http://www.fat2fitradio.com Weight Loss & Fitness Podcast with Russ Turley & Jeff Ainslie Thu, 02 Feb 2012 07:00:33 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Fat 2 Fit Radio is an Internet radio show, or podcast, featuring Russ Turley and Jeff Ainslie. Join us each episode as we share web sites, insights, information, recipes, weekly weigh-ins and more to help you go from fat to fit. The show is not about fad diets, or get skinny quick schemes. We are advocating weight loss through lifestyle change, not quick fixes - they simply do not exist. Stop eating and acting like a fat person and start emulating the diet and habits of a fit person. During each episode we will tackle one or more fitness, exercise or diet topics. Week after week if you incorporate the ideas and tips we are sharing, you will lose weight and start looking and feeling better. Russ Turley & Jeff Ainslie no Russ Turley & Jeff Ainslie russell.turley@gmail.com russell.turley@gmail.com (Russ Turley & Jeff Ainslie) 2007-2011 An Internet radio show featuring Russ Turley and Jeff Ainslie. Join them on each episode as they help you go from fat to fit. diet, weight loss, fitness, yoga, running, exercise, lifestyle change, geekfit http://www.fat2fitradio.com/media/images/albumart_144.jpg http://www.fat2fitradio.com/category/podcast/ http://www.fat2fitradio.com/2012/02/fat-2-fit-139-breaking-those-nasty-weight-loss-plateaus/ http://www.fat2fitradio.com/2012/02/fat-2-fit-139-breaking-those-nasty-weight-loss-plateaus/#comments Thu, 02 Feb 2012 07:00:33 +0000 Russ Turley http://www.fat2fitradio.com/?p=1877 http://www.fat2fitradio.com/2012/02/fat-2-fit-139-breaking-those-nasty-weight-loss-plateaus/feed/ 1 diet,Fat Loss,loose weight fast,loose weight quickly,lose weight fast,lose weight quickly,plateau,Weight loss First off, the 1 Million Kilo Challenge that we talked about in episode #138 is open to those outside of Australia.  You just have to choose the correct field when signing up. - Email and comments are awesome this show. First off, the 1 Million Kilo Challenge that we talked about in episode #138 is open to those outside of Australia.  You just have to choose the correct field when signing up. Email and comments are awesome this show.  Laura posted a link to the top 10 reasons women want to avoid lifting weights on the Facebook page.   Judy had her body fat tested with a BodPod and she shares what she learned from the experience.  Michelle tells us that she's tired of being "rubenesque" but has hit a weight loss plateau after losing 115 lbs.  Unfortunately she's trying to break the plateau by reducing her calories.  Exactly the wrong way to do it. On the Web Report, Russ reports on the news that he down-home, southern, comfort food cooking, TV hostess Paula Deen has Type 2 Diabetes.  It could be an opportunity for her to change her ways, unfortunately she's taking a different approach.  Jeff shares a clip of a video from YouTube.  It's linked to below and it tells you the absolute best thing you can do to improve your health and it'll only set you back 30 minutes a day. Links Mentioned in the Show: One Million Kilo Challenge Paula Deen has Type 2 Diabetes 23 1/2 Hours Graham Kerr 10 Reasons for Women to Stay Away from Weights Body Fat Calculators Body Fat Scale Recipe of the Week: Feather Light Fish & Chips Motivational Quote: "Life has no remote control.  You have to get up and change it yourself!" - Anonymous     Russ Turley & Jeff Ainslie no 36:05 http://www.fat2fitradio.com/2012/01/fat-2-fit-138-vilified-for-being-fat/ http://www.fat2fitradio.com/2012/01/fat-2-fit-138-vilified-for-being-fat/#comments Sun, 22 Jan 2012 05:55:51 +0000 Russ Turley http://www.fat2fitradio.com/?p=1870 http://www.fat2fitradio.com/2012/01/fat-2-fit-138-vilified-for-being-fat/feed/ 5 challenge,kilo,lose weight fast,lose weight quick,million,wieght loss If we're not talking about the weather, it just wouldn't feel like the same podcast.  Learned this week, -40 C and -40 F are the same temperature.  In either system, it's cold in Calgary! - On the Web Report this week, If we're not talking about the weather, it just wouldn't feel like the same podcast.  Learned this week, -40 C and -40 F are the same temperature.  In either system, it's cold in Calgary! On the Web Report this week, Jeff talks about the stigma of being overweight.  If you've been overweight for a good portion of you life, someone may have disparaged you because of your weight.  Was that empowering, or destructive?  Did it make you want to go for a run, or binge on your favorite food.  If you ever think that criticizing someone because of their weight was the right thing to do, guess what?  You were just plain wrong.  Russ shares an article about the amount of food eaten by Americans every year.  It could shed some light on why we, as a country, are getting so fat. In the Email and Comments Section we tackle three questions.  First question came in from Christina.  She lost 100 lbs. seven years ago and has kept it off.  This flies in the face of last show's story about "The Fat Trap".  Her story is one of eating in moderation, reasonable workouts and treating herself when appropriate.  Adriana wrote in about the 1 Million Kilo Challenge.  It's a program in Australia that aims to help everyone, not just Australians, lose that excess fat.  For us cavemen, 1 kilogram is approximately 2.2. pounds.  Finally, Amy has lost 3.5 pounds of fat over the last month by eating the way we suggest, but she's only lost 1 pound.  She's disheartened and says she might go back to her low calorie days for a quick fix.  Listen as we talk her off that starvation diet ledge. Links Mentioned on the Show: 1 Million Kilo Challenge Average American ate almost a ton of food last year Weight stigma and calorie consumption Overweight Stigma and it's psychological distress Recipe of the Week: Tortilla Soup from Clearly Delicious Motivational Quote: "You can never quit. Winners never quit, and quitters never win." - Ted Turner Russ Turley & Jeff Ainslie no 29:58 http://www.fat2fitradio.com/2012/01/fat-2-fit-radio-137-recovering-from-an-injury/ http://www.fat2fitradio.com/2012/01/fat-2-fit-radio-137-recovering-from-an-injury/#comments Thu, 12 Jan 2012 06:46:33 +0000 Russ Turley http://www.fat2fitradio.com/?p=1858 http://www.fat2fitradio.com/2012/01/fat-2-fit-radio-137-recovering-from-an-injury/feed/ 5 We're back with all new shows for the new year. Look for shows to drop on Wednesdays and Saturday, three times a month. AND you can now listen to those shows on the new Fat 2 Fit iPhone app. Fred Giufridda over at Paladin Software volunteered his time ... We're back with all new shows for the new year. Look for shows to drop on Wednesdays and Saturday, three times a month. AND you can now listen to those shows on the new Fat 2 Fit iPhone app. Fred Giufridda over at Paladin Software volunteered his time and effort to make a sweet app. Check out the Fat 2 Fit App site to see all that the app can do. Today we answer Alicia's question about recovering from an injury. She tore a ligament in her ankle and had to stay immobile. She's worried about back sliding and gaining weight. Jeff has a thorough answer for her and you. On the Web Report, Russ highlights multiple listener posts on the Facebook page. A goal is met, a geocaching project gets great exposure and the gameifaction of fitness has begun. You will have to be a Facebook member but who isn't nowadays. Jeff talks about an article in the New York Times about "The Fat Trap". It was emailed to us by multiple listeners and Jeff has another doozy of a review. Links Mentioned in the Show: Fat 2 Fit iOS App Fat 2 Fit Android App The Fat Trap Dina makes her goal Pauline's Geocaching Shrines Join Fitocracy with Jon G. Paladin Software Recipe of the Week: Roasted Sweet Potatoes by Tyler Florence Motivational Quote: "It's never too late to become what you might have been." - George Elliot Russ Turley & Jeff Ainslie no 35:19 http://www.fat2fitradio.com/2012/01/fat-2-fit-136-5th-annual-goals-show/ http://www.fat2fitradio.com/2012/01/fat-2-fit-136-5th-annual-goals-show/#comments Sun, 01 Jan 2012 23:34:38 +0000 Russ Turley http://www.fat2fitradio.com/?p=1847 http://www.fat2fitradio.com/2012/01/fat-2-fit-136-5th-annual-goals-show/feed/ 8 goals,lose weight fast,lose weight quickly,new years resolutions,resolution The new year is an obvious time to turn over a new leaf.  Whether it's quitting smoking, drinking or the ever popular lose weight, there's no denying that the resolutions are flying.  If you took a look out the window this morning you might have seen m... The new year is an obvious time to turn over a new leaf.  Whether it's quitting smoking, drinking or the ever popular lose weight, there's no denying that the resolutions are flying.  If you took a look out the window this morning you might have seen more people than normal walking or even jogging.  The gyms are also more crowded than ever this time of year, but if you stick it out until March most of those people will quit and you 'll get the gym to yourself again.  Why?  Most of them won't have set goals for themselves and therefore will fail at following through with their resolutions.  They most certainly didn't listen to this podcast in particular to learn how to set goals.  Jeff goes it alone on the 5th installment of the most important show of the year, the 5th Annual Goals Show. On this show you'll learn: The basics of goal setting Setting a goal or resolution Breaking down goals Tips and tricks Links Mentioned in the Show: How To Set Your Last Weight Loss Goal Ever First Goal Setting Show Second Goal Setting Show Third Goal Setting Show Fourth Goal Setting Show Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 19:01 http://www.fat2fitradio.com/2011/12/fat-2-fit-135-googling-for-weight-loss/ http://www.fat2fitradio.com/2011/12/fat-2-fit-135-googling-for-weight-loss/#comments Fri, 09 Dec 2011 22:37:08 +0000 Russ Turley http://www.fat2fitradio.com/?p=1830 http://www.fat2fitradio.com/2011/12/fat-2-fit-135-googling-for-weight-loss/feed/ 1 We are back with another new show. That wouldn't be news, but considering the last few months, it definitely is. We are getting back to regular shows...slowly. - In the email and comments section we tackle two questions. We are back with another new show. That wouldn't be news, but considering the last few months, it definitely is. We are getting back to regular shows...slowly. In the email and comments section we tackle two questions. One that we sent in by multiple people that goes kinda like this, "I just started listening to your podcast, where do I start?" The answer around here is Fat 2 Fit Power Tips. There are 15 shows up right now with more to be produced going forward. They're a great way to get anyone started on the correct path of fat loss. The other advice, 2) listen to Fat 2 Fit Radio, 3) Read the book. The second question came in from Hjalmar. He takes us to task for recommending a multivitamin on show #3. While we're not above changing our minds on some topic, we think we got this one right way back when. The Nutrition Diva seems to agree with us as well. On the Web Report, Russ talks about a recent study that showed that using chemicals, like Olestra, to trick the mouth and body to think you're eating more fat than you are might be backfiring. Jeff has two article. The first is highlighting the desperation of those trying to lose weight. It's the top weight loss searches on Google. Sad but not surprising that "fast" and "quick" are used in these searches. Here are some of the searches: how to fast to lose weight how to lose fast weight how to lose weight fast how to lose weight quick how many calories to lose weight how to exercise to lose weight how to lose weight quickly how to quickly lose weight how to lose weight healthy <- At least there is one decent search query in the top ten. The other Jeff talks about article is a list of the 8 people that will ruin your weight loss. It's from Cracked.com, but is surprisingly accurate. Links Mentioned in the Show: Fat 2 Fit Power Tips Googling Weight Loss Terms These people will ruin your weight loss Nutrition Diva on Multivitamins Fat free foods work against you Recipe of the Week: Birscher Muesli from listener Rebecca. Motivational Quote: "Four short words sum up what has lifted most successful individuals above the crowd: a little bit more. They did all that was expected of them and a little bit more." - A. Lou Vickery Russ Turley & Jeff Ainslie no 27:11 http://www.fat2fitradio.com/2011/11/fat-2-fit-134-halloween-all-year-round/ http://www.fat2fitradio.com/2011/11/fat-2-fit-134-halloween-all-year-round/#comments Sat, 12 Nov 2011 07:13:54 +0000 Russ Turley http://www.fat2fitradio.com/?p=1816 http://www.fat2fitradio.com/2011/11/fat-2-fit-134-halloween-all-year-round/feed/ 21 blogs,body contouring,chicken salad,groupon,home workouts,listener links,mexican,santa fe We're back after an extended hiatus.  Thanks for sticking around and staying subscribed. - First off, Jeff has a couple things to say to all the well wishers out there, and there were a lot of you.  But, pretty quickly it is back to Fat 2 Fit business... We're back after an extended hiatus.  Thanks for sticking around and staying subscribed. First off, Jeff has a couple things to say to all the well wishers out there, and there were a lot of you.  But, pretty quickly it is back to Fat 2 Fit business as usual. In our email and comments section, Julia wrote in to tell us about her blog.  It got us thinking that we need to spotlight all the listener websites and blogs.  Why?  Too often these types of personal weight loss websites don't see a lot of love.  Every one of you should head there right now and read and comment.  We also field a question from Daniel that prompted the name of this episode. For the Web Report, Jeff talks about a GroupOn in Calgary that promised "amazing results".  What results those are remains to be seen, but Jeff breaks down this BS product.  Russ has a success story about a man that lost over 100 lbs. using Russ' favorite kind of workout, the "at home" workout. Links Mentioned in the Show: Listener Links Lose weight with at home workouts Body contouring GroupOn Contouring company - Don't buy this Recipe of the Week: Santa Fe Style Chicken Salad  Motivational Quote: "Success consists of going from failure to failure without loss of enthusiasm." – Winston Churchill Russ Turley & Jeff Ainslie no 39:26 http://www.fat2fitradio.com/2011/08/fat-2-fit-133-crunches-not-required/ http://www.fat2fitradio.com/2011/08/fat-2-fit-133-crunches-not-required/#comments Fri, 12 Aug 2011 05:34:01 +0000 Russ Turley http://www.fat2fitradio.com/?p=1776 http://www.fat2fitradio.com/2011/08/fat-2-fit-133-crunches-not-required/feed/ 0 We have three great emails this week that don't have to do with calories.  Lyrissa wrote in asking about her sore tailbone.  She's getting down on the ground and doing crunches and it's killing her tailbone. We have three great emails this week that don't have to do with calories.  Lyrissa wrote in asking about her sore tailbone.  She's getting down on the ground and doing crunches and it's killing her tailbone.  She wants to know how to do crunches without the pain.   Check out the links below for our alternate core exercises to replace the crunch.  Elsie wrote in asking about her problem.  Her problem, extremely low body fat.  She's hit the 13% body fat level and some  bad things are happening, in particular her menstrual cycle has stopped. We are put in the position of helping her gain fat!  Weird.  Okay, so there is one question on calories in a round about way.  Jennifer wants to know how many calories she should be eating because she found out she's newly pregnant.  We did a show completely about pregnancy, but we take this opportunity to go over how you'll gain weight during your pregnancy. On the Web Report, Russ talks about the benefits of eating grapefruit.  You all remember the grapefruit diet.  Well, there might have been something to that diet after all.  Jeff shares some studies about metabolism from the May Clinic.   Jeff has a second article to share about a woman in Canada that wrote her own obituary when she was put on a waiting list to have gastric bypass surgery. Links Mentioned in the Show: Core stability ball exercises Exercise ball workout Great abs without crunches Bodybuilding.com on crunches Fat 2 Fit #86 on Pregnancy Fat 2 Fit: Getting There & Staying There Slow Metabolism? Speed Up Metabolism 10 Weight Loss Tips Diet Doctor on grapefruit Woman writes her own obituary Best butt exercises 5 exercises better than crunches Recipe of the Week: Low-Carb Chicken Tenders Motivational Quote: "No matter how slow you go, you are still lapping everybody on the couch."  - Unknown   Russ Turley & Jeff Ainslie no 36:05 http://www.fat2fitradio.com/2011/07/fat-2-fit-132-can-you-tone-muscles/ http://www.fat2fitradio.com/2011/07/fat-2-fit-132-can-you-tone-muscles/#comments Thu, 28 Jul 2011 05:46:21 +0000 Russ Turley http://www.fat2fitradio.com/?p=1769 http://www.fat2fitradio.com/2011/07/fat-2-fit-132-can-you-tone-muscles/feed/ 0 beauty queen,bree boyce,goal weight,grilled vegetables,ibw,outdoors,recipes,tone Toning your muscles seems like a reasonable thing to want to do.  Except, there's no such thing.  What most people are looking for when they want to "tone" is they want to see their muscles.  They want to know that the hard work their putting in at the... Toning your muscles seems like a reasonable thing to want to do.  Except, there's no such thing.  What most people are looking for when they want to "tone" is they want to see their muscles.  They want to know that the hard work their putting in at the gym is not going to waste.  That's the question Marilyn asked.  She concerned about her arms, butt and abs.  Who isn't? Goal weights are the topic of a lot of emails to the podcast.  Most want to know what their goal weight should be.  Jeff lays out the "how to" on finding your ideal goal weight.  It involves finding your lean body mass, subtracting that from your weight and then backing, well you better just listen to Jeff AND head over to our calculators.  It does the same calculation to find your Goal Weight.  All  of the methods, the one that Jeff describes, and the calculator, rely on an accurate reading of your body fat. Scott, an active duty Army officer (Thank you for your service!) wants to know if he should continue doing cardio AND weight training  or concentrate on just weight training now that he's hit 40.  If you're over-the-hill like Scott, you're going to want to listen real close to this answer.  The key is, do you want look good now or when you're 50? On the Web Report, Jeff has a story about a beauty queen, Bree Boyce.  She lost over 100 lbs. of weight and won the Miss South Carolina title.  We share some clips of a recent interview with Ms. Boyce as well.  Russ has an article about changing up your workout routine.  Now that it's sunny and warm pretty much everywhere in the Northern Hemisphere, time to get out of the house and do your workout outside.  We've got a top 10 list of outdoor workout suggestions. Links Mentioned in the Show: Goal Weight Calculator BMI Guidelines Outdoor Fitness Top 10 Lose 110 lbs, become beauty queen Recipe of the Week: Grlled Vegetables Motivational Quotes: "The timing will never be perfect for you to pursue your dream, so you might as well start now." ~ Chris Voss "A year from now you may wish you had started today." - Karen Lamb Russ Turley & Jeff Ainslie no 31:43 http://www.fat2fitradio.com/2011/07/fat-2-fit-131-secrets-to-keeping-the-weight-off/ http://www.fat2fitradio.com/2011/07/fat-2-fit-131-secrets-to-keeping-the-weight-off/#comments Thu, 14 Jul 2011 06:00:35 +0000 Russ Turley http://www.fat2fitradio.com/?p=1760 http://www.fat2fitradio.com/2011/07/fat-2-fit-131-secrets-to-keeping-the-weight-off/feed/ 0 BMI,BMR,BMR calculator,Fat Loss,vegetables,vegetarian What do 5% of the weight losing population do that the other 95% don't?  How about keep the weight off.  That's right.  The statistics are staggering.  According to the article on Time.com, there are four secrets that those who've lost weight use to ke... What do 5% of the weight losing population do that the other 95% don't?  How about keep the weight off.  That's right.  The statistics are staggering.  According to the article on Time.com, there are four secrets that those who've lost weight use to keep it off.  Those secrets are, eating a diet rich in low-fat proteins, following a consistent exercise program, rewarding yourself for dieting and exercising, and reminding yourself of why you need to keep weight off.  Hmmm?  That sounds too easy.  If  it is, then why do most gain the weight back?  Jeff goes after this article on the Web Report.  Also, Russ has an article from Scotland about a dog that lost a significant amount of weight because it's owner did the same.  There's that old saying that people tend to look like their pets.  Take a look at your pet and see if he resembles you.  Are you both overweight?  Maybe it's time you changed both your and your pets life. Emily wrote in asking about eating breakfast and how much was enough.  She doesn't want to exercise on a full stomach and wondered if she could just eat something light like an apple.  She also doesn't want to slow down her metabolism by eating too little in the morning.  What should she do?  Barbara had a similar question telling us that she doesn't want to "bonk" when working out. Jill asks about an article she saw on a UK news site about hidden sugars in diet soda.  While there are no actual sugars, the sweeteners could be tricking your body into thinking you ate them.  That act may make you feel hungry when you actually aren't.  Dump the diet soda! Rosa wants to weigh a certain amount by a certain day.  Sounds like she's starting off on the wrong foot.  Jeff doesn't give her great odds of maintaining any weight loss with this mindset.  She also wants to know about tracking calories and our must do's for losing weight.  You could call them Power Tips. Links Mentioned In The Show: Exercise on an empty stomach burns more fat Diet Drinks Make You Fat Diet Coke on Fat Guy Radio 2005 Diet Soda Study Keep the weight off You and your fat pets need to lose weight Recipe of the Week: Baked Parmesan Tomatoes Motivational Quote: “Advice is what we ask for when we already know the answer but wish we didn’t.” - Erica Jong Russ Turley & Jeff Ainslie no 32:54 http://www.fat2fitradio.com/2011/06/fat-2-fit-130-combatting-weight-creep/ http://www.fat2fitradio.com/2011/06/fat-2-fit-130-combatting-weight-creep/#comments Thu, 30 Jun 2011 05:00:35 +0000 Russ Turley http://www.fat2fitradio.com/?p=1754 http://www.fat2fitradio.com/2011/06/fat-2-fit-130-combatting-weight-creep/feed/ 5 The Weight Creep.  It's not a creature.  It's what happens when you eat just a few extra calories a day that you don't burn off.  Over many years those calories add up to more fat, more weight.  What foods help in feeding weight creep? The Weight Creep.  It's not a creature.  It's what happens when you eat just a few extra calories a day that you don't burn off.  Over many years those calories add up to more fat, more weight.  What foods help in feeding weight creep?  There's a new study out of Harvard that tracked almost 121,000 people over 20 years.  They listed the top foods that helped these people put on extra weight AND the foods that helped stave off the weight creep. Some fitness and weight loss myths just won't die.  CNN had a list of the top 10 that are the most often quoted, yet are not true.  A couple favorites from the list are Number 10) Your cardio machine is counting the calories you're burning. and 4) You can spot reduce for tight abs or toned arms. In the Email and Comments portion of the show, Sergio wrote in asking about a newsletter that Jeff himself gets.  It's called the Nutrition Action Health Letter.  Russ and Jeff go over a list of recent articles including one study that showed people were influenced by the names of foods. People ate more pasta when the menu called the pasta “Succulent Tuscany Pasta” instead of “Italian Pasta”.  Brian emails asking how he can eat all this food!?  he's eating clean, on the top two tiers of the food ladder, and is having a hard time eating all the calories that he knows he needs to.  He's not hungry, so what's he supposed to do?  He also wants to know if he should resort to commercial nutrition supplements to get some extra calories in his body. Links Mentioned in the Show: 10 Fitness Myths The Weight Creep Marathoner's Diet Nutrition Action Health Letter Recipe of the Week: Frozen Banana Ice Cream Roasted Garlic Cauliflower Motivational Quote: "Your life does not get better by chance, it gets better by change." - Jim Rohn Russ Turley & Jeff Ainslie no 34:30 http://www.fat2fitradio.com/2011/06/fat-2-fit-129-the-best-meal-plan/ http://www.fat2fitradio.com/2011/06/fat-2-fit-129-the-best-meal-plan/#comments Wed, 15 Jun 2011 13:00:40 +0000 Russ Turley http://www.fat2fitradio.com/?p=1746 http://www.fat2fitradio.com/2011/06/fat-2-fit-129-the-best-meal-plan/feed/ 1 BMI,Fat Loss,food plan,meal plan,my pyramid,myplate,obama,perfect diet,Weight loss What is the best meal plan?  We've received that question a lot recently.  Joanne emailed to ask this exact question. People are looking for that one food, or foods, that will help them lose weight.  We don't recommend any certain meal plans, What is the best meal plan?  We've received that question a lot recently.  Joanne emailed to ask this exact question. People are looking for that one food, or foods, that will help them lose weight.  We don't recommend any certain meal plans, mostly because what we like, may not be what you like.  Plus, if you're a vegetarian or vegan, our advice on what to eat would do you no good.  What we do have is our recommendations of what foods, in general, that you should eat. Barb wrote in about the sizing decisions of the Chico chain of stores.  Instead of putting the true size of the clothing on their garments, they use an equivalency chart and lower the size.  For example, if you are a woman that wears a 16 normally, at Chico's you'll wear a size 3.  You read that right.  Not a typo. Our last email for this week comes in from listener Amanda.  She's following our advice and eating more calories...during the week.  On the weekend she is eating a few more calories while participating in family activities with her children.  Oh, and you'll pry her weekend beer from her cold, dead hand.  She's concerned that the extra calories on the weekend will put her over for the week.  She's right to be worried, but we have a solution. On The Web Report, Jeff runs down the list of ingredients on an A&W Root Beer Milkshake.  It's a behemoth that pack a whopping 1720 calories.  All these calories and very few actual ingredients that you or I would consider real food.  Russ examines the new MyPlate put out by the USDA and Michelle Obama.  While the thing was expensive, it will probably help a large number of people.  Listen to find out why. Links Mentioned in the Show: Chico's has weird sizes Food Ladder My Plate replaces My Pyramid Anatomy of a milkshake Find your perfect weight for optimal health Fat 2 Fit Facebook page Recipe of the Week: Chicken Schwarma Motivational Quotes: "RESPONSIBILITY: If you define a problem as out of your control you put yourself in a position of being powerless to solve it." - Gerald Musante "You must have long term goals to keep you from being frustrated by short term failures." - Charles C. Noble Russ Turley & Jeff Ainslie no 29:46 http://www.fat2fitradio.com/2011/06/fat-2-fit-128-gain-muscle-lose-fat/ http://www.fat2fitradio.com/2011/06/fat-2-fit-128-gain-muscle-lose-fat/#comments Thu, 02 Jun 2011 06:00:59 +0000 Russ Turley http://www.fat2fitradio.com/?p=1736 http://www.fat2fitradio.com/2011/06/fat-2-fit-128-gain-muscle-lose-fat/feed/ 2 BMI,BMR,calculator,cheese,children,Fat Loss,gain muscle,lift,lou holtz,macaroni,weak,Weight loss The Holy Grail of transforming your body from fat to fit is shedding your excess fat and gaining some lean muscle. It was thought that one couldn't do it.  One requires a caloric surplus (gaining muscle) and one requires a caloric deficit (fat loss). - The Holy Grail of transforming your body from fat to fit is shedding your excess fat and gaining some lean muscle. It was thought that one couldn't do it.  One requires a caloric surplus (gaining muscle) and one requires a caloric deficit (fat loss). Well a study on the Web Report says differently. Jeff reports on a study done that showed elite athletes, when eating at a moderate caloric deficit could gain lean muscle AND lose fat at the same time. While you're probably not an elite athlete, there is some good news in here for you as well. As well, Russ reports on a study about children of 2011 being far weaker than their counterparts 10 years ago. These children are more susceptible to becoming overweight and obese because of this lack of muscle. Jeff also shares a video link to some inspirational before and after pics. Russ as well shares a second link to some neat calculators on bodybuilding.com. They will pump you up! As far as emails go, we've got a couple good ones.  Ellie wrote in because she was concerned that her weight is going back up.  She lost a good amount of weight quickly and is now putting it back on.   Jeff goes over the common problems associated with quick weight loss and what you can do to fix it.  The second email is from Roddrick.  He just started his plan and wants to know about doing double cardio sessions.  Whoa there cowboy!  Time to start at the beginning.  It's not a race.  Apparently he listened to our episode on advanced weight loss techniques and decided that was the way to go from the word GO!  He is also apparently planning to have a weight loss plateau.  If you take one thing away from this episode, let it be this one thing.  You DO NOT have to plateau in your weight loss.  Sure, it might happen, but assuming it will happen is saying you're going to do this weight loss thing the wrong way and then fix it.  Start right, end right. Links Mentioned in the Show: Children weaker than a decade ago Body Building calculators Gain muscle & lose fat simultaneously Motivational video Recipe of the Week: Mockafoni & Cheese (It's for the low-carb people out there.) Motivational Quote: "If you are bored with life, if you don't get up every morning with a burning desire to do things-you don't have enough goals." - Lou Holtz (Courtesy of Betsey) Russ Turley & Jeff Ainslie no 37:45 http://www.fat2fitradio.com/2011/05/fat-2-fit-127-weight-loss-by-the-numbers/ http://www.fat2fitradio.com/2011/05/fat-2-fit-127-weight-loss-by-the-numbers/#comments Sun, 22 May 2011 06:59:33 +0000 Russ Turley http://www.fat2fitradio.com/?p=1721 http://www.fat2fitradio.com/2011/05/fat-2-fit-127-weight-loss-by-the-numbers/feed/ 6 Atkins,consumer reports,daily burn,Jenny Craig,meal snap,Nutrisystem,ornish,sitting,Weight Watchers We flipped the show on it's head this week. Instead of a bunch of emails, we instead focused on some interesting news stories. We've got five of them for you, but we do have one email to share, and it's a great one from Rhonda. - We flipped the show on it's head this week. Instead of a bunch of emails, we instead focused on some interesting news stories. We've got five of them for you, but we do have one email to share, and it's a great one from Rhonda. Rhonda's mother and sister are all over her to try this new weight loss shake called Visalus. They think that she should be losing weight faster and this shake is going to do the trick. Oh, and they get a kick back for everyone that she buys. And if she gets someone to buy Visalus, she will earn some cash as well. You guessed it, it's a weight loss shake pyramid scheme. It turns out Rhonda knows what to do to lose her excess weight the safe and correct way, but the pressure is mounting. On this souped up Web Report, we have some great articles: Jeff talks about the iPhone app, Meal Snap and it's made by the folks at DailyBurn.  You take a picture of your food and the calories for that meal appear on your phone in a couple minutes.  It work by magic.  Honest! Russ shares an article about a new virus that can cause you to lose weight!  That's right.  It's been tested on rats. Oh, not humans?  Well, it's interesting to hear where the research is going anyway. For Jeff's second article, he vividly explains to us, this infographic, about the dangers of sitting for long periods of time.  You know, like we all do every day.  It has some sobering statistics. Get the Work Rave application and GET UP! Consumer Reports reports on the most effective weight loss program and Russ shares it in his second story.  They lay out all the programs and determine that Jenny Craig is the best program.  BOO!  While one could do worse than Consumer Reports when doing research for a new barbeque or television, their analysis leaves a little to be desired when it comes to weight loss programs. Jeff ends this section of the show with an article from CNN about why there's no magic pill for weight loss. Recipe of the Week: Chocolate Blueberry Smoothie - New! Strawberry Banana Smoothie - Recap Motivational Quote: “It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” - Old Chinese proverb Russ Turley & Jeff Ainslie no 37:01 http://www.fat2fitradio.com/2011/05/fat-2-fit-126-following-the-fat-2-fit-philosophy/ http://www.fat2fitradio.com/2011/05/fat-2-fit-126-following-the-fat-2-fit-philosophy/#comments Wed, 11 May 2011 18:30:39 +0000 Russ Turley http://www.fat2fitradio.com/?p=1713 http://www.fat2fitradio.com/2011/05/fat-2-fit-126-following-the-fat-2-fit-philosophy/feed/ 11 First and foremost on today's show, we introduce you to a new Fat 2 Fit podcast.  It's called Fat 2 Fit Power Tips.  We've taken what used to be the old homework section of the show and have created a new, hyper focused show just around that concept. First and foremost on today's show, we introduce you to a new Fat 2 Fit podcast.  It's called Fat 2 Fit Power Tips.  We've taken what used to be the old homework section of the show and have created a new, hyper focused show just around that concept.  We offer up one tip a week that you can incorporate in your life.  Sometimes it will work for you, other times it may not.  But, if you follow the Power Tip each week, you will get slimmer and sexier.  Check out the show at http://www.fat2fitpowertips.com and subscribe on iTunes today. Meanwhile, back on this show, we had some great emails and comments. Warren commented on the first episode of Power Tips. At first it looked he was running circles around Russ in weight loss, then all was revealed. He lost 180 lbs. in one year, but you'll have to listen to find out how. Melody wrote in to ask a question about eating more to lose weight. It's one of the biggest questions that listeners send in. "How will I lose weight if I eat more than 1200 calories?" or "Won't I gain weight if I eat that much?" and questions like them are asked on our Facebook page and sent in via email every day. Melody was brave enough to heed our advice and write back with what happened when she ate more. It's kind of a case study in following the Fat 2 Fit Philosophy. Did she gain weight? Did she lose more weight? You'll have to listen. Kimberly, a former registered dietician, wrote in about how she was undermined by doctors and nurses of all types when she tried to help clients lose weight. She was so disheartened by it that she let here registration go! Guess what? She was giving out the same advice that we do. On the Web Report, Jeff talks about a gym in France that allows it's patrons to workout in the buff, nude, naked, nekkid, sans clothing, etc. Russ read and responds to an article about liposuction. Apparently if you were looking to sculpt that last little bit of fat on your hips or belly, you better think again. Unless of course you'd like fat ears. Jeff has a second article to share about dietary supplements. While they can enhance your health, they aren't tickets to food freedom. Links Mentioned in the Show: Fat 2 Fit Power Tips (Website) Fat 2 Fit Power Tips (iTunes) BMR Calculator Body Fat Scale Nude gym Liposuction fat returns Dietary supplements: Bad? Nutrition course - Update Recipe of the Week: Turkey Chili - Sent in by listener Brent Motivational Quote: "We have to go for what we think we're fully capable of, not limit ourselves by what we've been in the past." - Vivek Paul Russ Turley & Jeff Ainslie no 31:32 http://www.fat2fitradio.com/2011/04/fat-2-fit-125-avoid-impromptu-cheat-days/ http://www.fat2fitradio.com/2011/04/fat-2-fit-125-avoid-impromptu-cheat-days/#comments Sat, 30 Apr 2011 13:00:42 +0000 Russ Turley http://www.fat2fitradio.com/?p=1688 http://www.fat2fitradio.com/2011/04/fat-2-fit-125-avoid-impromptu-cheat-days/feed/ 3 binge,BMR calculator,burpee,cheat day,chocolate,mobile app,protein bar,scale,squat Cheat days. Many diet plans tell you to take a day off a week and eat anything you want. The idea is that you minimize your calories during the week to an unhealthy level and with one day of binge eating you make up the difference, but not completely. Cheat days. Many diet plans tell you to take a day off a week and eat anything you want. The idea is that you minimize your calories during the week to an unhealthy level and with one day of binge eating you make up the difference, but not completely. By the end of the week you had a deficit of calories and you lost weight, hopefully. Well, what happens when you start eating the correct number of calories for to reach your goal weight, as we suggest to everyone, and you don't stop the cheat day? Charles wrote in with just such a situation. He called them "unscheduled refeeds", but they ended up just being binges. Christy wrote in asking about the Fat 2 Fit iPhone app. Well, such a thing doesn't exist yet, but we do have a web application that anyone can use on their smartphone, regardless of brand or operating system. Just visit http://m.fat2fitradio.com on your phone to check it out. Friend of the show, Dr. Rick, sent us a link to a newsletter for physicians about what the long term benefit of popular diets.  Jeff talks about the conclusions of the piece. On the Web Report, Jeff shares an article from About.com that claims to have the "Secret Weapons for Weight Loss".  It's a good article and Jeff gives us the highlights.  What is the single best exercise that you should do for overall fitness?  Is it the butterfly stroke?  The burpee?  The squat?  None of them? A journalist at the New York Times had the same question.  She asked multiple professors of kinesiology, the guys that might know, and came up with a reasonable answer. Links Mentioned in the Show: BMR Calculator Mobile Fat 2 Fit Radio site Secret Weapons of Weight Loss The Single Best Exercise Recipe of the Week: Homemade Chocolate Protein Bars Motivational Quote: "It's not where you are today that counts. It's where you are headed." - Arthur F. Lenehan Russ Turley & Jeff Ainslie no 32:33 http://www.fat2fitradio.com/2011/04/fat-2-fit-124-raised-to-be-overweight/ http://www.fat2fitradio.com/2011/04/fat-2-fit-124-raised-to-be-overweight/#comments Wed, 20 Apr 2011 13:00:03 +0000 Russ Turley http://www.fat2fitradio.com/?p=1675 http://www.fat2fitradio.com/2011/04/fat-2-fit-124-raised-to-be-overweight/feed/ 3 Joell's old basketball coach used to say, "The biggest room in a person's house is the room for improvement" and that was the case for Joell.  She was not losing weight despite training and completing a half marathon. Joell's old basketball coach used to say, "The biggest room in a person's house is the room for improvement" and that was the case for Joell.  She was not losing weight despite training and completing a half marathon.  Three months ago she started listening to the podcast and decided to take some of our advice.  She's a vegetarian but wasn't eating the best quality foods.  She changed that.  She also wasn't lifting weights, which she changed also.  We share some tips for eating a healthier diet. Jane wrote in about her past experience with losing weight.  It went way back to when she was a kid watching her mother try Weight Watchers and every other diet under the sun.  It got Jeff and Russ thinking about all the things that they grew up with and how those things might have kick started their weight problems.  Make no mistake, you're responsible for your body, but there may have been some contributing factors to your weight gain that you were not in control of while growing up. Jeff also has a response from multiple listeners that commented on the Sensa story from last show.  He has some tips for avoiding the words "I told you so." On the Web Report, Russ watched the documentary Dead Fat and gives a report on what he thought.  The video is linked to below and is definitely worth an hour of your time.  Russ shares some of the statistics from the movie and the unfortunate message that he got from it.  Jeff found an article, with video, about a doctor in Long Beach that will sew a patch on your tongue that makes it difficult to eat.  His thesis:  it will make you lose weight.  Our interpretation: it creates a negative association with eating. Links Mentioned in the Show: Food Ladder Tongue patch to lose weight Dead Fat from Facebook Fat 2 Fit page Omrom Body Fat Scale Recipe of the Week: Healthier Eggs Benedict Motivational Quotes: "Try not to do too many things at once. Know what you want, the number one thing today and tomorrow. Persevere and get it done." - George Allen "Nothing is particularly hard if you divide it into small jobs." - Henry Ford. Russ Turley & Jeff Ainslie no 44:54 http://www.fat2fitradio.com/2011/04/fat-2-fit-123-dr-oz-jumps-the-shark/ http://www.fat2fitradio.com/2011/04/fat-2-fit-123-dr-oz-jumps-the-shark/#comments Sat, 09 Apr 2011 23:32:38 +0000 Russ Turley http://www.fat2fitradio.com/?p=1662 http://www.fat2fitradio.com/2011/04/fat-2-fit-123-dr-oz-jumps-the-shark/feed/ 2 BMR,Body Fat,Calories,facebook,fitness,HCG diet,nachos,paleo,recipe,scale,Support On the Web Report, we discuss a recent Dr. Oz show that has Russ convinced the good doctor has "jumped the shark". This term, of course, refers to the moment on the popular TV show Happy Days. Fonzie actually jumps a shark on water skis and marked th... On the Web Report, we discuss a recent Dr. Oz show that has Russ convinced the good doctor has "jumped the shark". This term, of course, refers to the moment on the popular TV show Happy Days. Fonzie actually jumps a shark on water skis and marked the down turn of that show. The episode of the Dr. Oz show now contains such a moment. On a recent show about the HcG diet, the doctor/host did not challenge the utter BS that proponents of this diet were spewing. He actually says on the show, about the HcG diet, “this is something I'm excited about”.  *Jaw hits floor*  Listen in for more on the story. Also, Jeff shares an article from Reader's Digest containing 50 habits of naturally slim people. Jeff clues us in on five of them. See if you are living the life of a slim person. Natalie writes in that she's been losing weight a little too fast so he upped her calories to slow it down. She's doesn't want to eat as many calories as we recommend. Jeff has some great advice for her about avoiding starvation mode, restarting your metabolism. He also has some NEW tips for remembering if you need to eat more. Alex wrote in, as well as many others, to have us check their calories. We created the BMR calculator so you could actually see what our advice would be. Alex doesn't believe it and meanwhile he's eating the same number of calories that Jeff eats, while being almost 200 pounds more. Finally, Jeff tackles a PS from Tyler. He asked Jeff to "science out" on the popular weight loss product Sensa. It's a good one. Links Mentioned in the Show: Body Fat Scale BMR Calculator 50 Weight Loss Secrets HcG Diet Fact Vs. Fiction Recipe of the Week: Nachos Lightened Up - From listener Kristi Motivational Quote: "He that is good for making excuses is seldom good for anything else." - Benjamin Franklin Russ Turley & Jeff Ainslie no 34:13 http://www.fat2fitradio.com/2011/03/fat-2-fit-122-overcoming-temptations-at-work/ http://www.fat2fitradio.com/2011/03/fat-2-fit-122-overcoming-temptations-at-work/#comments Thu, 31 Mar 2011 06:19:36 +0000 Russ Turley http://www.fat2fitradio.com/?p=1651 http://www.fat2fitradio.com/2011/03/fat-2-fit-122-overcoming-temptations-at-work/feed/ 2 barefoot,brad,kool-aid,quinoa,rondew,running What if you're around junk food all day long at the office? That's the problem Cookie is having. He works at a baseball stadium and the lure of hot dogs, peanuts, chips and the like, are on his mind. How does he keep them away from his lips? What if you're around junk food all day long at the office? That's the problem Cookie is having. He works at a baseball stadium and the lure of hot dogs, peanuts, chips and the like, are on his mind. How does he keep them away from his lips? We share our tips for overcoming temptations while at the office, wherever it may be. Tyler has drank the Fat 2 Fit kool-aid and is having success living like the thin healthy person he wants to become. His wife, however, is not on board. She wants to lower her calories and try to starve the fat off even though she's done that before and the weight came back. Jeff has some great advice for them both AND be sure to checkout the front page of Fat2fitradio.com for the audio clips that Jeff mentions in the show. Should someone maintaining their weight feel hunger on a regular basis? That's what the "expert" at CNN recommends. Jeff shares this article on the Web Report and he's aghast at the advice and so he puts the advice through the "little Johnny" lithmus test. It fails. Russ is going to get back into running and so he's purchased some Vibram Five Fingers to get him back into the game. He shares a link to the Barefoot Running University that is part of his research into the subject. In a shocker, Jeff shares a second article that says the lapband procedure, when studied over the long term, is not the answer for the morbidly obese. Sure, they lose weight, but wait until you hear what other illnesses they are still getting. Links Mentioned in the Show: Stop Being Hungry Lapband not as effective as thought Barefoot Running University Bodyfat Scale (Update) Recipe of the Week: Quinoa Black Bean Stew Motivational Quote: "No road is too long for him who advances slowly and does not hurry, and no attainment is beyond his reach who equips himself with patience to achieve it." - Jean de La Bruyere Russ Turley & Jeff Ainslie no 28:18 http://www.fat2fitradio.com/2011/03/fat-2-fit-121-running-and-weight-loss-plateaus/ http://www.fat2fitradio.com/2011/03/fat-2-fit-121-running-and-weight-loss-plateaus/#comments Sat, 19 Mar 2011 16:36:36 +0000 Russ Turley http://www.fat2fitradio.com/?p=1618 http://www.fat2fitradio.com/2011/03/fat-2-fit-121-running-and-weight-loss-plateaus/feed/ 11 plateau,running,zumba This week we had a bunch of running questions and running advice sent in.  Erin wrote in to tell her story.  She hit a weight loss plateau while running and went to see a nutritionist to find out why.  Ended up, surprise surprise, This week we had a bunch of running questions and running advice sent in.  Erin wrote in to tell her story.  She hit a weight loss plateau while running and went to see a nutritionist to find out why.  Ended up, surprise surprise, that she was under eating.  She shares some great advice about calories to consume when running. We also got a great email from listener Pat.  Pat was running, going to spin class, swimming and weight training but still managed to GAIN 25 pounds.  Why?  She was eating too few calories.  She changed her ways and now eats more and works out less and has lost weight.  Find out what she did. Since losing some weight Rob is cold all of the time and his weight loss has stopped.  Jeff has a couple suggestions for him.  And finally, Dina had the most horrible, excruciatingly bad advice from a person at a Weight Watchers meeting.  That person told her that for every 2 pounds of fat that she loses that it's common to lose 1 pound of muscle!  Uh uh! In our Web Report, Jeff shares the news that many listeners probably heard about already.  The spokesman for the Heart Attack Grill died.  Russ shares the new winner in the most obese state in the union and it's not his! Be sure to listen for the culmination of 3.5 years of Russ' weigh ins. Links Mentioned in the Show: Heart Attack Grill spokesman, dead Most Obese States Recipe of the Week: Crockpot Chicken Tacos Motivational Quote: “If you train hard, you'll not only be hard, you'll be hard to beat.” - Herschel Walker Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 28:05 http://www.fat2fitradio.com/2011/03/fat-2-fit-120-excess-skin-after-weight-loss/ http://www.fat2fitradio.com/2011/03/fat-2-fit-120-excess-skin-after-weight-loss/#comments Thu, 10 Mar 2011 00:18:42 +0000 Russ Turley http://www.fat2fitradio.com/?p=1612 http://www.fat2fitradio.com/2011/03/fat-2-fit-120-excess-skin-after-weight-loss/feed/ 2 Fat Loss,skin,surgery,Weight loss Today on the show we do the rare Fat 2 Fit interview. This time it's with an individual, Jonathan Karpetz, that lost an immense amount of weight. Unfortunately for Jonathan, his skin did not bounce back. A few years ago, Today on the show we do the rare Fat 2 Fit interview. This time it's with an individual, Jonathan Karpetz, that lost an immense amount of weight. Unfortunately for Jonathan, his skin did not bounce back. A few years ago, he went on a crash diet and lost weight fast and that may have had an impact on his skin returning to it's proper place. He's mended his ways and now lives the lifestyle of a thin healthy person and recently had surgery to remove the excess skin that then sagged on his body. It's a must listen. Our email this week comes from listener Dina. She's giving up the scale. She says that she's realized that in the long term, it doesn't matter what she weights and is instead focusing on living the healthy lifestyle she deserves. We put this question to all the listeners on Facebook and got some great responses. Could you give up weighing yourself and instead only consider body fat percentage? Links Mentioned in the Show: Homemade Is Best Recipe of the Week: Healthy Louisiana Gumbo Motivational Quote: "The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 41:45 http://www.fat2fitradio.com/2011/02/fat-2-fit-119-question-palooza/ http://www.fat2fitradio.com/2011/02/fat-2-fit-119-question-palooza/#comments Wed, 23 Feb 2011 13:00:47 +0000 Russ Turley http://www.fat2fitradio.com/?p=1563 http://www.fat2fitradio.com/2011/02/fat-2-fit-119-question-palooza/feed/ 0 Every now and then, when the backlog of questions from listeners gets too large, we do an all question and answer show.  This is that show.  We answer 10 questions from 10 listeners.  Some you'll know the answer to, awesome, and others are unique. - Every now and then, when the backlog of questions from listeners gets too large, we do an all question and answer show.  This is that show.  We answer 10 questions from 10 listeners.  Some you'll know the answer to, awesome, and others are unique. Here's the rundown of question topics and asker: Activity levels - Natasha Eating at night - Jeremy Active job and lifting weights - Kathryn Other podcasts - Marcin Eating your workout calories - Sue Precise calorie counting - Shawn Losing muscle vs. losing fat - Jennifer Keto diet - Tammy Calorie counter book - Another Jennifer Pre & post workout shake - Nicole In addition to the extensive Q & A, we find some time to talk about the news on the Web Report.  Jeff reports on a Scientific American article about obesity in America and what got us into the unhealthy predicament we find ourselves in.  Jeff also talks about "sciency" words.  Russ has a review of the Fit Bit.  It's a device that tells you your activity level and calculates how many calories you've burned. Links Mentioned in the Show: Fit Bit Scientific American fixes the obesity crisis AIM on low carb diets Recipe of the Week: Healthy Homemade Potato Chips Motivational Quote: "People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily." - Zig Ziglar Russ Turley & Jeff Ainslie no 27:48 http://www.fat2fitradio.com/2011/02/fat-2-fit-118-the-evils-of-starvation-diets/ http://www.fat2fitradio.com/2011/02/fat-2-fit-118-the-evils-of-starvation-diets/#comments Wed, 16 Feb 2011 13:00:36 +0000 Russ Turley http://www.fat2fitradio.com/?p=1549 http://www.fat2fitradio.com/2011/02/fat-2-fit-118-the-evils-of-starvation-diets/feed/ 1 b12,bernstein,dga,diet,hcg,injection,usda We've answered a lot of questions recently about these starvation diets.  Last time it was Dr. Bernstein and this time it' s the HCG diet.  This beaut of a diet has you getting injections with hormones found in a pregnant woman.  Oh, We've answered a lot of questions recently about these starvation diets.  Last time it was Dr. Bernstein and this time it' s the HCG diet.  This beaut of a diet has you getting injections with hormones found in a pregnant woman.  Oh, and you also eat only 500 calories a day.  Jessica wrote us on her way off of the HCG diet.  She's stopped the uber low calorie diet and, no surprise, she's gained some of the weight back.  She's now questioning the results of eating at the number of calories we recommend.  Jeff has a great analogy that introduces Russ, and the listeners, to human jerky.  It's not really that disgusting once you get used to the taste.  Tastes like chicken. We have another great email from listener AnnMarie.  She's been training for a half-marathon and when she upped her miles, her weight loss stopped.  Is she eating too many calories?  Too few calories?  The answer was not immediately obvious, but we managed to get to the reason behind her weight loss plateau.  Remember, a difference as small as  a couple hundred calores, up or down, can make a dramatic change in your weight loss. In the Web Report, Jeff shares an article about the affects of restaurants posting the number of calories in their menus.  Are you more likely to choose a low calorie option in a restaurant if the calories are right there?  If you're on that first date, do you pick the low cal option to make a good impression?  You'll be surprised by the results.  Russ reviews the lates DGA, Dietary Guidelines for Americans.  It's a great document put out, in part by the USDA, that recommends calorie levels and types of food that we, Americans, should eat.  They're trying to combat the rising levels of obesity with this document.  See if they've succeeded. Links Mentioned in the Show: HCG diet info form "How Stuff Works" Healthy eating with calorie labels Science vs. politics in the DGA LA Times on the new DGA DietaryGuidelines.gov Recipe of the Week: Healthy 4 Cheese Macaroni Motivational Quote: "In the confrontation between the stream and the rock, the stream always wins-not through strength but by perseverance." - H. Jackson Brown Listen here, or subscribe for FREE to automatically receive future shows.h Russ Turley & Jeff Ainslie no 32:09 http://www.fat2fitradio.com/2011/02/fat-2-fit-117-listener-statistics-jack-lalanne/ http://www.fat2fitradio.com/2011/02/fat-2-fit-117-listener-statistics-jack-lalanne/#comments Sat, 05 Feb 2011 13:00:09 +0000 Russ Turley http://www.fat2fitradio.com/?p=1536 http://www.fat2fitradio.com/2011/02/fat-2-fit-117-listener-statistics-jack-lalanne/feed/ 5 4 hour body,ferris,jack lalanne,quiche,stats Over that last several months, we've been collecting anonymous data about the visitors to fat2fitradio.com who use our calculators.  We've looked at the data and found some interesting information about our "average listener". - Over that last several months, we've been collecting anonymous data about the visitors to fat2fitradio.com who use our calculators.  We've looked at the data and found some interesting information about our "average listener". Carol wrote in about a new book that offers a new body in 4 hours.  While that's an exaggeration, to say the least, Jeff found some interesting parallels to the book's author and the move Raiders of the Lost Ark.  It's surprising and really puts a stop to the 4 hour spin. On the Web Report, Jeff has a report that shows obese people are more likely to die in automobile crashes than those of a healthy weight.  Why?  It could be simple physics or it could be the auto manufacturers not taking into account the ever expanding waist lines of their customers.  Russ shares the bad news of the passing of fitness legend of Jack LaLanne.  If your only experience with Jack LaLanne was infomercials about juicers, then you missed out on the real work of this fitness industry leader.  We always say, "Life like the thinner person you want to become."  Try this one on for size, "Live like Jack LaLanne!" Links Mentioned in the Show: 4 hours to a perfect body? Obese drivers more likely to die in crash Jack LaLanne obituary Jack LaLanne on Wikipedia Recipe of the Week: Healthy Veggie Quiche Motivational Quote: "Your waistline is your lifeline" - Jack LaLanne Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 33:56 http://www.fat2fitradio.com/2011/01/fat-2-fit-116-the-real-skinny-on-weight-loss-center/ http://www.fat2fitradio.com/2011/01/fat-2-fit-116-the-real-skinny-on-weight-loss-center/#comments Thu, 27 Jan 2011 06:58:19 +0000 Russ Turley http://www.fat2fitradio.com/?p=1523 http://www.fat2fitradio.com/2011/01/fat-2-fit-116-the-real-skinny-on-weight-loss-center/feed/ 3 We're a few weeks into the New Year and the weight loss clinics are in full rush mode.  Both Jeff and Russ have noticed an increase in the number of commercials  pushing their programs.  Don't be fooled!  Stick with your goals and stick to your plan! - We're a few weeks into the New Year and the weight loss clinics are in full rush mode.  Both Jeff and Russ have noticed an increase in the number of commercials  pushing their programs.  Don't be fooled!  Stick with your goals and stick to your plan! Jana wrote in asking if it's okay to fast one day a week.  She also wanted to know if it's okay if she has a cheat/binge day.  She's lost weight in the past with these techniques and keeps going back to them when she gains back the weight.   We go over all the things you should do to restart your metabolism.  She was also on the Dr. Bernstein diet for a while.  She shares some of th 400-700 calorie recipes/meals with use.  They're small, it won't take long. Mike asks about eating healthy on a budget.  We found some interesting information on eating healthy both in Canada and in the United States. On the Web Report, Jeff has an article with some pictures you have to see.  What looks more attractive, someone with a tan, or someone who eats well?  Decide for yourself.  Russ shares an Online Multiplayer Fitness Game.  Level up by running a 5K or lifting a new all time high in the gym.  Nerdy! Links Mentioned in the Show: Online Multiplayer Fitness Game Eating greens make you more attractive Canada food guide Jan. 2011 Cost of Food US Apr. 2010 Simple Dollar on saving money on food Bernstein Diet Secrete Recipe of the Week: Crockpot Pinto Beans Motivational Quote: "Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible." - Francis of Assisi Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 42:36 http://www.fat2fitradio.com/2011/01/fat-2-fit-115-food-journaling-tips-tricks/ http://www.fat2fitradio.com/2011/01/fat-2-fit-115-food-journaling-tips-tricks/#comments Sat, 15 Jan 2011 13:00:05 +0000 Russ Turley http://www.fat2fitradio.com/?p=1507 http://www.fat2fitradio.com/2011/01/fat-2-fit-115-food-journaling-tips-tricks/feed/ 1 common cold,facebook,food journal,injuries,running,tupperware We got some great feedback on our list of fitness devices that will "put your money where you mouth is" this week. Multiple listeners sent in their picks. Included in the picks were measuring spoons. We also discussed an email from Dan about his pan... We got some great feedback on our list of fitness devices that will "put your money where you mouth is" this week. Multiple listeners sent in their picks. Included in the picks were measuring spoons. We also discussed an email from Dan about his pants. Apparently when he measured his pants, he found that they were a couple inches BIGGER than they indicated. We have talked about women's clothing sometimes being underestimated for ego's sake, but now it's dipped into men's clothing as well. Tamara wrote in because she's tired of logging her food. We even suggested that you everyone get a new food and/or workout journal for the new year. We give our tips and tricks for food journaling and when it's okay to stop. Don't miss Jeff's tale of journals past. We have received multiple emails from Tracy, Jack, Alan, Dallas, and Morgan and others about what kinds of food they should be eating. While we don't have specific foods to suggest, we do recommend you eat according to something called Michi's Ladder. It's a great tool when you're grocery shopping or preparing meals. It's a 5 tier system that makes food choice extremely easy. Check out the link below. Liz has a hip injury and now can't run for a while. She's wondering if she's going to gain weight and is "devastated at the thought of not exercising". Jeff has some great advice on recovering from injury. He also fills everyone in on what type of surgery he had a few months ago. You may now call him Jenny. On the Web Report, Jeff shares an article that everyone can benefit from, especially this time of year. How do you stay healthy and lower your risk of catching a cold? All is revealed. Russ talks about a post over at the Fat 2 Fit Facebook page. He asked about everyone's goals for the new year AND how they plan to complete them. Finally, at the end of the show notes you'll find a new addition. It's the motivational quote that Jeff shares at the end of each show. We've had multiple listeners ask to include them here. Links Mentioned in the Show: Negative Calorie Foods: Fact or Fiction Michi's Ladder Lower your risk of catching a cold Listener goals on the Fat 2 Fit Facebook page Recipe of the Week: Mexican Lasagna Motivational Quote: "Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything." - Napoleon Hill Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 36:44 http://www.fat2fitradio.com/2011/01/fat-2-fit-114-fitness-product-that-can-make-a-difference/ http://www.fat2fitradio.com/2011/01/fat-2-fit-114-fitness-product-that-can-make-a-difference/#comments Wed, 05 Jan 2011 23:12:44 +0000 Russ Turley http://www.fat2fitradio.com/?p=1496 http://www.fat2fitradio.com/2011/01/fat-2-fit-114-fitness-product-that-can-make-a-difference/feed/ 3 abuseive,black beans,bodybugg,crockpot,diet,fitbit,gastric bypass,mother,ngrams,scale,toxic parent,vegan We did a show a few months back about how to confront a loved one about their out of control weight.  But, we received an email from a listener that was just the opposite.  Robyn's mother is out of control pestering her about her weight. We did a show a few months back about how to confront a loved one about their out of control weight.  But, we received an email from a listener that was just the opposite.  Robyn's mother is out of control pestering her about her weight.  She even goes as far as to call her mother abusive.  It's a lesson on exactly what not to do when you're concerned about a child's weight.  We've got some advice, but would love to hear what you have to say in the comments. Brandon also wrote in and wants to "put his money where his mouth is" in regards to getting in shape.  He's looking for advice for devices or gadgets that will spur him on in his weight loss.  It may motivate him to not waste that cash he just spent and actually get the weight off for good.  It's a good idea and we have some suggestions ranging from around $10 to $300 that fit that bill.  One of our suggestions, the FitBit, was just purchased by Russ for the new year.  Look for a review of that soon. Rachel emailed us because she hasn't lost any weight after going vegan.  We have some advice for her, and none of it has to do with being vegan.  It's all about the calories.  We also did a whole show, #99, where we interviewed a vegan woman if you'd like to hear more tips bout being a vegetarian or vegan. On the Web Report, Jeff uses a Google tool, Ngrams, to look up information about dieting trends.  He spent hours pouring over the data and finds it a great resource not for just fun but for useful research.  Russ has another installment of "Weight Loss in the Real World" with two stories. Links Mentioned in the Show: Show #99 - Being a Vegetarian Google Ngrams Vegan foods to avoid Shoe #91 - Confronting Loved Ones about Weight Vibram Five Finger Recipe of the Week: Crockpot Black Beans Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 44:03 http://www.fat2fitradio.com/2010/12/fat-2-fit-113-achieving-your-goals-in-the-new-year/ http://www.fat2fitradio.com/2010/12/fat-2-fit-113-achieving-your-goals-in-the-new-year/#comments Wed, 29 Dec 2010 13:00:53 +0000 Russ Turley http://www.fat2fitradio.com/?p=1485 http://www.fat2fitradio.com/2010/12/fat-2-fit-113-achieving-your-goals-in-the-new-year/feed/ 5 diet,goals,new year,resolutions,Weight loss Are you planning to fail on your New Years resolutions? Well, if you're like most, you've failed to plan, so that old adage will come to fruition. Without planning out your goals with specificity and deliberateness your resolution will fall by the way... Are you planning to fail on your New Years resolutions? Well, if you're like most, you've failed to plan, so that old adage will come to fruition. Without planning out your goals with specificity and deliberateness your resolution will fall by the wayside part way through the year. This is our 4th annual goals show and we go over: The basics of goal setting Setting a goal or resolution Breaking down goals Tips and tricks This year can be the one that leaves you fitter, healthier and more attractive than you ever thought you could be.   We've said this before, but this is the most important show of the year.  It's the one show that sets the tone for your life during the next 12 months and beyond. Links Mentioned in the Show: How To Set Your Last Weight Loss Goal Ever First Goal Setting Show Second Goal Setting Show Third Goal Setting Show A note for the myth busting listeners out there: We are aware that the validity of the business school studies that we mention may be inflated, exaggerated or even hoaxed. Those studies have been quoted in hundreds of books and thousands of websites over the years. Our position is that we believe that goal setting is one of the most important things that a person can do to help them achieve their goals, and mentioning these famous studies will help to motivate people to set their own goals. Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 25:31 http://www.fat2fitradio.com/2010/12/fat-2-fit-112-sleep-and-weight-loss/ http://www.fat2fitradio.com/2010/12/fat-2-fit-112-sleep-and-weight-loss/#comments Wed, 22 Dec 2010 13:00:16 +0000 Russ Turley http://www.fat2fitradio.com/?p=1470 http://www.fat2fitradio.com/2010/12/fat-2-fit-112-sleep-and-weight-loss/feed/ 3 gastric bypass,sleep,Weight loss Martine wrote in with another question about sleeping and eating when doing shift work. A lot of people end up eating during these odd hour shifts and end up gaining weight. We share our tips for three basic situations you may find yourself in when w... Martine wrote in with another question about sleeping and eating when doing shift work. A lot of people end up eating during these odd hour shifts and end up gaining weight. We share our tips for three basic situations you may find yourself in when working the night shift. Rich wrote in about his experiences with gastric bypass surgery. He had surgery and lost 70 lbs., but it was what he did after his weight loss stopped that is the most inspiring. Whether you've had weight loss surgery or not, Rich's story is awesome. We share tips kickstarting your metabolism after long periods of extreme dieting. Terry wrote in to share the new food pyramid site by the US government. She uses the recommendations to make sure she gets all the servings of each food group that she should. There is also a calculator to tell you how many calories to eat to maintain your weight or start losing. It compares very favorably with our own tools. On the Web Report, Russ shares what Men's Health call the "World's Most Efficient Workout". If you have very little time to workout and you want to get the most out of it, this may be the one for you. Jeff talks about an article that says that each extra 9 lbs. of extra weight you carry around increases your risk of heart disease by 50%. If you have 50 extra pounds of weight on you, where are you going to end up? Not mentioned in the show is the Fat 2 Fit Radio Bundle. Buy both Season One and our book, Fat 2 Fit: Getting There & Staying There, in digital form for a substantial discount. Links Mentioned in the Show: Gaining weight increase chance of heart disease Food Pyramid World's Most Efficient Workout Fat 2 Fit Radio BMR Calculator Recipe of the Week: Simple Lime Asparagus Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 32:18 http://www.fat2fitradio.com/2010/12/fat-2-fit-111-getting-fit-over-40/ http://www.fat2fitradio.com/2010/12/fat-2-fit-111-getting-fit-over-40/#comments Wed, 08 Dec 2010 23:00:57 +0000 Russ Turley http://www.fat2fitradio.com/?p=1450 http://www.fat2fitradio.com/2010/12/fat-2-fit-111-getting-fit-over-40/feed/ 5 BMR,book,carnie wilson,lifespan,panniculus,Podcast,shoplift,step to the beat We've had a lot of great emails come in from listeners who are over 40 years old. So, on this show we chose 3 emails to answer that those individuals sent in. The advice doesn't just apply to those who have hit this milestone. No matter what your age, We've had a lot of great emails come in from listeners who are over 40 years old. So, on this show we chose 3 emails to answer that those individuals sent in. The advice doesn't just apply to those who have hit this milestone. No matter what your age, the advice still holds true. We have an update on Leo's progress and the breaking of his plateau.  Micheline wrote in asking about whether she should calculate her BMR based on her current age or some age in the past. She's also wondering about her lack of speed and comfort when running. Debbie has been dieting for her whole life and now can only lose weight when she eats at a ridiculously low 1000 calories a day. Meanwhile she's walking over 100 miles a month. That's not a recipe for a healthy lifestyle so something's got to change.  Carrie wrote in with an awesome story of meeting her goals working against the odds.  She's lost 89 lbs. in just over a year and is going to hit her goal thanks to her plan and her support system. On the Web Report, Jeff found a couple articles to share with y'all. The first one is a long term study that found the higher your BMI, the more likely you are to die early. Ridiculously early! The other article is one that is more than slightly silly. We introduce the word panniculus in this discussion.  Russ has a couple links as well.  The first is about a diet company dropping Carnie Wilson as their spokesperson.  The second is a new workout music podcast by Tom Jordan.  If you're tired of what you're listening to while working out, give it a try. Links Mentioned in the Show: Step to the Beat Podcast Excessive weight shortens lifespan Shoplift with your fat Carnie Wilson canned as diet spokesperson Fat 2 Fit: Getting There & Staying There Fat 2 Fit BMR & Calorie Calculator Recipe of the Week: Pumpkin Breakfast Cookie by listener Krista Listen here, or subscribe for FREE to automatically receive future shows. Russ Turley & Jeff Ainslie no 32:10 http://www.fat2fitradio.com/2010/11/fat-2-fit-110-all-hail-the-twinkie-diet/ http://www.fat2fitradio.com/2010/11/fat-2-fit-110-all-hail-the-twinkie-diet/#comments Wed, 24 Nov 2010 13:00:58 +0000 Russ Turley http://www.fat2fitradio.com/?p=1426 http://www.fat2fitradio.com/2010/11/fat-2-fit-110-all-hail-the-twinkie-diet/feed/ 1 BMR,Body Fat,diet,Obesity,twinkie diet,virus The Twinkie diet has gotten a lot of press recently.  A professor at Kansas State University lost 27 lbs. on a diet consisting of snack cakes of all kinds.  He did that in 10 weeks.  While that seems like an awesome way to lose weight, The Twinkie diet has gotten a lot of press recently.  A professor at Kansas State University lost 27 lbs. on a diet consisting of snack cakes of all kinds.  He did that in 10 weeks.  While that seems like an awesome way to lose weight, there was some damage done to the professor's metabolism because of the diet.  We'll talk about it on the Web Report.  Jeff has a couple articles he highlighted as well.  The first is about obesity in children that had a virus linked to the common cold.  The other article is about Weight Watchers.  They've changed their point system for the better.  They are now preferring real food to processed food. In our email and comment section of the show, Bob wrote in with a question about goal weight.  He's just getting started on his weight loss and is worrying about a 10 lb difference in his goal.  Jessica emailed and asked about her metabolism.  She was on Weight Watchers and at one point was eating as little as 900 calories per day, which by the way is 18 "points."  She started gaining weight by eating at just above her BMR and was wondering what was going on.  Finally, Amy wrote in about her weight loss and maintenance.  She's living the life of the thinner person she became.  Awesome! Links Mentioned in the Show: Tom Venuto on the Twinkie Diet BMR Calculator Weight Watchers changes it's approach Twinkie Diet on Newsy CNN article on Twinkie diet Recipe of the Week: Rosemary's Rosemary Pumpkin Soup Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 37:16 http://www.fat2fitradio.com/2010/11/fat-2-fit-109-your-own-operation-hot-bod/ http://www.fat2fitradio.com/2010/11/fat-2-fit-109-your-own-operation-hot-bod/#comments Thu, 11 Nov 2010 06:56:46 +0000 Russ Turley http://www.fat2fitradio.com/?p=1416 http://www.fat2fitradio.com/2010/11/fat-2-fit-109-your-own-operation-hot-bod/feed/ 1 dessert,operation hot bod,plateau,pumpkin,skipping breakfast The title of today's show was inspired by one of our emails.  Michelle's husband is deployed overseas and while he's away she is embarking on what she has named Operation Hot Bod.  The best part of the operation is that she's set a completely reasonabl... The title of today's show was inspired by one of our emails.  Michelle's husband is deployed overseas and while he's away she is embarking on what she has named Operation Hot Bod.  The best part of the operation is that she's set a completely reasonable goal and when her husband gets back Michelle will be the smallest her husband has seen her.  Good luck Michelle!! Our other email comes in from Leo Fink, Fat 2 Fit Facebook page regular, who wrote in asking about Russ' recent plateau breaking.  Russ fills him in on what he's been doing in his Kick It Up Buddy Challenge.  (Operation Hot Bod is a slightly better name.) We take the opportunity to review the BMR. On the Web Report, Jeff discusses a report that showed people who skip breakfast have larger waist circumferences,  live less healthy lifestyles, have higher cholesterol levels, and have higher insulin levels.  He also has a story about a procedure for weight loss that works on the brain.  Literally, it's brain surgery.   Russ has two stories as well.  The first is about the FDA denying a new weight loss drug.  It only causes cancer.  That's all. The other story is about children showing signs of heart disease. Links Mentioned in the Show: FDA Shoots down weight loss drug Obese children are getting heart disease Weight loss brain surgery Report on skipping breakfast BMR Calculator Recipe of the Week: Pumpkin Fluff (Dessert) Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 31:24 http://www.fat2fitradio.com/2010/10/fat-2-fit-108-secrets-of-fat-loss/ http://www.fat2fitradio.com/2010/10/fat-2-fit-108-secrets-of-fat-loss/#comments Wed, 27 Oct 2010 19:00:05 +0000 Russ Turley http://www.fat2fitradio.com/?p=1403 http://www.fat2fitradio.com/2010/10/fat-2-fit-108-secrets-of-fat-loss/feed/ 5 diet channel,Fat Loss,physical education,pumpkin,salsa,youtube When people succeed in fat loss and keep it off for the long haul, they leave clues to their success.  Listener Charity has lost 100 lbs. and uses an article she read to remind her of what it takes to have permanent fat loss. When people succeed in fat loss and keep it off for the long haul, they leave clues to their success.  Listener Charity has lost 100 lbs. and uses an article she read to remind her of what it takes to have permanent fat loss.  It's a great list of clues from DietChannel.com of what worked for those successful in fat loss.  We’ll let you in on a few dozen of their secrets. Listener Grace, who shared the sweet potato wedges with us last show, wrote in asking numerous question, but referred to us as "Arnold style personal trainers".  I don't know about you, but that's the furthest from the truth.  We answered her question about doing jujitsu and strength training and another  about being intimidated by men at the gym. On the web report, just one item from Jeff.  He's putting the Fat 2 Fit philosophy to work in his Physical Education classes.  He was inspired by the video that he posted to our Facebook page.  Here's the video if you missed it there. Links Mentioned in the Show: Diet Channel Weight Loss Tips Fat 2 Fit Facebook page Recipe of the Week: Roasted Pumpkin Salsa Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 35:32 http://www.fat2fitradio.com/2010/10/fat-2-fit-107-corn-sugar-and-kitchen-fresh-chicken/ http://www.fat2fitradio.com/2010/10/fat-2-fit-107-corn-sugar-and-kitchen-fresh-chicken/#comments Thu, 14 Oct 2010 17:25:31 +0000 Russ Turley http://www.fat2fitradio.com/?p=1370 http://www.fat2fitradio.com/2010/10/fat-2-fit-107-corn-sugar-and-kitchen-fresh-chicken/feed/ 3 corn sugar,hfcs,kfc,mcdonalds,obesity statistics,Weight loss You may have heard about the Corn Refiners Association floating the idea of changing the name of high fructose corn syrup to the more palatable and less stigmatic, corn sugar.  KFC, Kentucky Fried Chicken, tried to do this in the past and rebrand thems... You may have heard about the Corn Refiners Association floating the idea of changing the name of high fructose corn syrup to the more palatable and less stigmatic, corn sugar.  KFC, Kentucky Fried Chicken, tried to do this in the past and rebrand themselves Kitchen Fresh Chicken.  It didn't work.  They're not fooling us and this shouldn't fool you.   Obesity rates and consumption of HFCS parallel each other.  Coincidence?  You decide. An anti-McDonald's commercial is showing up on blogs, not because it's particularly great, but because it's been banned in certain markets in Florida.  The commercial shows a dead man still clutching a partially eaten cheeseburger with the tag line "I was lovin' it."  Well, apparently some stations are choosing not to take the money of the vegetarian group putting out the advertisement. There's a Harris Interactive poll that was done in August of this year.  The subject of the poll, "What weight loss techniques are most effective?" Number one on the list, weight loss surgery!  Listen in for the other list items, but isn't that scary. Do you do the same old workout?  You want to change, but you just don't know what to do.  Well, Men's Health UK has the solution for you.  It's a workout generator.  You simply put in the types of workout you want and it generates a list you can print out and use.  Each time it generates a different workout so you won't get bored!  All this above topics are in this week's Web Report. In our Email and Comments section of the show, Mike wrote in about obesity statistics.  He's seeing more fat on individuals in Southern states than here on the West coast.  He also shares an article about obesity vs. economic status.  Lorin wrote in about her BMR.  She was eating 1000 less per day than she should and it now seeing the errors of her ways.  Cora wrote in about an article on processed foods she saw.  Remember this, processed equals pre-digested equals more calories in.  Jeff comes up with an eye opener in response. Links Mentioned in the Show: HFCS vs. Obesity: Nobody Wins HFCS changes to Corn Sugar Workout Generator Most Effective Weight Loss Technique? "I was lovin' it!" commercial banned Whole vs. processed foods Obesity by State Obesity by ZIP Code Check your BMR with our calculator Get your copy of Fat 2 Fit: Getting There & Staying There Recipe of the Week: Spicy Sweet Potatoes Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 31:12 http://www.fat2fitradio.com/2010/09/fat-2-fit-106-faster-vs-better-weight-loss/ http://www.fat2fitradio.com/2010/09/fat-2-fit-106-faster-vs-better-weight-loss/#comments Thu, 30 Sep 2010 05:59:15 +0000 Russ Turley http://www.fat2fitradio.com/?p=1362 http://www.fat2fitradio.com/2010/09/fat-2-fit-106-faster-vs-better-weight-loss/feed/ 5 bariatric bypass,better results,crossfit,drew carey,faster results,Fat Loss,military,surgery,Weight loss What's possible when you lose weight? Climbing a mountain?  That's exactly Randy's plan.  Over the last year he's lost 80 lbs and is now living life to it's fullest.  He's planning on climbing Mt. St. Helens.  Check out Randy's before and after picture. What's possible when you lose weight? Climbing a mountain?  That's exactly Randy's plan.  Over the last year he's lost 80 lbs and is now living life to it's fullest.  He's planning on climbing Mt. St. Helens.  Check out Randy's before and after picture. Terry wrote in as well asking about better versus faster results.  She mentions me inadvertently might have said "faster results" rather than "better results".   Even though we might once in a while misspeak, don't confuse our message. We're about permanent weight loss.  That doesn't come fast. Finally, Elizabeth emailed about Drew Carey.  He  has lost 80 lbs as well, but he did it over about the last 6 months. Both Drew and Randy lost the same amount of weight, but who's going to keep it off?  Our bet's on Randy. On the Web Report, Jeff has a shocking report on a new surgery that, while it doesn't have anything to do directly with weight loss, it's lessons are profound.  Russ has an article about the military trying out the Crossfit system.  Unfortunately it's proving too much for them.  Some are getting injured and one even sued because she was permanently disabled. Links Mentioned in the Show: Fat 2 Fit: Getting There & Staying There Ebook Military does CrossFit Drew Carey lost weight More on Drew Carey Recipe of the Week: Watermelon Salsa Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 29:36 http://www.fat2fitradio.com/2010/09/fat-2-fit-105-reversing-osteopenia/ http://www.fat2fitradio.com/2010/09/fat-2-fit-105-reversing-osteopenia/#comments Fri, 17 Sep 2010 05:52:13 +0000 Russ Turley http://www.fat2fitradio.com/?p=1339 http://www.fat2fitradio.com/2010/09/fat-2-fit-105-reversing-osteopenia/feed/ 4 Atkins,diet,emotional eating,fasting,Fat Loss,Muscle loss,Obesity,osteopenia,osteoporosis,running injuries,statistics,Weight loss Rachel wrote in asking about losing muscle and losing bone.  You've all heard, probably from us, that as we get older we lose muscle.   But did you also know that we use bone? It's called osteopenia.  It's a natural part of aging, Rachel wrote in asking about losing muscle and losing bone.  You've all heard, probably from us, that as we get older we lose muscle.   But did you also know that we use bone? It's called osteopenia.  It's a natural part of aging, but it doesn't have to be.  You can stop and even reverse that process and the answer is not drugs. Lila writes in about obesity around the world.  In particular she was in Argentina and marveled at the lack of obese people there.  The contrary was noticed when she returned back to the U.S.  Jeff finds some great statistics on obesity from as recently as 2009. Dotty asks about whether sauteing is healthy and finally C.K. had an emotional time and stopped eating rather than overeating.  She's wondering how to restart her metabolism. On the Web Report, Jeff found an article on a study that showed Atkins dieters are getting diseases at a higher rate than those that follow a more traditional diet.  Russ has an article about a study of 1400 runners.  Some stretched before running and some didn't.  We'll discuss the findings. Links Mentioned in the Show: Fat 2 Fit: Getting There & Staying There Ebook Ostopenia Studies 1 | 2 | 3 Osteopenia drug side effects Osteopenia information Obesity statistics OECD homepage Study on high protein diets Meat killing low carb dieters Stretching and running Recipe of the Week: Greek Quinoa Avocado Salad Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 35:15 http://www.fat2fitradio.com/2010/09/fat-2-fit-104-diet-coke-good-or-bad/ http://www.fat2fitradio.com/2010/09/fat-2-fit-104-diet-coke-good-or-bad/#comments Wed, 01 Sep 2010 12:00:30 +0000 Russ Turley http://www.fat2fitradio.com/?p=1330 http://www.fat2fitradio.com/2010/09/fat-2-fit-104-diet-coke-good-or-bad/feed/ 1 bariatric bypass,BMR,book,Calories,diet coke,diet soda,weight loss surgery Debbie is drinking 48 ounces of Diet Mountain Dew a day.  Her husband is concerned that the diet soda is making her eat more, rather than less as she claims.  We go around and around on this subject, but what is the latest and greatest information on d... Debbie is drinking 48 ounces of Diet Mountain Dew a day.  Her husband is concerned that the diet soda is making her eat more, rather than less as she claims.  We go around and around on this subject, but what is the latest and greatest information on diet soda and it's effects on the body? Kelly wrote in confused about calories.  She followed the advice of a fitness site and wants to know about net calories vs. actual calories.  How many calories should she be consuming to lose weight?  How fast can she expect to lose the weight?  It's never a popular answer, but the slow the weight loss the better and our answer to Kelly is no different. On the Web Report, Jeff has a couple of articles.  The first one is about the high cost of caring for those that are obese.  Obesity related health costs are are estimated around $147 Billion.  Yikes!  The second is about the benefits of water in weight loss.  Russ has an article, also related to health costs, about the state of South Carolina paying for 100 government workers to have weight loss surgery.  The second is a list of surprisingly sodium rich foods that should be avoided, particularly for those with hypertension.  You don't have to add salt to your food to have a high sodium diet. Links Mentioned in the Show: NIH Article on diet soda Artificial Sweeteners may cause weight gain Fat 2 Fit Radio Calculators Obese medical costs Weight loss and water Weight loss surgery for government workers Salty foods Recipe of the Week: Rather than a recipe of the week, here's another food that might help you in your weight loss, Eggbeater Whites. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 32:04 http://www.fat2fitradio.com/2010/08/fat-2-fit-103-body-fat-calculation/ http://www.fat2fitradio.com/2010/08/fat-2-fit-103-body-fat-calculation/#comments Fri, 20 Aug 2010 07:00:44 +0000 Russ Turley http://www.fat2fitradio.com/?p=1313 http://www.fat2fitradio.com/2010/08/fat-2-fit-103-body-fat-calculation/feed/ 0 aerobic,anaerobic,bodpod,bodyfat,book,chicken,hydrostatic,vitamin water How should you determine your body fat percentage? Do you take you own measurements and use a calculator? How about body fat scales, are they accurate? Do you need to get pinched in a skin caliper test? How about the "Cadillac" methods, How should you determine your body fat percentage? Do you take you own measurements and use a calculator? How about body fat scales, are they accurate? Do you need to get pinched in a skin caliper test? How about the "Cadillac" methods, the Bod Pod or hydrostatic testing? That's a lot of questions. Listener Lisa and Dan both wrote in about getting an accurate body fat percentage. Maryann also wrote in to ask about anaerobic vs. aerobic workouts. This question was so important that it made it into the book in chapter 28. She also asks about progressing in her running and interval training. On the Web Report, Jeff helps shed some light on the problems of Vitamin Water. Coca-Cola itself says it's not a healthy beverage. At that point you have to ask yourself, if it's not healthy, why buy it? Russ has a link to a story that recommends that you don't wash your raw chicken before cooking. The hell you say?! Apparently the spreading of germs around your kitchen is a greater health risk than just the chicken you are cooking. Links Mentioned in the Show: Vitamin Water is not a healthy beverage Stop washing chicken Fat 2 Fit: Getting There & Staying There Recipe of the Week: Crockpot Oatmeal Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 26:15 http://www.fat2fitradio.com/2010/08/fat-2-fit-102-curing-disease-with-weight-loss/ http://www.fat2fitradio.com/2010/08/fat-2-fit-102-curing-disease-with-weight-loss/#comments Thu, 05 Aug 2010 00:05:01 +0000 Russ Turley http://www.fat2fitradio.com/?p=1301 http://www.fat2fitradio.com/2010/08/fat-2-fit-102-curing-disease-with-weight-loss/feed/ 1 book,diet,fda,fitness,hummus,obese,obesegens,qnexa,zucchini Every once in a while we get these great emails from listeners. They're success stories that show what good old exercise and eating healthy and moderately can do. Today's show is one such show. Listener Jeff wrote a great email that recounted his we... Every once in a while we get these great emails from listeners. They're success stories that show what good old exercise and eating healthy and moderately can do. Today's show is one such show. Listener Jeff wrote a great email that recounted his weight loss journey including the myriad diseases that were cured by losing his extra weight. He didn't engage in any fringe dieting. He worked out, starting out slowly, and changed what he ate. Guess what? He succeeded! You have to listen to the laundry list of diseases that he had before his transformation. Also, Matt wrote in about an article that he saw on Yahoo! Shine. It was about something called "obesegens". These are supposedly chemicals that cause you to get fat. Notice I said "supposedly". Jeff delved into the topic and article and go the straight scoop on where this term came from and if it's for real. Show of hands, real or BS? Experimentation continues this week on the Web Report. Jeff has an article on the rejection of a line of diet drugs by the FDA. Russ has an example of a possible new section in the show, Weight Loss in the Real World. Russ has a couple observations he made during the last couple weeks concerning weight loss and fitness. Tell us what you think of this section! Links Mentioned in the Show: Fat 2 Fit: Getting There & Staying There Ooooh, Obesegens Qnexa gets denied by the FDA Recipe of the Week: Zucchini Hummus Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 30:51 http://www.fat2fitradio.com/2010/07/fat-2-fit-101-losing-weight-too-quickly/ http://www.fat2fitradio.com/2010/07/fat-2-fit-101-losing-weight-too-quickly/#comments Thu, 22 Jul 2010 22:15:25 +0000 Russ Turley http://www.fat2fitradio.com/?p=1276 http://www.fat2fitradio.com/2010/07/fat-2-fit-101-losing-weight-too-quickly/feed/ 3 biggest loser,BMI,BMR,book,calculator,diet,fat 2 fit,recipe What do you say to someone that tells you you're losing weight too slowly?  You are in fact losing weight, just not at the pace that they would like.  Listener Robin has just such a problem.  Even her doctor wants her to use very low calorie  diet and... What do you say to someone that tells you you're losing weight too slowly?  You are in fact losing weight, just not at the pace that they would like.  Listener Robin has just such a problem.  Even her doctor wants her to use very low calorie  diet and her friends are pushing her to run and do a 5K when she knows she's not ready.  Who does she listen to?  Shanna wrote in that she's confused about what her goal weight should be.  We created our calculators for just such an occasion.  But, she considers herself "big boned" and so do those numbers apply to her? On our Web Report, Jeff has two articles.  One is an infographic that shows how much food Americans eat on a yearly basis, on average.  It splits it up into different categories like dairy, meat, grain and then further by different foods in each category.  Very cool.  The second is a link to a video clip of an interview where Biggest Loser, Kai Hibbard, outs the show for being not completely honest how it portrays the show.  Russ has two articles as well.  They were supposed to be light hearted.  The first is a list of 10 signs that might be gaining weight.  One is, you’re in the market for an F-Cup bra. You’re male.  Check out the list.  Some are regional, but funny none the less.  The second article is about a woman that was being kicked out of New Zealand for being too fat!  She was told she'd be a drain on the national health care system, so out she goes.  Discussion ensues. It's official! The book, Fat 2 Fit: Getting There & Staying There is now available for purchase! Links Mentioned in the Show: Woman kicked out of New Zealand Food infographic Kai Hibbard spills the beans Signs you're gaining weight Fat 2 Fit Radio Calculators Fat 2 Fit Radio Book Recipe of the Week: Korean Grilled Beef Lettuce Wraps Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 29:35 http://www.fat2fitradio.com/2010/07/fat-2-fit-100-reminiscing-and-announcements/ http://www.fat2fitradio.com/2010/07/fat-2-fit-100-reminiscing-and-announcements/#comments Thu, 08 Jul 2010 20:00:46 +0000 Russ Turley http://www.fat2fitradio.com/?p=1266 http://www.fat2fitradio.com/2010/07/fat-2-fit-100-reminiscing-and-announcements/feed/ 13 book,fat 2 fit,Fat Loss,meetup,social,Weight loss We've been at this for 100 shows now. We're changing things up a little bit. We go through those changes here on the show. - Jeff also put together two clips. The first clip contains parts of our first show way back in Oct. '07. We've been at this for 100 shows now. We're changing things up a little bit. We go through those changes here on the show. Jeff also put together two clips. The first clip contains parts of our first show way back in Oct. '07. It's a little painful to hear those early shows, the pauses and such, but the information is still valuable. The second clip is Russ' weigh-ins about every six to seven weeks. It's fun to hear the progress in a condensed form. Our book, Fat 2 Fit: Getting there and Staying There is being released on July 15th. We go over the major sections of the book and highlight a few chapters that we are particularly proud of.  Look for the link to the book to go live soon. We are having another meetup. Jeff is trekking down from the North for this, so you don't want to miss it. If you live in the Los Angeles area or are visiting the area on July 31st you should come by.  We'll be at the Islands Restaurant at the Long Beach Town Center at 6pm. Join us! Links Mentioned in the Show: Fat 2 Fit Radio Meetup Event Map to Islands Restaurant Giselle Weyte, Designer Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 27:43 http://www.fat2fitradio.com/2010/06/fat-2-fit-99-being-a-vegetarian/ http://www.fat2fitradio.com/2010/06/fat-2-fit-99-being-a-vegetarian/#comments Wed, 23 Jun 2010 23:24:53 +0000 Russ Turley http://www.fat2fitradio.com/?p=1254 http://www.fat2fitradio.com/2010/06/fat-2-fit-99-being-a-vegetarian/feed/ 9 city vegan,compassionatecooks,country vegan,meatless,no meat,recipe,run vegan run,tempeh,tofu,vegan,vegetarian Being a vegetarian or vegan is not the general focus of Fat 2 Fit Radio. But, we still get many emails asking about losing weight and being a vegetarian. What are some good sources of vegetarian protein? Will I lose weight if I'm a vegan? - Being a vegetarian or vegan is not the general focus of Fat 2 Fit Radio. But, we still get many emails asking about losing weight and being a vegetarian. What are some good sources of vegetarian protein? Will I lose weight if I'm a vegan? We could just do the research ourselves but instead we enlisted you, the listener, to give us suggestions for someone that you'd like to hear from on the vegetarian and vegan lifestyle. We rd  and asked Megan Storms from the Run Vegan Run podcast to join us for a discussion. There are a bunch of great tips in this episode whether you are just thinking that you'd like to go vegetarian or if you're all in, living a vegan lifestyle.  Don't miss the feature section with this great interview. On the email and comment section of the show, Jeff answers a great question about training muscles. Jeremy wrote in about whether he should train to gain muscle first or to get cut and look like "that guy". Jeff's answer centers around nerve training. Yeah, hadn't heard of that either. It's a fascinating answer and will open your eyes to muscle training. On the web report, Russ has started using a workout journal. He's long used multiple food journals, but never took the leap and started a workout journal. A blog post spurred him on and now those workouts will be much more efficient and quantifiable. Jeff shares an article from Time magazine about the nutritional makeup of foods that are advertised to us on television. Basically, if you ate what you saw on TV, you'd have one of the worst diets in the world, period. Links Mentioned in the Show: Wasting your time in the gym/workout journal Time article on commercials pedaling poison TV, Diets & Health Run Vegan Run Podcast Country Vegan, City Vegan Podcast Fat 2 Fit Meetup in July Recipe of the Week: Hot Tamale Pie - From Compassionatecooks.com Homework: The homework this week is to try some typical vegetarian foods that you have never tried. I'm going to leave a link in the show notes to an about.com article that lists their top 7 foods that they selected for their versatility and convenience in vegetarian cooking, and they are also supposed to taste great. Here is the list: Tofu, Seitan, Egg Replacer, Nutritional Yeast, Textured Vegetable Protein, Tempeh and Soy Ice Cream. This doesn't mean that you have to become vegetarian in the future, but it is always nice to expand your healthy food alternatives. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 42:11 http://www.fat2fitradio.com/2010/06/fat-2-fit-98-starting-a-healthy-lifestyle/ http://www.fat2fitradio.com/2010/06/fat-2-fit-98-starting-a-healthy-lifestyle/#comments Thu, 10 Jun 2010 23:58:31 +0000 Russ Turley http://www.fat2fitradio.com/?p=1236 http://www.fat2fitradio.com/2010/06/fat-2-fit-98-starting-a-healthy-lifestyle/feed/ 6 alli,liver,pesticide,quinoa,recipe,skechers shapeups,xenical You've been living the lifestyle of a man or woman that is overweight obese or worse, morbidly obese. But you're sick of it and want to change for the better. You want to live a healthy lifestyle from this day forward. How do you go about it? You've been living the lifestyle of a man or woman that is overweight obese or worse, morbidly obese. But you're sick of it and want to change for the better. You want to live a healthy lifestyle from this day forward. How do you go about it? Join a gym? Start running or lifting weights? On the feature section of the show, Jeff goes over the basics of how to start living the healthy lifestyle that you will live for the rest of your life. For those just start your weight loss journey, this will be invaluable. For those already at your goal, it will be a great reminder or refresher course on lifestyle change. In our email and comments portion of the show, Hilda, a self professed yo-yo dieter. She has turned a corner in her life and is getting healthier. She reminds us of the old John Travolta diet, eat half of what you order/make. We also answer a question about the "fitness" shoes made by multiple companies. They make you walk with a weird gate and supposedly strengthen your leg muscles. But if they're so good, why don't we hear of podiatrists extolling the virtues of these shoes? Lizzy also wrote in asking about the last meal of the day, that 6th meal/snack that you may or may not be consuming. In the Web Report, Jeff has an article about the weight loss drug Orlistat, or Alli to you and me. The FDA has issued a warning that these drugs, as well as being utterly useless in weight loss, are now damaging livers. Russ has an article and video (link below) that mentions the Dirty Dozen, those vegetables and fruits that tend to soak up pesticides used in the growing process. These are the ones that you might choose the organic variety if your budget allows. Links Mentioned on the Show: Dirty Dozen vs. Clean Fifteen Alli could damage your liver Avoid these shoes and all like them Recipe of the Week: No particular “recipe” again this week. Instead, another specific food product that you might find beneficial in your weight loss. This week, quinoa.  Quinoa (pronounced keen-wah) is up to 20% protein, typically around 16%.  Info on quinoa; Nutritional data; 5 Reasons to eat quinoa; quinoa review w/recipe. Homework: The homework this week is to do a one week lifestyle assessment for yourself similar to what I discussed in the show. Keep track for one week, how many hours per night that you sleep, what and when you are eating, how many hours per day are you working, traveling, watching TV, exercising, socializing etc. The goal after a week is to really look at what you do in your daily life. If you gave this to someone else anonymously, would they think they are looking at the lifestyle of someone who is fit or fat? Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 34:44 http://www.fat2fitradio.com/2010/05/fat-2-fit-97-orthorexia/ http://www.fat2fitradio.com/2010/05/fat-2-fit-97-orthorexia/#comments Thu, 27 May 2010 07:00:30 +0000 Russ Turley http://www.fat2fitradio.com/?p=1213 http://www.fat2fitradio.com/2010/05/fat-2-fit-97-orthorexia/feed/ 9 carbs,diet,Fat Loss,fats,iphone,myfitnesspal,orthorexia,truths,Weight loss If the term orthorexia is new to you, you're not alone. Orthorexia is an eating disorder characterized by excessive focus on eating healthy foods. That doesn't sound so bad, does it. But, orthorexics takes the idea to an extreme. If the term orthorexia is new to you, you're not alone. Orthorexia is an eating disorder characterized by excessive focus on eating healthy foods. That doesn't sound so bad, does it. But, orthorexics takes the idea to an extreme.  They have such a fixation on eating perfectly that they cause themselves problems.  That extreme fixation can lead to malnutrition or even death. On the email and comment portion of the show, Rakhi wrote in about Russ' not being able to ride an amusement park attraction with his son.  The ride's been ridden, multiple times.  Awesome!  She also mentioned the Heart Attack Grill that we talked about so many shows ago.  We also take the opportunity to go over our philosophy.  Brian wrote in about dieting on the week day and cheating on the weekend.  He backed into one of those advanced weight loss techniques that we've talked about before, the zig-zag. On the Web Report, Russ is changing his food logging tool for the iPhone. GASP!  No really.  Multiple listeners have wrote in recently that they use My Fitness Pal to track their food.  It's a web site and an iPhone app and it's great.  Jeff has a couple items that he shares.  The first one is a list of 15 simple truths about food that you might not know.  We run down 5 of them, check out the link for the rest.  He also found an article at Scientific American that shows us that refined carbs and not fats are the reason that more of us are overweight today. Links Mentioned in the Show: Orthorexia Quiz Eating disorder information Orthorexia info BeyondVeg MyFitnessPal Refined carbs, not fats 15 simple truths Recipe of the Week: No "recipe" this week. Instead for the next few shows we'll be sharing specific products that you might find beneficial in your weight loss. This week, it's 130 calorie bagels. Homework: The homework this week is all about fruit. Most people get in a rut of only eating the same 2 or 3 types of fruit all the time. In the summer there is just so many varieties in season. Your goal is to eat 10 different types of fruit this week. If you want to be very adventurous, make at least 5 of those types of fruit, ones that you have never tried before. Hopefully you will find something new that you enjoy. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 34:34 http://www.fat2fitradio.com/2010/05/fat-2-fit-96-healthy-for-a-lifetime/ http://www.fat2fitradio.com/2010/05/fat-2-fit-96-healthy-for-a-lifetime/#comments Wed, 12 May 2010 15:30:28 +0000 Russ Turley http://www.fat2fitradio.com/?p=1202 http://www.fat2fitradio.com/2010/05/fat-2-fit-96-healthy-for-a-lifetime/feed/ 5 baby boomer Last show we shared 125 reasons to exercise. Today on the feature section of the show, you'll see what happens when you put that information to work. We talk to 64 year old body builder Russ Young. He's been working out and living a body builder typ... Last show we shared 125 reasons to exercise. Today on the feature section of the show, you'll see what happens when you put that information to work. We talk to 64 year old body builder Russ Young. He's been working out and living a body builder type lifestyle for 35 years. Find out what benefits he's seen over a lifetime of fitness and what you can do to see the same benefits. In the email and comments, Shannon wrote in about adding a 5th and 6th meal to her diet. She had stopped losing weight. After adding back in more calories to her diet, she started losing again. Ruth is facing some shift work and wants some tips on what to eat and when to workout. Jeff shares some stories of his youth and his experience with working while we are all sleeping. On the Web Report, Russ has an article about how the US Military is possibly facing a shortage of soldiers because we are all too FAT! Apparently their guidelines put a maximum weight on new recruits such that someone, willing to serve in the military, cannot join because of their weight. They call it a threat to national security! Jeff has an article with the best title ever, "Study Predicts Obesity Apocalypse by 2030". Maybe not as ominous sounding as a zombie apocalypse, but exciting sounding none the less. In reality it's about our growing waistlines and that by 2030, we may actually see 100% of the US population either overweight or obese. Links Mentioned in the Show: What ever happened to FitBit? Ruth uses MyFitnessPal It's an obesity apocalypse! Too Fat to Fight Russ Young on Bodyspace Recipe of the Week: Shredded Broccoli Stalks Homework: The homework this week is to buy or find a piece of clothing that is just a little bit too small for you. It could be a shirt that is a little too tight for your comfort or a pair of pants that you just can't do up. Find something that you want to be able to fit into in the next 8 weeks for summer. This is your short term goal clothing, or motivation clothing. When you are at home and have the desire to eat a snack that you don't really need, put on that clothing, look in the mirror and ask yourself what you want more. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 39:56 http://www.fat2fitradio.com/2010/04/fat-2-fit-95-why-exercise/ http://www.fat2fitradio.com/2010/04/fat-2-fit-95-why-exercise/#comments Thu, 29 Apr 2010 07:00:17 +0000 Russ Turley http://www.fat2fitradio.com/?p=1187 http://www.fat2fitradio.com/2010/04/fat-2-fit-95-why-exercise/feed/ 4 carbohydrates,cellulite,Exercise,fats,Liposuction,macronutrients,protein,Weight loss,Weight Watchers There have been multiple articles in the news lately that said that exercise is not necessary for weight loss. We even dedicated a show to an article that ran in Time magazine. While exercise is a component of successful wieght loss, There have been multiple articles in the news lately that said that exercise is not necessary for weight loss. We even dedicated a show to an article that ran in Time magazine. While exercise is a component of successful wieght loss, there are more reasons than just weight loss to exercise. In our Feature Section we share over 100 reasons that you should exercise. Weight loss is only about 4% of the reasons. Be sure to check out he complete list in the links below. In our email and comments section, we have 5 question that we answer. Here are the topics: exercising indoors macronutrients leaving Weight Watchers getting rid of cellulite speeding up weight loss For the Web Report, Russ shares an article that showed that junk food is as addictive as cocaine.  Even rats think so.  When rats are fed nothing but junk food they would rather starve than switch to healthy food.  Which of your friends or family does this sound like?  Jeff has an article on an injection that supposedly dissolves fat.  It's being touted as an alternative to liposuction, but just one problem...it's been banned by the FDA. Links Mentioned in the Show: Living the Good Life Book Rats would rather starve than eat healthy Fatty foods as addictive as cocaine Who's up for lipo? Lip-like procedure is an injection 125 Reasons to Exercise Recipe of the Week: Chicken Capri - Dedicated to listener Steve Homework: We listed well over 100 reasons why you need to exercise. The homework this week is to choose the top 10 reasons that are most meaningful to you and will motivate you to continue exercising. If you don't feel that there is a need to exercise, come up with more than 100 reasons why you don't think exercise is beneficial to you - if you can. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 42:05 http://www.fat2fitradio.com/2010/04/fat-2-fit-94-weight-loss-hormones/ http://www.fat2fitradio.com/2010/04/fat-2-fit-94-weight-loss-hormones/#comments Thu, 15 Apr 2010 06:38:18 +0000 Russ Turley http://www.fat2fitradio.com/?p=1173 http://www.fat2fitradio.com/2010/04/fat-2-fit-94-weight-loss-hormones/feed/ 5 big life,forefoot,ghrelin,hormones,Jenny Craig,kirstie alley,leptin,nih,thyroid,vibram There are thousands of hormones in the human body. Which of these hormones can we manipulate to help us lose weight? Russ' wife asked about a couple of hormones that she read about in YOU: On a Diet. The hormones, leptin and ghrelin, There are thousands of hormones in the human body. Which of these hormones can we manipulate to help us lose weight? Russ' wife asked about a couple of hormones that she read about in YOU: On a Diet. The hormones, leptin and ghrelin, as well as the hormones secreted by the thyroid can have an impact on your weight loss. Even though she probably won't ever hear this show, Russ and Jeff take a look at these hormone and give you the scoop. Three emails are answered this show. First, Terry wrote in and asked about forefoot running. In particular, she wanted to know about the Vibram 5 Fingers shoes and whether they are a worthwhile purchase. Second, Amanpal asks whether his genes will pre-determine whether he will be fat. His parents are overweight and he seems destined to follow in their footsteps. Last, Becc wants to know if she can bank her workout calories from the weekend instead of working out every day. Her new work schedule has caused this change to her workouts. In the Web Report, Jeff has been watching Kirstie Alley's Big Life. There are definitely better shows on TV, but that's the way he rolls. She's now peddling weight loss pills that she "developed" after she gained back the weight she lost on Jenny Craig. Russ has an article that reports on a study that showed sitting for many hours a day does more harm than you might think. Even if you are working out once a day, it may not be enough to counteract the long sedentary hours at your desk. Links Mentioned in the Show: Thyroid hormones Sitting for prolonged periods is bad for you Kirstie Alley, staying big NIH research on Leptin and ghrelin Forefoot Running in Flip Flops NJ Sports Med Videos on Forefoot Running Newton Running forefoot video Forefoot running article on That's Fit Recipe of the Week: Protein Pancakes Homework: Fat loss is all about making those little decisions every single day, that over time add up to improving your health. The homework this week is to make "intentional substitutions". The goal is to make 1 food substitution and 1 exercise substitution every single day to something that is more healthy. So for example, if you are about to order your regular sandwich and fries, substitute a garden salad for the fries. If you are about to park in the closest spot to the shopping center, substitute that spot for one at the back of the parking lot. Over time, these substitutions will add up, and the more that you do, the healthier you will become. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 37:37 http://www.fat2fitradio.com/2010/04/fat-2-fit-93-i-want-to-look-like-that-guy/ http://www.fat2fitradio.com/2010/04/fat-2-fit-93-i-want-to-look-like-that-guy/#comments Sat, 03 Apr 2010 07:00:26 +0000 Russ Turley http://www.fat2fitradio.com/?p=1159 http://www.fat2fitradio.com/2010/04/fat-2-fit-93-i-want-to-look-like-that-guy/feed/ 5 body building,cardio,catabolic,fitness,jeff willet,look like that guy,posing,powerhouse,stuart macdonald,supplements,weight lifting In this episode, we are going to be talking about a documentary called I Want to Look Like That Guy.  This documentary was brought to our attention in the Fat 2 Fit Support group from one of our long term listeners and it looked very interesting. In this episode, we are going to be talking about a documentary called I Want to Look Like That Guy.  This documentary was brought to our attention in the Fat 2 Fit Support group from one of our long term listeners and it looked very interesting.  Jeff purchased it, and found it very compelling. The documentary is about a basically average, middle age guy who is a little overweight just like the average person these days, and he wanted to find out what he would have to do to look like that guy in all of those ads in the different fitness magazines. All of those ads seem to be selling a product or program that promises that you can look just like the fitness model in those ads quickly and with little effort. So Stuart MacDonald, the filmmaker, decided that he would do whatever it takes to get that exact look of those guys. He soon discovered that all of those guys are bodybuilders and live that lifestyle to get that look for the magazines. He then hooks up with a professional drug free bodybuilder and gym owner, Jeff Willet, in his town and says, "I want to look just like those guys in the ads." Links Mentioned in the Show: Jeff Willet's website I Want to Look Like That Guy Watch clips of the DVD on YouTube Jeff Willet's Blog Buy a copy of the DVD for yourself Stuart's Business Recipe of the Week: Tiny Tacos from Ivan Garza Homework: Did you know, that for most households, you can judge the obesity and fitness level of the people who live there just by looking around their home? Even without any pictures, you can tell what sort of lifestyle these people live and and make inferences about their lifestyles and therefore their fitness levels. Success leaves clues. Look around your own home for clues of your own lifestyle. Are there processed food wrappers in the trash? Running shoes by the front door? A pile of dishes on the coffee table by the tv or a bowl of fruit in the kitchen? What would you infer if you were a maid that was just hired to clean this home? Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 42:29 http://www.fat2fitradio.com/2010/03/fat-2-fit-92-politics-of-obesity/ http://www.fat2fitradio.com/2010/03/fat-2-fit-92-politics-of-obesity/#comments Wed, 24 Mar 2010 16:15:21 +0000 Russ Turley http://www.fat2fitradio.com/?p=1147 http://www.fat2fitradio.com/2010/03/fat-2-fit-92-politics-of-obesity/feed/ 5 Obesity,politics,resistance training,set point theory,sin tax,slow speed,trans fats Government is injecting itself into our lives more and more. One of those areas is our waistlines. Governments around the world understand that obesity is a major problem that is not going away by itself. Government is injecting itself into our lives more and more. One of those areas is our waistlines. Governments around the world understand that obesity is a major problem that is not going away by itself. They are combatting it in a few ways like education and imposing sin taxes on high fat/calorie foods. These programs make a minute dent in the problem, but don't solve the problem. On our feature section, Jeff gives us a report on what governments can and should do to help you become healthier. Kath in Australia wrote in and wanted to know if everyone has a natural weight that they gravitate towards. This idea is called set point theory and we shed some light on it in the email and comments section. Light was also thrown on some weight training related questions. Maritza wanted to know if she should train the front half of her body with the same amount of weight as the back portion of her body. Amy asks about slow speed resistance training. Be sure to check the show notes below for some great articles on these topics. On the Web Report, Russ shared an article that says humans now have another kind of taste, fat. Certain people are sensitive to the chemical composition of fat and don't like the taste. Hence, they have a lower BMI. Jeff shared an article that says women that drink moderate amounts of wine are at a lower risk of becoming overweight or obese at midlife. They are also a lot more fun at parties. Links Mentioned in the Show: Wine, not whine, helps women lose weight Humans can taste fat Slow speed resistance training How much should I weigh? Set Point Theory California first to ban trans fats Taxing foods to help you lose weight First lady takes on childhood obesity Politics of obesity research paper Recipe of the Week: Homemade Chicken Soup Homework: The homework this week is to experience the type of eating that we talked about earlier when we mentioned how people can, over time, discover what their body's natural weight might be. I challenge people to try only eating natural unprocessed foods, only eat when they are hungry, eat slowly and then stop when they are full. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 36:16 http://www.fat2fitradio.com/2010/03/fat-2-fit-91-confronting-loved-ones-about-weight-problems/ http://www.fat2fitradio.com/2010/03/fat-2-fit-91-confronting-loved-ones-about-weight-problems/#comments Sat, 13 Mar 2010 23:13:35 +0000 Russ Turley http://www.fat2fitradio.com/?p=1125 http://www.fat2fitradio.com/2010/03/fat-2-fit-91-confronting-loved-ones-about-weight-problems/feed/ 4 Basal Metabolic Rate,BMR calculator,confrontation,Exercise,intervention,obese,overweight Today's feature is about confronting those that you love about their weight problems. Besides money issues, taking to someone about their weight has to be the most awkward subject to breach. Listener Rachel wrote in that she was worried about her par... Today's feature is about confronting those that you love about their weight problems. Besides money issues, taking to someone about their weight has to be the most awkward subject to breach. Listener Rachel wrote in that she was worried about her parents. They are both overweight. She was wondering about how best to talk to them about her concerns. You may be struggling with your weight, but you're reading this or listening to this podcast. You know you have to make these lifestyle changes. How many of you have someone in your life that is literally fat, dumb and happy? They're killing themselves by overeating and don't have the foggiest idea that they are indeed putting themselves in an early grave. We run down the things to consider and the best ways to approach loved ones about their weight. In the email and comments section of the show, Wendy is participating in a program at a local university. Part of the program is wearing a pedometer and trying to get to 10,000 steps each day. She's wondering about the accuracy of the pedometers and whether to be concerned about it. By Becky's calculations, she should be losing 1.5 pounds per week with her current plan. However, her current plan includes eating below her basal metabolic rate. She writes to us because she actually gained weight last week, a week in which she ran 25 miles and supposedly burned 5300 calories. On the web report, Jeff has an article on exercising in your 70's. Included is a top 10 list of things to remember when you start exercising in your advanced years. Russ highlights some new calculators on the Fat 2 Fit Radio web site. To add to the already popular BMR calculator, you can now check what your goal body weight should be and check whether you are at risk for heart disease or diabetes with the waist to hip ratio calculator. Finally, Russ hinted at a body fat calculator. Well, it's here as well. Check out all the links below. Links Mentioned in the Show: Exercising later in life BMR Calculator Goal Body Weight Calculator Waist to Hip Ratio Calculator Body Fat Calculator Fat 2 Fit Support Forums Confronting loved ones about money and weight Friends with eating disorders How to confront a friend Recipe of the Week: Terrific Low Fat Lasagna Homework: I have watched many weight loss tv shows over the years where a trainer or nutritionist shows up at someones house on the very first day, and starts going through their kitchen to see what they have been eating. They always end up with a large box full of junk foods and unhealthy processed food that they take away, because clearly these foods do not help to improve their health. Your homework this week, is to become that trainer or nutritionist and honestly and impartially, go through your own kitchen cleaning out the junk that you know hurts your fitness goals. I'm not saying that you have to throw everything out, but at least get it out of sight and out of mind. If you wrap it up and seal it in a garbage bag, put a "Do Not Open Until" sign on it - and don't put a date. Put a weight loss or measurement goal. Chances are that when you open that bag after losing 20 lbs or 5 inches off your waist, that junk food in there will no longer be appealing to you. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 35:48 http://www.fat2fitradio.com/2010/03/fat-2-fit-90-business-plan-for-weight-loss/ http://www.fat2fitradio.com/2010/03/fat-2-fit-90-business-plan-for-weight-loss/#comments Thu, 04 Mar 2010 07:29:47 +0000 Russ Turley http://www.fat2fitradio.com/?p=1111 http://www.fat2fitradio.com/2010/03/fat-2-fit-90-business-plan-for-weight-loss/feed/ 2 bad week,lap band,snacks,Support,Weight loss On today's feature section Jeff talks about creating and then maintaining your new healthy lifestyle just like you would a new business. In fact, you can think of your new lifestyle as being a new business. When a company is focused on what they do, On today's feature section Jeff talks about creating and then maintaining your new healthy lifestyle just like you would a new business. In fact, you can think of your new lifestyle as being a new business. When a company is focused on what they do, everything that they do is for the purpose of being more successful. If you are in the business of becoming fit and healthy, you can haphazardly do things here and then that will help, or you can do things a little more structured. In the email and comments section we highlight a post by Fable Fairy over at Fat2FitSupport.com about overcoming a bad week.  There were a lot of great suggestions.  JC wrote in with an interesting question.  Working on a cruise ship for six months, eating at buffets, how do you not gain weight?  We've got a couple suggestions.  Vinay writes in about the benefits of using food journals, in particular Fitday. On the Web Report, Jeff has an article about snacks and weight loss and guess what was on the top of the snack list? Fruit, believe it or not.  Russ has an article on the doctors behind all the lap band surgery billboards that litter the Southern California freeways.  Probably not the place to go.  Meanwhile if you want that surgery in Canada, get ready to wait 5 years.  We bet that you can lose the weight before then. Links Mentioned in the Show: Behind the lap band billboards Weight loss surgery in Canada Snacks can help weight loss Fable Fairy is having a bad week Recipe of the Week: Chicken and Black Bean Mole Tostadas Homework: Twice in this show we mentioned just how important it is to have a food and exercise diary or journal.  I even said that if I could only give people one piece of advice that would help them with their weight loss, it would be to keep a journal.  The homework this week is to keep a food and exercise journal for at least a week and hopefully longer.  Be 100% accurate of everything that you do and everything that you eat.  Your success or failure isn't 100% dependent on keeping this diary, but understanding your results is. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 35:47 http://www.fat2fitradio.com/2010/02/fat-2-fit-89-your-questions-our-answers/ http://www.fat2fitradio.com/2010/02/fat-2-fit-89-your-questions-our-answers/#comments Sat, 20 Feb 2010 13:00:16 +0000 Russ Turley http://www.fat2fitradio.com/?p=1098 http://www.fat2fitradio.com/2010/02/fat-2-fit-89-your-questions-our-answers/feed/ 0 answers,fasting,Fat Loss,jillian michaels,kevin smith,Negative Calorie Foods,questions,Support,too fat to fly It's that time again when the email and comment coffers are overflowing and it's time to do another question and answer show. This time we've got some great questions that, while it might not be your exact question, you'll find the answer beneficial. It's that time again when the email and comment coffers are overflowing and it's time to do another question and answer show. This time we've got some great questions that, while it might not be your exact question, you'll find the answer beneficial. If we don't hit your exact question, please send it to us. Here are the questions and comments: Alexa wrote in her story of having more energy than ever and is able to keep up with kids effortlessly because she's lost the excess weight. Robert wrote in about the weight of muscle and the weight of fat. We took the opportunity to talk a little about metabolism and why you want to keep your lean body mass. Carlos is in a weight loss competition with some women. They think it's unfair because men can lose weight so much easier than women. What!? Connie sent in a doozy. She sent us a link to the Weight Mirror web site where you can see how you'll look after losing some weight. Very cool link. She also asked about a weight loss program called Fast-5, which is about fasting. Jeff weighs in on it. Her final question is about weight loss support. Her husband is not supportive and she goes as far to say he's sabotaging her efforts. That's not fun. In our Web Report, we discuss two celebrities. You've probably heard that actor/director Kevin Smith was ejected from a Southwest Airlines flight recently for being "too fat for the skies". We talked about this topic of airlines not being sympathetic to their larger customers a few shows ago and the comments were very charged. Well, the discussion over Kevin Smith is just as charged. Also in the news, celebrity trainer Jillian Michaels of The Biggest Loser is being sued because a weight loss supplement didn't magically melt fat off a Southern California woman. Links Mentioned in the Show: Get support on your weight loss journey Weight Mirror: See how you'll look 30 pounds lighter Fast-5: Don't do it Kevin Smith is fat on a plane Listen to Kevin Smith's account Jillian Michaels sued for false claims on weight loss supplement Recipe of the Week: Confetti Stuffed Burritos - From Jule Homework: The homework this week is to eat more of what I call the "weight loss fruit and vegetables". These are the fruit and vegetables that are often called "negative calorie foods". They have a lot of fiber and cellulose in them, so that by the time your body has finished digesting them, the net calories are extremely low, but you also get the healthy benefits of eating real natural foods full of vitamins. The specific homework is to eat at least one serving each day from this list. Here is a list of some of the more common ones: Vegetables – asparagus, beets, broccoli, cabbage (green), carrots, cauliflower, celery, chicory, chili peppers, cucumbers, endive, garlic, lettuce, onions, papayas, spinach, turnip, and zucchini. Fruits – apples, cranberries, grapefruit, lemons, mangos, oranges, pineapple, raspberries, strawberries, and tangerines. Russ Turley & Jeff Ainslie no 38:32 http://www.fat2fitradio.com/2010/02/fat-2-fit-88-yoga-for-weight-loss/ http://www.fat2fitradio.com/2010/02/fat-2-fit-88-yoga-for-weight-loss/#comments Thu, 11 Feb 2010 06:05:24 +0000 Russ Turley http://www.fat2fitradio.com/?p=1079 http://www.fat2fitradio.com/2010/02/fat-2-fit-88-yoga-for-weight-loss/feed/ 2 questions,Weight loss,yoga Numerous listeners have wondered about doing yoga to lose weight. Jeff and Russ are unfamiliar with yoga so they turned to Lisa Brooks, a yoga instructor in Southern California. She gives us the strait scoop on the origins and the basics of yoga. Numerous listeners have wondered about doing yoga to lose weight. Jeff and Russ are unfamiliar with yoga so they turned to Lisa Brooks, a yoga instructor in Southern California. She gives us the strait scoop on the origins and the basics of yoga. If you've ever been interested in trying yoga and were afraid to try, you have to listen. In the email/comments section of the show, Tina from Brooklyn took some photos of herself and despite looking good in her clothes, she was not so enthused about the "nekkid" pictures.  Vicky in France emailed in for alternative mobile sites that can be used with phones other than the iPhone.  We do love our iPhone apps, but there are many good mobile sites that give you a lot of the features of the iPhone apps that we go on and on about.  Any mobile phone browser from Windows Mobile, Android, Palm and Blackberry can view these mobile sites and be great tools for you while away from home.  Nancy, from Canada via Texas, wrote in and shared her experience trying to lose that last 10 pounds.  She did aerobic zone cardio for 4 months and her body fat went UP! More recently she's added weights to her workout routine and lost 5 1/2 pounds of fat.  How does she know?  She weighs the same and her body fat went down.  Stellar job. Links Mentioned in the Show: Sparkpeople Mobile Livestrong/Daily Plate Mobile Calorie King (Visit with your mobile phone) Daily Burn Mobile Recipe of the Week: Asian Cabbage Rolls from Eliana Homework: I assigned this homework 6 months ago. If you did it, it will be very rewarding to do it again and see your progress. The homework was to start tracking your fitness level. Most people will keep track of their weight, but also start tracking how you feel. It doesn't matter how you track it, just find something that you can repeat every month or so. You don't need to do this at a gym. For example, you could see how many flights of stairs you can climb in a building in 1 or 2 minutes, or how far you can run in 1 or 2 minutes - it doesn't have to be exact, you could count the number of street lights that you passed. It is best to have something that you can quantify and measure, so that you can clearly see your results over time. Hopefully this will be one more way that you can use to motivate yourself. If you didn't do this original homework, do it now so that you can compare in the future. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 30:27 http://www.fat2fitradio.com/2010/01/fat-2-fit-87-fat-enablers/ http://www.fat2fitradio.com/2010/01/fat-2-fit-87-fat-enablers/#comments Sun, 31 Jan 2010 00:31:19 +0000 Russ Turley http://www.fat2fitradio.com/?p=1008 http://www.fat2fitradio.com/2010/01/fat-2-fit-87-fat-enablers/feed/ 4 BMI,cheaters,Childhood Obesity,facebook,fat enabler,Jenny Craig,Weight Watchers,ww In the days after the new year, Jeff was inspired by the shows "Half Ton Teen", "Half Ton Mom", and of course "Half Ton Dad" to talk about fat enablers. It's all about the people who help you to be fat, and the people who you help to be fat as well. In the days after the new year, Jeff was inspired by the shows "Half Ton Teen", "Half Ton Mom", and of course "Half Ton Dad" to talk about fat enablers. It's all about the people who help you to be fat, and the people who you help to be fat as well. An enabler can't make you eat if you don't want to, but they can sure make it easier to do it. See if you fit into this category. In our email section, Jason let's us know about his fat blog called Jas and the Fatman. It's a little different in that it's an "athlete" page on Facebook. Jason has taken the fat blog to the next level. Bruce writes in and is concerned about his son's weight. We did a quick summary of our previous show on childhood obesity to start, but anyone interested in this subject really should listen to show #23 for the full story. Finally, Talina writes in and asks about macro-nutrient percentages. We talk about that and give a little refresher on how to add calories to your diet successfully. In our Web Report, Jeff's article is about how 1/3 of woman are now cheating on their diets after less than a month into the new year. Shocking! Russ has news of infighting in the diet industry. Weight Watchers has sued Jenny Craig for what WW claims is a fictitious study that said that Jenny Craig was twice as successful as the leading plan. Oops! Links Mentioned in the Show: Weight Watchers sues Jenny Craig Woman are cheating on their diets Show #23 on Childhood Obesity Child BMI Calculator Another Child BMI Calculator Fat 2 Fit Facebook Group Jas and the Fatman Facebook Page Recipe of the Week: Banana Bread Pancakes Homework: The homework this week ties in with the feature section about "Fat Enablers".  Your assignment this week is to identify 5 people or situations that enable you to get away with not living a fit and healthy lifestyle.  You need to challenge those situations, and instead of trying to always avoid them in the future, modify them so they will no longer be damaging to your goals. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 29:27 http://www.fat2fitradio.com/2010/01/fat-2-fit-86-weight-gain-during-pregnancy/ http://www.fat2fitradio.com/2010/01/fat-2-fit-86-weight-gain-during-pregnancy/#comments Wed, 20 Jan 2010 13:00:44 +0000 Russ Turley http://www.fat2fitradio.com/?p=995 http://www.fat2fitradio.com/2010/01/fat-2-fit-86-weight-gain-during-pregnancy/feed/ 0 Obesity,pregnancy,smoking,traineo,weighht gain Pregnancy is one of the times in a woman's life that gaining weight is not only encouraged, it's required.  But, how much weight should a woman gain during pregnancy?  How much is too much and what are the complications that can accompany that extra we... Pregnancy is one of the times in a woman's life that gaining weight is not only encouraged, it's required.  But, how much weight should a woman gain during pregnancy?  How much is too much and what are the complications that can accompany that extra weight? In the Feature we go over the major complications you, as an expectant mother, should be aware of. In the email and comments section of the show, we take all the items from the support group at Fat2Fit Support.  The first post is from Terry.   She asked for everyone's Top 5 reasons to get fit.  Andrew posted about freezing food.  Some responders freeze their food separately and yet others combine their food and freeze.  Finally, Laura posted that she's scared to eat more calories.  She's not hungry, yet she's coming in shy of her calorie goal. In the Web Report, Jeff shares an article that says the obesity has now reversed the gain in life expectancy that peoples changes in smoking have made.  Russ has an article that reports many restaurant meals have more calories than they report, up to 200% more, though it's closer to 20%  more on average. Links Mentioned in the Show: 200% More Calories in Restaurant Items Obesity bigger problem than smoking New England Medical Journal article on life expectancy Post: Scary High Calories Post: Freezing meals Post: Top 5 reasons to be fit Freeze foods like the pros Recipe of the Week: Mini Italian Meatloaves Homework: It is time to take an assessment of how you are doing with your eating.  Rate your hunger through-out the day on a scale of 1-10.  Make sure that you record right before you eat and 20-30 minutes after you have eaten.  If you look at these numbers over a number of days, and then compare them to how much and what you are eating, you will be able to fine tune your eating plan.  Some people never feel any hunger because they are overeating and constantly feeding themselves and just might be afraid of feeling hungry.  Other people are dieting and constantly under-eating and are always feeling hunger.  Feeling hungry all the time is stressful on the body, but it is natural to feel hunger at some point every single day.  If your metabolism is fired up, you should feel satisfied after every meal, but starting to feel hunger before every meal. Listen here, or subscribe for FREE to receive future show automatically. Russ Turley & Jeff Ainslie no 34:53 http://www.fat2fitradio.com/2010/01/fat-2-fit-85-losing-weight-on-the-internet/ http://www.fat2fitradio.com/2010/01/fat-2-fit-85-losing-weight-on-the-internet/#comments Sun, 10 Jan 2010 05:58:32 +0000 Russ Turley http://www.fat2fitradio.com/?p=979 http://www.fat2fitradio.com/2010/01/fat-2-fit-85-losing-weight-on-the-internet/feed/ 6 clickbank,idiots,Internet,Venuto,Weight loss Trying to wade through all the hype of Internet advertised weight loss programs can be daunting.  You get emails, are bombarded by ads on web sites, most of which have nothing to do with weight loss.  You are being targeted with these ads because of af... Trying to wade through all the hype of Internet advertised weight loss programs can be daunting.  You get emails, are bombarded by ads on web sites, most of which have nothing to do with weight loss.  You are being targeted with these ads because of affiliate marketing.  One the feature section this week, Jeff talks all about affiliate marketing and why it's so prevalent on the Internet, in particular for weight loss products. In the email and comment portion of the show, we've got a doozy.  Andrew has completed his weight loss and kept it off for 8 years.  He shares 15 tips that helped him lose, and more importantly, keep the weight off for that 8 years. For the Web Report, Russ shares multiple links from the US Federal government.  The first is an an encyclopedia of food.  It's a Foodapedia!  This site will tell which food groups the food you are eating fit into.  The other two links are short form audio and video downloads that share tips on eating.  Jeff has a website that will put money in your pocket if you stick to that healthy lifestyle and lose the weight.  It's called Healthywage and you could earn $100 simply by losing the weight you are already planning to lose. Links Mentioned in the Show: Get Paid to Lose Weight Time article about getting paid to lose weight Food encyclopedia from the US government Audio food tips Short videos about food Recipe of the Week: Healthy Tuna Salad Homework: This is our first show in the new year and it is a nice fresh start for everyone. The homework this week is to take pictures of yourself, so that you can compare to how you will look at the end of the year. This is something that most people don't do, but regret it later on. This is for you, not for everyone else. Take honest pictures with few clothes on. If you have a digital camera, just keep those pictures on your computer. Hopefully over the year, your feelings towards those pictures will change from unhappy feelings right now, to feelings of pride from how far you have come, to determination that you will never allow yourself to return to how you used to look. Listen here, or subscribe for FREE to receive future show automatically. Russ Turley & Jeff Ainslie no 34:26 http://www.fat2fitradio.com/2009/12/fat-2-fit-84-declarations-of-purposeful-objectives/ http://www.fat2fitradio.com/2009/12/fat-2-fit-84-declarations-of-purposeful-objectives/#comments Wed, 30 Dec 2009 16:22:28 +0000 Russ Turley http://www.fat2fitradio.com/?p=973 http://www.fat2fitradio.com/2009/12/fat-2-fit-84-declarations-of-purposeful-objectives/feed/ 2 achieve,diet,Fat Loss,goals,new years,new years resolutions,tony robbins,Weight loss,zigler It’s another New Year and so it’s time for another opportunity to learn how to set goals and achieve those goals. - You may call them resolutions, but so often we use that term with huge lofty goals in mind. It’s another New Year and so it’s time for another opportunity to learn how to set goals and achieve those goals. You may call them resolutions, but so often we use that term with huge lofty goals in mind.  Instead of making that unachievable resolution that will just leave you feeling like a failure at the end of the year, break those big resolutions into small achievable goals.  This particular show was created with exactly that reason in mind.  If you use the techniques in this show, you will lose the weight that you’ve been trying to get off for the last many years.  The alternative is next year, you will be in the exact same position you are this year, except, you will have gained even more weight. Stop the weight gain train and set your goal to be a healthier, fitter you by the end of 2010. Links Mentioned in the Show: How To Set Your Last Weight Loss Goal Ever First Goal Setting Show Second Goal Setting Show Listen here, or subscribe for FREE to receive future show automatically. Russ Turley & Jeff Ainslie no 24:46 http://www.fat2fitradio.com/2009/12/fat-2-fit-83-eat-more-weight-less/ http://www.fat2fitradio.com/2009/12/fat-2-fit-83-eat-more-weight-less/#comments Sat, 19 Dec 2009 13:00:12 +0000 Russ Turley http://www.fat2fitradio.com/?p=954 http://www.fat2fitradio.com/2009/12/fat-2-fit-83-eat-more-weight-less/feed/ 10 activity,breakfast,casserole,egg,holiday,michi's ladder,running,starvation diet,weight gain,Weight loss For over two years, we've been producing Fat 2 Fit Radio and for that time we've been never changing on our dislike for the 1000-1200 calorie diets that are so prevalent today. Unless you weight 100 pounds there is no way on Earth that is the amount o... For over two years, we've been producing Fat 2 Fit Radio and for that time we've been never changing on our dislike for the 1000-1200 calorie diets that are so prevalent today. Unless you weight 100 pounds there is no way on Earth that is the amount of calories that you should eat in a day. It is far too little. The feature is about eating more to weigh less. Here's a portion of the email that spurred Jeff to create this week's feature, "When you are obese, how do you justify to yourself and others (i.e. disbelieving husband) that I should eat what seems like a huge amount more?" We have just one question this week and it's from Eilidh. She's addicted to chocolate but doesn't over do it calorie wise.  How much chocolate is too much? We take the opportunity to go over Michi's ladder again. This is a great resource for deciding which foods to eat on a daily basis. Check out the links below for that one. On the Web Report, Russ has a portion of a Top 10 list of ways to prevent holiday weight gain. There are some very good suggestions in there like this one, Number 8, for dealing with buffets, "Go to the back of the line. Let others go before you in serving and buffet lines; tempting items may be gone by the time you go through." Jeff has another infographic, this time it's about activities that you should be doing in your daily life and how much you should be doing of each activity. Links Mentioned in the Show: Physical Activity Pyramid Top 10 tips to prevent holiday weight gain Michi's Ladder Russ' new running goal Recipe of the Week: Kaitlin's version of the Egg Breakfast Casserole The Inspiration: As-You-Like-It Breakfast Casserole Homework: There are about 2 weeks until the New Year. This is the time where everyone traditionally starts thinking about New Year's Resolutions and getting fit. The homework is to find someone to be a fitness resolution buddy for the new year. It is easy to get other people started on the lifelong road to health and fitness in the next couple of weeks. It's not so easy at any other time of the year. If you have had a lot of success lately, this will be inspirational for your friend, and if you have been struggling a little bit, maybe this will be the accountability that you need to keep you on track. The next show is our 3rd annual New Year's resolution show, so make sure that you both listen to it and follow how to set proper and powerful resolutions. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 34:40 http://www.fat2fitradio.com/2009/12/fat-2-fit-82-born-to-run/ http://www.fat2fitradio.com/2009/12/fat-2-fit-82-born-to-run/#comments Thu, 10 Dec 2009 06:33:23 +0000 Russ Turley http://www.fat2fitradio.com/?p=946 http://www.fat2fitradio.com/2009/12/fat-2-fit-82-born-to-run/feed/ 3 barefoot running,barefoot ted,born to run,caballo blanco,copper canyon,five fingers,forefoot,mcdougall,raramuri,tarahumara On Thanksgiving day, Russ completed his first 5K race in the Turkey Trot. He did so by training and using a running technique called forefoot running. This happens to be the running style talked about in the Christopher McDougall book, Born to Run. On Thanksgiving day, Russ completed his first 5K race in the Turkey Trot. He did so by training and using a running technique called forefoot running. This happens to be the running style talked about in the Christopher McDougall book, Born to Run. It has interesting characters, Caballo Blanco and the Tarahumara, and wonderful stories about running that you're going to want to hear about, then read. Today Russ give you his review of Born to Run in out the Feature section of the show. Our email and comments runneth over this show. Listener Tamara recommends a NY Times article on dealing with eating and families during the holidays. Here was one of the best stories from the article: "...a mother-in-law agreed to show up for Thanksgiving only if she could be assured none of the foods would be prepared with butter. “I’m not doing butter right now,” she said. “If you do butter, I’m not coming.” Isn't that amazing? We also have a voicemail from listener Teresa about overcoming temptation while on the road. It's a great example of how to deal with that food you think you absolutely must have. The Web Report, that single source of all fitness and weight loss information on the Internet, has Jeff reporting on a school, Lincoln University, requiring obese students to one more class than other students in the same major. That class...a fitness course! What do you think? Should the fat students be required to have more information about weight, fitness and health? Leave a comment. Russ has a list of the top 10 fattest countries in the world. Number 1 on the list has over 90% of their population in the overweight and obese categories of the BMI scale. Number 2 is right behind them. The United States comes in a distant 3rd at only 66.7%. Links Mentioned in the Show: Born to Run Turkey Trot Pics NY Times article on family and holidays World's Fattest Countries University requires fat class Recipe of the Week: Pinole - Super food of the Tarahumara Chia Fresca - Drink of the Tarahumara Homework: The homework this week has to do with planning ahead for holiday meals with family and friends. Often times, when you are offered seconds, no is not taken seriously, and you are egged on or guilted into having another helping, or even worse, you are put in the position of justifying why you are refusing to eat more. The homework this week is to come up with 3 polite ways or excuses to tell people as to why you don't want any more food. For example, you could say, "No thanks, but it was extremely tasty and all the time you spent preparing it really showed", or the classic "No thanks, I'm feeling really full and want to save some room for dessert". Have these 3 lines ready to go, so you are not put on the spot unprepared. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/11/fat-2-fit-81-medication-that-make-you-fat/ http://www.fat2fitradio.com/2009/11/fat-2-fit-81-medication-that-make-you-fat/#comments Sun, 29 Nov 2009 08:47:30 +0000 Russ Turley http://www.fat2fitradio.com/?p=939 http://www.fat2fitradio.com/2009/11/fat-2-fit-81-medication-that-make-you-fat/feed/ 3 biking,gmap,medications,medicine,Oatmeal,Obesity,pedometer,recipe,running,Walking In today's world where we pop a pill for this, take some medicine for that, we are introduced to all sorts of side effects. How about this side effect...weight gain. Today, in the Feature Section, Jeff has a report on medications that could be making... In today's world where we pop a pill for this, take some medicine for that, we are introduced to all sorts of side effects. How about this side effect...weight gain. Today, in the Feature Section, Jeff has a report on medications that could be making you fat. The good news is that if you are saddled with taking these medications, you don't have to gain weight. In our email and comments this week, Lexi writes in and mentions changing her outlook on exercise. She calls exercising "taking her medicine". What a great way to look at it! But she also has a problem eating all the calories that she should in a day. How many calories a day did you eat when you were eating unconsciously? Way more than you should. Why then, when we eat clean and healthy food, do we complain that we can't eat that much food? Allison writes in about kicking the Weight Watchers habit and going the calorie counting route we recommend. She also shares some insight to how many calories equals so many points on WW. It's enlightening. On the Web Report, Russ shares a link to a cheap and easy way to route your future or past running, biking, or skating courses. It's called GMap Pedometer and you'll love it. Jeff has an infographic about the weight of the world that you'll have to view, but it shows some amazing information. Did you there is a direct relationship with the obesity rates and how much people eat? Will wonders never cease? Links Mentioned in the Show: Infographic: Weight of the World. GMap Pedometer Nutrient Calculator Recipe of the Week: Super Oatmeal Homework: Everyone who listens to this show has probably picked up dozens of little weight loss tips and tricks. It is easy to give other people advice. If you only had one minute to tell someone the five most important things to do to be successful at weight loss, what would they be? Write down those five things. After you have written them down, what percentage of time do you follow your own advice? Something to think about. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/11/fat-2-fit-80-eat-to-save-your-life/ http://www.fat2fitradio.com/2009/11/fat-2-fit-80-eat-to-save-your-life/#comments Thu, 19 Nov 2009 06:55:12 +0000 Russ Turley http://www.fat2fitradio.com/?p=922 http://www.fat2fitradio.com/2009/11/fat-2-fit-80-eat-to-save-your-life/feed/ 3 bbc,Fast Food,jamie oliver,ready meals Kevin, over at the Fat 2 Fit suport group, posted a link to a series of videos on Youtube. It was a show that ran on the BBC with chef Jamie Oliver. It was called Eat to Save Your Life. Jamie and a couple experts talk about how bad the food we eat e... Kevin, over at the Fat 2 Fit suport group, posted a link to a series of videos on Youtube. It was a show that ran on the BBC with chef Jamie Oliver. It was called Eat to Save Your Life. Jamie and a couple experts talk about how bad the food we eat everyday actually is for us. We took a few of the highlights and talk about it in this week's Feature. Be sure to click on the link below for the show and watch all 9 parts. It's eye opening. In the email and comments section of the show, we field two question about water. Rakhi wants to know how much water she should be drinking. We've all heard about 8 eight ounce glasses a day, but where does that come from? Is it accurate? Does that amount work for everyone? Jason also wrote in about those flavor packets that you can add to your water bottles. He doesn't enjoy drinking just plain old water and wants to know if these packets are okay. It's about making better bad choices. Links Mentioned in the Show: Jamie Oliver - Eat to Save Your Life Study on Water & Weight Loss Mayo Clinic on Water History on 8 eight ounce glasses of water Turkey Trot - Run with Russ Recipes of the Week: 500 Calorie Thanksgiving Dinner Spiced Pumpkin Cookies Squash Risotto with Zucchini and Chicken Homework: The homework this week is to watch the 8 part video "Eat To Save Your Life". Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/11/fat-2-fit-79-staying-motivated/ http://www.fat2fitradio.com/2009/11/fat-2-fit-79-staying-motivated/#comments Sun, 08 Nov 2009 16:32:35 +0000 Russ Turley http://www.fat2fitradio.com/?p=907 http://www.fat2fitradio.com/2009/11/fat-2-fit-79-staying-motivated/feed/ 2 belly fat,diet,Motivation,visceral fat,Weight loss Lots of heavy people know everything about how to lose weight safely and effectively, but get nowhere. The reason is they lost their motivation. we are going to tell you how to get it back on this week's Feature. - In the email and comments, Lots of heavy people know everything about how to lose weight safely and effectively, but get nowhere. The reason is they lost their motivation. we are going to tell you how to get it back on this week's Feature. In the email and comments, listener Marian has shared with us, and you, her spreadsheet to keep track of her weight and other body measurements. She also keeps track of how she's feeling so she has a whole bunch of data to look back on. Dr. Rick wrote in with a great tip about telling whether you have too much belly fat. A scale is not required. All you need is a tape measure and the technique works for any height individual. We also got an email from Jeff. He's lost 100 lbs. and wants to know how much of that weight lost is fat and how much muscle did he lose. On the Web Report, Russ has an inexpensive free workout that you can do while on the road or just at home. Jeff has a report on the FTC cracking down on diets using the loophole "Results Not Typical". You knew that diet or product was too good to be true, and the US Government knows it now as well. Links Mentioned in the Show: Fat Guy to Fast Guy Blog Running in Flip Flops Marian's Spreadsheet "Results Not Typical" is a thing of the past Free Home/Hotel Workout Recipe of the Week: Mostly Mu Shu Pork Homework: Write down a minimum of 5 reasons that all start like this: I must lose body fat and become more physically fit, because if I don't.... (then fill in the rest) If you come up with a list of at least 5 reasons that are truly meaningful to you and can invoke an emotional response in you every time you read them and feel them each time, you will have plenty of emotion. The more powerful reasons you can come up with and the more often you review them, the better. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/10/fat-2-fit-78-lose-belly-fat-now/ http://www.fat2fitradio.com/2009/10/fat-2-fit-78-lose-belly-fat-now/#comments Wed, 28 Oct 2009 06:04:00 +0000 Russ Turley http://www.fat2fitradio.com/?p=899 http://www.fat2fitradio.com/2009/10/fat-2-fit-78-lose-belly-fat-now/feed/ 2 belly fat,pork loin,recipe,super cook,sweet sour Lose Belly Fat Now! You've seen that slogan or similar on magazines and on book covers.  Can any of them deliver on their promises? You're going to have to listen and find out.  We go over the different types of body fat and the best techniques to she... Lose Belly Fat Now! You've seen that slogan or similar on magazines and on book covers.  Can any of them deliver on their promises? You're going to have to listen and find out.  We go over the different types of body fat and the best techniques to shedding it. In the email and comments this week, listener Andra made a blog post about changing the way she thinks about food and exercise. She wrote "I'm trying to retrain my fat brain into my fit brain." That is awesome and exactly how you should look at weight loss.  Laura wrote in about working out while sick.  She has/had the swine flu and was feeling bad about laying around.  Please remember to take care of the body in all aspects, not just the fitness.  Get well, get rested, then get fit.  And lastly, Judi wrote in wondering if she could count protein powder as a lean protein.  Sure, just don't make it a habit.   Eat some real food. On the Web Report, Jeff has a wonderful web site that will find recipes based on what you have in your pantry.  It's called Supercook and it is just fabulous.  Russ's article is a list of 10 salads that are really high in calories.  How high you ask?  Try over 1700 calories for the # 1 worst salad on the list. Links Mentioned in the Show: Listener Andra's Blog Supercook - Recipe Finder Top 10 Worst Restaurant Salads Subcutaneous and Visceral Fat in Women Truth About Belly Fat Fat Metabolism Woman's Health - Abdominal Fat BMR Calculator Recipe of the Week: Sweet and Sour Pork Loin Homework: Being prepared is 80% of the battle to eating healthy. This was homework more than a year ago, but it is probably time to do it again. It may be time to go to the grocery store and stock up on a few healthy frozen dinners. If you get caught with no time to cook or nothing healthy at home to eat, these will always be there so there is no excuse to eat poorly. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/10/fat-2-fit-77-the-biggest-loser/ http://www.fat2fitradio.com/2009/10/fat-2-fit-77-the-biggest-loser/#comments Sat, 17 Oct 2009 13:00:47 +0000 Russ Turley http://www.fat2fitradio.com/?p=887 http://www.fat2fitradio.com/2009/10/fat-2-fit-77-the-biggest-loser/feed/ 1 biggest loser,customers of size,extra skin,recipe,southwest,tummy tuck The Biggest Loser is watched by millions of people every week. We've mentioned previously on the show that The Biggest Loser creates unrealistic expectations for those starting a weight loss program. Despite that, people find the show motivating. The Biggest Loser is watched by millions of people every week. We've mentioned previously on the show that The Biggest Loser creates unrealistic expectations for those starting a weight loss program. Despite that, people find the show motivating. But has that show helped or hurt the obesity epidemic? Jeff has an in depth review of this extremely popular show in this week's Feature. In our Email and Comments section of the show, James writes in with an awesome question.  He's lost over 100 lbs. and now has 13.5% body fat but he's got a problem.  He has some extra skin.  After the hard work of getting down to his goal weight, he still doesn't want to take off his shirt in public.  Should James get surgery to remove this excess skin?  Ed made a post in the support group over at Fat2FitSupport.com asking how to figure out how many calories are in a recipe he makes.  The listeners and users of the group have a great answer.  By the way, our group, YOUR group, over at Traineo now has over 500 members.  It's an awesome resource.  We also had many responses to the Travelers of Size show.  Many are from listeners that were once in Steve's shoes but have now lost the weight.  Surprisingly, no one was too sympathetic to Steve's situation.  Let's agree to call it a cautionary tale, shall we? Links Mentioned in the Show: Biggest Loser Review Tom Venuto on the Biggest Loser USNews: Realities of the Biggest Loser Spark People Recipe Calculator Recipe of the Week: Low Fat Pumpkin Pie - Spark People Recipe Homework: We always talk about setting goals and writing them down, but many people get caught up in always looking forward.  This homework this week is to start writing down all of your successes.  Do it just like you do your goals, but do it in the reverse.  What are some things that you have accomplished in the last year that you are proud of with your fitness and weight loss goals?  The last 3 months, last week and even today.  Keeping track of your successes can be another way to keep yourself motivated and help with the momentum. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 35:25 http://www.fat2fitradio.com/2009/10/fat-2-fit-76-your-ideal-weight/ http://www.fat2fitradio.com/2009/10/fat-2-fit-76-your-ideal-weight/#comments Fri, 02 Oct 2009 18:59:53 +0000 Russ Turley http://www.fat2fitradio.com/?p=870 http://www.fat2fitradio.com/2009/10/fat-2-fit-76-your-ideal-weight/feed/ 5 goal weight,goals,Ideal Weight,Time magazine The words "goal weight" are thrown around on the show very casually. With 66% of Americans in the obese or overweight category, I don't think the average person knows what a reasonable goal weight should be. Is that goal weight ideal for you? The words "goal weight" are thrown around on the show very casually. With 66% of Americans in the obese or overweight category, I don't think the average person knows what a reasonable goal weight should be. Is that goal weight ideal for you? What is the weight you should strive for and maintain for the rest of your life? In the feature section, we go over four methods for finding your ideal weight and give you our recommendation for picking your last goal weight. In the email and comments section of the show we have four questions. Shannon wrote in to ask about weight lifting. Since starting a weight lifting regimen her weight loss has stopped. She wants to know if that's normal. Don't get hung up on the numbers. Amy wrote in about munching mindlessly on snacks. Vicky wrote in with a European perspective to the Time article we talked about previously. Also related to the Time article, Tom wrote in about the sad state of journalism. On the Web Report, Jeff shares some facts about fat that you might not have heard before. Here's one from the list about liposuction: It may make you prettier, but not healthier. Liposuction doesn’t remove fat from around the internal organs, so your fat-related health risks are unchanged. Good to know. Russ has two awesome products (not) that you should immediately go out and (not) purchase. One of them is even "intalled" by a plastic surgeon. Links Mentioned in the Show: New picture posted on the Hosts page 20 things you didn't know about fat Snuggie for weight loss (Don't buy this!) Mouth implant helps you lose weight (Mock this, don't do it.) Metropolitan Life weight/height tables Relationship between fat percentage and BMI Ideal weight calculator NHLBI BMI tables Recipe of the Week: Scrambled Egg Burritos Homework: We have covered a lot of information about what your ideal weight should be.  The homework this week is to re-evaluate your goals to see if you have set reasonable goals or if they are realistic. If you have no way to measure your body fat right now, the homework is to find out that level.  There are many ways to do it and some are very inexpensive.  If you are getting close to your goal weight, this becomes even more important to do to see if your goal weight is healthy for you. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 31:07 http://www.fat2fitradio.com/2009/09/fat-2-fit-75-travelers-of-size/ http://www.fat2fitradio.com/2009/09/fat-2-fit-75-travelers-of-size/#comments Sat, 26 Sep 2009 19:11:36 +0000 Russ Turley http://www.fat2fitradio.com/?p=863 http://www.fat2fitradio.com/2009/09/fat-2-fit-75-travelers-of-size/feed/ 16 customers of size,southwest,travel If you're a large person, whether or not you're losing weight, have you been scared when getting onto an commercial airliner.  In the pit of your stomach you're worried that you might take up more than one seat. If you're a large person, whether or not you're losing weight, have you been scared when getting onto an commercial airliner.  In the pit of your stomach you're worried that you might take up more than one seat.  In today's feature section we talk to Steve Klassen.  He had a situation recently where his size became an issue when getting on a Southwest Airlines flight. We had some great questions and comments come in for this show. Calum emails and can't eat all the calories that we're suggesting. When you are eating "real" food instead of the highly processed and caloric dense food, it can seem like you're eating constantly to get all the calories that you should into your body. Hamish wrote in about doing cardio to stop your body from going into a "starvation mode". Stopping your body from going into starvation mode requires one thing, don't starve. Mike writes in about reconditioning his brain when he was indulging in a cheat meal. And finally Maryanne updates us on her quitting the Phentermine. It almost cost Maryanne her job. In the Web Report, Jeff shares two items. One is a weight loss simulator for women that any and all husbands should stay away from. He also has an article from Men's Health that details a great week of eating for not much money. Russ found an article about running without all the cushioning in the shoe. It requires a different type of stride and not striking the ground with the heel. Runners chime in whether this type of shoe and running style will work for you. Links Mentioned in the Show: Geekfit: Too Fat to Fly Southwest Airlines: Customers of Size Run better by ditching your Nikes Southwest Airlines passenger turned away at the gate Weight loss simulator: men dont' try this at home 10 meals from Men's Health Recipe of the Week: Spinach Frittata Homework: The homework this week is to do an urban hike. Most of us travel the exact same streets day after day. Your goal is to explore on foot any streets, parks, paths or areas fairly close to where you live. Any place within a half hour of home that you haven't been by in a few months, take a stroll past. You might just discover some nice areas that you might want to walk or jog by in the future. Just having a simple goal of exploration can burn calories. One more thing, if you discover a hill or a good set of stairs, make sure that you throughly explore them - sometimes it takes a few passes up and down... Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/09/fat-2-fit-74-exercise-and-weight-loss/ http://www.fat2fitradio.com/2009/09/fat-2-fit-74-exercise-and-weight-loss/#comments Wed, 16 Sep 2009 13:00:14 +0000 Russ Turley http://www.fat2fitradio.com/?p=848 http://www.fat2fitradio.com/2009/09/fat-2-fit-74-exercise-and-weight-loss/feed/ 7 cleanse,Exercise,phentermine,pseudo-science,Time magazine On this show, today's feature is all about exercise and weight loss. In the August 17 edition of Time Magazine the cover article was entitled Why Exercise Won't make you thin. Jeff weighs in on this topic and references an article by Tom Venuto and a... On this show, today's feature is all about exercise and weight loss. In the August 17 edition of Time Magazine the cover article was entitled Why Exercise Won't make you thin. Jeff weighs in on this topic and references an article by Tom Venuto and a podcast called Fitness Rocks. In the podcast, the host talks with the researcher whose data was used as backup for the article. The writer at Time got it wrong and Jeff calls him on it.  It's a long one, but well worth your time. In email and comments portion of the show, Maryanne ask about the phentermine she's taking.  As you may have heard on the show in prior episodes, we're not fans of diet supplements.  Phentermine is actually a diet drug, a stimulant similar to amphetamine.  We share a few reasons why Maryanne should not be taking this drug, the most dire of which, it could kill her.  It must be pseudo-science week, because Michelle writes in with a comment that confesses that she just came off of a "cleanse". On the Web Report, Jeff shares an article about differing sizes across nations.  While here in the US, Jeff bought a size small shirt.  That same shirt in Canada is labeled a medium.  What does that mean for you?  Perhaps that size 6 dress used to be a size 10 a decade ago.  The sizes are changing just to accommodate our larger girth.  Russ has an article about a woman in the UK that died after going on a starvation diet for just 3 months.  The diet was one of those 500 calorie a day varieties.  It is surprising that she survived as long as she did. Links Mentioned in the Show: Time Article Tom Venuto Time rebuttal National Weight Loss Control Registry Fitness Rocks Show 140 | 141 Woman dies from starvation diet Clothes sizes are getting bigger, sizes are getting smaller Phentermine Info Phentermine Side Effects Recipe of the Week: Not 1, but 6 salads that don't contain lettuce Homework: The goal this week is to "go public" with your weight loss. Tell at least 3 people this week about your newly adopted lifestyle. This adds a little more accountability to you when others are watching. The catch is, you are not allowed to use the word "diet" a single time. The word diet refers to something that is temporary. If they respond and ask you a specific question and use the word "diet", your goal is to challenge them on it and respond back with something like "your new attitude on nutrition" or "you are simply changing your lifestyle from a fat person's to a healthier person's lifestyle". Everyone always hears that "So and So" is on yet another diet, your goal is to get across that you are doing something much more permanent. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/09/fat-2-fit-73-dubious-diets-in-history/ http://www.fat2fitradio.com/2009/09/fat-2-fit-73-dubious-diets-in-history/#comments Sat, 05 Sep 2009 17:09:29 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=836 http://www.fat2fitradio.com/2009/09/fat-2-fit-73-dubious-diets-in-history/feed/ 2 We are now off of the summer schedule and back to our regular schedule and release shows every 10 or 11 days. Shows are released on Saturdays and Wednesdays. - Russ has a new long term goal! Russ will lose a total of 100 lbs at the same time we releas... We are now off of the summer schedule and back to our regular schedule and release shows every 10 or 11 days. Shows are released on Saturdays and Wednesdays. Russ has a new long term goal! Russ will lose a total of 100 lbs at the same time we release show #100. On July 7, 2010, we will be releasing show #100. Very close to that release, we also plan to have another Fat 2 Fit Radio Meetup with fans and supporters of the show in California to celebrate this success. In the short term, up until Christmas, he is competing in a body transformation contest to keep him motivated.  Sign up as well and compete with Russ! Our Feature section is Dubious Diets From the Past. Some are funny, some are sad, and some are have even made a comeback. It seems that in the diet industry everything is reinvented over and over again. Machines that try to vibrate fat off of you, and even diets based on your blood type are really here again. They will soon be gone once more, but hold on to them to sell of Ebay 35 years from now when they become popular again. In the e-mail and comments section, Jen asked if it is possible for a weight loss plateau to become permanent, and if it would be possible for your body to break through a plateau with a lot of patience. We had over a dozen questions relating to how to interpret your results from using the Fat 2 Fit Radio calorie calculator. We combined all of these questions together and gave a complete overview of the purpose of the calculator and what to do with all of the results. Our 3rd email item came in from Lori, and she wanted to know about what to do about muscle soreness after a workout. Is it safe to workout again when you are still sore? In the Web Report, Jeff found an anatomy study that shows that Obese people have brains that appear 16 years older than average, are 8% smaller, and obese people are at a greater risk of developing Alzheimer's. Russ found a new iPhone and iPod Touch weight loss application that he is now in love with. The best part is that there is a free version for people to try out. Links Mentioned in the Show: Russ entered a Body Transformation Contest Fat 2 Fit Radio's Calorie Calculator Fat People have smaller brains! Daily Burn for your iPhone or iPod Touch iTunes link to Daily Burn Crazy Diets in History More Crazy Diets in History Recipe of the Week: Guiltless Brownies Homework: People try and hide their fat in many ways. Most men start untucking their shirts or wearing over sized shirts, women might wear larger jewelery like earrings and necklaces to draw people's eyes up to their faces, some people might always make sure that people don't follow them up stairs. We all have our little ways. The homework this week is to identify 5 things that you do to camouflage or distract your size to others. The goal here is not to see if they work or not, because in reality, most don't. The goal is to use them as motivation for yourself. These are the things that I will never have to do anymore once I lose this fat, because I will not be self-conscious about myself and I will be proud of my body and not have anything to hide. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/08/fat-2-fit-72-advanced-electronic-motion-trainers/ http://www.fat2fitradio.com/2009/08/fat-2-fit-72-advanced-electronic-motion-trainers/#comments Wed, 19 Aug 2009 16:04:19 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=817 http://www.fat2fitradio.com/2009/08/fat-2-fit-72-advanced-electronic-motion-trainers/feed/ 11 You may have heard of these little electronic devices that you wear on your body or clothing, that magically figure out how many calories you are burning through-out the day. These Electronic Motion Trainers are packed with sensors such as motion, You may have heard of these little electronic devices that you wear on your body or clothing, that magically figure out how many calories you are burning through-out the day. These Electronic Motion Trainers are packed with sensors such as motion, temperature and moisture to try and guess what you are doing during the day. One of them is even designed so that you can track how well you are sleeping at night. Russ evaluated one of these products called Bodybugg and gives us his review and experiences with it. In the e-mail and comments section, Chamika asked if it was OK to eat 50% of her calories from fat, even if it was healthy fat. We covered this topic in show number 5, but we give a quick review of what we think someone should be eating with regard to amount of fat, carbohydrates and protein. Becky had an interesting question about how to get over the fear of being hungry. Many people never actually feel hunger at any point of the day because they constantly are eating. This is not great for most people because this is how they gain weight, but this can also be the secret to never feeling hungry when you are losing weight as well. In the Web Report, Jeff talks about a new product called Cellusculpt. It is a product intended only for the most gullible which claims it can suck out your fat just by rubbing it over your skin. He also talks about a great Info graphic that shows the relative amount of caffeine in various foods and drinks and then compares it to the amount of calories in each. Russ found a new product called the EZ Weight Plate which is designed to help you eat correct portions. Links Mentioned in the Show: Fitbit Tracker GoWear Fit Tracker SenseWear Tracker Bodybugg Trainer Alternatives to Bodybugg Jeff's sample 2000 calorie diet The most useless fitness product to date: Cellusculpt The Buzz Vs The Bulge The EZ Weight Plate Recipe of the Week: Tuna Pasta Salad Homework: The homework this week is to start tracking your fitness level. Most people will keep track of their weight, but also start tracking how you feel. It doesn't matter how you track it, just find something that you can repeat every month or so. You don't need to do this at a gym. For example, you could see how many flights of stairs you can climb in a building in 1 or 2 minutes, or how far you can run in 1 or 2 minutes - it doesn't have to be exact, you could count the number of street lights that you passed. It is best to have something that you can quantify and measure, so that you can clearly see your results over time. Hopefully this will be one more way that you can use to motivate yourself. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/08/fat-2-fit-71-tips-and-tricks-from-the-forums/ http://www.fat2fitradio.com/2009/08/fat-2-fit-71-tips-and-tricks-from-the-forums/#comments Wed, 05 Aug 2009 19:00:15 +0000 Russ Turley http://www.fat2fitradio.com/?p=776 http://www.fat2fitradio.com/2009/08/fat-2-fit-71-tips-and-tricks-from-the-forums/feed/ 1 food,forums,recipes,Support,tips,tricks Summer schedule continues this week with a show founded in the forums over at Fat2FitSupport.com. This week we talk about the tips and tricks the listeners and forum goers find helpful. If you contributed to this thread, Summer schedule continues this week with a show founded in the forums over at Fat2FitSupport.com. This week we talk about the tips and tricks the listeners and forum goers find helpful. If you contributed to this thread, then you might hear your tip in this episode. In the e-mail and comments section, Tom wrote in about our body's ability to become more efficient at a given exercise. The engineer in Tom was taught that a predetermined amount of work is required to perform any given task. This can be seen in running 5 miles and walking 5 miles. You expend the same amount or energy...or do you? Jeff has a very lengthy answer that should convince you. In the Web Report, Russ shares some more workout suggestions. This time it's 3 different types of interval workouts. We've talked about interval workouts before in a general sense. On a past show we even let you peek under our skirt here at the podcast and brought you on a workout at the Fat 2 Fit Radio gym. It's a good time. Jeff has a visual news story that shows how many minutes you have to work out at a given exercise to burn off the foods that you eat. If you drink a can of beer, prepare to walk for about 24 minutes to work it off. If you eat a Big Mac and fries, you'll need to do approximately 200 minutes of yoga to get rid your body of those calories. Be sure to check out the link to see the graph. Links Mentioned in the Show: Interval Workouts Wheel of calories and workouts Fat 2 Fit #29 - Interval Training Recipe of the Week: Three Bean Salad Homework: The goal of the homework section is for everyone to be able to do something specific after each show that will help them along with their fitness journey. The homework this week is to take 3 of the tips that we mentioned earlier in the show and apply them to yourself. I know that most of these tips that you heard today probably sounded like really good ideas, but they will have absolutely no impact on you if they just stay as ideas. Choose 3 of them, and then follow through. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/07/fat-2-fit-70-lifestyle-caused-diabetes/ http://www.fat2fitradio.com/2009/07/fat-2-fit-70-lifestyle-caused-diabetes/#comments Wed, 22 Jul 2009 19:00:22 +0000 Russ Turley http://www.fat2fitradio.com/?p=764 http://www.fat2fitradio.com/2009/07/fat-2-fit-70-lifestyle-caused-diabetes/feed/ 13 Diabetes,insulin resistance,metabolic syndrome,Obesity,type 2 Of the 20.8 million Americans with diabetes, 90 to 95 percent have type 2 Diabetes. Of these, half are unaware they have the disease. People with type 2 Diabetes, often develop the disease after age 45, but are not aware they have Diabetes until severe... Of the 20.8 million Americans with diabetes, 90 to 95 percent have type 2 Diabetes. Of these, half are unaware they have the disease. People with type 2 Diabetes, often develop the disease after age 45, but are not aware they have Diabetes until severe symptoms occur, or they are treated for one of its serious complications. Type 2 diabetes is nearing epidemic proportions, due to an increased number of older Americans, and a greater prevalence of obesity and a sedentary lifestyle. These statistics pretty accurately described listener Rocky. Back in February of 2009, Rocky sent us his story of being diagnosed with, living with and living through the complications of having type 2 diabetes. Sometimes we mention people that have had weight loss successes to motivate the audience to continue to improve health and lose weight. Sometimes one needs to take a sobering look at what can happen when you don't take care of yourself. In the show we talk a bit about metabolic syndrome and insulin resistance and their connection to type 2 diabetes, but mostly you're going to hear Rocky's story. Be sure to check out the links below to find out more about type 2 diabetes. Links Mentioned in the Show: American Diabetes Association ADA page on Type 2 Diabetes University of Virginia diabetes page WebMD Type 2 Diabetes Overview Mayo Clinic Type 2 Diabetes information Homework: The homework this week, is for people who have some of the symptoms of Metabolic Syndrome, to get a checkup from their Doctor to test to see if they have Diabetes. Prevention of Type 2 Diabetes is always the best line of action, but the second best line, is to get diagnosed early and start aggressive treatments before serious damage is done to your body. The symptoms of metabolic syndrome are being overweight, hight blood pressure, high blood sugar, high colesterol, sedentary lifestyle. Play it safe and get checked out. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/07/fat-2-fit-69-take-off-pounds-sensibly/ http://www.fat2fitradio.com/2009/07/fat-2-fit-69-take-off-pounds-sensibly/#comments Wed, 08 Jul 2009 19:00:09 +0000 Russ Turley http://www.fat2fitradio.com/?p=774 http://www.fat2fitradio.com/2009/07/fat-2-fit-69-take-off-pounds-sensibly/feed/ 7 take off pounds sensibly,tops,Weight Watchers Have you heard of a program called "Take off Pounds Sensibly"? Its been around for more than 60 years and has more than 10,000 chapters worldwide. Most likely, you have a chapter right where you live. - TOPS is a nonprofit, Have you heard of a program called "Take off Pounds Sensibly"? Its been around for more than 60 years and has more than 10,000 chapters worldwide. Most likely, you have a chapter right where you live. TOPS is a nonprofit, non-commercial weight-loss support organization based in Milwaukee, Wisconsin, USA, with chapters located worldwide. Its two-fold objective is to encourage healthy lifestyles through weight-management support groups and to sponsor obesity research. Russ checked out a local chapter in Long Beach and went to a meeting to find out what it is all about. In our email and comments section, Markus wrote in to say that 2 Doctors and a Nutritionist have told him not to eat smaller, more frequent meals. Tracey told us about Shirataki Noodles and Yam Noodles which are extremely low in calories, and that our listeners might be interested in giving them a try. Teresa gave us some inspiration and let us know about some other effects of alcohol that we didn't mention on an earlier show. In the Web Report section, Jeff found a New York Times article which discusses why certain foods are truly addictive for people. If you are looking for a great full body workout without any equipment, Russ found a site which will lead your through a full body-weight workout complete with video tutorials. Links Mentioned in the Show: Take Off Pounds Sensibly What are Shirataki Noodles? More Shirataki Noodle/Yam Noodle info How the Food Makers Captured our Brains (NY Times) No Weight/Body Weight Workout Recipe of the Week: Healthy Chocolate Blueberry Oatmeal (From listener Anna) I start by cooking my old fashioned oats in boiling water in a pan. I add in a healthy portion of frozen blueberries. As they thaw, I also add in wheat bran (lots of fiber, very cheap and has few calories), ground flaxseed, and some soy protein powder. Now for the special ingredient! Hershey's Special Dark Cocoa powder. A tablespoon of this only has 5 calories and tons of great flavor - a bonus is all of the flavanol antioxidants. After I've mixed everything in, I serve in a bowl with a scoop of low-fat yogurt on top. Homework: We all have to admit that there are foods that we are addicted to that are bad for us. Its really not your fault because the food industry has created them to have that perfect combination of fat, sugar and salt. There are certain foods that I never buy because I know that I cannot stop myself from eating the entire package or bag. The homework this week is that if you have any of these foods in your home right now that are tempting you, throw them out and don't allow them back in your home. If you save them for later, they will never be any more healthy for you or any less addictive than they are now. Don't let an engineered food product undo all of your hard work. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/06/fat-2-fit-68-question-question-questions/ http://www.fat2fitradio.com/2009/06/fat-2-fit-68-question-question-questions/#comments Wed, 24 Jun 2009 15:39:31 +0000 Russ Turley http://www.fat2fitradio.com/?p=762 http://www.fat2fitradio.com/2009/06/fat-2-fit-68-question-question-questions/feed/ 0 BMR,Calories,cheat days,clean eating,losing inches,measurements,plateau,Weight loss,Weight Watchers Every once in while we get a backlog of questions and do an all question and answer show. That's what we're doing this week and here are the questions that were asked and the listeners that asked them: Bill asked about cheat days, Every once in while we get a backlog of questions and do an all question and answer show. That's what we're doing this week and here are the questions that were asked and the listeners that asked them: Bill asked about cheat days, do they hurt more than they help fat loss? Linda wrote in and asked about upping the intensity of her workouts, how fast to progress without getting injured. Katrina wondered if she could actually eat the number of calories that we have on the BMR calculator and still lose weight. Dongie is finding it hard to so much food when "eating clean". Sean is losing inches but not losing weight and wants to know if he's hit a plateau. Bridget wants to know if she should abandon her goal just 5 pounds short of attaining it. Brenda is sick of her weight fluctuations asked how to gauge weight loss by using measurements. These are some great questions and I'm sure some of you out there that didn't ask, but had the same questions.  Remember that you can send us your comments and questions.  We'll either respond directly or use your question as a part of the show. Links Mentioned in the Show: Pounds lost vs. inches lost Glenn Yoder 50lb. weight loss Fat 2 Fit Radio BMR Calculator Recipe of the Week: Grilled Rosemary Garlic Shrimp Homework: We received quite a lot of feedback this week about our calorie calculator that we have over at fat2fitradio.com/bmr. Almost everyone was surprised with the actual amount of calories that they will be able to eat at their goal weight. If you don't know this magic number, the homework this week is to head over to the website and plug in your information to find out. After you find this out, and know what your maintenance level will be when you get to your goal weight, try eating at those calorie levels. If you can do this for a few days, you can live at you goal level for the rest of your life. So simply head to fat 2 fit radio.com and click on the link at the top right that says BMR. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/06/fat-2-fit-67-bowflex/ http://www.fat2fitradio.com/2009/06/fat-2-fit-67-bowflex/#comments Sat, 13 Jun 2009 13:00:38 +0000 Russ Turley http://www.fat2fitradio.com/?p=747 http://www.fat2fitradio.com/2009/06/fat-2-fit-67-bowflex/feed/ 5 Jeff has quit the gym. Spurred on by his wife, he has taken the workout from the gym he's belonged to for 10 years, into the basement. He purchased two pieces of fitness equipment, a treadmill and a Bowflex. We're all a little bit surprised. Jeff has quit the gym. Spurred on by his wife, he has taken the workout from the gym he's belonged to for 10 years, into the basement. He purchased two pieces of fitness equipment, a treadmill and a Bowflex. We're all a little bit surprised. Can the Bowflex give the average user a gym worthy workout? Is it the right choice for everyone? Jeff answers all those questions and many more as we talk Bowflex in this week's Feature section of the show. In the email and comments portion of the show, Connie called in with a great question that you'll want to know the answer to also. Can one drink alcohol and still lose weight? Alcohol has 7 calories per gram, almost twice the amount of protein or carbohydrates and just shy of fat. So, you answer the question before listening and see if we agree. Also, check out the links below for some great information on alcohol and weight loss. Our second question is a two parter from Don. When working out on the treadmill, which burns more calories, a faster pace with lower incline or a slower pace and a steeper incline? Jeff has a bit of experience with this, being a new treadmill owner. Don's second question has to do with toning muscle. You'll be surprised by the answer. In the Web Report, Russ points us to a web site called Sugar Stacks that graphically represents the amount of sugar inpopular foods by creating pyramids of sugar cubes. It's eye opening how much sugar is actually in processed food. Jeff has a sobering article about how living a healthy lifestyle, something we advocate and hope you there at home are following, is actually on the decline in the US. Unfortunate. Don't forget that we're hosting a social/meetup on July 15, 2009 in Long Beach, CA. Check out the link below for more information. We hope you can make it out. Links Mentioned in the Show: Fat 2 Fit Radio Social Healthy lifestyle on the decline in the US Sugar Stacks Calories in alcohol Alcohol info Fat 2 Fit Radio BMR Calculator Recipe of the Week: Grilled Portobello Mushrooms Homework: The homework this week is to check out how your workouts have been progressing over the last month. If you keep a training diary or have some sort of record on a calendar, this should be pretty easy. If you don't have one, you should start. Take a look, as best as you can, at what you actually did. Did your workouts actually progress over the days or weeks? Did you run a little bit farther, faster or take less breaks. When you did resistance training did you lift more, do more exercises, or rest less between sets? If you routine has become stagnant, now is the time to start changing it. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/06/fat-2-fit-66-nutritional-labels/ http://www.fat2fitradio.com/2009/06/fat-2-fit-66-nutritional-labels/#comments Wed, 03 Jun 2009 13:00:08 +0000 Russ Turley http://www.fat2fitradio.com/?p=732 http://www.fat2fitradio.com/2009/06/fat-2-fit-66-nutritional-labels/feed/ 2 BMR calculator,Nutrition Facts,nutrition labels,Red Bull How many times have you eaten what you thought was a portion of a food, only to find out it was actually more.  Sometimes a lot more. Reading the nutritional label attached to all processed foods is extremely important, How many times have you eaten what you thought was a portion of a food, only to find out it was actually more.  Sometimes a lot more. Reading the nutritional label attached to all processed foods is extremely important, yet so many of us neglect to read exactly what we're putting in our bodies. Hopefully after this show, that will stop. We demystify the nutritional label and let you know what to look for when making your food choices.  While we're at it, we also give a few tip on making food choices based on the ingredient list.  Does that food contain added sugar or fat?  Learn what to look for and bypass those foods with unhealthy ingredients added. In the email and comments this week,we have a voice mail from Nicole. She is a vegetarian and wants to know about eating enough protein. Jeff and Russ are both out of their element here, so the author of Vegan Lunch Box, Jennifer McCann, was kind enough to send us a response to Nicole's question. Tom also wrote in asking if Russ is going to share his daily diet with the Livestrong web site and the iPhone app he uses to track all that he's eating. The Web Report brings two articles.  The first by Jeff is a great list from Zen Habits that gives 55 ways to get more energy.  Jeff highlights 20 of the 55.  Click the link below to the other 35.  Russ spotted a news item from New Zealand about a woman that lost 100 lbs. in 8 months.  Amazing amount of weight in a short period, right?  But, she didn't do it right and is now having medical problems. Links Mentioned in the Show: 55 Ways to get more energy Woman loses weight drinking Red Bull Vegan Health This is Why You're Thin Fat 2 Fit Radio BMR Calculator Recipe of the Week: El Pollo Loco Style Grilled Chicken Homework: One of my biggest beliefs is that you cannot improve what you cannot measure. If your goal is to lose fat there are many ways to measure that. You could see how your clothes fit, take circumference measurements various body parts, find out your body fat percentage, and of course you could weight yourself on a scale. The homework this week is to take your results of how you have progressed and make a graph to see how you have done over time. It doesn't matter if you do it on paper, in an electronic spreadsheet, or find a place online. If you feel discouraged, you can always look back and see where you have come from. A week or two where it doesn't seem that you have made any progress doesn't seem so bad when you can see all of your progress at the same time. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/05/the-09-fat-2-fit-radio-social-event/ http://www.fat2fitradio.com/2009/05/the-09-fat-2-fit-radio-social-event/#comments Fri, 29 May 2009 05:43:12 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=714 http://www.fat2fitradio.com/2009/05/the-09-fat-2-fit-radio-social-event/feed/ 7 f2f,meetup,social We started creating the show in the summer of 2007, and now 2 years later, we are announcing the first Fat 2 Fit Social. This is a chance for our listeners to meet us and get to know the real us in a casual setting. - We started creating the show in the summer of 2007, and now 2 years later, we are announcing the first Fat 2 Fit Social. This is a chance for our listeners to meet us and get to know the real us in a casual setting. We already feel like we know hundreds of our listeners who have sent in emails and told us all about themselves and we would like to meet you in person. Its really weird that so many of you have shared so much about your lives and we have shared so much ourselves, but we've never met or had a conversation - so let's change that. We will be hanging out at Islands Bar and Grill in Long Beach California on Wednesday, July 15 from 7-10 pm. We're buying the appetizers so bring your appetites. Healthy appetizers of course. So if you happen to live in the Los Angeles area or are going to be in California on July 15th on vacation, we would love to meet you. This may surprise a lot of our regular listeners, but myself and Russ still have never met in real life. We have recorded all of our shows and chatted with each other for hundreds of hours over Skype in the last 2 years, but we have always been 1600 miles apart. We will be meeting each other for the first time only a day or two before the Social. Here is what you need to know: What: Fat2Fit Radio Social Where: Islands Restaurant (website) When: Wednesday, July 15, 2009 Location: 7531 Carson Blvd., B-2, Long Beach Towne Center Long Beach, California 90808 United States (562) 421-6798 Time: 7 PM until close Map: Islands location in Long Beach More information: Event Listing on "Upcoming" How to RSVP: Send us an email to podcast@fat2fitradio.com or reply on the event listing page. Hope to see you there! Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/05/fat-2-fit-65-advanced-weight-loss-techniques/ http://www.fat2fitradio.com/2009/05/fat-2-fit-65-advanced-weight-loss-techniques/#comments Sun, 24 May 2009 15:56:17 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=702 http://www.fat2fitradio.com/2009/05/fat-2-fit-65-advanced-weight-loss-techniques/feed/ 3 Advanced Weight Loss Techniques,Carbohydrate cycling,HCG diet,Human Choriogonadotropin diet,Zig Zag Today we are covering advanced weight loss techniques that really work, not the crap that you read everyday in magazines, but safe and effective strategies that can give you a boost in your fat loss without sacrificing muscle or your metabolism. Today we are covering advanced weight loss techniques that really work, not the crap that you read everyday in magazines, but safe and effective strategies that can give you a boost in your fat loss without sacrificing muscle or your metabolism. The ultimate goal of a diet is to lose fat, not to lose just "weight". These techniques are designed to do just that. They take a little more work and attention to detail, but you will get out what you put in. The advanced techniques come from the world of bodybuilding. A bodybuilder is not just a huge muscle-bound person. When they are competing, their goal is to get as lean and fat-free as they can so that their muscles can be clearly seen. Their goal is to lose fat without losing a single ounce of muscle or lean body tissue which is exactly what a reasonable diet goal should be. In our e-mail and comment section, Jennifer talks about a new website that she created called "This is Why You're Thin". (http://www.thisiswhyyourethin.blogspot.com) It is opposite of "This is Why You're Fat" which we have talked about previously on the show. The website is a visual celebration of what thinner and healthy people do and eat as part of their healthy lifestyles. We suggest that you check out her website and submit a picture or two yourself. We also respond to an e-mail from Shellee about the HCG diet. In this diet people receive daily injections of a hormone called Human Choriogonadotropin which is harvested from the urine of pregnant women. Is it an effective diet and more importantly is it safe? In the Web Report, Jeff takes on the Diet Industry. Is the goal of the Diet Industry to help you lose permanent weight? No, the goal is to make money and they are not upset when people end up being return customers over and over again. His article deals with weight loss secrets that the diet industry won't tell you about or at least downplay. Russ has an article that lists 5 unusual weight loss tips that most people have never hear of. Links Mentioned in the Show: This is Why You're Thin HCG Diet Studies Show Results Equal to Placebo Kimkins Diet - just another starvation diet Diet Secrets the Weight Loss Industry Doesn't Want you to Know Weight Loss Tips You Have Never Heard Before Fat 2 Fit Radio BMR Calculator Recipe of the Week: Basic Black Beans Homework: The homework this week is very simple. Take a look at the website we talked about earlier called "This is Why You're Thin" (http://www.thisiswhyyourethin.blogspot.com) and check out all of the pictures of healthy meals, activites and people there. If you want to do something positive for other as well, submit a photo to the site yourself to celebrate something that you do that is healthy and could be inspiring to others. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/05/fat-2-fit-64-eating-healthy-on-a-budget/ http://www.fat2fitradio.com/2009/05/fat-2-fit-64-eating-healthy-on-a-budget/#comments Thu, 14 May 2009 06:19:33 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=665 http://www.fat2fitradio.com/2009/05/fat-2-fit-64-eating-healthy-on-a-budget/feed/ 0 100 lb weight loss,Food budget,hydroxycut,Jenny Craig,metabolic reset The average cost of food in the world has drastically gone up in the last year. To make matters worse, the economy is struggling and more and more people are losing jobs or just seeing a slowdown in their business. The average cost of food in the world has drastically gone up in the last year. To make matters worse, the economy is struggling and more and more people are losing jobs or just seeing a slowdown in their business. How do you manage not to succumb to the temptation of cheap, unhealthy processed foods when money is tight? Today we are discussing how to eat healthy on a budget. We give our top 10 list of things that you can do so that you can continue to eat healthy and nutritious foods without going broke. We cover 3 emails in this week's feedback section. The first email came from Scott and dealt with how to fix his metabolism, how many calories should he be eating, a plan to lose 100 lbs in 6-8 months, and the term "metabolic reset". The second email from Rachel asked about whether she should continue to eat a snack even if she wasn't hungry. Should you only eat when you are hungry when trying to lose weight? Our final email was in response to a show where Russ mentioned his problems dealing with plantar fasciitis. This listener gave us some suggestions of how to deal with it. The Web Report brings us four articles. Jeff warned everyone about the popular weight loss product Hydroxycut. Not only does it not do what it claims, but it has now been shown to seriously harm or kill you! It has now been pulled from shelves. His second article dealt with the admission from Kirstie Alley that she gained back all of the weight that she had lost on Jenny Craig and then some. She was able to keep her weight off for the 3 years that Jenny Craig paid her to be their spokesperson, but as soon as she went back to her "regular life" and lifestyle, it all came back. In Russ' first article, he talks about a man who lost 146 lbs through a walking program. The bottom line for exercise and weight loss, is that exercise doesn't need to be very intense to burn those extra calories. His last article mentions an iPhone and iPod Touch application that will calculate your BMR and tell you how many calories you need to be eating. Fat2Fit Radio has a free tool here that will also calculate this for you. Links Mentioned in the Show: ZCoil Shoes Stop using Hydroxycut products, FDA says Kirstie Alley: 'Yes, I Gained 83 Pounds' Man loses 146 pounds walking BMR Calc iPhone App Some budget tips from F2F Radio Fat 2 Fit Radio BMR Calculator Recipe of the Week: Spiced Banana Orange Smoothie Homework: According to Gallup, because of the economy less people are eating out as often, but 2009 stats show that 60% of Americans eat out once a week, 42% eat out twice a week and 18% eat out 3 or more times per week. The challenge is to cut back how much you eat out by at least a half. There is always going to be special occasions where you will need to eat out, but the benefits of preparing your own meals health-wise and financially far outweigh the convenience. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/05/fat-2-fit-63-navy-fitness/ http://www.fat2fitradio.com/2009/05/fat-2-fit-63-navy-fitness/#comments Sat, 02 May 2009 15:31:24 +0000 Russ Turley http://www.fat2fitradio.com/?p=647 http://www.fat2fitradio.com/2009/05/fat-2-fit-63-navy-fitness/feed/ 3 Navy Fitness,placebo weight loss study,Weight Loss Drugs This week for our feature section, Jeff found a weight loss/fitness program that is published by the US Navy. It's a no nonsense approach to getting and staying in shape. What were you expecting from the military, shakes, This week for our feature section, Jeff found a weight loss/fitness program that is published by the US Navy. It's a no nonsense approach to getting and staying in shape. What were you expecting from the military, shakes, bars and pills to get in shape? In the e-mail and comments portion of the show, we have two listener profiles.  JP wrote in and he's not our typical listener.  JP is at his goal weight and has never been overweight, but his family is.  He recognized that prevention is the best medicine when it comes to weight.  David, on the other hand, did gain a lot of weight and has spent the last 3 years losing 100 lbs.  He chronicled his weight loss journey on his blog. The Web Report brings us two articles.  Jeff found one about women and their body image.  It's a top 10 list of disturbing facts about body image.  Russ shares an article about a study that basically found that ALL weight loss drugs are useless and that eating less and exercising more is the key to losing the fat.  Shocker! Links Mentioned in the Show: Navy Fitness Program Weight loss drugs are useless Women and body image David's blog 200 by 40 Recipe of the Week: Deep Dish Pizza Protein Quiche Homework: In my phys ed classes, when I lead my students through a good warm-up they are much more energetic and limber. How many people actually feel energetic and limber through-out the day in their regular lives? The homework for this week is to do a warm-up for your life first thing in the morning. Start incorporating some basic warm-up moves first thing in the morning to help wake yourself up and help to limber up your body. If you are up for a challenge, try doing 10-15 of the exercises that we talked about from the Navy Fitness program every morning for a week and see how you feel. I guarantee that your body will start to feel more alive, especially in the mornings. Here is a link to those exercises. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/04/fat-2-fit-62-why-cant-i-lose-weight/ http://www.fat2fitradio.com/2009/04/fat-2-fit-62-why-cant-i-lose-weight/#comments Wed, 22 Apr 2009 18:23:55 +0000 Russ Turley http://www.fat2fitradio.com/?p=637 http://www.fat2fitradio.com/2009/04/fat-2-fit-62-why-cant-i-lose-weight/feed/ 5 Calories,morbidly obese,obese children,ripstik,snacks,workout How many excuses have you used explaining why you can't lose weight? This time, we put to rest any excuse you're using because you haven't lost the weight you know should to become that healthier, thinner you. How many excuses have you used explaining why you can't lose weight? This time, we put to rest any excuse you're using because you haven't lost the weight you know should to become that healthier, thinner you.  See if your excuse fits into one of these 8 categories: Nutritional education Food Exercise Damage from previous diets Hit a plateau Emotions Motivation Medical In the email and comments section of the show, Angie writes in with a question about feeling hungry between meals and which snack would be the best.  Jillian, a full time student, asks when is the best time to workout, morning or evening?  Can we all answer this question in unison? ANYTIME! And finally Amanda wrote in with a question that we all wish we had.  She's 12 pounds from her goal weight and was wondering if she can lower her calorie level a little more aggressively to reach her goal weight a little faster. On the Web Report, Jeff has an article about the morbidly obese.  Those individuals that have blasted through the overweight and obese categories that are now in danger of dying because of their weight.  Surprisingly, to him anyway, Russ was in this category at the beginning of the show and Jeff, at his heaviest, was dangerously close.  Russ discusses an article that says 1 in 5 four year olds, 20%, are obese!  That's over 500,000 of them here in the United States. Links Mentioned in the Show: Weak ankles need not apply Fat four year olds Morbid obesity study - Science Daily Recipe of the Week: Baked Sweet Potato Chips Homework: Come up with your own powerful belief statement of where you want to be and phrase it in the present tense.  My example was "I'm a thinner and healthy person."  Come up with something similar for yourself and start saying it to yourself several times through out the day.  Your belief will become your reality. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/04/fat-2-fit-61-health-psas-of-the-past/ http://www.fat2fitradio.com/2009/04/fat-2-fit-61-health-psas-of-the-past/#comments Sat, 11 Apr 2009 22:38:56 +0000 Russ Turley http://www.fat2fitradio.com/?p=622 http://www.fat2fitradio.com/2009/04/fat-2-fit-61-health-psas-of-the-past/feed/ 6 abc,diet coke,excitotoxin,fasting,organic,psa,time for timer For our Feature Topic this week, we found some wonderful public service announcements from our youth.  Do you remember Time for Timer?  How about The Chopper?  We play 13 of the most memorable health PSAs and give you our take on why they were importan... For our Feature Topic this week, we found some wonderful public service announcements from our youth.  Do you remember Time for Timer?  How about The Chopper?  We play 13 of the most memorable health PSAs and give you our take on why they were important or how they went wrong. This week on the email and comments section of the show, Jeff has the longest answer to date in response to Annie's question about fasting. On the Web Report, Jeff goes over the article he wrote recently on Fat 2 Fit Radio about his dog losing 11 lbs. in a year without dieting.  Russ has once again decided to kick the Diet Coke habit, this time in response to a movie called The Beautiful Truth. Links Mentioned in the show: Dieting is for the Dogs The Beautiful Truth IMDB page Excitotoxicity definition Diet Coke info Curezone Excitotoxin info Another excitotoxin link Still another excitotoxin link Video #1 | Video #2 Video #3 | Video #4 Video #5 | Video #6 Video #7 | Video #8 Video #9 | Video #10 Video #11 | Video #12 Video #13 Recipe of The Week: Puerco Pibil - A recipe found on the DVD extras of the movie Once Upon a Time in Mexico. Youtube Video | Recipe | Nutritional Info Homework: I was wondering, how many of our listeners know exactly how they would like to look at their goal weight. The homework this week is to find pictures in magazines or on the internet of people who's appearance you would like to look like.  Don't use magazine covers, because everyone is notoriously photoshoped and even those celebrities can't look like their own magazine covers in real life.  Cut out those pictures or print them out to keep yourself reminded of where you want to go. Don't dream too small, maybe you can't attain that ultimate goal in 6 months, but anything is attainable given enough time, effort and dedication. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/04/fat-2-fit-60-the-glycemic-index-of-foods/ http://www.fat2fitradio.com/2009/04/fat-2-fit-60-the-glycemic-index-of-foods/#comments Wed, 01 Apr 2009 13:00:50 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=599 http://www.fat2fitradio.com/2009/04/fat-2-fit-60-the-glycemic-index-of-foods/feed/ 2 best foods,cold weather,fat,glycemic load,glycmic index,stupid The term Glycemic Index has been around since 1980. Many diet books have been written since then offering special Glycemic Index Diets. So what is the Glycemic Index, and is it something that the average person should be worried about? The term Glycemic Index has been around since 1980. Many diet books have been written since then offering special Glycemic Index Diets. So what is the Glycemic Index, and is it something that the average person should be worried about? We go through the science and list foods that are either high glycemic or low glycemic. In our email section, Chris left us a message at our support group over at Fat2Fit Support. He wanted to know if you really burn more calories when you workout in the cold. We discovered a shocking answer that we were not suspecting. Science can sometimes be surprising. Our second email came from Brenda and dealt with the struggles that most people go through after Gastric Bypass surgery. We offer some advice about how to get her metabolism fixed. Our last email came from Robyn, who needed some help figuring out just how many calories she should be eating. In our Web Report section, Jeff found a simple yet very good list of the 9 best foods that you should be eating to be healthy and boost your body's immunity. Russ found a series of studies that show that being overweight actually affects you mentally. Losing some extra body fat just might make you smarter and improve the speed of your brain. Links Mentioned in the show: Fat 2 Fit Radio T-Shirts and Apparel Burning extra calories in the cold Previous Fat2Fit Radio show on Gastric Bypass Surgery How to calculate how many calories you should be eating The 9 best foods for your body's immunity Obesity and mental ability study #1 Obesity and mental ability study #2 Obesity and mental ability study #3 Michi's Ladder of Best Foods Glycemic Index article #1 Glycemic Index article #2 Recipe of The Week: Chicken Kabobs in Saffron Cream Homework: People like to blame their weight or fitness level on things outside of their control, such as unhealthy selections of foods, or they can't exercise because they have a broken leg. The homework this week is to come up with a list of 5 things that you are in control of, or could be in control of if you really wanted to, that will affect your weight and fitness level. What truly do you have control of in your life? or what should you take control of to help you with your goals? Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/03/fat-2-fit-59-weight-loss-support/ http://www.fat2fitradio.com/2009/03/fat-2-fit-59-weight-loss-support/#comments Sat, 21 Mar 2009 13:00:29 +0000 Russ Turley http://www.fat2fitradio.com/?p=583 http://www.fat2fitradio.com/2009/03/fat-2-fit-59-weight-loss-support/feed/ 5 facebook,karate,martial arts,Support,traineo,Weight loss,Weight Watchers In the feature section this week, we take a look at support and weight loss. This topic was chosen because of an e-mail from listener Karen. The support group comes in many different shapes and forms. With the Internet, In the feature section this week, we take a look at support and weight loss. This topic was chosen because of an e-mail from listener Karen. The support group comes in many different shapes and forms. With the Internet, you could be a part of a support group and never meet the people you are supporting, or the ones that are supporting you. We take a look at all the ways you can get support. We also discuss what a support group looks like and how they can help you in your weight loss endeavors. Lastly, we discuss being accountable to others when you are part of a support group. In the e-mail this week, we field a question from Alex in Mexico City.  He is returning to martial arts and wants to catch up physically.  He also wants to know which types of workouts can benefit those practicing martial arts.  Also Paolo wrote in asking about gaining muscle and losing fat at the same time.  If he's in a calorie deficit, can he still put on muscle? On the Web Report, Jeff has an interesting article on the book The Joy of Cooking. It's been around for a long time, but it's kept up with the world's thirst for bigger portions. Russ has another article on dangers of drinking sodas and other beverages with artificial sweeteners. He also shares a personal, shocking revelation about Diet Coke. Links Mentioned in the Show: Joy of Cooking, or Joy of Obesity Artificial sweetener linked to weight gain Social media as a weight loss tool Support in Weight Loss Recipe of the Week: Cinnamon Pumpkin Protein Muffin Homework: The homework this week is a very specific task. Find someone who has helped you with your fitness goals and thank them. This person could be immediately obvious to you or this person may not even realize that they have helped you out. They might have made a comment that you look good in some new clothing, or simply noticed that you have lost some weight. If something like that has helped to motivate you, they have supported you even if they were unaware. If you say to someone "thanks for noticing I lost 5 lbs, that has really kept me going to the gym", they will keep supporting you and its a win-win situation. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/03/fat-2-fit-58-eat-this-not-that/ http://www.fat2fitradio.com/2009/03/fat-2-fit-58-eat-this-not-that/#comments Wed, 11 Mar 2009 22:45:19 +0000 Russ Turley http://www.fat2fitradio.com/?p=576 http://www.fat2fitradio.com/2009/03/fat-2-fit-58-eat-this-not-that/feed/ 2 eat this not that,Weight loss How about another book review? This show in the feature section, we talk about the book Eat This Not That. It's premise is simple. Eat the foods on the left hand side of the book, and avoid the foods on the right hand side of the book. But, How about another book review? This show in the feature section, we talk about the book Eat This Not That. It's premise is simple. Eat the foods on the left hand side of the book, and avoid the foods on the right hand side of the book. But, there's more to the book than just pretty pictures of so-so foods. Russ gives his review of the book. In the e-mails this week, Nicole writes in. She's trying to not "scarf down everything in sight". Also we received two e-mails with seemingly different problems. David and Laura both had large weight swings, one down 2 1/2 pounds, the other up 2 1/2 pounds. They're looking for answers. On the Web Report, Jeff found an article from the New England Journal of Medicine. They did a long term study on 811 obese patients. They were put on some of the different diets that you've probably tried. Low carb, low fat, high protein, etc. The findings may surprise you. Russ has an article about how losing weight may be the best thing for you if you develop Type 2 Diabetes. Possibly better than insulin therapy. Also in this episode, victory. What does victory smell like? Listen in and find out. Links Mentioned in the Show: Weight loss more effective than intense insulin therapy What's the best diet? Eating less food. (Time) Comparison of weight loss diets (NEJM) Recipe of the Week: Zucchini Hummus from listener Lybbe Homework: This week's homework has to do with goal clothing. When you lose some fat and want to show off to your friends or family, you don't plop down a scale and weigh yourself in front of them - you wear smaller clothing that shows off your smaller size. I know that 99% of our listeners will have a shirt or a pair of pants that is just a little too tight or uncomfortable to fit into right now. Use that clothing as another means to keep yourself motivated. Try it on on a weekly basis to really see your progress, but don't go to extremes. If you have a 44 inch waist, don't keep trying on a pair of pants with a 30 inch waist. Use some clothing that you want to fit into in 12 weeks, so maybe try a 42 or 40 inch waist. Keep this up until you reach your final goal clothing sizes. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/02/fat-2-fit-show-57-keeping-it-off-with-tom-venuto/ http://www.fat2fitradio.com/2009/02/fat-2-fit-show-57-keeping-it-off-with-tom-venuto/#comments Sat, 28 Feb 2009 13:00:23 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=553 http://www.fat2fitradio.com/2009/02/fat-2-fit-show-57-keeping-it-off-with-tom-venuto/feed/ 12 BFFM,burn the fat,daily plate,gyminee,Support,The Body Fat Solution,tom venuto,traineo We don't have a weight loss problem here in America. We know that millions of people are successful in losing weight every year.  The problem is that people can't keep it off.  More than 90% of all people who lose weight end up gaining it all back. - We don't have a weight loss problem here in America. We know that millions of people are successful in losing weight every year.  The problem is that people can't keep it off.  More than 90% of all people who lose weight end up gaining it all back. Today we have part two of our interview with weight loss expert Tom Venuto.  We discuss his findings and beliefs about how people can be more successful with not only their weight loss, but the most important part which is maintaining their weight loss.  Tom Venuto takes a different approach to long term weight loss than most. He is most concerned with the mental aspect of weight loss. Why do so many people not succeed when they know exactly what they need to do to be successful? What is causing them to not follow through with their diet and exercise plans?  We discuss in detail some of the strategies to overcome these self limiting beliefs and actions that hold people back. We discuss Tom Venuto's first book, "Burn the Fat, Feed the Muscle" which brought Tom into the fitness spotlight with its phenomenal success.  It turns out that this book was very successful for people who could follow all of its advice, but it only attracted a certain type of person.  People who were very interested in measuring and calculating macronutrients and calories had incredible results. We then move on to discuss Tom Venuto's new book, "The Body Fat Solution" which was released in January, 2009.  This book has quickly become a best seller and is geared towards the average out-of-shape person who needs to lose some body fat, but isn't interested in living a perfect athletic lifestyle.  The interesting thing about this book, is that the focus is keeping you on track mentally, so that you can be successful for the long term.  As well, instead of giving you a specific diet program, you learn about the large principles that will allow you to choose a diet plan for yourself. Some of the topics that we discuss related to "The Body Fat Solution" include: - The differences between emotional and physical hunger. - The power of willpower vs beliefs. - How much our genetics really influence our weight. - The most important principles to follow for life-long weight loss success. - Diet supplements and other minutia that people get hung up on. In our email and comments section, we deal with a lengthy email from Julie who has some questions about Weight Watcher's alternatives online, and how to get motivated to exercise after a long day at work. Links Mentioned in the Show: Tom Venuto's Main Website Burn The Fat, Feed The Muscle E-Book The Body Fat Solution The Daily Plate online diet and exercise tracker Traineo online diet and exercise tracker (Fat 2 Fit support is also hosted on Traineo) Gyminee online diet and exercise tracker Recipe of the Week Chipotle Shrimp Tacos with Avocado Salsa Homework: The homework this week is to make sure that you have some sort of success journal where you can keep track of the things that you are recording such as your weight, body fat percentage and measurements. It can be something simple like a small journal, agenda or even a regular calendar that you write on. Even if your progress seems slow on a daily or weekly basis, you can always look back over the weeks and months and see the progress that you have made. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/02/fat-2-fit-show-56-personal-training-with-tom-venuto/ http://www.fat2fitradio.com/2009/02/fat-2-fit-show-56-personal-training-with-tom-venuto/#comments Wed, 18 Feb 2009 17:10:46 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=541 http://www.fat2fitradio.com/2009/02/fat-2-fit-show-56-personal-training-with-tom-venuto/feed/ 4 Heart Rate,Personal Trainer,Personal Training,tom venuto,Weight loss,Worst Food Tom Venuto joins us today to discuss Personal Trainers and Personal Training in general. What can you expect out of a personal trainer and how do you find a good one for yourself? - Tom Venuto might be the most recognized name on the internet right n... Tom Venuto joins us today to discuss Personal Trainers and Personal Training in general. What can you expect out of a personal trainer and how do you find a good one for yourself? Tom Venuto might be the most recognized name on the internet right now as a fitness and weight loss expert. For the last 20 years, he has been involved in virtually every aspect of the fitness and weight loss industry. He has worked as a personal trainer, nutrition consultant, motivation coach, fitness model, health club manager and has written 2 best selling books on fitness and weight loss. In our e-mail and comments section, we received a comment from an Exercise Physiologist named Alex who informed us how to calculate your true maximum heart rate. He dispels the myth of the "220 minus your age" that most people use the estimate their max heart rate. We also heard from Karen who is having more success with her weight loss by eating more food and not being hungry. In our Web Report section, Jeff managed to find America's Worst Food of 2009. Russ found a blog entitled "This is Why You're Fat" that visually shows some of America's most extreme foods. Links Mentioned in the Show: America's Worst Food of 2009 This is Why You're Fat Tom Venuto's Main Website Jeff's before and after pictures that he sent to Tom Venuto Recipe of the Week: Versatile Brown Rice Salad Homework: Do you just want to lose weight, or is your actual goal to be smaller? How many inches have you lost from around your waist, hips, belly, thighs or anything else you care to measure? If you want to be smaller, start measuring this and tracking this - get a measuring tape and start recording. It doesn't really matter exactly what you record, just keep measuring the same places to track your results over time. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/02/fat-2-fit-show-55-crossfit/ http://www.fat2fitradio.com/2009/02/fat-2-fit-show-55-crossfit/#comments Sun, 08 Feb 2009 06:56:43 +0000 Russ Turley http://www.fat2fitradio.com/?p=525 http://www.fat2fitradio.com/2009/02/fat-2-fit-show-55-crossfit/feed/ 1 2-3 rule,breakfast,cookie,crossfit,Oatmeal,sugar An encounter on a golf weekend, watching a buddy do burpees caused Jeff to check into the fitness craze called Crossfit.  It's  a stripped down way of exercising that uses simple exercises but they're done in an uber intense fashion. An encounter on a golf weekend, watching a buddy do burpees caused Jeff to check into the fitness craze called Crossfit.  It's  a stripped down way of exercising that uses simple exercises but they're done in an uber intense fashion.  We give you the skinny on this new workout technique.  Be sure to check out the link below for a video of three woman doing a crossfit workout.  It's eye opening. In the e-mail and comments section this week, we received multiple additions and clarifications to our recent episode on artificial sweeteners.  You can look forward to a couple products in the near future that will be sweetened with Stevia.  In December of 2008, it was approved by the FDA for use as a sweetener.  Also we field an e-mail from Robert in Ohio.  He shares a story of weight loss and of falling off the wagon in a big way.  There are multiple lessons to learn from this one e-mail. Eat sugar to lose weight?  If you were around in the 50's then that was the idea behind an ad campaign for the sugar industry.  And we highlight 3 things you might not know about weight loss, but should. Links Mentioned in the Show: Vintage ad to lose weight with sugar 3 Things I Bet You Didn't Know About Weight Loss Main Crossfit Website Crossfit Video Recipe of the Week: Oatmeal Breakfast Cookies Homework: This week's homework isn't just for this week; hopefully you can incorporate this into the rest of your life from now on. Its called the 2-3 rule and is a rule of thumb regarding taking the stairs or using an elevator. Its very simple, you always walk up 2 flights or walk down 3 flights of stairs instead of taking an elevator. These are the little things that people who live a truly healthy lifestyle do. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 29:30 http://www.fat2fitradio.com/2009/01/fat-2-fit-show-54-defending-your-food/ http://www.fat2fitradio.com/2009/01/fat-2-fit-show-54-defending-your-food/#comments Fri, 30 Jan 2009 04:57:59 +0000 Russ Turley http://www.fat2fitradio.com/?p=499 http://www.fat2fitradio.com/2009/01/fat-2-fit-show-54-defending-your-food/feed/ 3 1000 miles,biggest loser,couscous,defense of food,superbowl The book, In Defense of Food, has been on the New York Time's bestseller list for quite a while.  Jeff has heard quite a lot of good things about it, so over the last few weeks he gave it a thorough read.  Its not really a diet book, The book, In Defense of Food, has been on the New York Time's bestseller list for quite a while.  Jeff has heard quite a lot of good things about it, so over the last few weeks he gave it a thorough read.  Its not really a diet book, its a book that really describes how our society has really messed up everything about food and how to fix it for the average person. Michael Pollen doesn't claim to be an expert, he just wrote this manifesto based on research and what he calls "authority of tradition and common sense".  It's a fairly readable book and it turned out to have a ton of great lines through-out it that really resonated with Jeff. In the e-mail and comments section, Gillian wrote in about your friend and mine, Oprah Winfrey.  She was wondering how Oprah is going to lose weight this time.  In the past she's tried everything under the sun.  We found a clip from the Oprah.com site that explains what Oprah is doing to lose the weight this time.  Just a hint, we were pleasantly surprised.  We also answer an e-mail from listener Kalissa about the unreal weight loss happening on the tv show, The Biggest Loser.  Also, we field an e-mail from AJ who wants to know if running 1000 miles in a year is too much. And finally, two articles on The Web Report.  One calls out the 6 worst diet fads of the year and the other is a list of 5 tips to keep office snacking from derailing your weight loss. Links Mentioned in the Show: Oprah's new diet and exercise plan (video) The Biggest Loser's Nutritionist talks The 6 Worst Diet Fads of the Year Recipe of the Week: Sun Dried Basil Tomato Couscous Extra Recipes: Healthy Superbowl Recipes Homework: Take an inventory of the foods in your kitchen to see how much real food you are eating and how much is just food-like products. Look for the following: any product that has any health claims, lists any ingredients that you can't pronounce or identify, or lists more than 5 ingredients.  What percentage of foods that you eat through-out the day are not really food, but processed food-like substances? Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/01/fat-2-fit-show-53-the-skinny-on-artificial-sweeteners/ http://www.fat2fitradio.com/2009/01/fat-2-fit-show-53-the-skinny-on-artificial-sweeteners/#comments Mon, 19 Jan 2009 17:27:54 +0000 Russ Turley http://www.fat2fitradio.com/?p=487 http://www.fat2fitradio.com/2009/01/fat-2-fit-show-53-the-skinny-on-artificial-sweeteners/feed/ 5 What is the difference between Equal, Splenda, Sweet and Low, and Stevia? There's a lot of marketing hype behind these products so it's understandable that there could be some misconceptions about theses products. What is the difference between Equal, Splenda, Sweet and Low, and Stevia? There's a lot of marketing hype behind these products so it's understandable that there could be some misconceptions about theses products. We go over the differences between them, how much you can safely consume, and offer suggestions as to how you should really be using them if at all. In our e-mail and comments section we answer questions about how to work-out on a budget without much equipment, whether to remove the skin off of chicken before or after cooking, and how to deal with people who try to pressure you to lose weight fast by going on crash diets. Links Mentioned in the Show: 10 exercises you can do with just your body Chicken Brine solution recipe #1 Chicken Brine solution recipe #2 The Science of Weight Loss - Scientific American Does Exercise Matter? - Scientific American Recipe of the Week: Black Bean and Beef Chili Recipe with Cilantro, Lime, and Avocado Salsa Homework: Start a food diary to truly keep track of what you are eating every single day. If you are truly looking for something that will help you lose some lbs, this is guaranteed to help you become more accountable and aware of your eating. In fact, I was not able to find a single nutrition or weight loss study that did not come to the conclusion that keeping an accurate food diary keeps you on track and helps people lose weight for the long term. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2009/01/fat-2-fit-show-52-more-question-and-answers/ http://www.fat2fitradio.com/2009/01/fat-2-fit-show-52-more-question-and-answers/#comments Thu, 08 Jan 2009 06:33:34 +0000 Russ Turley http://www.fat2fitradio.com/?p=460 http://www.fat2fitradio.com/2009/01/fat-2-fit-show-52-more-question-and-answers/feed/ 4 BMR,munchies,Obesity,questions 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: - 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. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/12/fat-2-fit-show-51-the-most-important-show-of-the-year/ http://www.fat2fitradio.com/2008/12/fat-2-fit-show-51-the-most-important-show-of-the-year/#comments Tue, 30 Dec 2008 07:08:15 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=435 http://www.fat2fitradio.com/2008/12/fat-2-fit-show-51-the-most-important-show-of-the-year/feed/ 2 goal setting,new years,resolutions 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. 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. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/12/fat-2-fit-show-50-10-fitness-gifts-to-avoid/ http://www.fat2fitradio.com/2008/12/fat-2-fit-show-50-10-fitness-gifts-to-avoid/#comments Thu, 18 Dec 2008 08:19:33 +0000 Russ Turley http://www.fat2fitradio.com/?p=425 http://www.fat2fitradio.com/2008/12/fat-2-fit-show-50-10-fitness-gifts-to-avoid/feed/ 0 ab stimulation,detox,fat blocker,infomercials,Oprah,walkvest 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. 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. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/12/fat-2-fit-show-49-obesity-system-influences/ http://www.fat2fitradio.com/2008/12/fat-2-fit-show-49-obesity-system-influences/#comments Mon, 08 Dec 2008 08:35:08 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=407 http://www.fat2fitradio.com/2008/12/fat-2-fit-show-49-obesity-system-influences/feed/ 0 goals,Obesity,olympics,snacking 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, 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. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/11/fat-2-fit-show-48-season-2-finale-listener-profiles/ http://www.fat2fitradio.com/2008/11/fat-2-fit-show-48-season-2-finale-listener-profiles/#comments Fri, 14 Nov 2008 01:16:47 +0000 Russ Turley http://www.fat2fitradio.com/?p=392 http://www.fat2fitradio.com/2008/11/fat-2-fit-show-48-season-2-finale-listener-profiles/feed/ 5 community,diet,forum,Support,traineo,Weight loss 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, 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. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/11/fat-2-fit-show-47-heart-attack-grill/ http://www.fat2fitradio.com/2008/11/fat-2-fit-show-47-heart-attack-grill/#comments Fri, 07 Nov 2008 06:32:27 +0000 Russ Turley http://www.fat2fitradio.com/?p=380 http://www.fat2fitradio.com/2008/11/fat-2-fit-show-47-heart-attack-grill/feed/ 1 grill,heart attack,mcdonalds,nurses 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. 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. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/10/fat-2-fit-show-46-cooking-for-weight-loss/ http://www.fat2fitradio.com/2008/10/fat-2-fit-show-46-cooking-for-weight-loss/#comments Fri, 31 Oct 2008 07:17:19 +0000 Russ Turley http://www.fat2fitradio.com/?p=373 http://www.fat2fitradio.com/2008/10/fat-2-fit-show-46-cooking-for-weight-loss/feed/ 3 burn the fat,cookies,cooking,iphone,ladder,michi,Oatmeal,subway,tom venuto 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, 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. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/10/fat-2-fit-show-45-breaking-weight-loss-plateaus/ http://www.fat2fitradio.com/2008/10/fat-2-fit-show-45-breaking-weight-loss-plateaus/#comments Sun, 26 Oct 2008 07:16:50 +0000 Russ Turley http://www.fat2fitradio.com/?p=348 http://www.fat2fitradio.com/2008/10/fat-2-fit-show-45-breaking-weight-loss-plateaus/feed/ 2 Calories,plateau,trikke,Weight loss 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, 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. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/10/fat-2-fit-show-44-calories-incalories-out/ http://www.fat2fitradio.com/2008/10/fat-2-fit-show-44-calories-incalories-out/#comments Wed, 15 Oct 2008 13:00:59 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=329 http://www.fat2fitradio.com/2008/10/fat-2-fit-show-44-calories-incalories-out/feed/ 0 Basal Metabolic Rate,BMR,Calories,wight loss In this show, we do a quick review of the actual amount of calories that you need to be eating to maintain or lose weight.  To figure that out, you need to know your Basal Metabolic Rate and then increase those calories by an Activity Factor. In this show, we do a quick review of the actual amount of calories that you need to be eating to maintain or lose weight.  To figure that out, you need to know your Basal Metabolic Rate and then increase those calories by an Activity Factor.  It isn't too complicated, but most people have no real idea of how many calories their bodies burn on a daily basis. After the calorie review, we tackle 3 e-mail questions that ask about fine tuning those calorie calculations.  Megan asks about whether your body can adapt to eating a few hundred calories more per day, Eleanora asks a technical question about Gross Calories vs Net Calories, and Jessica asks about whether you really burn the same number of calories if you run or walk the same distance. In the web report, Russ found an article on a new alternative procedure to gastric bypass.  A device is inserted down the esophagus and into the stomach where a smaller stomach pouch is created.   No incision.  Jeff talks about the Mediterranean diet.  Residents of this part of the world, usually thought of as being thin, are getting on the fat bandwagon.  Is it the proliferation of cheap calorie dense foods wrapped in plastic?  Give us your opinion in the comment section below. Links Mentioned in the Show: How Many Calories do you actually burn each day? Gross Calories Vs Net Calories Running or Walking - Which burns more calories? The 100 Calorie Food Quiz 5 Gym mistakes that keep you from losing weight Another less invasive surgical weight loss procedure Recipe of the Week: Low Fat Asian Crockpot Chicken Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/10/fat-2-fit-show-43-walk-to-weight-loss-success/ http://www.fat2fitradio.com/2008/10/fat-2-fit-show-43-walk-to-weight-loss-success/#comments Thu, 09 Oct 2008 15:30:09 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=315 http://www.fat2fitradio.com/2008/10/fat-2-fit-show-43-walk-to-weight-loss-success/feed/ 1 Hal Holbrook,Mediterranean diet,walk2fit,Walking,Weight loss,Yo-Yo Exercising Our feature topic this week is one of the simplest and easiest ways to lose some of those extra pounds. Most people don't realize that mile per mile, you actually burn the same calories walking as you would running. Our feature topic this week is one of the simplest and easiest ways to lose some of those extra pounds. Most people don't realize that mile per mile, you actually burn the same calories walking as you would running. We cover some of the basic things that you need to know to get started in a walking regime and we talk about some of the basic programs that you can get started with. There are actually Running Stores that not only offer running classes, but they are also offering walking classes. These classes generally end off with the participants walking 5 K at a time which then gets them ready for their first running class. Russ even created a new website called Walk 2 Fit with different levels of walking programs for our listeners! In our web report section, Russ talks about a new term known as "Yo-Yo Exercising". There were some surprising findings in a recent study that just might keep you motivated to keep going with your exercise regime. Jeff talked about an interesting article that dealt with the typical Mediterranean diet. It had become quite famous in the past few decades and inspired a popular diet book because Mediterraneans seemed to be living much healthier and longer lives. In reality though, globalization and fast-food have made the typical Mediterranean diet a thing of the past. In our email section, we hear from a new listener who is just starting his weight loss journey. He tells us about his training program and his goal of literally being half the man that he is now. He is currently 467 lbs and we look forward to hearing about his progress in the coming months. We also answer a question about how homeopathic weight loss remedies are actually diluted and produced for the public. Links Mentioned in the Show: Who is Hal Holbrook? Get Russ' wife a hug from Hal Holbrook Walking Programs courtesy of Russ (www.walk2fit.com) Fat2Fit Radio's Support Group The Death of the Mediterranean Diet Yo-Yo Exercising How many calories do your burn walking? Recipe of the Week: Barbeque Pulled Chicken Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/10/fat-2-fit-show-42-unusual-ways-to-motivate-dieters/ http://www.fat2fitradio.com/2008/10/fat-2-fit-show-42-unusual-ways-to-motivate-dieters/#comments Wed, 01 Oct 2008 15:00:38 +0000 Russ Turley http://www.fat2fitradio.com/?p=294 http://www.fat2fitradio.com/2008/10/fat-2-fit-show-42-unusual-ways-to-motivate-dieters/feed/ 3 dollars for dieting,Jenny Craig,pork tenderloin recipe,watch me shrink,Wii Fit Sometimes motivating yourself to keep on that healthy lifestyle and lose weight is tough.  Trying to motivate someone else to do the same is even tougher.   If I gave you a dollar for every pound you lost, would that motivate you? Sometimes motivating yourself to keep on that healthy lifestyle and lose weight is tough.  Trying to motivate someone else to do the same is even tougher.   If I gave you a dollar for every pound you lost, would that motivate you?  That's what one doctor is doing for his patients.  But be careful, if you gain a pound, you owe him.  On this week's show we discuss this and some other unusual ways to keep yourself motivated or motivate others to lose weight. In the e-mail and feedback portion of the show, Matt calls in with a voicemail asking how to motivate loved ones to lose weight.  He wants to get his parents to lose weight and they're resisting.  Also, Brenda sent in an e-mail with her review of the Wii Fit.  She likes it and agrees with Russ that the Wii Fit is a "gateway drug" for other types of exercise. In this week's Web Report, Jeff has an article about men and dieting.  Apparently more men than ever are looking to lose some weight.  Among those men is an NBA player from Southern California.  Apparently just because you're a professional athlete, that doesn't make you an expert on staying in shape or losing weight.  Russ has an article that says fewer people than ever, men and women, are dieting.  They are choosing to "eat healthy".  Which article is right?  Sound off in the comments. Links Mentioned in the Show: NBA Star on Jenny Craig How Men Caught the Weight Watching Bug Interest in Dieting Slims Down Dollars for Dieting YouTube Meme: Watch Me Shrink What was your trigger? Recipe of the Week: Slow Cook Pork Tenderloin Pork Tenderloin Information Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/09/fat-2-fit-show-41-the-best-homeopathic-weight-loss-options/ http://www.fat2fitradio.com/2008/09/fat-2-fit-show-41-the-best-homeopathic-weight-loss-options/#comments Wed, 24 Sep 2008 23:45:48 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=278 http://www.fat2fitradio.com/2008/09/fat-2-fit-show-41-the-best-homeopathic-weight-loss-options/feed/ 1 homeopathic weight loss,homeopathy There seems to be more and more homeopathic weight loss products mixed in with the diet supplements these days. According to a 2007 survey, 3 percent of Americans have used knowingly or unknowingly homeopathic remedies. There seems to be more and more homeopathic weight loss products mixed in with the diet supplements these days. According to a 2007 survey, 3 percent of Americans have used knowingly or unknowingly homeopathic remedies. It has also been estimated that less than 1 percent of Americans know anything about them. The big question about these products is "Do they actually work?" Are they better than the diet supplements, or for that matter, prescription diet drugs? We go into the theory behind them, history and current science of these products so that you can make an informed decision about purchasing any of them. In our e-mail section, we discuss a listener who had health difficulties after going on one of those diets where you are given all of your food as pre-packaged meals. There are some benefits of eating a lot of processed foods while dieting such as not worrying about portion sizes, but processed foods are never a good choice. In the Web Report section, Jeff catches everyone up on the latest diet studies to come out of "Pub Med". The studies themselves seem fairly obvious, but they are necessary to replicate and validate other similar studies. It sometimes takes hundreds of studies to thoroughly prove a concept in science and studies that deal with dieting issues are no different. The most interesting thing is that some of these studies are starting to back up what Russ and Jeff have always been preaching! Russ talks about a study funded by the American Egg Council that showed that people can lose more weight by adding more eggs into their diets. Perhaps there is a little bit of an agenda here... Links Mentioned in the Show: Adding eggs to breakfast could hasten weight-loss Obesity and Sick Leave Study Study about drinking water and losing weight Benefits of adding protein in a weight loss diet Study about the best treatments for obesity Homeopathy Theory from Wikipedia ABC News: John Stossel - Homeopathic Remedies US FDA - Homeopathy - Real Medicine or Empty Promises? Homeopathy, The Ultimate Fake - Quackwatch.org Recipe of the Week: Grilled Chicken with Tomato-Avocado Salsa Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/09/fat-2-fit-show-40-lets-lose-100-lbs-and-go-running/ http://www.fat2fitradio.com/2008/09/fat-2-fit-show-40-lets-lose-100-lbs-and-go-running/#comments Wed, 17 Sep 2008 23:59:58 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=262 http://www.fat2fitradio.com/2008/09/fat-2-fit-show-40-lets-lose-100-lbs-and-go-running/feed/ 2 marathon,muppets,running,sanderson,sandwiches In today's show, we profile the success story of John Sanderson. John has been a listener of the show since the start and has been active in the Fat2Fit Support forums as well. - In two and a half years, he went from an out-of shape 300 lb guy watchi... In today's show, we profile the success story of John Sanderson. John has been a listener of the show since the start and has been active in the Fat2Fit Support forums as well. In two and a half years, he went from an out-of shape 300 lb guy watching life pass him by, to a successful half-marathoner. He relates his struggles and successes along the way, and provides a some very good insights into the challenges of going through a major physical transformation. His journey was not a quick-fix solution, but was a true lifestyle change. His story is truly inspirational. On the lighter side, Fat2Fit Radio received a positive review in Britain's "The Guardian" Newspaper. It was a short review and had a few factual errors, but it is great to see that we are starting to show up on the international radar. The review was written by Elizabeth Mahoney and she said that “you can rest easy that our hosts know what they’re talking about”, and that our “intense gaze at the world through weight-tinted specs goes down well with listeners.” However, the absolute best line in the entire piece was “Co-host Russ Turley… sounds endearingly like one of The Muppets”!!!! Which Muppet she was referring to is not exactly clear… Links mentioned in the show: Britain's Guardian newspaper review of Fat2Fit Radio Who does Russ sound like? The John Sanderson Story Recipe of the week: List of sandwiches with nutritional content Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/09/fat-2-fit-show-39-death-and-diseases-caused-by-obesity/ http://www.fat2fitradio.com/2008/09/fat-2-fit-show-39-death-and-diseases-caused-by-obesity/#comments Wed, 03 Sep 2008 05:43:49 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=258 http://www.fat2fitradio.com/2008/09/fat-2-fit-show-39-death-and-diseases-caused-by-obesity/feed/ 2 death,Diabetes,ed,edema,heart failure,ice cream,junk food,liver disease,scale People often want to lose weight because they feel fat and they are embarrassed about the way they look. Other people start to lose weight because they have been told by their doctor that they will surely die if they don't. People often want to lose weight because they feel fat and they are embarrassed about the way they look. Other people start to lose weight because they have been told by their doctor that they will surely die if they don't. We discuss common diseases and ailments that are related to obesity, and we hope that some people get inspired to lose some weight simply to avoid them. Our list of nasty problems includes diabetes, cancer, congestive heart failure, enlarged heart, osteoarthritis, lymph edema, gastro esophageal reflux disease, urinary incontinence, abdominal hernias, gallbladder disease, fatty liver disease, gout, polycystic ovarian syndrome, and of course erectile dysfunction. In our email section we dealt with getting the best bathroom scale. If you haven't bought a bathroom scale in a few years, you will very surprised at what they can now do. Many electric scales not only tell you your weight within 0.2 lbs, but they will also tell you your body fat percentage, water percentage, average weight etc. They are now like mini computers! In the Web Report, Jeff discusses 2 new studies that show that people actually eat more junk food when they are eating out of those small "100 calorie" bags. Russ talks about some new research that shows that key appetite control cells in the human brain degenerate over time, causing increased hunger and potentially weight-gain as we grow older. He also challenges people to try the "100 push-up challenge" with him. Links mentioned in the show: Tanita Innerscan Scales Tanita IronMan Scales 100 Calorie snacks encourage people to eat more Killer Carbs Kill your appetite control cells The 100 push-up challenge Recipe of the Week: Homemade Low-Fat Ice Cream Make ice cream without an ice cream machine Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/08/fat-2-fit-show-38-surviving-a-cruise-or-all-inclusive-resort/ http://www.fat2fitradio.com/2008/08/fat-2-fit-show-38-surviving-a-cruise-or-all-inclusive-resort/#comments Thu, 21 Aug 2008 00:19:03 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=255 http://www.fat2fitradio.com/2008/08/fat-2-fit-show-38-surviving-a-cruise-or-all-inclusive-resort/feed/ 0 Dara Torres,dieting vacation,Kellogs Frosted Mini Wheats,Liposuction,Mango Salsa,vacation weight gain People tend to destroy their diets when they go on vacation. Not only do they not lose or maintain their current weight, but most actually gain weight! Russ and Jeff historically have always gained a few pounds while on vacation, People tend to destroy their diets when they go on vacation. Not only do they not lose or maintain their current weight, but most actually gain weight! Russ and Jeff historically have always gained a few pounds while on vacation, but in the last few years they have managed to limit the damage. From our own experiences, we talk about all of our best strategies to survive a vacation, and yet still enjoy the food that is available. Our first email question dealt with the aftermath of liposuction. We answer questions such as: What does your body do with fewer fat cells after liposuction? Does your body recreate the predetermined number it needs? Does liposuction put your body in an cellular unbalanced state? Does your body shift fat cell from other places to balance or can it re-grow liposuctioned fat cells? Our second listener feedback pointed us towards some free PBS videos that you can watch online for free. The two interesting ones are "FAT: What no one is telling you" and "Heart Disease: The Hidden Epidemic." In our Web Report section, Jeff takes on the marketing claims of Frosted Mini Wheats. It seems that a sponsored study by Kellogs doesn't offer anything new or even remotely impressive, but that doesn't stop them from spinning it into something that it really isn't. Russ talks about Dara Torres, a 42 year old Olympian who is outperforming people half her age. You may not want to be an Olympian, but eating right and working out can keep you in you prime decades longer. Links Mentioned in the Show: Realistic Expectations from Liposuction PBS show: Fat: What No One is Telling You Mini Wheats Claims More Mini Wheats Reactions Dara Torres going strong at 42 The Dara Torres Workout Recipe of the Week: Mango Salsa -  An Original Fat2Fit Recipe Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/08/fat-2-fit-show-37-celebrity-diet-secrets/ http://www.fat2fitradio.com/2008/08/fat-2-fit-show-37-celebrity-diet-secrets/#comments Thu, 07 Aug 2008 04:18:25 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=186 http://www.fat2fitradio.com/2008/08/fat-2-fit-show-37-celebrity-diet-secrets/feed/ 4 Celebrity Diets,Diabetes Rates,Ice Water,Kate Hudson,Kelly Ripa,Obesity Rates,Pamela Anderson,Weight loss So how do you get that hot celebrity body? We take a look at what Kelly Ripa, Kate Hudson, Elizabeth Mitchell, Monica Seles, and Pamela Anderson do to stay fit and in shape. They all seem to have some common eating and exercising habits that obviousl... So how do you get that hot celebrity body? We take a look at what Kelly Ripa, Kate Hudson, Elizabeth Mitchell, Monica Seles, and Pamela Anderson do to stay fit and in shape. They all seem to have some common eating and exercising habits that obviously works for them. Kelly Ripa eats super healthy and works out up to two hours each day, Kate Hudson knows exactly what she is eating every day, Elizabeth Mitchell lost 78 lbs after a baby in the off season of Lost, Monica Selles now has a better body than when she played tennis, and Pamela Anderson keeps her shape mainly from living a Vegan lifestyle. We often bring up our philosophy of weight loss on the show. We believe that if you live the lifestyle of the healthy person that you want to become, you will become that person. So for example, if you want to look like Kate Hudson, use her as your role model and do what she does to stay in shape. She works our 5-6 times per week and eats an average of 1700 calories. If you eat and workout like she does, over time you will get a Kate Hudson body. Once you get there, if you want to keep that hot body, you simply keep eating and working out the same. You will not actually be dieting, you will change your lifestyle to one of a thinner and healthier person. In our question and answer section, we explore whether drinking cold water can speed up or slow down your metabolism. We also answer a question regarding exactly how many calories should you be eating to maintain or lose weight. In our Web Report, Jeff goes over the recent numbers from the Centers For Disease Control which show just how bad the obesity and diabetes epidemic has become. Russ reviews a study that proves how important exercise is for long term success with weight loss. Links Mentioned in the Show: Number of Calories you burn drinking Ice Water The exact number of calories you should be eating The Fattest American States Diabetes Rates in the United States Exercise is the key to sustain weight loss Recipe of the Week: Chicken Marabella from listener Heather Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/07/fat-2-fit-show-36-weight-loss-questions-and-answers/ http://www.fat2fitradio.com/2008/07/fat-2-fit-show-36-weight-loss-questions-and-answers/#comments Fri, 25 Jul 2008 05:32:11 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=189 http://www.fat2fitradio.com/2008/07/fat-2-fit-show-36-weight-loss-questions-and-answers/feed/ 3 Diabetes,Diet Advice,Diet Nutrition,running,Weight loss,Wii Fit Weight loss questions, diet questions, exercise questions and even a question on diabetes - yes its the email question and answer show! - Jeff gives a little report on his trip to Mexico and saw first hand how the obesity epidemic has even reached th... Weight loss questions, diet questions, exercise questions and even a question on diabetes - yes its the email question and answer show! Jeff gives a little report on his trip to Mexico and saw first hand how the obesity epidemic has even reached the small rural towns there. Not only have we exported obesity there, but also all of our cheap processed food. Then to make matters even worse, our weight loss gimmicks and scams are there too. With all of the listener feedback coming in, we thought that we would dedicate a show to catching up on all of the good questions that have been coming in. This tended to be a little bit longer show than normal, but we had a lot to say! Here are the short versions of the questions: 1. Will the McDonald's diet work without exercise, or will it even work at all in the long term? 2. Is it really necessary to keep a food diary to lose weight? 3. I burn less calories doing High Intensity Interval Training than my regular workouts. Is it going to hurt my weight loss? 4. What is with people who gain weight when they start running? 5. What are the real concerns with diet soda? 6. How do you get/stop/treat diabetes? 7. Is it worth it to get the Nintendo Wii? 8. Are these supplements and herbs helpful? 9. An easy way to get out of a weight loss plateau. Links mentioned in the show: Diet Diary doubles weight loss Diet Soda drinkers gain more weight Metabolic Syndrome and Diet Soda Consumer Reports Review of Wii Fit Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/07/fat-2-fit-show-35-fast-food-diets/ http://www.fat2fitradio.com/2008/07/fat-2-fit-show-35-fast-food-diets/#comments Thu, 10 Jul 2008 16:18:34 +0000 Russ Turley http://www.fat2fitradio.com/?p=184 http://www.fat2fitradio.com/2008/07/fat-2-fit-show-35-fast-food-diets/feed/ 4 diet,Fast Food,jared fogle,mcdonalds,obese,subway Recently news of a man that lost 80 pounds eating only McDonald's surfaced.  That statement is a little disingenuous and you'll hear why on the show.  The man, Chris Coleson of Virginia, told his wife he was going to eat nothing but McDonald's and los... Recently news of a man that lost 80 pounds eating only McDonald's surfaced.  That statement is a little disingenuous and you'll hear why on the show.  The man, Chris Coleson of Virginia, told his wife he was going to eat nothing but McDonald's and lose weight. He did lose weight, but is that weight going to come back? What happens when Chris stops eating only McDonald's?  And who hasn't seen the picture of Jared Fogle, Subway spokesperson.  Jared lost a huge amount of weight eating just Subway.  We examine these two fast food diets in the Feature Section. In the Web Report this week, Jeff has an article that talks about body images around the world.  Did you know that 90% of the people in Tonga are overweight or obese? Whew! In Russ's news item, we congratulate Australia on winning the race to the being more obese than the United States. In the e-mail and comments section of the show we take a look at an article sent in by Jillian and Chis sent in a voicemail.  The article is about high calorie drinks and their better alternatives.  Chris' question is about how much water you should consume and how much protein you should consume.  Take a look at the links below for a great hydration calculator that goes through many questions and at the end tells you exactly how much water you should be consuming on a daily basis.  Hint: You're probably not drinking enough. Links Mentioned in the Show: Drink This, Not That Water Consumption Calculator Woman's Body Images Around the World Australia More Obese than US Man Loses 80 lbs. Eating McDonald's MCDonald's Diet Fact Check Jared's Subway Diet Recipe of the Week: Southwest Chicken Salad Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/06/fat-2-fit-show-34-circuit-training/ http://www.fat2fitradio.com/2008/06/fat-2-fit-show-34-circuit-training/#comments Thu, 26 Jun 2008 20:58:51 +0000 Jeff Ainslie http://www.fat2fitradio.com/?p=178 http://www.fat2fitradio.com/2008/06/fat-2-fit-show-34-circuit-training/feed/ 0 Circuit Training,LAPD fatter,portion sizes We always talk about how everyone needs to do cardio as well as resistance training. Wouldn't it be great if you could do both at the same time? Your gym might already have a circuit training section ready for you to use. We always talk about how everyone needs to do cardio as well as resistance training. Wouldn't it be great if you could do both at the same time? Your gym might already have a circuit training section ready for you to use. This week we define what circuit training is, the advantages and disadvantages and a few tips for getting the most out of this type of workout. In this week's Web report, Jeff discusses an article about how the LAPD is becoming fatter and starting to look like the average American. They've even hired a dietician to try and help their officers battle the bulge. Russ has an article about portion sizes 20 years ago versus now. Can you guess which portion sizes are larger? In the e-mail and comments section this week listener Chris weighs in on being a positive role model to children and Paxye comments about overweight children. Links Mentioned in the Show: Step Away from the Carbs Portion Sizes Now and Then Circuit Training Exercises Recipe of the Week: Send in your favorite recipes. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/06/fat-2-fit-show-33-losing-weight-with-your-mind/ http://www.fat2fitradio.com/2008/06/fat-2-fit-show-33-losing-weight-with-your-mind/#comments Fri, 13 Jun 2008 07:52:14 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/175 http://www.fat2fitradio.com/2008/06/fat-2-fit-show-33-losing-weight-with-your-mind/feed/ 2 diet,hypnosis,paul mckenna,Weight loss This week's show focuses on an e-mail from listener Debbie. She asks whether she should spend money on another hypnosis program. You might guess what our opinion is, but you might be surprised. Fortunately, as part of the Fat Guy Radio show, This week's show focuses on an e-mail from listener Debbie. She asks whether she should spend money on another hypnosis program. You might guess what our opinion is, but you might be surprised. Fortunately, as part of the Fat Guy Radio show, Russ did an interview with a Certified Hypnotherapist, Michael Almarez. Michael makes some claims regarding weight loss and hypnotherapy. Can hypnosis help you lose 5 lbs a week? How about 8 lbs? We take excerpts from the interview and breakdown what hypnosis can and can't do for you when it comes to losing weight. Here's an excerpt from the e-mail. What is your take on hypnosis training for weight loss? I bought a set of cd’s for $100 from Tom Nicoli back when I started my healthy eating program. I can’t say for sure but maybe it helped I did lose 30 pounds with out feeling too deprived. Here’s my problem; I have tried using them again and they don’t seem to have any effect this time. I am considering purchasing another set from the popular Paul McKenna. I told myself it was time to stop wasting my money on gimmicks. What do you know about these techniques and do you think it’s worth a try? Debbie pretty much answered her own question with the statement, "I told myself it was time to stop wasting my money on gimmicks.", but we put in our two cents as well. Recipe of the Week: Easy Low Fat Coleslaw Send your questions and comments to podcast@fat2fitradio.com. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/06/fat-2-fit-show-32-geocaching/ http://www.fat2fitradio.com/2008/06/fat-2-fit-show-32-geocaching/#comments Sun, 01 Jun 2008 15:21:37 +0000 Russ Turley http://www.fat2fitradio.com/archives/173 http://www.fat2fitradio.com/2008/06/fat-2-fit-show-32-geocaching/feed/ 5 2008 childhood obesity statistics,fun exercise,Geocaching,vagus nerve The ultimate goal of losing weight is to eat all that you want of the best tasting food and still lose weight. In the same sense, the ultimate goal of exercise should be doing something that you really enjoy and accidentally exercising. - In this show, The ultimate goal of losing weight is to eat all that you want of the best tasting food and still lose weight. In the same sense, the ultimate goal of exercise should be doing something that you really enjoy and accidentally exercising. In this show, we introduce the global sport called Geocaching. It is basically a world wide treasure hunt. There are thousands of these "treasure chests" or "caches" throughout the world. To play the game, you get the GPS (global positioning system) coordinates of the Cache that you want to find, and then you go out and try to find it. All that you need is an inexpensive hand-held GPS device similar to the one above and access to the internet to get the latest Geocache coordinates. It is truly a sport that is open to anyone of any ability. In our email and comments section, Dawn asked a question about what to do with the extra hanging skin that people have after a large weight loss. Russ' wife actually underwent a "tummy tuck" last week to remove excess skin from three pregnancies and offers his insight. Teresa also sent us an email thanking us for giving her an insight that helped her out while she is traveling for business. Our last email was from Jenn, who asked us about her problem knees and any insights that we might have to strengthen the joints. In our Web Report section, Jeff talked about the 2008 Canadian statistics for childhood obesity in Canada. The results were very poor. Who would have thought that there are overweight and obese 2 year olds? Russ brought up another Vagus nerve that is showing some promise to help control the feeling of hunger in people. Links Mentioned in the Show: The Official Global GPS Cache Hunt Site How does Geocaching work? Russ' GPS Device is a Garmin Etrex Jeff's GPS Device is an older Magellan Explorist 90% of Canadian kids fail health standards A new Vagus Nerve Study Recipe of the Week: Low Fat, Low Calorie Tostadas Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/05/fat-2-fit-show-31-stealth-calorie-burners/ http://www.fat2fitradio.com/2008/05/fat-2-fit-show-31-stealth-calorie-burners/#comments Sat, 17 May 2008 06:36:34 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/170 http://www.fat2fitradio.com/2008/05/fat-2-fit-show-31-stealth-calorie-burners/feed/ 2 10000 step program,caveman diet,diet coke,stealth calorie burners,vagus nerve Believe it or not, by changing small things in your daily routine can net you big losses in weight. How would you like to lose 24 lbs. by this time next year? How about 30 lbs? It's possible by just modifying the things you already do to make them mo... Believe it or not, by changing small things in your daily routine can net you big losses in weight. How would you like to lose 24 lbs. by this time next year? How about 30 lbs? It's possible by just modifying the things you already do to make them more active. In the feature section we discuss a list of sedentary activities and their more active alternatives. In the e-mail and comments section, James asks about a 10,000 step program. This was the inspiration for our feature section this week. We also read an e-mail from Eleanora, a 57 year old mother and grandmother who's lost weight by making life changes instead of doing a "diet". In the news, Jeff discusses diet cola and it's sweeteners after receiving an e-mail from listener Katie and Russ has a follow up on the vagus nerve. Not only can the nerve be tricked by external electrical impulse to remove hunger feelings, but there are some doctors that are severing the nerve. Also, the caveman diet ranks a study in the UK. Links Mentioned in the Show: Follow up on the vagus nerve Caveman diet Artifical sweetener in diet cola 10,000 step program Calorie burning activities Recipe of the Week: Gold and Black Bean Salad Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/05/fat-2-fit-show-30-tips-on-cycling/ http://www.fat2fitradio.com/2008/05/fat-2-fit-show-30-tips-on-cycling/#comments Fri, 09 May 2008 07:34:26 +0000 Russ Turley http://www.fat2fitradio.com/archives/168 http://www.fat2fitradio.com/2008/05/fat-2-fit-show-30-tips-on-cycling/feed/ 2 backpack,BMI,BMR,cycling,fatter,older With soaring gasoline prices, you may be looking for an alternative mode of transportation. Bicycling may just fit that bill. - Listener JC sent us his bicycling tips and we share that information with all of you. We cover safety, tires, gears, With soaring gasoline prices, you may be looking for an alternative mode of transportation. Bicycling may just fit that bill. Listener JC sent us his bicycling tips and we share that information with all of you. We cover safety, tires, gears, routes, maintenance and clothing/gear. We also add our own two cents on the topic. In the comment section this week, Jeff answers an e-mail from listener Christine about working out and losing weight as we get older. She refers to Jeff's article on Why You Get Fatter as You Get Older. Also a 78 year old that works out using the interval workout technique gives us a little background on where the technique started and how it impacted his fitness level. Jeff's news item talks about how the formation of fat cells at a young age could be working against you in your battle of the bulge. Russ talks about an article on a miracle device that measures not only your weight, but also your BMI, subcutaneous fat ratio, organ fat level, muscle level and believe it or not, your basal metabolic rate. Links Mentioned in the Show: Why you get fatter as you get older The reason fat people find it hard to lose weight is found Miracle device measures weight, BMI, fat ratio, organ fat, muscle, and BMR How to use gears properly Commuter Backpack for cycling Recipe of the Week: Citrus Salad Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/05/fat-2-fit-show-29-interval-training/ http://www.fat2fitradio.com/2008/05/fat-2-fit-show-29-interval-training/#comments Fri, 02 May 2008 05:43:16 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/165 http://www.fat2fitradio.com/2008/05/fat-2-fit-show-29-interval-training/feed/ 5 gastric bypass,green tea,interval training,Weight loss Today's feature topic was interval training. There are many possible varieties of interval training programs, but they all can have a huge impact on your cardiovascular fitness. It is the fastest way to improve your cardio - hands down. Today's feature topic was interval training. There are many possible varieties of interval training programs, but they all can have a huge impact on your cardiovascular fitness. It is the fastest way to improve your cardio - hands down. It is a very intense way to train, but it really does delivers the goods. We cover how to implement a successful interval training routine and even use the "Fat2Fit Radio Gym" to further demonstrate how to do it properly. Russ and Jeff actually do one of the most unique interval training programs ever humanly conceived. We also go over some techniques and strategies to make sure that you train safely and injury free. In our email and comments section, Jeff answered a question from 'Teacher Gal' who asked if weight loss was really just about "calories in vs calories out". It turns out that all calories may not be equal. Russ answered a question about honey as a sweetener and the benefits of adding Green Tea into your diet. Some very promising studies have just been released about those benefits. In our Web Report section, Jeff discussed a CNN article that discussed the "Fat But Fit" theory. In the last few years, it has been thought that as long as you are fit, your risk of cardiovascular and heart disease would be diminished. The results of an 11 year study give some startling results. Russ found an article that talked about a weight loss surgery option that is done entirely without any incisions through the skin. Links Mentioned in the Show: Honey Nutritional Information Study questions "fit but fat" theory Weight Loss Surgery Without Incisions? Green Tea Study Recipe of the Week: Shrimp Enchiladas Verde Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/04/fat-2-fit-show-28-detoxing-your-body/ http://www.fat2fitradio.com/2008/04/fat-2-fit-show-28-detoxing-your-body/#comments Sat, 26 Apr 2008 18:07:28 +0000 Russ Turley http://www.fat2fitradio.com/archives/160 http://www.fat2fitradio.com/2008/04/fat-2-fit-show-28-detoxing-your-body/feed/ 1 colon,detox,hot tub,lean cuisine,sauna Do you Detox or go through cleanses, should you, and what is the point anyway? It seems that there is so much advertising from companies that want to sell you detox products, that people start to wonder how countless generations of people have survive... Do you Detox or go through cleanses, should you, and what is the point anyway? It seems that there is so much advertising from companies that want to sell you detox products, that people start to wonder how countless generations of people have survived without them. Health food stores have large sections dedicated to a variety of detox and cleansing kits. We talk to a pharmacist to find out what the medical community has to say about this subject. In the Web Report, Russ brings up a new weight loss device that might have the same impact as Gastric Bypass Surgery, but without doing any major surgery. This simple device is inserted under the skin and blocks your hunger signals. Jeff's news item deals with a new French law that will send people to prison if they incite "extreme thinness". This is putting many people in the fashion industry on notice and many websites that promote anorexia will soon be targeted. In our email and comment section, we first deal with a question about the use of "Lean Quisine's" as a part of a regular diet. We then discuss whether you should use the hot tub or sauna at the gym right after a workout. Links Mentioned in the Show: Lean Cuisine Nutritional Information Sauna After A Workout French Law: Thin Not In French bill takes aim at those who glamorize the ultra-thin Device implanted in the body blocks hunger signals Colon Cleanses: A load of you know what Recipe of the Week: Super Stuffed Tenderloin Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/04/fat-2-fit-show-27-the-phenomenom-of-weight-loss-blogs/ http://www.fat2fitradio.com/2008/04/fat-2-fit-show-27-the-phenomenom-of-weight-loss-blogs/#comments Fri, 18 Apr 2008 06:36:47 +0000 Russ Turley http://www.fat2fitradio.com/archives/153 http://www.fat2fitradio.com/2008/04/fat-2-fit-show-27-the-phenomenom-of-weight-loss-blogs/feed/ 6 blog,diet,fitness,Weight loss There are countless blogs out there on the web. Finding some good, quality blogs that are dedicated to weight loss can really help people out. The ideal weight loss blog to read is from someone who you can relate to. There are countless blogs out there on the web. Finding some good, quality blogs that are dedicated to weight loss can really help people out. The ideal weight loss blog to read is from someone who you can relate to. As you share their weight loss journey, you can see what has been working for them and what hasn't. You can then use them as inspiration in your own journey. The ideal way to get the most out of weight loss blogs, is to participate. Leave comments on blogs and let the author's know what you think about their posts or even their progress. The nature of blogs allow the readers and the authors to easily communicate with one another and form a community. Of course, if you find them inspirational, you can always create your own. We suggest to use Wordpress to create your blog. It is free, very easy to do, and you will have a professional blog up and running in a few minutes! Jeff's news item this week is about a reporter going on a yo-yo diet, on purpose. She gains weight one week and then loses it the next. Does she accurately simulate what it's like to be a yo-yo dieter? Russ's article asks the controversial question, "Are women the fatter sex?" The article talks about the major differences between men and women plus how the differences can be overcome. If you have a favorite weight loss or fitness blog, share it by putting a link in the comments. Or, if you have your own weight loss or fitness blog, we'd love to read it and see how you're doing. Links Mentioned in the Show: Train With Me Online - Beginner No-Weight Workout Reporter Tests Out Yo-Yo Dieting Are Females the Fatter Sex? Start your own weight loss blog at Wordpress Recipe of the Week: Tasty, Easy & Healthy Chicken Wraps Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/04/fat-2-fit-show-26-internet-resources/ http://www.fat2fitradio.com/2008/04/fat-2-fit-show-26-internet-resources/#comments Fri, 11 Apr 2008 06:11:41 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/149 http://www.fat2fitradio.com/2008/04/fat-2-fit-show-26-internet-resources/feed/ 5 Internet,recipe,top 10,website,Weight loss It turns out that Jeff isn't the only person in the world who makes his morning oatmeal ahead of time. Believe it or not, in this show we read listener feedback about their ways of preparing oatmeal in advance. It turns out that Jeff isn't the only person in the world who makes his morning oatmeal ahead of time. Believe it or not, in this show we read listener feedback about their ways of preparing oatmeal in advance. Here is a link to their suggestions and recipes. Russ is back on his goal of doing a "couch to 5k" and found some better programs that will hopefully keep him injury free this time. He found some great plans on Beginner Triathlete. Jeff brought up the fact that almost half of Major League Baseball teams this year will be offering seats with "all-you-can-eat" specials at the ballpark... and people wonder why we are all getting fatter and fatter. We attempted to provide people with not only some great sites on the Internet for Diet and Fitness advice, but also to help steer people away from resources that are not truly legitimate or without some sort of agenda. We found that a great deal of advice and information on the 'Net all seems to be trying to promote or sell something to us. Some sites actually start with a product that they want to support or sell and then create a site around it. General Links Mentioned in the Show: Beginner Triathlete 5K Training Programs All-You-Can-Eat at Baseball Games Sabotage or Support in Weight Loss 5 Criteria for evaluating websites Evaluating Info on the Internet Suggested Sites to Explore: General Sites: Men's Health Web Md Great Article on Web MD Life Hacker The ABC's of Fitness Government Websites: Weight Control Information Network Dietary Guidelines for Americans Websites that summarize the best from other sites: About.com's Health Section Mahalo's section on How to Lose Weight A huge directory of Health and Weight Loss Resources Support Sites: Spark People Traineo Fat 2 Fit Support Category of their own: Calorie Checkbook Fit Day Stumble Upon's Weight Loss Category Recipe of The Week: Fiesta Pasta Mexicana Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/04/fat-2-fit-show-25-choosing-a-great-gym/ http://www.fat2fitradio.com/2008/04/fat-2-fit-show-25-choosing-a-great-gym/#comments Sat, 05 Apr 2008 04:56:03 +0000 Russ Turley http://www.fat2fitradio.com/archives/145 http://www.fat2fitradio.com/2008/04/fat-2-fit-show-25-choosing-a-great-gym/feed/ 2 gym,healthy at work,membership,mississippi,obese,YMCA Welcome to Season Two of Fat 2 Fit Radio. You might notice a few changes to our format, and we hope that you approve! - Choosing a great gym or fitness facility can be just like getting married. You need to make sure that you don't just commit to th... Welcome to Season Two of Fat 2 Fit Radio. You might notice a few changes to our format, and we hope that you approve! Choosing a great gym or fitness facility can be just like getting married. You need to make sure that you don't just commit to the first one you come across. In many cases, it can be a very long term commitment. Some people end up getting locked into a 2 or 3 year financial commitment and then never end up using their membership for a variety of reasons. There are many gyms out there each competing for you. With a little bit of research, you will most likely be able to find one that will offer everything that you are looking for. We offer practical tips and suggestions of what to do and what to look for when you are trying to choose a gym. The bottom line, is that you want to find a facility that you will feel comfortable working out in and that will be convenient for you. Of course there will always be compromises. The 'perfect' gym may be farther away than what you would like, for example, but you need to find a place that you will ACTUALLY go to on a regular basis. In our Web Report, Russ found a great piece that listed simple and practical tips of how to eat healthy at work. Jeff found a few articles that dealt with the controversial law being proposed in Mississippi that would ban obese people from restaurants. We definitely had a few things to say about that. In our email section we answered an email that dealt with Basal Metabolic Rate and how to calculate how much you should be eating when you are losing weight. We haven't covered this in quite a few months, so it is a good refresher for all. Links Mentioned in the Show: How man calories do you need to eat in a day to reach your goal No Food for Fat People - from Scientific American Mississippi Bans Fat People from Restaurants - from Itola 6 Quick Ways to Eat Healthier at Work Recipe of the Week: Apple Pie Shake Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/03/fat-2-fit-show-24-season-1-finale/ http://www.fat2fitradio.com/2008/03/fat-2-fit-show-24-season-1-finale/#comments Fri, 21 Mar 2008 05:55:28 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/140 http://www.fat2fitradio.com/2008/03/fat-2-fit-show-24-season-1-finale/feed/ 1 BMR,Exercise,fitness,michi's ladder,thin,top 10,Weight loss This is the wrap-up show for season 1. This season is entitled "Weight Loss 101" because we covered all of the basics of how anyone can be successful in weight loss and fitness. Our primary goal was not to give advice on how to lose weight fast, This is the wrap-up show for season 1. This season is entitled "Weight Loss 101" because we covered all of the basics of how anyone can be successful in weight loss and fitness. Our primary goal was not to give advice on how to lose weight fast, it was how to change your life to that of a "thinner person" and never go on a diet ever again. We reminisce on how the show has progressed over the last 6 months and give our listeners a behind-the-scenes tour of how we prepare and record our show on a weekly basis. We talk about our top 10 concepts of weight loss and fitness from all of the previous episodes. The premise of the discussion was if we could only give people 10 pieces of advice from the 22+ hours of shows, what would it be? We are looking forward to a new and improved season 2. Instead of producing a show next week, we will be busy at work re-tooling the show to make it even better. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/03/fat-2-fit-show-23-childhood-obesity/ http://www.fat2fitradio.com/2008/03/fat-2-fit-show-23-childhood-obesity/#comments Sat, 15 Mar 2008 07:06:49 +0000 Russ Turley http://www.fat2fitradio.com/archives/137 http://www.fat2fitradio.com/2008/03/fat-2-fit-show-23-childhood-obesity/feed/ 1 Childhood Obesity,kids,overweight,psa,rice crust pizza Childhood obesity is quickly becoming an international problem. Speculation on the causes for the widening of our children's waists are numerous. Does the responsibility of a child's weight rest solely on the shoulders of the parent? Childhood obesity is quickly becoming an international problem. Speculation on the causes for the widening of our children's waists are numerous. Does the responsibility of a child's weight rest solely on the shoulders of the parent? At what age should a child take responsibility for their health? We start the discussion by talking about some startling statistics. Type 2 Diabetes is now becoming common in children when it used to only be an adult disease. As well, for the first time children now have a shorter life expectancy than their parents - which is directly linked to our sedentary lifestyles and poor eating. Even the advances in medicine cannot overcome this. We continue with the causes of childhood obesity, how to know if your child is overweight, how to bring up the subject with your child, how you can help them achieve their weight loss goals, and how you can hopefully prevent it in the first place. We also read some listener feedback from our support group at www.fat2fitsupport.com. In preparation for this show, we asked our listeners for some ideas and they responded. Make sure you check out the support group to read all of the feedback and suggestions. In our news section, Russ had an article about 7 habits of overweight people, and Jeff had an article that listed 7 habits of a successful routine. Links mentioned in the show: Bodies The Exhibition 7 Bad Habits of Overweight People 7 Good Habits of a Successful Workout Routine Briefing: The childhood obesity epidemic Weight loss program for kids, BMI Calculator Obesity in children. How to help your obese child 100 Small Steps Who's to blame for Childhood Obesity? BMI charts for boys BMI Charts for girls Watch out for the Munchies Recipe of the Week: Rice Crust Pizza (Download the recipe below) Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no 58:02 http://www.fat2fitradio.com/2008/03/fat-2-fit-show-22-zelma-lost-almost-200-lbs/ http://www.fat2fitradio.com/2008/03/fat-2-fit-show-22-zelma-lost-almost-200-lbs/#comments Thu, 06 Mar 2008 21:29:30 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/132 http://www.fat2fitradio.com/2008/03/fat-2-fit-show-22-zelma-lost-almost-200-lbs/feed/ 3 Zelma Knobbe tipped the scales at over 350 lbs. in 2004. Fearing premature death due to her weight, she decided to make a change in her life. She changed what she ate, and in the first year lost 66 lbs. Then with the help of a dietitian and an incre... Zelma Knobbe tipped the scales at over 350 lbs. in 2004. Fearing premature death due to her weight, she decided to make a change in her life. She changed what she ate, and in the first year lost 66 lbs. Then with the help of a dietitian and an increasing workout schedule, Zelma lost that same amount in the following 6 months. When all was said and done, Zelma weighed in at 161 lbs. Almost 200 lbs gone. Jeff and Russ go over the excellent weight loss document, a testimonial really, about how Zelma lost her weight. Check out the link below to the web site where you can download the file. Jeff's news story this week deals with the supplement industry in Canada. New regulations are allowing the supplement manufacturers to include claims on the packaging as long as they test the supplements like they were drugs. Russ' news story is an article about saunas and their claims that you can burn 900 calories by simply sitting in a sauna. This is the first show of the month, so please head over to Podcast Alley and vote for Fat 2 Fit Radio. If you're an iTunes user, please head over to iTunes and leave a review of the show. Every little bit helps to make it easier for others to discover the show and we appreciate any support you can give. Links Mentioned in the Show: Health Action Network Society The truth about losing weight by sauna Zelma's Weight Loss Story Recipe of the Week: Zelma's Fluff Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/02/fat-2-fit-show-21-dealing-with-injuries/ http://www.fat2fitradio.com/2008/02/fat-2-fit-show-21-dealing-with-injuries/#comments Fri, 29 Feb 2008 05:15:48 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/126 http://www.fat2fitradio.com/2008/02/fat-2-fit-show-21-dealing-with-injuries/feed/ 1 Exercise,injury,physical therapy,R.I.C.E.,side stitch,sprain,treatment Every person who has an active lifestyle will at some point get sidelined from an injury. We discuss training injuries and try to offer some good general advice and tips on the subject. We cover the types of training injuries, the causes, Every person who has an active lifestyle will at some point get sidelined from an injury. We discuss training injuries and try to offer some good general advice and tips on the subject. We cover the types of training injuries, the causes, the treatments, how long it takes to heal, when to return to exercise, how to prevent them and when to seek medical advice from your doctor. We had quite a lot of feedback from our last show where we had an interview with a person who had undergone bypass surgery. We read a sample of what people have been saying about the interview. We also cover a question that dealt with painful side stitches caused from exercise. We offer up about a dozen possible solutions to deal with it. In our News section, Jeff had an article that gave some good diet tips from a person who lost 120 lbs, and a 12-step program to improve your eating and nutrition. Russ had an article about a person who had a Gastric Bypass and their weight loss has stalled, and we also discussed Kirstie Alley quitting her job as Spokesperson for Jenny Craig. Links mentioned in the show: Prevention of running injuries Training through injuries The R.I.C.E. treatment method Sports Injury Cheat Sheet 9 Home Remedies for Side Pain Tips from a person who lost 120 lbs 12 Easy Steps to Eating Better Weight Loss Stalls After Gastric Bypass Kirstie Alley quits as spokesperson for Jenny Craig Recipe of the Week: Sweet Potato Wedges Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/02/fat-2-fit-show-20-gastric-bypass-surgery/ http://www.fat2fitradio.com/2008/02/fat-2-fit-show-20-gastric-bypass-surgery/#comments Sat, 23 Feb 2008 06:32:58 +0000 Russ Turley http://www.fat2fitradio.com/archives/124 http://www.fat2fitradio.com/2008/02/fat-2-fit-show-20-gastric-bypass-surgery/feed/ 2 diet,fitness,gastric bypass,morbid obesity,Weight loss Have you ever thought that gastric bypass surgery might be the solution to all your weight problems? Is it a cure all for the overweight and obese? - On this week's show, we diverge from the norm with an interview with Victor Cajiao who is a Podcast... Have you ever thought that gastric bypass surgery might be the solution to all your weight problems? Is it a cure all for the overweight and obese? On this week's show, we diverge from the norm with an interview with Victor Cajiao who is a Podcaster from California. Victor was the recipient of gastric bypass surgery in December 2004. Victor shares with us the story of his weight gain, the decision to have gastric bypass surgery, the risks involved in the procedure, the immediate aftermath of the surgery and his weight loss that resulted. Victor also shares his thoughts on food addiction, lifestyle change and what has replaced food in his life. It is a very candid and honest interview, and Victor's perspective four years after the event is very insightful. There is no hype here, just a frank and open discussion that you may not be able to find elsewhere. Be sure to let us know your thoughts on the subject by posting a comment here on the blog, or over at the Fat 2 Fit Support forum. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/02/fat-2-fit-show-19-emotional-eating/ http://www.fat2fitradio.com/2008/02/fat-2-fit-show-19-emotional-eating/#comments Fri, 15 Feb 2008 06:16:30 +0000 Russ Turley http://www.fat2fitradio.com/archives/121 http://www.fat2fitradio.com/2008/02/fat-2-fit-show-19-emotional-eating/feed/ 2 depression,loneliness,overeating,triggers,Weight loss Emotional Eating - we all do it. We eat when we are happy at weddings, we eat when we are excited at sporting events, and we even eat when we are sad at funerals. Most of us have learned to associate any emotional feelings with eating. Emotional Eating - we all do it. We eat when we are happy at weddings, we eat when we are excited at sporting events, and we even eat when we are sad at funerals. Most of us have learned to associate any emotional feelings with eating. The problem with keeping our weight down is that in our society we are always eating for many more reasons that hunger. We discuss some of the major causes of emotional eating, the common triggers and give some suggestions and alternatives to emotional eating. In our E-mail and comments section, we answer an email from Shon about splitting up workouts, a question about the reason why your body will digest its own muscle if you don't eat enough calories, and a question from Josh about late night snacking. Jeff's news items dealt with a study that found that the richer a man is the more he weighs, but for women, it is the opposite. His second article was ten weight loss tips from little kids - invaluable common sense from kids about weight loss. Russ found a good music podcast that will match the "couch to 5k" running program and a no-brainer way to cut calories. Links mentioned in the show: Rich men are fat, Rich women are slender Weight loss advice from little kids Podrunner introduces Intervals for Couch to 5K The No-Brainer Way to Cut Calories The Emotional Eating Test Recipe of the Week: Healthy Pizza Pizza Dough Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/02/fat-2-fit-show-18-weight-loss-pills-and-supplements/ http://www.fat2fitradio.com/2008/02/fat-2-fit-show-18-weight-loss-pills-and-supplements/#comments Fri, 08 Feb 2008 08:52:05 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/116 http://www.fat2fitradio.com/2008/02/fat-2-fit-show-18-weight-loss-pills-and-supplements/feed/ 3 Diet Pills,Mahalo,Weight Loss Drugs,weight loss supplements Do all of these weight loss pills and potions actually work? There are so many choices out there and they all have a huge list of ingredients. Should you try out a couple of them to see how they work for you, or should you just save your money? - Do all of these weight loss pills and potions actually work? There are so many choices out there and they all have a huge list of ingredients. Should you try out a couple of them to see how they work for you, or should you just save your money? There are two sides to this issue. We discover that Pharmacists have a very different perspective than the commission-based salesman at the local health food store. We discuss the difference between drugs and dietary supplements, the safety of weight loss supplements,where you can find them, where you should get advice about them, which are the most popular ones, what are the most popular active ingredients in them, and which ones are recommended by pharmacists. In our email and comment section we had a lot of feedback that simply offered a lot of great advice for our listeners. Miranda left a comment on the blog about food addiction, we read a portion of a post made by Curt in the Fat2Fit Support group, and an email by JC from Dublin, Ireland who discussed the benefits of riding a bike to work. In our News/Education section Jeff and Russ discussed an article that listed over 50 diet tips. Russ also found a great link on Mahalo that was a perfect summary about all of the basics of weight loss. Links mentioned on the show: 56 Weight Loss Tips Mahalo's Summary of Everything about Weight Loss What you get when you search for "diet drugs" in Google What are Dietary Supplements Guide to Herbal Remedies Information on Hoodia Information on Ephedra Recipe of the Week: Mexican Fajitas Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/01/fat-2-fit-show-17-fitness-scams-prey-on-desperate-dieters/ http://www.fat2fitradio.com/2008/01/fat-2-fit-show-17-fitness-scams-prey-on-desperate-dieters/#comments Fri, 01 Feb 2008 06:23:02 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/114 http://www.fat2fitradio.com/2008/01/fat-2-fit-show-17-fitness-scams-prey-on-desperate-dieters/feed/ 2 diet scams,Fitness Products,Kevin Trudeau,Weight loss,weight loss scams If you have ever wondered which fitness product scam or diet scam is the best - they are all equally full of crap and a waste of money. We discuss all of the worthless items that seem to be advertised everywhere. If you have ever wondered which fitness product scam or diet scam is the best - they are all equally full of crap and a waste of money. We discuss all of the worthless items that seem to be advertised everywhere. They all seem to offer quick weight loss and incredible results. How is it possible that these obvious false claims don't end up with someone going to jail? We talk about Kevin Trudeau who is the King of Scams and has been fined multiple times by multiple States and the FTC for all of his dishonest advertisements. We also offer some practical advice so that you don't end up getting sucked into the sensational claims of these products. Jeff's news items dealt with a study that showed that some people are better off not dieting than going on a continuous cycle of yo-yoing with their weight and a seductively simple new diet gimmick. Russ found an article where a person is going on the "Super Size Me Diet" to lose weight. The catch is, he is going to exercise at the same time. His second news item dealt with Doctors who do not want to treat people who are overweight or smoke. He also found a very motivational YouTube video that chronicled a 77 lb weight loss journey. Links Mentioned in the Show: E-mailing "Eat All You Want and Still Lose Weight" for the evidence Weight Loss: Does Dieting make you fat? The Six Word Diet Super Size Me Too YouTube Video of a young woman's 77 lb weight loss UK Doctors don't want to treat obese people From MSNBC "Shape Up Solution or Scam?" Kevin Trudeau - The King of Scams The Weight-Loss Cure "They" Don't Want You to Know About FTC charges 3 electronic ab belts with false claims Tips for buying exercise equipment www.dietfraud.com www.dietscam.org As Seen on TV - TV junk in a real store Recipes of the Week: Game Day Chili Recipe Low Fat Cornbread Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/01/fat-2-fit-show-16-body-image-and-self-esteem/ http://www.fat2fitradio.com/2008/01/fat-2-fit-show-16-body-image-and-self-esteem/#comments Fri, 25 Jan 2008 06:34:52 +0000 Russ Turley http://www.fat2fitradio.com/archives/111 http://www.fat2fitradio.com/2008/01/fat-2-fit-show-16-body-image-and-self-esteem/feed/ 1 Body Image,Childhood Obesity,Self Esteem,TLC Documentary,weight loss scam In the movie "The Matrix", your "real body" is somewhere else and you live your life in a computer simulation. The way that your body appears in the Matrix is your "residual self-image", or in other words, your brain makes your Body Image into reality. In the movie "The Matrix", your "real body" is somewhere else and you live your life in a computer simulation. The way that your body appears in the Matrix is your "residual self-image", or in other words, your brain makes your Body Image into reality. We discuss Body Image and the implications of having a negative or positive one. Many people have a Body Image that isn't realistic or similar to what their real body looks like. We talk about how your body image can actually affect your subconscious reasoning and impact your conscious behaviors for good or for bad. There was a new documentary on TLC entitled "My Shocking Story, Too Young to Be So Fat". It raised some serious concerns from both Jeff and Russ about the childhood obesity epidemic that is going on. We discussed a 13 year old girl who was morbidly obese and wanted weight loss surgery. We brought up the topic about responsibility with obesity in children. A parent is 100% responsible for an obese child at 5 years old, but what about a 15 year old? We decide that we will tackle this issue on an upcoming episode. In our email and comment section, Russ was informed about where the term "Phedippidations" came from, Jeff answered a question on doing cardio first thing in the morning on an empty stomach, Russ answered a query about eating at your Basal Metabolic Rate or slightly below, and Jeff responded to a comment about whether to count the calories in "Negative Calorie Foods". We played our first comment that came in from our voice mail line from James. In our news section, Jeff brought up a new weight loss scam that is currently being advertised. "Eat all you want and still lose weight" is the mantra of its advertising campaign. With a little discussion, is was painfully obvious as to the ridiculousness of the product and it's claims. Russ discussed an article from Consumer Reports that discussed eating soup or salad before your meal to help with weight loss and also some other great points. Links mentioned in the show: The hero behind the name Phedippedations Eat All You Want and Still Lose Weight Eat Soup or Salad before your meal to lose weight Body Dysmorphic Disorder 10 Will Powers to a better body image Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/01/fat-2-fit-show-15-fast-food-and-dieting-detours/ http://www.fat2fitradio.com/2008/01/fat-2-fit-show-15-fast-food-and-dieting-detours/#comments Fri, 18 Jan 2008 08:25:45 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/104 http://www.fat2fitradio.com/2008/01/fat-2-fit-show-15-fast-food-and-dieting-detours/feed/ 10 Diet Detours,Eat Clean Diet,Fast Food,Fast Food Diet,Obese MRI In this show, we cover how to survive in a Fast Food world. In a perfect world, everyone would always have nutritious meals handy and would never need to eat Fast Food. In reality, there will always be times when you will have no choice but to eat at... In this show, we cover how to survive in a Fast Food world. In a perfect world, everyone would always have nutritious meals handy and would never need to eat Fast Food. In reality, there will always be times when you will have no choice but to eat at these restaurants. We discuss how to eat out and not blow your diet, and give tips and advice on the best and worst things to eat. In our comments and email section, we answered an email from Jon who was looking for an easier running program to get started, Farah asked us about what we though about the "Eat Clean Diet", and a short listener profile from Karen. Jeff's first news item dealt with a picture that showed an MRI photo of an obese person vs a person of a healthy weight. It is quite an amazing picture and you can see how fat crowds internal organs. We then moved on to a lengthy article which dealt with a wide range of possible dieting detours and their solutions. Russ found a cool website that will tell you how much activity you need to do to lose one pound of fat. You enter your weight and then choose from a wide variety of activities and it tells you how long you need to do that activity. Links mentioned in the show: How to get started with running 4 Weeks to 1 Mile running program Follow Russ as he does the Couch to 5K program How to Overcome Dieting Detours Fat vs Obese MRI photo Activities to lose 1 lb List of healthiest fast foods Russ' favorite healthy fast food restaurant Recipe of the week: Roasted Winter Vegetable Soup Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/01/fat-2-fit-show-14-running-for-fat-loss/ http://www.fat2fitradio.com/2008/01/fat-2-fit-show-14-running-for-fat-loss/#comments Fri, 11 Jan 2008 17:03:09 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/105 http://www.fat2fitradio.com/2008/01/fat-2-fit-show-14-running-for-fat-loss/feed/ 5 alcohol,Heart Rate,phedippidations,Podcast,popcorn,running,vitamin b How do you effectively use running for weight loss? How do you even get started if you haven't run farther than the distance from your couch to your fridge in years? How do you make sure that you will progress but not get injured along the way? How do you effectively use running for weight loss? How do you even get started if you haven't run farther than the distance from your couch to your fridge in years? How do you make sure that you will progress but not get injured along the way? We cover all of the basics and give suggestions and links for running podcasts and training programs. In our Listener E-mail section we answered questions that dealt with monitoring your heart rate while exercising, counting calories if you already eat natural whole foods, and why all popcorn is not the same for health and calories. In our news section, Russ found several studies that pointed to evidence that moderate drinking and exercise were they key to a long life. What was really surprising, was that people who drank moderately lived longer than people who didn't. Jeff referred to an article out of Oprah Magazine that dealt with the latest craze of "medically supervised" weight loss clinics. Jeff surmised that these clinics are no better than any other diet center who is desperately trying to get its piece of the almighty weight loss dollar. He looked at a specific clinic that puts people on a starvation diet of 400-500 calories, does not want people to exercise, provides expensive vitamin injections, and prescribes other medications and supplements to basically keep you from dying while in your starvation diet. Jeff's guess at how many people will keep the weight off for long term after going on a "medically supervised" weight loss diet would be less than 1% - much less than 1%... Links Mentioned in the show: Fat2Fit Radio Article on Heart Rate and Fat Loss Nutrition of 100 calorie microwave popcorn Do Vitamin B injections help with weight loss? An example of a "medically supervised" weight loss clinic (Dr. Berstein Diet) An investigative report on the Dr. Bernstein Diet Drinking alcohol is good for you - within reason Some basic info and programs for Running The Lore of Running Book Couch to 5K Podcast Phedippidations Running Podcast Recipe of the Week: Healthy Winter Vegetable Soup Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2008/01/fat-2-fit-show-13-new-years-resolutions-goal-setting/ http://www.fat2fitradio.com/2008/01/fat-2-fit-show-13-new-years-resolutions-goal-setting/#comments Fri, 04 Jan 2008 07:07:38 +0000 Russ Turley http://www.fat2fitradio.com/archives/91 http://www.fat2fitradio.com/2008/01/fat-2-fit-show-13-new-years-resolutions-goal-setting/feed/ 1 diet goals,new years resolutions,weight loss goals This may be the most important show of the entire year. Everyone sets New Years Resolutions and almost everyone gives up within the first few months. We cover the strategies that you need to make all of your New Years Goals a reality. - This may be the most important show of the entire year. Everyone sets New Years Resolutions and almost everyone gives up within the first few months. We cover the strategies that you need to make all of your New Years Goals a reality. Just to prove how powerful goal setting can be, we talk about a 20 year study that tracked Yale University Grads. When the graduating class was interviewed and asked if they had clearly written goals along with a plan to achieve them, only 3% did. After 20 years, those 3% were worth more financially that all of the other 97% combined! There is power in setting powerful goals and having a plan of action to accomplish them. There is now an easier way to get to the Fat2Fit Radio Support Group on Traineo. We now have a simpler address that will take you there. Just go to www.fat2fitsupport.com and that will take you to http://fat2fit.groups.traineo.com. The community is growing fast and is becoming quite active with new members joining every day. Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2007/12/fat-2-fit-show-12-buy-yourself-a-fitness-gift/ http://www.fat2fitradio.com/2007/12/fat-2-fit-show-12-buy-yourself-a-fitness-gift/#comments Thu, 27 Dec 2007 17:30:37 +0000 Russ Turley http://www.fat2fitradio.com/archives/85 http://www.fat2fitradio.com/2007/12/fat-2-fit-show-12-buy-yourself-a-fitness-gift/feed/ 5 arm band,bench,dumbbells,fitness ball,gift,gps,iPod,podrunner,scale,yoga This is the Special Holiday Show! - Christmas is now past, and perhaps you didn't get all the fitness products you had hoped for. Here is our top 12 list of gifts that you could buy for yourself. - 1. Podrunner Podcast - it's free, This is the Special Holiday Show! Christmas is now past, and perhaps you didn't get all the fitness products you had hoped for. Here is our top 12 list of gifts that you could buy for yourself. 1. Podrunner Podcast - it's free, hour long music mixes. Each one is designed to match a certain heart rate. For example, if you want an intense workout, choose a music mix that will match your heart rate at 170 bpm. 2. MP3 Player - not only for listening to podcasts, but also music tracks that will get you to move! You don't need an iPod, any MP3 player will do. 3. Large 12 month dry-erase marker calendar - use this to plan out your goals and keep track of your fitness successes. 4. Workout Arm Band - For your new MP3 player. You can't just hold the player in your hand while running. An arm band will hold your MP3 player in place while keeping your hands free to workout. 5. Fitness Ball - Both the small and large versions of the fitness balls are great, especially when accompanied with a DVD to help you get the most out of the ball. 6. Shoes - How to buy the right athletic shoe. The most overlooked, but very important item. Proper running shoes for walking and running, cross trainers for going to the gym and doing aerobics. 7. Yoga Mat - For those looking to get into Yoga, you'll probably need a mat. Carpet burns aren't fun. 8. The Local Rental Shop - before you buy any large piece of fitness equipment, try renting for a month or two to see if you will really enjoy and use it. It will probably cost you the same monthly as a gym membership, but you won't be saddled paying off something you don't use if you don't like it. 9. Adjustable Weight Bench - Incline, bench press, leg press, with the right set of free weights and an adjustable bench, you can get quite the workout without going to the gym. Pair the adjustable dumbbells with a small bench. 10. Body Fat Scale - body fat percentage is much more important than your weight. These scales will tell you your weight and body fat percentage and a whole lot more. 11. Adjustable Dumbbells - Dumbbells that easily adjust from one weight to the next. They come in one nice neat package. 12. Garmin Forerunner GPS Watch - Track your walking, running, bike rides, inline skating, etc. with the use of GPS technology. It will tell you your speed, heart rate, elevation, pace, etc. Once you get back home, you can import the information from the watch into a free program called Sport Tracks. This will link to Google Earth maps and it will graph and track every possible about your workout. For example, how fast were you moving on that big hill, what was your heart rate, and how did it compare to all of your other runs that went up that hill. Don't forget about the Fat 2 Fit Radio support group at Traineo.com. It's free to join and we hope to see you there! Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2007/12/fat-2-fit-show-11-our-support-community-is-now-here/ http://www.fat2fitradio.com/2007/12/fat-2-fit-show-11-our-support-community-is-now-here/#comments Fri, 21 Dec 2007 07:22:02 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/80 http://www.fat2fitradio.com/2007/12/fat-2-fit-show-11-our-support-community-is-now-here/feed/ 2 We did a post about a month ago entitled "Support in Weight Loss" which dealt with places where people can get some support and motivation in their fitness goals. In response to a couple of e-mails and a comment from a listener looking for other "F2F l... We did a post about a month ago entitled "Support in Weight Loss" which dealt with places where people can get some support and motivation in their fitness goals. In response to a couple of e-mails and a comment from a listener looking for other "F2F listeners" who use the free site "Traineo", we decided to create a "Fat2Fit Radio Traineo Group". If you join up for free on Traineo you can find our "Fat2Fit Radio Group" there. There you can meet up with other listeners with similar fitness goals and you can even sign up Russ and Jeff as your "Personal Motivators". Here is the direct link to the group: http://fat2fit.groups.traineo.com/ Russ' news stories this week dealt with the surprising fact that obesity levels in the United States might actually be leveling off, and the absolute 20 worst restaurant foods in America. Jeff's first story dealt with some great weight loss tips and suggestions. His second story was entitled "How to Make Exercise More Fun than Sex" ... that would be great, wouldn't it. Has public opinion gone too far? Every child knows that Santa is "Jolly and Fat". Does seeing an overweight Santa cause children later in life to gain weight because of this? Is seeing a fat man in a red suit really a horrible negative influence that no child should be exposed to in their formative years? We investigate this controversy and ask for listener feedback. Speaking of the Holidays, how do you keep the food temptations in check? We discuss some strategies to do this without suffering from guilt later on. Any suggestions or tips? Links mentioned in the show: Our Fat 2 Fit Radio Group in Traineo 14 Ways to Kick Weight Loss in the Butt Make Exercise More Fun than Sex Obesity Rates Leveling Off? The 20 Worst Foods in America Keep Santa Fat! Recipe of the week: Fruity Sangria Salad Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2007/12/fat-2-fit-show-10-do-all-diet-books-actually-work/ http://www.fat2fitradio.com/2007/12/fat-2-fit-show-10-do-all-diet-books-actually-work/#comments Fri, 14 Dec 2007 19:03:36 +0000 Russ Turley http://www.fat2fitradio.com/archives/74 http://www.fat2fitradio.com/2007/12/fat-2-fit-show-10-do-all-diet-books-actually-work/feed/ 1 diet books,Kimkins diet,leptin,meal-frequency,weight loss books It is pretty hard to find a diet program or book that doesn't work if you follow their suggested plan exactly step by step. Everybody will lose at least some weight. So... if every program out there works, why are there any overweight people left, It is pretty hard to find a diet program or book that doesn't work if you follow their suggested plan exactly step by step. Everybody will lose at least some weight. So... if every program out there works, why are there any overweight people left, or for that matter why do we need more than a couple of diet books or programs since they all work? We discuss seven of the popular diet programs that we have followed and why they didn't succeed in the long run. We give plenty of advice and suggestions from things that we have learned over the years of trying to follow commercial diet programs. A listener comment about a current diet book that suggested that you should not eat mini meals through-out the day sent our research team into high gear. We covered tons of reasons and research that points to the benefits of eating many times during the day. This also led us to ponder why so many different diet books have totally opposite advice. Jeff's news articles dealt with a study that showed just how expensive "good" food is compared to "junk" food per calorie, and some no-nonsense advice about the 4 principles of weight loss. Russ had a great story that dealt with the Kimkins diet scandal. The Kimkins diet turned out to be an unhealthy and unrealistic diet complete with faked before and after photos. So many people became ill on the program that a class-action lawsuit has been launched. Links mentioned in the show: Research on Leptin Study: more meals per day, lower average BMI NY Times article: Cost of Good Vs Bad Food 7 Tips for eating healthy on a budget The only 4 things you need to know about weight loss The Kimkins diet scandal Recipe of the Week: Low Fat Tuna Sandwich Listen here, or subscribe to automatically receive future shows. Russ Turley & Jeff Ainslie no http://www.fat2fitradio.com/2007/12/fat-2-fit-show-9-some-weighty-issues/ http://www.fat2fitradio.com/2007/12/fat-2-fit-show-9-some-weighty-issues/#comments Fri, 07 Dec 2007 19:05:15 +0000 Jeff Ainslie http://www.fat2fitradio.com/archives/68 http://www.fat2fitradio.com/2007/12/fat-2-fit-show-9-some-weighty-issues/feed/ 1 Weight lifting to lose weight? We discuss the benefits of weight lifting in losing weight and it's benefits in your overall appearance. We were not too concerned in looking like bodybuilders, but adults lose over half a pound of muscle every year as th... Weight lifting to lose weight? We discuss the benefits of weight lifting in losing weight and it's benefits in your overall appearance. We were not too concerned in looking like bodybuilders, but adults lose over half a pound of muscle every year as they age, so just maintaining your muscles takes work! We cover some basic misconceptions of resistance training, a talk about a very simple program to get started. We had a great comment on the blog from a dieter who lost weight on a carbohydrate reduced diet and started gaining the weight back when she started eating almonds. We discussed three reasons why this most likely happened. If you have any questions or comments for us, send us an email or leave a comment on the blog and we will discuss your topic on