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Weight Loss, Saying No & Weight Lifting with Mrs. Wise Eats (Wise Eats Podcast Episode #18)

In Episode 18, we’re dishing up our first ever interview! My wife, Giovannina, joins the show to share her 39lb weight loss experience and many lessons she learned along the way.

Episode Timestamps

• Intro! Merry Christmas everyone! (0:00)
• Wise-Eats.com/Coaching (2:30)
• Introducing “Mrs. Wise Eats”, my wife, Giovannina (2:50)
• How she lost 39lbs and how long it took (3:20)
• The biggest factor leading to her weight loss: Learning how to say no (3:45)
• Why she prefers weight lifting and walking over cardio nowadays (2:45)
• Gio’s 9-year struggle with sustaining weight loss and why this time it’s different (5:30)
• Her history with crash diets, fad diets, and Whole 30 (5:50)
• The chicken and broccoli diet is not the answer! (7:20)
• Why she no longer uses restrictive diets to lose weight (7:50)
• The importance of sleep and reducing stress (8:30)
• Why reducing stress was her biggest factor for losing weight (9:10)
• Reducing stress through cannabis and saying no (9:40)
• Taking care of yourself first and being selfish about it (10:10)
• The impact that weight lifting has had on her fitness (11:05)
• Her new favorite form of exercise and flexibility of working out at home (12:00)
• Doing deadlifts in the driveway and the power of leading by example! (12:15)
• The results from weight lifting are amazing and it’s more fun than cardio! (13:00)
• How often Gio lifts weights and how she incorporates cardio (13:40)
• Why physical changes from building muscle has become a huge source of inspiration (14:30)
• When did health and fitness first become important? (14:50)
• Have you found a lifestyle/regimen that you feel will be sustainable? (15:35)
• Her current fitness goals and a John Cena Christmas blurb (16:10)
• #GOALS Gio wants to deadlift 200 in 2020 and how much she can lift right now (16:15)
• Making gains! Tracking workouts and getting stronger (16:30)
• Will Ferrell Elf blurb (17:15)
• Biggest motivating factors for transformation: Pregnancy, being your best self, beating genetics (17:20)
• You are in control of your health! (17:50)
• Lessons learned from Rachel Hollis: Don’t break promises to yourself (18:30)
• Randy Orton Christmas wrestling blurb: HO-HO-HO! (20:10)
• How her brother’s struggle with drugs motivated her to improve her health (20:10)
• Scrooged blurb: Getting greedy for the Christmas miracle! (20:45)
• How measuring food for her cannabis plants inspired her to change her diet (20:55)
• Scrooged blurb: It’s time to party! (21:45)
• Quick Bites: Rapid fire questions! (21:55)
• Her favorite form of exercise and favorite specific lift? (22:00)
• Favorite music to work out to? (22:25)
• Current exercise routine/program? (22:55)
• Favorite Wise Eats recipe? (24:10)
• Favorite Un-Wise Choice? Wally’s Custard! (24:40)
• One healthy food in our kitchen you can’t live without? (24:55)
• Golden retriever blurb: Our dog Cohen sharing apples (25:15)
• Something you love diet-wise now that you never thought you would? (25:15)
• Sharpshooter Breakfast Salad shout out. Awesome recipe! (25:45)
• Her favorite source of inspiration & Rachel Hollis’ Girl Wash Your Face (26:00)
• What do you want for Christmas? (26:30)
• Stone Cold Steve Austin stuns Santa! (26:55)
• Favorite Christmas song? (27:00)
• Favorite Christmas movie? Another Elf blurb (27:05)
• Favorite thing about Christmas? Lights & Starbucks! (27:30)
• Chinese food around Christmas time? (28:10)
• Closing thoughts & Gio thanks Wes for being an example (28:30)
• Contact Gio via Instagram @wisegalsgrow or @wise.wifey (29:10)
• Go to Wise-Eats.com/Episode18 for the show notes, YouTube video, recipes, pictures, and more (29:20)
• MERRY CHRISTMAS AND MAKE WISE CHOICES! (29:45)
• BLOOPER REEL (30:00)
• Website Link: Wise-Eats.com/Episode18
• YouTube Video: https://youtu.be/47qUPca_RN0
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook: com/wiseeatspodcast

Recipes Mentioned in This Episode:

• Sharpshooter Breakfast Salad: Wise-Eats.com/Sharpshooter
• Complete Recipe List: Wise-Eats.com/Recipes

Articles/Brands/Produc...

In the newest edition of This Day in Diet History, we take a look at my 2012 trip to Las Vegas and compare to my recent vacation in Maui, Hawaii. My, how times have changes. Time to start making some wise choices.

Full details and show notes over at Wise-Eats.com/Episode7

About “This Day in Diet History”: For the last 10 years, I have journaled every meal and every workout, and want to bring that history to life by sharing stories from diets past and compare with my lifestyle habits today. The goal here is to provide some nutrition tips, entertainment, and hopefully some motivation for anyone looking to improve their health and fitness. If TDDH can move you one step closer to achieving your fitness goals, then it’s my pleasure to present it to you.

The bottom line is that I used to be extremely unhealthy. I abused junk food, drugs, and alcohol until I ballooned up to 270lbs. Now, I’m in the best shape of my life and want to inspire others by providing a glimpse into my transformation over the years and share the ways I was able to get it done. I’m a guy who has lived on both ends of the health spectrum and want to let everyone know that if I can do it, you can do it too. I’m by no means perfect, but have reached a place where healthy diet and exercise are non-negotiable aspects of my life, and want everyone around me to have that same gift. With that said, let’s get to the show. It’s time to Wise Up.

Maui Highlight 2017 Video Link Maui Highlight 2019 Video Link

Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: [email protected] Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:

Wise-Eats.com/EnergyBowl Slammin’ Sweet Potato

Workouts Mentioned in This Episode:

All meals and workouts mentioned in this episode available at Wise-Eats.com/Episode7

Special Thanks to Xtreme Couture Las Vegas MMA Junkie Radio Maui Brewing Company Hale Kai Oceanfront Condominiums Texas De Brazil BJ’s Pizza Nathan’s Hot Dogs Farmer’s Market Maui The Joe Rogan Experience

Movie Clips: The Hangover, 50 First Dates, Saturday Night Live Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You’s: Mike Guertin (MGSignsDesign.com) & Darin Roberts

Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Remember to be nice to the turtles and whales! Be good to yourself, be good to others, and make wise choices!

In this episode, we take a look back at my exact diet from June 5, 2009. This was 3 months into my 90lb weight loss experience and I was still making a ton of poor diet choices. Then we compare that time period with today’s diet regimen and offer some lifestyle tips in the process. Among the topics discussed:

• Exact diet breakdown from June 5, 2009. (1:40)
• How highly processed, frozen diet meals helped me lose 90lbs. (2:00)
• My former love of Arby’s fast food. (3:00)
• Breaking the vicious cycle of dieting during the week and binging on the weekends. (3:30)
• How I managed to lose weight while abusing my body with junk food and alcohol. (3:45)
• Exact breakdown of today’s diet (June 7, 2019) including exact meals. (4:10)
• One of my favorite healthy carb recipes: The Mega Power Potatoes. (4:40)
• Find out why sardines are a staple of a healthy diet (I buy Season brand). (5:00)
• One my favorite healthy Greek yogurt recipes. (5:20)
• Shout out to Naked Peanut Butter Power and Legion Athletics Thrive Protein. (5:30)
• Why I want to share my diet history with listeners. (6:30)
• Why the “perfect” diet doesn’t exist. (6:50)
• The “jump to” solution for fitness. (7:50)

Quick Fitness Tips That Are Working for Me Right Now

• Why walking is my favorite form of fasted cardio and cardio in general. (8:15)
• My daily step routine. (8:40)
• Why fitness experts are failing to change the world. (9:30)
• iPhone Health App: Are you using it? (10:05)
• The importance of sleep to accomplishing your fitness goals. (10:20)
• Different tactics I’ve used recently and over the years to improve sleep quality. (11:00)
• Removing electronics from the bedroom. (12:00)
• Overcoming digestive distress due to too much whey protein. (12:25)
• My favorite protein powders to use and why I’m using them less these days. (12:40)
• The importance of choosing real food over convenient supplements. (13:15)
• Transforming one of my favorite carb sources into a protein powerhouse. (14:00)
• Shout out to the Mind Pump Podcast. (14:30)
• Recipe of the Week: Koko BeWise Brownie Wise-Eats.com/KokoBrownies. (14:45)
• Making real-food weed brownies into a healthy dessert. (15:00)
• Shout out to the Following Announcement YouTube show: Life after backyard wrestling TFAShow.com (16:00)
• Trying to get away from scripted podcasting. (16:45)
• Guess what movie I’m going to see this weekend! (17:20)
• Don’t forget to like, subscribe, comment, and submit questions! (17:45)
• Episode 10 Blooper Reel (18:10)

Full details and show notes over at Wise-Eats.com/Episode10

YouTube Video: https://youtu.be/aByMBcXcm1s

Podcast Webpage: Wise-Eats.com/Podcast Questions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: [email protected] Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:

Mega Power Potatoes: Wise-Eats.com/MegaPowers Koko BeWise Brownies: Wise-Eats.com/KokoBrownies

Brands/Products Mentioned in This Episode: Legion Athletics Vanilla Whey Protein Isolate Legion Athletics Chocolate Thrive Protein Mind Pump Naked Peanut Butter Powder Cacao Nibs Season Sardines Healthy Choice Lean Cuisine Arby’s McDonald’s iPhone (Health App) Jasmine Rice Golden Ladle Organic Sipping Bone Broth

WWE Promo Clips: Stone Cold Steve Austin, Koko B. Ware Other Clips: Joe Rogan Experience Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank You’s: Mike Guertin (MGSignsDesign.com) & Darin Roberts

Submit questions, comments, feedback to [email protected]. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In the second edition of This Day in Diet History, we look back at my diet during January of 2011 and compare it to today. This period of time was 1 year following my 90-lb weight loss. Although I had made a major change to my health by dropping the weight, my diet was far from perfect, and I had a lot to learn.

We also dive into my current diet today, 2019 resolutions, and look at all the craziness that took place over the holidays. I can say with conviction that I fully enjoyed myself – Not because I’m planning to revert to my old junk food eating self, but to live a little bit while also proving the point that you don’t have to sacrifice all of the things you love in order to get the body you want. We can still treat ourselves from time to time and achieve an optimal level of health. That’s what today’s episode is meant to illuminate.

Full details and show notes over at Wise-Eats.com/Episode5

“The good we do is never lost, it never ends, and it never dies. In other places, in other times, in other people, the good we do lives on forever.” – Matthew Kelly.

In 2019, be the spark that sends a ripple effect to the rest of the world and into the future.

About “This Day in Diet History”: I’ve been journaling my meals and workouts since March of 2009, and want to bring that history to life with This Day in Diet History. This segment will provide some nutrition tips, entertainment, and hopefully some inspiration for anyone looking to improve their health and fitness.

This segment, if nothing else, is meant to provide a visual of where I’ve been and where I am now as someone who has been on both ends of the health spectrum. I was 270lbs with some of the worst lifestyle habits imaginable. Today, I want to be an example of health and fitness and inspire others to transform their lives, as well. I’m by no means perfect, but have reached a place where healthy diet and exercise are non-negotiable aspects of my life, and want everyone around me to have that same gift.

Podcast Webpage: Wise-Eats.com/PodcastQuestions, Comments, Feedback: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: [email protected] Facebook: Facebook.com/wiseeatspodcast

Recipes Mentioned in This Episode:

Wise-Eats.com/EnergyBowl Wise-Eats.com/BYBowl Wise-Eats.com/MuscleMilk

Workouts Mentioned in This Episode:

All meals and workouts available at Wise-Eats.com/Episode5

Movie Clips Used: Friday (1995), Back to the Future (1985), Child’s Play (1988), The Following Announcement (Season 1, Episode 4: Back on Our Own 4 Feet Again) Music Used: Back in Time by Huey Lewis & The News, Open Highway (YouTube) Products Mentioned: Kirkland Signature Organic Plain Greek Yogurt, PB Fit Organic Peanut Butter Powder, Legion Athletics Chocolate Casein Protein, Special K Cereal, McDonald’s Ice Cream, Telway’s Burgers, Mike Dolce's Breakfast Bowl, The Dolce Diet, Oreo Ice Cream, Sorrento Pizza Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com Podcast Logo Thank Yous: Mike Guertin (MGSignsDesign.com) & Darin Roberts

Thanks for listening, reviewing, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In Episode 21, we’re talking COVID-19! I got sick for 12 days in March. Was it coronavirus? Find out in this episode. Talking all about that experience and sharing 10 tips to boost your physical and mental health during this pandemic. Spreading hope and positivity!

For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode21

Episode Timestamps

• I’m back! Coming off a 14-day COVID quarantine and rocking my protective masks! (0:00)
• Officially back on the mic just like Conor McGregor (1:00)
• Wise Eats getting sick? How can this be? Also, a Ric Flair blurb (1:10)
• No one is exempt from COVID-19 (1:30)
• Audio issue with this episode explained and Conor feels my pain! (2:00)
• The world has turned upside down! Plus, a Donald Trump blurb (2:20)
• Wise Eats is taking over this whole s**t just like Conor took over the fighting world (3:30)
• Current stats from the CDC and Worldometers.info (3:40)
• gov is a great resource for COVID-19, or is it just fake news? Dave Ramsey chimes in (4:00)
• Update on the number of cases and deaths as of this recording (4:20)
• Percentage of citizens who will experience symptoms and overall outlook (4:30)
• My experience with getting sick in March. Was it Coronavirus? Wise-Eats.com/COVID19 (5:30)
• My 12-day sickness and all the symptoms (5:55)
• This Day in Diet History: My epic cheat day once I got my sense of taste back. Kodiak Pancakes, Sorrento Pizza, Yasso Mint Chocolate Chip Greek Yogurt Bars (6:50)
• The Rock compares cheat meals to church on Jimmy Fallon and how they benefitted me (8:00)
• What my doctor advised me to do while sick + Joe Rogan blurb about health (8:15)
• Why I think I might’ve had the virus back in October 2019! (9:20)
• 10 ways to boost your physical and mental health during this crisis Wise-Eats.com/COVIDTIPS (10:30)
• Tip #1: Sleep (10:45)
• Tip #2: Hydration (11:00)
• Tip #3: Exercise – Why I think weight lifting too soon kept me sick longer and what I did instead (11:15)
• Tip #4: Hot Baths/Essential oils. Shout out to the wife for this one! Game changer. (12:00)
• Tip #5: Healthy diet Wise-Eats.com/ApprovedFoods (12:50)
• Why being healthy makes everything you do in life easier (13:20)
• Tip #6: Supplements (13:45)
• Tip #7: Avoid Alcohol. Why I’m not drinking during the pandemic, maybe not ever again! (14:20)
• Allen Carr’s How to Stop Drinking Without Willpower book recommendation (14:40)
• Staying ready for whatever this pandemic throws at me in life! (15:50)
• The power alcohol has over us and whether or not we’re all brainwashed (16:10)
• The ching ching guy! Probably our favorite video clip of the pandemic (16:30)
• Tip #8: Continue learning. Books I’m reading, classes we’re taking. Total Money Makeover, Magic of Big Thinking, Financial Peace University (16:45)
• Invest in yourself during the downtime (18:00)
• Tip #9: Start with Gratitude. Journaling gratitude and goals daily. No room for panic when you start from a place of gratitude! Conor agrees (18:20)
• Tip #10: Stay Positive. The antidote to survive a crisis! (19:00)
• Stop listening to your sister-in-law’s baby cousin on Instagram! (19:30)
• Listen to highly encouraging experts in their field (20:00)
• Why I fight negative thinking and uncertainty every day (20:25)
• Growing up without a mom and losing my big brother when I was 13 (20:30)
• Starting with the worst-case scenario and work backward from there. Having confidence to get through anything (21:30)
• Word to the Wise. To make a submission, please leave a comment on YouTube, post an iTunes review, or e-mail [email protected]. Any social media interactions also may be included in this segment! (21:55)
• My final thoughts on COVID-19 and why I believe we’ll get back to normal soon (23:00)
• BLOOPER REEL! Had tons of fun with this one, hope you enjoy it! (24:00)
• Wise-Eats.com/Episode21 for show notes, pictures, transcript, and more!
• Website Link: Wise-Eats.com/Episode21
• YouTube Video: https://youtu.be/P0NSuVOXzng
• Audio Only Link: http://traffic.libsyn.com/wiseeats/Episode_21_Audio.mp3
• Podcast Webpage: Wise-Eats.com/Podcast
• Questions, Comments, Feedback: Wise-Eats.com/Contact
• Instagram: @weswisefitness
• E-Mail: [email protected]
• Facebook: com/wiseeatspodcast