Don’t Make A Resolution; Set Goals for 2014!

Written on January 2, 2014 – 4:56 pm | by Russ Turley

new-year-resolutionsWhile there are no new episodes of Fat 2 Fit Radio being produced, yes I said it, it’s over, doesn’t mean you have to fall into the trap of New Year “Resolutions”. We produced 5 great goal setting episodes in the past.  All of those Fat 2 Fit Radio episodes are online, either free to download from iTunes and this website, or to purchase, as is the case with Episode #13 in Season One.

So, while you’re fighting all the future New Years Resolution breakers for a spot in the squat rack, or a spot on the elliptical at your local gym, listen to one of these shows and get motivated for the New Year!

Good luck!

Goal Setting Episodes


Anti-Depressants and Weight Gain

Written on May 21, 2013 – 11:03 pm | by Russ Turley


A listener named Rita wrote in asking if anti-depressants can cause you to gain weight.  So, can they?


Jeff and I discussed this topic on Show #81 back in November 2009.  The truth is that anti-depressants are not the only type of medication that can cause you to gain weight.  The topic was also covered in Chapter 50 of  our Fat 2 Fit book.  The good news is that if you are saddled with taking these medications, you don’t have to gain weight.

I’ve included Chapter 50 as a “podcast” with this post.

Let me know if you’d like to hear more on the subject.

Download Chapter 50 PDF for Free!


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Fat 2 Fit #147 – Weight Loss with Parkinson’s

Written on May 8, 2013 – 10:15 pm | by Helana Brigman

Exercise and healthful eating are a no-fail recipe for weight-loss success.

But, in the case of certain rare diseases, losing weight just isn’t this simple.

In today’s episode of Fat 2 Fit Radio (#147), Russ and Helana discuss one of the more serious weight-loss topics yet to be addressed on the show: Parkinson’s Disease.  We play a voicemail from listener Debbie and hear many of the struggles post-operation patients experience in weight gain and muscle weakness after deep brain stimulation surgery.

Parkinson’s affects about 1% of the population between ages 55 and 65 (WebMD), and, consequently, little is known about its relationship to weight loss and muscle growth.

Russ and Helana review a recent study involving a group of 22 Parkinson’s patients (15 male, 7 female) after deep brain stimulation surgery. More and more, research shows significant weight gain in both men and women, but with shocking results in longterm follow ups.

In the past, we’ve discussed how good old exercise and smart nutrition can influence Type 2 Diabetes (#70) and offer great listener success stories (#102).  Yet with Parkinson’s, successful recovery continues to be far more complex.

Russ checks in with listeners Renee and James, covering everything from nutritional information between beans and lentils to over-exertion and blood-shot eyes.  He then revisits the topic of “starvation mode” with a new article by Tom Venudo, detailing that starvation mode not only negatively affects your body’s metabolism, but also your body’s ability to lose weight longterm.

As always, take a look at the show notes for our recipe of the week, cited articles, listener stories, and other great reads. For healthful eating ideas, checkout the recipe of the week or signup for the Weekly Recipe Newsletter at Clearly Delicious.

Good People: 

Good Reads: 

Good Eats:

Motivational Quote of the Week: 

“Enthusiasm is one of the most powerful engines of success. When you do a thing, do it with all your might. Put your whole soul into it. Stamp it with your own personality. Be active, be energetic, be enthusiastic and faithful, and you will accomplish your object. Nothing great was ever achieved without enthusiasm.”

– Ralph Waldo Emerson

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Keep up with Fat 2 Fit!

Follow Fat2Fit at Facebook | Follow Clearly Delicious on Facebook | Follow Russ on Pinterest | Follow Helana on Pinterest |

| Join SparkPeople Fat2Fit Group 

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Fat 2 Fit #146 – Menopause and Weight Loss

Written on April 13, 2013 – 12:54 am | by Helana Brigman

Tast the rainbow“I’m eating 1500 calories.  Why am I still gaining weight? Whenever I sit on the flushing toilet, I can feel how much pressure the toilet is getting” “Does menopause play a role in weight gain?” “How much can I eat?” and, “How can I make DOMS more bearable?”

These are some of the questions Russ and Helana answer in Episode #146 of Fat 2 Fit Radio.  Understanding the role diet plays in maintaining a healthy lifestyle kicks off the show.  Russ emphasizes the importance of whole (unprocessed) foods that are low in sugar and fat, and Helana reminds listeners that “1,500 calories” is more than just tracking a set caloric goal, but a way to measure what kinds of foods we put into our bodies.

Russ checks in with Helana’s weight loss goals, motivation, and exercise as well as listeners Monica, Kim, Anna, and Dave.  Russ then offers some suggestions for how to improve diet and exercise for listener Kim and how menopause might influence her fat 2 fit journey.

Helana provides her Pro / Con list for the Nike+ App (see here for the full transcript), and, on the web report, we hear how Louisiana ranks alongside other states (such as Mississippi) as the #4 most obese state in the nation.  The topic of Louisiana obesity, food stamps, and low income families introduce serious grey areas with our nation’s health crisis.

We end with Russ’s tips for making “DOMS” (Delayed Onset Muscle Soreness) more bearable and his favorite new-fangled water bottle with a Brita filter built right in!

As always, take a look at the show notes for our recipe of the week, cited articles, listener stories, and other great reads.  If you’re interested in what foods go into your body, don’t forget to signup for the Weekly Recipe Newsletter at Clearly Delicious.

Good People:

Good Buys:

Good Reads:

Good Eats

Motivational Quote of the Week:

“Reaching my goal doesn’t prove what I’m made of.  Not quitting when I get discouraged along the way does.

I Decide.” – Anonymous

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Keep up with Fat 2 Fit!

Follow Fat2Fit at Facebook | Follow Russ on Pinterest | Follow Helana on Pinterest |

| Join SparkPeople Fat2Fit Group |

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Fat 2 Fit #145 – Running with Endomondo

Written on March 17, 2013 – 11:38 pm | by Helana Brigman

In today’s episode of Fat 2 Fit Radio, Russ and Helana check back in with listener Caren about her fitness and weight loss goals before listening to a voicemail from a caller in Kennedale, TX.  Helana reveals some good weight loss news, and Russ keeps things real with helpful advice for listeners James, Caren, and “Jolene.”

As a follow up to Episode 144, Helana gives a detailed Pro / Con list of the fitness App Endomondo and discusses this screenshot, noting that the app’s bells and whistles far surpass most fitness and exercise smartphone software—but—advertisements and “upgrades” may be a problem.

On the web report, Helana discusses a study performed by Meghan Lynch at the University of Toronto on the “Perceptions of Exercise and Food in a Community of Food Bloggers.”  How women “health and wellness” bloggers discuss food, exercise, and their own body weight issues offer an illuminating example of ongoing problems around weight loss and healthy eating in our country.  Fortunately, Lynch has some useful observations and both Russ and Helana offer some questions and advice.

Russ reviews several competing bills in New York and Mississippi that debate the availability of restaurants’ nutritional information to the public (see Calorie Count Laws for an idea of the debate).  Pointing out that Mississippi tops America’s list of most “obese” states, Russ introduces how Bloomberg’s bill to eliminate super-sized sugary drinks in certain venues has caused further debate on this topic.  How McDonald’s fits into this equation inevitably comes up.

See our links from the show notes below for articles and topics mentioned in the episode.  While you’re at it, try Helana’s super-easy Kale Chips recipe or signup for the Clearly Delicious weekly newsletter with healthful recipes right in your inbox.

Good People:

Good Buys:

Good Reads:

Good Eats

(Green Foods)

Motivational Quote of the Week:

“Your body doesn’t care if your mind isn’t motivated.  Results are the same with or without it.  Just show up.” – Anonymous

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Fat 2 Fit #144 – New Measurements Of Success

Written on March 3, 2013 – 12:00 am | by Helana Brigman

fat2fit cropIn Episode #144 of Fat 2 Fit Radio, Russ checks in with Helana and listener David about their fitness goals and recent progress, discussing past injuries and unhappy belly fat.

We also look at the 70+ listener suggestions for running apps at our Facebook page and will follow up next time with a comparison between RunKeeper and Endomondo.

Although improving her running speed and long-distance endurance, Helana’s nemesis, the “side-stitch,” continues to rear its ugly head right when her training gets interesting (usually about one-third to half the way in).  How to combat side-stitches, identify possible causes, and take advantage of “diaphragmatic breathing techniques” are addressed in the show.  Strengthening your core and being careful when you train help in avoiding not just side-stitches, but also “delayed onset muscle soreness” (“Doms”).

Russ checks in with Dr. Rick, who has 3 big suggestions for reducing cardiovascular risk.  Then, he turns his attention to a recent study on weight loss with “mobile app self-monitoring” devices versus traditional pen and paper.  When it comes to consistency and training, there might be an app for that.

See our links from the show notes below to try Helana’s Broccoli and Cauliflower Gratin or signup for the Clearly Delicious weekly newsletter with healthful recipes right in your inbox.

Good Eats

Good Reads

Good to Know

Good to Try

Fat 2 Fit 143 – Metabolic Adaptation

Written on February 13, 2013 – 11:51 pm | by Helana Brigman

o-JESSICA-ALBA-INSTYLE-570In today’s episode of Fat 2 Fit Radio, we check in with Helana and listener Caren about their body fat percentages, goals, and those hard-to-avoid numbers on the scale.

We respond to listener comments from episode 142 (no, muscle does not turn into fat) and discuss some ways Photoshop and magazine covers may disrupt how we understand the fat 2 fit lifestyle.  Helana explains her remarks on why the Jessica Alba InStyle cover gives her the “heeby-jeebies,” and we look at past Photoshop offenders like Shape Magazine and GQ.

Russ checks-in with listeners Patricia and Geri and discusses what it takes to look like “that girl” (Rachel McLish included).

On the web report, Russ goes over “metabolic adaptation” and how Clare West “ruined her metabolism.”  As always, why it’s important to eat than neglect yourself valuable nutrition comes up again and again.

See below for a list of references made during the show including the recipe of the week, Creamy Butternut Squash Macaroni and Cheese!

Good Reads:

Covers Worth Mentioning: 

Food Stuffs:

Check out Caren:

Motivational Quote of the Week: 

“It’s not that some people have willpower and some don’t.  It’s that some people are ready to change and others are not.” – James Gordon

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Fat 2 Fit #142 – Returning with Updates

Written on January 30, 2013 – 11:20 pm | by Helana Brigman

The female body is complicated and calculators can be tough.  Between body fat percentages, BMI, height, weight, and measurements, there are countless ways to measure and track the progress of your fit and healthy lifestyle.  But, what numbers should you look at exactly? When monitoring your progress, what other factors should you take into consideration? And, how might Fat2Fit’s online tracking tools help shine some light on this process?

In today’s show, Russ introduces Helana Brigman of the blog Clearly Delicious and book, The Fresh Table: Cooking in Louisiana All Year Round.  A fellow podcaster, Helana discusses the ways in which she, too, might respond to female listeners’ questions from a woman’s point of view.  Meanwhile, Russ gives the low-down on what’s really going on—although each woman is different, teaching her to understand her body fat percentages, BMR, and calorie intake + activity level remain key for the Fat2Fit lifestyle.

Russ and Helana take a few detours to discuss Paula Deen’s weight loss and the all fearful muffin top, and look forward to next week when Helana shares her measurements and fitness goals!

Links Mentioned in the Show:

Recipe of the Week

Best Ever Greek Salad at Clearly Delicious

Muffin Tops

“My Muffin Top is All That, Whole Grain, Low Fat, Don’t You Want a Piece of That?”


Motivational Quote of the Week:

“Of course it’s hard.  It’s supposed to be hard.  If it were easy, everybody would do it.

Hard is what makes it great.”  —Tom Hanks in A League of Their Own

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Podcast Update

Written on December 26, 2012 – 8:00 am | by Russ Turley

Update:  26/12/2012

New podcasts coming in January 2013.

I’ve been in contact with a few individuals that are interested in helping continue Fat 2 Fit.  Thank you!  I’m totally excited about some of the changes that will happen in the new year.

Here’s what I need from you.

I’m looking for at least 3 individuals that are in the process of going from fat to fit and would like to be on the show once a month.  You must be willing to share your weight, etc. on the show.  You must also have the ability to connect with Skype with a headset or better microphone.

Use the Feedback form to get in touch.

Talk to you soon!

Hey everyone. I have some sad news to deliver to you today. Jeff has expressed to me that he’s not interested in continuing the podcast. I’d like your feedback on whether to continue the podcast or not. What would you like to hear? There are still a ton of questions from y’all that have gone unanswered that I’d like to tackle, but what else?

I have actually recorded an episode with another co-host, but unfortunately we had technical difficulties. Before I continue on, I want to hear from y’all.

What say you?




Where the heck are Russ and Jeff?

Written on May 17, 2012 – 2:59 pm | by Russ Turley

Hey Y’all,

There have been quite a few messages here and on our Facebook page about the absence of the show.  Jeff has been unable to record, so no show.  I’ve got a couple individuals that are going to fill in for a few shows.  Please have patience while Jeff is on the mend.