water? Does it have the same level of hydration as still water? Are there side effects of consuming too much carbonated water?How much water should a person consume every day?We talk about over-hydration. This is rare but does happen.Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: This documentary, What the Health, is pro veganism, the stance of this podcast is not anti-vegan.NPR posted a study that said that 90% of the studies that are funded by the food industry come up with outcomes that favor the sponsor's interest.One claim in the film that is completely wrong is that meat and animal products cause cancer.Another claim: Eating processed meat is as bad for you as smoking.Another claim: eating an egg is the equivalent of smoking five cigarettes.Another claim: Drinking milk causes cancer. We talk about other reasons to maybe avoid dairy but milk is not directly linked to cancer. Another claim: One serving of processed meat per day raises the risk of diabetes by 51%. Another claim: Fish is toxic.Areas we agree: eat more vegetables, dairy is not great for you, Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Lance works with Compass Realty and is a behavior and wellness specialist.At Compass, he works to help people get out of their own way and change their mindset as the head of agent strategy and success.In a previous position at Apple, he worked with Apple core, which was to help their employees explain technology to consumers. Lance and Brandon share about their health transformation.Lance describes that his first step in his weight loss journey started with awareness. He watched "Food Inc." while eating a carton of Ben and Jerry's out of the carton. The first step to change is awareness.Avoidance doesn't work, that's why Brandon changed his model to focus on something that is sustainable. There are some studies and theories that by the time we are seven years old, a lot of the behavioral traits and aspects that we develop are already locked into place.Long-term success can often depend on whether people have found and understand "WHY" they want to see a transformation.We have an interesting discussion about dog psychology. If you're a pet owner you want to hear this stuff.Dogs seem to need exercise, discipline, and affection, but we often reverse the order. Every successful relationship has healthy rules, boundaries, and limitations. Lance unpacks transcendental meditation and how he discovered the practice while sitting on the board of a meditation center when he couldn't meditate.Top three things Lance would have someone do to make a positive difference in their life:Identify a spot that you are not happy with and get curious about whySimplify your lifeBe honest about whether or not you have love in your life (both self-love and the love of others)  LancePendelton.comEpisode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Jane Reynolds has been a practicing osteopath for over 20 years and is fully registered with the Institute of Osteopathy and the General Osteopathic Council before moving to Eastbourne in 2016 she mainly practised in Brighton and Hove but also in Arundel, and Pulborough.Jane experienced long covid, we talk bout her journey and how she used natural practices to cure her symptoms. Jane, like many doctors, would say as soon as a medical treatment is available you should probably take it, however in the meantime there are some things you can be proactive about doing that will treat or even eliminate the symptoms of long COVID.We discuss the symptoms of long haul COVID.We discuss the study out of Oxford that looked at the lungs of people who've had COVID. They had been told that their lung function was normal, however upon a new testing procedure they found out that they were living at a low level of gases that they can inhale. If you have long haul COVID you have lung damage.Jane walks us through her program:Look at how COVID startsUnderstand you need to get more gases into your brain, we discuss Wim Hoff BreathingRetraining your breath is a big part of the programVagus nerve exercisesGet infrared light (get out into the sun)Manual lymphatic drainage techniquesTop Three Things to do to see transformation:Be mindful to not be afraid, be a warrior, not a worrier.Learn more about Jane's program "The Body Heals Itself" on her website.The Antiviral life program.Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: We are joined by Vinnie Tortorich, filmmaker, celebrity Fitness Trainer, speaker, podcaster and best-selling author of Fitness Confidential: Adventures in the Weight-Loss Game.We talk about his latest documentary Beyond Impossible, Beyond Impossible exposes the corruption of the fake meat industry. Health expert Vinnie Tortorich asks the question: what do Harvard, Vegans and the World Economic Forum all have in common? A religious desire for the world to go Vegan.He shares a bit about the process of turning two hotel rooms into a sound stage to take advantage of many of the people who were in the doc being together at that time.We discuss how wanting to get some Vegan doctors onto the documentary was not a bit, but a real struggle trying to get their perspective on the documentary.Vinnie lays out what he would have liked to ask the Vegans either on his podcast or movie.We discuss the portion of the movie where the woman was assaulted with pies filled with Cayenne Pepper.Is Vinnie bought and paid for by the beef industry? We find out.We talk about the movie Temple Grandin with Claire Danes and what it has to say about large agricultural farming of meat. To get enough meat for everyone you end up with these factory farms, and we need to do better. This is one area where Vinnie agrees with most Vegans.If he were to do another movie, the topic that has his interest right now is, Keto.We discuss whether or not there will ever be a fair and balanced debate between vegans and non-vegans.Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: We have with us a mindfulness coach named Sarah Vallely. She's the lead instructor, coach, and founder of TSD Mindfulness meditation.She's been teaching mindfulness and meditation for 20 years in Los Angeles, Atlanta, and Ashville, where she currently resides.  Students from across the globe, travel to attend her workshops and retreats and participate online . Sarah valley has written four books, including Sensational Meditation for Children: Mindfulness, Guided Imagery and Other Child-Friendly Meditation TechniquesShe's been certifying others to teach meditation and mindfulness since 2001. And her teaching style and content are highly acclaimed by yoga instructors, therapists, and healing practitioners.The biggest upside of a child learning mindfulness is the social and emotional benefits. We talk about how mindfulness can the antidote to the distraction of social media.Sarah walks us through what mindfulness is and its different facets.We Sarah's assessment tool live on the show to help us understand what areas we have to work on and educate us about the process of measuring your improvement while working with a mindfulness coach.   Take Sarah's Assessment on her WebsiteLearn more about her courses at TSDmind.org Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Today we are reviewing and discussing the documentary "Beyond Impossible" by Vinnie Tortorich. This documentary is definitely more about the vegan meat industry than it is about veganism.We discussed wanting to watch a pro-vegan documentary to compare and contrast in a future episode.  All unhealthy foods are also veganSugarPastaFrench FriesEtc.We are not against veganism, we just want to talk through the facts and sort through some of the rhetoric.Keep in mind that it's not that far back that doctors were recommending cigarettes as a "vacation for your throat."Brandon doesn't believe there is one diet that everyone should follow, it's about eating right for our bodies, hormones, etc.We talk about the supplements required to have the required nutrients for the suggested diet.We talk about the company EPIC and its philosophy.We talk about Myoglobin: it is actually a protein that's found in your striated muscles.The documentary goes into the environmental effects of the meat industry and how alternatives could be better for the planet.Many of the arguments pro or con for veganism versus carnivores are shared with a half-truth skew as a method to convince people to choose a side. It's important to look at who funds the studies. Most people who choose to eat vegan or eat meat are NOT making a political statement, they are just eating what they belive is good fuel for their bodies."It's reductionist to say that plant protein is superior. They talk in terms of protein, but it's not just protein. It's the whole spectrum of how it's packaged with vitamins and minerals and bioactive compounds that you don't find in imitation products."Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Dr. Brooke grew up in Minnesota where she earned her Bachelor’s in Exercise Science and her Doctorate in Chiropractic. Following graduation, she moved to the Triangle area where she founded Motion Carolina Chiropractic. Dr. Brooke talks about how she came to the Triangle and started her practice. We discuss Minnesota stereotypes.Dr. Brooke shares the type of practice that chiropractic students have before graduation.We ask Dr. Brooke why she thinks there is a negative stigma associated with chiropractors that is not normally associated with other doctors.Brandon talks about how dry needling and how he received that service at Motion Carolina Chiropractic and how he experienced surprising results. We discuss the spectrum of chiropractic treatment from once a month to a more regimented plan.What exactly happens when you get "cracked" or adjusted by a chiropractor.We talk about sciatica - pain affecting the back, hip, and outer side of the leg, caused by compression of a spinal nerve root in the lower back, often owing to degeneration of an intervertebral disk.We talk about cupping and taping, what they do and how they address motion issues.3 Tips for people wanting to make a health transformationFocus on the long-term not a quick fixFocus on movement & nutritionFocus on sleep and stress "We help active adults in the Raleigh/Durham area overcome pain + injury and get back to the activities they love!" - BrookeEpisode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: We talk through the how in Fat: A Documentary how a doctor nearly lost his practice over the controversial (sarcastic) approach to treating Diabetes.The truth in this case is stranger than fiction. Vinnie talks about how his views have had him shadow-banned for talking about something as simple as modifying your diet to prevent and in some cases reverse disease.Vinnie talks about how the ADA and the AHA are bought and paid for by Coca-Cola and other powerful food brands.We talk about Beyond Impossible, the fake meat industry, soy-based products, and veganism with Vinnie's take on these sometimes controversial topics. And in his words "Vegan bullsh*t." He didn't want to make another film like the vegan propaganda films. He talks about both sides of the issue and has experts from both sides in the documentary. Vinnie talks about his free PDF and how proud he is that it helps so many people.Brandon asks Vinnie to unpack what he meant when he said on Mike Rowe's podcast that "Exercise is not the best way to lose weight, but it is the fountain of youth." Top Three Tips from Vinnie Tortorich to make a positive transformation in your health:Get proper sleepWeight-bearing exercisesProper diet and making sure you get enough protein everydayEpisode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Our guest is Vinnie Tortorich, Celebrity Fitness Trainer, speaker, podcaster, and best-selling author of Fitness Confidential: Adventures in the Weight-Loss Game.Vinnie tells us how the podcast came about the book got huge. He needed to have a presence online?!? Ten years later his podcast is still killing it.When he was working with celebrities one of the things he didn't want to do was be visible or associate with famous clients. Vinnie shares how when he thought he was at the healthiest point of his life, he discovered he had leukemia and was almost dead.Grains and crap food filled with chemicals are turning us morbidly obese and Vinnie has been talking about this since the 80s long before it was "trendy."When he wrote his best-selling book he was loathed to put the word ketogenic in it. He unpacks why.  Vinnie shares about his cancer and the role that doctors and diet played in his recovery.Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Mitch shares how his health history helped him get into the field he is in today.He knew that if he could overcome some of the health challenges he endured that he could help others to overcome them as well.He offers a scientifically validated approach to coaching that focuses on nutrition, sleep, stress management, exercise, and wellness. Mitch talks about his first major injury of falling out of a two-story window during a party and the health challenges that ensued.Trauma gets stored in the body and manifests in so many ways. We talk about concussions and how it affects people long-term.Mitch walks us through how ketones and how can affect brain patterns and supplement with ketones.Mitch walks us through his experience going to a functional medicine doctor for the first time. Learn more about Mitch's approach and how he helps his clients at MitchWebb.com"Most people know what they need to do but the battle is between their ears." - Mitch WebbWe discuss mental and emotional release.Three tips for transformationMove moreEat real foodLove yourselfEpisode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: It wasn't until the 80s or 90s that the term six-pack was even used referring to abs.Fanny pack with abs on itWe discussed body fat percentage and most doctors agree that 15% or below should be the target for men and women is 25%For men to see abs you probably need to be closer to 8%Body fat being too low causes it's own set of issues We talk about what is sustainable to have confidence, look good, and feel good.The most important aspect to getting abs is going to be your dietYou can grow the app muscles a little bit, but we're talking like maybe a quarter to half of an inch. So it's not like the biceps and some of the other muscles that you can grow a little bit more significantly to see a difference.The rectus abdominis (the six pack) is only one of the four major muscle groups of your core.Because these AB muscles are more postural muscles that fire all day, every day, I train them more frequently than the other muscle groups. And I'll tend to put them through more of an endurance based training cycle than I would say legs.We talk about why hanging exercises are one of the fastest ways to see a difference in your abs.We talk about the appropriate amount of time to spend training your core.Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Are eggs good or bad for you?You should avoid foods with a high glycemic index?Juicing is healthy for you?Are whole grains healthy for you?The secret to fat loss is exercising more and eating less?Does milk do a body good?Females who do weight training are going to get big and bulky?The best way to lower cholesterol is to cut out fat?Cage-free  eggs are a better choice than conventional eggs?Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Women are predisposed to having a harder time losing weight around their midsection because of childbearing. We talk about the science behind why it is difficult to lose weight in our stomachs.Too much sugarAlpha verses beta cells in our love handle area. We are going to see changes in our face, arms, and legs before the belly because they have a lot more alpha cells.Leptin is also a culprit. It makes it hard to feel satiated and therefore you eat more.Stress - as cortisol increases you store more fat.Not eating enough, a hypo-caloric diet.There could be an epigenetic component to storing fat in your midsection as well.Some things that can help eliminate fat around your midsection.Increase your fiber intake. Healthy fatsFocus on your sleep quality Green tea instead of coffee Quotes from This Episode: "When we get poor sleep, insulin levels, blood sugar levels go crazy. And also the part of our brain, the prefrontal cortex that separates humans from every other species gets disconnected from the amygdala, which is the caveman brain. So when we lack sleep, we have no impulse control. We can't say no to the cookies." BrandonEpisode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Molly, The Shibu Inu joins us in the studio today (she doesn't say much.)We talk about the right kind of supplements and the benefits of each. What are the right kinds of supplements and the benefits of each?Multi-vitaminsProtein powders (when is the right time to consume a protein powder?) Vitamin DMagnesiumFish OilL-glutamineIt's important to consult with your doctor before you start any supplementation regimen to make sure it is okay with your body, medicines, and hormones.Is there a point where you are taking too many supplements?  Quotes from This Episode: " If you're not changing your habits you are most likely just wasting your supplements." Brandon"What pumpkin does is it's a great substitute for flour and oil, but it's a vegetable it's full of vitamin a and all this other great stuff. And it's got no fat in it." ~LynneLinks To Things I Talk About: Free Supplements Portion of the Health Transformation Course----------------Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: There is enormous empowerment in resetting your relationship with food, taking control of your health, strength, mindset, and mood.Lynne Bowman was diagnosed with type 2 diabetes more than thirty years ago and offers herself as living proof that you can cook, eat, sleep and walk your way out of type 2 diabetes, along with a huge number of other chronic ailments. That’s what she wants for you, and the people who love you, and “Brownies for Breakfast,” tells you exactly how you can do it. Lynne has been featured at women's expos throughout the country, teaming with actress Deidre Hall to write and publish Deidre Hall's Kitchen Closeup (2010) and Deidre Hall's How Does She Do It? (2012). In previous lives, she won national awards as a creative director for Silicon Valley companies, was Creative Director at E&J Gallo Winery, Advertising Manager at RedKen Laboratories, and freelanced for agencies in San Jose, Los Angeles, and New York. She has also worked as an actress, makeup artist, screenwriter, illustrator, legal journalist, and television Weather Person. Lynne has three grown children, two absolutely perfect grandchildren, and is president of The Pescadero Foundation. She and her husband have a small farm on the coast of Northern California.One of the awful things about diabetes is you may not see drastic effects externally but it can be destroying your internal organs.We chat with Lynne about her book and what foods she uses to substitute for products that are on the NO GO List. Quotes from This Episode: " I just made a decision early in my life in my forties that I was going to do everything I had to do to stay healthy, stay on my feet, stay alive. I was a single mother of three. So I was determined to do what I needed to do." Lynne Bowman"What pumpkin does is it's a great substitute for flour and oil, but it's a vegetable it's full of vitamin a and all this other great stuff. And it's got no fat in it." ~LynneLinks To Things I Talk About: Brownies for Breakfast, Lynne's book----------------Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: We talk with Brandon about Dark Horse Performance, how it began, and what he specializes in with training his clients.Brandon used to work as a firefighter and we talk about how they trained, the tests to become a firefighter focusing on the physical tests.Dark Horse performance and its podcast's main message is "Train to be strong."We discuss basic training principlesMovement patterns like a squat, a hinge, a push, a pull, and a lunge.Box squattingDead LiftingWeighted pushup variationsWeighed Chin-upsStep-upsLoaded CarriesWe talk about the principles behind training with chains as weight. It allows you to overload your movement pattern in the strongest point of your movement pattern. The higher you lift, the more chain links come off the ground, and the weight increases.Quotes from This Episode: "Even when maybe things are stacked against you, even when on paper, you may not be, that the champion or the one that's chosen to be victorious you figure out a way to make it happen. A little bit of grunt work, a lot of focus and concentration, and you're able to pull out the win or pull out the victory, that is the dark horse." ~ BrandonPeople see the big lift, but they didn't see the lifts that I had to build to work up to that." ~ BrandonLinks To Things I Talk About: Dark Horse PerformanceCobra Kai on NetflixThe Dark Horse Podcast----------------Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Brandon and Joe's talk share some behind-the-scenes info about the creation of the new Fire Within Strength training course called: Tempered Steel. They've piloted the first 4 weeks of the program and so have some of Brandon's other clients.Brandon and Joe talk about the progress they have made since starting the course.And an isometric strength exercise. Typically there's no movement, but the muscle is contracted. Something most people can identify is; if they've ever done a wall squat, where you just have to hold in the quad start shaking like jello after a while. That's an example of an isometric portion of an exercise.There are all kinds of training techniques and tons of ways to challenge the body and in our strength training program, today we focus on three:IsometricEccentricConcentricThe primary benefit of concentric is that it is helpful for building muscle. Increases the strength, power, and efficiency of the existing muscle fiber. So you work muscle fiber you already have. When you start a more rigorous program than what you've usually done the first six weeks, you're typically going to put on four to six pounds of muscle. And if you're losing less fat than muscle gains the scale is going to tell you that you're actually getting worse. But that's not the case.Eccentric training is a way of training, not just to failure, but through failure. By using a different method.Changing up like the main focus every week can make your workouts more interestingWe discuss the benefits of L-glutamine.Quotes from This Episode: Without taking measurements, understanding your percentage of body fat, and taking a before picture, many people give up on a workout plan after 4 weeks because the scale didn't change much. The scale is not the best measurement of your progress.Links To Things I Talk About: 5 tips for Buiding MusclesRefuel Weekly Email----------------Episode Sponsor: This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.Help Your Friends spark the Fire WithinIf you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two). 

In This Episode: Tricia has spent over thirty years researching the hidden causes of food addiction. Trica shares her personal journey of losing 50 pounds and discovering a lot of it was tied into emotional eating and what were some of the linchpins that caused her emotional eating. We talk about the PEP formula that helps people identify if they are emotionally eating.Painkiller - we know what food does for us but we need to look at what it does to us.Escape - emotional eaters tend to be overthinkers.Punishment - emotional eaters tend to beat themselves up over eating foods they enjoy.We talk about healthy alternatives to using food as a painkiller, escape, or punishment.We also discuss some of the science behind these behaviors.How can you tell the difference between an emotional eater and a food addict?We discuss the difference between emotional hunger and physical hunger.The "C's" for emotional eatingClean - eating cleanCenteredness - put money in your spiritual bank accountCommunityCommunicate - say it doesn't stuff itConscienceness - so we don't feel isolatedCauses - understand the emotional causesThree things you can do for a transformationDo something in the morning to connect with your sourceLook for areas of stress that you can cut out of your life tied to busynessStop weighing yourself so frequently and learn to not be in diet mode.Quotes from This Episode: I think a lot of people who might be listening might be saying, Hey, I'm not an emotional eater. I just like food. Because that was me., I thought "that's a stupid term. That's not me. But after I heard the information, I started to observe my behavior around food and realized that I was different.Carbs and sugar are like a blanket we put on our feelings.It's not an eating problem it's a living problem.Links To Things I Talk About: Tricia's Book: Heal Your Hunger: Seven Simple Steps to End Emotional Eating NowTricia's Podcast: The Heal Your Hunger ShowHealYourHunger.com

In This Episode: While it may seem strange to start a website on Pickleball after playing for less than a year, she's always enjoyed sports. She loves sports so much she received two graduate degrees related to them. One was a master's degree in physical education, and the second was a Ph.D. in sports psychology. After her first time playing, she was hooked.We talk about how Pickleball got its name.The smaller court and the lightness of the paddle make it a lower impact sport and easier on your body.Is it an old person sport? Lynn talks about launching her podcast. We talk about sports psychology, the yips, and how the pros use techniques to get over common issues.The New York Post called Pickleball the perfect pandemic sport.How do you get started? You can go to Pickleballfire.com and click Start Here to enter your zip code or address to find courts near you, lists of instructors, and clinics. Or you can start by watching YouTube videos explaining the rules.Pickleball is the fastest-growing game in the USA. The benefits of Pickleball are the social aspect, the multi-generational aspect, movement, mental clarity, and it's less hard on your body than many sports.   Quotes from This Episode: The game's appeal is that it is straightforward to learn. Even if you have no sports background, most people can get right there and hit the ball over the net. So you can immediately start to play the game and have fun. And in terms of mastery of the game, what's interesting is that the game is still evolving. There are a couple of professional tours now and Pickleball, which ironically started during COVID, COVID, and 2020. - LynnAddiction and sport isn't always positive thing, but generally, in Pickleball, it is a very positive thing. - LynnLinks To Things I Talk About: The Pickleball Fire PodcastThe Pickleball Fire MagazineThe Inner Game of Tennis by Timothy Gallway

In This Episode: We talk about what is emotional eating and how do we create it?If we can unwind what is making that particular food so important to you, then you can learn to find a different soother.So there are reasons that we are connected to particular things.We talk about why do you think most diets fail?How do you navigate a snack filled home? Especially if all parties of the household are on board with any particular style of. Let's say somebody is emotional eating and that's the issue. How do they dig in and find out what is the issue driving, emotional, eating? How do they boil that down and figure out what it is? It's trendy right now, especially on social media to have like self-deprecating humor and just this sense of low worth and I think it's an important thing to address, Find what will keep your body there and then get creative about the different foods that you use to satisfy that plan.Quotes from This Episode: "I've been amazed at the epidemic of low self-worth, and if you don't feel good about yourself, you're going to use anything at hand to make yourself feel better." - Renée"Find what works for your body. Deal with your emotional baggage and find a way to be your best self, because when you're in your best self, you always make better choices." - RenéeLinks To Things I Talk About: https://packyourownbag.com/friends/

In This Episode: And it wasn't until early 2020 while Vernon started experiencing different symptoms, he had no explanation for the tingling in his toes, tingling in his fingers. His left leg would go numb at different times, but it was a lot of tangling there. His left eye started experiencing blurred vision.One of the challenges we face with diabetes is Glycation, which is where sugar molecules start sticking to protein molecules. Diet diabetics have a five-time, more likelihood of developing glaucoma and blindness.After doing research he decided to give up his long-time favorite drink, soda, and store-bought juices. And he saw a difference in the way I perform before and after workouts through the day on the job and things of that nature.But one in two Americans is suspected by 2030 to end up having NAFLD (non-alcoholic fatty liver disease) by the time they're 50.The more sugar you eat, the more sugar-loving bacteria and candida-type species grow in your gut making you crave more sugar.Vernon talks about working with an herbalist and what types of herbs he has been adding to his diet, using tea to help combat some of the hormones related to type two diabetes?Vernon shares about what happened to many of the symptoms after changing his diet and workout habits.  Dr. Kelly Dorfman's book, "How to Cure Your Child with Food" talks a lot about that with troublesome teenagers. They're having trouble with controlling their tempers and expressing themselves. So it turned out, it was largely linked to those blood sugar spikes and drops and how gluten interacted with the brain.Quotes from This Episode: "Sugar can be just as damaging to the liver as alcohol."- Brandon"Stay transparent with the people in your lives."- Vernon"Love yourself, man, whatever it is you're shopping to achieve, you're not going to be able to do it without you." - VernonLinks To Things I Talk About: https://www.godlyherbs.comVernon's Book: Uncomfortable Peacehttps://dfpublishing.org/

In This Episode: Jared and Brandon spent time working together at Lifetime Fitness.Jared started lifting weights as a freshman in high school and fell in love with strength training. We talked about the importance of learning how to properly strength train to avoid injury later in life. Jared and Brandon share some of their early mistakes and how they advise their clients to avoid these common pitfalls.We discuss the importance of breathing techniques during strength training.Do people start to naturally lose muscle or does it turn to fat at a certain age? Is this a wives tale or the result of cherry-picked information? We talk about all that goes into the results of strength training and the effect that age can play in the equation.We also address the myth that all strength training leads to bulk. We unpack Jared's personal weight training routine with him and why he does it that way.Write your goals down.Stay Consistent.Work hard.Quotes from This Episode: "Anytime you're shortening the muscle contracting, the intended muscle, that's the best time to exhale." - Brandon"I've been a strength coach for 10 years. The number one thing is I don't want to get them discouraged. I want them to really enjoy walking into the weight room." - JaredLinks To Things I Talk About: Lifetime FitnessThe valsalva manuever Episode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: When asked what is the first step to financial health, David says a 3-6 month cash reserve.We talk about what David believes is the most important piece of advice that is often overlooked when it comes to financial health - a cash reserve.What does a 3-6 month cash reverse really include?We discuss how important it is to pick a plan and stick with it. Whether it is working out or a financial plan. Consistency is a big component of long-term success so don't get stuck on finding the perfect plan, spend your time executing a plan.We discuss the importance of having flexibility in a plan. If a person is not a fan of a rigid plan then a rigid plan won't work for them. You have to find a plan and trainer/financial advisor that works well with your personality.We talk through how working with a financial advisor works and what it looks like. The average retirement is now from age 65-91. We speculate about the future of retirement and what it will take for upcoming generations to enjoy their retirement.David shares two stories about financial stability and retirement that really make you think about the definition of wealth and retirement.  What are some financial habits that set people up for successTo your own self be trueRegularly talk about your finances with your partner/advisorDavid shares about the habits he has developed that allow him to be in peak condition.  Quotes from This Episode: "I'm much more interested in it [a financial plan] happening than being theoretically correct." -David"But we are humans and we have a tendency to. To make a lot of mistakes and sometimes those handcuffs can be good. And so what we do is create fake handcuffs." - DavidLinks To Things I Talk About: HellingerFinancial.comEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: If you're having pelvic floor issues that can look like, bladder dysfunction, bowel dysfunction, peeing when you jump, vaginismus, or general hip issues.When Alexis got into her practice she thought most of her cases would be due to pelvic floor weakness after childbirth, but at least half of her cases were with women who experience pain with sex, a lot of young women specifically are having these issues.We unpack what is the pelvic floor?Pelvic Floor PT is a specialty area of physical therapy that focuses on the pelvic floor, which is composed of a group of muscles that support your abdominal contents and make up the base of your core. Sometimes they become weak, and sometimes they carry too much tension. Anyone with pelvic pain, weakness (that may present as incontinence or pelvic pressure), or tension (pain with sex, urinary frequency, vaginismus, and even constipation) could benefit from a Pelvic Floor PT evaluation. We discuss the importance of breath when it comes to correcting issues that affect the pelvic floor.Alexis walks us through the right way to practice correct breathing to help with your pelvic floor with a step-by-step guide.We talk through the benefits of Kegel exercises.We spent time talking about fascia, which is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. Top things to do when you're looking to get balance in your pelvic floorLearn to breatheStrengthen your coreIncrease your knowledge and flexibilityImprove stress and sleep qualityQuotes from This Episode: "If you're going to do one thing for your pelvic floor: learn how to breathe the right way." - Alexis"Not everyone needs to kegel." - AlexisLinks To Things I Talk About: Empower Pelvic Floor Physical Therapy (330) 771-0770The Squatty PottyAnatomy TrainsEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: Our guest today, Melinda has been here for about 16 years. She was in the financial services industry for a long time working in corporate America before she decided to make a change and I go to school to be a social worker.She is the program manager at the Carying Place in Cary, NC and they empower homeless working families since 1993.The Carying Place provides a 16-week transitional housing program for families dealing with homelessness. After the 16 week program, they provide additional support in the areas of homeownership, career, and education.Self-care is always a goal of the program, often using the Headspace app for meditative practices or journaling.Melinda also shares about her personal health journey of losing 90 pounds.She used strength training with a trainer as her main form of exercise. Strength training is done correctly not only limits injury but also provides many benefits. Starting out with exercising, canceling was a common occurrence, especially dealing with mental health issues. Having the accountability of a trainer was especially helpful.Sharing food with friends while eating out is a great way to maximize food enjoyment without overeating or feeling the pressure to finish a dish.Melinda's top 3 suggestions:Listen to your bodyOwn your emotionsFind the exercise that works for youQuotes from This Episode: [Eating healthy] was really about learning about what makes me happy and using that joy in my food. And that's the emotion that I'm looking for when I'm eating. Obviously, it's really important for me to listen to my body.I listened to my body as much as possible. Something I hadn't done in 40 years. We're 80/20 here at Fire Within and we don't want to take the enjoyment, the social aspect, away and say you should never have this [food].Links To Things I Talk About: The Carying PlaceHeadspaceOne Wake Affordable HousingEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: At her position, Leighanne does nutrition education, physical activity education, as well as one-on-one health coaching and even meditation classes,Her undergrad degree is in exercise science with a minor in health and wellness. And then she has a master's in health studies.People who are out at sea can spend six months to a year at a time on the ships and job satisfaction is pretty low, so they try to focus on mental health and wellness. Often people know what they should be doing but aren't doing it.We talk about how transformation is not like a switch that turns on and suddenly one's health is under control, but it's a gradual progression as we replace habits with ones that better serve us.We discuss how setbacks are part of our journey, even those of a health coach and personal trainer. We talk about how to deal with the "Oh f*&^% it's" which is when you make a bad decision, eat a poor meal, etc and decide to just start tomorrow and go off the rails for the rest of the day. Those working on the ship don't have access to fast food and work long hours so some do experience weight gain, but others deal with other mental health and physical issues.Leighanne is a big proponent of meditation and mindfulness practices and how it is a muscle like any other that needs to be developed.Quotes from This Episode: "Not only that, but meditation also helps to separate us from our thoughts. And especially these judgmental thoughts we may have towards ourselves when we're trying to change habits." - LeighanneLinks To Things I Talk About: The Military Sealift CommandThe Chopra AppLeighanne's Instagram AccountEmail LeighannaEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: Mike shares about how he got involved at RedLine Athletics and why he became an owner.Mike talks about his own children's journeys in sports and the overuse injuries that are prevalent for students who play sports with little to no downtime.Brandon shares about the chronic injuries that he acquired from lack of proper training early on in his fitness transformation. We talk about the social and emotional benefits of exercise for students, especially during the pandemic.RedLine uses Fusionetics as a tool to help young people understand their limitations and recovery.Fusionetics’ Body MAP is a game-changing innovation in movement science. As a user performs a series of movements, the Fusionetics mobile video capture logs millions of data points which creates a precise, movement efficiency (ME) score.Fusionetics integrates sports science, clinical application, and cutting-edge technology to help decrease injury, optimize performance, and enhance recovery and RedLine gives you access to this technology as part of the membership.We talk about biomechanics and how sports injuries normally occur.Corrective exercises are incredibly important and often completely overlooked for middle and high school sports, this is another factor that contributes to sports injuries. Mike shares the growth he has seen in his own children as a result of RedLine, they are 14, 12, and 11 years old.We discuss the biggest gaps in nutrition information that most of the young athletes at RedLine seem to be missing. We talk about the recovery process for people who are recovering from ACL or MCL tears. Brandon gives tips for listeners on how to know if your central nervous system is ready for the next round of training or still needs time to recover.We talk about the importance of sleep in the role of recovery.Quotes from This Episode: At RedLine Athletics we train the athlete first and foremost. - MikeAfter an assessment at RedLine, I realized I have been running wrong my entire life. I'm 41 years old and I wish I would have known this 25 years ago! - MikeIf you can find discipline in a skill you enjoy, it's easier to apply that discipline to other areas of your life. - BrandonLinks To Things I Talk About: How Fusionetics works RedLineAthetics.com/suttonsquareEpisode Sponsor: This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.Help Your Friends transform their health and nutrition... If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.