Deep Roots Nutrition Podcast

In this episode I talk about the three buckets f health and my top tips on making improvements in each. 

We all have to deal with our biggest obstacle... ourselves. We have all been there before when we want something like greater health or more fitness but do things that keep us from getting closer to those goals. So how do we deal with this back and forth in our heads. In this episode I discuss how ambivalence is normal and 5 things we can do to fight against it. 

Every found yourself elbow deep in a bag of chips realizing you just ate the whole family sized bag and wonder how you got there? It happens to all of us at some point. What we don't realize is that action didn't just happen there in the moment, there were many other little actions and habits that lead to that moment. If we want to cut down on overeating, snacking and make better food choices we need to learn how to identify what led to that moment and then break the chain. 

As a nutrition and CrossFit Coach, I hear a lot of chatter about the newest fad diet or thing that somebody read on Instagram that will help them get lean and fit. These misconceptions take on a life of their own and begin to mislead people who are trying to make a difference in their life. In this episode I break down 5 of the most common mispcneptions I hear at the gym and give a response to all of them. 

As of late, I have seen lots of people doing diets and nutrition challenges. These things are not bad to do but there is a better way especially if your goal is to make lasting change. A more sustainable approach isn't as exciting as one of thes challenges but it actually works. Give this episode a listen if you want to learn about a more effective approach to nutrition and fitness. 

Having a set exercise/ movement practice is key for building fitness. There are many variables at play that determine the quality of your fitness routine. Listen to this episode to learn more about how you can get more out of your routine. 

Getting fit and lean is simple. There are basic practices when done consistently that will lead to progress with our health fitness and nutriton. If the process is so simple then why does it feel hard to follow? Usually we get in our own way. In this episode I will go over 4 common pitfalls that get in the way of keeping things simple and what you can do to avoid them. 

Ever been dissapointed with your results? We all have at some point. What can we do about it? Focus on outcome-based decision making. As a coach the biggest fault I find is people not understanding the relationship of their actions and their outcomes. In this episode I dive into the importance of understanding the affect of our actions on our outcomes and what we can do to make positive changes. 

This episode builds off of Episode #41 and goes over why having a plan and being intentional with your nutrition makes all the difference. I talk about being intentional when it comes to HOW to eat and WHAT to eat. 

I've learned over my years of training and coaching that we experience more struggles than we do success. This is just the reality of the journey. The issue here is that people fail to embrace this concept and give up once they run into challenges. In this episode I dive into this idea and give some practical ways to keep moving forward when things get tough. 

The overwhelming majority of New Years resolution fail. Most people set out expecting change to happen in the New Year but never approach their goals with the right mindset which leads to failure. I talk about 6 different things you can do to start this New Year right and give you a chance to get moving towards betetr health and fitness in 2023. 

I talk with Coach James Scharnick about why consistency and intensity are important for your workouts and how each of those affects the other. This episode will help you understand the relationship between the two and how you can apply these principles in your own workouts. 

Ever get confused by all the conflicting information out there about nutrition? In this episode I break down what habits are most important for getting lean and staying lean. The goal of the nutrition pyramid is to clear up all the confusion and help you understand what actually works. 

Epsiode #55 is a rerelease of Epsiode #31. I talk about putting together a game plan to get through the holidays. This is the time of the year where most people give up on their health and fitness but it doesn't have to be this way! This episode is packed with good idea to get you through the holidays while still enjoying yourself. 

Eat on purpose is a mantra I use to describe how we should all approach nutrition. In this episode I go over and external tool we can all use to build awareness with our nutrition and help us move clse to that goal of eating on purpose. 

Motivation is not a fixed trait. No matter how motivated you are, you can build it over time. Tune into this epsiode to learn the difference between motivation and enthusiasm and how to build motivation to help you move closer towards your goals. 

In this episode, I talk about 5 practices that you can start now that lead to sustainable changes in your life. When we focus on these 5 habits we are empowered to make changes and be reslient in the face of the obstacles that we run into on our fitness and nutrition journeys. 

We all know about fad diets and how they are suppossedly magical. It seems like we hear about a new one every year whether that be through instagram or the latest nutrition documentary on Netflix. In this epsiode I break down what's actually happening when you follow these diets and I give a more practical approach to nutrition. 

Our reward depends on our effort. This episode builds off of the last couple episodes where we talk about self-responsibility, identifying the level of effort we are putting in and figuring out what we can do to improve. We all need tough love and honesty if we truly want to make improvements. 

People WANT change but never really sit down to figure out where they are at both physically and mentally. If you don't have a solid starting point based in reality, then it doesn't matter how much you want change, it just won't happen. In this episode we dive into an activity from Precision Nutrition that will help you get clear on what it is you want, if you are willing to take the necessary action steps, and do you have the resources to make it happen. 

Tough love... we all need it from time to time. In this epeisode I reference and Instagram post by Dr. Layne Norton that goes over what people think stops progress vs. what actually stops progress. 

The first part of this episode is all about hydration, why it's important and how to stay hydrated. The second part is about what we drink and why it's important. 

A common misonception amongst people is that hunger s an emergency and if you are hungry then you are doing something wrong. On this epsiode I talk about why we get hungry and what we ca do to manage hunger especially if the goal is to lose weight. 

Not happy with your results? Have you been spinning your wheels? Sometimes we have to be brutally honest woht ourselves and look in the mirror and ask ourselves: am I actually trying? Tune into episode 45 to learn more. 

Check this epsiode out to find out why focusing on the process is so much more important for your results than being infatuated with the outcome. 

Have you ever seen someone else doing the thing you want to do and they are crushing it? It seems like they have all the momentum going their way and you think to yourself: "Must be nice." We have all had those thoughts before. The problem? Focusing on what others have and what you don't doesn't help you AT ALL. Check out epsiode #43 to get some practical advice on how to shift your mindset to what you can do instead of what you can't. 

I took the gram to see what was on your mind. I answerd a lot of CrossFit specific questions. As well as how to get your kids to eat healthy, where to start with trying to improve nutrition and a whole lor of other topics!

Ever heard the saying "if you fail to plan, you plan to fail?" Well, it's true! One of the biggest pitfalls with people and their nutrition and fitness is a lack of planning ahead and being proactive. It's a simple concept and when you implement it, it works. Listen to this episode to gain some practical knowledge on how to plan ahead. 

Stop overcomplicating things! If you want results keep it simple. This episode goes over 5 simple practices that make a HUGE difference if you do them consistently. 

We have this idea that making positive change in our lives is easy and shouldn't have ups and downs. As a coach, I have seen numerous people quit or give in when they struggle. Struggle is a part of the process so if you quit when you face challenges then you will never get anywhere. In this episode I set realistic expecations when it comes to handling adversity and how a growth mindset will be your best tool in handling those obstacles. 

So often we hear people talk about a food being "healthy" or "unhealthy" but what does someone really mean when they say that? Do we have a proper definition of what makes food healthy? In this epsiode I will break down what people really mean when they say a food is healthy. 

Too often we try to make big changes in hopes that we can reach our goals quickly. The problem when we do this is that we aren't thinking about the long term. What do you do when the diet is over? What do you do when the fitness challenge is finished? If you haven't fundamentlly changed your habits or created a process you can do forever things will just go back to where they were before. Want 8 tips on building some sustainability in your life? This episode is for you. 

When it comes to new trends or hang-ups people have with their nutrition I have heard them all. This episode I go over the 8 most common trends I see and ways to maneuver around them. 

This week I chat it up with a friend and client of mine Randy Lugo. Randy's health and fitness journey has been incredible from being a diabetic to being cured from sickness through, nutrition, exercise and commitment. Randy shares insight on how he made lasting changes to his life and how he is reaping the benefits of being committed to he process. 

New year, new me! A phrase you hear a lot when the year ends and anew one begins. This thought of a new beginning gives people hope that things will be different but let's be real... 90% of New Year's resolutions fail so what should you do? First, listen to this episode. Second, ACT on it!

Ever lack motivation? Listen to episode #33 to learn more about motivation and how to get motivated in your own life. You don't want to miss this episode. 

Have you tried everything and nothing seems to help? I hear that a lot. I've been there before. Listen to episode #32 to learn 6 things you can do to move you past that obstacle. 

Do you struggle with eating during the holidays? You're not alone! This time of the year can be challenging bu there are some simple and effective strategies you can incorporate that will help you enjoy yourself while continuing to focus on your health and fitness. 

Have you ever felt tempted to hit the pause button on your health and fitness when you're experiencing setbacks? You're not alone. Everyone at some point has felt the urge to stop trying and wait for circumstances to get better. The problem with that is life will always have some sort of struggle or obstacle in the way. In this episode my Wife and I will talk about what you can do to keep moving forward when adversity some knocking on the door. 

Does eating past 7pm lead to weight gain? Can you spot reduce body fat? Just a few questions people have about body fat and losing weight. This episode I go over 10 of the most common fat loss myths we hear about and the truth about losing body fat.

Exercise has so many positive benefits in your life but it only works for you if you're consistent and this the thing people struggle with. Consistency is a struggle for most so what can you do to develop consistency? Tune in and find out. 

There are so many different "diets" that claim that their way is the only way to fat loss or they demonize certain foods and nutrients. This makes it hard for people to understand what's true and what isn't. In this episode I simplify it for you with science. Energy balance is what is most important in ANY nutrition goal. Listen in to learn more!

Self-responsibility is a mental skill that the highly successful and high performers have mastered. If you want to make any progress at all towards your goals then you will need to shift some of your focus into developing self-responsibility. Check out episode #26 to find out why, learn what you really have control over and develop practical ways to build this mental skill.

There's a whole lot of misinformation out on the internet these days with nutrition, health and fitness. On this episode I talk about 8 common myths that I am sure you have heard of before and why they are not true. 

Do you ever get overwhelmed with nutrition and knowing where to start? You're not alone. With all the crazy concepts out there about proper nutrition it's easy to get confused. Too many people are focused on the minor details and not the things that will do the most for them. Listen in to know the three best concepts that will transform your nutrition. 

This episode is a continuation of episode 15 so if you haven't listened to that I highly recommend it! I talk with Amanda in more detail about how stress effects our decisions which in turn effects every area of our lives. This episode is filled with plenty of good information so you don't want to miss out.

Every been elbow deep in a bag of chips, scrape the bottom and realize you ate the whole bag without even realizing it? You're not alone! Over-snacking is a common area people struggle with. The problem isn't your willpower or lack of it. It has everything to do with how the food industry processes the food and how we get hooked on these snack foods. Listen to this episode to learn 4 things you can do to win the battle with snacking. 

This week's episode is with Harley Pescosolido. He is an Athlete and Coach in the CrossFit space. We talk about finding value in training, why performance goals are important and how to set yourself up for success as an athlete.

One of the biggest struggles people have with their nutrition is overeating when hunger strikes. Here's the thing: Our bodies are wired to feel a sense of panic when we get hungry which leads to making brash and worse decisions. What's the best way to combat that? Planning ahead and being proactive. I talk more about this in episode 20.

Want to be healthy, happy, recover better from workouts, handle stress better and get sick less often? Be more optimistic and positive. Does that you just smile and act like things don't suck? Not necessarily. I dive deeper into practical ways to improve your optimism and positivity and that will help you reach your goals. 

Ever "fallen off the wagon?" I think we all have at some point but what does falling off the wagon even mean and is it actually a real thing? In this episode I give some more insight behind how this mindset is hurting you and 8 things you can do to get up and get moving forward towards your goals.