MichelleFit.com Podcast

Click HERE to listen in iTunes Click HERE to listen in Stitcher Have you tried to create real change in your life (like a healthy lifestyle), but then found yourself right back to where you started? Why is it that some people seem to embrace change with no problem, and for others it seems like an insurmountable task? This is exactly what we dive into in this week’s podcast. It’s one of my favorite subjects because mindset has so much to do with the body we inhabit. I share a bit of my own experience, and lay out the five-step process I not only use myself, but with my clients as well. It has the potential to change your life, if you let it. Keep in mind (as I’ve mentioned in previous show notes) that I am new to this whole podcasting thing – an introvert that has gone out on a limb to bring you valuable content. I fully intend for it to get better as we go! I’ll continue to bring you useful, practical, and actionable information that will hopefully play a small part in you transforming your life -- and starting with the next podcast, I'll be answering some of YOUR questions (so make sure to email me below!) Together, we are building a community of respectful, knowledge-seeking action takers that desire to be fit and live a healthy lifestyle. This podcast is a tool to do just that. So please introduce yourself, provide some feedback, ask questions, and submit show ideas! Let’s do this! *Information provided in this podcast is not intended as a substitute for professional nutritional or medical advice. You should consult your physician or other health care professional before altering your current diet or exercise program. IN THIS EPISODE: What is real change The pattern that perpetuates current habits (cycle) Examples Five step process to create and embrace change Being OK with being uncomfortable Check in on feelings and thoughts Identify negative or unproductive thoughts/beliefs Construct opposite Visualize new experience MENTIONS AND HELPFUL LINKS: Penzu – free online journaling software Day One – free online journaling software for Mac  TAKEAWAYS & ACTION STEPS: Work your way down through the five steps in a given situation, and really spend some time in each one. Challenge yourself. In discovering your thoughts and beliefs, consider, if you haven’t already, journaling. Recording in black and white what goes on in your brain makes it easier to go back and pick out individual thoughts that you may not be aware of. There you go. Share your email address with me below so we can stay connected. Also, use the form below to send me your show ideas and questions, or SHARE this page on Facebook so we can build our community.  Oh! You could also leave me a voicemail anytime at (503) 454-6263. I look forward to hearing from you! Click here to leave your honest and positive reviews in iTunes (it may be read on the show! Thank you!!)

Click HERE to listen in iTunes Click HERE to listen in Stitcher Why do I put such a strong focus on food? Because it’s really important. It seems to be where people need significant guidance, since most of society is set up to promote the opposite of a healthy lifestyle – fast food joints on every corner, aisles of packaged foods in the grocery store, and a borage of ads boasting “healthy this” and “low fat” that (but in fact, are not even real food most of the time). So we discuss suiting up with nutritional knowledge “armor” that can put the odds in your favor that you will win when you step onto the battlefield that is modern society. We also dive a bit deeper in the macronutrient carbohydrate and why it deserves a bit more of our attention. And, of course, when talking starches (one kind of carb), inevitably gluten gets brought up. So I will weigh in on that too. Not the detailed argument that’s the topic of several books, but what it can possibly mean for you. Keep in mind (as I’ve mentioned in previous show notes) that I am new to this whole podcasting thing – an introvert that has gone out on a limb to bring you valuable content. I fully intend for it to get better as we go! I’ll continue to answer your questions and bring you useful, practical, and actionable information that will hopefully play a small part in you transforming your life. Together, we are building a community of respectful, knowledge-seeking action takers that desire to be fit and live a healthy lifestyle. This podcast is a tool to do just that. So please introduce yourself in the comments below, and provide some feedback, questions, and show ideas! Let’s do this! J *Information provided in this podcast is not intended as a substitute for professional nutritional or medical advice. You should consult your physician or other health care professional before altering your current diet or exercise program. IN THIS EPISODE: Section out carbohydrates into two types: Veggie (non-starch) and Starchy Why this is a good idea Food as information Gluten’s role – a possible gluten philosophy? My Gluten Scale, for easy illustration MENTIONS AND HELPFUL LINKS: TheDr.com -- Doctor Tom O'Bryan, a pioneer and gluten research and education Wheat Belly by Dr. William Davis Grain Brain by David Perlmutter and Kristin Loberg Why Isn’t My Brain Working? by Dr. Datis Kharrazian Real Food: What to Eat and Why by Nina Planck Lose It – nutrition and exercise tracking app (free version) Penzu – free online journal Nutritiondata.com – comprehensive nutritional information at a glance Master Food List PDF download (scroll down to the bottom of the post for the PDF )   TAKEAWAYS & ACTION STEPS: Classify the carbohydrates you eat (use your food journal) Examine how often you get gluten in your daily diet Begin to experiment with the amount of carbs you eat each day Begin to experiment with the type (breakdown) of carbs you eat each day Check out one of the books I listed above to begin to increase your awareness on what you eat There you go. Below, leave your comments, use the form to send me your show ideas and questions, or SHARE this page on Facebook so we can spread the word and build our community. Click on the links above for downloading the podcast in iTunes, or Stitcher -- and please leave your honest and positive reviews (it may be read on the show!). Oh! You could also leave me a voicemail anytime at (503) 454-6263. I look forward to hearing from you! Click here to Subscribe, Rate, and/or Review in iTunes (Thank you!!)

Click HERE to get in iTunes Click HERE to get in Stitcher When you’re looking to get results (change) in your body and health, there are five areas to pay attention to – a kind of road map or compass that can help keep you heading for balance. In fact, if you’re not where you want to be then I could almost guarantee that at least one of these five areas needs attention. Plus, in a previous podcast I talked about evaluating your metabolism. What if you want to experiment with trying to raise yours? Well, I give you seven ways to begin to do that. Keep in mind (as I’ve mentioned in previous show notes) that I am new to this whole podcasting thing – an introvert that has gone out on a limb to bring you valuable content. I fully intend for it to get better as we go! I’ll continue to answer your questions and bring you useful, practical, and actionable information that will hopefully play a small part in you transforming your life. Together, we are building a community of respectful, knowledge-seeking action takers that desire to be fit and live a healthy lifestyle. This podcast is a tool to do just that. So please introduce yourself in the comments below, and provide some feedback, questions, and show ideas! Let’s do this! *Information provided in this podcast is not intended as a substitute for professional nutritional or medical advice. You should consult your physician or other health care professional before altering your current diet or exercise program. IN THIS EPISODE: Five pillars to your overall program (a discussion) Intake Output Supplements Rest / Sleep / Recovery Mental Outlook / Stress Seven ways to increase your metabolism (a discussion) Resistance Training HIIT cardio Philosophy of Eating Baseline + 10% of output Volume (calorie) cycling Mental outlook Rest & recovery MENTIONS AND HELPFUL LINKS: *See previous episode show notes TAKEAWAYS & ACTION STEPS: Classify the carbohydrates you eat (use your food journal) Examine how often you get gluten in your daily diet Begin to experiment with the amount of carbs you eat each day Begin to experiment with the type (breakdown) of carbs you eat each day Check out one of the books I listed above to begin to increase your awareness on what you eat There you go. Below, leave your comments, use the form to send me your show ideas and questions, or SHARE this page on Facebook so we can build our community. Click on the links above for downloading the podcast in iTunes, or Stitcher -- and please leave your honest and positive reviews (it may be read on the show!). Oh! You could also leave me a voicemail anytime at (503) 454-6263. I look forward to hearing from you!

Click HERE to get in iTunes Click HERE to get in Stitcher The easiest way I have found to teach someone how to eat healthy is to introduce a philosophy, rather than provide an eat-this-not-that speech or a structured meal plan. Long term, that’s just not practical. It’s a lifestyle that we’re trying to create here. My simple Philosophy of Eating is just that. A philosophy that has you making better choices with less stress. If you have a goal, and you’re taking steps to achieve it, how do you know if you’re on the right track? Well, there’s always a scale, but that’s highly unreliable because it simply isn’t the complete picture. I lay out the very things that I track, as well as how I track them, with my clients that create a more complete picture of progress (or lack thereof). And they are the very same tools that you can use too. Keep in mind (as I’ve mentioned in previous show notes) that I am new to this whole podcasting thing – an introvert that has gone out on a limb to bring you valuable content. I fully intend for it to get better as we go! I’ll continue to answer your questions and bring you useful, practical, and actionable information that will hopefully play a small part in you transforming your life. Together, we are building a community of respectful, knowledge-seeking action takers that desire to be fit and live a healthy lifestyle. This podcast is a tool to do just that. So please introduce yourself in the comments below, and provide some feedback, questions, and show ideas! Let’s do this! *Information provided in this podcast is not intended as a substitute for professional nutritional or medical advice. You should consult your physician or other health care professional before altering your current diet or exercise program. IN THIS EPISODE: See meal examples from my own kitchen on my Facebook page Philosophy of eating: Protein Quality Fat Veggie Carb (or strategic STARCHY carbs) Examples of each: Master Macronutrient Whole-Food List PDF (download this below) How to physically evaluate progress: Scale Measurements Pictures Body Fat Percentage MENTIONS AND HELPFUL LINKS: Lose It – nutrition and exercise tracking app (free version) Penzu – free online journal Nutritiondata.com – comprehensive nutritional information at a glance Master Macronutrient Whole-Food List PDF download: TAKEAWAYS & ACTION STEPS: Study the Master Food List Keep a food journal and look over your meals, “placing” each food in it’s category on the list Make a list of the things that don’t “fit” on the list – evaluate these Take your starting stats: scale weight, measurements, pics, BF% There you go. Below, leave your comments, use the form to send me your show ideas and questions, or SHARE this page on Facebook so we can build our community. Click on the links above for downloading the podcast in iTunes, or Stitcher -- and please leave your honest and positive reviews (it may be read on the show!). Oh! You could also leave me a voicemail anytime at (503) 454-6263. I look forward to hearing from you!  

Click HERE to get in iTunes Click HERE to get in Stitcher   I have found no better tool than journaling for not only bringing awareness to your habits, but as a tool to evaluate what is and isn’t working to live a healthy lifestyle. But what do you journal? How? In this episode, I briefly take you through a couple options, as well as tell you what works for me. Metabolism is a popular buzzword – and most people have an idea of what it is, and, more importantly, that they want to raise it. But why? When is that true? And how do you know what shape your metabolism is in? I give you some concrete steps to evaluate your own metabolism, and at least give you a starting point to begin to understand what may be holding you back in losing fat. Remember, I’m not techie. I don’t have a radio show host’s personality. In fact, I’m an introvert. It took me two years to get this show off the ground, for gosh sakes. So, have patience with me. I will give this my best effort and will strive to get better as we go (sound, music, flow, ease at the mic, etc.). I’ll work to answer your questions and bring you useful, practical, and actionable information that will hopefully play a small part in you transforming your life. Together, we are building a community of respectful, knowledge-seeking action takers that desire to be fit and live a healthy lifestyle. This podcast is a tool to do just that. So please introduce yourself in the comments below, and provide some feedback, questions, and show ideas! Let’s do this! *Information provided in this podcast is not intended as a substitute for professional nutritional or medical advice. You should consult your physician or other health care professional before altering your current diet or exercise program.  IN THIS EPISODE: Creating awareness Kinds of journaling Benefits of journaling, how to use it to your advantage Why metabolism is important How to evaluate your metabolism BMR and scale weight Role of metabolism if you’ve got less than 30 lbs. to lose Role of metabolism if you’re got more than 30 lbs. to lose MENTIONS AND HELPFUL LINKS:      Lose It – nutrition and exercise tracking app (free version)      Penzu – free online journal      Nutritiondata.com – comprehensive nutritional information at a glance   TAKEAWAYS & ACTION STEPS: Begin your own journal - experiment Evaluate the journal entries Get a snapshot of YOUR metabolism by estimating your intake and output, and comparing that to BMR + 50% (approximate) There you go. Below, leave your comments, use the form to send me your show ideas and questions, or SHARE this page on Facebook so we can build our community. Click on the links above for downloading the podcast in iTunes, or Stitcher -- and please leave your honest and positive reviews (it may be read on the show!). Oh! You could also leave me a voicemail anytime at (503) 454-6263. I look forward to hearing from you!

Click HERE to get in iTunes Click HERE to get in Stitcher Amid all the confusion of getting fit, in this episode I discuss a simple, easy starting place that you may find quite helpful. Plus I highlight my "philosophy of eating" that makes choosing, preparing, and eating balanced meals simple. And to start out this episode: You probably already have an idea of what “MichelleFit” means, but I’ll touch on its meaning for me today and what it means for the direction of this podcast. This is the premier episode! It’s been a long time in the making (two years?) because I have a disease: PERFECTIONISM! But, before you go thinking that I waited that long because it's not perfect, let me clear that up for you right now. It’s not. But I had to get it out there in order to help more people. Perfect or not. My "disease" is in remission! Now, I’m not techie. I don’t have a radio show host’s personality. In fact, I’m frankly an introvert. It took me two years to get this show off the ground, for gosh sakes. So, have patience with me. I will give this my best effort and will strive to get better as we go (sound, music, flow, ease at the mic, etc.). I’ll work to answer your questions and bring you useful, practical, and actionable information that will hopefully play a small part in you transforming your body, health, and your life. Remember, we are building a community of respectful, knowledge-seeking action takers that desire to be fit and live a healthy lifestyle. This podcast is a tool to do just that. So please introduce yourself in the comments below, and provide some feedback, questions, and show ideas! Let’s do this! *Information provided in this podcast is not intended as a substitute for professional nutritional or medical advice. You should consult your physician or other health care professional before altering your current diet or exercise program. IN THIS EPISODE: What MichelleFit means today (and for this podcast) How do you know what’s “right”? Introduction to my Philosophy of Eating MENTIONS AND HELPFUL LINKS: Visit my Facebook Page for examples of my Philosophy of Eating, right from my own kitchen TAKEAWAYS & ACTION STEPS: Evaluate how closely you’re eating to the Philosophy Begin to experiment with the Philosophy with some of your meals and see how you feel and respond, as well as note the challenges that arise There you go. Below, leave your comments, use the form to send me your show ideas and questions, or SHARE this page on Facebook so we can build our community. Click on the links above for downloading the podcast in iTunes, or Stitcher -- and please leave your honest and positive reviews (it may be read on the show!). Oh! You could also leave me a voicemail anytime at (503) 454-6263. I look forward to hearing from you!