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In the fifty fourth episode of the eat right and move podcast we looking at the micronutrients again with this time minerals. In this podcast we talk about what are the best sources of minerals, their importance and a very interesting opening questions. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • You can not lose weight if you are exercising (2:13)
  • Vitamin and Mineral Supplements, do you? (10:18)
• Magnesium, the most important mineral (14:30)
• Calcium, not just about those bones (18:00)
• Phosphorus (22:42)
• Potassium…bananas! (23:50)
• Sodium’s bad rap (25:18)
• Zinc, the man’s mineral (29:40)
• Iron (31:30)
• Evolution of Selenium (34:30)
• The Weight Loss Series (36:00)
• End of Podcast

Next Week: Weight Loss Series Part I

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In the anniversary, fifty-third episode of the eat right and move podcast we have turned the last 52 podcast into take home and implement tips to boost your health. In this podcast we look at the importance of water, how routine and rituals keeps Lee productive and what equipment you should be used first post bodyweight and technique development. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move

• 27 No time to exercise…20-30 minutes 2-3 times per week…now you have time

• 28 Drink Water!!!!

• 29 All choices should be made based on your goals, health and long term happiness

• 30 Change exercise regularly to avoid the plateaux

• 31 There are no short term fixes…dig in

• 32 No such things as breakfast food

• 33 Continue supporting your health on holiday

• 34 Exercise and nutrition is individualised so find whats right for you

• 35 Everyone should be lifting

• 36 The 5 best on the go snacks

• 37 The benefit of a morning or evening ritual

• 38 The best exercise…SQUAT!

• 39 Create a non food reward

• 40 Importance of fitness testing

• 41 Developing physical awareness will help improve your mobility

• 42 Remove the foods effect your gut and support with…

• 43 Seek professional advice

• 44 Clothing and circumference measurements are the best way to track your health

• 45 One moment doesn’t mean one week

• 46 Have a strategy

• 47 Develop the right mindset

• 48 Vitamins D supplementation

• 49 Remove stressors that clutter your life

• 50 After bodyweight pick up that Kettlebell

• 51 Importance of chewing

• 52 Best activity you can do is walking

• End of Podcast

Next Week: Micronutrients Part II – Minerals

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In the anniversary, fifty-second episode of the eat right and move podcast we have turned the last 52 podcast into take home and implantable tips to boost your health. In this podcast we look at the best ways to exercise, the food to avoid and what is important about goal setting. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move
  • Is maize germ oil good for cooking fish?

• 1 Importance of getting the right support

• 2 Avoid food that affect your health e.g. gluten

• 3 Everyone should be resistance training

• 4 Include healthy fats daily

• 5 Sleep is the most important thing to focus on

• 6 Make sure you consume a quality protein source with every meal

• 7 All training should be tailored to your goal

• 8 Best Kitchen Appliance – Slow Cooker

• 9 Include ways to mange stress daily

• 10 Avoid all processed sugars

• 11 Avoid overtraining, 3-4 times per week with good recovery nutrition

• 12 Save time and plan

• 13 Replace processed carbohydrates with nutrient dense vegetable, fruit and recovery carbohydrates

• 14 Don’t stress about eating out, have a plan

• 15 Stand correctly to improve posture

• 16 Create a quality like rather than quantity controlled life

• 17 Make food and exercise fun

• 18 Don’t cheat..CHOOSE

• 19 John Hill and Us recommend “graduated change

• 20 Start with bodyweight exercises

• 21 Setting the BIG WHY!

• 22 Budget and plan your shop

• 23 Basic nutrition protocols before implementing advanced tactics e.g.

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In the fifty first episode of the eat right and move podcast we talking about meal awareness. In this podcast we look how speed of eating could be causing poor health, how not be distracted and the art of biofeedback. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • Is dancing a great form of exercise? (1:00)
  • Can we start our day with porridge? (3:30)
• To chew or not to chew (10:42)
• Importance of how you cut your food (13:20)
• Distractions from our food (17:15)
• Appealing to your senses (19:15)
• Portion size and plate distribution (24:00)
• Triggers, eating habits and patterning (30:20)
• Biofeedback (34:10)
• Hunger and fulness (35:10)
• Emotional and stress eating (37:20)
• Using a food diary (41:06)
• End of Podcast (43:16)

Next Week: Anniversary Podcast – 52 Health Tips

If you want to leave us a question(s) at QA@eatrightandmove.co.uk or on twitter @eatrightmove

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In the fiftieth episode of the eat right and move podcast we looking at the best choices of equipment you may find in your gym. In this podcast we talk about what are the benefits of each equipment, drawbacks and where you should go after bodyweight exercises. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • Exercises to improve grip and prevent wrist pain (1:01)
  • Is peanut butter okay? (4:02)
• Kettlebells, it is not just about the swing (9:24)
• Dumbbells best for variety (14:15)
• Barbell not just olympic, training and pump bars have their use (17:17)
• Suspension training, not just hanging around (22:03)
• Gym Balls? (28:17)
• An un-used piece of equipment, resistance bands (31:19)
• End of Podcast (35:04)

Next Week: Meal Awareness

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In the forty ninth episode of the eat right and move podcast we are assessing how decluttering your life can improve stress and productivity. In this podcast we talk about decluttering your home, book shelves and your email account. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • What should you look for in a foam roller? (2:18)
  • Is there a good takeaway? (7:19)
• Decluttering your home (23:59)
• 20% of clothes (28:07)
• Clearing your library (29:40)
• Sorting post, manuals, paperwork etc… (31:60)
• Too much on a to do list (34:51)
• Filing your emails (37:59)
• Re-organising your diary for work, social, other responsibilities and life (41:23)
• End of Podcast (44:06)

Next Week: Exercise Equipment…How to?

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In the forty eighth episode of the eat right and move podcast we tackle a controversial subject of Vitamins. In this podcast we talk about what vitamins are, sources and whether there is an importance to focus on RDAs. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • Are there super foods and which ones (1:20)
  • What do you think about morning exercise rituals? (4:28)
• What are vitamins? (8:30)
• The 2 types of vitamins (11:55)
• B Vitamins (14:19)
• Do Recommend Daily Allowances (RDA) have any importance (16:20)
• Vitamin C and immune system conundrum (21:10)
• Vitamin A (25:50)
• Vitamin D (25:40)
• Vitamin E (27:20)
• Vitamin K (28:25)
• Supplementation (28:55)
• Common deficiencies (31:40)
• End of Podcast (33:25)

Next Week: Decluttering your life

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In the forty seventh episode of the eat right and move podcast we discuss safe long term weight loss tips. In this podcast we debate what are safe weight loss tips designed to achieve long term results, take graduated approach and where you should be focusing first. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • What are the best strength workouts? (1:32)
  • What do you feel about yogurt Lee? (4:27)
• Long term project (12:00)
• Having the right mindset (18:34)
• Importance of sleep (23:36)
• Reducing stress can create weight loss (27:23)
• And then food choice and quality (32:40)
• The right exercise (37:50)
• When you are in a strong position then you can experiment (41:07)
• End of Podcast (44:26)

Next Week: Vitamins

If you want to leave us a question(s) at QA@eatrightandmove.co.uk or on twitter @eatrightmove

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In the forty sixth episode of the eat right and move podcast we reminisce about Lee’s honeymoon and look at his latest n=1 experiment where he lost… In this podcast we look at how you can achieve something special on holiday with a strong strategy, good food and some exercise. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • Should general population be training their calves? (1:30)
  • What is the one book you would recommend on nutrition? (5:00)
• Lee’s Results (9:00)
• Having a strategy and what one to have? (11:55)
• Having clear rules (13:48)
• How he exercised? (16:18)
• What he ate? (21:40)
• What was the food quality like? (26:00)
• Dealing with temptation (27:00)
• Removing those barriers (30:00)
• Was it difficult to do? (32:00)
• End of Podcast (36:30)

Next Week: Safe Long Term Weight Loss Tips

If you want to leave us a question(s) at QA@eatrightandmove.co.uk or on twitter @eatrightmove

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In the forty fifth episode of the eat right and move podcast Jonny takes questions from you. In this podcast you ask why is resistance better for fat loss, what foods help body composition changes and more. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
• Why is resistance better than cardio for fat burning? (1:16)
• What is the difference between sweet potato and white potatoes? (2:26)
• In body pump classes I normally use 3kg dumbbells but find these too easy, however when trying 4kg weights I am unable to complete the set, what would be the best thing to do? (3:50)
• I really struggle to keep my protein intake high enough, Is whey protein good for you, and if so when is the best time to take it? (6:24)
• What is the best thing to eat after a workout? (9:00)
• I really enjoy classes and recently our gym has started doing insanity, what is your opinion of insanity and why? (12:19)
• I occasionally struggle with a bad weekend of eating, what is the best thing to do after the weekend to rectify it? (15:10)
• From listening to your podcasts I know you suffer with depression and wanted to know if there are there any foods that can help with it? (18:35)
• I would like to change shape and tone up but not lose any weight, are there any foods in particular that would speed this process?

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In the forty fourth episode of the eat right and move podcast we discuss tracking and measuring and the best ways to do it. In this podcast we ask is tracking helpful, the issue with weight and look at the importance of fitness testing. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • Split day training, should you? (1:46)
  • Are tinned foods a great source of nutrition (4:00)
• Do we need to track and measure? (8:45)
• What’s my ideal weight? >:( (11:50)
• Tracking clothes size and circumference measurements (22:45)
• Using health and biofeedback markers (25:30)
• Fitness testing (29:23)
• Flexibility and mobility tests (32:22)
• How often and how long should you track/measure? (35:30)
• End of Podcast (40:43)

Next Week: Jonathan Beal Special

If you want to leave us a question(s) at QA@eatrightandmove.co.uk or on twitter @eatrightmove

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The post Episode 43 Personal Support Team appeared first on Eat Right and Move.

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In the forty-second episode of the eat right and move podcast we talk about the importance of healing your gut. In this podcast we discuss leaky gut in more detail, that stopping to eat food is one part of the problems and ways to supplement to improve your gut. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • Should we pre/post stretch after intense activity? (1:30)
  • Should we use a food dairy? (4:20)
• Heal thy gut introduction (7:50)
  • Seek out functional medicine specialists, nutritional therapists or strong nutritionists to get personalised support (9:00)
• What is leaky gut? (10:25)
• Part I: Stop eating problem foods (14:25)
  • Common problem foods (15:40)
• Elimination diet (18:10)
• Part II: Healing the gut (19:40)
• Super spice turmeric for curcumin (26:00)
• Be careful of colostrum (27:20)
• Lee Rant: Fibre, Prebiotics and Probiotics (28:10)
  • SIBO and Gut Dysbiosis (31:40)
• Managing blood sugar (33:40)
• Maintenance and reintroduction of foods (34:20)
• Jonny Rant: NHS prescribing surgery for diabetes management (35:00)
• Importance of digesting your food and stomach acid (40:25)
• End of Podcast (42:20)

Next Week: Personal Support Team

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In the forty first episode of the eat right and move podcast we have another look at some other common limitations with exercise. In this podcast we discuss how inactive glutes can hold you back, we should all be more physically aware and the issue with tightness and mobility. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • Eat Right and Move Challenge – 21 Books in 21 Days http://bit.ly/wishicouldread (0:28)
  • New crazy exercise like the plank press up (1:20)
  • Non-Coeliac Gluten Sensitivity – Does it really exist? (4:40)
• Limitations of Exercise (9:50)
• Under activate glutes (10:27)
• Is core weakness an issue? (18:10)
• Should we all have more physical awareness? (26:18)
• Tightness, poor mobility and bad exercise technique (33:50)
• Mindset: intensity, disbelief and prevention (38:18)
• End of Podcast (41:26)

Next Week: Heal Thy Gut

If you want to leave us a question(s) at QA@eatrightandmove.co.uk or on twitter @eatrightmove

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In the fortieth episode of the eat right and move podcast we go through Lee Summerton’s DNAFit Results. In this podcast we see how Lee’s genes give him guidance on the correct macronutrient pathway, increased nutrient needs and the best way for him to train. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • Improving tight hip flexors (1:15)
  • Should the first meal of the day be fruit (4:30)
• DNAFit: What is it? (7:32)
• Genes 101: What is nutrigenetics? (8:19)
• Carbohydrate and fat requirement (12:22)
• Vitamins, minerals and antioxidant requirement (16:54)
• Detox pathway (caffeine and alcohol) (20:48)
• Coeliac and lactate sensitivity (26:10)
• Power / Endurance Ratio and how I can train (30:26)
• Ability to recover (36:22)
• My injury risk (40:25)
• End of Podcast (44:27)

Next Week: Limitations of Exercise Part II

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In the thirty-ninth episode of the eat right and move podcast we analyse government guidelines on nutrition and exercise. In this podcast we breakdown calorie restriction, look at couch to 5k program and how important food quality actually is? Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • DNAfit Update: Power vs Endurance (2:05)
  • Water its as essential as breathing (5:59)
• Looking at NHS and Department of Health Guidelines (5:59)
• Calorie Restriction: Good or Bad (7:40)
• Government Exercise Guidelines (14:01)
• Non-Food Rewards – What a great idea! (18:19)
• Carbohydrates Choices for Fibre (21:35)
• Are pulses a vegetable? (27:35)
• Low Fat Stubbornness (28:30)
• Sugar in Drinks (31:19)
• Are cravings and hunger a good thing? (33:56)
• Getting Support (39:20)
• End of Podcast (41:40)

Next Week: DNAfit – Truly Personalised Nutrition and Exercise

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In the thirty-eighth episode of the eat right and move podcast we discuss common limitations with exercise. In this podcast we talk about how to improve your press up, why you might not be able to pull up and how to injury proof your squat. Want to skip to a key section it here are the notes of the podcast and key links:

• Introduction – Updates on Us and Eat Right and Move (0:00)
  • Do anti-inflammatory diets support hay fever? (0:50)
  • Is abdominal work worthwhile for a summer body? (5:40)
• Common Limitations of Exercise (9:30)
• How to improve your press up? (10:45)
• Why pull ups may seem like a pipe dream? (17:30)
• How should I be squatting? (27:49)
• Deadlifts! (39:26)
• End of Podcast (47:54)

Next Week: Analysing Government Guidelines

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The post Episode 38 Exercise Limitations appeared first on Eat Right and Move.