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Season one of the Ingrained & Balanced podcast provided key insights and covered critical components for achieving and maintaining physical and mental wellness. Before the podcast returns for its second season, tune in to this episode to catch up on the themes that Ingrained & Balanced has covered thus far.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. This podcast episode examines the engaging themes, special guests, and exciting health concepts the show explored throughout its first season. Listen as Lonnie and Marty recall some of the eye-opening moments captured within the first season and discuss how these have motivated them to live a well-balanced lifestyle.
Listen to Lonnie and Marty reflect on Season OneCold showers and Cool Dips – Alex Crockford (2:42)
One of the special guests who joined the podcast this season was Alex Crawford, an online trainer who shares inspiring videos and tutorials to help his viewers incorporate healthy habits into their lives. Marty shares how people can apply Alex's advice to help them stay motivated. Some techniques and practices they discuss include the importance of cold water therapy for reducing inflammation and looking and feeling younger. This segment contains part of Alex's interview, where he shares his thoughts on moving past mental challenges to adopt healthy habits.
The Negative Habit Hamster Wheel – Jeanine Grayson (11:14)
This season covered many impactful topics, including methods for stopping negative habits. In episode 4, the hosts were joined by Janine Grayson, a life coach, who offers her advice for quitting unhealthy or harmful habits. She explains how identifying and addressing these habits are essential to getting off the "hamster wheel" and adopting a new positive mindset. Together, they discuss the importance of shifting your mindset and maintaining the willingness to try new approaches.
The Ins and Outs of Intermittent Fasting – Jaclyn London (14:42)
On episode 6, special guest Jacqueline London shared her professional insights on the ins and outs of intermittent fasting. Jacqueline is a dietician, brand consultant, nutrition, and health media expert. Throughout the episode's discussion, she and the hosts shared their opinions and knowledge on dietary practices and how they can be applied to different lifestyles. While methods like intermittent fasting can be controversial in the media and online, these habits can be healthy depending on the person and their unique lifestyle. Jacqueline shares her opinions on the trend and its long-term sustainability.
Destress and Decompress – Ray Austin (18:00)
The next segment covers episode 11 with Ray Austin, a retired NFL football player in his mid-40s who has worked hard to improve his exercise and eating habits. In the episode, Ray discussed what has changed in her exercise routine as he has aged and what eating habits he maintains to stay in shape. Intermittent fasting and sleep are crucial elements of his lifestyle, and he discusses his methods for decompressing at the end of the day to reduce his tension, stress, and anxiety. Some habits covered include yoga, meditation, exercise, and even unwinding with a glass of wine.
Foundation Training – Jessie Salas (23:40)
Exercise isn't always easy and painless. On episode seven, guest Jesse Solace lets listeners in on how foundation training has helped him stay in shape while identifying and overcoming his pain points. After sustaining an injury, Jesse got involved in foundation training to identify and treat some of his body's imbalances. In a recording of this episode, Jesse shares how he now uses Foundation Training to help other people target their body's weaknesses and improve their overall physical wellness.
Cancer and Control
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Exercise can help people get in shape, but it also requires fuel from the body for energy. But with metabolic efficiency training, people can train their bodies to burn fat as a primary fuel source and improve their ability to utilize this energy efficiently during their workout.
Ingrained & Balanced is a podcast about health, Fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty interview Erik Marthaler, a personal trainer, owner of a unique fitness center, and expert in metabolic efficiency training. Together they discuss how the right methods can help people burn fat and optimize their physical fitness.
Listen to Lonnie, Marty, and Erik discuss metabolic efficiency trainingIntroducing Erik (0:05)
This episode of Ingrained and Balanced begins by introducing the guest speaker, Erik Marthaler. Erik is a personal trainer and owner of a fitness center covering all different kinds of training methodologies and disciplines. Erik kicks off the interview by describing the healthy habits that he practices at the beginning of each day, like drinking water and taking a break from his screen time. Practicing hydration is always a beneficial way to fuel your body and prepare for the day's activities.
What is the uniqueness of lateral Fitness? (4:45)
Erik is a full-time trainer and business owner and shares insight into his day-to-day lifestyle on the episode. He explains how training is a core contributor to his business's success and describes what makes this type of exercise so unique. Lateral Fitness is a boutique studio gym that approaches wellness through different trainers, therapists, and other health services. The specialists, trainers, massage therapists, and technicians all work to improve the health of the gym's clients. He also shares the insights he gained from some of the trainers working at his gym on ways to improve overall wellness.
Health and Excuses (11:10)
The speakers take time to discuss dietary wellness and the struggles commonly associated with trying to achieve it. Together, they share their thoughts on excuses for not eating well and how meal prep can help people with little time each day to cook healthy foods. Erik's clients are often looking to improve their mental and physical health, and he explains some practices that anyone can incorporate into their routines to improve these facets, like meditation and mobility training.
Hacks to improve your strength and endurance. (18:15)
Strength and endurance are important to living an active and fulfilling lifestyle. Lonnie shares a tip with listeners on how people who work at desks can improve their mobility throughout the day. Erik speaks on the different training styles that are gaining momentum today and how each of them serves different purposes when it comes to achieving fitness goals like building strength or improving endurance.
Metabolic efficiency training. (21:23)
Some believe that running can cause physical damage, while others praise this form of exercise for its simplicity and convenience. Erik weighs in with his opinion and explains how some exercises may be better for certain individuals than others. Factors like individual body types, injuries, and personal preference can all impact the success that a person may have with exercises like running. The speakers also discuss how running releases endorphins and the positive impact that this can have on people's mental health.
How to reduce carbs and fat. (24:57)
One of Erik's main focuses involves metabolic efficiency training. He provides a background on this topic and explains how it applies to different individuals that apply it. Metabolic efficiency training involves practices that train the body to utilize fat storage as a primary fuel source rather than its carb
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Saknas det avsnitt?
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Life has many twists and turns that can significantly impact our wellness – if we let it. But although health adversities and other obstacles can challenge our ability to maintain our fitness, overcoming these issues and getting back on track truly make people winners.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Ron Radvinsky. Rod has experienced his fair share of challenges in his physical wellness journey, but together he and the hosts discuss how showing up and putting in work has helped him succeed.
Listen to Lonnie, Marty, and Ron discuss the benefits of getting back on the track to wellnessIntroducing Ron (0:05)
This episode begins by introducing special guest speaker Ron Radvinsky, who joins the episode to share his incredible story. Ron has experienced some ups and downs in life but always finds a way to get back on track and overcome adversity. Today he is here to discuss what triggered them to get back on track and the healthy habits that help them maintain their wellness. This starts with Ron sharing what he did this morning regarding a healthy routine. He explains that most mornings, he visits the gym and makes himself a protein shake as fuel to move him forward throughout his day.
Gymtimidation and Getting Started (3:06)
Earlier in life, Ron experienced gym intimidation. This is common, especially for people like Ron, who found themselves dreading P.E. growing up. He shares how the discomfort he felt around fitness growing up led to his gym avoidance – and how he found the answer to his fitness in running a 5k. From learning to improve with others in a "run club" to running his way around LA, Ron achieved his physical fitness in a way that worked for him. And Ron's journey had a few twists and turns along the way that helped him realize his full fitness potential!
The Greatest Accomplishment (9:59)
When it comes to physicality, Ron says that completing a marathon was the greatest accomplishment of his life. Not only did it change his attitude toward fitness, but it helped him realize all that he could endure. Of course, running comes with its challenges. Together, Marty and Ron share their thoughts on the common problems athletes "run into" as they run, from chafing to overcoming your natural aversion to starting a fitness journey.
Don't Forget Your Excuse (17:36)
For Ron, winning a race means showing up and getting to the starting line. He explains that people should always bring their excuses with them when they participate in athletic activities because, at some point, something will go wrong. And when it does, you have to accept it and make the choice to go on. He shares a moving story about pushing himself to complete a race, even when his excuses were stacked against him.
Twists and Turns (21:05)
Running is no longer a part of Ron's life after he developed immense Achilles tendinitis. This negatively impacted his health and wellness path for a little while, leading to weight gain and depression from losing running as a social outlet. From a sugar addiction to a lack of motivation, Ron explains how his injury affected him physically and mentally over his four years without fitness and the things that made him realize he needed to change.
Getting Back On Track (27:04)
While diet is an ongoing challenge, Ron's fitness has greatly improved since his injury. He discusses how he got back into exercising after COVID. He explains the mental toll that the pandemic took on him and how prioritizing his spiritual and mental health helped motivate him to improve his physical health as well. With the help of his nutritionist Tim Liu, he built up his fitness and met his goal of getting in shape before age...
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Maintaining healthy habits can be challenging. After all, it isn't easy adjusting to significant lifestyle changes. However, people can ingrain healthy exercise and fitness practices within their daily lives if they begin with small, sustainable habits.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Tim Liu, an online fitness and nutrition coach who helps people lose fat and build muscle on terms that work for them! Together, they discuss how people can adopt sustainable wellness habits that they can maintain for life!
Listen to Lonnie, Marty, and Tim discuss maintainable habits to achieve a healthy lifestyleIntroducing Tim Liu (0:05)
Lonnie and Marty introduce this episode's special guest, Tim Liu. As an online fitness and nutrition coach, Tim teaches his clients how to lose fat and build muscle without having to live in the gym or give up all their favorite foods. Instead, he teaches sustainable habits that people can maintain for life to help them keep their weight loss results. Tim explains the healthy habits he practices in the morning to start his day with a protein boost. The speakers also have a quick discussion on protein bars and whether they are a good source of protein for on-the-go.
Tim's Path to Becoming a Fitness Trainer (4:30)
Most people's fitness journeys begin with an event that triggers their desire to improve their physical wellness. Tim shares his own experience that prompted him to start his health journey of studying nutrition and fitness to lose weight and get in shape. He also explains how he began his fitness journey that led him toward becoming a fitness trainer through online coaching.
The Fitness Training Process (8:58)
Fitness trainers must identify their client's needs to help them improve their wellness, as everybody's needs are different. Tim walks listeners through the process of connecting with clients and determining their current lifestyles and future needs. From there, he curates personalized plans to help them sustain a healthy lifestyle with ingrained good habits for them to adopt.
Motivation vs. Discipline (10:48)
Lonnie and Marty have always differed in their opinions regarding motivation and discipline. While some people argue that motivation is the driving force toward positive lifestyle changes, others believe discipline is more important for achieving long-term results. Tim weighs in with his insights and explains how to convert the temporary effects of motivation into permanent discipline. He explains how he works with clients to ingrain discipline by mapping out healthy habits they can maintain. According to Tim, smaller achievable goals are less overwhelming and help keep people on track.
Two Major Habits (15:36)
Everybody's lifestyle situations and fitness goals are different, but are there any general habits that everybody should adopt to improve their wellness? Tim provides his expertise by sharing the two significant habits that he believes everyone should maintain to live healthier lifestyles. He also explains one of the biggest detriments to a lifestyle that more people should address to improve their physical wellness.
Common Problems (20:09)
In Tim's profession, he meets many people with unhealthy lifestyle practices. However, he explains to Lonnie and Marty that portion control is the most common problem that his clients experience today. Due to a lack of common knowledge on healthy portion control, he shares how people are unknowingly overeating and having difficulty with their diets as a result.
Where to Start (22:10)
Where should someone start if they want to improve their eating habits? According to Tim, it's best to...
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Sometimes it takes experiencing a significant health event to realize the importance of maintaining wellness. A physical condition may result from an unhealthy lifestyle or be a sign that healthy change is necessary. That said, making beneficial habit changes to achieve a healthier and more balanced life can help people overcome their health-related adversities.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Sarah Machemer, a strength training, and fat loss coach who helps clients online to live a healthier and more well-balanced lifestyle through her approach, called be.FIT by Sarah. Sarah explains how her Crohn's disease diagnosis began her journey of adjusting her wellness habits to continue living a healthy and fulfilled life.
Listen to Lonnie, Marty, and Sarah discuss overcoming adversities with healthy lifestyle habits.Introducing Sarah (0:05)
This episode begins by Introducing the special guest speaker Sarah Machemer, a strength training, and fat loss coach. Sarah had to overcome health-related adversities as a part of her wellness journey. After receiving a diagnosis of Crohn's disease, she was forced to make habit changes to live a healthy lifestyle and maintain her physical fitness. She joins Marty and Lonnie on the show to discuss her health habits and advice for leading a healthy life while having a physical illness.
Sarah's journey to becoming an entrepreneur. (2:13)
Sarah's journey to where she is today was highly impacted by her diagnosis of Crohn's in college. She explains the process of learning to care for her body and safely manage her autoimmune disease by watching her diet, alcohol consumption, daily habits, and stress levels. After experiencing high stress, she noticed a decline in her health, and eventually, she developed Pyoderma. Her health journey continued to take ups and downs, and she realized the importance of maintaining her physical wellness to keep her condition at bay.
Why don't doctors tell you anything about diet? (7:11)
Sarah shares her experiences receiving treatment at the University of Chicago for Crohn's disease. Despite the organization's reputation for providing peak gastrointestinal care, she explains that doctors neglected to explain the effect that her alcohol consumption and other habits had on her condition. She has since learned and preached the importance of nutrition and gut health for those with her illness. Lonnie, Marty, and Sarah hold a discussion about the need for doctors to advise patients on the importance of dietary health rather than just suggesting medication as a form of treatment.
Where did you get the ideas for the changes you made? (13:17)
In order to get better, Sarah had to completely change her lifestyle. She describes the adjustments she made to her habits to improve her diet, stress levels, and overall health. Sarah hadn't always maintained healthy nutrition, having had an eating disorder as a teen and undergoing strict diets during her years as a gymnast and bodybuilder. However, she explains how her intuitive ideas led her to make these lifestyle changes and how nourishing herself with healthy food positively impacted how she felt.
The shift from looking good to feeling good. (18:44)
In the past, Sarah would exercise with a focus on her physical appearance. Today, she instead focuses on gaining the proper exercise and nutrients to improve how she feels, both physically and mentally. She shares how she reached her moment of realization that prompted this shift in focus and how her new lifestyle habits have helped her reduce her stress levels and continue to live a healthy, fulfilling life.
How to start your day with gratitude....
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In order to stay active and continue participating in the activities you enjoy, you need to maintain your mobility, especially as you age. Fortunately, exercises and other fitness methods and practices can help people of any age increase their mobility and strength, so they can continue living a fulfilling life and pushing past their mental limits.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Bobby Aldridge, a physiotherapist and educator of physical movement. With his program BAMmetrics, Bobby shares his proprietary system to fulfill his mission of helping people move with ease, grace, and power to eliminate pain, reduce the chance of injury, and maximize performance.
Listen to Lonnie, Marty, and Bobby discuss mobility practices for maintaining an active lifestyle.Introducing Bobby (0:00)
On this episode of the Engrained and Balanced Podcast, our hosts introduce Bobby, a physiotherapist with over three decades of experience as an athlete, student, and educator of physical movement. As a double division one college athlete playing basketball and baseball, Bobby faced an injury that impacted his athletic success, leading to his interest in prehab and rehab. Now he is the developer and founder of Bobby Aldridge Method (BAM)metrics. He is sharing his proprietary system used by professional athletes to help people increase mobility, unlock joints, and eliminate dysfunction while alleviating pain, preventing injury, and improving performance.
Daily habits for physical health (2:27)
Bobby shares the habits he practices in the morning to start the day. As a 53-year-old, he shares how practicing runners stretches for mobility helps him feel better throughout the day. He explains that stretching throughout the day is a lifestyle people should adopt to feel better and improve their movement, strength, and functionality. Bobby, Lonnie, and Marty also discuss cold showers for inflammation and the best mobility exercises to perform in the evening to reduce pain.
Mobility Training and Powerlifting. (8:59)
Bobby and Marty discuss mobility and powerlifting and how to alleviate some of the pain that these exercises can involve. For example, practices like foam rolling and stretching before lifting can be helpful for taking out knots and stretching without causing pain. In addition, Bobby shares some of the key insights he learned about pain relief for powerlifting from other professionals in his field.
The limits of what you can do. (14:59)
According to Bobby, mobility is critical to improving performance, reducing pain, and letting you do what you love. Although we often set limits for ourselves, Bobby explains how he and others have discovered their true physical potential through mobility training. By practicing his mobility exercises, he has increased his functionality and enabled his body to push past his mental limits.
The power of the mind and strength (20:25)
Many adults, especially men, suffer from lower back pain. This can often stem from poor habits, like posture and diet. Bobby uses a balance ball, explaining that the more movement someone participates in, the less pain they experience. He also believes in the power of the mind when it comes to physical pain, in that the more you think about and focus on the pain, the more present the pain will seem. Bobby believes that the power of the mind can influence our perception of pain. Our speakers also discussed the cause of pain, the importance of being familiar with muscle groups and incorporating full squats into everyday life.
Soft tissue work, stretch, then lift. (27:28)
Soft tissue work and stretching before lifting are essential for...
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There is so much information out there about nutrition and wellness that it can be hard to keep up with which info is fact and which is fiction. While health quick fixes are tempting, they usually don't produce long-term success. So what is the best way for people to find and follow healthy practices to maintain their nutritional wellness? The answer may be through continuing education.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Debbie Peterson and Wendy Bright-Fallon of the Nourish Noshes Podcast. Through their health podcast, Debbie and Wendy provide their listeners with continuing education on nutritional wellness to help people create balance through optimized nutrition and essential habits for authentic vitality.
Listen to Lonnie, Marty, Debbie and Wendy discuss healthy practices for maintaining nutritional wellness.Introducing Nourish Noshes (0:05)
This episode features the hosts of a popular podcast called the Nourish Noshes Podcast, Debbie and Wendy. Debbie and Wendy are each national board-certified health and wellness coaches who work with individuals, professionals, athletes, families, and businesses, helping people navigate the complex world of wellness. They have authored books, run their wellness podcast, created an incredible website, and do some public speaking, all with a mission to help make the world a healthier place. Since 2008, they've been health advocates of living a vibrant and thriving life, helping their clients do the same with their five foundations of health philosophy.
Daily Wellness Habits (2:06)
The podcast guests share their daily habits for maintaining and supporting their wellness. Speakers Debbie and Wendy discussed habits like meditation to start the day and shared their thoughts on drinking warm vs. cold water in the morning. While Eastern medicine suggests ingesting room temperature or warm water, others avoid cold water because they feel it shocks the system. Regardless, wellness depends on people experimenting and practicing the habits that feel right for them and their bodies.
Being in Tune With Your Body (6:41)
Everybody's body is different, and how the body responds to a type of exercise or food is unique. Still, trying different things and staying attuned to your body will help people live well-balanced lives. In addition, the more in tune you are with your body, the more you can recognize the positives and negatives of new things. The speakers discuss this concept and the importance of being in tune with one's body.
The Health And Wellness Journey (8:13)
Debbie and Wendy discuss how they met and started their health journeys. Debbie learned about holistic health while she was trying to become pregnant. Whereas Wendy had to transition from her background in corporate America to where she is today. Each of them shared their stories and how the events within their lives led to their current positions in the culture of health and wellness.
Lifestyle Changes and Migraines (12:11)
Marty has always suffered from migraines, and he and the guest speakers share their theories on why migraines tend to disappear after people make positive changes in their lifestyle and nutrition. While migraines can be connected to hormones, lifestyle habits, and practices can influence how often they occur. Wendy shares what helped her with warding off her migraines and the lifestyle changes that she believes directly affected how she feels and how migraines affect her today.
The Five Foundations of Health and Wellness (16:19)
There are no quick fixes when it comes to health and wellness. Although many companies advertise quick fixes, positive changes come from consistency and work. Wendy and...
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Everyone, even professional athletes, must overcome struggles in pursuit of their fitness goals. As a competitive athlete and former Olympic hopeful in luge and speed skating, Patrick Quinn would know. He has led a remarkable life journey experiencing the ups and downs of athletic competition at its highest level, from hockey in college to the US Speedskating program, the US National Luge Team, a national championship, and a World Cup. So what advice can a professional athlete with an extensive past in athletic competitions give about achieving physical and mental wellness?
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Patrick Quinn to discuss his athletic journey. In this episode, Patrick shares his motivators for accomplishing everything he has in terms of his competitive pursuits. In addition, he gives listeners an inside look at what he has learned from his athletic career and what he's doing now to stay healthy and balanced in his daily life.
Listen to Lonnie, Marty, and Patrick discuss the value of persistence and motivation for meeting physical goals.Introducing Patrick Quinn 00:00
Patrick Quinn has had an extensive career in sports and athleticism. He was a national champion in the US speed skating program, a US National luge team member, a World Cup medalist, and an alternate to the 2006 USA Olympic luge team. He merged his love of sports with business when he created his firm, Q Sports Marketing Inc., which manages athletes' careers and orchestrates endorsement deals. About 10 years ago, he decided to represent more Paralympic athletes, which inspired him to do an Ironman competition in his 50s. Today he is still busy with work, family, and maintaining his wellness.
Routines and Habits 2:37
Patrick discusses the routines and habits that he practices each morning to maintain his wellness. He explains that working out in his home gym early in the morning helps him get a productive start to his day. Patrick shares his reasoning and why he believes that exercise, after waking up, impacts his physical and mental health. He also talks about hydration as a key factor in his morning routine.
The Ironman Competition 7:18
Patrick ended up training for an Ironman but has an extensive history of participating in many different sports, including hockey, speedskating, and luge. He discusses the events and inspiration throughout his life and career that led him to make this switch in his athletic pursuits. He also discusses his history of balancing his professional duties, sports interests, and home life throughout his career. Finally, Patrick explains the biggest lesson he learned throughout his Ironman training.
What is Your "Why" 22:16
Everybody's inspirations for following their pursuits come from a different place. Patrick, Lonnie, and Marty discuss the concept of finding inspiration to cross the starting lines on their fitness journeys and continue onward to finish the race. For Patrick, his inspirations include his wife, children, and the people that he surrounds himself with. He explains how he remains resilient throughout his athletic struggles and drawbacks and continues pushing forward.
Confidence and Continuous Effort 30:45
Patrick explains how his background and family life influenced his decisions to take risks and follow his athletic ambitions. He credits his success and perseverance in his athletic journey to his confidence and belief in himself, which fueled his effort toward his goals, even in the face of obstacles. He believes in the principle that if he continues putting in effort, it will eventually pay off.
Patrick’s Habits 34:33
Patrick believes the time to dream is when you are in bed, but the morning...
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Everyone experiences changes throughout life, whether due to aging, career developments, new technology, or other lifestyle factors. However, people can maintain physical and mental wellness by positively transforming their wellness habits.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Ray Austin, a former professional football player who has lived many lives since his time in the NFL. From becoming an established actor and model to Co-founding the world's first fan-run pro sports and entertainment company, Ray explains how he transforms his habits to practice a wellness lifestyle throughout each stage in his life journey.
Listen to Lonnie, Marty, and Ray discuss wellness transformationsMeditation is a learning process (0:00)
This week's episode begins by introducing the special guest speaker Ray Austin. Ray is a former professional football player with the NFL, and in this episode, Lonnie and Marty are sitting down with Ray to discuss how his wellness routines have changed. After stepping away from football and getting older, he has adjusted his diet and activity habits to complement his lifestyle. In addition, they discuss Ray's business ventures in modeling, acting, and confounding a sports entertainment platform.
Life after the NFL (2:57)
As a retired NFL football player and former track athlete, Ray has had many experiences that have shaped his approach toward exercise and physical wellness. Listen as he discusses his athletic history and the healthy habits he practices today. Within this segment, Ray and the hosts share their thoughts on meditation, yoga, staying hydrated, and incorporating stretching into a fitness routine.
The importance of staying active (7:57)
Getting older can bring changes to our bodies. However, staying active and maintaining healthy physical fitness is still important. Ray, Lonnie, and Marty discuss how aging has affected their wellness habits and how they have adjusted their diets and lifestyles around these changes. For Ray, this meant minimizing his meat and sugar intake, eating, practicing intermittent fasting, and establishing a personal gym at home.
A lifestyle, and a journey (14:00)
Many people practice yoga for its fitness benefits, but for Ray, it is much more. He explains that yoga is a lifestyle rather than just a workout and expresses his appreciation for yoga and meditation as stress relievers. In addition, the speakers share their thoughts on consistent wellness as a lifestyle and journey rather than a temporary approach to fixing a health issue.
How do you make sure you get enough sleep? (17:09)
Ray describes himself as "the definition of work hard: play hard." He explains that his ability to wake up with energy and seize the day is partly due to his ability to wind down at the end of a busy day. Marty and Lonnie discuss the idea of self-discipline when it comes to indulging in guilty pleasures, the importance of looking at everything in totality, and how people's genetic makeup influences their body's response to substances.
Why don't we do this together? (21:30)
Ray's organization Fan-Controlled Sports & Entertainment, is a fan-run mobile sports technology platform. He explains how he got into the business of fan-controlled sports entertainment and developed the idea for the platform. Eventually, Fan-Controlled Sports & Entertainment became a hit, and now it has allowed him to connect to a new generation of sports fans. Ray provides listeners with a breakdown of the technology behind the company and expresses his desire to create innovations and change the perspective of how people view sports.
The convergence of sports and entertainment...
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Motivation can be an excellent tool for positive change - until it wears away. Once your fitness motivation is gone, you're left making excuses to avoid workouts and cancel exercise plans. But while your short-term motivation may be fleeting, long-term accountability can help you prioritize your fitness and maintain positive results for the long haul!
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Chad Austin, a fitness trainer who helps people improve their quality of life through fitness and win the struggle against their excuses. He is a best-selling and award-winning author of the book series "Make Fitness A Priority." Chad joins the episode to discuss how people can establish ongoing fitness plans through accountability.
Listen to Lonnie, Marty, and Chad discuss the importance of prioritization and discipline in maintaining long-term fitness.Introducing Chad Austin (0:05)
This episode begins by introducing the show's special guest speaker Chad Austin. Chad started his professional fitness journey as a PE teacher and coach before entering the world of personal training. He created his book series as his personal training career evolved. In realizing that people who begin training are often fueled by short-term motivation, he learned that this short-term motivation leads to short-term success. But for people to make fitness a long-term part of their life, they must prioritize it in order to improve their quality of life.
Prioritizing fitness (3:17)
Chad explains his ideology on motivation and excuses concerning fitness. In his personal training work, he noticed that one thing that causes people to return to their fitness plans is the loss of their physical results. Life's unexpected changes can cause us to drop off track with our fitness, as people need to improve at adapting to fitness and prioritizing it throughout times of change. He believes that accountability is necessary for fitness success. He advises his clients to consider the improvements that fitness can provide to motivate themselves and set themself up for long-term success.
How much accountability do you need? (6:40)
Chad believes the more important something is to you, the more accountability you should seek. While our motivation can fluctuate throughout the year, holding yourself accountable can keep you working out. He shares his methods for ensuring accountability in his fitness, from participating in obstacle courses or race events to exercising with a friend. By considering how much accountability he needs based on his motivation and being honest with himself, he can determine how to incorporate it into his exercise.
Accountability setups in your life (10:16)
Lonnie, Marty, and Chad share their thoughts on accountability, commitment, and discipline. Of course, everyone has accountability setups in different areas of their lives, as they ensure that we get things done that are important to us. But when some people lack easy access to gyms or fitness environments, prioritizing fitness can be challenging. But through Chad's website courses, they can access workout programs to set themselves up with long-term fitness, regardless of their lifestyle or current fitness level.
How to convert motivation into discipline (17:12)
Changing habits and enforcing discipline can help people maintain their workout routines throughout lapses in motivation. So how can people convert short-term motivation into long-term fitness? Chad explains that this is a learned behavior we already apply to our priorities. He recommends that people be mindful of why fitness is important to them, so they can remember why they're making those sacrifices. He then describes how he does goal setting with his clients
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As people age, so do their bodies – but that shouldn't mean accepting a life without physical activity. By making healthy changes to their diet, mindset, and habits, people of any age can achieve an active lifestyle and the mental and physical benefits that come with it.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Micah Nickens, a former professional surfer and advocate for active lifestyles. Together our hosts sit down with Micah to discuss health and aging, how diet influences mental and physical health, and the mission of Micah's company, "Uncle's Movement."
Listen to Lonnie, Marty, and Micah discuss physical fitness, mental wellness, and maintaining a healthy lifestyle.How Micah got Started with surfing (0:05)
This episode begins by introducing the special guest speaker Micah Nickens. Micah founded the Uncles Movement, an organization that promotes an active mindset and encourages physical fitness for people of all ages. Born and raised in Hawai'i Nei, he explains his background as a former professional surfer and lover of the outdoors.
Following Your Passions (3:38)
After his career as a professional surfer, Micah transitioned to a team manager and marketing director for a surf brand that sponsored him. Together he and the hosts share their thoughts on pursuing your passions when you're young, especially when following a career in sports when an active lifestyle comes easier before you have to take on the full-time responsibilities of adulthood.
Health, wellness, and getting older (7:12)
When Micah transitioned from competitive surfing into the corporate world, his lifestyle changed as well. Micah explains how his diet and wellness changed as he got older and switched to a career that demanded less physical activity. Additionally, he shares his past relationship with unhealthy food and alcohol and how starting a diet later in life was liberating for his mindset and overall health.
Going on a diet (13:02)
Micah goes further into detail about the diet he began and how he incorporated his dieting practices into his everyday lifestyle. He discusses how his alcohol habits also changed due to his dietary adjustments and the changes he saw in his physical and mental health. Micah explains the dietary practices that led him to balance his alcohol, sugar, and caffeine intake and brought positive changes to his quality of life.
About the Uncle's Movement. (22:51)
The 'Uncle's Movement" was inspired by Micah's time as a marketing director trying to captivate a younger audience. As Micah got older, he realized that the middle-aged consumer is a forgotten demographic, with few brands trying to speak to and encourage a middle-aged audience. The idea behind the movement was to promote a mindset of encouragement, perseverance, and continuing the activities you love regardless of your age. It also supports the idea of living a healthy lifestyle of mental and physical awareness.
What is fun? (27:52)
A core component of Micah's success and the Uncle's Movement relies on changing one's perspective. By rewiring how you think about things and changing how you define fun, it will be easier to identify ways to accomplish a healthy lifestyle for your age. Micah shares his thoughts on maintaining a healthy mindset and being mindful about getting better.
Mental health and getting help (29:34)
Whether caused by a significant event like COVID or a personal experience, many aspects of life can significantly affect someone's mental health. Micah, Marty, and Lonnie discuss the importance of reaching out and seeking help for mental health issues. Additionally, they share their thoughts on the damaging...
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When life presents obstacles, finding the strength to move forward can be challenging. This is especially true during significant health events like a cancer diagnosis. But instead of shutting down during a difficult time, maintaining positivity and a healthy perspective can allow you to continue living your best life.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Fitz Koehler, a race announcer, a fitness expert, a cancer-crushing keynote speaker, and the author of “The Cancer Comeback Series.” Listen as they discuss the cancer journey and how it affected Fitch in her fitness, business, and overall lifestyle.
Listen to Lonnie, Marty, and Fitz discuss health, cancer, and the power of perseverance.Introducing Fitz (0:18)
The episode kicks off by allowing the listeners to get to know more about the guest speaker Fitz Koehler. Fitz is a fitness expert and race announcer with education and training in fitness and sports science. She has helped people live better and longer by making fitness understandable, attainable, and fun. In 2019, Fitz was diagnosed with breast cancer and underwent 15 months of cancer treatment. But, instead of shutting down, she used this time to focus on her career and regain her strength. She is now known as a cancer warrior, author, and an inspiration to others.
Beginning the Cancer Journey (2:55)
Fitz opens up about how she first discovered her cancer in 2019 and how it impacted her personal health and wellness. In addition, she shares how the diagnosis and treatment affected her physically and mentally. However, this time also brought a positive opportunity to her life, and she discussed the business transformation that she experienced.
Fitz’s Cancer Advice (8:08)
Fitz shares her advice to other people with cancer: to go out and embrace life, despite its hurdles. In addition, she highlights the importance of mindset in overcoming challenges. While Fitz recognizes that every person’s cancer journey looks different, she encourages others to try experiencing the benefits of moving forward and getting out of the house to avoid isolation and anxiety and instead not let the diagnosis hold you back from the things you love.
Control What You Can (15:48)
Fitz believes in control as a type A person, but acknowledges that sometimes in life, people encounter things they cannot control. She explains how she checks herself and that letting go of the concerns and anxieties that are out of her control helps her avoid worry, stress, and other negative thoughts. She discusses this viewpoint in relation to her cancer treatments, as well as her fitness and overall wellness.
Know Where You’re Going (20:43)
The best way to reach your goals in health, fitness, or life in general is to know your ideal destination. Fitz describes how she helps clients get to their starting points to get the ball rolling and reach their fitness goals. She also goes over how beginners can start their journeys by focusing on what she identifies as the Four Pillars of Fitness, which include strength, cardiovascular capacity, flexibility, and balance.
Managing the Decline (24:37)
A cancer diagnosis can cause a significant decline in your body’s strength, health, and physical capabilities. For Fitz, realizing and accepting this physical decline was an important step in her cancer journey. Listen as she discusses the changes she experienced in her treatment, how she coped with these effects, and her lack of control over them.
The Power of Perspective (30:00)
Perspective is
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People often practice physical fitness to optimize their strength and performance. However, some swear by fitness training for providing various additional benefits. From injury correction to prevention, the right physical fitness may help you improve your resiliency and alleviate your chronic pain. So how exactly does it work?
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty sit down with coach Jessie Salas to discuss fitness and training practices. Jessie is the program director for Foundation Training, a company that provides a series of bodyweight exercises to put participants on the path to wellness. Listen as Jessie explains Foundation Training's solutions and shares his insights on optimizing fitness strength and performance for better overall health.
Listen to Lonnie, Marty, and Jessie discuss Foundation Training for improved physical wellness.Introducing Jessie Salas (0:05)
This episode's special guest speaker is Jessie Salas. Jessie is a former firefighter with a background in strength and conditioning. He now acts as the program director for Foundation Training, a solution offering exercises and training to change and correct the movements and imbalances caused by people's everyday habits.
Jessie's Daily Habits (2:25)
How do you start a productive day on the right foot? Jessie describes his morning routine for productivity, which includes identifying his daily intentions to set the tone for his day. He also discusses the bodily activities he focuses on each morning, including foundation training, breathwork exercise, and getting sunlight as the sun rises.
Foundation Training (4:23)
Jessie's path to his current work in foundation training started with an injury. As a firefighter interested in the wellness world, Jessie always took the opportunity to help his crew navigate their training. But when he tore his MCL, he noticed imbalances in his own bodily fitness. He describes his journey with beginning Foundation Training and his newfound passion for helping others with improving their physical wellness.
How It Works (6:09)
So, what exactly is Foundation Training, anyway? Jessie discusses the company's mission in helping people share their gifts with others and help them heal and control their bodies. Foundation training is a series of corrective exercises designed to address the leading causes of chronic pain. Jessie explains the exercises that foundation training focuses on and how it helps correct the body's movements so people can live happier lives.
The Importance of Strength Training (12:48)
Foundation Training focuses on strength training exercises that involve more muscles and increases people's overall physical fitness. Jessie explains more about the activities that he uses in his client training and how these exercises work to target the right muscles for chronic pain. In addition, he discusses how fundamental human movements like the hip hinge can cause chronic low back pain and how exercise can improve these issues.
Finding a Founder (21:02)
So how can you find a founder for yourself? Jessie explains the process of finding founders online through Youtube videos, or on the Foundation Training streaming site. This free online content is available for anyone to learn and master these exercise techniques at their own pace.
Athletic Training (24:30)
Foundation Training works with many big names, including athletes in the MMA space. Jessie explains how his training differs for athletes and shares his experience working with jiu-jitsu champions with mobility training and integrating muscle chains to improve their chronic back pain and enable their muscles to work...
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Every day we eat food, which fuels our bodies and gives us energy. However, it can be easy to forget just how vital our dietary choices are to our overall health. So how can we stay mindful of the food we consume, and what beneficial habits should we incorporate to improve our gut health and overall wellness?
Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Jaclyn London to discuss the impact of diet on overall health and wellness. Jaclyn is a dietitian, brand consultant, and nutrition and health media expert who knows a thing or two about the importance of dietary wellness. She is also the author of "Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great about Your Body." Together, Jaclyn, Lonnie, and Marty speak about positive guidelines for dietary health.
Listen to Lonnie, Marty, and Jaclyn share their thoughts on dietary and nutritional healthIntroducing Jaclyn (0:05)
The show opens by introducing this episode's special guest speaker Jaclyn London, a registered dietitian, a nutrition and health media expert, and a brand consultant. She received her bachelor's degree from Northwestern University and earned her master's degree in clinical nutrition and dietetics from New York University. She is also the author of a book on nutritional health.
Practicing Daily Habits (2:54)
Jaclyn explains the daily habit that she practices every day. While she admits to not being a morning person, she explains how she plays to her strengths and incorporates routines that work with her body and natural habits. Additionally, she encourages listeners to choose the time of day that works best for them to incorporate healthy practices.
Being Aware of Your Diet (9:31)
As a dietitian, Jaclyn knows how essential diet is for overall health. Marty, Lonnie, and Jaclyn speak on the importance of staying mindful of your diet and working on healthy eating habits. Jaclyn also breaks down the process of how she works with new clients to assess their diets and advise them on patterns, habits, and choices of their eating habits.
The Roadblocks to Health (12:26)
People often identify roadblocks that make it challenging for them to reach their health goals. However, these excuses can keep them from progressing. Jaclyn identifies these limitations as cognitive distortions and discusses why these beliefs arise and how people should navigate these restrictions to maintain a healthy diet.
Changing and Overcoming (17:27)
Jaclyn helps people improve their basic dietary habits within her work. She explains the tactics and methods she uses to get clients to make positive changes in their habits, overcome their cognitive distortions, and improve their dietary health significantly. She also discusses the rules she provides her clients for healthy eating.
Insights on Intermittent Fasting (22:29)
Many people practice fasting, but with so many mixed messages out there, it can be challenging to determine whether this is a beneficial habit. Jaclyn and the hosts discuss intermittent fasting and other fasting trends and whether they believe the controversial practice is healthy.
The Importance of Gut Health (27:17)
Gut health is essential and should be prioritized. Jaclyn uses her expertise as a dietitian to break down the science behind why gut health is so vital. She, Lonnie, and Marty also discuss their primary rules of thumb for better gut health.
Jaclyn's Book (37:43)
The episode wraps up with a discussion on Jaclyn's book, "Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great...
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Throughout our life journeys, we sometimes experience difficult situations that are out of our control and significantly impact our lives. For example, physical ailments can derail our life paths and affect our ability to achieve what we perceive as fulfillment. However, our perceptions regarding success, obstacles, and self-satisfaction can affect how these events influence us, and our power to persevere.
Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Terry Tucker. Terry is the author of a book called "Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life" and the developer of the Sustainable Excellence Membership. He joins the podcast to discuss his incredible life story, and the knowledge he gained through his battle with cancer, his career experiences, and his motivational leadership methods.
Listen to Lonnie, Marty, and Terry discuss life journeys, motivators, and moving forward.Introducing Terry (0:05)
Our host Lonnie begins this episode by introducing the special guest speaker Terry Tucker. Terry has had a lifetime of extraordinary experiences as an NCAA division one college basketball player, a citadel cadet, a marketing executive, a hospital administrator, and even a SWAT team hostage negotiator. He has also led and inspired others as a high school basketball coach, a business owner, a motivational speaker, the author of a book called "Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life" and the developer of the Sustainable Excellence Membership. His most recent obstacle has been battling cancer, resulting in the amputation of his leg. Still, Terry is fighting to live a fulfilling life and using his experience to help others who face obstacles on their own paths.
How to Identify Your Starting Line (4:02)
To begin transforming your life, you must first identify your starting line. Terry describes how people can identify their mental standing as their current comfort zone and improve by stepping outside their comfort zones. He explains how doing things that make you uncomfortable can make you more resilient to the significant changes outside of your control that life throws at you. He says that pain can make you a stronger and more determined individual, and this helped him realize the importance of needing to continue moving forward, despite how lousy you feel.
The Three F's (6:39)
Lonnie, Marty, and Terry discuss support systems and how maintaining a supportive community of people can help when facing adversity. For Terry, his support comes from what he calls his three F's: his faith, family, and friends. He explains how these elements helped him through his cancer journey and how this impactful life event taught him who he could rely on in times of need.
It Starts With the Mind (11:55)
As Terry has experienced his battle with cancer, he has realized that his ability to persevere relies on his mindset. He goes on to discuss how practicing positive self-talk and maintaining hope can enable our physical bodies to carry us further and stay stronger in times of great difficulty. He provides several examples of how starting with the mind can allow people to persevere with regard to their physical capabilities and ability to live a healthy lifestyle. He also reiterates how leaving your comfort zone can help you stay resilient in difficult times.
The Importance of Hope (17:54)
Our speakers discuss the concept of hope and how people can do extraordinary things when they are given hope. Terry attributes his sense of hope to his upbringing and explains how maintaining his faith and trust in positive outcomes have influenced him throughout his...
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Mindset is a powerful element when making changes within our lives. Our ability to maintain the habits necessary to reach our goals depends on our mentality and is influenced by limiting beliefs, expectations, and where we focus our energy. But maintaining a mindset centered around realistic objectives and incremental changes can help us establish healthy habits for the long haul.
Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty chat with guest speaker Jeanine Grayson, a life coach skilled in helping people change their habits and maintain an empowering mindset. Together they discuss how people can optimize their mentality to avoid self-sabotage and help them find success in their wellness journeys.
Listen to Lonnie, Marty and Jeanine discuss mindset:Introducing Jeanine (0:06)
This episode begins by introducing the special guest, Jeanine Grayson. Jeanine is a certified life coach and behavior change specialist whose one-on-one coaching service helps people shed their limiting beliefs and self-doubt to adopt a mindset for taking empowered action.
Jeanine's Background and Life Journey (2:30)
Jeanine's own transformative life experiences influenced her firm belief in the power of pivoting and making positive change. She shares her story of having a lifestyle that failed to support her mental or physical health and wellness and how she shifted her mindset toward real actionable change using small, incremental steps.
Shifting Mindset for Growth and Evolvement (6:23)
Implementing change can be overwhelming, and having a mindset surrounding this fear often hinders people's ability to undergo transition. Marty, Lonnie, and Jeanine speak on the importance of perspective and how limiting beliefs can hold people back from making beneficial changes. According to Jeanine, identifying limiting beliefs is the first step toward changing them and beginning to move forward.
Changing Others - A Losing Scenario (10:08)
One of the roadblocks that Jeanine and many others have faced in the journey toward wellness is the desire to see changes in other people. However, people cannot change other people but can only be positive influences. She explains how learning this lesson can allow people to move forward with their life journey. Happiness is a choice and an inside job, and people need to focus on their pursuit of happiness to achieve it.
Practices for Happiness (13:06)
So how can people adopt a mindset for happiness? From mental checklists to physical fitness, Lonnie, Jeanine, and Marty each share how they incorporate mentality into their wellness practices to improve their moods and feel connected.
Implementing New Changes (16:18)
Making healthy fitness changes isn't always easy, especially when this relies on implementing adjustments to your habits. However, Jeanine shares her belief that starting small and maintaining consistency are key to making lasting changes to physical fitness. By starting with minor changes, people are less likely to experience burnout and more likely to succeed in creating sustainable habits.
Incrementalism and the Power of Starting Small (20:49)
Applying change in small increments can set people up for success. Jeanine explains why people face such difficulty in making significant changes by forming challenging expectations and chasing unrealistic goals, ultimately setting them up for failure. Additionally, she discusses why motivation shouldn't be relied upon to create a sustainable and consistent change.
The Road Map and the Finish Line (25:42)
Everybody's roadmap to achieving their goals is different. However, Jeanine believes that it is important for people to...
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Emotional stress, trouble sleeping, and lethargy are just some of the many common symptoms people may face throughout their daily lives. But you may be surprised to learn they could be indicators of poor health. These symptoms that our bodies and minds experience are often tied to the nutrients we crave, resulting from poor diets or nutritional deficiencies. So how can we pay attention to our bodies and minds in order to fuel ourselves with the nutrition we need?
Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Justin Bethoney, a psychiatric nurse practitioner and author of a book called “The Mental Wellness Diet, Ancient Wisdom, Evolving Science, Modern-Day Options.” Justin believes that providing the brain with the nutrients it craves will enable people to feel and function at their best. He explains how listening to the body and practicing healthy eating habits can lead to improved overall wellness.
Listen to Lonnie, Marty and Justin discuss nutrition and wellness:Introducing Justin (0:05)
The episode begins with hosts Lonnie and Marty introducing their special guest, Justin Bethoney. Justin is the author of a book called "The Mental Wellness Diet, Ancient Wisdom, Evolving Science, Modern-Day Options" and currently has a private practice as a psychiatric nurse practitioner in Bend, Oregon. Justin has been practicing as a psych NP seeing patients for psychiatric medication management and therapy in the outpatient setting. His writings and work focus on the idea that if we feed our brain the nutrients it craves, we will be better able to feel and function at our best. Justin shares his background and what motivated him to write his book.
A Canary in a Coal Mine (3:32)
Back when people worked in mines, they would bring a canary down with them to measure the lethal carbon monoxide present. When the canary died of carbon monoxide poisoning, the coal miners took this as a sign indicating that they needed to take action to save themselves. Within Justin's book, he uses the analogy of a canary in a coal mine. He explains how this relates to modern-day life, as people often ignore symptoms rather than viewing them as indicators of larger problems. Justin describes this idea in detail and explains why it is so important to stay conscious of our symptoms.
Nutrition and Mood (5:52)
Have you ever noticed that your mood gets worse when you are hungry? Well, this is because different parts of our physical and mental wellness can affect one another. Marty and Justin speak about how poor nutrition can affect mood, as this may result in imbalances in blood sugar or compensatory mechanisms like stress hormones. When the body experiences blood sugar imbalances, it can release stress hormones to unlock stored blood sugar and bring levels up to normal.
Cortisol and Its Purpose (8:31)
Cortisol is often attributed to "stress," - but Justin explains that cortisol is a necessary component secreted by our bodies within a natural rhythm each day. He explains how cortisol prompts our bodies to respond appropriately to situations like poor nutrition. For example, supplementing foods with fast meal replacements like protein bars can save time and fuel the body, but it may also have adverse effects on the body that trigger stress hormones and compromise the body's natural rhythm. Justin explains that the best way to manage your natural cortisol rhythm is to pay attention to how your body and mind feel throughout the day and anticipate your body's needs.
Functional Medicine (14:27)
Throughout his interview, Justin often brings up the practice of listening to your own body. He explains how functional medicine focuses on prevention and treating symptoms to...
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Welcome to the first episode of the Ingrained & Balanced podcast! The show features two longtime friends, Lonnie and Marty, who are busy entrepreneurs and proud fathers who have one important thing in common – the desire to quench their constant thirst for knowledge on living a well-balanced lifestyle.
The series begins with our hosts filling listeners in on their backstory, why they created this podcast, and what to expect in future episodes. Lonnie is a recently converted plant-based eater with a workout regimen that includes HIIT training, yoga, and cycling. Meanwhile, co-host Marty enjoys a more traditional diet and intends to continue eating meat and lifting heavy in the gym until his body says otherwise.
While our hosts have walked different paths and lived opposite lifestyles, they both strive to improve their health and fitness in ways that align with their goals and values!
This podcast will feature frequent guests, from your everyday business professionals to fitness trainers, life coaches, nutritionists, and more. So tune in each week as the Ingrained & Balanced hosts dive deeper asking more questions and discussing topics related to exercise, nutrition, recovery, mindset, time management, cognitive health, and personal relationships.
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Motivation is the driving force that gets us out of bed each morning and helps us realize our overall life goals. But when it comes to fitness, motivating oneself to follow through with exercise can be challenging. So how can people start small and form smarter fitness plans that inspire motivation and bring positive change to their lives?
Ingrained & Balanced is a podcast about health, fitness, and living a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Alex Crockford – a fitness trainer, YouTuber sensation, actor, and influencer. Alex explains how he trains clients and produces informative content on his social media platforms to help people improve their fitness regimens one step at a time.
Listen to Lonnie, Marty and Alex discuss fitness, mindset and motivation:Introducing Alex Crawford (0:05)
Alex began his journey with fitness at a young age through sports and physical activity. He later became a personal trainer before developing his online presence, teaching 20-minute fitness videos. Alex explains how he fulfilled his passion and purpose to reach more people and have a more significant impact in teaching people how their daily habits can fuel their overall wellness.
Improving Your Fitness Habits (4:20)
So how can someone improve their fitness habits through gradual change? Alex explains some of the transformative habits he adopted when he began his fitness journey, including the ones that didn't work for him and the beneficial behaviors he still practices today. In addition, he explains how starting with gradual habit changes helped him learn to discipline and structure his fitness.
Simple and Achievable (8:48)
One crucial lesson that Alex learned through his history in fitness is the importance of starting out with something simple and achievable. He explains how setting simple and straightforward goals make them feel more achievable rather than overwhelming. Furthermore, achieving small goals can lift a person's confidence and self-belief, making them more motivated to continue their fitness journey.
Mindset vs. Motivation (10:12)
How do you control your mindset when you're not motivated? Alex shares how important attitude is to gaining motivation and how self-awareness, self-care, and healthy habits can help you find your way back to a motivational mindset. He also explains how following the things you enjoy can help you persist through drops in motivation.
The importance of Priorities (15:19)
For Alex, the pandemic lockdown taught him the importance of determining your priorities and getting them done first. While life can shift courses, you should always wake up and get the essential tasks done fast before tiredness sinks in and motivation is lost throughout the day. He explains why he came to this realization and how achieving challenging tasks early can help him feel more gratified and motivated throughout the day. He also shares his take on cold shower benefits for motivation and mindset.
Crockford's Workouts and the #Crockfit App (20:39)
So, as a fitness trainer who helps other people exercise, what does Alex do himself to stay in shape? He explains how his training has gone through different phases over the years and how his fitness has influenced the workout programs he creates.
Alex also tells listeners about his Crockford app and how its technology enables users to piece random work workouts together to create personalized fitness programs.
Winding Down (25:17)
Winding down is important, as these evening habits allow us to conclude our days and gain healthy rest. For Alex, winding down at the end of each day involves an evening routine that provides him with rest and a more efficient morning. He also shares simple...
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Two lifelong Health & Wellness addicts (Hosts) will get together on a biweekly basis to offer insight, solutions and inspiration to those busy adults out there who for whatever reason can’t find the motivation, time or the knowledge to live a healthier, balanced lifestyle.
By creating engaging conversations, conducting Q&A sessions and providing helpful tips the hosts will discuss weekly topics and involve guest speakers from different backgrounds all related to Health & Wellness. By creating an open, engaging and unbiased dialog between the hosts & guests, they will cover topics such as: positive lifestyle changes, dieting habits, nutritional supplementation, skincare, cognitive health, etc.
