Moulton’s Mind & Body

Patience is key to being successful in whatever you want to do. That doesn’t mean to take it slow. It means that it takes time to figure out who you are and what you want out of your life. Don’t allow others to make you feel pressured or rushed into something you don’t want. It’s your life. Take control of it and don’t be scared to fail or try things. That’s how you find out what works and doesn’t. It also will lead you to what you want.

This podcast is about how so many people dread Mondays. I talk about how a lot of this is the mindset you have. Also how its up to you to set yourself up for success. You have to look who your surrounding yourself with, whether its a positive or negative influence or setting a higher standard for yourself. 

Focus on the positive and what you can control at a time like this. Its a time to plan out things moving forward and do some self reflection on yourself.

The new MMB Daily Vlog is a way for me to talk to you daily about what is on my mind. These podcasts will be 5-10 minutes long and could be about anything. I hope you enjoy and take some value from them!

The New Year is almost here! This is the time where everyone wants to make all kinds of lifestyle changes. They are setting goals to lose weight, build muscle and to start the year off right. In this episode I discuss 4 things that will really impact those goals. Those things include focusing on your Nutrition, Diet, Sleep, and Hydration. If you can execute these 4 things I truly believe you will take a huge leap towards whatever those fitness goals are!

I think a lot of people can relate to this episode. Way to many people stress about overeating on Thanksgiving or any given holiday. Now ideally you don't want to stuff your face until your so full you can't move but that being said, it isn't the end of the world. When the next day comes, just focus on getting back on track. To many people panic and start severely restricting calories or over doing it in the gym after a day like this when in my eyes all that does is cause more stress and make things worse. Its very easy to over think these type of situations. Its simple. Enjoy the family and holidays and when there over go back on track when it comes to the gym and your normal diet that you been eating. Things will balance back out. Most people will see somewhere from 1 to maybe even 8 pound weight gain the next day. The reason is because on the holidays your most likely eating foods that are high in carbs, sodium, and most likely drinking a good amount of water. By doing this you will retain a lot of water and store those carbs as glycogen. This is why your going to see that weight increase. A great thing to do is to CRUSH a great workout the next day. Use those calories! But seriously don't beat yourself up or stress out about it. Move on and take one day at a time. Happy Holidays!

In this podcast I had the pleasure to have Gina Valles on. If you don't already know her, I highly recommend checking her out. She is the Owner of Gina's Total Fitness. She currently has her own gym where she does group strength and condition training classes out of and also 1 on 1 personal training. She has a incredible passion for fitness and wellness which has lead to her building a following on Instagram of over 100,000. Her energy is contagious and its almost impossible to not want to get better from just being around her. Gina's goal is to impact as many people as she can and to help them live to there true potential not only physically but mentally. We discuss the the challenges she went through, depression, mindset, goal setting and how all of these things have only made her stronger and helped her get to where she is today. You can follow Gina on Instagram at ginavallesfit www.ginastotalfitness.com Also we talk about CBD Oil and the impact it has had on her https://www.cbdpure.com/

In this Episode I talk about the part year of my life and the ups and downs which led to me being where I am today. I discuss how injuries mentally and physically affected me. I talk about how I took steps backwards in my career and have felt more lost then ever, and finally how being 29 has been messing with me because of all of this. I feel like a lot of you will be able to relate in some time of way. I hope you enjoy the podcast.

In this episode I had good friend Andres Ramirez on the podcast. He is the Owner of The Funk Box Studio in Pittsfield Massachusetts. He grew up he watching Americas Best Dance Crew, World of Dance, So You Think You Can Dance and was hooked. At 19 he started break dancing and shortly after that he decided he wanted to more. This led him to opening up his studio called The Funk Box Studio. Andres over past 7 years has had some challenges but with his positive mindset and driven mentality, I can firmly say this is only the beginning of big things for him! If you are looking for someone that doesn't take no for a answer and believes that anything is possible if you are willing to work for it, then give this podcast a listen and him a follow. This podcast is sponsored by LIVone 10% MMB Here are links to Andres and his The Funk Box Studio Instagram- thefunkboxstudio_ Instagram- andres_funkylilbeast Facebook- The Funk Box Dance Studio  Facebook- Andres Ramirez

I've been getting the question..... how am I training for the savage race? Well here is a short podcast explaining my mindset going into the race. It's a little out of the norm when it comes to your typical training that you see most average gym goers doing. I plan on doing 5 full body workouts a week. Yes I said 5 full body workouts. The idea behind it is that i am going to fatigue the whole body and let it recover together. That being said the only way this is possible is if you manage your workload on a day to day basis very carefully. If you don't, you will find yourself over trained very quickly. You will find my workouts having a bit of everything in them but the exercises that I will be doing will somewhat replicate the things that will done in the race. Examples will include farmers walks, push ups, pull ups, dead lifts, lunges and so on.

In this episode I talk about why I am doing a SAVAGE Race. I discuss why I think it is an amazing chance for everyone to step out of there comfort zone and test themselves mentally and physically. Over the next 97 days I will be documenting my training and nutrition to help anyone that is interested in doing it. I created a Team MMB when I signed up for it, so if you are interested in being part of the team please join and we can crush it together. This race is on July 13th in Barre, MA. It is currently $75.00 to sign up with a $15.00 insurance fee. I truly think we can get 10+ people which will make it a blast.  Here is the website you can sign up at. Also sign up for a 10am wave with Team MMB. https://savagerace.com/event/boston-2019/ If you want personal programming you can fill out a application on www.moultonsmb.com Also if your interested in Coffee Smart check it out at https://livonenutrition.com/coffeesmart

In this episode I give my opinion on whether its worth getting your degree or not, specifically in the fitness field. I also talk about my experiences in the fitness field and if going to school for my degree was worth it. Lastly I give all the different options there are in the fitness industry that most people don't talk about. 

I have had alot of people asking me to help them build there own nutrition program and the biggest problem I see is that most people are purely overthinking it. Its not because there not educated but because there is so much information out there and it can be confusing and overwhelming. In this episode I discuss why I think if you start thinking about things logically, you will learn that it isn't as hard as you think to get a plan together. You will learn how to create your own nutrition plan as well a balanced diet consisting of proteins, fats and carbohydrates. Its that easy!

This episode was a bit of a controversial topic when I started to discuss how I am not a fan of St. Patrick's Day because of all the excess drinking and how I think that people should start prioritizing there overall health.

This episode is a Q&A. I love when you guys ask me questions. It makes it alot more fun for me and it allows me to get to hear what you all want to hear. These are the questions asked! 1. What was the hardest part about competing in bodybuilding? 2. Am I going to compete again? 3. What is my favorite ice cream? 4. How bad are BCAAs? 5. How long should someone bulk before reaching the maintenance phase? 6. What are some tunes to get shredded to? 7. Is intermittent fasting or fasting in general better then keto, paleo, etc? 8. What supplements do I take? 9. What are macros?

In this episode I give my honest opinion on what I think it takes to build muscle and lose weight. I think people say that want to make a change but are not willing to put in the work and make changes to there life that will allow them to see those changes. This includes tracking your food, following a program, sleeping and hydrating. These are all key to get the results you want not only in the gym but to improving your overall health. 

In this episode I had my fiance Bri on. This was a very important and emotional episode that I think alot of people can get alot out of.. Bri talks about her experience with a eating disorder and the steps she made to get to where she is today. Eating disorders are no joke and impact so many people. I urge you to share this because you never know what people you are impacting. 

Episode #18 is all about decreasing your stress levels and managing your stress. We all deal with stress but some of us manage it better then others. I am a firm believer that through exercise, nutrition and sleep that all of us can truly change our lives and reduce our stress levels. I also explain what I do and how these three have impacted me.

This episode was a ton of fun for me. I had my good friend Todd Selva on the podcast. He is the Owner of MVP Strength Camp, and a Strength & Condition Specialist. He was someone who had multiple major back surgeries and was told that he would never workout again none the less be deadlifting again. He has overcome so many odds and didn't let society tell him what was possible. He is someone that has inspired me over the years and is a big reason why I am doing this podcast as we speak.  I highly recommend following Todd as its just the beginning of many big things for him. 

In this episode I break down an easy way that you can build your own workout. I discuss how to structure a 3,4,5, and 6 day workout split. While listening to this, remember that this is my opinion on what I think is best for the average gym goer to the advanced lifter. Also remember there are many exercises that can be used for each day so when in doubt look the exercise up or use one that you are comfortable with. At the end of the day if you can be consistent with any program and continue to challenge yourself whether its increasing the weight or reps over time you will continue to get stronger. By doing this, eating the correct amount of food, sleeping enough, and staying hydrated there is no reason you can reach your fitness goals. 

In this episode we had our second guest on Nate Kingsley. He is a former Springfield College Graduate with his Bachelors in Exercise Science and is a Strength and Condition Specialist. Whether it's getting as strong as he can in the gym, jumping in to close to freezing temperature oceans, running a 50k trail race with only 16 weeks of training, I can honestly say  he is someone that always believes in pushing himself mentally and physically. He went to North Eastern to pursue his DPT but after 6 months decided he had a idea and wanted to pursue something very different. That's when He co-founded LIVone. They have a product that could be a game changer when it comes to what you are putting into your coffee. He is someone I think a lot of you can learn from no matter what stage of life you are in.

This episode I discuss what I do every night and morning to set myself ready for success. Having a routine is key to reaching any goal that you may have and these are some things I do each day to help reach mine. 

This was a super fun interview that I was lucky enough to do. In this episode I interviewed a great friend of mine Lu. He is someone that has supported me in everything I have done over the past years. He is also someone that has motivated and inspired me over the years. He has a amazing story and it is only the beginning to what he is going to accomplish. He was born with cerebral palsy which for some people can be tough to overcome. It hasn't phased him. He went on to Springfield College to do his Bachelors and is currently working on his Masters. He also found a passion in wrestling and is determined to get his first win which I have no doubt he will. It was a honor to have him on and i urge you all to listen in. And remember NEVER GIVE UP!

Hey Everyone. I hope you have been well. This podcast is about where I have been and why I haven't been making any podcasts. I will also explain my plans moving forward and how I will be having guests starting this weekend.

In Episode #11 I talk about our New Years goals, how if your already starting to struggle with them, and what we can do to get you back on track. I talk about planning ahead, staying accountable and doing them for them for the right reasons. 

In this episode I talked about my most recent setback and how I plan on getting out of it. Setbacks are something that are tough on you mentally and physically. I believe its something that can be done but it takes work day in and day out. If you are able to do the work we talk about in this episode I believe you can come out of it stronger and better then before.

In this episode I breakdown how to build your own workout whether you are training once a week or six times a week. I also explain the most efficient way to put a program together which will allow you to maximize your results in the gym.   Thanks again for watching! I appreciate the support!

Here is our Top 10 Questions of the week #3. This has been a weekly occurrence because of all the positive feed back I have received. If you want to put a question on the show I'd love to hear from you! You can reach me on Facebook, Instagram or Youtube.  Top 10 Questions  1. What was the first meal I had after my last competition  2. Do I take any supplements?   3. Describe the feeling of winning your Pro card  4. Should I do cardio before or after my workout?  5. How do I get a flat stomach?  6. Are free weights better the machines?  7. Why are your muscles sore after your workout?  8. How often should you workout?  9. Why do I weight less in the morning?  10. Should I eat at night or stop after dinner? 

In this episode I discuss my thoughts on setting New Years goals and why I am not a big fan of it. 

I talk about how people hold themselves back from being the person they want to be. They are just scared and worried about other peoples opinions and they surround themselves with unmotivated friends. In the end you have to stop making excuses and take accountability. I hope this episode opens your eyes a bit and allows you to start making decisions for yourself and not for other people.

Thanks again for all your questions! I wouldn't be able to do this segment with out you. Tonight's episode was our top 10 questions of the week. They range from cheat meals, over-training, problems with the fitness industry and much more!

This is a fun podcast for me. I got invited on to a friend of mines podcast Nedu Izuegbunam. His podcast is called "The Nebraska Gentleman". Hes a great guy and I was very excited to come on his show to talk nutrition, lifestyle and what it takes to make the right choices.

This episode I talk about how fad diets are destroying us, how we are ruining our metabolisms by cutting all of our calories and finally how were not eating enough to build the muscle we want. This is a topic I talk about on the daily and Its something I am passionate about because most people are just being lied to.

Thanks again for all the great feedback! I received alot of questions after Episode #1 and thought it would be perfect for Episode #2 to do a Q&A. I hope you enjoy. I took the top 10 questions that I received from you guys.

I talk about my background, why I decided to start a podcast and the plans moving forward. Thanks for listening! I look forward to having you back for the next one.