The MFS Wellness Podcast

In this episode, Mike and Dan wrap up the divorced dads of daughters trilogy in part III of the segment. We end it on a positive note. We review the best ways to approach and maneuver through divorce, the positives that can come from divorce for both the parents and the children, and the 5 ways to live each day as the hero dad your kids believe you are, as written by Shane Achey of Hero Dad Mission. Thanks to all who have listened to these episodes! Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, we look at creatine. We'll discuss the positive effects on the body and the brain, bust a few myths, and explain why it's great for everyone: old or young, male or female, active or sedentary. The optimal amount of daily creatine is very difficult to reach through food on a regular basis, so supplementation is ideal in this scenario.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike speaks with trainer Kayla Johnson who specializes in coaching women in a perimenopausal phase of life. Kayla helps women ages 35 and up navigate their fitness, diet and mentality through this period of life through proper training, a high protein/fiber diet, and supplementation. This is a great conversation to hear, for not only those who fit this demographic, but anyone looking to improve themselves physically, mentally and emotionally. Thank you, Kayla! Contact Kayla: Website: www.kaylajohnsonfitness.comInstagram: @kaylajohnsonfitnessContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, we look at the darkside of gratitude. While regular practice of genuine gratitude is one of the best attributes to attain as a human being, there's a usage of it that can keep a person stuck, complacent and unhappy. This episode explores the use of gratitude that invalidates feelings and keeps a person trapped in a comfort zone of familiar misery, one where they ignore a source of misery and gaslight themselves into things being just fine. We provide some examples of negative gratitude, how to overcome it, and explain how it's ok to be grateful while still striving for something even better.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike welcomes dog foster Natalie Priest as they discuss the process, challenges, and fulfillment of fostering a pet. Natalie is associated with Illinois Doberman Rescue Plus and has opened her home to dog fostering for over 6 years. If you're looking to do something selfless and help the helpless, dog fostering or volunteering may be a great start! Thank you, Natalie!https://www.ildoberescue.com/Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

On February 17, 2025, I had to face the devestating reality of sending my dog Lola over the bridge and into eternal life. In this episode, I discuss ways to cope with pet loss and 11 positives we can take from our pets and apply them to our lives as humans. Thanks to all who listen and those who have sent me uplifting messages during this tough time.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this eposide, we discuss the affects of addiction on family members or close loved ones. Fitness competitor and personal trainer, Paige Ray, opens up about overcoming this struggle and the traumas associated with it. We review the most common addictions and the affects of them on family, friends and our community.Contact Paige:Instagram: @paigerayfitnessContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike is joined by trainer, Nick Becht and registered dietitian, Mike Gorski to present a conversation aimed at alleviating fear and sorting out misinformation around two foods that have had some negative publicity in the past, red meat and eggs. We review the top myths and misconceptions around these highly nutritious foods and put any cholesterol and cancer fears to rest. Thanks to both of these gentlemen for their insight on this subject!Contact Nick Becht: Instagram: @nichbechtfitContact Mike Gorski (RD)Instagram: @mgfitlifeContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

I went cliché to describe my approach with training and nutrition clients listing 5 ways I operate in assisting with the whole lifestyle change process. If you ever choose to work with me, you'll know what to expect. I am very grateful to have been doing this for over 7 years.Empathy – Asking someone for help isn't easy. Therefore, the absolute most important way to respond to someone seeking guidance is through empathy. I do not speak to clients from a pedestal or in any sort of demeaning, insulting drill-sergeant fashion. I will listen attentively, understand their past, and assure them that their struggles are likely shared by many, including myself. I will proceed to inform them of all the incredibly stupid things I've done and how I've failed and learned from it. This creates a more comfortable, realistic space for them to open up and begin to establish trust.Excitement – Once they feel safe and comfortable, we begin to put together the right process together. This should be done in a way so that there is more excitement and confidence rather than dread, fear, or self-doubt. However, it's still common to feel some uneasiness when beginning a major lifestyle change.Education – Once they begin to establish confidence, see results and demonstrate significant habitual change, then it's best to begin educating them on adjusting macros, calorie cycling, strength programming, and all that other fancy bullshit that just sounds like words to them when just starting out. This is the final piece needed for the client to continue the lifelong process on their own.Everlasting – This is what showcases the integrity of a trainer or a coach. If they're doing this for the right reasons, they will not wish to create a dependency but should leave the client in a position to carry on all the new habits and learned information for the rest of their lives. I'll constantly remind the client that this process is forever…and that should be both a little terrifying but mostly liberating. Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike welcomes Nick Becht back on the show for a discussion on the RFK "Make America Healthy Again" initiative. We address certain points in the policy that may be lacking relevant research and also find positive efforts within the campaign. We address specific food ingredients that have some controversy around them and the validity in the concerns in consuming them. We also brainstorm ideas of how to actually make the country a healthier place not just through food, but through our culture, health care system, societal norms, advertising, and mental health.Contact Nick:Instagram: @nickbechtfitContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In the first episode of 2025, Mike reviews some of the top new years resolutions both of all-time and specifically to 2025, as well as ways to keep these resolutions active throughout the year, avoiding overwhelm and feelings of failure.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike discusses 5 ways to help people stick to their fitness goal, as well as the 10 most common reasons why people find it so hard to start (or maintain) a regular training routine. The objective is to uncover what holds us back from making consistent training part of our lifestyle. We address time, finances, fear, purpose and other hurdles that seem to always appear throughout the process. All of this is very normal. So if you've started and seemingly failed, or never started at all, the best news is that it's part of life and you can begin immediately, but with a more focused approach on what can be sustained...FOREVER. Happy New Year! Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

We received really good feedback on the initial "Divorced Dads with Daughters" episode, so we did part 2! The purpose of these "Divorced Dads" episodes is to create a place where it's accepted to discuss the divorce and parenting roller coaster and offer perspective to anyone based on our on-going experiences.While we're certainly not therapists, nor do we pretend to be, this is a platform where we welcome any questions, input and participation. Dan and Nick join me once again to shoot the shit on the following topics in relation to raising daughters post-divorce:-Life changes since recording part 1.-Splitting holidays.-Do they still believe in Santa Claus?-When should they be left home alone?-The public bathroom situation.-Laundry-Handling minor disagreements and mishaps.We intend to do an episode every 3 months so if you want to join us or suggest any talking points, please do! Thanks x10000000 to everyone who listens and provides feedback! Happy New Year!Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

As 2025 rapidly approaches, it's common when the calendar changes, we contemplate making a change for ourselves. For over 7 years, I've been helping people change their diets, approach to fitness, training routines, habits, behaviors and any fear-based mindsets preventing them from breaking free of the gravitational pull of their comfort zone. The most important thing I've learned over the last 7 years is that there is not one sole “best way” forward. The very best plan for a person hasn't actually been fully determined for them yet. The reason for this is because the best way forward is specific to the individual. The right plan for you needs to be determined by you. “Diet shopping” (aka trying everything that already exists) is a very demoralizing and expensive process where we try to fit a square peg (us) into a round hole (an existing diet). My objective for clients is to create a process specific to them that leads to habitual and behavioral changes that will last a lifetime. There should be no need to search for the “right diet” ever again. There's no waiting around for that “new scientific breakthrough” that'll finally be the one that fits you. We want to combine the rules of our anatomy and physiology along with our personal preferences for results, low depravity, flexibility and the most optimal health possible. Here are just a few bullet points of how the process operates:·        Initial Zoom/phone call. 100% free. No sales, just discussion and understanding of your goals and the initial start-up process.·        Rates: Life is expensive, more than ever. If the plan is flexible, it has to be flexible financially as well.  We'll figure out what works for your needs as well as your budget. The anxiety of an unaffordable plan will not produce the results desired.·        Nutrition: Macronutrient profiles, meal plans, tracking, hybrid. All of which can be implemented. Meal plans will always be weekly, but tracking allows for diversity in food for the week.·        Fitness: Full strength and cardio routines available with progressive overload tracking. Clients are able to send videos for a form check as needed.·        Behaviors: Before any drastic changes, we have to determine what must be unlearned and adjusted before we can implement new. The foundation of our habits may need to be partially or fully destroyed before we can rebuild.·        No limit to contacting me; just some patience for me to get back to you in a reasonable amount of time.·        I operate with full empathy, concern and understanding. I create a place of honesty and trust. If you feel like you've done something stupid, tell me. I'll respond by telling you that it's ok, how we can address it and then 2 things I've done in the past that were equally or even more stupid.·        Extras: Referrals, progress photos and reviews all extend the session by 1-2 weeks depending on the option selected. A monetary referral kick-back incentive is in the works as well for clients and non-clients.I can go on, but my website is attached to check initial options, reviews, results photos, etc. Please contact me however you'd like: through the website intake, text, e-mail, social media, carrier pigeon, whatever works. I've also included a link to the latest podcast episode discussing MFS Wellness in greater depth in the comment section.Hope everyone has a great Christmas and a Happy New Year!Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike goes over "delayed gratification" and playing the long game in the most important aspects in life: Health, Wealth & Relationships. While not an expert on the latter 2, life experiences have played a role in his understanding of the importance of implementing delayed gratification as a means of long term success in both. Of course, there are correlations made when it comes to playing the long game with health and fitness as well. Thanks to all who listen!Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike welcomes birth injury/prolapse coach, Kristine Ziffra for an in-depth discussion on the challenges and changes women face throughout the pregnancy process. Kristine provides a background on her certification and services, we go over the different phases of pregnancy for women, the optimal diet and training in each trimester and postpartum, as well as the birth injuries (such as prolapse) that may occur during child birth, affecting the recovery process for the mother. A fantastic discussion where A LOT is learned. Thank you, Kristine! Contact Kristine:Podcast: "Mama Project Podcast"Instagram: @birth.injury.coachemail: kristine@mamaprojectllc.comContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

I go somewhere I don't really love to go, American politics, but I find it relevant to blab about a few things. This is my reaction to the 2024 United States Presidential election. Please feel free to send me your reactions and thoughts no matter what they are! Always happy to discuss all topics.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike is joined by founder and lead guitarist of the Chicago-based rock band, 7th Heaven, for an in-depth chat related to the 2024 United States presidential election. The guys review the current odds and polls, policies of each candidate, and the overall mentality and extremisms around the political landscape that has taken shape over the last decade. Richie also provides an update on 7the Heaven and the upcoming cruises available with the band. Huge thanks to Richie for joining the episode and his insight and passion on this subject! Contact Richie:www.7thheavenband.comContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

This episode features three dads, all of whom are fathers to two daughters, around the same age. Each has been divorced within the last few years and discuss the struggles, joys, and changes that have come out of the process. The episode focuses mostly on what it's like to be a dad flying solo with raising two girls. We hit points like co-parenting, how to create a unique bond our daughters, doing "girly" things, the dreaded "time of the month" coming into play, the introduction of significant others, and the all-around dynamic, which differs greatly for everyone. We hope this episode can help dads (or any parent for that matter) gain additional perspectives on the whole process.  Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike reviews the cost of college and if the ROI of a degree is truly worth taking on the severe debt associated with student loans. He also reviews the 16 top paying majors and the 11 worst degrees to obtain.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com 

In this episode, Mike is joined by Shawn Pierce, personal trainer and founder of My Weight Loss Coaching. The discussion focuses on just what training/coaching should entail for long term success, Shawn's upcoming challenge, the most common myths in the fitness industry, and the struggles most people face in today's world around health and proper eating. A huge thanks to Shawn for taking time to be on the show and a phenomenal conversation! Contact Shawn:email: myweightlosscoaching@gmail.comwebsite www.myweightlosscoaching.comContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

"Tipflation" in the United States is a growing issue, liked and disliked depending on the person and their line of work. However, there's a reason behind it all. I discuss this new "tip culture" we are in, where it stemmed from, and how I believe it's handled best. I share Instagram responses and other viewpoints from NPR and FastCompany.com in regards to the new obsession with tipping, especially on iPads and self ordering kiosks.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

The Great Food Debate of 2024 is here! I have read the results of the polls with your votes and added my own bullshit comentary on them all. We have some very excited matchups on the card! Fish Fury: Tuna vs Salmon vs ShrimpThe War of the Chocolates: White vs Dark vs MilkThe Veggie Vendetta: Broccoli vs Cauliflower vs Cherry Tomato vs CarrotsBreakfast Bread Battle: Biscuits vs Croissants vs English Muffins vs BagelsAND MORE! Thanks to those who have voted and everyone who listens! Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike is joined by U.S. Marine veteran Mike Tonkovic to discuss and review the question asked to the public via Instagram:Without mentioning a politician by name, what would you change about the United States?We touch on several issues throughout including societal norms, governmental policies, the 2 party political system, cost of education, eating habits, and more!Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike discusses success and just how subjective it can be as it has a different meaning for every individual based on their personal lives and goals.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike discusses the freeing life factor of "ditching what doesn't serve you" and how that can open up a more meaningful, peaceful existence. While the term can sound selfish, the results of this sort of life clean-up are anything but. Eliminating what doesn't serve us isn't only designated to something that is painful, arduous or irritating, but can also be something deep rooted and conditioned that still brings pleasure, but is quietly the time-sucker that leads to neglect of more fulfilling aspects of life.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike reviews some of the biggest regrets stated by those on their death bed, the elderly, and the retired. We all have a different path in life made up of conditioning, trauma, beliefs, and personal choices, but it may be helpful to step outside of our current mindset and attempt to gauge if we're headed down a path of regret later in life. While living in the present moment is most essential, there are times to step away, reflect and analyze the present moment to uncover neglectful behaviors or destructive habits that may be working towards remorse in the future.Episode Sources:Grace Bluerockhttps://www.mindbodygreen.com/articles/the-most-common-regrets-people-have-at-the-end-of-lifeRachel Hartmanhttps://money.usnews.com/money/retirement/baby-boomers/slideshows/10-retirees-share-their-biggest-regretsContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike explains his 80-15-5 lifestyle theory and how it can become an effective eating structure in order to sustain a physique long-term, without rigidity, heavy restriction or fad diets involved. 80-15-5 can look different for everyone, so this episode simply provides a high-level idea of what it is and how it can be implemented initially. Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike is joined by personal trainer and fat loss coach, Nick Becht, for an in-depth discussion regarding the tired battle of "good foods" vs "bad foods." They'll discuss how the mere thought of a food being "bad" can trigger several different negative emotions in a person as well as develop a poor relationship with food. The guys also analyze the role that diet culture has played in creating a mental war within people between the so-called "good" and "bad" foods. Mike and Nick go on to explain how they approach their clients with unlearning this mentality and set them on a path to success through taking control of their own diet and views on food.Contact Nick:Instagram: @nickbechtfitemail: nickbechtfitness@gmail.comContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike discusses the meaning of the term "healthy" and just how individualized and deep the root of the word can go. Use this episode as a starting point to help determine your own personal version of healthy. Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike, and certified personal trainer, Yolie, review her history with disordered eating. We focus on the root of the cause of the disorder, which in this case, stems from youth. Yolie opens up and discusses her 18-year struggle with anorexia and bulimia, overall effect it had on her relationships, and how this has shaped her into the woman she is today. In addition, we take the conversation full circle and give ideas on how we can prevent trauma in our youth around their food intake to reduce the chances of developing an eating disorder. Huge thanks to Yolie and much respect for opening up and telling her story to raise awareness of disordered eating in our society.Contact Yolie:Instagram: @bodybyyolie_Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram, Facebook, X, LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike discusses the foundation of muscle building and the importance of adding lean muscle mass to the human body. End the chase to skinny, unlearn diet culture and see how more food, less cardio, and challenging oneself can lead to an eye-opening lifestyle change.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike welcomes certified personal trainer, macro certified coach, and health mindset coach, Marci Nevin, to the show for a rundown of 9 behaviors that are NOT a badge of honor, but many tend to believe actually are. Some stem from societal conditioning, others are ingrained through erroneous fitness culture, and some are just residual from deep rooted personal traumas. Give this episode a listen and see if you may be wearing one of these behaviors as a badge of honor, and find out how to turn in your badge!Contact Marci: Instagram: @marcinevinContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike discusses the struggles of incorporating an improved diet and effective training routine around work. This includes working from home, the traditional 9 to 5, outside sales, domestic/world travel, etc. Earning a living will be part of our lives until retirement so there's no time to allow our work schedule to destroy our health!Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

The final episode of 2023 and a look into 2024. Mike discusses new year's resolutions, gyms at the new year, and what a new year means to him. Also, the results and answers to the new years themed questions and polls from Instagram. Happy New Year!!Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike is joined by his old pal, Ford, for a discussion on everything Christmas. The guys review the recent addition to the Hollywood Walk of Fame in Macaulay Culkin, Christmas facts and statistics and the answers to the polls and questions from Instagram. There's also a game of clues within the episode that forms a classic line from a Christmas film, the first person to respond with the line to any of the contact options below will receive a free week of nutrition counseling including a macronutrient count, individualized meal plan and consultation. Merry Christmas!Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike discusses Thanksgiving food consumption, some random fun facts about the holiday, and the poll results from Instagram!Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike discusses the most common pitfalls around the holidays in regards to diet and fitness. This includes throwing in the towel completely, guilt/shame, retreating to an idle state, last supper mentality, and being entirely too strict.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike provides his thoughts on Halloween as a holiday, how trick-or-treating is a great exercise for kids that can apply to the real world, some candy related statistics, and the poll results from Instagram. Happy Halloween! Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike explains why it's not ideal to begin a health/fitness journey when "things die down" or when life becomes "less busy." Also, an alternate reason to focus on oneself for the long term that isn't thought about too often: control. Humans look for control and a level of certainty in life. Aspects of health/fitness/wellness offer a form of control that we cannot obtain anywhere else.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, I list off 7 ways I retrain my brain to avoid panic, overthinking, being overwhelmed, or any other stress that generates a similar discomfort in the gut. The brain can be a powerful tool in shaping our internal selves, and it can work for us or against us. I believe, and have read, that it will subconsciously think the worst as a means of protection and self-defense. While that's useful, too much can become self-destructive. So, we have to consciously train our thoughts to alleviate what brings about crippling panic.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

Summer's winding down, fall is coming. Have you thrown in the towel on any of your health/fitness aspirations from the start of the year or from the beginning of summer? If you feel you've failed, it's completely normal, but the reality is that there's no actual failure that's taken place, only self-sabotage. The worst thing we can do when September rolls around is quit on ourselves and wait until the new year to begin re-focusing on our health and well-being. In this episode, I give a few ideas on how to maneuver through the back end of the year, with all the holidays involved, to avoid digging a deeper hole, and even make signifcant progress.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

Have you ever witnessed someone shamelessly degrading their server? Making the bartender uncomfortable with lewd sexual comments? Job-shaming the dishwasher? Berating the hostess? I've seen it all and even experienced it myself. I've worked in food service, in many roles, and can attest that it can be one of the most demanding jobs that isn't given its due when it comes to respect. In this episode, I give my opinion on how poorly some people can treat their wait staff, my experiences in the industry, how we're going overboard with tipping on these iPads for nonsense, and much more. Thank you for listening!Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, I review my experience in a more functional training, circuit based facility, as both a member of the class and as an assistant trainer.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike discusses balancing life and the many aspects that are infused to create the ultimate personal form of moderation. Balance looks different for everyone as it's an individualized effort. There are some major aspects of life that can set the tone for the right balance for everyone, which is mentioned here. True balance is not always 50/50 and all the different major realms of life combine to create that perfect balance of contentment and happiness. Knowing how to re-balance is also a vital skill. We also review the 12 areas of life balance from The Design Coach website. Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike discusses a mid-year assessment and an effective way to start the 2nd half of the year to avoid the pitfall of "waiting until the new year" to begin gaining control of our health and body composition. Many people subconsciously believe they will be a new person at the new year, just by the calendar flipping. This is a fallacy. However, we can make small adjustments from July-December in order to actually BE that new version of ourselves once the calendar does flip to the new year.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | Facebook | Twitter | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike explains the steps to obtaining a summer body and how to eat well at events like BBQs, pool parties, festivals, etc without completely deraling progress or spiraling into a pit of shame, failure and self-disgust. It's summer, so we want to enjoy the weather and the events that go along with it, all without clouding the fun with guilt and negativity due to diet mentality.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | Facebook | Twitter | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike welcomes army veteran and mindset coach, Vinny Centamore to the show for an in depth discussion on victim mentality. This is a mindset that can be incredibly damaging and spiral into depression, anxiety, substance abuse and other negative factors that ruin a person's quality of life. We provide an analysis of what victim mentality is, how to identify it, how to cope, and the self-awareness needed to overcome this life-crippling thought process, which is usually subconscious and rooted in ego, insecurity and in some cases, extreme narcissism. Huge thanks to Vinny for coming on the show, his expertise on the subject, and his service in the United States Army.Contact Vinny:Instagram: @nvacoachingWebsite: www.novictimsallowed.comContact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | Facebook | Twitter | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike works to defeat a chronic disease that has plagued the world since the late 90's and that's "Carbphobia." The fear of carbohydrates causing fat gain is now a debunked myth. We are meant to eat carbs, especially those high in fiber and slow digesting. Carbs improve our mood, body composition, and energy levels. If you're still stuck under the spell of "Carbphobia" give this episode a listen and break free of the nonsensical chains.Contact Mike:Mike Sinopoli - NASM Certified Nutrition CoachInstagram | Facebook | Twitter | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike welcomes trauma informed breathwork facilitator, Lina Cannella, to the show for an in-depth discussion regarding the effects of quality breathwork and how the simple (or maybe not so simple) act of breathing deeply with purpose in solitude can alleviate several mental, emotional, and bodily stresses. We go over the top benefits, struggles when starting out, as well as Lina's history with breathwork, ice baths, and the process in becoming a certified breathwork facilitator.Contact Lina:Instagram: @lina.cannellaContact Mike:Instagram | Facebook | Twitter | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com

In this episode, Mike welcomes United States Marine Corps. veteran, physique competitor and trainer, Bryan MacBeth to the show for a discussion on how the gym, and training in general, can be a source of saving one's life. Not only physically, but mentally and emotionally as well. This episode is designed for non-military civilians to gain an understanding of the traumas and stresses that can occur after service, and how they're handled. An additional purpose of this episode is to educate those quick to judge the fitness space as straight narcissism and vanity, that in many cases, there's a much deeper meaning to it all that supersedes what's seen in the mirror or social media.Contact info for Bryan MacBeth:Instagram: @team_bmac & @titans_of_fitness_84Email: bryan.macbeth@gmail.comContact info for Mike Sinopoli:Instagram | Facebook | Twitter | LinkedIn: @mfswellnessemail: mike@mfswellness.comphone: 630-361-4907www.mfswellness.com