Beginner Diet and Fitness Show

Moving along into some of the final changes in your DIET, Phase 2 now adds in your 3rd Meal.Contact me with any questions or comments at:PersonalTrainerJOEY@gmail.comMeal #3 amounts:6-7 ounces of Meat, Poultry, Fish or Dairy, weighed after cooking. AND: 1 medium mixed vegetable salad with 2-3 Tablespoons of Italian or Balsamic, or Caesar, or oil and vinegar dressing. Just no high calories ‘creamy dressings’ like creamy Caesar, thousand island, French, etc.AND: One ½ cup serving of Potato, Pasta, Rice or Ancient Grain or pasta (no sauce/butter, etc.)

Checking in after you have started the diet. I have started also. And in this episode I clarify something that a few of you have contacted me about.You can reach me at: PersonalTrainerJOEY@gmail.com

In today's episode, I review Phase 1 of our 10-Week Shelter-at-Home Diet. In this first phase, I outline how to measure and choose the food you will consume in your first two meals of the day. The third meal, during Phase 1, will be your choice, however measurement is still necessary.Breakfast- Meal #12-3 ounces of Meat, Poultry, Fish, Dairy (weighed)OR ½ cup of cereal, with lowfat milk if desired (measured)OR 1 egg AND ½ cup or one medium Fruit (not juice) (measured)Lunch- Meal #24 ounces of Meat, Poultry, Fish, Dairy (weighed)AND 1 slice of bread of your choosingAND ½ cup vegetable of choiceAND ½ cup additional vegetable of choiceFats: 2 tablespoons of butter, margarine or olive oil maximum for day.Dinner – Meal #36 ounces of anything for main dish (weighed)AND ½ cup measure of a side dish AND ½ cup measure of another side dishDrink 6 glasses of water throughout the dayAND 1 cup of Milk or Juice during the dayUnlimited Coffee or TeaNO DESSERT, NO ALCOHOL first 2 weeks of Diet

Today marks one week until we start the 10-week Shelter-at-Home Diet! As we go through the 4th of July celebrations here in the U.S., I give you some things I'd like you to keep in mind, and I also talk about what food you should stock up on this week in preparation of dieting.A Food Scale is vital in this Portion Size Control aspect of the diet, so please do your best to have that ready for next Tuesday, July 7th.

At the request of many of you, I have moved the starting date of this 10-week weight loss diet to Tuesday, July 7th.

This Diet will start on MAY 25th ! (NOT May 18th) After a two-year hiatus, I am back with Season 4 of this podcast. Starting us out, let's do a 10-week Spring into Summer Diet.This episode is an introduction for the set-up. In this episode I talk about starting the diet on Monday, May 18th....but, maybe that isn't enough time for people to get on board. So let's plan on everyone getting ready and starting on MONDAY, MAY 25th ! (yes, Labor Day!!)The link to the YouTube Channel for this Diet is: https://www.youtube.com/channel/UCE_mChGJ_F2C8qzCuMxtGWQSo therefore, we will start the Diet on Monday, May 25th !

Part Two of the Holiday Survival Plan. Today we review some of the diet tips I have previously outlined. If you have NOT heard those episodes, please go back to Episode #105 and follow from there, as I go into more detail on these points. This is a quick reference for you to list, so you go through the Holidays (or any time during the year), armed with a plan of action and restraint, and the tools that will help you stay on your eating plan, or at least reduce some of the common mistakes we all make in social situations. 

Part 1 of a two-part series on learning dietary self-control and proper etiquette as a host or guest of a Holiday Dinner or Party.

A quick podcast outlining my challenge for myself while visiting Disney World and Universal Studios. I also remind you to get everything ready for the start of the new diet period beginning October 1st!

Do you find too many excuses for staying on a healthy diet and working out? Do you argue with yourself about whether or not you have the energy, time, etc. to really prioritize your health?In this episode, I speak about a personal experience where I was trying to find the proper motivation and I discuss a behavioral modification exercise that can be very useful. 

To celebrate our 100th episode, I introduce you to a free application that I have been using to track my Diet and Exercise, and because of it, my body fat is dropping at a perfect rate.

How to navigate Summer foods, parties, cookouts and other celebrations. This is the first Podcast under the new name: Beginner Diet and Fitness Podcast.

Do you eat uncontrollably during stressful times of you life? I discuss the topic of Emotional Eating, and how devastating it can be for weight loss reduction diets, and at times, overall personal health. We talk about some coping skills that might help alleviate the severity and frequency of over-consumption.

Let's get the word 'Failure' out of our vocabulary. I stamp the word to death, encouraging you to look at things a bit differently. Please join me.

Do you have trouble sleeping? Staying asleep? Do you sleep weird hours? Join me for a discussion about how to get more rest with better quality.

Don't we all LOVE our CARBOHYDRATES?! Yum! But Carbohydrates get a bad rap, with so many diets trying to get you to give up the food group that your body utilizes for energy. Is there a happy medium? Can you eat your favorite carb foods and still be healthy?

Tools for Diet Maintenance. This is Part Two of a two-part series.

How to keep your weight loss from rebounding. Learn some tools to help you sustain your hard work after concluding your weight loss period. Part One of a two part series.

Trouble staying on your Diet or getting to the Gym? In this episode, we look at the real reasons behind our quests, and what the true underlying motivational factors are in how to achieve success. 

Cravings! Starving! I NEED TO EAT ! Those are the most difficult times of dieting, when you don't feel you have control over your urges. We all have them. No matter what diet you are using as your new eating plan, you are going to encounter unwanted food attacks. What can you do? Just give in to them? Naw.....let's talk about some other realistic tools you can use to get you through those tough times.

Before you sign on the dotted line at a Gym or Health/Fitness Club, make sure you listen to this MUST hear Podcast! I give you insider info on what you need to know to find the gym that is right for YOU. You will hear about what to ask, what to stay away from, how to best protect yourself financially, and how to find a club that truly fits your personal needs. This is one of the best Podcasts I have done. Please give it a listen.

New Year's Resolutions ! Is YOUR Resolution this year going to stick? Do you set yourself up for failure? We discuss common mistakes and some preventative measures to ensure your success this year!

The Technique for Workouts. This reviews the workout technique that I have used with clients, as well as my own training, for over 30 years. Whether you are a complete beginner, or just feel stale in your current routine, this technique will get you some great results. If you are looking to only exercise at home, or are planning a gym workout, listen to this Podcast about the cornerstones of workout technique.

Types of Workouts. This is Part 2 of a 4 Part series. In this podcast, we review 5 types of workouts and which is best for various levels of training. This is applicable to both Women and Men, both Gym Workouts and Home Workouts. In this, and also Podcast #86, you will learn a solid technique of training that can be used for just toning up your body or for serious muscle growth. No matter if you are a beginner or more advanced, this Workout Series is for you!

4-part series about learning to workout. This is excellent for beginners to use in gyms, health clubs, or in your own home. This 4-part series will take you through the steps needed to produce an excellent workout for your own level of fitness. Beginners will love it, and if you're already a seasoned lifter, this is an opportunity to change your technique and get some new growth. This is the introductory episode. 

Balancing Family, Work and YOU. How to discover what to prioritize in your life, and what you might be able to reduce or eliminate through time management. 

Orthorexia, an eating disorder where you might eat too healthy! We look at this bizarre concept, its origins, its signs and symptoms. Also, we look back at the 10-Week Weight Loss Diet, with an added surprise.

Bacon and Processed Meats are now evil! More evil than ever before. Hear about the new World Health Organization statement about some of your favorite foods, and learn how we might find healthier alternatives. 

A 10-Week Weight-Loss Diet check-in, plus a look at what Scientific Studies say about Weight-Loss Success.

Diet tips to get you through celebrations. How I am going to drink and eat at my own upcoming Wedding.

A Diet Update. I discuss a 'bump-in-the-road' I had this past weekend, and preventive tools that we can use when facing a potential 'pig-out'.

Can Blue Zone Lifestyle allow us to live to Age 100? Get the information here about how some changes, or 'fine-tuning' of your current lifestyle, might still allow you to live beyond your anticipated years in a healthy and vibrant way!

How to deal with issues that mess up our Diet. Tips for staying on track, and reaching your goal in the 10-week Weight Loss Diet.

Happiness: How to discover specifically what would make you Happy, and how to seek it.

Behind-the-scenes at one of the Major Commercial Weight Loss Companies. I discuss my experiences working for the company, giving you the true story about the training, sales techniques and appointments with clients, as well as the Truth about the taste and cost of the food. If you are considering joining one of these companies that advertise on tv, DON'T MISS THIS PODCAST !

Cardiovascular Benefits and Longevity as shown in a recent study on the long-term effects of Dry Sauna use.

A humorous look at Aging. This is a re-branding of the previous Podcast: The Human Construction Site Podcasts. All previous episodes will still have the Human Construction Site intro, but they are the archived episodes of this NEW Podcast: Life After 30 Podcast.

How to Plan a Variance in Your Diet.The negativity of the phrase 'Cheat Meal', and a better way to approach your caloric intake.

Positive Evaluations and Attitudes.Today we take the opposite look from last week's Podcast. Today is about CELEBRATION ! We celebrate your successes and work on a true evaluation technique. You are perfect as you are, and sometimes it is so very important that you can feel that.

I get TOUGH with your Excuses.This is a Podcast that will result in the loss of some of my listeners. But...I always said I would be truthful. And in this, I take my role as a Personal Trainer very seriously as I give you a no-holes-barred talk about the Excuses that many people make. A MUST listen, if you have not managed to get yourself going with your Diet and Fitness.

Negative Social Situations and People Who Do NOT Seem to Support Your Efforts for a New Healthier Lifestyle.It's hard to be proud of your accomplishments when your family or friends give you grief for trying to stick to a healthy diet. In today's Podcast, we examine ways to stay on track and avoid the negativity.

Visceral Fat & Diastasis Recti. A discussion of the dangers of internal visceral body fat and an injury condition that can result for men who workout, and for new mothers.