Fitness & Nutrition | The Minishian Mission: Recent Episodes
David Minishian, MPH, CSCS
Fitness & Nutrition | The Minishian Mission is here to help you create a sustainable lifestyle and build the body you want.
If you're tired of being exhausted, struggle to maintain long-term lifestyle changes, and want to look and feel your best, then listen in for insights and practical strategies for how to create and maintain a lifestyle that supports your goals. Support this podcast: https://anchor.fm/david-minishian/support
The most effective ways to burn more calories are going to come from the activities that cause your body composition to change. Pure cardio won't do the trick! Instead, we need to focus on actions that build muscle and reduce body fat in a sustainable manner.
[00:26] - Strength Training
[01:14] - Staggering Workouts
[02:20] - Moving More
[03:02] - Increase Intensity
[03:46] - High Protein Diet
Check Out My Gym -
Sculpt Fitness Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
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Support this podcast: https://anchor.fm/david-minishian/support
Are your limiting beliefs running your life? If you have excuses for why you haven’t pursued what is important to you, then the answer is yes. That may not be what you want to hear, but it’s the truth. As a coach I find that a person’s ability to overcome their limiting beliefs is strongly correlated with their success. When you are ready to take responsibility for your choices, you are ready to overcome the beliefs that previously held you back.
[00:14] - Limiting Beliefs
[01:44] - Why We Limit Ourselves
[02:32] - Overcoming Limiting Beliefs
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
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Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
Sometimes it's hard to find the time to exercise between work, family, and other obligations or commitments. It's understandable, it's real, but something undeniable about exercise is that it will improve every single aspect of your life.
[00:30] - Schedule Your Workout First
[01:29] - Give 5 Minutes
[02:19] - Include Your Family
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
Celebrate the plateau. The first plateau is a signal that says, "The changes you made have run their course. It's time for more change to make more progress." While a plateau is a good progress marker, it can be difficult to overcome if you haven't experienced one before. To move past a plateau you'll need to make specific changes that address the adaptations made by the body. When you make the appropriate shifts in your regime, you'll continue to see the steady progress that keeps you moving forward.
[0:18] - Understand the Process
[1:00] - Changes in Energy Expenditure
[3:04] - Ways to Address The Change
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
Progressive overload plays an important role in the results you achieve from a workout routine. It is a critical concept to understand in strength training. If you aren't implementing it, you are not really pushing your body to be better than it was before.
[00:30] - Progressive Overload Basics
[02:50] - Implementing Progressive Overload
[03:36] - Ensuring Progressive Overload is Working
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
Your hormones won't stop you from losing weight, but they may be a barrier you need to learn how to overcome. Whether you've been diagnosed with a medical condition or not, your hormones don't have the final say...YOU DO! Here is a brief summary of how hormones function in regards to weight loss and what steps you can take to make your hormones work in your favor.
[03:10] - The Role of Hormones
[05:49] - Promoting Balanced Hormones
[08:52] - The Right Exercise
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/dminishian/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
*This is not medical advice. Consult your doctor to diagnose and treat medical conditions.
Support this podcast: https://anchor.fm/david-minishian/support
When it comes to making the most of your efforts in an exercise program, there is more to address then just working out more or working out harder. You need to put yourself in a position to perform at the best of your ability and that happens more outside the gym then it does in it.
[00:39] - Rest/Sleep
[02:13] - Flexibility
[05:21] - Follow the Program
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
A successful weight loss journey is not focused on torturing yourself with a restrictive diet that starves you. Food is not the enemy. Although there are no secrets to losing and keeping weight off, you can build a lifestyle that supports your weight loss goals and without cutting out all your favorite foods.
[00:55] - Long Term Calorie Deficit
[02:53] - Fixed Mindset
[03:50] - Growth Mindset
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
You can exercise less than you think and still achieve significant weight loss. To do that, let's go over the effects of exercise, how it alters our metabolism, and what you need to focus on to lose weight.
[00:16] - Exercise Effects on Basal Metabolic Rate
[02:34] - Less Exercise, More Results
[03:40] - Exercise vs. Nutrition
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
While going plant-based has many benefits, it can be hard to keep up your protein intake as you start getting into a caloric deficit for weight loss. Here's a few things you can add into your diet to keep calories down and still satisfy your protein needs.
[00:48] - Soy Bean
[01:45] - Edamame
[02:06] - Tofu
[02:30] - Tempeh
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
Although planking and hundreds of sit-ups will absolutely build some strength in your core, the path to flat abs is a bit more complicated than that. We'll be going over the different aspects you need to focus on in your routine, both in the kitchen and in the gym, to make your efforts more worth while.
[00:45] - Nutrition / Calories In Vs. Calories Out
[01:30] - Protein
[02:00] - Fiber
[02:29] - Portion Control
[03:45] - Exercise: Push & Pull
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/Available
Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
There are several ways to exercise – cycling, yoga, boxing, running – and each way is particularly great at producing a specific result. However for weight loss the training method may not be as clear cut. As we go through the different training modalities that are effective for weight-loss, we will review the results you should expect to see and how to properly and effectively implement them into your workout to move you towards your goal.
[00:22] Resistance Based Training
[01:04] Endurance Training
[01:45] Hypertrophy Training
[03:14] Integrating Cardio
[03:37] Compound/Superset Exercises
[04:14] HIIT/Sprints
Check Out My Gym -
Sculpt Fitness Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
The flashy exercises on social media can be distracting. Doing the "cool" exercises doesn't equate to getting the most from your efforts. We're going over the 6 top fundamental exercises that will yield the best results, all of which can be incorporated into any resistance based program and are exercises that you should look for the workout out to be centered around.
[00:38] - Squats
[01:18] - Hip Hinge
[01:53] - Lunge
[02:34] - Press
[03:03] - Pull
[03:30] - Loaded Carry
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
Choosing the right group exercise program can be confusing. Small vs. Large Group Classes, Resistance vs. Cardio Classes, Sports Specific Classes and so many more. Using the Sculpt Fitness Small Group Class Program as an example, I will break down the important parts of the program and explain who's goals and needs they address.
[00:33] - Goals
[02:03] - Needs
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
The ability to control your food intake determines your success at losing weight and building muscle. What and how much food you eat will either support or hinder results. Has your nutritional intake has been preventing you from reaching your goals? Here are the two main methods you can use that will make a difference you can see in the mirror.
[00:35] - Methods for Counting Calories
[02:25] - The Mindful Eating Approach
Check Out My Gym
- Sculpt Fitness Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity/
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
Short term, rapid weight loss strategies don't deliver the best results. If they did, we would be teaching you the quickest ways to lose weight in 30 days or less. The truth is that trying to lose weight quickly ends up becoming a major waste of time. Unanticipated life barriers end up getting in the way and the strategies don't work long term. Also, the quick results, if any, won't necessarily make you look better. I'm going to show you why a weight loss plan designed for quick results is not worth your time and energy.
[00:37] - Sustainability of Rapid Weight Loss
[01:19] - Developing Long Term Skills
[02:02] - Impacts on Muscle Tone & Definition
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
Ever wonder why the push for a low fat diet died? The health and fitness industry goes through cycles pushing the next best thing for your health. Well the low fat cycle didn't last and for good reason. Before you decide to cut back on fat, here are a few things to know about the low fat diet, the good and the bad.
[00:30] - The Power of Paying Attention
[01:35] - The Impact of Whole Foods
[02:56] - The Dangers of All or Nothing Mentality
[03:45] - Demonizing Fat Rich Foods
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
There are too many “diet rules” to follow. It is almost intolerable. So where does Intermittent Fasting fit in? As part of a strict short-term diet, it has the potential to deliver fantastic results. But without implementing it in a sustainable way, the results won’t last either. Here we are going to discuss how to leverage the power of intermittent fasting in a sustainable way, so you can achieve the results you want and keep them.
[00:30] - Different Methods of Fasting
[01:10] - Leveraging The Power of A Feeding Window
[02:29] - Benefits of Fasting
[03:15] - How To Implement Intermittent Fasting
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow Me
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support
Have you ever tried a low carb diet and felt like it was working until it didn’t? You aren’t alone. The immediate gratification of seeing the scale go down on a low carb diet has tricked many people. But this seemingly magical experience isn’t that special and learning why it happens will reveal the key to staying on track with your weight loss mission. I’m going to take you behind the magical façade and show you what works and doesn’t work about a low carb diet.
Key Takeaways:
[0:45] - Removing Processed Foods
[1:22] - Relationship Between Carbs and Water
[2:35] - Effects of Psychological Stress on Consistent Results
[3:32] - Suffering or Thriving With A Low Carb Lifestyle
[4:07] - Low Carb Vs Practical Changes With A Balanced Diet
Check Out My Gym - Sculpt Fitness
Website: https://sculptfitnessla.com/
Available Programs/Services: https://linktr.ee/sculptfitness
Instagram: https://www.instagram.com/sculptfitnessla/
Follow David Minishian
Facebook: https://www.facebook.com/groups/sculptfitnesscommunity
Instagram: https://www.instagram.com/dminishian/
Twitter: https://twitter.com/dminishian
Support this podcast: https://anchor.fm/david-minishian/support