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What's the number one rule for health and fitness? Keep it stupid simple.
So many issues that we all have with staying consistent and seeing results comes from overcomplicating the formula. All these fancy diets with a bunch of powders and bars and shakes to drink that promises you results in 30-60 days? Fake.
All these fitness influencers that tell you that you need to do seventeen different exercises for each body part in order to look like they do? Fake.
So what's the best approach for results? Keeping it stupid simple. Start small.
Start where you are. Make tiny changes that will be maintainable, and then... stay CONSISTENT with those life changes.
SHOW NOTES:0:00- Introduction & Sports Updates7:35- The K.I.S.S Principle8:15- STOP with the Diet FADS10:30- Progress takes TIME!11:45- Yo-Yo Dieting13:40- Fitness Trends14:00- The Magic Body Fat Burning Workout (sike)
15:00- Strength Training
16:00- The Necessity of Simplicity
16:30- Cardio Switch-Up Rumor
17:00- The Adaptation Rule
18:30- Personal Trainer Pet Peeves
20:30- GOALS
21:00- Your Program Should Be BORING!
22:30- Kickbacks Don't Build Your Glutes
27:00- PT Certifications and Credentials

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Potentially one of the most important and popular topics on our agenda today.
Fat loss... it doesn't have to be such a mysterious and confusing process.
IN FACT, it IS super simple. It all comes down to calories in vs. calories out.
What does this mean exactly?
Well, in order to LOSE fat you need to be burning more than you are eating from an energy standpoint. There are SO many ways to approach this. But all of them take TIME and CONSISTENCY in order to allow your body to adapt and respond to stimulus.
What happens when you eat more than you burn? FAT GAIN. Your body stores the excess
glucose and energy for use later on (just in case it needs it)-- therefore leading to fat gain.
What happens when we burn fat? FAT LOSS. Your body taps into those glucose/energy storages to burn and use for energy when it needs it! Survival mode!
If you live local to NJ, here is a great testing center for body mass/body fat: https://www.uoanj.com/sports-performance/body-composition-scan/
Link to our SUGAR podcast (for more info on glucose and storage): https://pdcn.co/e/www.buzzsprout.com/1411555/6740095-sugar-the-good-bad-and-ugly.mp3?blob_id=28393018&download=true

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You are what you EAT!!
Hang out with us today as we talk ALL about NUTRITION.
Since this is such a HUGE topic, we break it down into a few categories:
Keto, Intermittent Fasting, Intuitive Eating, Macros, and Calorie Counting!
Controlling your nutrition will allow you to improve your health (all aspects), enhance your performance (in and out of the gym), and change your body and life.
Grab your NOTEBOOK and take some notes! It's time to learn!

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Let's talk CAFFEINE!
We bet you don't think of it like a drug... but it is!
A stimulant to be specific, that can cause many adverse effects if consumed in high dosages.
Do you track caffeine intake? You should!!
What is the ideal dosing? Between 200-300 mg PER DAY is our recommendation.
When should you dose it? Ideally right before or during your workout, so that you perform at your highest ability and therefore get the MOST out of your daily workout!
Drinking too much caffeine can actually affect your weight loss/fat loss goals.
Why? Because it puts our body into a constant fight or flight adrenaline and recovery state.
If your cortisol levels are high from the caffeine response, your body is trying to repair and recover from that stress. Weight loss or fat loss is NOT going to occur in that type of state.
In order to be comfortable with getting rid of body fat, your body has to be in an ideal and balanced state. Stress and stress hormones are a BIG adversary to this!!
So what's the take-away here?? Be AWARE of how much caffeine you are consuming and WHY you are drinking the amount that you are. Is it so that you can just complete basic functions? Is it once a day, twice a day, or more? We recommend you track & log your intake and then assess your next steps afterwards based on your results.
Recommended BCAA's with caffeine : https://www.bodybuilding.com/store/optimum-nutrition/essential-amino-energy.html?gclid=Cj0KCQiA2af-BRDzARIsAIVQUOcqJmVtbKpGVEwFi4PgKGbct2sOGdOIBWLu1IDNHmnG9etUrJh0EJ4aAqtWEALw_wcB
DISCLAIMER: The views and opinions expressed on the LEVEL UP PODCAST are not meant to be taken as medical advice or prescription. Please consult a medical professional or doctor before making changes to health routines, medicine, or other health-related substances.

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We are kicking off our Tuesday talking to you guys about FAST FOOD!!
Even if you don't eat it -or rarely do- we tie in today's conversation to the obesity epidemic in America and how fast food plays a MASSIVE role in it!
Ever wonder what is considered "SO BAD" about fast food?
Can you eat 'healthy' at a fast food establishment?
How often is TOO often to eat at Wendy's or BK?
We answer all these questions and MORE in an episode you don't want to miss!
Make sure to SUBSCRIBE to our channel to be notified when we post a new episode!
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Follow Michelle on IG: @ melzfit
Follow Phil on IG: @jaccoma263
Follow J&M on IG: @jmelitefit

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