F2FHQ 091 - Actor and Trainer Micky Francis

Micky Francis joins us today to chat with me about what it is like for the average person to navigate all the new science coming out in health and wellness.  Micky is a new listener to F2FHQ and found us through our show with John Kiefer.  We are going to recap some of our journey in this show but also hit on some key elements for us in staying informed and motivated when there is a monsoon of information swirling around us! Welcome to the Fat2FitHQ podcast.  I’m your host, Carol Salva of the Firearms Radio Network.   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.

Micky Francis is an Athens resident who has been serving the Athens/Watkinsville and Madison areas as a Fitness Professional for almost 7 years.  He has worked with everyone from local celebrities to busy moms, writers, teachers, young athletes, accountants and lawyers.  He is well known for helping people drop inches and lose body fat.   He uses a variety of training methods and keeps the workouts ever changing and interesting, unless the client is training for a show, or sport which requires a specific approach.

Follow Micky on Twitter, Instagram and My Fitness Pal - @actormicky

www.DiaryOfAFatTrainer.com

www.AdvancedPersonalFitness.com

He can be reached at 706-424-6591 and his e-mail is alpha7trainer@gmail.com.

Education and Certifications :

Associates Degree – Truett McConnell - Dean’s List, Who’s Who Award

Fitness Mentorships – Tim Joyce, Mike Boyle and Alwyn Cosgrove

Certified Personal Trainer – NFPT

Phase 2 - Master Fitness Trainer Certification  – AAAI-ISMA

Sport Nutrtion Consultant  – AAAI-ISMA

Paleo Nutrition Seminar w/ Robb Wolf - Crossfit Specialist

Funtional Movement Screening Certified – Gray Cook/Lee Burton

3rd Degree Brown Belt – Aikido

First Aid Certified, CPR Certified and AED Certified

LINKS WE MENTIONED:

Chris Tinder Show on Intermittent Fasting

Shows we did with Jimmy Moore:  First show and Second Show

The FitCast Podcast

Sugar the bitter truth video: http://youtu.be/dBnniua6-oM

Habit video:  http://youtu.be/voX0gUn_JOI

Micky found us through our show with John Kiefer: www.fat2fithq.com/081

John Kiefer's podcast: Body.IO

Road to Ripped

Documentaires:

Food Matters Documentary

Fat Head Video

Our show with Abel James: http://www.fat2fithq.com/029/

Ben Greenfield Fitness

FROM THE COMMUNITY

Angela Neale and her CarbNite journey!

Hi Carol! I just wanted to let you know that I'm doing great on Carb Nite so far. Tomorrow it will officially be a week and I've already lost 6.1 lbs. I cut back on my workouts last week as well. Holy cats! I actually have to go shopping for new work clothes (size 6) as my other clothes are just hanging off me. -Angela Neale

Angela and I have traded more emails about how well CarbNite is going for her.  She is proof that we should continue learning and trying new things.  I applaud her for stepping outside of her comfort zone to try something new that might even sound a little unconventional.  Angela is getting more recovery time and learning more about how foods are affecting her efforts.  GO ANGELA!!  Congrats on your progress! Keep us updated girl, we are proud of you!  - Carol

TOUGH MUDDER:

New Tough Mudder page!  http://www.fat2fithq.com/mudrun/

Join TEAM FRN:  The Gun Runners!

We call ourselves runners but we are mostly gun-walkers.  Run/Walk with us on June 7th in Nashville, Tenn!

Watch Caroline’s Tough Mudder Journey:  http://youtu.be/gQ-DhvWBYOI

www.toughmudder.com

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

CONNECT WITH US:

Myfitnesspal Group: http://www.myfitnesspal.com/forums/show/51771-fat2fithq

Friend me on mfp: www.myfitnesspal.com/carolssalva

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

Fat2Fit HQ Sparkteam

Facebook: www.facebook.com/fat2fithq.com

iTUNES!

Thank you for the iTunes reviews!  

Please leave us a review in iTunes to really help out the show. Fat2FitHQ Itunes Link

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

Wrap-up

Please leave us a review in iTunes to really help out the show. Fat2FitHQ Itunes Link

  • Send feedback to success@fat2fithq.com

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

F2FHQ 077 - Lisa Jarmon, Down 94 lbs and Ready for Tough Mudder

What did she do to lose so much weight and keep it off??  Well...everything.  Join us this week as Lisa Jarmon tells us about different protocols that she has tried and how successful each was.   Lisa has some great words of wisdom and her favorite free resources to share with us.

Welcome to the Fat2FitHQ podcast. I’m Carol Salva of the Firearms Radio Network and along with me is Lisa Jarmon of Middletown, Ohio.   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.

TOPIC:  Lisa Jarmon's Story:  

In November of 2009, I found myself at 262 lbs.  Somehow I had allowed myself to get closer to 300 than 200 - sobering! I knew that with a family history of heart disease, I was headed for an early grave.  Starting with Weight Watchers and journeying through a number of plans and methods (some wiser than others), I’ve lost 94 lbs. and would like to lose an additional 20-30.  Since I was urged to set a goal for this year (Carol:), I am working hard at fine tuning it and figuring out what it will really take to get to my goal.

I’d like to share some of what I’ve learned, some of the best resources I’ve found, my biggest frustration about sharing my story, and what I’m most passionate about.

Tip of the Week:

Samantha Sgruggs, RD gave us a great tip for Brussel Sprouts.  “You just gotta cook them right! Some people steam them or boil, which traps that Brassica gas. Saute = best.@Nutri2Fruition

Links we mention:

Movie: Fat, Sick and Nearly Dead (Joe Cross and his amazing Juicing journey!)

John Kiefer & Carb Nite

Ben Greenfield fitness

http://www.bengreenfieldfitness.com/

Underground Wellness – Sean Croxton

http://undergroundwellness.com/

Dan French – Healthy Comedian (start from the first podcast – just like Fat2Fit HQ)

http://healthycomedian.com/

My latest find (thanks to Sean Croxton) and the one I’m super excited about!

http://foodbabe.com/

Dr. Jason and Mira Carlton

http://www.caltonnutrition.com/

Guinness World Record Oldest Female Body Builder Ernestine Shepard

Lisa's home set up to prep for Tough Mudder.  Go Lisa!!

Great little home gym you've set up there Lisa!

From the Community:

Sandra from Vancouver BC on F2FHQ website: “...Working on Tough Mudder for a while, now I’ve done a ½ and strength training.  Has young guy team (yay) and needs some lady friends….I hope Zack and Jake realize their early shows together are a great listen for newbie dieters. It's great to hear people have the same struggles with deciphering all the diet info out there and to learn we all go through cycles of good days and bad days.  (See Sandra’s complete feedback at www.fat2fithq.com/069)

Keep it up! A faithful listener.

Sandra...Heeeeey… how about Tough Mudder Whistler?? … check our this video that shows how my buddy Caroline overcame her fears and conquered her first Tough Mudder last October: http://youtu.be/gQ-DhvWBYOI

Thank you again for writing, Sandra. Good luck getting some girls on that Tough Mudder team.  Thanks for you support over on the Facebook page and for this feedback. I appreciate your kind words.  Please stay in touch!!

Carol

From Jay aka Geardad

Howdy, Carol! I really only have ONE goal for 2014 and that is to actively pursue kaizen - (Philosophy of improvement or change for the best.)   I just want to make small incremental changes to improve myself, and thus my life. But to be more specific:

1. Be a better dad and husband today than I was yesterday.

2. Tell my wife every day that I love her. (Sadly, I don't do that hardly enough. It's mostly the autopilot stuff - you know, before I leave or after I come home, before we go to bed at night, etc. I want to just surprise her with it every day.)

3. Continue to experiment and find out what works for me and what doesn't as far as diet and exercise go.

4. Focus on HEALTHY, rather than skinny.

5. Do some kind of mud run.

6. Get my family to Houston.

And that's it. Thank y'all so much for what you do. It makes more of a difference than you know.

Jay, aka GEARDad, from the People's Republik of Kalifornistan

Jay:  THANK YOU so much for creating the Fat2Fit HQ Instagram account!  We will all have fun following it.  I love your goal for 2014.  You just keep improving.  We should all have that as our basic goal.  Keep up the great work Jay!  - Carol

TOUGH MUDDER:

Join TEAM FRN:  The Gun Runners!

We call ourselves runners but we are mostly gun-walkers.  Run/Walk with us on June 7th in Nashville, Tenn!

Watch Caroline’s Tough Mudder Journey:  http://youtu.be/gQ-DhvWBYOI

www.toughmudder.com

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

CONNECT WITH US:

www.myfitnesspal.com/carolssalva

www.myfitnesspal.com/akrieger12 (from We Like Shooting podcast)

http://www.myfitnesspal.com/shawnherrin (From We Like Shooting podcast)

http://www.myfitnesspal.com/LilChantilly (From We Like Shooting podcast)

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

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

Fat2Fit HQ Sparkteam

iTUNES!

Thank you for the iTunes reviews!

Please leave us a review in iTunes to really help out the show. 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
  2. Find the podcast that you would like to write a review for. (we are Fat2FitHQ podcast)
  3. Click “Write a Review” in the Customer Reviews section.
  4. Enter your sign in information when prompted (unless you are already signed in).
  5. Select a star rating.
  6. Enter a title for your review.
  7. Write your review in the Review box.
  8. Click the Submit button.

Wrap-up

  • Please leave us a review in iTunes to really help out the show. Fat2FitHQ Itunes Link
  • Send feedback to success@fat2fithq.com

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.

Fat2Fit 066 - Nutritional Ketosis with Dr. Georgia Ede

Ketosis isn't just for bodybuilders anymore.  Dr. Georgia Ede enlightens us this week as she explains how she found just the right amount of protein and carbs for her nutritional success.  We can learn a lot from how she has made a version of ketosis work for her and how she got to this very happy point in her life.

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva of the Firearms Radio Network.  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!

TOPIC:  Dr. Georgia Ede of www.diagnosisdiet.com

We talk about:

The Jimmy Moore interview: http://www.fat2fithq.com/051

Books by Gary Taubes:  Good Calories, Bad Calories & Why We Get Fat

TOUGH MUDDER:

www.toughmudder.com

Please email Zack at  Zack@TheGunBench.com to harass him into doing the run with us.

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

CONNECT WITH US:

www.myfitnesspal.com/carolssalva

www.myfitnesspal.com/akrieger12 (from We Like Shooting podcast)

http://www.myfitnesspal.com/shawnherrin (From We Like Shooting podcast)

http://www.myfitnesspal.com/LilChantilly (From We Like Shooting podcast)

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

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

Fat2Fit HQ Sparkteam

FEEDBACK:

From Jay M.

Hi Carol - I've been listening to FRN for a long time now, and like most gun guys, I listened to every podcast except Fat2FitHQ. Then I started to get tired of being in the shape I was, so I gave y'all a try and let me tell you the timing of everything couldn't be more perfect. I've got about 15 episodes left before I'm caught up. You are incredibly inspiring, and your positive attitude is something that I just can't get enough of. I'm actually on this site just so I could friend you! Hopefully you accept. Thank you for what you do, and keep up the amazing work!

Thank you Jay!  It has been fun connecting with you on Myfitnesspal and on Fitbit!  Looking forward to motivating each other.  Thanks so much for your kind words about the show and for being part of our community!  - Carol

The Calorie Myth

Jonathan Bailor’s GREAT NEW BOOK COMING OUT SOON

Preorder here to raise funds for Typhoon victims

I am getting an early preview copy of Jonathan Bailor’s new book The Calorie Myth: How to Eat More, Exercise Less, Lose Weight and Live Better, and I CAN’T WAIT!  We know it will be based in science and will be written with Jonathan’s wit.  If you remember, Jonathan was on this show back in episode 48 earlier this year.  His advice is based on more than a decade of research and endorsed by top doctors and researchers from Harvard Medical School, Johns Hopkins, and UCLA.   I have communicated enough now with Jonathan that I consider him a friend.  His book The Calorie Myth, offers a radically new and scientifically proven model for sustainable weight loss: the key to long-term success is not the quantity of calories that we eat or exercise off, but rather the quality of our food and exercise.

I am not getting any royalties from the sale of this book.  I’ve just listened to Jonathan on his podcast long enough to know that he is the real deal and this book could be life changing for many.  The book will be published December 31, 2013, by HarperCollins. But if you pre-order now, you can gain access to myriad bonuses including a free ebook, recipes, eating and exercise plans, and even videos.

Pre-Order Here: http://thecaloriemythbook.com/caloriemythcharitydrive

I will be getting my copy soon and will be offering an official review for you.  I just wanted to get folks the links in case you wanted to get your asap like I did.  If you do, let me know that you think.  - Carol

iTUNES!

Thank you for the iTunes reviews!

Please leave us a review in iTunes to really help out the show. 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
  2. Find the podcast that you would like to write a review for. (we are Fat2FitHQ podcast)
  3. Click “Write a Review” in the Customer Reviews section.
  4. Enter your sign in information when prompted (unless you are already signed in).
  5. Select a star rating.
  6. Enter a title for your review.
  7. Write your review in the Review box.
  8. Click the Submit button.

Wrap-up

  • Please leave us a review in iTunes to really help out the show. Fat2FitHQ Itunes Link
  • Send feedback to success@fat2fithq.com

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.

F2FHQ 052 - Ketosis, Juicing and Mud Runs

More Ketosis talk this week.  Zack and Carol also have a great bio hacking chat for two people who have no idea of how to properly bio hack.  They also talk about the Tough Mudder race and how Carol fits juicing into a low carb lifestyle.

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva and along with me is Zack Carlson from gun guy radio. 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

Jake:  204

Zack: UP 261

Carol: 127.5 lb  up even MORE

TWO WEEKS in REVIEW:

Carol:  2 ½ weeks now.  Not losing.  Gaining but I think it is my indulgence in some of these things that folks pull back on. ( Nuts, cheese, just too much snacking even when I’m not hungry)  Not giving up just yet.  Tracking should help me.

What works for others doesn't necessarily work for me but I am learning A LOT!!  Yay!

Zack:  Just haven’t been focused on nutrition over the last few weeks but I am very curious about Nutritional Ketosis.  I have been looking at Tough Mudder information and it is terrifying!

TOPIC:

Nutritional Ketosis  - refer to www.livinlavidalocarb.com  or www.cavemandoctor.com

Jimmy’s Five Low Carb Mistakes

Glucose Meter

Online Canadian Pharmacy for Ketosis Strips

www.toughmudder.com

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

www.movenat.com

www.f3crosstraining.com

Next Community Juice Fast is Sept 22, 2013!

CONNECT WITH US!

Like us on Facebook:  www.facebook.com/fat2fitHQ

Subscribe to our Youtube channel:  www.fat2fithq.com/youtube

Thanks to listener Dion, we have a fitbit group.  Go compete for steps!

Plug into a very motivationg group on www.sparkpeople.com

Connect with Zeke Stout from Talking Lead at www.myfitnesspal.com/zekestout  or Carol at www.myfitnesspal.com/carolssalva

FEEDBACK:

Carol, Jake and Zack:

This is Jack , we met at the NRA show when I stopped by the Lone Wolf booth.

At that point I had barely begun my journey in trying to lose some weight and get fit.

I thought I'd give you an update on my journey.

To date I have lost 56 pounds from a starting weight of 263 to my current weight of 207!

I give much of the credit to the positive reinforcement I get from listening to Fat2Fit and other Podcasts I have learned about from your show.

I am excited with the results to date, but still have a way to go as my goal is 190 (I think).

I lost the 1st 10 by just doing the "basics" no fast food and began to limit carbs (a little).  The big change came following your interview with Relentless Roger.  During the interview, he mentioned something about making your health one of your hobbies ( I think it was Roger, although there is an outside chance it may have been Dean Dwyer).  This absolutely resonated with me!  As a firearms enthusiast, I have spent countless hours learning about my hobby, yet I have spent almost no time understanding nutrition or wellness!

I began listening to Relentless Roger and the Caveman Doctor Podcast and eventually discovered The Paleo Solution Podcast.  Because I literally had years to catch up on Robb Wolf;s podcast, I had plenty of listening to do (I'm still not caught up).

Ultimately, I got Robb Wolfs book and have become a little militant (according to my family) about the whole clean eating thing.  Not doing the grass fed meat as often as I'd like, but otherwise I'm pretty "hardcore".

The education has been amazing and while I am paranoid of this being a "fad", for now, I am in the zone and continue to invest time and energy to get healthy.

My job requires that I travel extensively (>50% of the time) and while this makes eating right a challenge, it also offers the opportunity for me to listen to the podcasts which reinforces my resolve.

While, I haven't integrated a formal workout regiment, I have been diligent about walking daily (no less than an hour a day at about a 4MPH pace).  I still believe that 95% of the success can be attributed to diet not exercise.  My goal is to begin lifting weights once I get to my goal weight.  Why I know this is probably not optimal, I am trying to avoid the mental impact of gaining weight (even if from muscle) until I am ready.

There are so many tools I have learned about on the show that have helped me along the way.

I thought I'd mention them (in case you can use them to secure sponsors) :).

Various other Podcasts (Relentless Roger and Caveman Doctor, Paleo Solution, Everyday Paleo)

Fit Bit

My Fitness Pal

Run Keeper

Thanks for the show and the positive motivation!

Thanks,

Jack

iTUNES!

Thank you for the iTunes reviews!

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
  2. Find the podcast that you would like to write a review for. (we are Fat2FitHQ podcast)
  3. Click “Write a Review” in the Customer Reviews section.
  4. Enter your sign in information when prompted (unless you are already signed in).
  5. Select a star rating.
  6. Enter a title for your review.
  7. Write your review in the Review box.
  8. Click the Submit button.

Wrap-up

  • Please leave us a review in iTunes to really help out the show. Fat2FitHQ Itunes Link
  • Send feedback to success@fat2fithq.com

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.