F2FHQ 116 - The Benefits of Challenging Challenges

employer_health_insurance_changes-150x150.jpg

One week can make an incredible difference in your life.  One week of healthy habits and you will probably see some progress on your weight loss (which might be water but will probably motivate you to continue). Getting past those beginning "hard days" is key!  That is when you start to feel really good and start craving the healthier foods and activities instead.  This week JT and Carol chat about what different people they are today than just 10 days ago when they were wallowing in self pity.  Listen in to come along the journey! Welcome to the Fat2fit HQ podcast!  I am your host, Carol Salva, and along with me is JT of the Firearms Radio Network.  In this podcast, we are chronicling our journeys from Fat 2 Fit.  We talk about pursuing a healthier lifestyle, not only in diet but in all areas of life.

The UNEDITED video from out google hangout:

Links we mention in this episode:

Whole30

Funny Article, Lose Weight in 3 Simple Steps

Dean Dwyer, author of Make Shift Happen

Episode with Dean Dwyer (Carol's first real interview)

Aero Press for coffee

COMMUNITY NEWS

EVENTS in 2015:

*Please write carol@fat2fithq.com if you can join us for:

Gritty Goddess in Galveston Texas (April 18, 2015)

Paleo f(x) Conference in Austin, Texas (April 24, 2015)

Tough Mudder in Smithville, Texas.  Join the GunRunners on May 2, 2015

Tough Mudder Las Vegas. Join the GunRunners on October 17, 2015 (Hammer Jammer is our Team Captain and he needs some recruits!)

CHECK IN WITH US:

You don't have to participate in a challenge.  Just come on over to our chat board and check in when you can.  You’ll find inspiration there and just checking in might give you that little bit of accountability that will make a difference.  No eating or exercising rules, we just want to tell folks what we are doing or just say hi and maybe read about how others are doing it.  Being around like-minded folks DOES make a difference.  Join us!

Thanks to all listeners that are sharing the show on Facebook, twitter, Google+ and other social media outlets!  You are making a difference!

CONNECT WITH US:

Myfitnesspal Group: http://community.myfitnesspal.com/en/group/17231-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 REVIEWS

iTUNES!

ALL Itunes listeners: 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 090 - Maureen Ucles on Success Through Community

This week you have a chance to add your name to the long list of people who are being inspired by Maureen Ucles.  Maureen has had so much success lately that she has brought a ton of people along with her in her healthy journey.  Listen to our chat about a weight loss challenge we are doing her favorite diet for weight loss and her new lifestyle.  You're sure to get a shot of motivation and some tips for finding your own success! 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.

Maureen Ucles:  Mom, educator, Born-again Fitness and Health enthusiast!  Everyone should have a Maureen in their lives.

You can follow Maureen for inspiration here:

Link to Maureen on Facebook

Link to Maureen on Myfitnesspal

Link to Maureen on Fitbit

You can also follow her writing blog here:  http://justwritebaby1.blogspot.com

Links we mention in this show:

17 Day Diet

Dr. Mike (author of 17 Day Diet) on Facebook: https://www.facebook.com/DrMikeDiet

Carb Nite: www.carbnite.com

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-DhvWBYOIwww.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

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 065 - Our Big Plans for Holiday Fitness Success

Holidays!  No problem... you just need a plan.  Zack and Carol discuss several ideas to put these next several weeks in perspective.  You don't have to be miserable, deny yourself everything OR give in and give up either.  Join your hosts as they discuss how you can indulge and stay on track... for the most part.

Welcome to the Fat2FitHQ podcast. I’m your co-host, Zack Carlson from TheGunBench.com and along with me is 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!

TWO WEEKS IN REVIEW

Zack: Took a few more supplements.  Didn't feel much different but have not taken them with consistency.

Carol: Wrote a blog post about community for Firearms Insider.  She also wrote an article as the Healthy Lifestyles Coach for her kids’ elementary.  Interviewed Jeremy from WeLikeShooting.  Went on the road for 5 days… eating was a challenge.  But she had a plan!

TOPIC:  Zack’s Back on board!  What is his plan?  How can we help?  Did he watch Jonathan Bailor?

Plans for meals

Plans for the holidays

Plans for the “30’s”

www.cavemandoctor.com

Episode 28 of Tactical Paradise with Greg Bakken

www.welikeshootingpodcast.com (Itunes link below)

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:

Twitter:  @carolsalva1

Facebook:  www.facebook.com/fat2fithq

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

Laura H: Hi guys.  I heard you talking recently about Fitbit.  I\'m a Fibit user, love it and wanted to pass along a cool thing you can do with it.

Carol, if you need another reason to buy one, check this out: http://earnd.it/13ILptp.  You can sync your Fitbit account with Earndit which allows you to earn credits based on how much activity you do and you can use those credits towards some cool rewards.  You can also join Challenges, where along with encouraging you to be active, your name is entered into a drawing to win some awesome prizes. What a great way to give you an incentive to be more active and think of all the credits you would earn during your Tough Mudder!

Keep up the great work you guys are doing!  You are so inspirational!

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.

Also, please check out the  welikeshootingpodcast.com/itunes and leave them a review as well!

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 064 - Jeremy Pozderac of River's Edge Tactical and We Like Shooting

Fitness in the Marines, why women MUST weight train and the answer to the question of why WeLikeShooting podcast is so long.  Jeremy doesn't disappoint.  He  joins us to talk about what we may want to consider if we want to achieve our fitness goals.  We learn about his life as an NRA pistol instructor, how he is realizing one of his dreams of owning his own gun store, what he did to get in peak physical condition "back in the day" and  some of his philosophies on how to live a healthy, enjoyable life now.

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva of the Firearms Radio Network and along with me is Jeremy Pozderac from River’s Edge Tactical and the We Like Shooting podcast.  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:

Jeremy of We Like Shooting podcast on Firearms Radio Network.  Jeremy grew up in a small farm town in Ohio.  He has spent four years in the US Marine Corp and also spent five years riding bulls and has spent a few years working security for a heavy metal band.  He is an NRA pistol instructor and the owner of River’s Edge Tactical.

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

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 058 - Holding Aaron Accountable

BONUS SHOW!  Aaron Krieger of the popular We Like Shooting podcast joins Carol this week to talk about his goals for fitness and nutrition.  He has big plans for where he wants to be by his 40th birthday.  But above all, he plans to beat Shawn Herrin in the weight loss race!

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva from 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!

Youtube version of this episode:  http://youtu.be/-gbrTScplAI

TOPIC:

Aaron Krieger of We Like Shooting

Goals: Lose 30 lbs before Shawn Herrin does.  In all seriousness, Aaron wants a healthier lifestyle to be his gift to himself for this upcoming 40th birthday.  Like many of us, Aaron is just looking for accountability and having some fun along the way.  We are happy to help!

We talk about the movie Supersize Me:  http://www.imdb.com/title/tt0390521/

And how Carol MUCH prefers the message in the movie Fathead: http://www.imdb.com/title/tt1333994/

TOUGH MUDDER NASHVILLE 2014

Aaron signed up and paid up for Tough Mudder Nashville!!

TEAM FRN is building!!  Lisa Jarmon, Scott Anderson and Stacy Knickerboker, Zeke Stout, Lefthand and Aaron Krieger have all joined me in putting down our money and forming TEAM FRN.  Who will be next?  Will it be you??  Join us!

Date:  June 7th, 2014

www.toughmudder.com

Men's Tough Mudder trail/mud shoes

Women's Tough Mudder trail/mud shoes.

CONNECT WITH US:

www.myfitnesspal.com/carolssalva

www.myfitnesspal.com/akrieger12 (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.

F2FHQ 057 - Conquering Tough Mudder with Caroline Miner

Think you can't do a Tough Mudder? Caroline Miner might disagree.  We get a recap of Caroline’s journey from being totally terrified to boldly facing what is probably the toughest event on the planet.  Listen in for inspiration and learn how you too can join our FRN team that will run Tough Mudder Nashville in June 2014.  Few will take the challenge.  But you can be among the fearless FRN runners.  Just ask Caroline!

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva from 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!

Some of the video from this episode is at:  Youtube video of Episode 57

TOPIC:

Caroline Miner, R.N.

It took many, many months of convincing but Caroline joined team MAS MUD and she actually showed up for Tough Mudder Houston on October 5th.  She not only showed up, she rocked it!!

This is how she trained:

www.f3crosstraining.com

We started her out with an introductory mud run.  We chose: www.grittygoddess.com

TEAM FRN BIG SHOUT OUT!

TEAM FRN is building!!  Lisa Jarmon, Scott Anderson, Stacy Knickerboker, Cynthia Krom, Aaron Krieger (We Like Shooting podcast), Zeke and Lefthand (Talking Lead) are all paid up!

We are TEAM FRN!  Who will be next?  Will it be you??  Join us!

Date:  June 7th, 2014

www.toughmudder.com

Register to “join and existing team” and search for team FRN.

Email me at carol@fat2fithq.com for the team password.

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/shawnherrin (We Like Shooting podcast)

www.myfitnesspal.com/Akrieger12 (We Like Shooting podcast)

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

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

Sparkpeople connection:  Fat2Fit HQ Sparkteam

FEEDBACK/FOOD ITEM OF INTEREST:

THANK YOU Jessica and Kristen from Sparkpeople for all the great show feedback!  Here is a ‘different’ kind of thing I like: Fresh pork rinds from Pancho’s Meat Market in Houston.

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 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
  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 055 - Normal Fitness with Mark Rogers

Mark Rogers, The Christian Gun Owner, offers advice on how normal people can get and stay fit.  You will love Mark’s common sense approach to a healthy lifestyle at any age.  No gimmicks, no fads, just fun, intense and effective. Carol and Mark chat about everything from joint rehab to eating pasta and why strength training won’t turn us females into “Lady Hulks.”

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva from 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.

Watch the video version here on Youtube!

TOPIC:

Mark Rogers, The Christian Gun Owner.

Mark has a lot to say about fitness and nutrition.  Lots of sound advice!  And a heck of a nice guy.  Check out his many websites.  Start here:  www.christiangunowner.com  and don’t forget www.normalfitness.net

From Mike and Troy over at God and Guns interviewed Mark and sent him our way.  Check him out on episode 26 of their show.

TOUGH MUDDER UPDATE

Join Team FRN in Nashville!  June 7, 2014

Lisa Jarmon, Scott Anderson and Stacy Knickerboker all joined me in putting down our money and forming TEAM FRN.  Who will be next?  Will it be you??  Join us!  Send an email to success@fat2fithq.com  for team password.

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/zekestout (from Talking Lead podcast)

www.myfitnesspal.com/carolssalva

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

Fat2Fit HQ Sparkteam

FEEDBACK:

Zeke:   Sent me a text with this link and one word:  Scary

http://foodbabe.com/2013/02/12/how-food-companies-exploit-americans-with-ingredients-banned-in-other-countries/

Zeke reports that he is super active.  You can see that on his myfitnesspal link above.  He has cut out gluten after some beer made me bloated to the point of pain and the possible gluten allergy issue popped up.  A week of no bread and I feel amazing.

Awesome Zeke!  Look at you, self-experimenting! SO proud of you.  - Carol

Jared: I have just started listening to the podcast over the last week. I am interested in the idea of the LCHF diet but I am wondering about putting my children on the diet as well. I have 3 very active young daughters, ages 10, 8 and 5. Do they need more carbs in their diet than I would considering I am trying to drop 20-25 pounds where they are still developing and in no need to drop weight. My girls still have that wonderful, child-like metabolism that makes the rest of us sick. :)   Thank you for any advice you can give me. Have a great day!!

Thanks for writing in Jared.  In our emails and on the show Zack and I talk about how common your concern is. We all want to build good habits in our kiddos.  In my house, we minimize the unhealthy choices available.  We are not perfect but we try to model healthy choices and we talk about it with them all the time.  My own kiddos are making better choices and eating A LOT less processed food and A LOT more vegetables, fruit and healthy fat than ever.  Always check with your pediatrician for the best health plan for our kiddos.  Hope that helps! :)  - Carol

Michelle Gabavics:  Since I started this journey I have lost about 13lbs & 5 inches!  I'm so excited on how much my body is changing & how much stronger I feel.  My daughter  is 11 & we did a 5k together this morning & we did 3.31 miles in 1:00:13, it was 18:11 miles an hour!  I think we would have done a little better if there were less hills and I wouldn't have forgotten to take my inhaler.  But we slowed down until I could catch my breath & kept on going strong!  I also started listening to some of the other firearms radio shows (talking lead and gun girl radio) & they are good listening & funny! Got to hear you on there too & know that Jake is still alive! Keep up the good work & say hi to Zach (try some guacamole it's really good, Wholly guacamole is pre-made & you can get it in 100 calorie packs too in spicy or regular)!

Hey Michelle!  You are doing fantastic!  It is great to hear how you are keeping it up! And I love the fact that you are being so active with your daughter.  What a great role model!  Thanks for helping us continue this journey going.  We love the updates, keep them coming!- Carol

Lisa Jarmon:  Hey Carol,  So here's the update… I met with my trainer this week. She has also completed a tough mudder. She tells me that it put her in the hospital with hypothermia LOL. She also told me that it was awesome and that I should definitely do it. I took her the tough mudder Boot Camp print out and she designed a routine for me in preparation of the event. So… I officially preregistered  for Nashville 2014!!!!  I'm super sore but I'm super excited! I just wish I had an actual date. When do you expect them to release the date of the event? My son may also be joining us as well as a cousin and friend. We'll see. Tell Zack there's no backing out now! Talk with you soon. Lisa

Since this email, they have released the date of June 7th!  Lisa signed up immediately and we are official FRN Teammates!  Yay us!!  Thanks for stepping up to the challenge with me Lisa. I can’t even imagine who much fun, bonding and electric shocks we will go through together that day. ;)  - Carol

Tracey:  Just wanted to send a quick note to let you know how much I am enjoying the podcast.  I continue to learn a lot and to be encouraged by you and your guests.   I am thankful that Jimmy Moore covered the idea of his splurge meals - that he allows himself one every 6 - 8 weeks, or longer.   I had been "treating" myself to a treat/cheat meal once a week - but since I would typically treat myself to a favorite sugary treat of some kind, it would lead to cravings and that would lead to another little treat, then another.   However, since hearing Jimmy's explanation, I picked the last Saturday of every month to have a splurge meal or treat - just one.   I think this will work for me!  I also re-committed myself to trying to have veggies at every meal - thanks to the podcast with Jonathan Bailor.  I am loving my eggs and sauteed onions, mushrooms and bell peppers - everything cooked in butter (Jimmy Moore!).

Thanks for writing in again Tracey!  I love that our guests are having such a positive effect on your life.  You sound just like me.  We hear something reasonable, try it and see if we want to keep it.  These shifts you are making over time might seem small but they are not.   All of these changes sound like you are in a very different place than you were last year.  I know your check-ins are inspiring others.  I know they inspire me.  Keep it up Mama!  And keep us posted!!  - Carol

Norman Franklin on Youtube:   Hey Zack, I am a Digital Electronics technician. I will be happy to rig up something to help you train for the electronic shock obstacle of the tough mudder. All that I want in return is for you to use it while ya'll are during the show on youtube.  Great show! Ya'll keep up the good work!

I need to know if you are serious Norman.  We might just take you up on this.  LOL.  And when will I see your Tough Mudder registration??  Thanks for being a regular member of the community.  We would love to run with you.  - 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 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.
  9. Enter a title for your review.
  10. Write your review in the Review box.
  11. Click the Submit button.
  12. KNOW THAT YOU ARE APPRECIATED!!  :)

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 054 - Not Your Typical Health Nuts

Both Zack and Carol have recently undergone personality assessments.  No surprise as to the results.  We talk about Carol's recent findings in her Ketogenic blood work and new food trials for Zack. Is Zack REALLY going to back peddle out of Tough Mudder??  Hmmmm....

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: Probably close to last time?

Jake: 205

Carol: 125.4 lb  down (woo hoo!)

TWO WEEKS IN REVIEW:

Update from Zack: www.thegunbench.com

Update from Jake:  I'm holding steady at 205...Only up 4 from my final 8 week weigh in. Tried some wheat products ie: pizza and felt TERRIBLE! Focusing on Meat, Veggies and Fruit.... maybe a little Taco Bell.  Drinking some diet pop again... Not buying cases though.  Making positive choices asking for "no bun" when eating out, choosing salads over other menu items. I really think dairy is a big no-no for me.... digestive consequences....

Update from Carol:  High Fat is working for me to suppress my appetite (finally - SOMETHING).  But I have to watch overall caloric intake because I mindlessly munch all day (even when not hungry).  So less activity and 3,000 calorie days put weight on me.  Not High Fat, I think.  I am having a lot of success right now with LOTS of non-starchy veggies and LOTS of Fat and some protein.  As long as I watch what I snack on.  Some of my Ketogenic journey is recorded below.  Your own blood work numbers are pretty cool to see.   .5-3.0 is supposed to be Nutritional Ketosis.  I was having too much protein and this is how my numbers came out when I dialed back the protein, kept healthy fats high and made sure I was getting a ton of non-starcy veggies:

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%

0.4

9/17/13

14%

74%

12%

0.9

9/18/13

0.6

Also - I was a guest on the Health Nuts Anonymous show that will be coming out in the near future.  Links to come.  For now, follow Jeff Fry at https://twitter.com/jeremyjeffry.  You won't be sorry.

COMMUNITY JUICE FAST started Sept 22nd!    How Juicing can fit into a quest for Ketosis?  We discuss cycling different protocols to keep things fresh.  I like a 5 day juice fast just to reset and start fresh.  For me, it isn’t about the 5 day juice fast.  It is about the time following the fast.  I have new taste buds!  After a fast it is much easier for me to avoid processed foods and make healthier choices.  It just works for me. (Next Community Juice Fast is Sept 22, 2013!  and don't forget to like our Facebook Juice page)

Also!  We are hearing that trying to stay in ketosis for an extended period of time may not be optimal.  For more on that, listen to a recent episode of Ask the Low Carb Experts by Jimmy Moore: Episode 45 - John Kiefer and Dr. Rocky Patel talk about glycogen stores, ketogenic diets.. (Thank you for this Jef Fry from Health Nuts Anonymous)

JOIN TEAM FRN!!  ARE YOU RUNNING (run/walking) WITH US on June 7, 2014??

www.toughmudder.com

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

WE WOULD LOVE TO CONNECT WITH YOU!:

EXAMPLES OF VIRTUAL SUPPORT and FEEDBACK:

Cynthia from Myfitnesspal:   Hi Carol. Thanks for the inspiring podcast. I'm even talking with one of my students about maybe getting a tough mudder or spartan team together. Me and a bunch of frat boys! I'm thrilled to connect with you, Cynthia.

Cynthia: you know I am thrilled also.  Love the banter!  Stay in touch!! - Carol

Kristin from MudRunners Group on Sparkpeople:   Hi and a big thank you for the friend add. Now it is official:)  Wanted to tell you I listened to a few of the podcasts yesterday. Very cool and will visit again. Even ventured over to the gun talk. Enjoyed:) Not directly related but am going to be posting over on the team questions about trail safety when I get a chance.  Have a great day!   -Kristin

Kristen, Thanks again for leading the Mudrunners group on Sparkpeople.  It is a blast to be a part of it and other teams on Sparkpeople.  We would love to hear more about trail safety.  Especially if it involves the use of our firearms for those of us who have concealed carry permits.  But ANY trail safety tips would be great!! Keep up all the great work over there.  Love being in the group!! - Carol

NEXT WEEK:

Mark Rogers from http://www.christiangunowner.com and Normal Fitness

iTUNES:

Thank you for the iTunes reviews!  Fat2Fit HQ  in iTunes

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.
  9. Enter a title for your review.
  10. Write your review in the Review box.
  11. Click the Submit button.
  12. KNOW THAT YOU ARE APPRECIATED!!  :)

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 053 - Breaking Down Barriers with Caroline Miner R.N.

Caroline Miner R.N. once again blesses us with some words of wisdom.  Caroline has stepped up to the challenge of a Tough Mudder mud run to take place on October 5th.  That is just a few weeks away and Caroline brings us along for the ride as she explains how one gets mentally prepared for this type of insanity.

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva from the Firearms Radio Network and along with me is Caroline Miner, a Nurse from Houston Texas. 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:

Caroline Miner, R.N. interview.  Check out the first time Caroline joined us here.

www.toughmudder.com

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

www.andreabeaman.com

www.f3crosstraining.com

One Word for the Year

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!

Create a www.sparkpeople.com free account and join the Fat2FitHQ Sparkteam.

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

FEEDBACK:

Hello!

I am Jessica. I've been listening to you on your podcast Fat2FitHQ & heard you mention that you had started a spark page!! Ive been on Sparkpeople for about 8 years now! I don't use it as regularly as I used to... I feel that tracking too much makes me crazy about food & I forget to just enjoy my meal & not try to calculate every morsel that Im eating :)

I think your podcast is great - I listen to it while I workout on my spin bike in the early hours of the morning before my son wakes up! lol The guys crack me up.. I think its good they have you to steer them in the right direction ;)

Thanks so much Jessica!  I know I wrote you on Sparkpeople but I want to tell you again that I am thrilled to have you on our new Sparkteam!  I love that site for the social networking and likeminded virtual community.  I can tell that you are just the kind of Spark-teammate that we need!  Thanks for the kind words.  You and the F2F Community are really steering the boat.

Gratefully,

Carol

iTUNES!

Thank you for the iTunes reviews!  If you haven't left one, please do:  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

  • 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.

F2FHQ 050 - Surprise Zack Attack! Will He Commit to the Mud Run??

A listener helps lay a trap for Zack.  Carol and Zack start out talking about clean eating, mud runs and how Zeke Stout of Talking Lead may be funding part of our network soon.  Listen in to find out how tough Zack is and if you have what it takes to join our FRN team for Tough Mudder TN, 2014. Find this episode on youtube here:   www.fat2fithq.com/youtube

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!

Week in Review:

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

Jake:  204 (we need an update from him!)

Zack: UP 259 boo hoo

Carol: 126.5 lb  double boo hoo

TOPIC:

Next chapter of The 4 Hour Body p.100-113

Mistakes Jimmy Moore made while Low carb-ing:

*Fit bit group - This is the link Dion set up for us if you have a Fitbit and a Fitbit account: http://www.fitbit.com/group/22BHX3

Have you signed up for myfitnesspal to encourage Zeke??  www.myfitnesspal.com/zekestout  and myfitnesspal.com/carolssalva    He is only obligated to track fitness but you can friend him and ask him to do more food logging!!

FEEDBACK:

Aaron from Dripping Springs:

Good morning y'all.  In the last year, I've lost 30 pounds and gotten in the best shape of my life.

I'm 43, father of two (6 & 10), and a former fat, asthmatic, allergic, lazy kid. My wonderful wife of almost 24 years started exercising about a year and a half ago and she really inspired me. She was not fat by any stretch of the imagination, but she started toning up and got my attention. Her encouragement was huge. So, here's what I did:

  1. started eating better quality food and smaller portions, and avoiding processed foods.
  2. I started Invisalign and CrossFit on the same day. Invisalign was a big help for me because I would nibble, snack and graze all day. Invisalign showed me that snacking was not worth the extra time of flossing and brushing after each and every snack.
  3.  CrossFit was a perfect fit for my life because it is a fast, time-efficient workout. The smaller classes/groups are a plus also. There is always a coach there encouraging, correcting and even pushing me to do more and not hurt myself.
  4. I went more Paleo style nutrition and have eliminated most of the grains from my diet
  5.  I started using FitBit and tracking all of my intake and activity. Wow, that helped keep me honest and relearn what a serving size really is.
  6.  I didn't really use the scale at first. I saw my progress in my pants getting loser
  7.  I practice moderation in all things, including moderation.

Some things I've noticed since I started eating better and avoiding the processed garbage foods: I have more energy! I don't have to use my allergy medicine every day, and now, I rarely need it.

On FitBit, if y'all set up a group, I'll play.

Zack, you seem to be looking at your weight loss through a scope on 9x, try and dial it back to 3x and get back on target! Set small, achievable goals on the way to larger ones. Track your progress and don't just look at the short term, look at the long term.

Aaron,   Dripping Springs, TX

Thank you Aaron!  Zack read this  on the air and he really liked your scope analogy.   And I am so excited about your weight loss!   All the things you've put in place sound incredible.  And  what a great idea about  Invisalign!  Love all the  changes you made.  And of course, it is working!!  Our friend Dion set up the Fitbit group.  I will be getting  one soon.  You guys can all start without me!  :)       Thanks for the  great feedback.  - Carol

COMING UP ON FAT2FIT HQ:

Jimmy Moore, author of Cholesterol Clarity, What the HDL is Wrong with My Numbers?

WE WOULD LOVE TO CONNECT WITH YOU!:

iTUNES:

Thank you for the iTunes reviews!  Fat2Fit HQ  in iTunes

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.
  9. Enter a title for your review.
  10. Write your review in the Review box.
  11. Click the Submit button.
  12. KNOW THAT YOU ARE APPRECIATED!!  :)

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 041 - Who Won? What Worked?

Week 8, Who is our weight loss challenge winner?  What did they do that worked?  What did they do that didn't?

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva and along with me are Jake Challand and Zack Carlson from gunguy 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.

WEEK IN REVIEW:

Where we started our journeys: Zack 278.2 (Challenge 267.3), Jake 228 (Challenge 221), Carol 145 (Challenge 121.5)

  • Jake:  201 (19 lbs now)   ***** THE WINNER!!! ******
  • Zack:  253.8  (13.5 lbs down)
  • Carol: 122   (.5 lb up)

Main Topic:

Discussion on what worked and what didn't over the 8 weeks.

Joshua Fields Millburn: http://www.theminimalists.com/18min/

Magic Exercise reviewed by Relentless Roger

Book for breaking through mental blocks:  The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield  Link: http://amzn.com/1936891026

THIS WEEK's TIP:

Realize how much exercise plays as a factor in your journey.  Not because of the calories in-calories out thing.  But for motivation and for endorphins and for mental health.  It makes the journey fun!

COMING UP:

Book we will be reviewing next month:   Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey   Link: http://amzn.com/0316113514

NEXT SHOW: 

Carol's kids!  What can three picky eaters under the age of 10 teach us about feeding our

FEEDBACK:

Chris, New Mexico,  June 2013

Hey guys, love the show.  I wanted to recommend reading a short ebook on intermittent fasting I read.  I am not advocating intermittent fasting (although I've been seeing some great benefits down from 201 to 193), but I wanted to share this book because it has some great information on just experimenting with nutrition.

http://www.precisionnutrition.com/intermittent-fasting The book is by Dr. John M. Berardi.  My favorite line by far is:  Indeed, whenever you tell folks what they can’t do, they immediately obsess about it. Eventually that obsession becomes an all-out rebellion, leading to a “f*%! this” moment where you flip your diet the bird and soothe your fatigued willpower muscles with ice cream and self-pity. Just remember that nothing changes over night!  You didn't get where you are in 24 hours and you won't get where you want to be in 24 hours!  My biggest problem is long term thinking so I feel your pain guys!  Good luck and regardless of who gets their head shaved I hope both of you change your lives for the better!

We contacted Chris because we were so interested in Intermittent Fasting.  He was nice enough to write up a lot more information about his journey for us!  You can read more from Chris and how IF is working for him on our Intermittent Fasting page in the community section of the Fat2FitHQ podcast website.  Thanks so much Chris!  

Michelle Gabavics  June 2013

Original Email in June:   Jake & Zack, I love listening to your podcasts they are so motivating & it is nice to hear that other people have similar struggles.  I just recently found your show & am almost all the way caught up on your old shows as well.  I like that Carol has joined the show & she brings a female perspective to the show.   I am a single mom & am in a position where I am living with my parents & my mother is the one who does the grocery shopping & most of the cooking because of my schedule.  She is constantly bringing trigger foods into the house even after I ask her not to. (boxes of cookies, donuts, cake, chips & other high fat foods & this is EVERY WEEK) especially when I tell her I am trying to eat healthier.   I did manage to lose 3 lbs this week by trying to eat healthier choices (took Jake\'s Whopper idea no, cheese, no bun & just eating the meat, but only one).  Again great job & I really enjoy listening to your podcasts when I am at work.  They make it fun, I just have to try not to laugh at my desk!

This week:  Michelle ran her first 5K!!  She said she was the tied for last place with 2 awesome girlfriends of hers that could have finished earlier.  She was exhausted and sore but she sounded on Cloud 9 when she wrote me about it.  I was like WOW, you just got out there and did it right??  

More from Michelle:  The excuses have gotten me to where I am and I am not going to let them hold me down anymore.  I am so motivated by the 3 of you & all your guests that I just want to get out there & take on the world 1 step at a time.  I may have an opportunity to do another 5K this coming weekend on Saturday,

Michelle: You know we are all so proud of you!  Keep it up!

iTUNES:

Subscribe to us in iTunes: Fat2Fit HQ iTunes Preview page

Thank you for taking time to leave a review!  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.

Also send us some FEEDBACK:

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 039 - Wrapping Up Our Juicing Journey

Challenge Week 6, Major progress! Different ways to juice, our awesome community and striking a balance with kids and nutrition.

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

Challenge Review:

Where we started our journeys: Zack 278.2 (Challenge 267.3), Jake 228 (Challenge 221), Carol 145 (Challenge 121.5)

Jake: 202.8  down 8.23%

Zack: 252.8  down 5.42%

Carol: 117.2  down

Main Topic:

Update on the community Juice Fast.

3 Day Juice Cleanse (as seen on Dr. Oz, developed by Joe Cross, includes a daily solid meal)

Central Markets in Texas (for buying fresh squeezed juices)

Fat2Fit HQ Community Juice page.

Carol: Very motivated by listeners and friends who have joined in on the juice fast.  Thank you!  I’m still kinda starving, but thank you!!

Zack: HAHAHA!

Jake: via email: Still running 6 days/week, fastest personal mile at 8:41 yesterday, Eating really lean most days, 38 carbs and 11 fats yesterday fell off the wagon on Monday with 90 carbs and 131 fats), Only have 2 smaller belt holes left on my belt.

TIPS THIS WEEK:

Carol: Don’t beat yourself up if you don’t last the whole juice fast.  Or if you fall off the wagon in any health endeavor.  Good on you for trying!  And for all the healthy nutrients & benefits you've gotten in the process!  Keep at it!

Next Show:  Jim Erwin of US Elite Gear.

FEEDBACK:

Check out our amazing feedback from two listeners by clicking on their names below.  We are so fortunate to be able to draw on their experiences:

Lisa Jarmon (started 3 1/2 yrs ago. Over 80 lbs down.  Great advice for Zack and all of us!)

and

Mark Hookom (Common sense approach to starting a health journey.  Mark is just about 2 months into this and an excellent example of how to get started and how to cut out all the "diet noise" and find what works for you.)

iTunes:

Subscribe to us in iTunes: Fat2Fit HQ iTunes Preview page

Thank you for taking time to leave a review!  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:

  • Go to STORE in iTunes or in your Podcast App
  • Find the podcast that you would like to write a review for. (we are Fat2FitHQ podcast)
  • Click “Write a Review” in the Customer Reviews section.
  • Enter your sign in information when prompted (unless you are already signed in).
  • Select a star rating.
  • Enter a title for your review.
  • Write your review in the Review box.
  • Click the Submit button.

Also send us some FEEDBACK:

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 038 - Is Juicing Worth It? Let's Try!

Juice Fasting,  Challenge Week 5 and Hungry For Change Review.  This week Carol and Zack review the documentary Hungry for Change.  We discuss the film, starting a juice fast and weight loss plateaus.  There have been a few hiccups along the way but Zack and Jake are still at it.  Listen to this week’s episode to see how the F2F trio are handling recent obstacles in weight loss.

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

Week in Review:

Zack: Wagon wheels fell off and are laying smoldering on the trail somewhere.

Carol: Disappointed that I didn't lose weight after walking MILES through theme parks pushing a stroller over several days.  All clean food too.  I'm thinking there may have been too much clean food.

Where we started our journeys: Zack 278.2 lbs(Challenge 267.3), Jake 228 lbs (Challenge 221), Carol 145 lbs (Challenge 121.5)

Jake: 206.8 6.42% down

Zack: 251.2 6.02% down

Carol: 123  up

Main Topic:

Documentary: Hungry for Change

Check out more of their stuff at www.hungryforchange.com

Review by The Lazy Caveman: http://www.thelazycaveman.com/hungry-for-change-review

Zack: Finally broke down and bought a juicer, I’ll regret not trying if I don’t. Who know’s it may be just the ticket. I’ve found myself not eating as many vegetables as I was before.

Carol: I enjoyed the film and felt that about 95% of it was dead on accurate on eating clean and getting more real food. I think these are my people (sorry Zack).

Tips of the week:  

Zack: Don’t go on a fishing trip when you are on a diet!

Carol: Consult with your doctor before trying anything new for your health.  I love a juice fast to get lots of veggies I wouldn't eat otherwise, to kick addictions and to reset my taste for things.  If you try a juice fast for weight loss, be realistic.  Know that a few lbs of weight loss will be water (lack of sodium) and the weight of solid foods will also drop off after a couple of days.  Expect to put back on a few pounds as soon as you break your fast because of these and other factors.  That said... let’s juice!

Next Show:  Zack and Carol should be on day 4 of the juice fast.  We’ll check in to see how they are feeling at that point.

FEEDBACK:

Thank you to everyone sending emails and feedback to us!  Here is a special shout out to folks who posted suggestions about how Zack might break through his plateau.  Check out the Facebook page to see full comments.  Here are some highlights:

  • Vickie Becks: Drinking water makes a difference for me
  • Jeffery Schmidt: I up my fat intake to 80% of my diet & weight starts to come off again.
  • Jenny Challand: Might be water retention.  She makes good points about how your body will retain water when you are dehydrated.
  • John Tenney: I do a juice fast after a weekend of poor eating. (LOOK what you've started John!)
  • Special Thanks to Kevin Skachenco who suggested this documentary!

iTUNES

Subscribe to us in iTunes: Fat2Fit HQ iTunes Preview page

Thank you for taking time to leave a review!  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:

  • Go to STORE in iTunes or in your Podcast App
  • Find the podcast that you would like to write a review for. (we are Fat2FitHQ podcast)
  • Click “Write a Review” in the Customer Reviews section.
  • Enter your sign in information when prompted (unless you are already signed in).
  • Select a star rating.
  • Enter a title for your review.
  • Write your review in the Review box.
  • Click the Submit button.

Also send us some FEEDBACK:

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 037 - Jarrad Markel on MMA Fighting and a Healthy Mindset

Building Work Ethic, Discipline and Drive.   How do we do life with great ambition?  Maybe we should start working at it around 5 yrs old. This week Carol interviews Ex-Pro MMA fighter, Jarrad Markel.  We can truly use more young folks like Jarrad.  We discuss how he has accomplished so much already and what keeps him striving to achieve even more.

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva.  I’m an educator and fitness enthusiast from Houston, Texas, and here we chronicle our journeys from Fat to Fit.  We’ll talk about pursuing a healthier lifestyle not only in diet, but in all areas of life.

Topic:

Interview with Jarrad Markel of our very own Student of the Gun podcast.  Jarrad is also an ex-pro MMA fighter with several wins under his belt.  See some of his fights here:

Listen to hear Jarrad’s inspiring story of how this young man has accomplished so much at such a young age.  And the plans he has to take his life to the next level!

Jarrad on Facebook

 Don't forget to check out the guys' progress on the Head-Shave Weight Loss Challenge!

Next Show:

Back with Zack!  We check in on the guys’ progress!  Who is winning the bald-head weight loss challenge?  We will also be reviewing the documentary Hungry for Change.

Feedback:

We are not recording live this week but we are updating Facebook and our F2F HQ Community Page.  Check out our awesome F2F HQ Community!

iTunes:

Subscribe to us in iTunes: Fat2Fit HQ iTunes Preview page

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

Also send us some FEEDBACK:

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 035 - Vacation Strategies and Patience

Vacation-wallpaper-holiday-travel-beach-car-boat-palm-trees-sand-150x150.jpg

Vacation Strategies, psychological hurdles and lifestyle changes.  Tune in to get caught up on Zack and Jake’s progress.  Who is winning the weight loss challenge and how are they doing it??

Welcome to the Fat2FitHQ podcast. I’m your host, Zack Carlson of Gunguy Radio and along with me is your other host, Carol Salva an educator and fitness enthusiast from Houston, Tx.  And here we chronicle our journeys from Fat to Fit.  We talk about pursuing a healthier lifestyle not only in diet, but in all areas of life.

TWO WEEKS IN REVIEW:

Recap Challenge.

Zack: Started tracking via Lose It, vacation was tough as I wanted to eat everything.

Carol: Up and down but still up in weight.  Had some parties and then the holiday.  Need to start tracking again just to get a gage.  www.sparkpeople.com

WEIGH IN:

Jake: 217

Zack: 261.2  I’m winning so far.. but its neck and neck

Carol: 123.8  (still up 2.3 lbs  - going the wrong way)

TOPIC:   Our vacation eating strategies.  Zack and Carol both had big Memorial Day outings that involved several days away from home.  They share proud moments of staying true to a healthy lifestyle.  And what about those cheat meals??

We also referenced:

PINTEREST!!  Check us out.  We are forever indebted to Jenny Challand for her amazing effort.  We are all eating healthier, tastier dishes because of it!

TIP of the Week:  Too many carbs = weight gain but calories DO matter.  MOVE!!  Journal/track your intake and learn about yourself.  Have you gotten past that first hurdle - the “psychological hurdle?”

FEEDBACK:

Ashley from Idaho is writing in a BUNCH of awesome feedback about Zack’s healthy changes.  The entire listening community of Fat2Fit HQ wants to formally thank Ashley!  She is making a difference!

Stacy from Montana:  Highlights from our chatty emails are below.  Stacy found the Fat2Fit HQ podcast show after losing 113 lbs on Weight Watchers.  She had started to try to eat clean and so our Paleo & Wheat Belly discussions were interesting.  She didn’t give up wheat but is eating foods with only a few ingredients (5-7) and lost another 6 lbs!   YAY Stacy!!  From some of her emails:    “And I so agree with you about maintenance being tough.  I remember sitting in my Weight Watcher meetings listening to Lifetime members sharing their struggles and thinking, "really, how hard could it be?"  Well, now I know!  I have been overweight (obese, morbidly obese) all my life so I know how to lose weight, but the maintaining part is all new territory for me.  I've been at goal for three years, but it's a constant struggle.  I even went from counting Points (the WW program) to counting calories because I found that worked better for me.  So I attend the WW meetings for support and accountability, but I track my calories (using MyFitnessPal).  And now try to eat "cleaner."  It's been baby steps for me, but has brought me results that work for me.”*** NOTE:  It took Stacy 6 years to lose the 100 pounds.  “I had lost 80, gained 30 back, struggled with keeping 50 off, then bounced around the same weight for about two years, before finally getting the weight off again.  It was a long struggle, but I never gave.  I kept going to meetings and keep working at it.  I think of those 6 years as a learning experience.  I learned what did and did not work for me, I learned patience, and I learned a lot about myself.  And found out I was not only capable of losing the weight, but pushing myself in ways I never would have dreamed possible.  I went from being a total couch potato to running half marathons.  And I could never had done that if I hadn't lost the weight and learned it's okay to push myself out of my comfort zone to try new things.”

I know I told you in emails, but your feedback is so valuable, Stacy.  I know you have already inspired so many and we are so grateful that you are sharing to inspire us also!  I know Jake loved your gardening progress.  He is such a hippie!  Keep it up, Stacy.  We look forward to hearing more from you!

- Carol

Sammy's conversation with Zack was shared.

BIG SHOUT OUT to Sammy! Thank you Sammy for what all you shared with Zack recently about your success.  30lbs in 6 months!!  Great job!  Sammy was nice enough to come to the Meet & Greet and started listening to our show after meeting Carol.  We LOVE our crossover listeners.  Thanks so much for supporting the network, Sammy.  We are so impressed with the DVD workout you are doing 6 times a week.  You are absolutely right that seeing "real people" working out makes it seem a lot more doable.  You're doing great things for yourself.  Keep it up and thanks so much for sharing that. We know you will be inspiring others. 

-Carol

Mark Mealy:  I have been working on getting Mark as a guest on the show ever since he first liked our Facebook page a few months back.  He struggled his entire life as a Type 1 Diabetic and finally found the right combination of foods.  Mark has unlocked the secret to his own health.  Read his story here.   This story was written back in Oct of 2003 and updated in mid 2011 when Steve Cooksey feature it on his Diabetes-Warrior.net blog. http://www.diabetes-warrior.net/2011/08/30/on-your-mark-get-set-paleo/  I do not consider what I do a diet. I consider it a lifestyle.

Mark, thanks for sharing your story.  You have helped people close to me and  I know your story continues to  help so many more that are learning to heal themselves with nutrition.  I will continue to harass you until you come on the show... just sayin'.

Keep being awesome!

Carol

Kevin from Facebook:   Just watched the documentary Hungry for Change. It is really really good, it talks about nutrition and how today's food doesn't have any. I have always had trouble with my weight and have started to juice vegetables and feel a lot better. I have been listening to the fat2fit podcast since the start and have learned a lot from the show. Loved the interview with the guy who said he doesn't eat anything with a nutrition label. (Abel James?) That is what I'm striving to do. Just wanted to let you know about this really good documentary if you haven't heard about it already. It is on Netflix, it would be a good one to talk about on the podcast. Love the podcast keep up the good work. I have set a goal for myself to be healthier by the time I turn 40 which is just under 2 years, I want to to be 100+ pounds less by then, thanks again.  (Carol wrote him a bunch of THANK YOUs and questions!  Told him we would start with the documentary Food Matters as it is the same folks, but this documentary came first and is on Amazon prime and Netflix for free).  Kevin: I will definitely check out Food Matters. I had watched Fat, Sick, and nearly dead about 9 months ago or so and that is what got me thinking about starting to change. I started out listening to Gun guys podcast and then heard about there fat 2 fit podcast and decided to check that out. Really enjoyed the show with Dean Dwyer, I ordered Make Shift happen because I knew if I want this to stay with me I need to change the way I think also. A coworker saw the book at work and he ordered a copy also. So please do keep up the great work, you definitely are helping people and are a source of motivation. Thanks, Kevin.

I love Joe Cross and all the good work he is doing. Zack and I both agree that  his documentary makes you want  to buy a juicer.  Vegetables are important!  Hungry for Change IS a great flick and we hope to review it soon.  I truly loved your email because you have found that motivation to get to a different place.  That is so hard for  many.  Your feedback here is sure to help others make a positive change also!  

Carol

To ALL the Facebook contributors:  THANK YOU!  You are really helping to motivate others and I know, well I hope, it is a positive thing for you as well.  

Next Show:

Review of Food Matters.

Amazon:  http://www.amazon.com/dp/B009FIMVKA

Netflix:  http://movies.netflix.com/WiMovie/Food_Matters/70123196?locale=en-US

Itunes:

Subscribe to us in iTunes: Fat2Fit HQ iTunes Preview page

Listeners: Thank you for taking time to leave a review!  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 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:

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

Also send us some FEEDBACK:

Send feedback to success@fat2fithq.com or send message to us through Facebook.

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 032 - Mike Hughes Interview at the NRA Show

Carol and Jake interview the fascinating Mike Hughes from Next Level Training.  We hear all about his passion for nutrition and fitness and how he works his love of pistol training into his healthy lifestyle.

Welcome to the Fat2FitHQ podcast. I’m your host, Greg Bakken from Tactical Paradise,  and here we chronicle our journeys from Fat to Fit.  We’ll talk about pursuing a healthier lifestyle not only in diet, but in all areas of life.

Main Topic: NRA Annual Meeting with Mike Hughes

Mike Hughes is from Next Level Training and has a big passion for fitness.  Jake and Carol interview Mike at the NRA Annual Meeting in Houston Texas.

Next Level Training

Facebook Page for Next Level Training

Facebook Mike Hughes

Mike mentions his friend Tom Malterre (his bio is at the bottom of the page).

Wrap-up

  • Please leave us a review in iTunes to really helps 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 031 - Hoofymatch and Phillip's Paleo Story Interview

Carol interviews Phillip Williams, CTO of Hooftymatch.com.  Phillip’s own journey is inspiring as is the story of his company.  Be sure to listen in!  We can learn a lot from his business model and his new lifestyle.

Welcome to the Fat2FitHQ podcast. I’m your host, Carol Salva of Houston, Texas. I’m an educator, a mom and a fitness enthusiast and on THIS podcast, we chronicle our journeys from Fat to Fit.  We’ll talk about pursuing a healthier lifestyle not only in diet, but in all areas of life.

WEEK IN REVIEW:

Carol:  Will catch up next week with Jake and Zack.

We want to meet you!

Listener Meetup Houston NRA Show Saturday May 4th at 8:00pm:

Lucky's Pub

801 St. Emanuel Houston, TX 77003

TOPIC:

Phillip Williams is the CTO of a innovative company called Hooftymatch.  I contacted Phillip and soon found out that Phillip is a bit of a Paleo presence himself!  He has been featured on sites like Paleo Diet Lifestyle  and Paleo Digest.  So needless to say, I was thrilled that Phillip agreed to this interview about his business but also his life right now.

Check back for a youtube link of this podcast.

www.hooftymatch.com

http://cometcrossfit.com

http://www.dramymyers.com/tag/elimination-diet/

You can read Phillip’s story here but be sure to listen to him on the podcast to get the full picture!

Phillip’s Paleo Story:

“My journey into the paleo lifestyle started on January 13th when I watched The Perfect Human Diet on Amazon.

Prior to that I had never heard of this way of eating and to be honest I was blown away. I called my business partner, Jonathan Yale, and asked if he had ever heard of such a thing. It turned out that he was a bit more dialed in than I was and proceeded to tell me a little about this way of living.

My way of living for the past couple decades was not working. I have succeed in making the fast food chaines a bit wealthier with my vigilant detection and commitment to destroying all evidence of my former athletic body. I had grown to nearly 300lbs and was not slowing down. This had to end, but I was afraid. I was afraid I would loose the weight as I had a few times in the past. Most recently when I had reached my all time high of 250lbs. I lost 65lbs in 3 months and was feeling great. I was at the gym every day and ate like a bird, a very very small bird. That was the start of what continued to be a self-destructive cycle of loosing and then gaining back all, and more, of the weight.

I had developed a fear that if I was to go on a diet I would be hugely successful at lossing the weight; however, I knew I would not keep it off and the aspect of seeing the scale exceed 300lbs terrified me (and it still does)! I had to get some plan to continue after I lost at least the weight of my dog Austin, a beagle hound. Kinda of strange, I know, but it was my goal non-the-less. This is where I started thinking about the documentary and the narrator, C.J. Hunt, talking about Paleo being for life. This was something different.

It is that something different that made me take notice. I had the confidence to actually step foot in the gym, that I had been a member at (for over a year), for the first time. My mind was swimming with ideas of what my life would be like if I could loose some weight and how my health would improve. I am, by the way, a typical obese American with Hypertension, Type 2 Diabeties, and High Cholesterol. My dreams of loosing weight started to come out when the scale was displaying my steady weight loss. Even though I continued to eat a fair amount of food. This something different was GREAT! Now I need to learn where to take it next.

My journey is now approaching 3 months of transitioning to a healthy workout schedule and a more aggressive paleo diet. I have cut out all dairy, grains, and processed sugars (actually all processed anything). I have not completely moved to a full Paleo lifestyle but I am discovering, learning, experimenting, and exploring my options. I have dropped down to 246lbs and feel optimistic that I am ready to take the next step in my new lifestyle.

FEEDBACK:

EMAILS:

Update from TJ is on the website.  He is dropping weight and this is fun to watch!    TJ is all of us.  He is someone who is in the middle of a journey and we are so blessed that he is letting us follow along.   Take a minute to read his most recent posts and you will be further inspired.

Trevor in South Dakota wrote

I’m having fun listening to you three argue over what to eat and how to live.  But  in all of that I am learning and enjoying the ride.  I feel better cutting out the processed stuff.  Please tell Zack to stay away from gas station nachos.  And I have listened for a while now and I agree with Carol: you are a healthier person than you were last summer.  Keep it up Zack!

 Thank you Trevor.  I will tell him on next week’s show.  I am in agreement.  I have trouble staying away from hot bread but gas station nachos... not so much!  I’m with you... Zack is a rock star.- Carol

Next Show:

Recording from NRA show in Houston.  We will meet in the flesh... finally!  Can’t imagine what we will discuss but I have a feeling a trip to Olive Garden is on the agenda.

 Itunes:

Subscribe to us in iTunes.  This is the preview link, from this website you should see our shows and be able to link right into iTunes: Fat2Fit HQ iTunes Preview page

Thank you for taking time to leave a review!  We depend on your valuable feedback.  It helps the show become more visible in iTunes.

How do I do that? 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 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

Here are the steps to leave your MUCH appreciated review:

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

We want to hear from you!  Send feedback to success@fat2fithq.com or send message to us through Facebook.

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.