38: Psychological Tricks to Stay On Track
Psychological tricks?! Are you saying to yourself, "Uhh, hey, Kel, this sounds a little bit sketchy. What are you even talking about, woman? How is that even healthy?" Okay. Fair enough. Do take this episode with a grain of salt, but also stay open-minded and take these ideas as a springboard for adjusting these ideas to fit into your own unique life in a way that works for YOU! We all have some kind of health and fitness goals, right? Our level of commitment to those goals can be a bit of a roller coaster. That's normal. When other parts of life start to feel a little bit out of control, health and fitness goals are usually the first to be neglected. There are a number of things you might encounter in life where fitness and nutrition fall to the wayside even though you don't want it to be that way. But there's this area in the middle where life is going to be hectic no matter what and you can't neglect nutrition and fitness forever, so what kinds of tactics do you have in your back pocket to whip out on the days that are kinda rough. Start making an tool kit in your mind for the things that will light a fire under your butt on the days when you're mentally struggling to stay committed to your training plan, your running schedule, your meal plan, to prep your lunches for the week...or whatever it is that you're working on in relation to fitness or nutrition. In this episode, I'm sharing a personal story of how I stopped my bad habit of drinking 32 ounces of Diet Coke every day for a few years. What made it permanently effective? Listen and find out! I'm also sharing a handful of psychological tricks to help you stay on track. They won't be right for everyone, but it will definitely give you something to think about, make you question what types of things keep you motivated and I might make you laugh a bit in the process. Please subscribe, share this with a friend and leave a review for the show! Episode page Shop Facebook Instagram YouTube Patreon The information shared is for educational and informational purposes only. Nothing should be interpreted as an intent to diagnose, treat, cure, heal, or prescribe.
4 Sep 2019
44: Are You Having Herxheimer Reactions?
Herxheimer reactions are something that most people have experienced but they probably didn't know it had a name. In short, it's when the body is having sort of a cleansing crisis and certain symptoms get worse before they get better. Since each person's chemical makeup is different, there is really no limit to what form a Herxheimer reaction will take but some of the most common types of Herxheimer reactions can show up as pain, headaches, fever, chills, hives, or rashes anywhere on the body. Herxheimer reactions can be triggered by just about any food, ingredient, supplement or even certain types of medical care. These reactions happen mostly due to the fact that the body is already struggling (for some reason or another) to detoxify through its normal pathways. People who have autoimmune conditions will likely experience Herxheimer reactions frequently because their body is already some state of crisis and already struggling to excrete toxins normally. Also in this episode: • two of my goals to reach before 2019 • why regular doctors never mention Herxheimer reactions • why I want you to know that Herxheimer reactions are a thing • why having a liver and kidneys isn't always enough to sufficiently detoxify the body • type of Herxheimer reactions • Herxheimer reactions vs. allergic reactions • most common occurrences of Herxheimer reactions • how detoxification of the body is related • how it's related to junk food and headaches • why people with autoimmune conditions might experience Herxheimer reactions frequently Patreon Episode page Shop Facebook Instagram YouTube Order lab tests Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
6 Nov 2019
42: Toxic Positivity vs. True Positivity
If you've never heard of toxic positivity, this episode is especially for you! In order to bloom, we have to be willing to sit in the dirt sometimes. Have you ever gone through times when you were depressed, lacked any oomph for life or you were dragging through the days and not feeling upbeat about anything? I know I've had lots of those times myself. As recently as last week. Maybe you found the strength to share that — and yes, I do consider that to be a form of strength because it's showing vulnerability in this world that largely doesn't accept mental health issues — but maybe you shared those feelings but the responses you got were like: "Cheer up!" "It could be worse!" "Look on the bright side" "Don't worry, it will be okay" "Don't cry or you're going to make me cry" "It's really not that serious" or... "But you're such an amazing person! You shouldn't be sad!" UGH! Gross. Those are all forms of toxic positivity. It's insensitive. It dismisses the other person's reality and it sends a signal that can't trust that you have the emotional capacity to share personal things with you. Or maybe your gut response right now is, "Hey Kel, what's your point? Those sound like nice, positive comments to me". They're nice but they're not kind. There's a big difference. And they're certainly not compassionate. Those are examples of toxic positivity. Also in this episode: • why true positivity isn't everything • why experts have called "positive vibes only" spiritual bullying • my recent experiences with toxic positivity • examples of toxic positivity and what you should say instead • taking a stand for your own boundaries in order to protect your energy • why you shouldn't have the goal to cheer someone up • why toxic positivity is harmful and emotionally inept • truly positive ways to verbally support someone ...and more! Please subscribe, share this with a friend and leave a review for the show! Resources for this episode: Patreon Episode page Shop Facebook Instagram YouTube The information shared is for educational and informational purposes only. Nothing should be interpreted as an intent to diagnose, treat, cure, heal, or prescribe.
9 Oct 2019
43: The Harm of Diet Culture in Business Settings
When was the last time you were at work, and someone said, "Hey guys, I think we should call a meeting to talk about all the destructive, unnecessary comments that I hear you make to each other around meals at work"? NEVER, right? Not even the HR department will take that initiative, although there is room to improve mental health in the workplace if they would. Today's topic is about so many things that I have encountered and thought about since my very first job after college. Every single place I worked, I always found people's behaviors and comments about when, how, or what people eat to be bizarre. It became increasingly odd to me as I worked more and more places over the years too. The accepted behaviors around meals in offices and what is considered "normal" raises red flags for me. In this episode, I'm pointing them out so that we can each try to make sure that we're not the ones making normal things like eating lunch, unnecessarily stressful for other people. I'm also breaking it into two categories — the things that employers do, and then the things that co-workers do/say to each other. Some highlights in this episode: • pitfalls of workplace wellness challenges • why flu shots don't belong in offices • pitfalls of team lunches/dinners • respecting the privacy and boundaries of others • subtle, but inappropriate behaviors when eating with co-workers • being judgemental about food in the workplace • why I will never bring doughnuts/treats to the office (it has nothing to do with nutrition) Patreon Episode page Shop Facebook Instagram YouTube Order lab tests Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
16 Oct 2019
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26: Environmental Toxins
Environmental toxins have a direct impact on the health of everyone. Today I'm sharing what they are, why you should care, the damage they can do, how they affect our health and what you can do to lower your exposure. If you've ever heard of terms like phthalates, obesogens or xenoestrogens I'm explaining all of that too. These chemicals are found mainly in plastics but also in cleaning products, packaging, fragrances, toiletries, makeup, and countless household goods. They are what's known as neuroendocrine disruptors and over time they can play a role in weight gain. Listen to this episode to learn about ways to reduce your exposure in many simple ways. Resources for today's show: Support the Show on Patreon Website page for this episode Non-toxic Kitchen supplies Non-toxic water bottles Non-toxic cleaning supplies Shop Facebook Instagram YouTube Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
12 Jun 2019
25: Motivation and Willpower
I’ve been pondering this theory for probably at least a couple of years now and it seems to be true. I think that when a person feels unmotivated it’s a sign they’re doing things for the wrong reasons. Motivation is intrinsic —or at least it should be — when you’re doing something for the most genuine reasons. Notice that the next time you hear someone say they’re not motivated. Think about the root word of motivation: Motive. Unmotivated is essentially having poor motives or without motives. Sure, motivation has its peaks and valleys, but when something is done for the right reasons, there shouldn't be a need for an outside source. If you're feeling unmotivated, it's time for some serious introspection. Ask yourself why you're feeling that way. Then ask why again after you get the first answer. And keep asking why. There is some kind of unmet need at play. If you can fulfill that unmet need, motivation (or lack of it) becomes a non-factor. Willpower is also something that shouldn't be the main factor at any point. In today's episode, I explain why there's really no place for willpower and why you should work to detach any drama or emotion from trying to achieve a goal. Strategy beats willpower every time. If you have a solid strategy and you're willing to be uncomfortable, willpower doesn't even need to exist. Resources for today's show: Support the Show on PatreonWebsite page for this episode Shop Facebook Instagram YouTube Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
5 Jun 2019
47: Holidays and Your Relationship with Food
Tomorrow is Thanksgiving in America and it's pretty typical to end up having many social events from now until the end of the year where food is involved and I know that can stir up a lot of stressful feelings for people. So while I don't have anything groundbreaking to share, I'm hoping this will be some encouragement and some tough love for anyone who either has anxiety about food leading up to these events or for anyone who deals with guilt and shame surrounding food after any of the events. Sometimes just having a reminder, or having things said in a new way can be all that you need to keep things in perspective. I touched on this topic a little bit on Halloween with a Facebook live video that I did and some of what I said about Halloween candy is going to totally applicable to all of the year-end holiday social gatherings. The first big important thing that I want to emphasize right away is that I'm all for you thoroughly enjoying yourself with or without as much food or dessert as you want. You have every right to indulge as much as you want to and even though I'm a nutrition coach, I'm not out to change anyone who doesn't want to change for themselves. But above that, as I always mention in the introduction, I'm a behavior change specialist and part of what that entails is behavior change around food and workout habits and so much of that about having a healthy mindset. Not a restrictive mindset. Not no-dessert-ever mindset. But knowing what's reasonable, what's healthy, and how to question yourself and your thoughts around food and exercise. There are so many things that people say or do that actually represent an UNhealthy relationship with food, but they're things that are so widely accepted. So part of what I'm talking about today is pointing those things out because sometimes they're right in front of our face and we don't even realize they're there, or that they're doing harm. They can be so normalized that you don't realize it. Some highlights in this episode: • the trouble with the term "guilty pleasure" • taking responsibility for your choices • determining your personal limit before you start to feel bad about your choices • dealing with guilt, shame or regret about food or over-indulging • why the mindset of "I'll burn it off with some cardio" is an unhealthy way of thinking • things you say about food and how it can harm others • how to deal with food pushers • tips to prevent over-eating Patreon Episode page Shop Website Facebook Instagram YouTube
27 Nov 2019
46: Micronutrients: Vitamins, Minerals and Phytonutrients
Micronutrients, which are more commonly called vitamins and minerals are all vital parts of health and nutrition. It can get pretty complicated though, and each person's individual needs are different. Most vitamins and minerals work in tandem with another one. So if one is low, the other might be high, or if you're deficient in one, another one won't be as effective. That is one very good reason why it's best for your health to vary the types of foods that you eat as greatly as possible—especially when it comes to fruits and vegetables because that is where we get phytonutrients and some potent micronutrients. Getting a whole lot of one micronutrient can disrupt the balance or absorption of another. Here are some highlights discussed in this episode: • Some common pair of nutrients that balance each other out • One (only one) good reason to use a supplement rather than food • fat-soluble vs. water-soluble vitamins • 3 important things if you take vitamin D as a supplement • minerals — what they are, how they work, why we need them • the sad state of degraded soil in the United States • facts on the harm that glyphosate has done to the quality of our soil in the USA • reasons to buy grass-fed, pasture-raised, or wild-caught foods that you might not have considered before • phytonutrients and fungi • fungi movie: fantasticfungi.com • myconutrients • zoonutrients • more reasons to order lab testing without a doctor Please subscribe, leave a review and share this podcast with a friend! Order lab tests Order high-quality meat and seafood (use code: kellywilson20 for 20% off your first order) Patreon Episode page Shop Website Facebook Instagram YouTube The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
20 Nov 2019
45: The Darker Side of Gratitude
It's pretty easy to find your typical stuff about gratitude this time of year while that's lovely and everything, I like to explore the grittier side of things. I was going through my massively long list of episode ideas, I came across some jumbled thoughts that I had recklessly typed out probably in early 2018 about gratitude and spiritual bypassing (I'll explain what that is in a bit in case that's a new term for you) and it was some pretty heartfelt stuff about what I was going through and it was about gratitude, but it certainly wasn't all cupcakes and rainbows — I do love cupcakes and rainbow themselves — but when blurbs about gratitude are so overtly lovey-dovey sometimes it comes off as forced to me which is why I'm here to talk about the DARKER side of gratitude! A lot of posts on social media or blog posts about gratitude feel cliche and make me cringe a bit. Not that I'm not grateful for many things—I most certainly am—but sincerity and being genuine are big-time important to me. When I personally experience a feeling of real gratitude it's something that tugs at my heartstrings to a point where I often have to fight back tears. Not every moment of gratitude has to feel monumental. Of course, it's cool to be grateful for smaller things too, but I am definitely a believer that feeling gratitude for anything, big or small, should go along with sitting with the feeling and exploring it. Explore all around it with your thoughts and finding extra ways to confirm why you feel that way. So while I don't have any proof that anyone didn't do that when they said "Day 18: Today I am grateful for ice cream sandwiches", I gotta admit it feels like they posted it only because they didn't want to forget to make a post for Day 18. This matters not only from a sincerity standpoint, but it also matters from a science standpoint. Also in this episode: • the connection between science, hormones, the brain, and gratitude • going deeper with gratitude • spontaneous gratitude vs. gratitude practices • spiritual bypassing and how it relates to gratitude • my own experiences with spiritual bypassing and some examples Patreon Episode page Shop Facebook Instagram YouTube Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
13 Nov 2019
41: Fat: The Most Energy-Dense Macronutrient
We've been talking about macronutrients, carbs, protein, and last but not least — today is all about the macro which is fat. And I say it's not least because both carbs and protein each have 4 calories for per gram, and fats contain 9 calories per gram. And that's not a bad thing. It can really work to your advantage once you learn about how macros work. So here we go with some FAT CHAT. Let's cover some basics, shall we? Some of the major ways that our bodies use fat from our diets: • For energy! And as today's title says, it's the most energy-dense macro. That doesn't mean it's got caffeine in it. What that means is that calories are units of energy, and 1 gram of fat has how many calories? Nine. So that why it's the most energy-dense. • Fat also helps to balance hormones. • Fat forms our cell membranes all throughout the body so it keeps our cells protected • Fat forms our brains and nervous system. The brain is around 60% fat. Fat intake is crucial for development at any stage of life, but it becomes especially crucial in your 50s-60s and beyond for healthy brain function to continue. • Fat is also critical for helping to effectively transport certain fat-soluble vitamins in the body, like A, D, E and K. That basically means that those vitamins are transported and put to work better if taken with a little bit of fat. • And one last major role of fat is that it gives us two fatty acids that our bodies cannot make on their own. Those are Omega 6 and Omega 3. Also discussed in this episode: • Healthy fats vs. unhealthy fats • 4 categories of healthy fats • Sources of healthy fats • Hydrogenated oils/fats • Why fats keep you satiated • Why we need to vary our food sources • The importance of Omega 3s • The role of Omega 6 • Why Omega 3s and 6s need to balance • Free portion guide for you to download Please subscribe, share this with a friend and leave a review for the show! Resources for this episode: Free meal portion guide Video about meal portions Patreon Episode page Shop Facebook Instagram YouTube The information shared is for educational and informational purposes only. Nothing should be interpreted as an intent to diagnose, treat, cure, heal, or prescribe.
2 Oct 2019
40: Protein: The Macronutrient of Strength
Today I'm going to give you some basic but important information about protein and this is by no means complete, but I'm going to try to clarify some things that are related to questions I have always been asked about protein intake. If you listened last week to the episode about carbs, another macronutrient, you are correct if you're guessing that next week will be all about fats, the remaining macronutrient. As a quick refresher, I think everyone should memorize the following: • Fat provides 9 calories per gram. • Carbohydrates provide 4 calories per gram. • Protein provides 4 calories per gram. What does that even mean? Quick example. Let's say you're looking at a food label and it says "10 grams of protein", you can automatically know that you'd be getting 40 calories from just the protein in that source of food, plus the calories of whatever the carb and fat content are. Highlights in this episode: • How much protein do you need? • The difference between not being protein-deficient and having optimal protein • Talking to kids about protein • Times that you might need to increase protein intake • The importance of getting protein with your first meal of the day • Easy, on-the-go egg muffins (exact recipe will be on my website) • Protein when you're eating a plant-based diet • Smoothies and protein shakes • Do you need whey protein or a protein supplement? • Amino acids Please subscribe, share this with a friend and leave a review for the show! Resources for this episode: Free meal portion guide Video about meal portions Patreon Episode page Shop Facebook Instagram YouTube The information shared is for educational and informational purposes only. Nothing should be interpreted as an intent to diagnose, treat, cure, heal, or prescribe.
25 Sep 2019
39: Cut the Carb Confusion
Three main macronutrients are fat, protein and carbohydrates. Carbs often get mislabeled as "bad" but we need this macronutrient as a source of energy to fuel our bodies. “Macro” means large, so macronutrients are needed in large amounts. Carbohydrates provide 4 calories per gram. To make sure you're making the connection of what this means, remember when I talked about all of the info that's on the Nutrition Facts label a couple of episodes ago? Imagine you're looking at one of those labels and you see the line that says how many carbs are in each serving. If it says there are 25 grams of carbs per serving, by knowing that carbohydrates provide 4 calories per gram, then by multiplying that 25 x 4, you can calculate that you're getting 100 calories worth of carbs from whatever that item/serving size is. That is the beginning concept of how you would learn to count macros as a dietary tool, but today we're just going to talk about the singular macronutrient of carbs. A lot of people tend to forget that vegetables are mainly carbs. Not only that but they give us sources of MICROnutrients and fiber too. Therefore they are more nutrient-dense sources of carbs than other carbs like pasta, muffins, or bread. Other things discussed in this episode: • Carb Confusion: dispelling generalities about carbs • Gluten: how this protein is often thought of as a carb and why it's incorrect • Gluten and food sensitivities • Should you stop eating carbs at night? • How to use statements like "Yes, and..." or "No, but..." to turn inaccurate generalities into something more accurate • Portion sizing tips and carb awareness for a lifestyle change • Dialing carbs up or down for your goals Please subscribe, share this with a friend and leave a review for the show! Resources for this episode: Free meal portion guide Video about meal portions Episode page Shop Facebook Instagram YouTube Patreon The information shared is for educational and informational purposes only. Nothing should be interpreted as an intent to diagnose, treat, cure, heal, or prescribe.
18 Sep 2019
61: Being Gymless and "Help! I'm Losing My Gains!"
Are you one of those people on lockdown and worrying about "losing your gains"? A lot of people are concerned about this, but in case you don't even know what I mean by that, it basically just means losing muscle mass or strength, that you probably worked really hard for. You might be struggling to feel like you can do adequate resistance training or strength training at home in order to prevent that from happening. I'm here to help you! Before I go any further, I feel a need to address the potential people out there who respond to things like this by saying "I can't believe you'd care about something so shallow when people are out here dying". I get it. You're entitled to that outlook. I get both sides. But today is not for the people who say to "relax" and not worry about it. If you want to relax, that's cool, but today is for the people who are concerned about losing the progress they've made. The biggest and most significant thing I can say is that a lot of people will have to make a big mental shift in order to get out of their own way in order to minimize strength loss or muscle mass. I'm going talk about some things you can do if you're concerned about losing gains, but if your ego is in the way and telling you things like "Yeah, but that's not heavy enough" or "These bodyweight exercises are not going to do anything for me" — First of all, you're wrong. Second of all, if you hang on to those excuses, then you honestly should accept your fate and start saying the truth, which is that your ego is in the way you're just going pout about it until the gym opens again. If you honestly have concerns about losing strength or muscle mass but you find that you just don't know what to do, then I'm about to help you with that. Here is the oath that I'd like you to take to commit to bodyweight workouts: I (state your name ), hereby declare by the powerlessness that I feel from having to stay at home without access to heavy weights or the gym promise to put my ego aside To trust in bodyweight training To make the most of this situation So that I will feel empowered To maintain strength and minimize muscle loss So that when the gyms open again, I will feel ahead of the game And ahead of the people who chose to allow their ego to steal their gains during quarantine time. Keep in mind this oath that you just took because your ego is still going to tap you on the shoulder and try to strongarm you into not putting in effort. What else you'll learn in this episode: • Will cardio cause you to lose more muscle and should you do cardio during lockdown? • Putting your ego in check if you think bodyweight exercises aren't tough enough • Ideas for stairs to challenge your lower body • Why bodyweight exercises work for 99% of the population • How to add variations to make things more interesting • How to use range of motion, tempo and high reps to your advantage • How to make a 5 lb. dumbbell feel like 50 lbs. I dare you to try these ideas. See how it goes. If I'm wrong after the gyms open, then I'm wrong. But I've been doing this for a long time so I think I know what I'm talking about. Post yourself doing these ideas on social media with the hashtag #ProveFitFizzWrong I DARE YOU! And I'm going to need that social media proof of you doing these ideas at home for it to count if you plan to prove me wrong when gyms open again. If you enjoyed this episode, please share it with a friend....and have them prove me wrong too (wink, wink) Subscribe and pretty please leave a review for the show...I would love that OH so much!! Keep doing the best you can, and until next time, breathe, stay strong, and always celebrate victory! I’m Kelly Wilson, owner of fitfizzstudio.com and I’m a certified trainer, nutrition coach, behavior change specialist, autoimmune disease educator and I’ve worked in the health and fitness industry for over 25 years. I am here to help you ditch the gimmicks, finding strength through your struggles, give you the knowledge for making the smartest choices for your own health and to remind you to celebrate victory along the way. Website Shop Facebook Instagram YouTube
6 May 2020
60: Embracing Nutrition, Healthier Cooking and Retirement with Tim Rucinski
Hello FitFizz friends! Please note that this episode was recorded roughly two months before COVID-19 had America sheltering in place. So if anything we say doesn't quite sound aligned with how the world has changed as of April 2020, that is why. It was such a pleasure to interview Tim Rucinski! Tim is mostly retired, but he is also a health coach, certified personal trainer and also a freelance writer. He's made significant health and physique changes recently and now he's helping others do the same. I wanted to ask Tim to be on the show to be a voice for the retired demographic and maybe change some mindsets about what's possible no matter what your age is. Tim and I know each other from Twitter for many years and he's taken the time to give me encouraging words in the past when I going through some rough emotional times. He has always had an uplifting vibe about him, but even more so now than ever before! At age 63, Tim is a great example of how age is so much more irrelevant than most people make it out to be. For those of you listening, if you haven't listened to episodes 34 and 35 please listen to those and you'll hear how much I strongly feel that age is all about perception. I think that most people would probably agree with me that "retirement" age is not what it used to be. Listen to hear all about Tim's positive outlook on age and what he does to stay lean, healthy and energized! Here are some of the highlights from this interview: • Tim's recent weight loss journey and what led him to change his lifestyle in his 60s • What he did to avoid going on cholesterol medication • Dealing with a torn rotator cuff, surgery, gaining weight, then meeting a health coach who helped him with a fresh start • The value that Tim found in looking at food in a new way • The value that Tim found in working with a personal trainer • Cooking for fun while prioritizing sensible nutrition • Learning to smarter habits that align with healthy goals • The importance of taking before/after photos and body measurements, especially if it makes you uncomfortable • Mindset and belief in yourself • and lots more! Here is where you can follow Tim on social media: https://www.facebook.com/tim.rucinski https://www.tumblr.com/blog/mstrtim; https://twitter.com/mstrtim https://www.instagram.com/mstrtim/ https://www.linkedin.com/in/mrtimrucinski/ Until next time, breathe, stay strong and always celebrate victory! Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe. Website Shop Facebook Instagram YouTube Patreon
8 Apr 2020
59: The Stay Home Mindset Survival Kit for Workouts & Nutrition
Hello, my FitFizz friends! How are you doing lately considering the drastic shift in the state of the world? It feels pretty surreal, huh? Today I'm not directly talking about COVID-19 but I'm talking about the impact that I've seen it have on regular lives and hopefully a bit of a new perspective if you've found yourself frustrated in any way with this shift. I see a lot of pointless judgments going on in regards to fitness goals, and gyms not being open, etc. These judgments are one-sided in their opinions on the effectiveness of home workouts and I realized the voices that were not part of this picture are the people who are really trying to achieve something in their fitness journey and how they're struggling. So I decided to do this episode and I think you'll find it worthwhile. Highlights in this episode: • Two sides of a big argument that I'm seeing and how I see validation on both sides • Deciding what's best for you and your goals during this time • The overlooked side of immune-boosting supplements • Deciding if the inflammation from junk food is a good choice or not if you're concerned with boosting your immune system • Cytokine storms • Sleep and adrenaline • Your outlook on home workouts • Why nobody is "too strong" for a home workout to be effective • Choosing your home workout with your goals in mind • Calming mental chaos • A time for contraction vs. expansion If you need home workouts, new recipes or a sense of community that is away from the noise of your regular Facebook feed, I invite you to join the FitFizz Raw Energy Oasis and I hope to see you there. Just type it into the search box on Facebook or follow this link https://www.facebook.com/groups/FitFizzRawEnergyOasis/ That is all for today, my friends. Until next time...breathe deeply, stay strong and always celebrate victory! Website Shop Facebook Instagram YouTube Patreon Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
1 Apr 2020
58: How Introvert Energy Works (Extroverts, please listen!)
Are you an extrovert or an introvert? Do you feel more energized or more depleted after being around other people? There are a lot of common misconceptions about introverts that extroverts REALLY need to hear. Being an introvert has nothing to do with being "quiet" or "shy" although many people often think that's what it means. The more I've thought about it, the more it astonishes me that this kind of thing — which really comes down to emotional intelligence — is not taught in school or ever talked about in workplace wellness programs. The reason it's so critical for extroverts to understand what I'm talking about today is that it's going to help you understand the introverts in your life so that you can understand what they need in order to be the best version of themselves. Highlights in this episode: • Intrinsic energy. What is it? • Can you identify an introvert or an extrovert? • What introverts experience energy-wise • Expectations in social settings • Why having adequate time to recharge is crucial for the health of introverts • How the world is built for extroverts and why it's a problem to expect introverts to live up to an unreasonable standard of energy • How businesses need to take the needs of introverts into account so they can do their best work • How energy is like money Start taking asking the people in your life if they're an introvert or an extrovert. Having those conversations will surprise you and help you understand those in your life a lot better. I'm Kelly Wilson, owner of fitfizzstudio.com and I’m a personal trainer, nutrition coach, behavior change specialist, autoimmune disease educator and I’ve worked in the health and fitness industry for over 25 years. I am here to help you ditch the gimmicks, finding strength through your struggles, give you the knowledge for making the smartest choices for your own health and to remind you to celebrate victory along the way. The information shared is for educational and informational purposes only. None of the contents should be interpreted as an intent to diagnose, treat, cure, heal or prescribe. Website Shop Facebook Instagram YouTube Patreon
18 Mar 2020
57: A Personal Strongman Journey, with Kristian Johnson
Joining me today to discuss some very personal things in his life journey is Kristian Johnson. Kristian is quite an experienced strongman competitor! From competing at The Arnold Sports Festival to winning a Pro Card, Kristian has been through a unique journey. If you speak to most serious lifters in the sport of strongman, you'll usually hear that people are very accepting of anyone who wants to train hard to be as strong as possible, regardless of gender or preferences, but Kristian had an extra layer to work through that most people never have to think about. Please listen to hear the full story on what his journey has been like and how he's demonstrated strength in various ways, even outside of competing. Highlights in this episode: • What it was like to have Arnold Schwarzenegger interrupt a very important competition in 2016 • What it was like to compete at "Strongest Woman in the World", while secretly coming to terms with a future life change of being a transgender man • The mental journey of holding off on transitioning in order to compete in the fairest way possible at the Pro level at the Arnold Sports Festival one last time • The article for EliteFTS where Kristian first came out as trans: https://www.elitefts.com/education/when-strong-is-all-you-can-be/ • Obstacles in making the transition official • The mental shifts that accompanied his journey • What it's like to now compete in strongman as a man • Freedom Through Fortitude LLC • And lots more! You can follow Kristian on Instagram and Twitter: @thekristianj Website Shop Facebook Instagram YouTube Patreon Please subscribe, leave a review and share this podcast with a friend!
4 Mar 2020
55: From Couch to Ultramarathons with Brian Dennison
This month's guest interview is with runner, Brian Dennison. He has accomplished quite a lot of things in both running and with his health. He is telling his journey of how he started running with the Couch to 5K app and wanting to improve his health, and now enjoys Ultramarathons. His health was one big reason that he stayed motivated and he surprised his doctors with his significant weight loss and lab results along the way! Please subscribe, leave a review and share this podcast with a friend! Episode page Shop Facebook Instagram YouTube The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
12 Feb 2020
54: Calories In vs. Calories Out...and Hormones?
Is losing weight, losing fat, or losing inches really as simple as "calories in vs. calories out"? If you burn more calories than you eat, you will always lose fat or inches? It depends on who you talk to. The reason for that is because it SHOULD be that simple, but the reality is, we live in a world with more and more no-totally-healthy people, so there are often many other factors that need to be considered. The fact that these other factors do exist, I personally, say it's too broad of a statement to be accurate, therefore, I don't think it's correct to say "well, if you have fewer calories in, or if you burn more calories than you eat, you should never gain weight." In theory, it should be that simple. And it could be if you had a room full of people who had matching DNA. They were all relatively young. No one had encountered any disease. They had no food sensitivities. They ate perfectly nutrient-dense whole foods for every meal. They were all moderately physically active. They had no stress and their appetites never waver. And if they didn't have any genetic predispositions to things like MTHFR, PCOS, candida, different types of insulin sensitivities or metabolic syndromes. But the chances of that are pretty non-existent. Highlights in this episode: • What does "calories in vs. calories out" mean? • What if you're predisposed to genetic, insulin, or metabolic factors? • Thyroid hormones and metabolism • How different types of hormones affect energy balance • How nutrient absorption affects overall energy balance • Are you affected my sub-optimal nutrient absorption? • How medications can play a role • Not making excuses even if you carry extra weight due to metabolic or hypothyroidism • Cautions of caloric readouts on fitness equipment, apps, and on nutrition facts labels • How problems with energy balance are figuroutable Episode page Private Facebook Community Shop Facebook Instagram YouTube Patreon Order lab tests Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
5 Feb 2020
53: Mindful Eating vs. Intuitive Eating vs. Macro Counting vs. Calorie Counting
Today I'm focusing on one big, 4-way intersection that has to do with different eating styles. I'd love to know if you've heard of mindful eating and/or intuitive eating before or not. These two are quite popular but I don't think they've quite made it to where they're so popular that everyone has heard of them. If you *have* heard of mindful eating or intuitive eating, you're not alone if they still seem pretty vague. That is exactly what I'm hoping to clear up today! I want to give some clarity around mindful eating, intuitive eating, as well as how they differ from counting macros and how that differs from counting calories — plus how to know if any of them might be right for you or not. If we were to take these four eating styles and list them from least rigid to most rigid, it would go like this: · mindful eating · intuitive eating · calorie counting · macro counting It's good to know a bit about how each one works in order to decide if one of them might be more helpful for you to either manage your relationship with food or get closer to your goals if you're trying to change your body composition. Listen in to the whole episode to learn more and to hear all about my brand new MACRO COACHING! Who is macro coaching for? It's for anyone who wants to make a change in their body composition. What you'd get from me is completely personalized for you and your goals and preferences. I have a couple of options, which you can find at fitfizzstudio.com/coaching. To give a brief rundown, you can choose JUST your personalized macro portion calculations. This is a personalized 18-page report (PDF) that includes: · your personalized macros that I calculate after you give me some information · how to ease into it · how all of your fats, carbs, and protein are broken up · it shows you another way to simplify macro counting by measuring portion sizes with your hand · meal suggestions · tips on how to eat and how to choose foods to meet your goals · a whole page of protein sources · a whole page on carb sources · a whole page on fat sources · a whole page on vegetable options · what you can expect to lose/gain in terms of weight · what the next steps are after you make some progress (The numbers need to be adjusted in accordance with how your body changes. You don't just stay with the same macros forever.) · there is a section that answers questions answers like "what if this happens?", "what if that happens?" and "when do I make adjustments?" · plus you'll have access to me inside of the main FitFizz Facebook group for basic questions This option does not include any email coaching or adjustments though. For that, you can get the Macro Portion Calculations PLUS the 8-week coaching option which includes: · 1-2 macro split adjustments if they're needed · weekly check-ins via email to see how it's going and I can hear about your concerns and make suggestions if needed · a different private Facebook group for proactive community support and to ask questions · monthly live Q&A video chat for real-time answers Macro coaching Support the show on Patreon Episode page Shop Facebook Instagram YouTube Order lab tests Please subscribe, leave a review and share this podcast with a friend! The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.
22 Jan 2020