F2FHQ 056 The Pareto Principle

A few positive changes will get you MOST of your health gains.   Zack and Carol chat about minimum effective dose and how social media can change your life for the better.

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva and along with me is Zack Carlson from TheGunBench.com. In this podcast we are chronicling our journeys from Fat to Fit.  We talk about pursuing a healthier lifestyle not only in diet, but in all areas of life.

THANK YOU Firearms Radio Network for sponsoring the bandwidth of this show!

WEIGHT IN REVIEW:

Where we started our journeys: Zack 278.2, Jake 228, Carol 145

Zack (Abstract/Sequential Personality): Probably close to last week?

Jake: 205

Carol: (Commitment to the Group) 121.4 lb

TWO WEEKS IN REVIEW:

Update from Zack: www.thegunbench.com

http://gunupthemagazine.net/2013/10/02/optimizer-horizon-adjustable-scope-mount/

http://troyclopton.com from God & Guns podcast is having great success with these supplements.  Click on his link to learn more.

Update from Jake:  I want to do Tough Mudder but it would be irresponsible from a time management perspective.   So what is his excuse for the squat challenge??

Update from Carol: Caroline and I were both chosen as 40 Over 40 Contest Winners by Smoothie King.  (Thanks for the nomination Lorraine Becker); Juice fast went well and seemed to help me get deeper into ketosis when I got right back into LCHF.

TOPIC:

Are you driving yourself crazy trying to get fit?  Consider the Pareto Principal.  Also, online communities and virtual support can make a huge difference to you in your journey.  It doesn’t have to be with us.  Try a squat challenge through Facebook or a meetup group in your area.  But we would love to have you along with us!  Here are a few ways to connect with us and other F2FHQ listeners:

Official Fat2Fit-Biters Site: http://www.fitbit.com/group/22BHX3

Fat2Fit HQ Sparkteam

www.facebook.com/fat2fithq

www.myfitnesspal.com/zekestout (from Talking Lead podcast)

www.myfitnesspal.com/carolssalva

Carol’s ketogenic journey:

Ketone strips arrive from Canadian pharmacy on 9/6/13...

Date

% Carbs

% Fat

% Protein

Blood Ketone

9/7/13

9%

45%

46%

0.6

9/8/13

10%

67%

23%

0.3

9/9/13

10%

70%

20%

0.6

9/10/13

10%

68%

22%

0.9

9/11/13

10%

65%

25%

0.3

9/12/13

11%

69%

20%

0.6

9/13/13

17%

67%

16%

0.8

9/14/13

9%

77%

14%

1.3

9/15/13

13%

74%

13%

1.1

9/16/13

9%

71%

20%

0.1

9/17/13

14%

74%

12%

0.9

9/18/13

8%

75%

16%

0.6

9/19/13

9%

70%

21%

9/20/13

13%

68%

19%

9/21/13

17%

70%

13%

9/22/13

94%

2%

4%

0.4 K 116 BS

9/28/13

9%

67%

24%

0.9 K

            JUICE FAST

9/29/13

8%

71%

21%

9/30/13

14%

66%

20%

1.1 K

10/1/13

8%

79%

13%

2.0 K

10/2/13

3.1 K

TOUGH MUDDER

Join Team FRN!  June 7th in Nashville, TN.

Run (walk a lot) with hosts from Student of the Gun, Talking Lead, We Like Shooting.    Our team will also include none other than Jim Erwin of US Elite Gear.    Also joining us will be Rock Star guests:  Stacy Knickerbocker, Steve Anderson, Lisa Jarmon and Dr. Cynthia Krom.  LOOK OUT WORLD!  HERE WE COME!!

www.toughmudder.com

Shoes that are great for Tough Mudder: http://www.6pm.com/vivobarefoot-breatho-trail-l-light-grey-dark-blue

FEEDBACK:

Jammor66 from Sparkpeople: Gave us his whole journey and he is making greatI have been listening to the podcast for a year and like it.I would love to be able to do a Tough Mudder or Spartan some day.

Kristin from Sparkpeople:  Wrote some great feedback on episode 54 about her own reasons for wanting more safety on the trails when running.  See her comments at www.fat2fithq.com/054

NEXT WEEK:

Caroline reports about Tough Mudder

iTUNES!

Thank you for the iTunes reviews!  Fat2FitHQ Itunes Link

We depend on your valuable iTunes reviews.  It helps the show become more visible in iTunes and helps guide our content.

How do I leave a review you ask??  Read on...

HOW TO LEAVE  A REVIEW IN iTUNES

Depending on your device, you may be able to just click the link above, see the iTunes preview page and click your way into ITunes and our show.  It is easy from STORE and so it may be obvious on your screen or you can follow the steps below.

For help, watch this youtube video  (thank you John White for this)

http://youtu.be/XFtkUk_qiZQ

To leave a review using an iPhone or iPad, watch: http://m.youtube.com/watch?feature=plcp&v=9eMFNiBrnHY

Here are the steps to leave your MUCH appreciated review:

  1. Go to STORE in iTunes or in your Podcast App
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Wrap-up

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Come join us on our journeys from Fat to Fit!  A show about pursuing a healthier lifestyle not only in diet, but in all areas of life.