LEVEL UP with J&M Performance

Send us a Text Message.Welcome BACK to the Level UP Podcast with J&M Fitness!On today's episode Coach Michelle dives into where you should begin your health journey... and some proven strategies to get you RESULTS.There is always ways of sneaking healthy habits into your daily life, a good routine/plan shouldn't be overwhelming or feel impossible. That's what we're here to fix!Come hang out with us every week while you drive, walk, do cardio, or just relax!Follow us on socials:IG: @JMELITEFITFB: /JMELITEFITMichelle's IG: @MELZFITShop our website, and download our app:www.jmelitefit.comSupport the Show.

Send us a Text Message.We are BACK and bringing you a deep dive into some of the most important things to think about when starting a health and fitness journey.  From small attainable steps, to setting realistic expectations, to taking the perfect progress picture… we touch on it all!Looking to join our online coaching community and work with the best?Visit our instagram to find out more information on enrolling!http://www.instagram.com/jmelitefit  Looking for healthy meal prep? Live in the North East? Check out www.eatcleanbro.com for meal prep shipped right to your door and use code: MELZFIT to support the Podcast!———————————————————————————NEW EPISODES EVERY FRIDAY! SUBSCRIBE to get notified when we post. Love it? Leave us a 5* review on Apple Podcasts! All reviewers will be entered to win a free J&M hoodie every month. Follow us on all socials for more content @ JMELITEFIT Find our website here: www.jmelitefit.com Support the Show.

Send us a Text Message.Hi family! Welcome back to the LEVEL UP Podcast... finally!Today we are talking about seeing the bigger picture-- YOUR HEALTH.We are discussing the nutrition, recovery, and workout aspects of health as well as the stuff everyone forgets about; blood work, cholesterol, heart rate, etc. Hopefully this episode gets you thinking "Am I really healthy?" and what that means to YOU!Looking for delicious meal prep made easy and delivered straight to your door?Check out www.eatcleanbro.com and use code MELZ to save $$ on every order!Remember to SUBSCRIBE to be notified  when we post new episodes!Follow us on Instagram: @jmelitefitFollow us on Facebook: @jmelitefitSupport the Show.

Send us a Text Message.Welcome to Episode 52 of the Level Up Podcast!We are thrilled to talk to you today about setting yourself up for success--and success can mean anything you want it to mean. These ideas can apply to any fitness/health goal, and will take you far if applied properly! Remember to subscribe to receive notifications when we post new episodes, and leave us a 5* rating if you love tuning in with us! We appreciate you all!SHOW NOTES:0:00: Intro/Sporting Events4:30: Merch/Push-ups for Puppies8:00: Importance of Setting Goals10:00: Starting Small14:00: Nutrition is KEY18:00: Tiny Changes = Big Results22:00: Lack of Results?25:00: Sticking With ItFollow us on Instagram: @JMELITEFITSubscribe to our monthly fitness membership & shop our merchandise:http://www.jmelitefit.comSupport the Show.

Send us a Text Message.Happy Episode 51!!Today we talk about the vicious cycle also known as CALORIES.Chaining yourself to a cardio machine in order to burn X amount of calories that you ate over the weekend... who can relate? Well, we are here to tell you to STOP doing that.Dive into the science and the facts with us, and as alwaysremember to SUBSCRIBE and leave us a 5* rating if you love the show!SHOW NOTES:0:00- Intro/Current Events/Sports5:45- Calorie Counting8:00- Can You Cancel Out a Bad Diet?11:00- Strength Training vs. Cardio14:00- Fat Storage17:00- Better Eating Habits19:00- Starting SmallSupport the Show.

Send us a Text Message.Welcome to EPISODE 50, ladies & gents!!Thanks for being the absolute best and supporting us through our  incredible podcast journey up to this point.. we are looking forward to another amazing 50 episodes with you guys!On our 50th episode we talk H.I.I.T and all of the misinformation surrounding it.Proper recovery, ACTUAL high intensity training, and how to use all of this to accomplish your goals. Information is POWER, fam!SHOW NOTES:0:00- Intro/Sporting Updates6:15- What IS HIIT?10:00- The Group HIIT Class LIE12:00- Trying to Outwork a Poor Diet14:00- Actual High Intensity Training15:00- The Recovery Protocol17:00- Injuries and HIIT20:00- Tailoring Your Program to Your GOALS!Love the show? Make sure to SUBSCRIBE so you get notified when we post new episodes, and leave us a 5* rating so we can continue to grow and expand our audience!Find our website, workout programs, membership, and merchandise here: http://www.jmelitefit.comFollow us on IG for daily content: @JMELITEFITFollow us on Youtube: @JMELITEFITFollow us on Facebook: @JMELITEFITSupport the Show.

Send us a Text Message.HOOO-YAH, we're back with Episode 49 of the Level Up Pod!Today we talk all about the long game in health and fitness, aka LIFE.Not only is it important to remember that your choices and routines have to be sustainable for you in the long term, but they also have to be HEALTHY for you in the long term.Get motivated with us, we are here for YOU!SHOW NOTES:0:00- Introduction/Episode Intro5:00- Current Events/Phil Sports Talk8:00- Setting Up the Long Game11:00- Diet & Nutrition Sustainability15:00- Consistency and Routine19:00- Over-Exercising/Under-Recovering24:00- The MOST Important Question27:00- Set Yourself UP For SuccessThanks for tuning in!! We appreciate all of you SO much.Help us out by leaving us a 5* review so that we can continue to grow!Find us on Instagram: @jmelitefitFind us on Youtube: @jmelitefitFind our website, membership, and merchandise: http://www.jmelitefit.comSupport the Show.

Send us a Text Message.YOUR FAVORITE PT DUO IS BACK!!!We've been on a bit of a hiatus, but strictly for big growth-related reasons.We are SO excited to bring you this episode to kick off our 'season 2', and there is no better way to do it than to discuss doing the most - and why it's potentially hindering your progress.AS always, remember to SUBSCRIBE & leave us a 5* rating-- we love and appreciate you all, and are so excited to continue to grow with you!SHOW NOTES:0:00- Intro, Current Events, Updates4:30- J&M Site Membership8:00- STOP Doing the MOST11:00- Cortisol and Fat Loss14:00- Too Many Workouts19:00- Your Recovery Sucks21:00- Hours of Cardio25:00- The Aspects of RecoveryBecome a J&M Fitscription member and let us write your workout plan for you every week!http://www.jmelitefit.comFollow J&M on IG: @JMelitefitSupport the Show.

Send us a Text Message.Exercise form... we know it's important, but HOW important?Well today we address the why- why do we need to pay attention to form, is it really that important? YES YES and YES. Come hang out with us as we go over topics like injury prevention, functional strength, and movement patterns-- all tied back to our form, both in and out of the gym. Remember to subscribe to our channel so you get notified when we post new episodes!If you love listening, don't forget to leave us a 5* rating to help us grow!SHOW NOTES:0:00- Intro/Current Events/Sports7:00- Form Basics12:00- Injury Prevention15:00- Personal Training19:00- Muscle Activation and Isolation23:00- Curtsy Lunge27:00- Corrective ExerciseFollow J&M on IG: @JMelitefitFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Find our website here: http://www.jmelitefit.comSupport the Show.

Send us a Text Message.Welcome to EPISODE 46!Today we talk about -possibly- one of the most important topics--- breathing.Without breathing we wouldn't be alive, so I think it's safe to say this topic is massive.We are going to tackle all of the important aspects of breathing, including HOW to breathe properly, the two different types of breath, exercises for learning, and more!Remember to SUBSCRIBE to our Podcast to be notified of when we post new episodes!If you love us, be sure to leave us a 5* rating and help us grow as a podcast- we love you guys!SHOW NOTES:0:00- Intro/Current Events6:00- Introduction to Breathing11:00- Deep vs. Shallow Breathing14:00- Breath and Exercise17:00- TVA Activation19:00- Breathing and Aesthetics21:00- Breathing Exercises24:00- Core Control Find our website and merchandise here: http://www.jmelitefit.comFind our monthly fitness subscription here: http://www.patreon.com/jmelitefitFollow J&M on IG: @JMelitefitFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma262Support the Show.

Send us a Text Message.BAM! Welcome back to Episode 45, today we talk all about building MUSCLE!How to do it? Who is it right for? What to focus on? Best plan of action?We hit on this all and more, so be sure to tune in for episode 45!Hey you! Remember to subscribe and leave us a 5* rating!It helps us to grow as a podcast and ensures you get notified when we drop new episodes.SHOW NOTES0:00- Intro/Current Events8:30- Muscle Building Basics12:00- Functional Training15:00- Food as Fuel18:00- Importance of Recovery20:00- Training Set-Up24:00- Progressive Overload28:00- SupplementationFind our website here: http://www.jmelitefit.comJ&M Monthly Workout Subscription: http://www.patreon.com/jmelitefitFollow J&M on IG: @JMelitefitFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Support the Show.

Send us a Text Message.Happy Tuesday! Today we talk all about insulin and blood sugar.This is a topic that EVERYONE should care about and monitor!Insulin Resistance is something that can lead to weight gain, obesity, diabetes, and heart disease. It's not something we should take lightly, and it's why we constantly encourage you guys to choose health and healthy foods over the 'quick way to the end goal'.Come tune in with us today for this essential episode and don't forget;SUBSCRIBE to our channel to be notified when we drop new episodes every week!Love it? Please leave us a 5* rating so we can continue to grow. We appreciate you all!SHOW NOTES:0:00- Intro/Current Events/Sports7:00- Insulin 8:30- Insulin Resistance Syndrome10:00- Type I Diabetes13:00- Type II Diabetes15:00- Pancreas and Insulin18:00- Insulin Resistance and Obesity 20:00- Fasted Blood Glucose22:00- Stress and Glucose25:00- Importance of a Healthy Lifestyle  Find our website here: http://www.jmelitefit.comJOIN our monthly subscription here: http://www.patreon.com/jmelitefitFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Follow J&M on IG: @JMelitefitSupport the Show.

Send us a Text Message.WHEW! This was a FUN topic, and one I'm hoping resonates with a ton of our listeners.We bet you've heard of all the diets we mention in this podcast... so for this episode we discuss the POSITIVE and NEGATIVE aspects to these popular 'diet trends', and we also break down the way they work to get you your results. Understanding the 'how' behind these things will help you to make more informed decisions when it comes to your health!Thank you guys SO much for listening and hanging out with us every week.We appreciate YOU. Please remember to SUBSCRIBEand leave us a 5* rating so we can continue to grow!!SHOW NOTES:0:00- Intro/Current Events/Sporting5:45- Popular Diets7:30- WW (Weight Watchers)10:00- Nutrisystem14:00- Atkins19:00- Jenny Craig24:00- South Beach28:00- Pricing30:00- Conclusion/Ending NotesFollow J&M on IG: @JMelitefitFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263To subscribe to our VIP monthly classes & content: http://www.patreon.com/jmelitefitFind our website/merch/programs here: http://www.jmelitefit.comSupport the Show.

Send us a Text Message.Welcome to Level Up- EPISODE 42 ! Today we talk all about NEAT.What is it? Non-Exercise Activity Thermogenesis. What does that mean?Everything you do on a daily basis (sitting, standing, cleaning, cooking).And finally, how does this affect our progress/goals? THIS IS SO IMPORTANT!Tracking and consistently hitting our NEAT will help us to hit our goals faster and will also help us to better sustain our progress-- all while allowing us to better utilize our food intake!Movement + Consistency = the key to progress.We hope you enjoy today's episode!Make sure to SUBSCRIBE so you are notified when we post new episodes every week.Please leave us a 5* RATING before you leave AND share us with your friends!SHOW NOTES0:00- Intro & Current Events8:00- Intro to N.E.A.T9:00- Does Exercise Count?11:00- Daily Activity Levels15:00- Walking vs. Cardio17:00- The Importance of STEPS17:50- How Many Steps?18:15- Impact/Recovery20:00- Running24:00- Pedometers27:00- RecommendationsFOLLOW J&M on IG: @JMelitefitFOLLOW Michelle on IG: @melzfitFOLLOW Phil on IG: @jaccoma263Find our website here: http://www.jmelitefit.comSupport the Show.

Send us a Text Message.Wooooo! Welcome to Episode 41-- today we talk all things Intermittent Fasting.Not only are we going to explain *potentially* WHY Karen from the office saw "such good results" when practicing fasting, but we are also going to dive into the physiological benefits that it can provide. Gut issues, diabetes, hormonal imbalance, and other medical issues COULD be a good reason for you to incorporate Intermittent Fasting into your routine. Listen and learn!Thanks for being here and hanging out with us!Remember to hit that SUBSCRIBE button to be notified of when we publish new episodes.Also please write us a review/leave us a rating before you leave-- we appreciate it so much!SHOW NOTES0:00- Current Events/NCAA Scandal/Sports10:15- Intro to Intermittent Fasting12:00- Types of IF15:00- Caloric Deficit16:30- Importance of Consistency19:30- IF and Gut Issues22:00- Benefits of IF23:30- Breakfast/Morning Routine24:00- WHY Does it Really Work?Follow J&M on Instagram: @jmelitefitFollow Michelle on Instagram: @melzfitFollow Phil on Instagram: @jaccoma263Our website: http://www.jmelitefit.comSupport the Show.

Send us a Text Message.Wooooooo! Episode 40... can you believe it?!The LEVEL UP Podcast is also officially 5 months old today!!We're pumped you're here and celebrating with us with one of our FAVORITE topics... MANIFESTATION!! This episode is going to be your daily dose of JUST GET OUT AND DO IT. It will wake you up, motivate you, and remind you that you are fully capable of anything.Those huge goals you have? You can reach them-- and past them, too.It all comes down to your mind. Are you positive or negative?Do you talk kindly to yourself or are you your own bully?Let your positive vibrations start here. Start today!REMEMBER to SUBSCRIBE to our channel for notifications when we post new episodes, and be sure to leave us a 5* rating and share us with your friends if you love listening!We appreciate you guys, always.SHOW NOTES:0:00- Intro & Current Events7:30- The Make or Break Year9:15- Positive Affirmations11:00- Annoying Happy People13:00- Placebo Effect15:00- Positive Thinking15:45- Gratitude18:00- Life Happens FOR You20:00- Good Vibrations22:00- Silver Linings24:00- Goal Setting27:00- Traits of Successful PeopleFollow J&M on IG: @JMelitefitFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Find our website here: http://www.jmelitefit.comSupport the Show.

Send us a Text Message.Welcome back to another episode of the Level Up Podcast!!Today we talk CARBS--- the good, the bad, and the ugly.Do they really make you FAT? Are there good and bad carbs?What factors do we look at when choosing "healthier" food options?We cover all of it in Episode 39!We are so happy you're here with us!Make sure to SUBSCRIBE, share us with your friends, and leave us a 5* rating!SHOW NOTES:0:00- Intro/Current Events/Sports5:00- Carb Breakdown7:00- Function of Carbs8:30- Fiber10:00- Moderation10:30- Serving Sizes11:00- Protein Sparing12:00- Ketosis14:00- The Issue with Keto15:30- Fat Gain16:00- Refined vs Unrefined16:45- Insulin Resistance20:00- Survival Mode25:00- Alcohol to Carb ConversionFollow J&M on IG: @JMelitefitFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263SHOP Our Merch, Online Coaching, Monthly Programs, and MORE:www.JMELITEFIT.comSupport the Show.

Send us a Text Message.Welcome back to Episode 38! We are thrilled to have you here.Today we talk about one of the most common health myths out there: SPOT REDUCTION!The idea that you can isolate one specific area of your body to burn fat in or replace fat with muscle. We are here today to do a little myth busting! Come chat with us and learn more about the process of fat loss and muscle building.EPISODE NOTES:0:00- Current Events/Sports10:00- Spot Reduction Intro12:00- Fat Loss Explained13:00- Controlling the Game14:30- Muscle for Fat Loss16:00- Muscle Replacing Fat18:00- Trouble Areas19:00- Cool Sculpting/Lipo21:40- Getting Rid of Cellulite26:00- Bulky MuscleThanks for listening to Episode 38! Be sure to SUBSCRIBE to get notifications when we post our new episodes every week! If you love listening, be sure to leave us a 5* review before you leave!Follow J&M on IG: @JMelitefitFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Support the Show.

Send us a Text Message.We are kicking off our Tuesday talking to you guys about FAST FOOD!!Even if you don't eat it -or rarely do- we tie in today's conversation to the obesity epidemic in America and how fast food plays a MASSIVE role in it! Ever wonder what is considered "SO BAD" about fast food?Can you eat 'healthy' at a fast food establishment?How often is TOO often to eat at Wendy's or BK?We answer all these questions and MORE in an episode you don't want to miss!Make sure to SUBSCRIBE to our channel to be notified when we post a new episode!Don't forget to rate us, and leave us a 5* review if you love hanging out with us.Follow Michelle on IG: @ melzfitFollow Phil on IG: @jaccoma263Follow J&M on IG: @jmelitefitSupport the Show.

Send us a Text Message.Not seeing results? Frustrated and fed up with waiting for your progress?Well today you're getting a healthy dose of REALITY. Come listen to our list of things you should STOP doing that will help you to live a better quality of life, see or recognize your results, and be HAPPIER while doing it all!!Sometimes, it's as simple as a mindset switch.SHOW NOTES:0:00- Intro/Current Events/Story Time10:00- Intro to Things You Should STOP Doing11:01- Negative Talk14:05- Logging Food & Exercise16:20- Minority vs. Majority18:15- EXCUSES21:00- Over Complicating Things25:30- Comparing Yourself to Others27:00- ImpatienceFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Follow J&M on IG: @JMelitefitThanks for all the support and love, you guys!! We appreciate you all!Remember to leave us a 5* rating and subscribe to be notified of all our weekly episodes.Support the Show.