The MFS Wellness Podcast: Recent Episodes
Mike Sinopoli
Certified nutrition consultant, fitness aficionado, and all-around self-improvement enthusiast, Mike Sinopoli, of MFS Wellness discusses the intricate, and often, confusing, world of health, fitness, nutrition, and the lifelong strive for internal contentment and happiness. This podcast is designed to be a place of information, listener interaction, entertainment, and an escape from the noise of the convoluted marketing and product-obsessed fitness space. From training to diet, mental health to personal relationships, our very own existence to current day societal nonsense, absolutely no topic is off limits.
On this episode, I'm joined by Carrie Cihasky of PAWS Chicago. PAWS is the city’s largest No Kill humane organization, dedicated to ending the euthanasia of homeless cats and dogs. Founded in 1997, it revolutionized animal sheltering by treating homeless pets with dignity, providing comprehensive medical care, and finding them loving homes.
We discussed a bit about the organization, the work the do, the services provided and the PAWS 5K Run for their Lives event coming up on August 29, 2026. This is a phenomenal organization and if anyone would like to join or donate to my team for the run, please use the link below!
https://donate.pawschicago.org/mfswellness
Contact PAWS: info@pawschicago.org
Contact Mike: Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
Earlier this year, we published two episodes around dating and relationships in modern times. One was a female perspective, the other, a male perspective. This episode joins both groups for an overall discussion on this extremely diverse, convoluted and individualized topic.
We addressed the following:
-Is the friction in modern relationships really between men and women, or is it more of an empath vs. narcissist type battle? Or is the whole thing entirely too complex to made such a distinction?
-Using others or a relationship to avoid the healing process from traumatic past events and the how it's the downfall of the vast majority of partnerships.
-Online dating, dating apps, social media etiquette. -What's worse, physical or emotional infidelity? Or are they equal?
-Should a woman ask a man out on a date?
-Social media responses.
-We list non-sexual qualities in the opposite sex we like or respect personally.
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Josiah Smith and I discuss a simple yet deep phrase:
"Action Over Intention."
We lay out our own struggles with taking action and sitting in the comfort of intentions and the deep rooted internal battles that keep us stuck. Joe uses examples from his career, past physique competitions, and iron man training to elaborate on the subject.
We also review the top aspects of life where people will sit in intent and constructively suggest the practices on how to move forward with purposeful action. Huge thanks to Joe for opening up on this recording. Nothing but the utmost respect for this guy as a human and long-time friend.
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
I had a great conversation with Dr. Sunny Sharma. Dr. Sharma has geared his practice towards using lifestyle medicine to prevent chronic illness, rather than blindly treat sicknesses with prescription medication. Through his observation of society’s state health and habits, as well as his own personal health scare of a brain tumor in 2022, he’s used his knowledge to adjust his approach in caring for his patients and himself.
A few other topics discussed:
-The scope of practice of a lifestyle medicine doctor
-Ideal protein and fiber intake
-The truth about Cholesterol
-Ozempic/GLP-1’s
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
We follow up on the female perspective episode with the male perspective on modern dating and relationships.
Some topics include:
-What makes men feel respected
-Men feeling they need to be the hero/savior
-Peace vs. Passion
-Are women's friends harmful to romantic relationships?
-If she has an OnlyFans past
-Red Flag/Green Flag -And of course...coffee dates.
We do NOT claim to be experts at all. Just some dudes sharing experiences and thoughts. Huge thanks to Renee Cappiello for hosting this thing and keeping us in check!
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes relationship coach and author of the book "Bad Marriage Advice," Monica Tanner. Some of the topics discussed include:
-The myths around marriage that still persist
-The secret habits of couples who thrive, not just survive
-From DMs to “I Do” How to build authentic connection in a digital world
-When intimacy fizzles: What actually works to reignite passion
Contact Monica:
www.monicatanner.com
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, I had the pleasure of speaking with clinical psychologist and USA Today bestselling author, Dr. Chloe Carmichael. We discuss her new book release "Can I Say That? Why Free Speech Matters and How to Use It Fearlessly" as well how the suppression of free speech negatively affects our mental health. Dr. Chloe has been endorsed by notables in her field such as Dr. Phil McGraw, Dr. Drew Pinsky, Deepak Chopra, and others. I truly enjoyed this conversation and feel its contents are something that needs to be heard and addressed publicly. Thank you Dr. Chloe!
Contact Dr. Chloe Carmichael:
www.freespeechtoday.com
www.drchloe.com
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907 www.mfswellness.com
In this episode, we're listing 12 ways to simply fat loss. Essentially, 12 aspects that should be forgotten and ignored in most cases, due to the fact that they're misunderstood and proven destructive. I've also provided what I believe to be the 5 most necessary elements to healthy, sustainable fat loss. And lastly, I mention one major piece of our psyche, that if neglected, negates everything above.
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
On this episode, Keyera Patrick, a certified mindset coach, discusses her work and how she helps women balance both a career and a home life. She helps us understand the difference between a mindset coach and a cognitive behavioral therapist and how both are beneficial to personal growth. We also talk about some current day issues and how re-focusing our mindsets can work for the better.
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
This episode features a female perspective on modern dating and relationships. We've addressed some of the changes, struggles and confusion around romantic connections that have been introduced over the last decade or so, mainly with the advancements of technology and social media.
A few other topics discussed:
-Should men outwardly show interest or downplay it like they don't care?
-Can male/female friendships truly be trusted?
-Pros and cons of dating apps
-Is coffee an acceptable first date?
-When he says "We'll just see where this goes.."
-When and how is exclusivity established?
The FB/IG responses were incorporated into the content. We also played a game of "red flag/green flag." (Is it a dealbreaker if he wants to split the bill? Has an embarrassing last name? Wears Crocs with socks?)
Huge thanks to Renee, Krystal and Gina for their time and giving their views on several topics around this subject and to those who contributed content through social media responses.
We are planning to do the male perspective next, then a third episode with everyone involved. Thanks to those who listen! All feedback is welcomed!
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
When we start taking action to improve upon ourselves, there's typically some form of criticism that can go along with it. It can be from those closest to us or complete strangers. Regardless, this type of judgment can hurt and cause our ego to feel a sting. In this episode, I've listed five mentalities that we may come across when adjusting our lifestyle for the better.
The purpose of this is to recognize them and understand that they have nothing to do with us and are almost always a projection of the insecurities, envy, and conditioning of the other person. Once we can see that, and not take it personally, we become more immune to insults or discouragement.
While I'm not an expert on human behavior, I've experienced these mentalities in the past. I think it's also beneficial to be honest with ourselves and assess whether or not we're carrying any of the personality traits that look to destroy rather than encourage.
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, I revisit quite possibly the WORST diet I’ve ever seen, as well as what an incredibly lazy meal plan looks like. Watch me attempt to hold back my anger and disgust as I completely rip the most irresponsible types of “diets” that are circulating within the health & fitness space. The purpose here is to create some awareness as to what destructive diets, nonsensical supplements, and piss poor meal planning look like...so you can stay away from them and save yourself the misery and frustration.
Happy New Year!
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, released on Festivus (because Seinfeld is better than Friends) I have read and responded to the Christmas Q&A from IG/FB, reviewed the 10 most streamed Christmas songs on Spotify, and discussed the 6 type of people that may be having a hard time around the holidays.
I hope everyone has a Merry Christmas!
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
Have you ever gone out to eat and tried your best to order something lighter or presumably healthier, only to find out it was a caloric nightmare? Or maybe you’ve just never noticed. In this episode, I’ve given some examples of restaurant menu items that might appear to be a great option but are a lot higher in calories than expected. This isn’t meant to be demoralizing or depressing, but a good awareness if you eat at restaurants often.
I’ve also looked at the calories and macros of quite possibly the most destructive menu item to ever hit a U.S. based chain restaurant. Hint: It contains 29,310mg of sodium.
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
With the new year approaching, it’s traditional to come up with a resolution that’ll better our lives in the year ahead. I’m not the biggest fan of them, but they can work and change lives if implemented correctly. Using my own past faults, I’ve listed 5 of the biggest mistakes made when deciding on a resolution for the new year. I have also listed what’s worked for me (and others) in the past when it comes to planning this lifestyle change as well as one specific new year’s resolution everyone should have at some point in their lives.
Thanks to those who listen!
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
This conversation is based on the controversy of sexualization around fitness, mainly through photos and videos shared on social media. The debate is usually along the lines of: “Is this a legitimate fitness inspirational photo or an attention seeking thirst trap?”
Renee and I discuss when a seemingly inspirational photo can start to appear seductive, the double standards between men and women, and react to the feedback submitted, as well as the positive and negative comments that were received on her recently viral social media post.
Thanks to those who listen.
Contact Renee:
Instagram: renee__starr
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, I’m reviewing a virtual lifestyle change session in which I’m planning to help people with in 2026. We live in a society that encourages constant rushing, fast/processed food, a sedentary daily lifestyle and the normalization of medication over habitual/behavioral change. This is a system in place, intentionally or not, that destroys our physical, mental, and emotional wellbeing. The good news is, we possess the ability to escape the one part of this cycle: restructuring our body composition to feel good, look our best, and avoid over 80% of chronic illnesses. Improving upon our body composition by exiting an obese state and adding valuable muscle tissue isn’t just vanity, but it’s scientifically proven to increase the odds of living longer and upgrade our quality of life.
Due to the brutal inflation we’re under, I’ve kept this affordable and a lot less than hiring a trainer or coach long-term, though there’s still phenomenal value in that, and I still offer that option. This episode highlights the process I’ve put together and what’s entailed in the virtual session. I do not vanish after the session, I’m available for messages for clarity and assistance once it’s complete.
If you or anyone you know is looking to finally put away the fad diets and the yo-yo struggles, I truly believe I have the ability and track record to help people make these vital changes which will lead to loving and respecting themselves again. I operate with empathy, patience and understanding for ALL clients and there’s zero chance of failure unless effort is ceased. We have one life, time is moving faster by the year, there are so many outlets that want to control us and our time, but this is one thing where you will have full control, it may not feel like it at times, but when you’ve achieved success, you’ll realize it.
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike and Keith explore the powerful connection between fitness and Faith. They discuss how both disciplines require dedication, perseverance, and a positive mindset. The conversation highlights personal stories and insights, illustrating how fitness can serve as a metaphor for spiritual growth and resilience. Listeners will discover practical ways to integrate their physical and spiritual journeys, fostering a holistic approach to well-being, through finding God, and themselves.
Contact Keith:
Instagram: @krdezii
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
This episode is brought to you by my inner fat ass. I used to let this time of year absolutely destroy me. I would feel like complete garbage by the new year: sluggish, lethargic and ragingly disappointed and disgusted in myself. I would eat and drink whatever I wanted because I knew at the new year I would go on a "hard diet" and cut out the vast majority of anything savory, sweet or alcoholic. While that restrictive phase definitely produced results, that restriction plus the disappointment of gorging at the back end of the year didn't necessarily lead to much internal happiness. I explain here how I fixed this cycle of extremes. If you feel like you've struggled on and off diets all year, just to throw in the towel in October, only to feel even worse by January, my ramblings may be helpful to you. If I didn't explain it well, or there are questions, just contact me! I'm always happy to discuss this as I feel our health is the most important aspect of life.
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
My good friend Yolie joins me in a constructive discussion around parenting post-divorce. After doing the Divorced Dads series, I wanted to add a woman’s perspective on the whole dynamic. This isn’t professional advice, but we can speak from experience, and a genuine care for the wellbeing of our kids, in how to make things as peaceful and seamless as possible for them, and ourselves. We highlight the one main principle to follow in order to build a successful co-parenting situation that will allow kids to thrive. We put into perspective how neglecting this one major factor could result in a traumatic upbringing for children.
I also give my completely unfiltered opinion on “parents” who ditch out on their children’s lives.
Please give it a listen and let us know your thoughts or share this episode with anyone that may be going through this difficult life transition.
Thank you to those who listen!
Contact Yolie:
Instagram: @bodybyyolie
Contact Mike:
Mike Sinopoli - NASM Certified Personal Trainer & Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
When we’ve tried all the diets, the rigorous training programs, expensive supplementation and still feel like we cannot climb the mountain of aesthetic or health hopes, it might be time to look inward rather than outward.
This introspection is one of the most avoided, yet vital, steps in truly making a lifestyle change. It goes beyond dropping a few pounds for that vacation or slimming down for a wedding. Instead of looking outward again (new diet, new program, more supps, new trainer, different gym, etc.) we must take the uncomfortable, potentially dark, look inward.
It’s painful because it involves coming to a legitimate realization that our harmful eating habits stem from places we don’t like to discuss or question: societal/cultural conditioning, upbringing, scarcity, traumatic events, low self-worth, mental/emotional disorders, etc. This realization, then the subsequent unlearning and habitual rewiring, is a process that cannot be solved by simply trying another new diet. It may involve cognitive therapy, self-forgiveness, medication, or even an intervention. This can be related to both overeating and undereating.
If we’re not moving in the right direction with our health and eating habits, it’s because the unhealed roots are still firmly in place, and without addressing these roots and severing them, we go nowhere.
(I’m not qualified to diagnose nor address any psychological/behavioral issues, this is strictly awareness content.)
*Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com*
I've decided to move the podcast to video format on YouTube. I'll be keeping it as audio only on other streaming platforms for now. The purpose of this episode is to invite people onto the podcast. I want to make this more of a "community" type thing rather than just me talking about stuff. I encourage anyone to please contact me if you're interested. I have raging imposter syndrome, which is normal, so just fight that off. The topics can really be anything of relevance, but I want these episodes to be either informative, inspiring, or humorous. Whether you have a business, a charity you work with, a life experience, or a topic you've just wanted to chat about, I'm ready for it!
Thanks to those who listen!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike addresses the following:
-The fact that literally everything in life will end, shift or change at some point.
-3 things we can learn from dogs.
-Feeling brain vs thinking brain.
-How stories, fairy tales, and movies have distorted real life expectations.
-The concept of Amor Fati.
-Remembering Sydney and the 2025 PAWS Chicago Walk.
Thanks to those who listen!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
Mike and Heavy Hepp take a moment to remember the life and work of Ozzy Osbourne who'd passed away in July 2025. Ozzy shaped the musical landscape, especially in rock and metal, and was a significant piece of our youth. When something or someone from our past exits this life, there's a significant internal feeling that goes along with it related to the progression of life.
Thank you Ozzy! Rest in peace.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach & Personal Trainer
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike goes through each decade of life, from teens to 70+, and reviews the top 3 reasons people will make fitness a priority during those years. We also discuss the top WORST reasons to exercise/train.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
AI is creating company job postings.
AI is composing prospective client resumes
AI is reviewing and filtering said resumes
So there you have it, robots are doing the vast majority of work in the preliminary states of the hiring process.
I can’t blame companies for implementing AI review though, the sheer ease of 1-click job application submissions through Indeed, LinkedIn, etc. floods companies with resumes of potential candidates, especially disgruntled ones rage applying after a bad day!
Applying for a job has never been easier, but why does it seem that “nobody wants to work?” I hear this all the time. Is it entitlement? Laziness? Low motivation? Off balance compensation? Poor working conditions?
Per usual, it’s a big blend of it all.
I discuss it in the latest episode. Thanks to all who listen!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
Economic anxiety, fear, political polarization, pandemic stress, uncertainty, overwhelm, financial stress, health concerns, impatience, poor sleep, lack of control, low self-esteem, childhood trauma, chronic comparisons, avoidant attachment, ego…the list goes on. Why does it feel as if the vast majority of people are just flat out upset and irritable?
I’ve struggled with a lot of this myself. So, as I continue to heal my own inner demons, I also observe the actions, words, and mannerisms of others. I’m no expert at all but find this to be both intriguing and overall demoralizing. I used AI, a few articles, social media responses and my own thoughts and observations in this episode to help understand why many people (including myself) are in an anxious, irritable state and how to go about changing that.
Semi-spoiler: Look inward as opposed to shouting for everyone else to change in order to fit our own personal improbable life utopia.
Partial solution: Realize that we have a very concrete view of ourselves both consciously and subconsciously. However, every single person we know has a completely different view of us. It’s a humbling realization that no matter how hard we try to portray a specific persona, literally everyone, even those closest to us, will develop their own perception of us. This occurs through their own conditioning, past experiences, perceptions and thought processes coming together to form an altered opinion of the person we stare at daily in the mirror.
Let that be freeing rather than frustrating. We should be ourselves and relinquish the tiresome effort of portraying a character in life. Let them all think what they’d like…and be ok with that. Genuinely.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike and Dan wrap up the divorced dads of daughters trilogy in part III of the segment. We end it on a positive note. We review the best ways to approach and maneuver through divorce, the positives that can come from divorce for both the parents and the children, and the 5 ways to live each day as the hero dad your kids believe you are, as written by Shane Achey of Hero Dad Mission. Thanks to all who have listened to these episodes!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, we look at creatine. We'll discuss the positive effects on the body and the brain, bust a few myths, and explain why it's great for everyone: old or young, male or female, active or sedentary. The optimal amount of daily creatine is very difficult to reach through food on a regular basis, so supplementation is ideal in this scenario.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike speaks with trainer Kayla Johnson who specializes in coaching women in a perimenopausal phase of life. Kayla helps women ages 35 and up navigate their fitness, diet and mentality through this period of life through proper training, a high protein/fiber diet, and supplementation. This is a great conversation to hear, for not only those who fit this demographic, but anyone looking to improve themselves physically, mentally and emotionally. Thank you, Kayla!
Contact Kayla:
Website: www.kaylajohnsonfitness.com
Instagram: @kaylajohnsonfitness
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, we look at the darkside of gratitude. While regular practice of genuine gratitude is one of the best attributes to attain as a human being, there's a usage of it that can keep a person stuck, complacent and unhappy. This episode explores the use of gratitude that invalidates feelings and keeps a person trapped in a comfort zone of familiar misery, one where they ignore a source of misery and gaslight themselves into things being just fine. We provide some examples of negative gratitude, how to overcome it, and explain how it's ok to be grateful while still striving for something even better.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes dog foster Natalie Priest as they discuss the process, challenges, and fulfillment of fostering a pet. Natalie is associated with Illinois Doberman Rescue Plus and has opened her home to dog fostering for over 6 years. If you're looking to do something selfless and help the helpless, dog fostering or volunteering may be a great start! Thank you, Natalie!
https://www.ildoberescue.com/
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
On February 17, 2025, I had to face the devestating reality of sending my dog Lola over the bridge and into eternal life. In this episode, I discuss ways to cope with pet loss and 11 positives we can take from our pets and apply them to our lives as humans. Thanks to all who listen and those who have sent me uplifting messages during this tough time.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this eposide, we discuss the affects of addiction on family members or close loved ones. Fitness competitor and personal trainer, Paige Ray, opens up about overcoming this struggle and the traumas associated with it. We review the most common addictions and the affects of them on family, friends and our community.
Contact Paige:
Instagram: @paigerayfitness
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike is joined by trainer, Nick Becht and registered dietitian, Mike Gorski to present a conversation aimed at alleviating fear and sorting out misinformation around two foods that have had some negative publicity in the past, red meat and eggs. We review the top myths and misconceptions around these highly nutritious foods and put any cholesterol and cancer fears to rest. Thanks to both of these gentlemen for their insight on this subject!
Contact Nick Becht:
Instagram: @nichbechtfit
Contact Mike Gorski (RD)
Instagram: @mgfitlife
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
I went cliché to describe my approach with training and nutrition clients listing 5 ways I operate in assisting with the whole lifestyle change process. If you ever choose to work with me, you’ll know what to expect. I am very grateful to have been doing this for over 7 years.
Empathy – Asking someone for help isn’t easy. Therefore, the absolute most important way to respond to someone seeking guidance is through empathy. I do not speak to clients from a pedestal or in any sort of demeaning, insulting drill-sergeant fashion. I will listen attentively, understand their past, and assure them that their struggles are likely shared by many, including myself. I will proceed to inform them of all the incredibly stupid things I’ve done and how I’ve failed and learned from it. This creates a more comfortable, realistic space for them to open up and begin to establish trust.
Excitement – Once they feel safe and comfortable, we begin to put together the right process together. This should be done in a way so that there is more excitement and confidence rather than dread, fear, or self-doubt. However, it’s still common to feel some uneasiness when beginning a major lifestyle change.
Education – Once they begin to establish confidence, see results and demonstrate significant habitual change, then it’s best to begin educating them on adjusting macros, calorie cycling, strength programming, and all that other fancy bullshit that just sounds like words to them when just starting out. This is the final piece needed for the client to continue the lifelong process on their own.
Everlasting – This is what showcases the integrity of a trainer or a coach. If they’re doing this for the right reasons, they will not wish to create a dependency but should leave the client in a position to carry on all the new habits and learned information for the rest of their lives. I’ll constantly remind the client that this process is forever…and that should be both a little terrifying but mostly liberating.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes Nick Becht back on the show for a discussion on the RFK "Make America Healthy Again" initiative. We address certain points in the policy that may be lacking relevant research and also find positive efforts within the campaign. We address specific food ingredients that have some controversy around them and the validity in the concerns in consuming them. We also brainstorm ideas of how to actually make the country a healthier place not just through food, but through our culture, health care system, societal norms, advertising, and mental health.
Contact Nick:
Instagram: @nickbechtfit
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In the first episode of 2025, Mike reviews some of the top new years resolutions both of all-time and specifically to 2025, as well as ways to keep these resolutions active throughout the year, avoiding overwhelm and feelings of failure.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses 5 ways to help people stick to their fitness goal, as well as the 10 most common reasons why people find it so hard to start (or maintain) a regular training routine. The objective is to uncover what holds us back from making consistent training part of our lifestyle. We address time, finances, fear, purpose and other hurdles that seem to always appear throughout the process. All of this is very normal. So if you've started and seemingly failed, or never started at all, the best news is that it's part of life and you can begin immediately, but with a more focused approach on what can be sustained...FOREVER. Happy New Year!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
We received really good feedback on the initial "Divorced Dads with Daughters" episode, so we did part 2! The purpose of these "Divorced Dads" episodes is to create a place where it’s accepted to discuss the divorce and parenting roller coaster and offer perspective to anyone based on our on-going experiences.
While we're certainly not therapists, nor do we pretend to be, this is a platform where we welcome any questions, input and participation.
Dan and Nick join me once again to shoot the shit on the following topics in relation to raising daughters post-divorce:
-Life changes since recording part 1.
-Splitting holidays.
-Do they still believe in Santa Claus?
-When should they be left home alone?
-The public bathroom situation.
-Laundry
-Handling minor disagreements and mishaps.
We intend to do an episode every 3 months so if you want to join us or suggest any talking points, please do! Thanks x10000000 to everyone who listens and provides feedback! Happy New Year!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
As 2025 rapidly approaches, it’s common when the calendar changes, we contemplate making a change for ourselves. For over 7 years, I’ve been helping people change their diets, approach to fitness, training routines, habits, behaviors and any fear-based mindsets preventing them from breaking free of the gravitational pull of their comfort zone. The most important thing I’ve learned over the last 7 years is that there is not one sole “best way” forward. The very best plan for a person hasn’t actually been fully determined for them yet. The reason for this is because the best way forward is specific to the individual. The right plan for you needs to be determined by you. “Diet shopping” (aka trying everything that already exists) is a very demoralizing and expensive process where we try to fit a square peg (us) into a round hole (an existing diet). My objective for clients is to create a process specific to them that leads to habitual and behavioral changes that will last a lifetime. There should be no need to search for the “right diet” ever again. There’s no waiting around for that “new scientific breakthrough” that’ll finally be the one that fits you. We want to combine the rules of our anatomy and physiology along with our personal preferences for results, low depravity, flexibility and the most optimal health possible. Here are just a few bullet points of how the process operates:
· Initial Zoom/phone call. 100% free. No sales, just discussion and understanding of your goals and the initial start-up process.
· Rates: Life is expensive, more than ever. If the plan is flexible, it has to be flexible financially as well. We’ll figure out what works for your needs as well as your budget. The anxiety of an unaffordable plan will not produce the results desired.
· Nutrition: Macronutrient profiles, meal plans, tracking, hybrid. All of which can be implemented. Meal plans will always be weekly, but tracking allows for diversity in food for the week.
· Fitness: Full strength and cardio routines available with progressive overload tracking. Clients are able to send videos for a form check as needed.
· Behaviors: Before any drastic changes, we have to determine what must be unlearned and adjusted before we can implement new. The foundation of our habits may need to be partially or fully destroyed before we can rebuild.
· No limit to contacting me; just some patience for me to get back to you in a reasonable amount of time.
· I operate with full empathy, concern and understanding. I create a place of honesty and trust. If you feel like you’ve done something stupid, tell me. I’ll respond by telling you that it’s ok, how we can address it and then 2 things I’ve done in the past that were equally or even more stupid.
· Extras: Referrals, progress photos and reviews all extend the session by 1-2 weeks depending on the option selected. A monetary referral kick-back incentive is in the works as well for clients and non-clients.
I can go on, but my website is attached to check initial options, reviews, results photos, etc. Please contact me however you’d like: through the website intake, text, e-mail, social media, carrier pigeon, whatever works. I’ve also included a link to the latest podcast episode discussing MFS Wellness in greater depth in the comment section.
Hope everyone has a great Christmas and a Happy New Year!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike goes over "delayed gratification" and playing the long game in the most important aspects in life: Health, Wealth & Relationships. While not an expert on the latter 2, life experiences have played a role in his understanding of the importance of implementing delayed gratification as a means of long term success in both. Of course, there are correlations made when it comes to playing the long game with health and fitness as well. Thanks to all who listen!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes birth injury/prolapse coach, Kristine Ziffra for an in-depth discussion on the challenges and changes women face throughout the pregnancy process. Kristine provides a background on her certification and services, we go over the different phases of pregnancy for women, the optimal diet and training in each trimester and postpartum, as well as the birth injuries (such as prolapse) that may occur during child birth, affecting the recovery process for the mother. A fantastic discussion where A LOT is learned. Thank you, Kristine!
Contact Kristine:
Podcast: "Mama Project Podcast"
Instagram: @birth.injury.coach
email: kristine@mamaprojectllc.com
Contact Mike:
*Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com*
I go somewhere I don't really love to go, American politics, but I find it relevant to blab about a few things. This is my reaction to the 2024 United States Presidential election. Please feel free to send me your reactions and thoughts no matter what they are! Always happy to discuss all topics.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike is joined by founder and lead guitarist of the Chicago-based rock band, 7th Heaven, for an in-depth chat related to the 2024 United States presidential election. The guys review the current odds and polls, policies of each candidate, and the overall mentality and extremisms around the political landscape that has taken shape over the last decade. Richie also provides an update on 7the Heaven and the upcoming cruises available with the band. Huge thanks to Richie for joining the episode and his insight and passion on this subject!
Contact Richie:
www.7thheavenband.com
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
This episode features three dads, all of whom are fathers to two daughters, around the same age. Each has been divorced within the last few years and discuss the struggles, joys, and changes that have come out of the process. The episode focuses mostly on what it's like to be a dad flying solo with raising two girls. We hit points like co-parenting, how to create a unique bond our daughters, doing "girly" things, the dreaded "time of the month" coming into play, the introduction of significant others, and the all-around dynamic, which differs greatly for everyone. We hope this episode can help dads (or any parent for that matter) gain additional perspectives on the whole process. Contact Mike:
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike reviews the cost of college and if the ROI of a degree is truly worth taking on the severe debt associated with student loans. He also reviews the 16 top paying majors and the 11 worst degrees to obtain.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike is joined by Shawn Pierce, personal trainer and founder of My Weight Loss Coaching. The discussion focuses on just what training/coaching should entail for long term success, Shawn's upcoming challenge, the most common myths in the fitness industry, and the struggles most people face in today's world around health and proper eating. A huge thanks to Shawn for taking time to be on the show and a phenomenal conversation!
Contact Shawn:
email: myweightlosscoaching@gmail.com
website www.myweightlosscoaching.com
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
"Tipflation" in the United States is a growing issue, liked and disliked depending on the person and their line of work. However, there's a reason behind it all. I discuss this new "tip culture" we are in, where it stemmed from, and how I believe it's handled best. I share Instagram responses and other viewpoints from NPR and FastCompany.com in regards to the new obsession with tipping, especially on iPads and self ordering kiosks.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
The Great Food Debate of 2024 is here! I have read the results of the polls with your votes and added my own bullshit comentary on them all.
We have some very excited matchups on the card!
Fish Fury: Tuna vs Salmon vs Shrimp
The War of the Chocolates: White vs Dark vs Milk
The Veggie Vendetta: Broccoli vs Cauliflower vs Cherry Tomato vs Carrots
Breakfast Bread Battle: Biscuits vs Croissants vs English Muffins vs Bagels
AND MORE!
Thanks to those who have voted and everyone who listens!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike is joined by U.S. Marine veteran Mike Tonkovic to discuss and review the question asked to the public via Instagram:
Without mentioning a politician by name, what would you change about the United States?
We touch on several issues throughout including societal norms, governmental policies, the 2 party politcal system, cost of education, eating habits, and more!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses success and just how subjective it can be as it has a different meaning for every individual based on their personal lives and goals.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses the freeing life factor of "ditching what doesn't serve you" and how that can open up a more meaningful, peaceful existence. While the term can sound selfish, the results of this sort of life clean-up are anything but. Eliminating what doesn't serve us isn't only designated to something that is painful, arduous or irritating, but can also be something deep rooted and conditioned that still brings pleasure, but is quietly the time-sucker that leads to neglect of more fulfilling aspects of life.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike reviews some of the biggest regrets stated by those on their death bed, the elderly, and the retired. We all have a different path in life made up of conditioning, trauma, beliefs, and personal choices, but it may be helpful to step outside of our current mindset and attempt to gauge if we're headed down a path of regret later in life. While living in the present moment is most essential, there are times to step away, reflect and analyze the present moment to uncover neglectful behaviors or destructive habits that may be working towards remorse in the future.
Episode Sources:
Grace Bluerock
https://www.mindbodygreen.com/articles/the-most-common-regrets-people-have-at-the-end-of-life
Rachel Hartman
https://money.usnews.com/money/retirement/baby-boomers/slideshows/10-retirees-share-their-biggest-regrets
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike explains his 80-15-5 lifestyle theory and how it can become an effective eating structure in order to sustain a physique long-term, without rigidity, heavy restriction or fad diets involved. 80-15-5 can look different for everyone, so this episode simply provides a high-level idea of what it is and how it can be implemented initially.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike is joined by personal trainer and fat loss coach, Nick Becht, for an in-depth discussion regarding the tired battle of "good foods" vs "bad foods." They'll discuss how the mere thought of a food being "bad" can trigger several different negative emotions in a person as well as develop a poor relationship with food. The guys also analyze the role that diet culture has played in creating a mental war within people between the so-called "good" and "bad" foods. Mike and Nick go on to explain how they approach their clients with unlearning this mentality and set them on a path to success through taking control of their own diet and views on food.
Contact Nick:
Instagram: @nickbechtfit
email: nickbechtfitness@gmail.com
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses the meaning of the term "healthy" and just how individualized and deep the root of the word can go. Use this episode as a starting point to help determine your own personal version of healthy.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike, and certified personal trainer, Yolie, review her history with disordered eating. We focus on the root of the cause of the disorder, which in this case, stems from youth. Yolie opens up and discusses her 18-year struggle with anorexia and bulimia, overall effect it had on her relationships, and how this has shaped her into the woman she is today. In addition, we take the conversation full circle and give ideas on how we can prevent trauma in our youth around their food intake to reduce the chances of developing an eating disorder. Huge thanks to Yolie and much respect for opening up and telling her story to raise awareness of disordered eating in our society.
Contact Yolie:
Instagram: @bodybyyolie_
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram, Facebook, X, LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses the foundation of muscle building and the importance of adding lean muscle mass to the human body. End the chase to skinny, unlearn diet culture and see how more food, less cardio, and challenging oneself can lead to an eye-opening lifestyle change.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes certified personal trainer, macro certified coach, and health mindset coach, Marci Nevin, to the show for a rundown of 9 behaviors that are NOT a badge of honor, but many tend to believe actually are. Some stem from societal conditioning, others are ingrained through erroneous fitness culture, and some are just residual from deep rooted personal traumas. Give this episode a listen and see if you may be wearing one of these behaviors as a badge of honor, and find out how to turn in your badge!
Contact Marci:
Instagram: @marcinevin
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses the struggles of incorporating an improved diet and effective training routine around work. This includes working from home, the traditional 9 to 5, outside sales, domestic/world travel, etc. Earning a living will be part of our lives until retirement so there's no time to allow our work schedule to destroy our health!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
The final episode of 2023 and a look into 2024. Mike discusses new year's resolutions, gyms at the new year, and what a new year means to him. Also, the results and answers to the new years themed questions and polls from Instagram. Happy New Year!!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike is joined by his old pal, Ford, for a discussion on everything Christmas. The guys review the recent addition to the Hollywood Walk of Fame in Macaulay Culkin, Christmas facts and statistics and the answers to the polls and questions from Instagram. There's also a game of clues within the episode that forms a classic line from a Christmas film, the first person to respond with the line to any of the contact options below will receive a free week of nutrition counseling including a macronutrient count, individualized meal plan and consultation. Merry Christmas!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses Thanksgiving food consumption, some random fun facts about the holiday, and the poll results from Instagram!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses the most common pitfalls around the holidays in regards to diet and fitness. This includes throwing in the towel completely, guilt/shame, retreating to an idle state, last supper mentality, and being entirely too strict.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike provides his thoughts on Halloween as a holiday, how trick-or-treating is a great exercise for kids that can apply to the real world, some candy related statistics, and the poll results from Instagram. Happy Halloween!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike explains why it's not ideal to begin a health/fitness journey when "things die down" or when life becomes "less busy." Also, an alternate reason to focus on oneself for the long term that isn't thought about too often: control. Humans look for control and a level of certainty in life. Aspects of health/fitness/wellness offer a form of control that we cannot obtain anywhere else.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, I list off 7 ways I re-train my brain to avoid panic, overthinking, being overwhelmed, or any other stress that generates a similar discomfort in the gut. The brain can be a powerful tool in shaping our internal selves, and it can work for us or against us. I believe, and have read, that it will subconsciously think the worst as a means of protection and self-defense. While that's useful, too much can become self-destructive. So, we have to consciously train our thoughts to alleviate what brings about crippling panic.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
Summer's winding down, fall is coming. Have you thrown in the towel on any of your health/fitness aspirations from the start of the year or from the beginning of summer? If you feel you've failed, it's completely normal, but the reality is that there's no actual failure that's taken place, only self-sabotage. The worst thing we can do when September rolls around is quit on ourselves and wait until the new year to focusing on our health and well-being again. In this episode, I give a few ideas on how to maneuver through the back end of the year, with all the holidays involved, to avoid digging a deeper hole, but possibly even make progress.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
Have you ever witnessed someone shamelessly degrading their server? Making the bartender uncomfortable with lewd sexual comments? Job-shaming the dishwasher? Berating the hostess? I've seen it all and even experienced it myself. I've worked in food service, in many roles, and can attest that it can be one of the most demanding jobs that isn't given its due when it comes to respect. In this episode, I give my opinion on how poorly some people can treat their wait staff, my experiences in the industry, how we're going overboard with tipping on these iPads for nonsense, and much more. Thank you for listening!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, I review my experience in a more functional training, circuit based facility, as both a member of the class and as an assistant trainer.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses balancing life and the many aspects that are infused to create the ultimate personal form of moderation. Balance looks different for everyone as it's an individualized effort. There are some major aspects of life that can set the tone for the right balance for everyone, which is mentioned here. True balance is not always 50/50 and all the different major realms of life combine to create that perfect balance of contentment and happiness. Knowing how to re-balance is also a vital skill. We also review the 12 areas of life balance from The Design Coach website.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses a mid-year assessment and an effective way to start the 2nd half of the year to avoid the pitfall of "waiting until the new year" to begin gaining control of our health and body composition. Many people subconsciously believe they will be a new person at the new year, just by the calendar flipping. This is a fallacy. However, we can make small adjustments from July-December in order to actually BE that new version of ourselves once the calendar does flip to the new year.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike explains the steps to obtaining a summer body and how to eat well at events like BBQs, pool parties, festivals, etc without completely deraling progress or spiraling into a pit of shame, failure and self-disgust. It's summer, so we want to enjoy the weather and the events that go along with it, all without clouding the fun with guilt and negativity due to diet mentality.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes army veteran and mindset coach, Vinny Centamore to the show for an in depth discussion on victim mentality. This is a mindset that can be incredibly damaging and spiral into depression, anxiety, substance abuse and other negative factors that ruin a person's quality of life. We provide an analysis of what victim mentality is, how to identify it, how to cope, and the self-awareness needed to overcome this life-crippling thought process, which is usually subconscious and rooted in ego, insecurity and in some cases, extreme narcissism. Huge thanks to Vinny for coming on the show, his expertise on the subject, and his service in the United States Army.
Contact Vinny:
Instagram: @nvacoaching
Website: www.novictimsallowed.com
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike works to defeat a chronic disease that has plagued the world since the late 90's and that's "Carbphobia." The fear of carbohydrates causing fat gain is now a debunked myth. We are meant to eat carbs, especially those high in fiber and slow digesting. Carbs improve our mood, body composition, and energy levels. If you're still stuck under the spell of "Carbphobia" give this episode a listen and break free of the nonsensical chains.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes trauma informed breathwork facilitator, Lina Cannella, to the show for an in-depth discussion regarding the effects of quality breathwork and how the simple (or maybe not so simple) act of breathing deeply with purpose in solitude can alleviate several mental, emotional, and bodily stresses. We go over the top benefits, struggles when starting out, as well as Lina's history with breathwork, ice baths, and the process in becoming a certified breathwork facilitator.
Contact Lina:
Instagram: @lina.cannella
Contact Mike:
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes United States Marine Corps. veteran, physique competitor and trainer, Bryan MacBeth to the show for a discussion on how the gym, and training in general, can be a source of saving one’s life. Not only physically, but mentally and emotionally as well. This episode is designed for non-military civilians to gain an understanding of the traumas and stresses that can occur after service, and how they're handled. An additional purpose of this episode is to educate those quick to judge the fitness space as straight narcissism and vanity, that in many cases, there's a much deeper meaning to it all that supersedes what's seen in the mirror or social media.
Contact info for Bryan MacBeth:
Instagram: @team_bmac & @titans_of_fitness_84
Email: bryan.macbeth@gmail.com
Contact info for Mike Sinopoli:
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907 www.mfswellness.com
In this episode, Mike reveiws the pros and cons of having a gym partner, as well as ideas of who should, and who should not, train with another individual.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes Dr. Megan Johnson McCullough for a discussion regarding exercise as a method of recovery for alcholics and drug addicts, and as a perscription as well! We reflect on Dr. McCullough's history in health and wellness, her book PACE Yourself: Alcohol, Addiction and Exercise, success stories, and how exercise, along with nutrition, is the ultimate concocton to alliviate and prevent illness, including addiction.
Contact Dr. Megan Johnson McCullough:
Instagram: dr.megan_everybodysfit
Website: www.everbodysfitoceanside.com
Contact Mike:
*Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com*
In this episode, Mike welcomes Sean Henaghan, Brad Nolan, and Rob Ruff for a round table discussion on the effects of music on health, mood, and life in general.
Contact Mike:
*Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com*
Instagram Contact Info:
Sean: NoLeft1
Brad: brad_nolan
Rob: metallicaruff
In this episode, Mike welcomes certified PT, strength coach and kinesiology major, Detric Smith, to the show for a discussion regarding personal training as a legitimate career move. Detric has over 2 decades of experience in the industry and also offers business training to aspiring or active personal trainers to assure maximum efficiency in the field. The objective of this episode is to help trainers understand the reality of the day-to-day in the industry and set them up for success.
Contact Detric:
Email: info@resultsperformancetraining.com
Text or Call: 757-589-7028
Website: detricsmith.com
Instagram: @detric_smith or @resultsperformancetraining
Contact Mike:
*Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com*
In this episode, Mike is joined by public school teacher, Sean Henaghan, to discuss the effects of bullying on children, the evils of cyberbullying in our digital society, the source of bullying, and prevention.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
Contact Sean:
Twitter | Instagram: @noleft1
In this episode, Mike lists his 5 alternate reasons to adopt a lifestyle of health and fitness. In most cases, this lifestyle is driven by appearance, longevity in life, quality of life, and the avoidance of chornic illness. While these reasons alone see to be enough to take on such a lifestyle, Mike provides 5 more that can help carry a person through times of doubt and frustration that occur in this lifelong process.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike celebrates April Fool's Day by listing off some of the most foolish ideas in the health and fitness space, including the worst diet...EVER!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this eposide, Mike and public school educator, Sean Henaghan, discuss the pressing issue around school shootings in the United States. How is it mentally and emotionally affecting students, faculty and parents? Do we need gun laws? More attention to mental health issues? School security? We discuss several aspects along with a bit of conspiracy around it all, so don't forget your tin foil hat!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
Contact Sean:
Instagram | Twitter: @noleft1
In this episode, Mike lists the pros and cons of MyFitnessPal, and calorie/macronutrient tracking in general. Is the accountability and information obtained helpful for you? Or do you succumb to the obsessiveness it can create? Perhaps it's too tedious? Find out in this eposide!
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode,Mike rattles off his personal top 5 protein sources based on macronutrient profile, taste, versatility and ease of prep. He also lists some honorable mentions as well as certain "protein sources" that some consider ideal, but in truth, are anything but. A few meal ideas and explanations throughout as well.
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike welcomes Tamara Vanleeuwen, an Ontario native, 3 time stage physique competitor in both figure and women's physique, nutrition coach, personal trainer, powerlifter, and mother of three. We document her 11 month journey that included 3 shows, intense diet and training, self-discovery, and a whole lot more. Tamara gives an in-depth, emotional account of her progress and the ups and downs that come with prepping for stage competition. We also apply these highs and lows to more casual dieters and how the same struggles can appear on a different level. Tamara is very inspiring, open, and humble in documenting her journey. Thank you, Tamara!
Contact Tamara on Instagram:
@tams_lionsden
Contact Mike:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike lists his personal top 5 U.S. fast food chains where it's capable of constructing a decent meal with higher protein in a limited amount of calories. We'll discuss the 5 establishments and a recommended meal from each.
Contact Info:
Mike Sinopoli - NASM Certified Nutrition Coach
Instagram | Facebook | Twitter | LinkedIn: @mfswellness
email: mike@mfswellness.com
phone: 630-361-4907
www.mfswellness.com
In this episode, Mike discusses the pros and cons of Planet Fitness. From cleanliness to available equipment as well as affordability and the infamous, yet ridiculous, "lunk alarm," Mike takes an unbiased approach to the facility, recommends who it's best for, and how the company fails to provide a positive message to their members, despite meaning well.
In this episode, Mike discusses elevated purposes that can be applied when beginning a lifestyle change for sustainablity and longevity. In most cases, an elevated purpose is essential in order to carry on a lifestyle of great health, activity, and self respect.
In this episode, Mike lists some of his personal "elevated purposes" for taking on a lifestyle that incorporates eating well, strength training, remaining active, mental clarity, and emotional strength. An elevated purpose is specific for each individual and they can come and go throughout life. Realizing our elevated purpose is essential in order to carry on a healthy mind, body, and spirit throughout life.
In this eposide, Mike compares the simliarties between health and wealth, as well as the slow, methodical process for each that results in the greatest success.
In this eposide, Mike compares the simliarties between health and wealth, as well as the slow, methodical process for each that results in the greatest success.
In this very special episode, Mike takes the podcast on a bit of a turn and speaks with delivery nurse, Susan Jablonski, who'd recently been saved by Christ. We discuss traumatic experiences, mental illness, eating disorders, obsession with self, the emptiness of external validation, and many other difficult factors that ended up paving the way for her to find Jesus, a sense of purpose, and contentment within herself. Regardless of your views or history with religion, spirituality or any other form of divinity, this is worth some attention, just for the sake of how one is capable of finding clarity amidst times of confusion, hopelessness and despair.
To contact Susan, best route is Instagram: @_susanmichelle_
For me, Instagram, Facebook, Twitter, or LinkedIn: @mfswellness
email: mike@mfswellness.com
In this episode, Mike discusses diet breaks. When to take one? Why take one? How to do it the right way with the appropriate mindset. Hint: A diet break may actually be the ultimate forever goal and zenith when it comes to body acceptance and our relationship with food.
In this episode, Mike talks with 2x bikini competitor and overall fitness enthusiast, Meghan Burke, regarding diet culture, making the transition from chasing skinny to eating over 3,000 daily calories, and building glutes. We also touch on disordered eating, competition vs lifestyle focus, and a ton more!
Find Meghan on Instagram: @meghanxburke
In this episode, Mike welcomes MaryAnna Callas on the show. MaryAnna was Mike's first client who was able to discover self-appreciation and remove the frustrations of yo-yo dieting from her life. She's a quintessential example of someone who's carried on a full lifestyle change after working with Mike. We'll discuss the convoluted nature of modern diet culture, finding the right purpose, and falling in love with the process over the results.
MaryAnna is a mom of 2 kids, lawyer, and avid Yoga instructor/enthusiast. For women out there that may be frustrated by trying diet after diet that restricts food and implements high levels of rigidity, allow MaryAnna the time to help you understand that doesn't have to be your reality.
MaryAnna's contact info:
Business IG: maryanna_callas_law
Personal IG: MARYANNAKI_13
FB: Maryanna Callas Law
Email: maryanna@callaslegal.com
website: callaslegal.com
In this eposide, Mike provides his thoughts on the use of meal plans in the diet/fitness space. We review both the pros and the cons, as well as elements of meal planning that can be considered a little of both. If you've struggled with using meal plans before, this eposide should help with determining a different approach, or if they're even for you at all.
In this episode, Mike discusses his go-to strength training routine which is 6 days per week. It can be a little aggressive for the novice lifter, but something to work towards. Muscle groups are hit 2x per week and split up with 48-72 hours of rest in between.
In this episode, Mike discusses his current 5-day per week strength training split as well as the benefits of an added rest day coming down from a 6-day per week routine.
In this episode, Mike explains his personal favorite 4-day per week strength training splits, along with the pros and cons of each. Find out which option may be beset for you, or maybe a hybrid of both? This episode may help steer you in the right direction.
In this episode, Mike explains his personal favorite 3-day per week strength training splits, along with the pros and cons of each. Which is more optimal for you, full body or push/pull/legs? This episode may help steer you in the right direction.
In this episode, Mike answers questions sent over through Instagram regarding body fat percentage, losing relationships, TV shows, prescription fat loss drugs, adjusting macros, getting into fitness and a lot more!
In this episode, Mike discusses abstaining from alcohol with Sean Henaghan, who is celebrating a dry decade on December 17, 2022. We'll get into the whole "why" we've cut out alcohol, the struggles, the successes, the warning signs, and much more. Congratulations, Sean!
In this episode, Mike welcomes podcasting legend and former Pepsi addict, Dick Ford, in a discussion related to the dangers of drinking excessive amounts of calories and sugar, and how to make a suitable change.
In this episode, Mike discusses New Year's Resolutions and how to create one that'll actually work this time around. Also, some common mistakes and lies we tell ourselves when determining that sought out resolution.
In this episode, Mike reviews standard gym etiquette and how to avoid looking like a novice in the gym through respect, awareness, and common courtesy.
In this episode, Mike discusses thankfulness and gratitude and how vastly the two terms differ in reality. We also discuss the best and worst grub on traditional Thanksgiving tables, and more!
In this episode, Mike discusses how to manage food consumption around the holidays, without feeling deprived, but also not falling into a pit of massive caloric destruction.
In this episode, Mike answers questions from followers on Instagram in an "anything goes" themed episode.
In this episode, Mike lists 7 cliché quotes and sayings, that are meant to be positive, but can easily be misconstrued as negative and self-destructive if interpreted the wrong way.
In this episode, Mike discusses his idea of body acceptance, which includes not only what we see in the mirror, but also how this genuine acceptance will incorporate how we feel, our health, habits, vices, and lifestyle.
In this episode, Mike diverts from nutrition and fitness to discuss the reality of a midlife crisis. Are you going through one? Will you? Is it actually real? Mike shares his perspective, the signs, the feelings, and the treatment of enduring this internal shift that can alter our individualized lens on how we view ourselves and the world around us.
In this episode, Mike explains a beneficial process to constructing a meal for a great balance of effectiveness, convenience, taste, and personal preference.
In this episode, Mike discusses battling the demon that is alcohol, his first full year clear of booze, and how to manage and moderate drinking while still making body composition progress.
In this episode, Mike discusses everything fast food: How it's gone from low quality/low price to lower quality/high price, its acceptance in our hamster wheel societal bubble & the ideal frequency in which it should be consumed.
In this episode, Mike explains why what some consider to be "the best" in training and nutrition isn't always the best, specifically for us. With the "the best" being subjective, we must look within.
In this episode, Mike addresses the relationship with the scale when it comes to body composition as well as other methods of gauging progress away from the scale.
In this episode, Mike addresses that feeling of intense motivation that hits when a person wants to overhaul their entire lives overnight due to feeling poorly about themselves. This is fleeting motivation and should be approached with calmness and clarity, rather than haste and a result-only mentality.
In this episode, Mike discusses the split between each: protein, fat, carbs and sugar. Each macronutrient has greater and lesser options for our overall health that'll contribute to the avoidance, or cause of, chronic illness.
In this episode, Mike discusses the most effective form of fat loss, a calorie deficit. We'll go over what a calorie deficit is, how to create one, and why it's essential for healthy fat loss.
In this episode, Mike lists off and discusses some red flags of fad diets that may not be the best option for long-term sustainable success in regards to fat loss, body composition, health and overall happiness.
In this episode, Mike gives his personal perspective on staying fit as a parent. While we all have different situations, it's imperative that we find what works for us as individuals, not only for our own health, but to set a great example for our children.
In this episode, Mike discusses the "Body Positive" movement on social media. Are we "healthy at any size?" Can we be "beautiful at any size?" What are the pros and cons of it all? There's both subjectiveness and objectiveness around it all, per usual, the best answer can be found in the peaceful gray area.
In this episode, Mike humorously runs through the 175 dedicated "food days" observed in the United States. From "Ice Cream For Breakfast" Day to "National Pizza Day with the Works Except Anchovies" Day, we can see why the U.S. may be looked upon as a nation of gluttonous simpletons.
In this episode, Mike addresses the pressing issue of extremism in society, particularly in the fitness space, as well its polarizing growth on social media through world issues.
In this episode, Mike roasts himself by rattling off many of the stupid mistakes and silly gimmicks he'd fallen for in the past, in hopes no one else stalls progress by attempting the same tomfoolery.
In this episode, Mike discusses why it's so difficult to sustain a healthy diet in the fast-paced, busier-than-ever society we've created for ourselves. Includes conforming to societal norms, habitual programming through shameless marketing, as well as celebrating poisons and toxins. Enjoy!
In this episode, Mike goes over some important factors when taking on calorie and macronutrient tracking as a means of habitual change for a long term lifestyle change.
In this episode, Mike provides some positive reinforcement for those who may be seeking out a gym membership, but are apprehensive to do so based on very normal insecurities and feelings of intimidation.
In this episode, Mike reviews some of the most helpful ways to still enjoy a night out of food and drinks, while not completely derailing health and fitness goals.
Mike addresses the strengths and weaknesses of using meal plans as a method to implement a long-term lifestyle change.
In this episode, Mike explains some aspects of health and fitness that have been ingrained in our minds that may be beneficial to "unlearn" when looking to make a lifestyle change.
We discuss the 5 pillars of body composition when it comes to fat loss, muscle gain, and overall health.