Beginner Diet and Fitness Podcast

Moving along into some of the final changes in your DIET, Phase 2 now adds in your 3rd Meal. Contact me with any questions or comments at:PersonalTrainerJOEY@gmail.com Meal #3 amounts: 6-7 ounces of Meat, Poultry, Fish or Dairy, weighed after cooking. AND: 1 medium mixed vegetable salad with 2-3 Tablespoons of Italian or Balsamic, or Caesar, or oil and vinegar dressing. Just no high calories ‘creamy dressings’ like creamy Caesar, thousand island, French, etc.AND: One ½ cup serving of Potato, Pasta, Rice or Ancient Grain or pasta (no sauce/butter, etc.)

Checking in after you have started the diet. I have started also. And in this episode I clarify something that a few of you have contacted me about. You can reach me at: PersonalTrainerJOEY@gmail.com

In today's episode, I review Phase 1 of our 10-Week Shelter-at-Home Diet. In this first phase, I outline how to measure and choose the food you will consume in your first two meals of the day. The third meal, during Phase 1, will be your choice, however measurement is still necessary. Breakfast- Meal #1 2-3 ounces of Meat, Poultry, Fish, Dairy (weighed) OR ½ cup of cereal, with lowfat milk if desired (measured) OR 1 egg AND ½ cup or one medium Fruit (not juice) (measured) Lunch- Meal #2 4 ounces of Meat, Poultry, Fish, Dairy (weighed) AND 1 slice of bread of your choosing AND ½ cup vegetable of choice AND ½ cup additional vegetable of choice Fats: 2 tablespoons of butter, margarine or olive oil maximum for day. Dinner – Meal #3 6 ounces of anything for main dish (weighed) AND ½ cup measure of a side dish AND ½ cup measure of another side dish Drink 6 glasses of water throughout the day AND 1 cup of Milk or Juice during the day Unlimited Coffee or Tea NO DESSERT, NO ALCOHOL first 2 weeks of Diet

Today marks one week until we start the 10-week Shelter-at-Home Diet! As we go through the 4th of July celebrations here in the U.S., I give you some things I'd like you to keep in mind, and I also talk about what food you should stock up on this week in preparation of dieting. A Food Scale is vital in this Portion Size Control aspect of the diet, so please do your best to have that ready for next Tuesday, July 7th.

At the request of many of you, I have moved the starting date of this 10-week weight loss diet to Tuesday, July 7th.

This Diet will start on MAY 25th ! (NOT May 18th) After a two-year hiatus, I am back with Season 4 of this podcast. Starting us out, let's do a 10-week Spring into Summer Diet. This episode is an introduction for the set-up. In this episode I talk about starting the diet on Monday, May 18th....but, maybe that isn't enough time for people to get on board. So let's plan on everyone getting ready and starting on MONDAY, MAY 25th ! (yes, Labor Day!!) The link to the YouTube Channel for this Diet is: https://www.youtube.com/channel/UCE_mChGJ_F2C8qzCuMxtGWQ So therefore, we will start the Diet on Monday, May 25th !

This is a short introduction to The Mediterranean Diet, one of the 3 choices previously outlined for our group diet. In Part One, today's episode, we review what we will NOT eat on The Mediterranean Diet, so as to give you the tools needed to review the foods currently in your home that need to be consumed prior to starting on this lifestyle diet. In Part Two, next week's episode, I will review the healthy and natural foods that do make up the staples of The Mediterranean Diet so you can stock up on these foods to get ready for the group diet, should this diet choice be your selection as to which diet you shall use. ** My apologies that due to the illness and death of my sister that I was not able to stay with the original schedule for the re-boot of this Podcast. I expect to be back on a full regular schedule by June 18th. However, I offer this episode and also Part Two coming next week, so we can begin to get ready to start the Group Diet, no later than the last week of June. I do apologize. **

4-part series about learning to workout. This is excellent for beginners to use in gyms, health clubs, or in your own home. This 4-part series will take you through the steps needed to produce an excellent workout for your own level of fitness. Beginners will love it, and if you're already a seasoned lifter, this is an opportunity to change your technique and get some new growth. This is the introductory episode. 

Types of Workouts. This is Part 2 of a 4 Part series. In this podcast, we review 5 types of workouts and which is best for various levels of training. This is applicable to both Women and Men, both Gym Workouts and Home Workouts. In this, and also Podcast #86, you will learn a solid technique of training that can be used for just toning up your body or for serious muscle growth. No matter if you are a beginner or more advanced, this Workout Series is for you!

The Technique for Workouts. This reviews the workout technique that I have used with clients, as well as my own training, for over 30 years. Whether you are a complete beginner, or just feel stale in your current routine, this technique will get you some great results. If you are looking to only exercise at home, or are planning a gym workout, listen to this Podcast about the cornerstones of workout technique.

New Year's Resolutions ! Is YOUR Resolution this year going to stick? Do you set yourself up for failure? We discuss common mistakes and some preventative measures to ensure your success this year!

Before you sign on the dotted line at a Gym or Health/Fitness Club, make sure you listen to this MUST hear Podcast! I give you insider info on what you need to know to find the gym that is right for YOU. You will hear about what to ask, what to stay away from, how to best protect yourself financially, and how to find a club that truly fits your personal needs. This is one of the best Podcasts I have done. Please give it a listen.

Cravings! Starving! I NEED TO EAT ! Those are the most difficult times of dieting, when you don't feel you have control over your urges. We all have them. No matter what diet you are using as your new eating plan, you are going to encounter unwanted food attacks. What can you do? Just give in to them? Naw.....let's talk about some other realistic tools you can use to get you through those tough times.

Trouble staying on your Diet or getting to the Gym? In this episode, we look at the real reasons behind our quests, and what the true underlying motivational factors are in how to achieve success. 

Negative Social Situations and People Who Do NOT Seem to Support Your Efforts for a New Healthier Lifestyle. It's hard to be proud of your accomplishments when your family or friends give you grief for trying to stick to a healthy diet. In today's Podcast, we examine ways to stay on track and avoid the negativity.

I get TOUGH with your Excuses. This is a Podcast that will result in the loss of some of my listeners. But...I always said I would be truthful. And in this, I take my role as a Personal Trainer very seriously as I give you a no-holes-barred talk about the Excuses that many people make. A MUST listen, if you have not managed to get yourself going with your Diet and Fitness.

Part Two of the Holiday Survival Plan. Today we review some of the diet tips I have previously outlined. If you have NOT heard those episodes, please go back to Episode #105 and follow from there, as I go into more detail on these points. This is a quick reference for you to list, so you go through the Holidays (or any time during the year), armed with a plan of action and restraint, and the tools that will help you stay on your eating plan, or at least reduce some of the common mistakes we all make in social situations. 

Part 1 of a two-part series on learning dietary self-control and proper etiquette as a host or guest of a Holiday Dinner or Party.

A quick podcast outlining my challenge for myself while visiting Disney World and Universal Studios. I also remind you to get everything ready for the start of the new diet period beginning October 1st!

Do you find too many excuses for staying on a healthy diet and working out? Do you argue with yourself about whether or not you have the energy, time, etc. to really prioritize your health? In this episode, I speak about a personal experience where I was trying to find the proper motivation and I discuss a behavioral modification exercise that can be very useful.