Episodes
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Top 5 Worst Gym Exercises Debunked In this insightful episode of the Achieve Results Nutrition and Wellness Podcast, Adam Ross, a seasoned Registered Dietitian, and Dr. Krista Fazio, an expert physical therapist and athletic trainer, discuss the five worst exercises commonly seen in the gym.
They share personal experiences and expertise, critiquing exercises like compound movements, planks, burpees, and more. They emphasize the importance of proper form and effectiveness, providing listeners with practical advice on optimizing their workouts.
This episode is perfect for fitness enthusiasts looking to enhance their training routines and avoid common pitfalls.
00:00 Introduction and Host Credentials
02:33 Dr. Krista Fazio's Background
04:06 Top 5 Worst Exercises: Introduction
04:38 Worst Exercise #5: Compound Movements
05:43 Worst Exercise #4: Planks and Marching with Weights
09:34 Worst Exercise #3: Burpees and Incline Treadmill Walks
11:55 Worst Exercise #2: RDLs and Light Dumbbell Carries
15:36 Worst Exercise #1: Recumbent Bikes and Balance Obstructing Strength
18:46 Conclusion and Next Episode Teaser
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Mastering Midlife Health: Hormones, Fitness, and Nutrition with Dr. Jannine Krause In this comprehensive episode of the Achieve Results, Nutrition, and Wellness podcast, Adam discusses the intricacies of optimizing women's health, focusing on those over 40, with Dr. Jannine Krause, a specialist in naturopathic medicine and acupuncture. Dr. Krause shares her personal journey from aspiring snowboarder to hormone specialist, driven by her own health battles. The episode covers crucial topics like the importance of blood sugar balance, stress management, and gut health before considering hormone treatments. It delves into the roles of progesterone, testosterone, and toxic estrogens, highlighting the necessity of thorough testing, proper detoxification, and liver function for hormonal balance. The discussion also touches on lifestyle factors, including the impacts of diet and exercise trends such as low-carb diets, intermittent fasting, and high-intensity interval training on hormonal health. Dr. Krause emphasizes personalized approaches to diet, fitness, and hormone supplementation, specifically tailored to individual needs during perimenopause and menopause. Drawing from professional insights and personal experiences, the episode offers comprehensive strategies for managing hormonal health through nutrition, fitness, and lifestyle modifications. Listeners can find more of Dr. Krause's work on her Instagram @DrJanineKrause, her website DrJKrauseND.com, and her podcast, The Health Fix Podcast. The episode concludes with a reminder that the podcast is informational and not a substitute for professional medical advice. 00:00 Introduction to the Podcast 00:47 Special Guest: Dr. Janine Krause 02:43 Understanding Naturopathic Medicine 06:02 Hormonal Health and Fitness 09:50 The Impact of Lifestyle on Hormones 19:00 Food and Fitness Trends for Hormonal Optimization 29:38 The Importance of Recovery and Nutrition 30:16 Avoiding Long Hauls and Embracing Short Bursts 31:36 Diet Recommendations: Focus on Natural Foods 32:14 Menopause and Weight Training Insights 33:09 The Role of Protein and Carbohydrates 40:43 The Impact of Sleep and Stress on Fat Burn 41:42 Bioidentical Hormones vs. Hormone Supportive Supplements 43:35 Customizing Hormone Treatments 49:20 Balancing Hormones Through Lifestyle Changes 52:14 Final Thoughts and Where to Find More Information
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Unlocking Sustainable Fitness and Wellness with Dr. Alan Bacon In this episode of the Achieve Results, Nutrition, and Wellness podcast, host Adam welcomes Dr. Alan Bacon from Maui Athletics to explore the transformative power of nutrition, exercise, sleep, recovery, and mental performance. Dr. Bacon recounts his inspiring journey from dental surgery to establishing a successful coaching business. The discussion highlights important topics such as habit-based goals, debunking social media fitness myths, and practical strategies for sustainable health and well-being. Dr. Bacon emphasizes making conscious, incremental changes, planning around events, and maintaining an abundance mindset. This episode provides valuable insights and actionable advice for anyone looking to elevate their fitness and overall quality of life. 00:00 Introduction to the Podcast 00:40 Meet Dr. Alan Bacon 01:28 Dr. Bacon's Journey to Fitness and Nutrition 05:06 The Importance of Evidence-Based Information 14:02 Balancing Quality of Life and Fitness 26:31 Setting Realistic Fitness Goals 37:04 Hydration and Daily Habits 37:27 Setting Actionable Goals 38:00 Outcome Goals vs. Habit-Based Goals 39:36 The Importance of Standards 44:22 Navigating Social Situations 45:45 Building a Support System 55:33 The Role of a Coach 56:47 Practical Tips for a Healthier Lifestyle 57:45 The Power of NEAT 01:04:10 Planning and Moderation 01:07:06 Final Thoughts and Resources
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Unlocking Nutrition and Fitness: An Inspiring Conversation with Tony Cristodulo In this episode of the Achieve Results, Nutrition and Wellness podcast, host Adam dives deep into the world of nutrition, exercise, and wellness with special guest Tony Cristodulo. Tony, a UFC veteran, BJJ black belt, and renowned fight coach, shares his incredible journey from an obese teenager in Greece to a world-class athlete and coach. They discuss the importance of small wins, behavioral changes, and practical tips for achieving long-term health and fitness goals. Tony emphasizes the significance of internal locus of control, prioritizing protein intake, and increasing fiber in the diet, as well as the importance of mindset and routines. A must-listen for anyone looking to elevate their performance and well-being. 00:00 Introduction to the Podcast 00:40 Meet Tony Cristodulo: UFC Veteran and Coach 01:58 Tony's Journey: From Obesity to MMA Champion 03:51 The Struggles and Successes in Tony's Career 06:05 Transition to Coaching and Personal Training 09:33 Behavioral Insights on Diet and Training 19:18 Small Wins: Building Healthy Habits 29:42 Balancing Nutrition for Fighters and Everyday People 31:02 Achieving Low Body Fat: Consistency and Diet 32:06 The Importance of Quality Food Choices 34:11 Flexibility in Diet: Adherence and Mental Health 41:46 The Role of Willpower in Dietary Choices 47:19 Creating Healthy Eating Habits and Associations 49:39 Key Principles for Ideal Body Composition 55:57 Conclusion and Contact Information
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In this episode I discuss the power of creating a "friendly" approach with your wellness focussed lifestyle!
The best friendships are low stress, with a ton of appreciation!
If we can create a friendship with the daily actions that will lead us to our health and wellness goals. We will undoubtedly enjoy the process more and create a lot more sustainability!
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In this episode I reveal my top 10 favorite foods that I believe will help most people reach their health and body composition goals with greater ease!
Please enjoy my Top 10 Favorite Healthy Foods!! Feel free to steal these and incorporate more of them into your daily diet!!
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In this episode, I have the pleasure of sitting down with fitness legend, Frank Sepe.
From training in his Queens, NY basement as a kid, to training with Arnold at muscle beach.
Frank has been featured on over 500 fitness magazine covers and has created himself a lucrative and lifelong career in the fitness industry in various different roles!
In this episode, we discuss how to create fulfillment through Fitness, and the many tips and tricks that Frank uses to stay at the top of the Fitness game well into his 50s!
Frank is just a fun loving guy and this is a really down to earth and interesting interview from someone who’s consistency in the nutrition world is second to none!To learn more about Frank, please visit his Instagram account linked below!
https://www.instagram.com/frank_sepe/
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In this podcast, I speak with Nick Lambe, the online sleep coach on everything you need to know about how to get a good nights sleep!
In this episode, we discuss the habit based approach you can take toward falling asleep, faster, sleeping deeper, and getting better quality, sleep more often!
Nick has a different approach to helping people sleep better, rather than handing people a list of different sleep, hygiene strategies, he goes deeper and attacks sleep issues from the root cause!
We also discuss the circadian rhythm and how to make sure yours stays on track!
If you have any type of sleep issues, or just want to improve your sleep, this is the episode for you!For more information on Nick's coaching programs please use the links below!
https://www.instagram.com/theonlinesleepcoach/
https://www.sleepcoachcourse.com/
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In this episode, I have the pleasure of speaking to Dr. mike T, Nelson! He is an absolute wealth of knowledge who has spent decades in the nutrition and performance space.
In this episode, we get deep into the weeds of both metabolic flexibility and physiologic flexibility!
Dr. Mike provides some very real world application to improving your metabolic and physiologic flexibility, ultimately making you a more resilient and higher performing human being!
We also discuss heart rate variability (HRV) and how you can utilize your wearable technology to better control your recovery through monitoring your HRV! Mike also get some great tips on how to properly read your HRV data and also how to manipulate your training and lifestyle to make sure that you are recovering properly.
For more information from Dr. Mike, please find him on the following links:
Instagram
Website
Flex diet podcast -
Aram Grigorian is a professional nutrition coach and personal trainer based out of San Diego, California.
In this Episode with Aram, we go heavily into the practical, and realistic ways that people can improve the consistency of their diet adherence! Aram is a very straight shooter and his nutrition advice is incredibly sound! He is not afraid to to discuss the harsh reality that much of peoples diet struggles are due to their own actions, and we discuss the tools that he uses to help people understand the actions that may be holding them back, and creating strategies for improving those issues!! We also got into the specific actions that you can take today to start making immediate improvements to your environment to make healthy eating feel easier!
This discussion was a lot of fun to have and it was a pleasure to have Aram on the Podcast!To learn more about Aram, and his coaching please check him out in the following locations:
IG: @4weeks2thebeach
Facebook: 4weeks2thebeach
Website: https://www.4weeks2thebeach.com/
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In this episode, I have the pleasure of speaking to Doug Cook RD, as we review how to improve your health span. This episode is all about anti-aging, and how to improve your quality of life later into life! We talk about the CD 38 protein, and its effect on the aging process, and how to battle against it! Doug also reviews the fitness and nutrition strategies that he himself has been putting to the test to make sure he is aging with grace, and how you can too!
To learn more from Doug, please use the following links:https://www.dougcookrd.com/
https://www.instagram.com/your.nutrition.education/
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In this episode I review my P's and Q's model for dietary success
By simply minding the 5 P's that are vital to your individual dietary success, you can create a dietary strategy, a lifestyle, and a persona that you are a healthy eater.
This framework has been proven successful hundreds of times and is a vital part of the wellness process for anyone looking to make positive change in their lives.
Enjoy this episode!
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In this episode I discuss the importance of understanding the fundamentals of eating.
Calories and Macro nutrient composition of the food a person eats are vitally important, and yet, most people do not understand these terms, let alone understand how to eat in a manner that supports a balanced calorie and macro nutrient intake!
So in this episode I review the 4 Macro nutrients and their calorie information, and functions so you can get a better understanding of what, when, and why to choose foods that will support your energy, performance, and body composition needs! -
In this episode I break down the idea dietary strategy for building the most muscle while minimizing any addition fat mass!
This episode reviews the caloric and macro nutrient structure needed to create an anabolic environment that your muscles will grow from, while minimizing fat accumulation at the same time.
In this episode I review the importance of calorie and protein intake, as well as the roles of carbs and fats in the process of accumulating muscle mass and energizing the most effective workouts!
Enjoy this episode!
Website
Instagram
Facebook
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In this Episode I cover how to identify when your diet is longer working. This episode gives you all the signs and symptoms of a bad diet, or a calorie deficit that is longer doing the job, and how to make adjustments that won't reverse your progress and hard work!
IG- Adam_Ross_RDFB- Adam Ross
Website- arnutrition.net
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In this Episode I speak with Dr. Dwayne Jackson on all things supplementation. We review how to make sure you're purchasing quality supplements that will help rather hurt your wellness approach.
In this episode we speak about how to find a quality supplement, and a quality supplement brand. We discuss the do's and don'ts of supplements and how to avoid wasting your money with products that won't work.
We also speak about Dr. J's favorite supplements that he uses with his clients, and where to start on your supplementation journey with quality products that will benefit your health.
We also discuss functional mushrooms and the incredible benefits that they can have on overall function.For more information about Dr. Jackson please see the links below.
https://drdwaynejackson.com/https://www.instagram.com/drdnjackson/
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In this podcast I cover the 5 fundamental skills needed for nutrition mastery that you should focus on before starting to count calories, and I thoroughly review how and why they play such an important role in driving results.
The 5 fundamentals are as follows:
1. Protein
2. Fruit and Veg
3. Food and drink quality
4. Food Quantities
5. Hydration
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I had the opportunity to sit down with Jeb Johnson of Food on the Mind! Jeb is a treat to listen to! He is a master of behavior change for improved health and wellness.
Jeb takes a very realistic approach to making intentional and well thought out adjustments to your daily routines and habits so that you can improve your personal wellness.
We dive into the importance of walking, as well as the importance of mindfullness and intention around your actions.
For more info about Jeb please head over to his social media pages and website!
https://www.instagram.com/jebstuartjohnston/
https://linktr.ee/jebstuartjohnston -
In this episode, I discuss the 4 P’s of metabolic individuality. Physiology, psychology, personal preference, and practical circumstance. I review these four vital factors for determining the best possible diet approach that will work with your lifestyle and suit your own individual needs!
When it comes to dieting the most effective diet is the one you can stick to most consistently. In this episode I’ll go over the importance of creating your own process and determining personalized features of your own diet based on your own individual needs.
I touch on each of the four P’s in detail so that you can use them to build the dietary approach that suits you best.Facebook
Instagram
www.arnutrition.net
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