LEVEL UP with J&M Performance

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

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

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: @jmelitefit

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.com

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 Small

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: @JMELITEFIT

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.com

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: @JMelitefit

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.com

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: @jaccoma262

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: @jaccoma263

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: @JMelitefit

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.com

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.com

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.com

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.com

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.com

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: @jaccoma263

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: @jmelitefit

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.

Let's talk all about MEAL PREP today!!Who needs it? What's the best way to go about it?What foods are best? Where do you start?Don't worry.. we are covering ALL the basics for you in this podcast!Listen up, and let's get you prepped to prep!EPISODE NOTES:0:00- Intro, Current Events, Sporting Updates10:05- Meal Prep Basics11:30- Lazy Man's Prep12:15- Meal Planning14:00- Tracking BEFORE You Eat15:00- Importance of Measurements16:00- Condiments and Calories19:30- 'Healthy' vs. 'Unhealthy' Foods20:30- How You Prepare Foods21:30- Seasonings23:30- Macro Food IdeasFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Follow J&M on IG: @JMelitefitWe love you guys!! Thanks for tuning in.Don't forget to subscribe and leave us a 5* rating before you leave!!

Come chat with us today on our very first PODCAST Q&A!You guys are the BEST and always come with tons of questions for us on social media, so we thought we would have you all ask health/fitness questions on Instagram and we would answer live on our podcast. We tried to select questions that we think a lot of you have (even if you didn't ask them!)-- so we hope you take some knowledge away from this episode!Follow Michelle: @melzfitFollow Phil: @jaccoma263Follow J&M: @JMelitefitWe appreciate YOU!Make sure you subscribe and leave us a 5* rating if you love listening!

We all know Protein is IMPORTANT... but do we know WHY?That's what we're discussing today! Come learn all of the different functions of protein in our bodies, and how much we need to be consuming every day. You might be surprised to learn that there is SO much more to protein than just muscle building!SHOW NOTES:0:00- Intro/Current Events6:00- Functions of Protein in the Body10:00- Benefits15:00- How MUCH Protein?20:00- Post-Workout and Recovery25:00- Whey vs. Vegan27:00- Kidneys/Filtration29:00- Importance of WaterFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Follow J&M on IG: @JMelitefit**We appreciate you guys! Remember to SUBSCRIBE, leave us a 5* rating, and tune in for new exercises every Tuesday and Friday mornings!

This is a BIG ONE! Perhaps our biggest topic yet to be honest.Do you sleep enough? And we're talking QUALITY sleep, not just napping on your couch here.What does too little sleep do to your body? And what about your weight loss/fat loss progress? There are so many different hormones regulated when we sleep that when we don't get enough, some vital processes can't work the way they should. So HEY, we're talking to YOU! The person that only gets 3-4 hours a night and runs on coffee the rest of the day... change your ways!!SHOW NOTES:0:00- Intro/Current Events/Sports6:30- Sleep Intro7:00- How Sleep Affects Fat Loss/Weight Loss9:00- Grehlin/Leptin/Cortisol12:00- Brain Activity14:00- Metabolic Rate16:30- Poor Performance20:00- Inflammation24:00- Insulin Resistance30:00- Tips for a Better Night's SleepFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Follow J&M on IG: @JMelitefitAs always, we appreciate you all so much! Please leave us a 5* rating and don't forget to subscribe!

In today's social media driven society, it's so hard to know who is and isn't reputable.So how can we know who is the best of the best ? How can we know when to invest our money and when to turn and run? That's what we're breaking down for you today. Ever wondered if you should buy that popular IG model's Booty Program? Probably not... Listen and learn!SHOW NOTES:0:00- Intro/Super Bowl Recap8:00- Fitness Influencers9:00- Diet 'Coaches'12:30- Investing in Someone Else's Abs14:00- The Why15:30- College Education17:00- Learning on Your Feet18:00- Virtual Training22:00- The Curtsy Lunge24:00- Commercial Gyms25:00- Physical Therapists27:00- Ask QuestionsFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Follow J&M on IG: @jmelitefitWe appreciate you all!! Remember to subscribe to us, and leave us a 5* rating!

Ever wonder what makes the 'greats' so great??Turns out, it's not such a secret formula after all... it's just a lot of WORK!And why aren't more people so great? They don't want to put in the work required.Laziness is an epidemic, it's everywhere... and if we aren't careful we start to see it creeping slowly into every aspect of our lives -- our jobs, our health and fitness, and our nutrition.So how do we combat the laziness and achieve our goals? YOU JUST DO!You set your mind to it, lay out a plan to accomplish it, and you get. it. DONE.SHOW NOTES:0:00- Introduction/Super Bowl0:45- He Didn't Come This Far to Only Come This Far2:45- Winners Win3:30- Mentality and Execution5:00- Excuses Excuses5:25- Later in Life 7:15- Manifesting8:00- Get OUT of Your Own Way9:00- Michelle Dissing Tom Brady11:15- Football and Athleticism 13:00- Effort and Passion15:00- Habits of Excellence16:00- BE EXCELLENT20:00- Intent23:00- Setting GoalsRECOMMENDED MOTIVATIONAL BOOKS:You Are a Badass- Jen Sincero,Can't Hurt Me- David Goggins, Make Your Bed- William H. McRavenFollow Michelle on IG- @melzfitFollow Phil on IG: @jaccoma263Follow J&M on IG: @jmelitefitIf you love the podcast, make sure to leave us a 5* rating before you leave!We love you guys!

Calories... we hear them mentioned a whole LOT!So how do they relate to our health and fitness journeys?Well--- simply put; they are our energy balance. Energy out (our daily activity, workouts, etc.) VS. energy in. (nutrition/drinks/macros)Knowing and understanding how energy balance works can help us to make sure we are properly nourishing and feeding our bodies, and still make progress towards our goals at the same time! Come chat with us!SHOW NOTES:0:00- Introduction/Current Events/Sports/Weather5:30- What is Energy7:30- Energy in Health and Fitness9:00- Where to Begin10:15- What You're Doing NOW is Giving You What You Have/See15:30- Starvation Diet 16:30- The Energy Equation17:00- Exercise Doesn't Burn Body Fat19:00- 10,000 Steps19:30- Adding in Cardio19:45- Preservation Mode22:00- Bioindividuality24:00- Getting 'Bulky'25:30- Turning Fat into Muscle26:30- Body Recomp27:30- Genetics29:20- MacrosThanks for listening, you ROCK!Please subscribe and leave us a 5* rating if you love listening to us, it means the world and helps us to continue to grow.Find us on InstagramJ&M: @jmelitefitMichelle: @melzfitPhil: @jaccoma263

Today's topic: Flattening Your Belly!And you know how we do it... we give you the cold hard facts AND the myths behind this popular fitness goal. We would be willing to bet that most of you want to have a flat, aesthetically pleasing stomach--- but do you know WHY it's so important to minimize that fat for your health? Do you know which products really work and which do not?Well.. after today you WILL!SHOW NOTES:0:00- Intro, Sports3:00- Quarterback Athleticism12:00- Flattening Your Belly14:00- Why the Obsession?15:00- Dangerous Fat15:30- Fat Burners20:45- Waist Trainers23:30- Water Weight25:00- Detox Teas26:20- What Causes a "Fat" Stomach26:45- Digestion is Key28:00- Inflammation28:45- Alcohol Wrecks Havoc31:00- Exercises for a Stronger Stomach31:30- Stretched Out TVAA huge shout out to our sponsor for this podcast; Sports Research/Sweet Sweat!Looking to purchase your own sweat band, sweet sweat, or any other supplements?Head over to sportsresearch.com and use code 'MELZFIT10' for 10% off- courtesy of the LEVEL UP Podcast!Follow Michelle: @MELZFITFollow Phil: @JACCOMA263Follow J&M: @JMELITEFIT

What's the number one rule for health and fitness? Keep it stupid simple.So many issues that we all have with staying consistent and seeing results comes from overcomplicating the formula. All these fancy diets with a bunch of powders and bars and shakes to drink that promises you results in 30-60 days? Fake. All these fitness influencers that tell you that you need to do seventeen different exercises for each body part in order to look like they do? Fake. So what's the best approach for results? Keeping it stupid simple. Start small.Start where you are. Make tiny changes that will be maintainable, and then... stay CONSISTENT with those life changes.SHOW NOTES:0:00- Introduction & Sports Updates7:35- The K.I.S.S Principle8:15- STOP with the Diet FADS10:30- Progress takes TIME!11:45- Yo-Yo Dieting13:40- Fitness Trends14:00- The Magic Body Fat Burning Workout (sike)15:00- Strength Training16:00- The Necessity of Simplicity16:30- Cardio Switch-Up Rumor17:00- The Adaptation Rule18:30- Personal Trainer Pet Peeves20:30- GOALS21:00- Your Program Should Be BORING!22:30- Kickbacks Don't Build Your Glutes27:00- PT Certifications and Credentials

Listen up!! To all of you who step on and off that scale every day (multiple times, for some of you), and allow the number that pops up to dictate your self-worth: IT'S TIME TO STOP!Today we explain WHY the scale isn't a good tool to use in regards to fat loss, at least in an everyday frequency context. By the end of this podcast we want you to have a more accurate picture of what that number on the scale ISN'T telling you, and what tools you SHOULD be utilizing throughout your journey.SHOW NOTES:0:00- Intro, Sports, Weather6:45- The SCALE7:40- Positives and Negatives9:00- STOP Weighing Yourself SO MUCH!10:00- Best Time to Weigh Yourself12:00- Factors that Influence Weight16:00- Sleep16:45- Travel 18:30- The Yo-Yo Effect20:30- NEAT21:40- GOOD Tools for Progress27:00- Start Small, Stay Consistent

YOU! Yes you, listening to this podcast right now... we bet you stress a lot, right?You might be stressing as you listen to this right now because you are late for a meeting.Well, this is the wakeup call you NEED to hear. We dive into what stressing actual does TO your body (both physically & mentally), and how it affects your progress in the gym as well as pretty much EVERYTHING else. Finally, we talk about what you can do to change it! How to control and manage your stress, and ways to slow yourself down a bit.SHOW NOTES:0:00- Intro & Small Talk4:30- What is STRESS7:00- Symptoms of Stress8:00- It's Killing You10:00- Short-term Stress Effects10:24- Sleep & Anxiety11:00- Cortisol & Adrenaline, Stress Hormones12:10- Overeating, Eating Disorders12:27- Drinking to Relieve Stress13:45- Control Your Controllables16:00- Neurofeedback18:15- Preventative Health19:00- Immune System Impact20:20- Good Stress vs. Bad Stress22:30- Stress Management24:15- Slowing Down26:00- The Impact of Technology27:20- BreathingFollow Coach Michelle on IG: @melzfitFollow Coach Phil on IG: @jaccoma263Follow J&M on IG: @JMelitefitLearn more about Neurofeedback Therapy here: https://www.miriamadlertherapy.com/NeurofeedbackEEGBiofeedback.en.html?gclid=CjwKCAiAi_D_BRApEiwASslbJ97JqkSFZNg683W6Kl7aM2UEY-fMbwxHDZgJkCJsjOPk8MQZG3eAahoCVHkQAvD_BwE

Today's topic is REALLY relevant--- today we address IMMUNITY.Not only are we talking about what your immune system IS and what it's comprised of,but we are also talking about how exercise, nutrition, and sleep are the best VACCINE in the world. We recommend different supplements/vitamins to take, and break down the immunity myths vs. truths. Come get a dose of reality with us!SHOW NOTES:0:00- Introduction and Current Events4:35- Intro to Immunity4:45- The "C" Word6:48- What IS the Immune System7:15- Innate vs. Active Immune System7:57- Parts of the Immune System9:50- Importance of Fats11:30- Weakening Our Immunity13:15- Tobacco and Alcohol14:00- The Stress Effect15:00- Strengthening Our Immunity20:10- Vitamins25:35- Immunity Packed FoodsFollow Coach Michelle on IG: @melzfitFollow Coach Phil on IG: @jaccoma263Follow J&M on IG: @JMelitefitThanks for always listening and supporting!!Remember to rate us & leave us a review before you leave!

In this episode we deep dive into your foundation, and the most important muscle grouping in your body-- YOUR CORE! Learn about what it takes to see abdominal definition, how to get 'core strong', and what exercises to utilize in the gym.SHOW NOTES:0:00: Introduction/small talk/sports/weather5:40: The Anatomy of Your CORE 9:15 How to Visibly SEE Your 'Abs'12:52: Working your Abs Everyday14:08: The MYTH of Spot Targeting Problem Areas15:05: Genetics16:10: How a Stronger Core Translates to Stronger LIFTS16:36: Canoe/Dock Analogy17:15: Protecting your Lower Back18:53: Exercises to Strengthen your DEEP Core Muscles20:00: Bracing/Learning to Brace21:00: Core Exercises done WRONG22:42: Stability vs. Strength 24:20: Lower Back PAIN during Plank (why)24:48: Vacuums (the exercise)28:05: Wearing a Belt When Lifting30:00: Stretching Out your T.A.31:30: Closing Thoughts/SummaryA great weight belt (for back support): https://2pood.com/collections/official-usaw-lifting-belts?gclid=Cj0KCQiAlsv_BRDtARIsAHMGVSbm3EXF8uMygusPu4OCrtGEPV9-jnAJwZKvbMvsiGG9FtKbBI8P33waAvwMEALw_wcBA how-to on Vacuums: https://www.bodybuilding.com/content/stomach-vacuum-exercise.htmlFollow Michelle on IG: @melzfitFollow Phil on IG: @jaccoma263Follow J&M on IG: @jmelitefit

Okay, cut the BS everyone. It's a new YEAR.It's time to make those changes you've always wanted to make.Stop living the same year over and over again. Stop letting life happen TO you.Start making every day count. Start making healthy choices. Start letting life happen FOR you!If we have all learned a big lesson from 2020 it should be that we can't control outside factors.However, the one thing we have 100% control of is OURSELVES and our ACTIONS.Use that as motivation to walk into 2021 with confidence and positivity.Time to start eating better, walking more, working out regularly, saving money, washing our faces, and LIVING OUR BEST LIVES!!! Who's with us?!!?Thank you all SO much for listening and supporting us all year long!Follow US on IG: @JMelitefitPhil: @jaccoma263Michelle: @melzfit

Macros? Heard of them?Hopefully by now you've heard the term 'hitting my macros' and 'flexible dieting'more times than you'd like to count. It's popular for a reason, folks!Today we are talking about why we prefer MACRO counting over CALORIE counting,and giving you the breakdown of each individual macro (carbs/fats/proteins)---We also discuss how to apply macro counting successfully, and what to watch out for.Remember-- the key ingredients to starting any nutrition/fitness/health journey is DATA!Data is CRITICALLY important to getting results! So track, track, track!We recommend logging your food that you are currently eating for 3-4 weeks. Don't change anything, just track and write everything down. After thoroughly assessing those numbers, a good nutrition coach can properly assess where you are (input wise) and develop a personalized program for you to follow! If you aren't working with a coach, YOU will also be able to make small & maintainable changes based on your numbers.Here is a great macro discussion & macro calculator:https://www.precisionnutrition.com/nutrition-calculator  Follow us on INSTAGRAM for more content and workouts:J&M: @JMelitefitMichelle: @melzfitPhil: @jaccoma263

Merry Christmas, Happy Holidays!!We hope you are all enjoying your time with family and friends during this holiday season.However... today is a cut through the BS podcast, so leave your excuses at the door and get ready to get HONEST with yourself. 2021 is coming up FAST and it's time to put yourself first and become the absolute best you. How do you do that?1- STOP making excuses2- Decide what your GOALS are, and then break them into short term & long term goals3- Lay out a plan of attack for how to accomplish those goals!4- Take small, maintainable ACTION!5- Stay consistent with that actionThis is it, it's YOUR year... and we couldn't be more excited to share it with you.Our staying on track for the holidays podcast: https://pdcn.co/e/www.buzzsprout.com/1411555/6515557-staying-on-track-for-the-holidays.mp3?blob_id=27243952&download=true

Potentially one of the most important and popular topics on our agenda today.Fat loss... it doesn't have to be such a mysterious and confusing process.IN FACT, it IS super simple. It all comes down to calories in vs. calories out.What does this mean exactly? Well, in order to LOSE fat you need to be burning more than you are eating from an energy standpoint. There are SO many ways to approach this. But all of them take TIME and CONSISTENCY in order to allow your body to adapt and respond to stimulus.What happens when you eat more than you burn? FAT GAIN. Your body stores the excessglucose and energy for use later on (just in case it needs it)-- therefore leading to fat gain.What happens when we burn fat? FAT LOSS. Your body taps into those glucose/energy storages to burn and use for energy when it needs it! Survival mode!If you live local to NJ, here is a great testing center for body mass/body fat: https://www.uoanj.com/sports-performance/body-composition-scan/Link to our SUGAR podcast (for more info on glucose and storage): https://pdcn.co/e/www.buzzsprout.com/1411555/6740095-sugar-the-good-bad-and-ugly.mp3?blob_id=28393018&download=true

Join us for a FUN, light-hearted, casual episode today where we play a game of this vs. that using YOUR votes from our instagram poll!No notebook or thinking cap required today, instead we wanted to give you guys an entire podcast of JUST US in honor of the holiday season!

Results... want them??Let's be real, who doesn't. Today we talk all about the different factors, both internal and external, that can influence your progress towards ANY goal. Of course, we didn't get even close to hitting on ALL of them... but we tried to focus on the MAIN and most important ones.1. Nutrition- what does your diet look like? Specifically. So, are you tracking? What does your supplementation look like? Do you have blood work? What does your timing on meals/food look like? Are you drinking enough water? Are you drinking too much alcohol? The list goes on and on.2. Exercise- are you doing the proper type of workouts for your goals? What does your form look like? How is your intent and execution? Are you focused? Are you tracking your progress inside of your workouts? All factors.3. N.E.A.T. - what does your daily routine look like? Are you getting enough steps? Too many steps? Are you sitting all day?4. Recovery- are you sleeping enough? Quality of sleep? Resting in between workouts? Recovering from intense workouts?All of these factors and more go into your RESULTS. So if you're not seeing what you want to be seeing it's time to ASSESS and STEP UP!

Today we talk SUGAR!That's right, the famous ingredient inside of all our favorite drinks and snacks.But is it really so bad for us? And why? And what about those artificial sweeteners?Well, we have all the answers for you today.Come dive into why we want to avoid excessive sugar consumption (in terms of what it does physiologically to our bodies), why we recommend natural sugar to artificial sweeteners (99% of the time), and how we can utilize and balance out the sugar we are ALL already consuming.Remember: health is about balance and moderation, not sacrifice! We don't have to give up all of the foods we love-- in fact, just the opposite! We can have it all with just a little bit of effort and moderation.DISCLAIMER: The opinions and views discussed on this podcast are not meant to be taken as medical advice or prescription. As always, please consult with your doctor or healthcare professional before starting or stopping any health routines, or before adding new supplements.

Let's talk CAFFEINE!We bet you don't think of it like a drug... but it is!A stimulant to be specific, that can cause many adverse effects if consumed in high dosages.Do you track caffeine intake? You should!! What is the ideal dosing? Between 200-300 mg PER DAY is our recommendation.When should you dose it? Ideally right before or during your workout, so that you perform at your highest ability and therefore get the MOST out of your daily workout!Drinking too much caffeine can actually affect your weight loss/fat loss goals.Why? Because it puts our body into a constant fight or flight adrenaline and recovery state.If your cortisol levels are high from the caffeine response, your body is trying to repair and recover from that stress. Weight loss or fat loss is NOT going to occur in that type of state.In order to be comfortable with getting rid of body fat, your body has to be in an ideal and balanced state. Stress and stress hormones are a BIG adversary to this!!So what's the take-away here?? Be AWARE of how much caffeine you are consuming and WHY you are drinking the amount that you are. Is it so that you can just complete basic functions? Is it once a day, twice a day, or more? We recommend you track & log your intake and then assess your next steps afterwards based on your results.Recommended BCAA's with caffeine : https://www.bodybuilding.com/store/optimum-nutrition/essential-amino-energy.html?gclid=Cj0KCQiA2af-BRDzARIsAIVQUOcqJmVtbKpGVEwFi4PgKGbct2sOGdOIBWLu1IDNHmnG9etUrJh0EJ4aAqtWEALw_wcBDISCLAIMER: The views and opinions expressed on the LEVEL UP PODCAST are not meant to be taken as medical advice or prescription. Please consult a medical professional or doctor before making changes to health routines, medicine, or other  health-related substances. 

Today we talk WATER!!That's right, everything about it- including all of the things we need it for, use it for, and how MUCH of it we should be looking to get.I'm almost guaranteeing you all don't drink enough water..But I AM encouraging you to take the J&M water challenge and try doubling the amount you are currently drinking for ONE WEEK CONSISTENTLY! Then try telling us you don't feel like a million bucks! Water makes all the difference in our physiques, AND helps aid in fat loss, reduces water retention, helps our skin and hair, bone and joints, and so many more things.How could something that does all of these things NOT be necessary??Start today; go on Amazon and buy yourself a sparkly new water bottle that holds 20+ oz.Then try filling that up a few times per day and finishing all of the water for a week!DISCLAIMER: The opinions, facts, and views discussed on the LEVEL UP PODCAST are not meant to be used as medical recommendations or prescriptions. Please consult a doctor before starting any new supplements or health-related routines that you are unsure about.

Ever wondered what you should be eating before those hard workouts?What about after? And did you know that what you eat/consume DURING your workout can be potentially the most important variable towards making progress and seeing results?Well today we learn!Pre-workout: we want to look at a combo of protein to carbs- carbs for energy, protein for repair! Ideally 1-4 hours before your workout, but some of this is very specific to the person so experiment a little to see what works for you and your body!Post-workout:  again, we are going to look for a combination of carbs & protein. For the same reasons as pre-workout, but this time we want to try and consume it within 60 minutes of our workout. This will allow for optimal recovery and growth.Intra-workout: during your workout you have depleted those energy stores and your body is in the best state to receive and utilize nutrients for recovery and growth! We want to look at consuming EAA's (essential aminos), Carbohydrates (in the form of direct sugar, ie; fruit, candy, gatorade, etc.), Caffeine (for increased circulation and max output), and Creatine (if properly dosed).Here are some of OUR recommended products:- Essential Aminos: Jacked Factory EAA's- Optimum Nutrition Amino Energy (BCAA's and Caffeine)- Creatine Monohydrate Nutrabio 

Nervous about maintaining or making progress during the upcoming holiday season?DON'T STRESS! Today we are here to break it down with some basic tips that will help to keep you on track for Thanksgiving, Christmas, Hanukkah, New Years, and any other day you want to celebrate!Summary/Show Notes:1: Holidays are 1-2 days out of the YEAR. Focus on be consistent, healthy, and on-track the MAJORITY of the time and those MINORITY days won't be as detrimental.2: Balance and LIFE are super important. You shouldn't have to sacrifice time with family for your 'diet plan' if you don't WANT to. Take the day or the meal off.3: Portions portions portions. Don't eat to stuff yourself, eat with control and moderation.4: Don't allow ONE day or ONE meal to turn into a few days or weeks worth of leftovers.5: Drink water and HYDRATE! This helps with pretty much...well, everything,6: Keep the rest of your day or days CONSISTENT, stick with your workouts or go for a post-dinner walk and stay active!Basically guys, consistency and balance is key for every day  of the year.We hope you have a safe and happy holiday with your families!

Today we talk 'success'-- and what that may mean to YOU.We deep dive into habits that some of the most proclaimed 'successful' people have in common and some ideas you can start to put into play to start owning your day.Remember- success may be different for everyone, but we can all use a similar road map to get to our individual destinations!

EPISODE 10!! Double digits!Today we take a deep dive into the world of Personal Training.We talk about key differences between a health professional, and someone who just wants to take your money and have you do burpees.The price tag that comes with investing in a trainer is well worth it, but we want you to make sure you are investing in the RIGHT person!!

TODAY on Level Up we dive into strength training!A HUGE topic with so much misinformation surrounding it.Our goal with this podcast today is to give you some clarity and guidance on how to begin strength training if you are just starting out in the 'fitness world', OR what you may be doing wrong, even if you are a seasoned workout vet.Not seeing results? Something is missing. Intent, form, and effort are everything when it comes to strength training.Put those three things into place with a solid workout schedule and you will make some insane changes to your physique! (and probably your life, too!)

This might have been one of our favorite podcasts to-date to record!Today we talk fitness through the ages, and how exercise has evolved and formed into what we know it to be today! We also talk about the different 'trends' and themes fitness has taken on over the years-- hula hoop, vibrating belts?! , jazzercise, aerobics, tae-bo, and even CrossFit! Come chat with us!

Come chat with us, we are here to answer those cardio questions you know you have!FIRST, what is it actually good for?! Is it meant to help with fat loss, or not?And what is the deal with steady state vs. HIIT? When should you apply it? And for how long? Pre or post workout?We will be giving you all the details, science, and more on today's episode!Remember to subscribe and leave us a 5* rating if you love tuning in with us!

ALCOHOL! Chances are we have all had some kind of experience with it..BUT do you TRULY understand what it does to your body? Most of us don't. Understanding the effects of alcohol can help us to realize it MAY actually be what is impeding our fat loss/weight loss/health goals. There is a very fine line between balance and excessive consumption of things that are bad for us! Today we set out to define that line.Come chat with us and learn all about alcohol, serving sizes, side effects, and making healthy changes!

If there's any episode you NEED to listen to... it's this one.Taking your rest days might be one of the MOST important aspects of your training/workout schedule. Without the 3 R'S (rebuilding, rehydrating, and refueling) we won't be making any progress anytime soon. In fact, without proper recovery we can expect higher cortisol levels, more inflammation, higher risk of injury, chronic fatigue, little to no weight loss, and a number of other troubling symptoms!The need for a rest day goes far beyond just taking a 'day off'.It also means proper sleep (REM), drinking plenty of water, eating the right foods, and making sure to stretch and mobilize.We only have ONE body.. it's time to start treating it RIGHT!