LEVEL UP with J&M Performance: Recent Episodes
Michelle & Phil
Your favorite dynamic duo talks everything health, fitness, and motivation on this ground breaking new podcast! Come hang with us while you drive to work, catch a workout, or before you fall asleep. Our mission with this podcast is to inspire, educate, and entertain. We are so excited to bring you tons of information that will help you tackle your every day health journey!
Welcome BACK to the Level UP Podcast with J&M Fitness!
On today's episode Coach Michelle dives into where you should begin your health journey... and some proven strategies to get you RESULTS.
There is always ways of sneaking healthy habits into your daily life, a good routine/plan shouldn't be overwhelming or feel impossible. That's what we're here to fix!
Come hang out with us every week while you drive, walk, do cardio, or just relax!
Follow us on socials:
IG: @JMELITEFIT
FB: /JMELITEFIT
Michelle's IG: @MELZFIT
Shop our website, and download our app:
www.jmelitefit.com
Support the show
We are BACK and bringing you a deep dive into some of the most important things to think about when starting a health and fitness journey.
From small attainable steps, to setting realistic expectations, to taking the perfect progress picture… we touch on it all!
Looking to join our online coaching community and work with the best?
Visit our instagram to find out more information on enrolling!
http://www.instagram.com/jmelitefit
Looking for healthy meal prep? Live in the North East?
Check out www.eatcleanbro.com for meal prep shipped right to your door and use code: MELZFIT to support the Podcast!
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NEW EPISODES EVERY FRIDAY!
SUBSCRIBE to get notified when we post.
Love it? Leave us a 5* review on Apple Podcasts!
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Follow us on all socials for more content @ JMELITEFIT
Find our website here: www.jmelitefit.com
Support the show
Hi family! Welcome back to the LEVEL UP Podcast... finally!
Today we are talking about seeing the bigger picture-- YOUR HEALTH.
We are discussing the nutrition, recovery, and workout aspects of health as well as the stuff everyone forgets about; blood work, cholesterol, heart rate, etc.
Hopefully this episode gets you thinking "Am I really healthy?" and what that means to YOU!
Looking for delicious meal prep made easy and delivered straight to your door?
Check out www.eatcleanbro.com and use code MELZ to save $$ on every order!
Remember to SUBSCRIBE to be notified when we post new episodes!
Follow us on Instagram: @jmelitefit Follow us on Facebook: @jmelitefit
Welcome to Episode 52 of the Level Up Podcast!
We are thrilled to talk to you today about setting yourself up for success--
and success can mean anything you want it to mean. These ideas can apply to any fitness/health goal, and will take you far if applied properly!
Remember to subscribe to receive notifications when we post new episodes, and leave us a
5 rating if you love tuning in with us! We appreciate you all!SHOW NOTES:*
- 0:00: Intro/Sporting Events
- 4:30: Merch/Push-ups for Puppies
- 8:00: Importance of Setting Goals
- 10:00: Starting Small
- 14:00: Nutrition is KEY
- 18:00: Tiny Changes = Big Results
- 22:00: Lack of Results?
- 25:00: Sticking With It
Follow us on Instagram: @JMELITEFIT Subscribe to our monthly fitness membership & shop our merchandise:
http://www.jmelitefit.com
Happy Episode 51!!
Today we talk about the vicious cycle also known as CALORIES.
Chaining yourself to a cardio machine in order to burn X amount of calories that you ate over the weekend... who can relate? Well, we are here to tell you to STOP doing that.
Dive into the science and the facts with us, and as always
remember to SUBSCRIBE and leave us a 5 rating if you love the show!*SHOW NOTES:
- 0:00- Intro/Current Events/Sports
- 5:45- Calorie Counting
- 8:00- Can You Cancel Out a Bad Diet?
- 11:00- Strength Training vs. Cardio
- 14:00- Fat Storage
- 17:00- Better Eating Habits
- 19:00- Starting Small
Welcome to EPISODE 50, ladies & gents!!
Thanks for being the absolute best and supporting us through our incredible podcast journey up to this point.. we are looking forward to another amazing 50 episodes with you guys!
On our 50th episode we talk H.I.I.T and all of the misinformation surrounding it.
Proper recovery, ACTUAL high intensity training, and how to use all of this to accomplish your goals**. Information is POWER, fam!
SHOW NOTES:**
- 0:00- Intro/Sporting Updates
- 6:15- What IS HIIT?
- 10:00- The Group HIIT Class LIE
- 12:00- Trying to Outwork a Poor Diet
- 14:00- Actual High Intensity Training
- 15:00- The Recovery Protocol
- 17:00- Injuries and HIIT
- 20:00- Tailoring Your Program to Your GOALS!
Love the show? Make sure to SUBSCRIBE so you get notified when we post new episodes, and leave us a 5 rating so we can continue to grow and expand our audience!*Find our website, workout programs, membership, and merchandise here: http://www.jmelitefit.com
Follow us on IG for daily content: @JMELITEFIT
Follow us on Youtube: @JMELITEFIT
Follow us on Facebook: @JMELITEFIT
HOOO-YAH, we're back with Episode 49 of the Level Up Pod!
Today we talk all about the long game in health and fitness, aka LIFE.
Not only is it important to remember that your choices and routines have to be sustainable for you in the long term, but they also have to be HEALTHY for you in the long term.
Get motivated with us, we are here for **YOU!
SHOW NOTES:**
- 0:00- Introduction/Episode Intro
- 5:00- Current Events/Phil Sports Talk
- 8:00- Setting Up the Long Game
- 11:00- Diet & Nutrition Sustainability
- 15:00- Consistency and Routine
- 19:00- Over-Exercising/Under-Recovering
- 24:00- The MOST Important Question
- 27:00- Set Yourself UP For Success
Thanks for tuning in!! We appreciate all of you SO much.
Help us out by leaving us a 5 review so that we can continue to grow!*
Find us on Instagram: @jmelitefit
Find us on Youtube: @jmelitefit
Find our website, membership, and merchandise: http://www.jmelitefit.com
YOUR FAVORITE PT DUO IS BACK!!!
We've been on a bit of a hiatus, but strictly for big growth-related reasons.
We are SO excited to bring you this episode to kick off our 'season 2', and there is no better way to do it than to discuss doing the most - and why it's potentially hindering your progress.
AS always, remember to SUBSCRIBE & leave us a 5 rating--
we love and appreciate you all, and are so excited to continue to grow with you!*SHOW NOTES:
- 0:00- Intro, Current Events, Updates
- 4:30- J&M Site Membership
- 8:00- STOP Doing the MOST
- 11:00- Cortisol and Fat Loss
- 14:00- Too Many Workouts
- 19:00- Your Recovery Sucks
- 21:00- Hours of Cardio
- 25:00- The Aspects of Recovery
Become a J&M Fitscription member and let us write your workout plan for you every week!
http://www.jmelitefit.com
Follow J&M on IG: @JMelitefit
Exercise form... we know it's important, but HOW important?
Well today we address the why- why do we need to pay attention to form, is it really that important? YES YES and YES. Come hang out with us as we go over topics like injury prevention, functional strength, and movement patterns-- all tied back to our form, both in and out of the gym.
Remember to subscribe to our channel so you get notified when we post new episodes!
If you love listening, don't forget to leave us a 5 rating to help us grow!*SHOW NOTES:
- 0:00- Intro/Current Events/Sports
- 7:00- Form Basics
- 12:00- Injury Prevention
- 15:00- Personal Training
- 19:00- Muscle Activation and Isolation
- 23:00- Curtsy Lunge
- 27:00- Corrective Exercise
Follow J&M on IG: @JMelitefit
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Find our website here: http://www.jmelitefit.com
Welcome to EPISODE 46!
Today we talk about -possibly- one of the most important topics--- breathing.
Without breathing we wouldn't be alive, so I think it's safe to say this topic is massive.
We are going to tackle all of the important aspects of breathing, including HOW to breathe properly, the two different types of breath, exercises for learning, and more!
Remember to SUBSCRIBE to our Podcast to be notified of when we post new episodes!
If you love us, be sure to leave us a 5 rating and help us grow as a podcast- we love you guys!*
SHOW NOTES:
- 0:00- Intro/Current Events
- 6:00- Introduction to Breathing
- 11:00- Deep vs. Shallow Breathing
- 14:00- Breath and Exercise
- 17:00- TVA Activation
- 19:00- Breathing and Aesthetics
- 21:00- Breathing Exercises
- 24:00- Core Control
Find our website and merchandise here: http://www.jmelitefit.com Find our monthly fitness subscription here: http://www.patreon.com/jmelitefit
Follow J&M on IG: @JMelitefit
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma262
BAM! Welcome back to Episode 45, today we talk all about building MUSCLE!
How to do it? Who is it right for? What to focus on? Best plan of action?
We hit on this all and more, so be sure to tune in for episode 45!
Hey you! Remember to subscribe and leave us a 5* rating!
It helps us to grow as a podcast and ensures you get notified when we drop new episodes.
SHOW NOTES
- 0:00- Intro/Current Events
- 8:30- Muscle Building Basics
- 12:00- Functional Training
- 15:00- Food as Fuel
- 18:00- Importance of Recovery
- 20:00- Training Set-Up
- 24:00- Progressive Overload
- 28:00- Supplementation
Find our website here: http://www.jmelitefit.com
J&M Monthly Workout Subscription: http://www.patreon.com/jmelitefit
Follow J&M on IG: @JMelitefit
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Happy Tuesday!
Today we talk all about insulin and blood sugar.
This is a topic that EVERYONE should care about and monitor!
Insulin Resistance is something that can lead to weight gain, obesity, diabetes, and heart disease. It's not something we should take lightly, and it's why we constantly encourage you guys to choose health and healthy foods over the 'quick way to the end goal'.
Come tune in with us today for this essential episode and don't forget;
SUBSCRIBE to our channel to be notified when we drop new episodes every week!
Love it? Please leave us a 5 rating so we can continue to grow. We appreciate you all!*SHOW NOTES:
- 0:00- Intro/Current Events/Sports
- 7:00- Insulin
- 8:30- Insulin Resistance Syndrome
- 10:00- Type I Diabetes
- 13:00- Type II Diabetes
- 15:00- Pancreas and Insulin
- 18:00- Insulin Resistance and Obesity
- 20:00- Fasted Blood Glucose
- 22:00- Stress and Glucose
- 25:00- Importance of a Healthy Lifestyle
Find our website here: http://www.jmelitefit.com
JOIN our monthly subscription here: http://www.patreon.com/jmelitefit
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @JMelitefit
WHEW! This was a FUN topic, and one I'm hoping resonates with a ton of our listeners.
We bet you've heard of all the diets we mention in this podcast... so for this episode we discuss the POSITIVE and NEGATIVE aspects to these popular 'diet trends', and we also break down the way they work to get you your results. Understanding the 'how' behind these things will help you to make more informed decisions when it comes to your health!
Thank you guys SO much for listening and hanging out with us every week.
We appreciate YOU. Please remember to SUBSCRIBE
and leave us a 5 rating so we can continue to grow!!*
SHOW NOTES:
- 0:00- Intro/Current Events/Sporting
- 5:45- Popular Diets
- 7:30- WW (Weight Watchers)
- 10:00- Nutrisystem
- 14:00- Atkins
- 19:00- Jenny Craig
- 24:00- South Beach
- 28:00- Pricing
- 30:00- Conclusion/Ending Notes
Follow J&M on IG: @JMelitefit
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
To subscribe to our VIP monthly classes & content: http://www.patreon.com/jmelitefit
Find our website/merch/programs here: http://www.jmelitefit.com
Welcome to Level Up- EPISODE 42 ! Today we talk all about NEAT.
What is it? Non-Exercise Activity Thermogenesis. What does that mean?
Everything you do on a daily basis (sitting, standing, cleaning, cooking).
And finally, how does this affect our progress/goals? THIS IS SO IMPORTANT!
Tracking and consistently hitting our NEAT will help us to hit our goals faster and will also help us to better sustain our progress-- all while allowing us to better utilize our food intake!
Movement + Consistency = the key to progress.
We hope you enjoy today's episode!
Make sure to SUBSCRIBE so you are notified when we post new episodes every week.
Please leave us a 5 RATING before you leave AND share us with your friends!*
SHOW NOTES
- 0:00- Intro & Current Events
- 8:00- Intro to N.E.A.T
- 9:00- Does Exercise Count?
- 11:00- Daily Activity Levels
- 15:00- Walking vs. Cardio
- 17:00- The Importance of STEPS
- 17:50- How Many Steps?
- 18:15- Impact/Recovery
- 20:00- Running
- 24:00- Pedometers
- 27:00- Recommendations
FOLLOW J&M on IG: @JMelitefit
FOLLOW Michelle on IG: @melzfit
FOLLOW Phil on IG: @jaccoma263
Find our website here: http://www.jmelitefit.com
Wooooo! Welcome to Episode 41-- today we talk all things Intermittent Fasting.
Not only are we going to explain potentially WHY
Karen from the office saw "such good results" when practicing fasting, but we are also going to dive into the physiological benefits that it can provide. Gut issues, diabetes, hormonal imbalance, and other medical issues COULD be a good reason for you to incorporate Intermittent Fasting into your routine. Listen and learn!
Thanks for being here and hanging out with us!
Remember to hit that SUBSCRIBE button to be notified of when we publish new episodes.
Also please write us a review/leave us a rating before you leave-- we appreciate it so much!
SHOW NOTES
- 0:00- Current Events/NCAA Scandal/Sports
- 10:15- Intro to Intermittent Fasting
- 12:00- Types of IF
- 15:00- Caloric Deficit
- 16:30- Importance of Consistency
- 19:30- IF and Gut Issues
- 22:00- Benefits of IF
- 23:30- Breakfast/Morning Routine
- 24:00- WHY Does it Really Work?
Follow J&M on Instagram: @jmelitefit
Follow Michelle on Instagram: @melzfit
Follow Phil on Instagram: @jaccoma263
Our website: http://www.jmelitefit.com
Wooooooo! Episode 40... can you believe it?!
The LEVEL UP Podcast is also officially 5 months old today!!
We're pumped you're here and celebrating with us with one of our FAVORITE topics... MANIFESTATION!! This episode is going to be your daily dose of JUST GET OUT AND DO IT. It will wake you up, motivate you, and remind you that you are fully capable of anything.
Those huge goals you have? You can reach them-- and past them, too.
It all comes down to your mind. Are you positive or negative?
Do you talk kindly to yourself or are you your own bully?
Let your positive vibrations start here. Start today!
REMEMBER to SUBSCRIBE to our channel for notifications when we post new episodes, and be sure to leave us a 5 rating and share us with your friends if you love listening!
We appreciate you guys, always.
SHOW NOTES:*
- 0:00- Intro & Current Events
- 7:30- The Make or Break Year
- 9:15- Positive Affirmations
- 11:00- Annoying Happy People
- 13:00- Placebo Effect
- 15:00- Positive Thinking
- 15:45- Gratitude
- 18:00- Life Happens FOR You
- 20:00- Good Vibrations
- 22:00- Silver Linings
- 24:00- Goal Setting
- 27:00- Traits of Successful People
Follow J&M on IG: @JMelitefit
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Find our website here: http://www.jmelitefit.com
Welcome back to another episode of the Level Up Podcast!!
Today we talk CARBS--- the good, the bad, and the ugly.
Do they really make you FAT? Are there good and bad carbs?
What factors do we look at when choosing "healthier" food options?
We cover all of it in Episode 39!
We are so happy you're here with us!
Make sure to SUBSCRIBE, share us with your friends, and leave us a 5 rating!*SHOW NOTES:
- 0:00- Intro/Current Events/Sports
- 5:00- Carb Breakdown
- 7:00- Function of Carbs
- 8:30- Fiber
- 10:00- Moderation
- 10:30- Serving Sizes
- 11:00- Protein Sparing
- 12:00- Ketosis
- 14:00- The Issue with Keto
- 15:30- Fat Gain
- 16:00- Refined vs Unrefined
- 16:45- Insulin Resistance
- 20:00- Survival Mode
- 25:00- Alcohol to Carb Conversion
Follow J&M on IG: @JMelitefit
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263SHOP Our Merch, Online Coaching, Monthly Programs, and MORE:www.JMELITEFIT.com
Welcome back to Episode 38! We are thrilled to have you here.
Today we talk about one of the most common health myths out there: SPOT REDUCTION!
The idea that you can isolate one specific area of your body to burn fat in or replace fat with muscle. We are here today to do a little myth busting! Come chat with us and learn more about the process of fat loss and muscle building.
EPISODE NOTES:
- 0:00- Current Events/Sports
- 10:00- Spot Reduction Intro
- 12:00- Fat Loss Explained
- 13:00- Controlling the Game
- 14:30- Muscle for Fat Loss
- 16:00- Muscle Replacing Fat
- 18:00- Trouble Areas
- 19:00- Cool Sculpting/Lipo
- 21:40- Getting Rid of Cellulite
- 26:00- Bulky Muscle
Thanks for listening to Episode 38! Be sure to SUBSCRIBE to get notifications when we post our new episodes every week! If you love listening, be sure to leave us a 5 review before you leave!*Follow J&M on IG: @JMelitefit
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
We are kicking off our Tuesday talking to you guys about FAST FOOD!!
Even if you don't eat it -or rarely do- we tie in today's conversation to the obesity epidemic in America and how fast food plays a MASSIVE role in it!
Ever wonder what is considered "SO BAD" about fast food?
Can you eat 'healthy' at a fast food establishment?
How often is TOO often to eat at Wendy's or BK?
We answer all these questions and MORE in an episode you don't want to miss!
Make sure to SUBSCRIBE to our channel to be notified when we post a new episode!
Don't forget to rate us, and leave us a 5* review if you love hanging out with us.
Follow Michelle on IG: @ melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @jmelitefit
Not seeing results? Frustrated and fed up with waiting for your progress?
Well today you're getting a healthy dose of REALITY.
Come listen to our list of things you should STOP doing that will help you to live a better quality of life, see or recognize your results, and be HAPPIER while doing it all!!
Sometimes, it's as simple as a mindset switch.
SHOW NOTES:
- 0:00- Intro/Current Events/Story Time
- 10:00- Intro to Things You Should STOP Doing
- 11:01- Negative Talk
- 14:05- Logging Food & Exercise
- 16:20- Minority vs. Majority
- 18:15- EXCUSES
- 21:00- Over Complicating Things
- 25:30- Comparing Yourself to Others
- 27:00- Impatience
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @JMelitefit
Thanks for all the support and love, you guys!! We appreciate you all!
Remember to leave us a 5 rating and subscribe to be notified of all our weekly episodes.*
Let's talk all about MEAL PREP today!!
Who needs it? What's the best way to go about it?
What foods are best? Where do you start?
Don't worry.. we are covering ALL the basics for you in this podcast!
Listen up, and let's get you prepped to prep!
EPISODE NOTES:
- 0:00- Intro, Current Events, Sporting Updates
- 10:05- Meal Prep Basics
- 11:30- Lazy Man's Prep
- 12:15- Meal Planning
- 14:00- Tracking BEFORE You Eat
- 15:00- Importance of Measurements
- 16:00- Condiments and Calories
- 19:30- 'Healthy' vs. 'Unhealthy' Foods
- 20:30- How You Prepare Foods
- 21:30- Seasonings
- 23:30- Macro Food Ideas
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @JMelitefit
We love you guys!! Thanks for tuning in.
Don't forget to subscribe and leave us a 5 rating before you leave!!*
Come chat with us today on our very first PODCAST Q&A!
You guys are the BEST and always come with tons of questions for us on social media, so we thought we would have you all ask health/fitness questions on Instagram and we would answer live on our podcast. We tried to select questions that we think a lot of you have (even if you didn't ask them!)-- so we hope you take some knowledge away from this episode!
Follow Michelle: @melzfit
Follow Phil: @jaccoma263
Follow J&M: @JMelitefitWe appreciate YOU!
Make sure you subscribe and leave us a 5 rating if you love listening!*
We all know Protein is IMPORTANT... but do we know WHY?
That's what we're discussing today! Come learn all of the different functions of protein in our bodies, and how much we need to be consuming every day. You might be surprised to learn that there is SO much more to protein than just muscle building!
SHOW NOTES:
- 0:00- Intro/Current Events
- 6:00- Functions of Protein in the Body
- 10:00- Benefits
- 15:00- How MUCH Protein?
- 20:00- Post-Workout and Recovery
- 25:00- Whey vs. Vegan
- 27:00- Kidneys/Filtration
- 29:00- Importance of Water
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @JMelitefit
*We appreciate you guys! Remember to SUBSCRIBE,
leave us a 5* rating, and tune in for new exercises every Tuesday and Friday mornings!*
This is a BIG ONE! Perhaps our biggest topic yet to be honest.
Do you sleep enough? And we're talking QUALITY sleep, not just napping on your couch here.
What does too little sleep do to your body? And what about your weight loss/fat loss progress? There are so many different hormones regulated when we sleep that when we don't get enough, some vital processes can't work the way they should. So HEY, we're talking to YOU! The person that only gets 3-4 hours a night and runs on coffee the rest of the day... change your ways!!
SHOW NOTES:0:00- Intro/Current Events/Sports
6:30- Sleep Intro
7:00- How Sleep Affects Fat Loss/Weight Loss
9:00- Grehlin/Leptin/Cortisol
12:00- Brain Activity
14:00- Metabolic Rate
16:30- Poor Performance
20:00- Inflammation
24:00- Insulin Resistance
30:00- Tips for a Better Night's Sleep*Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @JMelitefit
As always, we appreciate you all so much!
Please leave us a 5 rating and don't forget to subscribe!
In today's social media driven society, it's so hard to know who is and isn't reputable.
So how can we know who is the best of the best ? How can we know when to invest our money and when to turn and run? That's what we're breaking down for you today. Ever wondered if you should buy that popular IG model's Booty Program? Probably not...
Listen and learn!
SHOW NOTES:
- 0:00- Intro/Super Bowl Recap
- 8:00- Fitness Influencers
- 9:00- Diet 'Coaches'
- 12:30- Investing in Someone Else's Abs
- 14:00- The Why
- 15:30- College Education
- 17:00- Learning on Your Feet
- 18:00- Virtual Training
- 22:00- The Curtsy Lunge
- 24:00- Commercial Gyms
- 25:00- Physical Therapists
- 27:00- Ask Questions
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @jmelitefit
We appreciate you all!!
Remember to subscribe to us, and leave us a 5 rating!*
Ever wonder what makes the 'greats' so great??
Turns out, it's not such a secret formula after all... it's just a lot of WORK!
And why aren't more people so great? They don't want to put in the work required.
Laziness is an epidemic, it's everywhere... and if we aren't careful we start to see it creeping slowly into every aspect of our lives -- our jobs, our health and fitness, and our nutrition.
So how do we combat the laziness and achieve our goals? YOU JUST DO!
You set your mind to it, lay out a plan to accomplish it, and you get. it. DONE.
SHOW NOTES:
- 0:00- Introduction/Super Bowl
- 0:45- He Didn't Come This Far to Only Come This Far
- 2:45- Winners Win
- 3:30- Mentality and Execution
- 5:00- Excuses Excuses
- 5:25- Later in Life
- 7:15- Manifesting
- 8:00- Get OUT of Your Own Way
- 9:00- Michelle Dissing Tom Brady
- 11:15- Football and Athleticism
- 13:00- Effort and Passion
- 15:00- Habits of Excellence
- 16:00- BE EXCELLENT
- 20:00- Intent
- 23:00- Setting Goals
RECOMMENDED MOTIVATIONAL BOOKS:You Are a Badass- Jen Sincero,Can't Hurt Me- David Goggins,
Make Your Bed- William H. McRavenFollow Michelle on IG- @melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @jmelitefitIf you love the podcast, make sure to leave us a 5* rating before you leave!
We love you guys!
Calories... we hear them mentioned a whole LOT!
So how do they relate to our health and fitness journeys?
Well--- simply put; they are our energy balance.
Energy out (our daily activity, workouts, etc.) VS. energy in. (nutrition/drinks/macros)
Knowing and understanding how energy balance works can help us to make sure we are properly nourishing and feeding our bodies, and still make progress towards our goals at the same time! Come chat with us!
SHOW NOTES:
- 0:00- Introduction/Current Events/Sports/Weather
- 5:30- What is Energy
- 7:30- Energy in Health and Fitness
- 9:00- Where to Begin
- 10:15- What You're Doing NOW is Giving You What You Have/See
- 15:30- Starvation Diet
- 16:30- The Energy Equation
- 17:00- Exercise Doesn't Burn Body Fat
- 19:00- 10,000 Steps
- 19:30- Adding in Cardio
- 19:45- Preservation Mode
- 22:00- Bioindividuality
- 24:00- Getting 'Bulky'
- 25:30- Turning Fat into Muscle
- 26:30- Body Recomp
- 27:30- Genetics
- 29:20- Macros
Thanks for listening, you ROCK! Please subscribe and leave us a 5 rating if you love listening to us,
it means the world and helps us to continue to grow.Find us on Instagram J&M: @jmelitefit
Michelle: @melzfit
Phil*: @jaccoma263
Today's topic: Flattening Your Belly!
And you know how we do it... we give you the cold hard facts AND the myths behind this popular fitness goal. We would be willing to bet that most of you want to have a flat, aesthetically pleasing stomach--- but do you know WHY it's so important to minimize that fat for your health? Do you know which products really work and which do not?
Well.. after today you WILL!
SHOW NOTES:0:00- Intro, Sports
3:00- Quarterback Athleticism
12:00- Flattening Your Belly
14:00- Why the Obsession?
15:00- Dangerous Fat
15:30- Fat Burners
20:45- Waist Trainers
23:30- Water Weight
25:00- Detox Teas
26:20- What Causes a "Fat" Stomach
26:45- Digestion is Key
28:00- Inflammation
28:45- Alcohol Wrecks Havoc
31:00- Exercises for a Stronger Stomach
31:30- Stretched Out TVAA huge shout out to our sponsor for this podcast; Sports Research/Sweet Sweat!
Looking to purchase your own sweat band, sweet sweat, or any other supplements?
Head over to sportsresearch.com and use code 'MELZFIT10' for
10% off- courtesy of the LEVEL UP Podcast!
Follow Michelle: @MELZFIT
Follow Phil: @JACCOMA263
Follow J&M: @JMELITEFIT
What's the number one rule for health and fitness? Keep it stupid simple.
So many issues that we all have with staying consistent and seeing results comes from overcomplicating the formula. All these fancy diets with a bunch of powders and bars and shakes to drink that promises you results in 30-60 days? Fake.
All these fitness influencers that tell you that you need to do seventeen different exercises for each body part in order to look like they do? Fake.
So what's the best approach for results? Keeping it stupid simple. Start small.
Start where you are. Make tiny changes that will be maintainable, and then... stay CONSISTENT with those life changes.
SHOW NOTES:0:00- Introduction & Sports Updates7:35- The K.I.S.S Principle8:15- STOP with the Diet FADS10:30- Progress takes TIME!11:45- Yo-Yo Dieting13:40- Fitness Trends14:00- The Magic Body Fat Burning Workout (sike)
15:00- Strength Training
16:00- The Necessity of Simplicity
16:30- Cardio Switch-Up Rumor
17:00- The Adaptation Rule
18:30- Personal Trainer Pet Peeves
20:30- GOALS
21:00- Your Program Should Be BORING!
22:30- Kickbacks Don't Build Your Glutes
27:00- PT Certifications and Credentials
Listen up!! To all of you who step on and off that scale every day (multiple times, for some of you), and allow the number that pops up to dictate your self-worth: IT'S TIME TO STOP!
Today we explain WHY the scale isn't a good tool to use in regards to fat loss, at least in an everyday frequency context. By the end of this podcast we want you to have a more accurate picture of what that number on the scale ISN'T telling you, and what tools you SHOULD be utilizing throughout your journey.
SHOW NOTES:
- 0:00- Intro, Sports, Weather
- 6:45- The SCALE
- 7:40- Positives and Negatives
- 9:00- STOP Weighing Yourself SO MUCH!
- 10:00- Best Time to Weigh Yourself
- 12:00- Factors that Influence Weight
- 16:00- Sleep
- 16:45- Travel
- 18:30- The Yo-Yo Effect
- 20:30- NEAT
- 21:40- GOOD Tools for Progress
- 27:00- Start Small, Stay Consistent
YOU! Yes you, listening to this podcast right now... we bet you stress a lot, right?
You might be stressing as you listen to this right now because you are late for a meeting.
Well, this is the wakeup call you NEED to hear. We dive into what stressing actual does TO your body (both physically & mentally), and how it affects your progress in the gym as well as pretty much EVERYTHING else. Finally, we talk about what you can do to change it! How to control and manage your stress, and ways to slow yourself down a bit.
SHOW NOTES:
- 0:00- Intro & Small Talk
- 4:30- What is STRESS
- 7:00- Symptoms of Stress
- 8:00- It's Killing You
- 10:00- Short-term Stress Effects
- 10:24- Sleep & Anxiety
- 11:00- Cortisol & Adrenaline, Stress Hormones
- 12:10- Overeating, Eating Disorders
- 12:27- Drinking to Relieve Stress
- 13:45- Control Your Controllables
- 16:00- Neurofeedback
- 18:15- Preventative Health
- 19:00- Immune System Impact
- 20:20- Good Stress vs. Bad Stress
- 22:30- Stress Management
- 24:15- Slowing Down
- 26:00- The Impact of Technology
- 27:20- Breathing
Follow Coach Michelle on IG: @melzfit
Follow Coach Phil on IG: @jaccoma263
Follow J&M on IG: @JMelitefit
Learn more about Neurofeedback Therapy here: https://www.miriamadlertherapy.com/NeurofeedbackEEGBiofeedback.en.html?gclid=CjwKCAiAi_D_BRApEiwASslbJ97JqkSFZNg683W6Kl7aM2UEY-fMbwxHDZgJkCJsjOPk8MQZG3eAahoCVHkQAvD_BwE
Today's topic is REALLY relevant--- today we address IMMUNITY.
Not only are we talking about what your immune system IS and what it's comprised of,
but we are also talking about how exercise, nutrition, and sleep are the best VACCINE in the world. We recommend different supplements/vitamins to take, and break down the immunity myths vs. truths. Come get a dose of reality with us!
SHOW NOTES:
- 0:00- Introduction and Current Events
- 4:35- Intro to Immunity
- 4:45- The "C" Word
- 6:48- What IS the Immune System
- 7:15- Innate vs. Active Immune System
- 7:57- Parts of the Immune System
- 9:50- Importance of Fats
- 11:30- Weakening Our Immunity
- 13:15- Tobacco and Alcohol
- 14:00- The Stress Effect
- 15:00- Strengthening Our Immunity
- 20:10- Vitamins
- 25:35- Immunity Packed Foods
Follow Coach Michelle on IG: @melzfit
Follow Coach Phil on IG: @jaccoma263
Follow J&M on IG: @JMelitefit
Thanks for always listening and supporting!!
Remember to rate us & leave us a review before you leave!
In this episode we deep dive into your foundation, and the most important muscle grouping in your body-- YOUR CORE! Learn about what it takes to see abdominal definition, how to get 'core strong', and what exercises to utilize in the gym.
SHOW NOTES:0:00: Introduction/small talk/sports/weather5:40: The Anatomy of Your CORE 9:15 How to Visibly SEE Your 'Abs'12:52: Working your Abs Everyday14:08: The MYTH of Spot Targeting Problem Areas15:05: Genetics16:10: How a Stronger Core Translates to Stronger LIFTS16:36: Canoe/Dock Analogy17:15: Protecting your Lower Back18:53: Exercises to Strengthen your DEEP Core Muscles20:00: Bracing/Learning to Brace21:00: Core Exercises done WRONG22:42: Stability vs. Strength 24:20: Lower Back PAIN during Plank (why)24:48: Vacuums (the exercise)28:05: Wearing a Belt When Lifting30:00: Stretching Out your T.A.31:30: Closing Thoughts/Summary A great weight belt (for back support):https://2pood.com/collections/official-usaw-lifting-belts?gclid=Cj0KCQiAlsv_BRDtARIsAHMGVSbm3EXF8uMygusPu4OCrtGEPV9-jnAJwZKvbMvsiGG9FtKbBI8P33waAvwMEALw_wcBA how-to on Vacuums:https://www.bodybuilding.com/content/stomach-vacuum-exercise.html
Follow Michelle on IG: @melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @jmelitefit
Okay, cut the BS everyone. It's a new YEAR.
It's time to make those changes you've always wanted to make.
Stop living the same year over and over again. Stop letting life happen TO you.
Start making every day count. Start making healthy choices.
Start letting life happen FOR you!
If we have all learned a big lesson from 2020 it should be that we can't control outside factors.
However, the one thing we have 100% control of is OURSELVES and our ACTIONS.
Use that as motivation to walk into 2021 with confidence and positivity.
Time to start eating better, walking more, working out regularly, saving money, washing our faces, and LIVING OUR BEST LIVES!!! Who's with us?!!?
Thank you all SO much for listening and supporting us all year long!
Follow US on IG: @JMelitefit
Phil: @jaccoma263
Michelle: @melzfit
Macros? Heard of them?
Hopefully by now you've heard the term 'hitting my macros' and 'flexible dieting'
more times than you'd like to count. It's popular for a reason, folks!
Today we are talking about why we prefer MACRO counting over CALORIE counting,
and giving you the breakdown of each individual macro (carbs/fats/proteins)---
We also discuss how to apply macro counting successfully, and what to watch out for.
Remember-- the key ingredients to starting any nutrition/fitness/health journey is DATA!
Data is CRITICALLY important to getting results! So track, track, track!
We recommend logging your food that you are currently eating for 3-4 weeks. Don't change anything, just track and write everything down. After thoroughly assessing those numbers, a good nutrition coach can properly assess where you are (input wise) and develop a personalized program for you to follow! If you aren't working with a coach, YOU will also be able to make small & maintainable changes based on your numbers.
Here is a great macro discussion & macro calculator:
https://www.precisionnutrition.com/nutrition-calculator
Follow us on INSTAGRAM for more content and workouts:
J&M: @JMelitefit
Michelle: @melzfit
Phil: @jaccoma263
Merry Christmas, Happy Holidays!!
We hope you are all enjoying your time with family and friends during this holiday season.
However... today is a cut through the BS podcast, so leave your excuses at the door and get ready to get HONEST with yourself. 2021 is coming up FAST and it's time to put yourself first and become the absolute best you. How do you do that?
1- STOP making excuses
2- Decide what your GOALS are, and then break them into short term & long term goals
3- Lay out a plan of attack for how to accomplish those goals!
4- Take small, maintainable ACTION!
5- Stay consistent with that action
This is it, it's YOUR year... and we couldn't be more excited to share it with you.
Our staying on track for the holidays podcast: https://pdcn.co/e/www.buzzsprout.com/1411555/6515557-staying-on-track-for-the-holidays.mp3?blob_id=27243952&download=true
Potentially one of the most important and popular topics on our agenda today.
Fat loss... it doesn't have to be such a mysterious and confusing process.
IN FACT, it IS super simple. It all comes down to calories in vs. calories out.
What does this mean exactly?
Well, in order to LOSE fat you need to be burning more than you are eating from an energy standpoint. There are SO many ways to approach this. But all of them take TIME and CONSISTENCY in order to allow your body to adapt and respond to stimulus.
What happens when you eat more than you burn? FAT GAIN. Your body stores the excess
glucose and energy for use later on (just in case it needs it)-- therefore leading to fat gain.
What happens when we burn fat? FAT LOSS. Your body taps into those glucose/energy storages to burn and use for energy when it needs it! Survival mode!
If you live local to NJ, here is a great testing center for body mass/body fat: https://www.uoanj.com/sports-performance/body-composition-scan/
Link to our SUGAR podcast (for more info on glucose and storage): https://pdcn.co/e/www.buzzsprout.com/1411555/6740095-sugar-the-good-bad-and-ugly.mp3?blob_id=28393018&download=true
Join us for a FUN, light-hearted, casual episode today where we play a game of
this vs. that using YOUR votes from our instagram poll!
No notebook or thinking cap required today, instead we wanted to give
you guys an entire podcast of JUST US in honor of the holiday season!
Results... want them??
Let's be real, who doesn't.
Today we talk all about the different factors, both internal and external, that can influence your progress towards ANY goal. Of course, we didn't get even close to hitting on ALL of them... but we tried to focus on the MAIN and most important ones.
1. Nutrition- what does your diet look like? Specifically. So, are you tracking?
What does your supplementation look like? Do you have blood work? What does your timing on meals/food look like? Are you drinking enough water? Are you drinking too much alcohol? The list goes on and on.
2. Exercise- are you doing the proper type of workouts for your goals? What does your form look like? How is your intent and execution? Are you focused? Are you tracking your progress inside of your workouts? All factors.
3. N.E.A.T. - what does your daily routine look like? Are you getting enough steps? Too many steps? Are you sitting all day?
4. Recovery- are you sleeping enough? Quality of sleep? Resting in between workouts? Recovering from intense workouts?
All of these factors and more go into your RESULTS.
So if you're not seeing what you want to be seeing it's time to ASSESS and STEP UP!
Today we talk SUGAR!
That's right, the famous ingredient inside of all our favorite drinks and snacks.
But is it really so bad for us? And why? And what about those artificial sweeteners?
Well, we have all the answers for you today.
Come dive into why we want to avoid excessive sugar consumption (in terms of what it does physiologically to our bodies), why we recommend natural sugar to artificial sweeteners (99% of the time), and how we can utilize and balance out the sugar we are ALL already consuming.
Remember: health is about balance and moderation, not sacrifice! We don't have to give up all of the foods we love-- in fact, just the opposite! We can have it all with just a little bit of effort and moderation.
DISCLAIMER: The opinions and views discussed on this podcast are not meant to be taken as medical advice or prescription. As always, please consult with your doctor or healthcare professional before starting or stopping any health routines, or before adding new supplements.
Let's talk CAFFEINE!
We bet you don't think of it like a drug... but it is!
A stimulant to be specific, that can cause many adverse effects if consumed in high dosages.
Do you track caffeine intake? You should!!
What is the ideal dosing? Between 200-300 mg PER DAY is our recommendation.
When should you dose it? Ideally right before or during your workout, so that you perform at your highest ability and therefore get the MOST out of your daily workout!
Drinking too much caffeine can actually affect your weight loss/fat loss goals.
Why? Because it puts our body into a constant fight or flight adrenaline and recovery state.
If your cortisol levels are high from the caffeine response, your body is trying to repair and recover from that stress. Weight loss or fat loss is NOT going to occur in that type of state.
In order to be comfortable with getting rid of body fat, your body has to be in an ideal and balanced state. Stress and stress hormones are a BIG adversary to this!!
So what's the take-away here?? Be AWARE of how much caffeine you are consuming and WHY you are drinking the amount that you are. Is it so that you can just complete basic functions? Is it once a day, twice a day, or more? We recommend you track & log your intake and then assess your next steps afterwards based on your results.
Recommended BCAA's with caffeine : https://www.bodybuilding.com/store/optimum-nutrition/essential-amino-energy.html?gclid=Cj0KCQiA2af-BRDzARIsAIVQUOcqJmVtbKpGVEwFi4PgKGbct2sOGdOIBWLu1IDNHmnG9etUrJh0EJ4aAqtWEALw_wcB
DISCLAIMER: The views and opinions expressed on the LEVEL UP PODCAST are not meant to be taken as medical advice or prescription. Please consult a medical professional or doctor before making changes to health routines, medicine, or other health-related substances.
Today we talk WATER!!
That's right, everything about it- including all of the things we need it for, use it for, and how MUCH of it we should be looking to get.
I'm almost guaranteeing you all don't drink enough water..
But I AM encouraging you to take the J&M water challenge and try doubling the amount you are currently drinking for ONE WEEK CONSISTENTLY! Then try telling us you don't feel like a million bucks! Water makes all the difference in our physiques, AND helps aid in fat loss, reduces water retention, helps our skin and hair, bone and joints, and so many more things.
How could something that does all of these things NOT be necessary??
Start today; go on Amazon and buy yourself a sparkly new water bottle that holds 20+ oz.
Then try filling that up a few times per day and finishing all of the water for a week!
DISCLAIMER: The opinions, facts, and views discussed on the LEVEL UP PODCAST are not meant to be used as medical recommendations or prescriptions. Please consult a doctor before starting any new supplements or health-related routines that you are unsure about.
Ever wondered what you should be eating before those hard workouts?
What about after?
And did you know that what you eat/consume DURING your workout can be potentially the most important variable towards making progress and seeing results?
Well today we learn!
Pre-workout: we want to look at a combo of protein to carbs- carbs for energy, protein for repair! Ideally 1-4 hours before your workout, but some of this is very specific to the person so experiment a little to see what works for you and your body!
Post-workout: again, we are going to look for a combination of carbs & protein. For the same reasons as pre-workout, but this time we want to try and consume it within 60 minutes of our workout. This will allow for optimal recovery and growth.
Intra-workout: during your workout you have depleted those energy stores and your body is in the best state to receive and utilize nutrients for recovery and growth! We want to look at consuming EAA's (essential aminos), Carbohydrates (in the form of direct sugar, ie; fruit, candy, gatorade, etc.), Caffeine (for increased circulation and max output), and Creatine (if properly dosed).
Here are some of OUR recommended products:
- Essential Aminos: Jacked Factory EAA's
- Optimum Nutrition Amino Energy (BCAA's and Caffeine)
- Creatine Monohydrate Nutrabio
Nervous about maintaining or making progress during the upcoming holiday season?
DON'T STRESS! Today we are here to break it down with some basic tips that will help to keep you on track for Thanksgiving, Christmas, Hanukkah, New Years, and any other day you want to celebrate!
Summary/Show Notes:
1: Holidays are 1-2 days out of the YEAR. Focus on be consistent, healthy, and on-track the MAJORITY of the time and those MINORITY days won't be as detrimental.
2: Balance and LIFE are super important. You shouldn't have to sacrifice time with family for your 'diet plan' if you don't WANT to. Take the day or the meal off.
3: Portions portions portions. Don't eat to stuff yourself, eat with control and moderation.
4: Don't allow ONE day or ONE meal to turn into a few days or weeks worth of leftovers.
5: Drink water and HYDRATE! This helps with pretty much...well, everything,
6: Keep the rest of your day or days CONSISTENT, stick with your workouts or go for a post-dinner walk and stay active!
Basically guys, consistency and balance is key for every day of the year.
We hope you have a safe and happy holiday with your families!
Today we talk 'success'-- and what that may mean to YOU.
We deep dive into habits that some of the most proclaimed 'successful' people have in common and some ideas you can start to put into play to start owning your day.
Remember- success may be different for everyone, but we can all use a similar road map to get to our individual destinations!
EPISODE 10!! Double digits!
Today we take a deep dive into the world of Personal Training.
We talk about key differences between a health professional,
and someone who just wants to take your money and have you do burpees.
The price tag that comes with investing in a trainer is well worth it,
but we want you to make sure you are investing in the RIGHT person!!
TODAY on Level Up we dive into strength training!
A HUGE topic with so much misinformation surrounding it.
Our goal with this podcast today is to give you some clarity and guidance on how to begin strength training if you are just starting out in the 'fitness world',
OR what you may be doing wrong, even if you are a seasoned workout vet.
Not seeing results? Something is missing.
Intent, form, and effort are everything when it comes to strength training.
Put those three things into place with a solid workout schedule and you will make some insane changes to your physique! (and probably your life, too!)
This might have been one of our favorite podcasts to-date to record!
Today we talk fitness through the ages, and how exercise has evolved and formed into what we know it to be today! We also talk about the different 'trends' and themes fitness has taken on over the years-- hula hoop, vibrating belts?! , jazzercise, aerobics, tae-bo, and even CrossFit! Come chat with us!
Come chat with us, we are here to answer those cardio questions you know you have!
FIRST, what is it actually good for?! Is it meant to help with fat loss, or not?
And what is the deal with steady state vs. HIIT?
When should you apply it? And for how long? Pre or post workout?
We will be giving you all the details, science, and more on today's episode!
Remember to subscribe and leave us a 5 rating if you love tuning in with us!*
ALCOHOL! Chances are we have all had some kind of experience with it..
BUT do you TRULY understand what it does to your body? Most of us don't.
Understanding the effects of alcohol can help us to realize it MAY actually be what is impeding our fat loss/weight loss/health goals. There is a very fine line between balance and excessive consumption of things that are bad for us! Today we set out to define that line.
Come chat with us and learn all about alcohol, serving sizes, side effects, and making healthy changes!
If there's any episode you NEED to listen to... it's this one.
Taking your rest days might be one of the MOST important aspects of your training/workout schedule. Without the 3 R'S (rebuilding, rehydrating, and refueling) we won't be making any progress anytime soon. In fact, without proper recovery we can expect higher cortisol levels, more inflammation, higher risk of injury, chronic fatigue, little to no weight loss, and a number of other troubling symptoms!
The need for a rest day goes far beyond just taking a 'day off'.
It also means proper sleep (REM), drinking plenty of water,
eating the right foods, and making sure to stretch and mobilize.
We only have ONE body.. it's time to start treating it RIGHT!
Never find time to workout? Always lacking the self-control to eat right?
Find yourself making promises to yourself that you are never keeping?
Time for a cold hard dose of reality, friends.
Are you living in your own world of excuses? Are you self-sabotaging?
How do you break the cycle of misery and learn to start living your best life?
Well... today we talk all about excuses, and mastering self-awareness.
We also recommend some amazing motivational books (or audio books) that you can download, purchase, and absorb that will help you take those next steps towards being the person you ALWAYS wanted to be and achieving far more than you ever imagined possible.
You are what you EAT!!
Hang out with us today as we talk ALL about NUTRITION.
Since this is such a HUGE topic, we break it down into a few categories:
Keto, Intermittent Fasting, Intuitive Eating, Macros, and Calorie Counting!
Controlling your nutrition will allow you to improve your health (all aspects), enhance your performance (in and out of the gym), and change your body and life.
Grab your NOTEBOOK and take some notes! It's time to learn!
Today we talk about fitness MYTHS!
We dive deep into a discussion on diet teas, fat burners, spot reduction, and even waist trainers! We break down what's real and true and talk about what IS NOT.
Come join us for an enlightening view into what's factual in fitness and what is FAKE!
WELCOME TO LEVEL UP!
This is the podcast that you can listen to in the morning, before work, probably during work, while you're working out, or before you go to sleep at night.
We don't care when you listen, but we are sure glad you're here to join us!
The goal for this podcast is to provide some motivation, education, and laughter all in one.
In this first episode, we talk introductions to who WE are both as a team and as professionals.
Come meet us outside of social media and hang out with us as we answer some popular
Q&A that we get asked all the time. You might even hear a question/answer that helps you!!
Remember to listen/watch/download and come back every
TUESDAY and FRIDAY for new episodes!