Fat 2 Fit #141 – Eating Your Exercise Calories

Written on March 11, 2012 – 5:37 pm | by Russ Turley

The proliferation of apps on iPhones and Android devices has produced some great fitness apps. Tracking calories and tracking workouts becomes super easy with these apps. But each one has it’s own spin on how they track these activities. The most popular apps that listeners ask about are My Fitness Pal and Lose it!. These apps differ in philosophy from us, so listeners often ask about net calories, eating their exercise calories, etc. They are confused because this app that we recommended doesn’t fall in line with our recommendations. Stephanie wrote in asking this question, along with countless others, so we take a look at the differences between eating and exercising the Fat 2 Fit way and the app way. Also in the email and comments section of the show, multiple listeners wrote in about the Human Weight Simulator. Jeff’s gets geeky on this one and talks all about the tools mentioned.

On the Web Report, Russ talks about the book Wheat Belly. The discussion was spurred on by a post on our Facebook page from listener Terry. She read an article on The Huffington Post about wheat. Jeff talks about the website Pinterest, particularly the posts tagged as “fitness”. The ideal body for women has changed multiple times and currently it looks as though most of the women on Pinterest want to have muscular fit bodies. Meanwhile 50 years ago, instead of going on a diet, apparently we were interested in adding “flesh” to our skinny bodies.

Links Mentioned on the Show:
Wheat Belly book
Fitness on Pinterest
Vintage Weight Gain Advertisements
Huffington Post article on wheat
Weight Loss Simulator
Total rethink on dieting
New weight loss math

Recipe of the Week:
Warrigal Greens Frittata

Motivational Quote:
“Tell me what you eat, and I shall tell you what you are.” – Jean Brillat-Savarin

From Pinterest in the fitness section:

  • “Sweat is fat crying”
  • “Exercise to be fit, not skinny. Eat to nourish your body and always ignore the haters, doubters and unhealthy examples that were once feeding you. You are worth more than you realize.

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Fat 2 Fit #140 – Combatting Burnout

Written on February 16, 2012 – 10:00 pm | by Russ Turley

You are doing everything right in changing your lifestyle, but despite seeing progress you’re still feeling burned out. That’s William’s problem. He’s in the gym 6 days a week and is making all his own food. He’s meeting all his daily goals, but he’s getting “tired of doing everything everyday.” Jeff has a doozy of an answer in our email and comments section. Kasia also wrote in about the “insanity” workouts that some are doing. They claim to burn 1500 to 2000 calories per workout. Are they a good idea? Greg also wrote in and helps put your own health in prospective.

On the web report, Jeff has a few articles to discuss having to do with the Strong 4 Life campaign. Be sure to check out the link to show #23 on childhood obesity linked to below for our take on the problem. Russ’ article has to do with overweight doctors. A new study says that portly docs may be doing their patients a disservice by not engaging them in discussion about their weight.

Links Mentioned in the Show:
Show #78 – Lose Belly Fat Now!
Show #23 – Childhood Obesity
Overweight doctor study
WebMD take on overweight doctors
Strong 4 Life
Canada calls Strong 4 Life “Shocking!”

Recipe of the Week:
Healthy Turkey Meatloaf

Motivational Quote of the Week:
“We immediately become more effective when we decide to change ourselves rather than asking things to change for us.” – Stephen Covey

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Fat 2 Fit #139 – Breaking Those Nasty Weight Loss Plateaus

Written on February 1, 2012 – 11:00 pm | by Russ Turley

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



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Fat 2 Fit #138 – Vilified for Being Fat

Written on January 21, 2012 – 9:55 pm | by Russ Turley

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

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Fat 2 Fit #137 – Recovering from an Injury

Written on January 11, 2012 – 11:46 pm | by Russ Turley

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

Fat 2 Fit #136 – 5th Annual Goals Show

Written on January 1, 2012 – 4:34 pm | by Russ Turley

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.

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Fat 2 Fit #135 – Googling for Weight Loss

Written on December 9, 2011 – 3:37 pm | by Russ Turley

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

Fat 2 Fit #134 – Halloween All Year Round

Written on November 12, 2011 – 12:13 am | by Russ Turley

Big dude in Venom costume.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 companyDon’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

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Show Delay

Written on September 6, 2011 – 1:54 pm | by Russ Turley

In case you missed Jeff’s announcement on our Facebook page and were wondering, “What happened to the show?“:

“A new show will be out in a few weeks. I’m dealing with a health issue that has side-tracked the show right now, but as soon as I’m able the show will go on!

In the meantime, you can still go back and listen to all of the older shows. There are also 3 audio clips on our homepage that cover our F2F philosophy, how to break weight loss plateaus, and our top tips and tricks for weight loss.”

Stay subscribed and we’ll talk to you soon.

Fat 2 Fit #133 – Crunches Not Required

Written on August 11, 2011 – 10:34 pm | by Russ Turley

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