Fat 2 Fit Radio

Fat 2 Fit Show #52 - More Question and Answers

Another non-standard show this time.  We received a lot of questions over the last few weeks.  We’ve hand picked a few that represent a large portion of them. Maybe you had one of the same questions.  Here’s a rundown of the questions:

• James has lost 45 pounds but his weight loss has stalled.  He wants to lose another 10 pounds and is looking for advice to get him there.
• Jen wants to know what to do when the munchies hit.  She’s prepared snacks in advance yet still reaches for the bad snack.
• Melinda is a private investigator and is doing long surveillance jobs.  These jobs have helped her gain 25 pounds and she’s looking some help on healthy snacks and light meals.
• Andrea writes in with a question about eating and working out.  When is the best time to eat, before or after a workout?  Protein or carbohydrates?
• We’ve received a bunch of great suggestions for iPhone and iPod Touch apps.  We run down a few of them.
• Christine ask about the 7 month couch to 5k program that Russell started oh so long ago.  Unfortunately it doesn’t have  a happy ending.
• And finally, Kim asks a question that you’ve probably thought of.  Is it better to workout in the morning on an empty stomach or to eat before working those muscles?

Links Mentioned in the Show:
Burn the Fat Oatmeal Pancakes
Healthy Oatmeal Cookies
Fat Watch App
Weightbot
Absolute Fitness
LiveStrong
My Weightloss Coach

Recipe of the Week:
Shrimp & Sun Dried Tomato Pasta

Homework:
I know that more than half of you who listened to the goal setting show last week actually didn’t set any goals.  If you truly want to succeed this year this is an absolute must.  The homework for this week is to make sure that you will see those goals every single day until they are accomplished.  Write them out on a sticky note and put it on your fridge, put them as the wallpaper on your computer, get a friend or relative to remind you personally every day - whatever it takes so that you can’t help but be reminded of your goals.

Listen here, or subscribe to automatically receive future shows.

 

 Fat 2 Fit Show #52 [33:38m]: Play Now | Play in Popup | Download

Tags: BMR, munchies, Obesity, questions

Posted in Podcast | No Comments »

Fat 2 Fit Show #51 - The Most Important Show of the Year

Are you making another New Year’s Resolution for 2009?  Could it be you’re resolving to lose weight?  If you’re one of approximately 90% of Americans making some sort of resolution, then you’ve come to the right place.  We called this show The Most Important Show of the Year because making goals and resolutions without the proper information will leave you with forgotten resolutions and growing waistlines.

This is a stripped down show with no Web Report, recipe of the week or homework.  This show just focuses on goal setting.  We discuss how to set achievable goals, how to follow through with techniques that will make those goals realities.

If you’re making a New Years Resolution, be sure to head over to the Fat 2 Fit Support site over at Traineo and let everyone know what it is.  A resolution that no ones knows about, never really happened.

Links Mentioned in the Show:
How To Set Your Last Weight Loss Goal - Ever!
Fat 2 Fit Show #13 - New Years Resolutions & Goal Setting

Listen here, or subscribe to automatically receive future shows.

 

 Fat 2 Fit Show #51 [23:11m]: Play Now | Play in Popup | Download

Tags: goal setting, new years, resolutions

Posted in Podcast | 2 Comments »

Fat 2 Fit Show #50 - 10 Fitness Gifts to Avoid

One year ago we talked about 10 fitness gifts that you could give yourself.  Perhaps that loved one in your life just didn’t know what to give you.  You got slippers instead of running shoes.  Or a Hickory Farms Beef Stick instead of a set of weights.  This time we recommend 10 things that it would be best to avoid.  These are all the things that you should return if you get get them this Christmas.

On the e-mail and comment section, Jeff fields a question from Teresa from the US.  She asked about SAD - Seasonal Affective Disorder. It’s a mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms in the winter.  Russ tackles a question from Sandra from Australia about workouts in the summer months.  Hyperthermia is the culprit here.  We run down some tips to help you stay safe and help you get a good workout while it’s hot and humid out there.  Sweating is a foregone conclusion.

The Web Report brings an article from Jeff about Overlooked Fat Loss Factors.  Russ’s article discusses the recent news that everyone’s favorite yo-yo dieter, Oprah Winfrey, has gained back some weight and is back to 200 lbs.

Links Mentioned in the Show:
Informercial Abdominal Exercise Machines
Walkvest
Fat Blocking Pills on Show #6
Electronic Ab Stimulation
Detox Kits on Show #8
Overlooked Fat Loss Factors
Oprah is fat again

Homework:
With the holiday season in full swing, here is strategy for surviving all of those parties and dinners.  Simply plan before you attend a party or dinner.  Decide what you are going to eat and how much before you get there.  That just might stop you from being tempted or trying “one of everything” at the dessert table.  Don’t just show up and say “I hope I’m not going to blow my diet again” - some basic planning will always help out.

Recipe of the Week
Wendy’s Southwest Taco Salad - The final better bad fast food choice.

Listen here, or subscribe to automatically receive future shows.

 

 Fat Guy Radio Show #50 [36:28m]: Play Now | Play in Popup | Download

Tags: ab stimulation, detox, fat blocker, infomercials, Oprah, walkvest

Posted in Podcast | No Comments »

Fat 2 Fit Show #49 - Obesity System Influences

After 48 shows of weight loss advice and information, we decided to clearly lay out our top 5 core beliefs about successful weight loss and living a healthy lifestyle.  When we offer advice or answer listener questions, we always fall back to these core beliefs.  Many times we are tempted to give the quick solutions that might have dramatic results in the short term, but these beliefs keep us on track. Our philosophy is all about changing your life so that you will never, ever go on a diet again.

In the Web Report, Jeff discusses an article about the possibility that obesity may be contagious. Russ talks about a study which shows that post workout snacks may do more harm than good.

Don’t forget that you can subscribe to the show for free by e-mail or by RSS. Check out the Subscribe page for more information or just check out the upper right-hand side of the web site.

Homework:
Start thinking about your New Year’s resolutions and goals. We are doing a show in a few weeks on how to set powerful goals that you can achieve next year. You don’t have to wait for New Years to set goals, but since everyone seems to at new years, we are going to give you a lot of help. In the next couple of weeks, start looking for areas in your life that you are dissatisfied with, then start coming up with a list of possible goals that are measurable on a daily or weekly basis. The bigger the list, the better. We will narrow these down later. And one last thing, you can’t just say your goal is to lose weight. Start listing specific goals that will help you achieve weight loss if that is the area that you want to improve. For example, taking four 30 minute walks per week, taking a lunch from home at least 3 days per week, or like one of mine last year was to eat an apple every day.

Links Mentioned in the Show:
Canadian Olympic Torch Relay
Is Obesity Contagious?
Snacking After Workouts
Obesity System Influence Chart Goals and History
The Full Obesity System Influence Diagram

Recipe of the Week
El Pollo Loco, White Meat Meal, Breast (no skin), wing, salad (no chips or cheese), veggies, (2) tortillas & avocado salsa and pico de gallo. 552 calories total, but w/o tortillas 371!!
Check out their nutritional calculator

Listen here, or subscribe to automatically receive future shows.

 

 Fat 2 Fit Radio Show #49 [35:32m]: Play Now | Play in Popup | Download

Tags: goals, Obesity, olympics, snacking

Posted in Podcast | No Comments »

Fat 2 Fit Show #48 - Season 2 Finale: Listener Profiles

Back in December 2007, Jeff made a post asking listeners and members of the Fat 2 Fit Radio group on Traineo to  introduce themselves  to the group.  This show, the finale for Season 2, is the result.

Instead of a regular show, we spotlight members of the group.  There are some amazing stories that you have to hear.  They share their weight loss goals, their health problems and more importantly some share some inspirational weight loss success stories.  To give you a taste of what this episode is about, here’s the forum entry for Paula Russell:

Hi there,
I’m Paula and live in Brisbane on the east coast of Oz. This is my first post and this is my journey so far…

About 2 years ago, 270lbs, extremely depressed and getting pretty sick I was pushed by a friend to sort myself out. I took the brave decision to get a personal trainer and I have never looked back…well, occasionally!
Ive now lost nearly 70lbs but I’ve been stuck here on an extended plateau for quite a while now, hence I reaching out here for a bit of moral support.
Food is a constant battle for me.
I am an absolute gym junkie. Currently I go to boot camp 3 mornings a week, have PT twice, go to yoga and love to road run (I know it sounds extreme but I love it and it has completely changed my life). Once I am down to my goal health (I don’t say goal weight as I am more concerned with fitness and size).

I just don’t understand why, when I work so hard with exercise I just cant get a grip on my eating?! I know what to eat and how often etc. but its almost like I go off into a different world sometimes. I want to do this so badly…this is why I am here.

On a happier note, I absolutely love F2F radio and it is a true inspiration to me…thanks guys, never stop as the amount you are helping to change peoples lives is immeasurable. I’ve just bought myself a Garmin forerunner watch after hearing it mentioned on the podcast and am really excited about that.

Looking forward to being part of this community.

Paula xxx

Isn’t that amazing?   My favorite part of Paula’s post is the part about “goal health”.  Everyone on the forums is in a similar place in their weight loss as you.  Some are starting, some have reached their goal, but it’s a safe place to share and ask questions no matter where your are on your weight loss journey.  Head on over to Fat2Fit Support.com and join today.  There are almost 300 members and the number of members and great information each member contributes keeps growing every day.

As this is the Season Finale, we’re going to be taking a couple weeks off to do some retooling of the show.  Look for some subtle changes in the next show and here on the website.

Don’t forget that you can subscribe to the show for free by e-mail or by RSS.  Check out the Subscribe page for more information or just check out the upper right-hand side of the web site.

 

 Fat 2 Fit Show #48 [34:00m]: Play Now | Play in Popup | Download

Tags: community, diet, forum, Support, traineo, Weight loss

Posted in Podcast | 5 Comments »

Fat 2 Fit Show #47 - Heart Attack Grill

How does a nice big juicy hamburger sound right now?  How about a double? Triple? Could you eat a quadruple burger right now?  That burger has a name; it’s called a Quadruple Bypass and it’s served by the focus of this week’s show.  The Heart Attack Grill is a restaurant that dares you to eat horribly by serving gigantic burger patties each weighing in at 1/2 pound along side fries that are cooked in pure lard.  Add to that the option of having a caffeine rich Jolt cola to wash it all down.  It’s a heart attack waiting to happen.  And if the food doesn’t do it to you, all the waitresses wear sexy nurse outfits.

In the e-mail section this week, we field a question from John Sanderson about calories.  We also discuss clothing to wear during running and walking in response to Trevor’s question on the Fat 2 Fit Support forum. Finally we give Jim Borman some advice on delicious snack foods that aren’t popcorn or celery sticks.

The Web Report consists of an inspirational article that Jeff found about a guy that lost 265 lbs. over 2 years and is keeping it off.  Russ finds a list of the 11 worst foods that you should avoid.

Don’t forget that you can subscribe to the show for free by e-mail or by RSS.  Check out the Subscribe page for more information or just check out the upper right-hand side of the web site.

Homework:
Halloween has just passed.  Everybody probably had a few extra treats, so it is now time to hide them out of sight so that they won’t tempt you or actually throw them out so that you don’t end up eating them all.  Once you have done that, this weeks homework is to replace those temptations with healthy ones. The goal here is to have 2 or 3 healthy alternatives for those emergencies when you are hungry or even for time like when you are watching a movie and just looking for something to snack on.  Having a snack once and while doesn’t have to destroy your calorie goals for the day if you plan a bit ahead.

Links Mentioned in the Show:
11 Worst foods to avoid
Man sheds 265 pounds
Heart Attack Grill

Recipe of the Week
Egg McMuffin from McDonald’s

Listen here, or subscribe to automatically receive future shows.

 

 Fat 2 Fit Radio Show #47 [42:15m]: Play Now | Play in Popup | Download

Tags: grill, heart attack, mcdonalds, nurses

Posted in Podcast | 1 Comment »

App Review: Weightbot

As promised in the latest episode, here is our review of Weightbot by Tapbots.  I have been planning to purchase an iPhone for the last 3 or 4 months.  My current contract was up on 10/18 and so I bought one and the first application that I purchased was Weightbot.  Imagine my surprise when I received an e-mail from Jeff telling me he bought an iPod Touch.  He informs me that he purchased the Weightbot application also.  So here’s my review of Weightbot.  Perhaps Jeff will chime in with his thoughts.

There’s not much to dislike about Weightbot.  It’s main feature would have to be it’s simplicity.  It does one thing, provide a platform to record your weight.  Weightbot uses the features of the iPhone interface to it’s fullest.  You start out by inputing your goal weight, your height, and an optional passcode to keep unwanted eyes out of your business.  After that, you are presented with the main interface of Weightbot.  By clicking on the large numbers on the screen a sideways scale will appear along the bottom of the screen.  By flicking your finger across the scale you can input your weight down to the tenth of a pound.  Simply click the large numbers that now has your weight and it will be recorded for the day.  Also included on the display is your current BMI.

Each day record your weight this way and soon you’ll have a nice looking graph of your weight loss.  If you rotate the iPhone 90 degrees, Weightbot will display the graph.  Cool beans.  If you’d like to delete one of the weigh-ins, simply scroll to that date on the bottom of the screen and shake the iPhone.

What’s missing from Weightbot?  The only thing that I can imagine to make Weightbot better would be a Bluetooth scale that Weightbot could communicate with and automatically enter your weight.

Tapbots has a few features that are listed as Coming Soon on the web site.  They include:

• Ability to backup/restore your data
• Moving average line in the graph view
• Multiple graph views (Month/Year)
• Removal of the 90 day limitation to modify data
• Gestures to jump faster through dates/weight measurements in the scroller.
• Alternate data view with information like lbs lost to date, lbs lost per week/month, lbs. left to reach goal, etc.
• Localization
• Option to attach other details to each weight entry (notes for example)

Weightbot is $1.99 and is available from the iTunes App Store.

Tags: iphone, ipod touch, tapbots, weightbot

Posted in App Reviews, General, Nutrition | 4 Comments »

Fat 2 Fit Show #46 - Cooking for Weight Loss

When you cook a meal at home, what do you do to ensure that it’s a healthy meal?

How do you make sure that it’s low calorie?

On this episode, we discuss cooking with weight loss in mind. The topics include what types of foods to choose, how to cook your food, what kitchen equipment to cook with and portion sizes.  These are all things to think about when cooking for weight loss.

Teresa calls in to the voice mail line issuing us a food challenge.  She is looking for a lunch that she can take along on business trips instead of eating the usual lunch fare of salads, wraps and sandwiches.    I don’t know if we rose to the challenge, but maybe you can give your opinion in the comments.  John wrote in asking about trimming just 200 calories off his daily intake.  By doing this he’s looking to lose 25 lbs.

In the Web Report this week, Jeff has an article on what it takes to be “effortlessly thin”.  Russ is getting an iPhone and finds a small write up on an application called Weightbot that records your weight.  Look for a review of this application soon.

Don’t forget that you can subscribe to the show for free by e-mail or by RSS.  Check out the Subscribe page for more information or just check out the upper right-hand side of the web site.

Links Mentioned in the Show:
Burn the Fat Oatmeal Pancakes
Video of Oatmeal Pancakes
Another version of Oatmeal Pancakes
Healthy Oatmeal Cookies
10 Secrets of the Effortlessly Thin
Weightbot Iphone App
Michi’s Ladder

Recipe of the Week
Black Forest Ham Sandwich from Subway

Listen here, or subscribe to automatically receive future shows.

 

 Fat 2 Fit Radio Show #46 [31:29m]: Play Now | Play in Popup | Download

Tags: burn the fat, cookies, cooking, iphone, ladder, michi, Oatmeal, subway, tom venuto

Posted in Podcast | 1 Comment »

Weight Loss Motivation Part 4

We always end off the show with a motivational quote that will hopefully help you on the road of long-term weight loss and health success. Here are the quotes from shows 25-32.

“Short term thinking is the social disease of our time”
- Norman Lear

“So what do we do? Anything - something. So long as we just don’t sit there. If we screw it up, start over. Try something else. If we wait until we’ve satisfied all the uncertainties, it may be too late.”
- Lee Iacocca

“There is a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something you accept no excuses, only results.”
- Ken Blanchard

“It is good to have an end to journey toward; but it is the journey that matters, in the end.”
Ernest Hemingway

“A pessimist sees the difficulty in every opportunity. An optimist sees the opportunity in every difficulty.”
- Winston Churchill

“There is something more important than winning. Dignity must come before everything, including victory in a race as important as the Tour. You can’t treat people without respect.”
- Miguel Indurain

“The difference between what we do and what we are capable of doing would suffice to solve most of the world’s problems.”
- Ghandi

“If you spend too much time learning the ‘tricks’ of the trade, you may not learn the trade. There are no shortcuts. If you’re working on finding a short cut, the easy way, you’re not working hard enough on the fundamentals. You may get a way with it for a spell, but there is no substitute for the basics. And the first basic is good, old fashioned hard work.”
-John Wooden

Tags: diet motivation, motivational quotes, Weight Loss motivation

Posted in General, Motivation | 1 Comment »

Fat 2 Fit Show #45 - Breaking Weight Loss Plateaus

You could call it a weight loss intervention. You may call it helpful advice. Either way, in this week’s show Jeff grills Russ on why his weight loss has come to an almost screeching halt. After many months of successful weight loss, the pounds have stopped coming off. They talk about what causes weight loss plateaus and how to get past them.

In the e-mail and comment section of the show we answer two questions about calories and high fructose corn syrup.  Rick writes in and asks about doubling the number of calories he eats at breakfast.  Colorful Kimbo has heard differing opinions on whether high fructose corn syrup is good for you.  What do you think?

In the Web Report, Jeff walks us through an article explaining what the most popular male cover model on Men’s Health Magazine eats on a daily basis.  It’s one of those perfect diets that everyone should strive to eat.  One of the recipes will probably make it as a Recipe of the Week.  Russ talk about the Trikke.  It’s a vehicle that will get you from point A to point B while burning some serious calories at the same time.  A neighbor of Russ’ rides a Trikke around the local school doing laps and he has lost 20 lbs.

If you aren’t subscribed to the show via RSS, there is a new way to subscribe…by e-mail.  Enter your e-mail address in the box at the top of the page at Fat 2 Fit Radio and you’ll get an e-mail notification that a new show is available and ready to be downloaded.  You’ll also get the content of the show notes in the e-mail.

Links Mentioned in the Show:
Eat like a male cover model
Workout on a Trikke
Movie: King Corn

Recipe of the Week:
Slow Cooker Fajitas

Listen here, or subscribe to automatically receive future shows.

 

 Fat 2 Fit Radio Show #45 [41:18m]: Play Now | Play in Popup | Download

Tags: Calories, plateau, trikke, Weight loss

Posted in Podcast | 2 Comments »