Fat Guy Gets Fit

We've Moved to Health Hacks

2006-08-31T07:50:00.000-07:00

We've moved to the Health Hacks podcast. Please come and subscribe to their FEED

Fat Guy Gets Fit, Episode 15 - Wrapping it Up

2006-08-22T20:31:00.000-07:00

Fat Guy Gets Fit, Episode 15 - Wrapping it Up

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Well, here it is, the last of Fat Guy Gets Fit, as a standalone podcast. I'm wrapping this podcast into a new show, the Health Hacks Podcast. I'm excited about this, and thrilled that I can cover the same great stuff I talk about at Fat Guy Gets Fit at the new site.

On Location

I start with a quick interview with Megin and *almost* all of her family about a triathlon she participated in and completed. It was so exciting to be there for the event.

Everyday Systems

Next up, Reinhard talks about all kinds of advice and plans that he uses to make his fitness and nutrition work. I love it. There are some great rules in there that make sense to me. You can get more information at Everyday Systems.com.

PodCamp Boston

I give a quick shout to PodCamp Boston, and beg you to come.

iPod Ear and Parkour

Kevin Kennedy-Spaien, host of the Health Hacks Podcast and owner of Health Hack.com, talks to us first about iPod ear, and then about Parkour.

Check out these links for what Kevin's talking about. Crazy stuff!

www.parkour.com

http://youtube.com/results?search_query=parkour&search=Search

http://www.google.com/search?q=parkour

Exercise

Jimmy Moore of Livin' La Vida LowCarb talks about exercise, fads, and how people have gotten away from exercising and doing the basics of working out.

12 Week Challenge Cut Short

Please get in touch. Send email or comment on the blog. Send email to chris at fatguygetsfit dot com. Tell us how you did. Be sure to send your mailing address, because there are some prizes coming out.

I'd say Katrina won the challenge, by the way.

Wrap-Up

Be sure to go to the Health Hacks Podcast for the new and improved show.

The 15 Episodes we did of Fat Guy Gets Fit are dedicated to Megin, Rob, Aidan, Clay, and L.

2006-08-16T20:26:00.000-07:00

Fat Guy Gets Fit- Ep 14- Potpourri

Remember Jeopardy? They had that Potpourri category that sorta felt like, "Wow, Alex was out all night drinking, and these are his leftovers." I wasn't out drinking. I was editing video. It was close.

I prattle on about different things I read in Men's Health Magazine, including why it's important to wear the right shoes for lifting weights, ways to improve your bench press using stretch bands from elitefts.com. I talk about the fact that the average American consumes an extra 74 POUNDS of sugar every year. (oi!)

Then, I turn it over to Kevin Kennedy-Spaien, the new executive producer of the Health Hacks Podcast (launching officially in 2 weeks), who talks about working out while working at your desk. It's gotta be heard to be believed. Kevin runs Health Hack.com, a great blog about fitness. He mentions a specific Squidoo lens for you to check out, as well as a link to Deskercize, and More on Deskercize.

Next up is Jimmy Moore, He gives an introduction to who he is and why you should care. Jimmy Moore's website is Livin' La Vida Lo Carb.com (NOT "LIVING" but "LIVIN") He is the author of Livin' La Vida Low-Carb, available at Amazon.com

Reinhard Engels gives us a look into where he came from and where he's going next. His website is Everyday Systems .com.

Lastly, John from Minnesota gives me a great audio clip to play, showing his status in the 12 week fitness challenge.

I announce in this podcast that we're 2 weeks away from merging in with the new Health Hacks Podcast, which will be available shortly from HealthHacksPodcast.com. Don't worry. Same silly Fat Guy Gets Fit, but in a different format, with all kinds of other interesting people to learn from.

Send feedback to chris at fatguygetsfit dot com, or call my comment line at : 206-666-3729 (outside the us, add +1).

Thanks!

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Fat Guy Gets Fit- Ep 13 Core Performance, Eating Out, The Spirit of Fat Guy Gets Fit, and Health-Hack.com

2006-08-09T10:15:00.000-07:00

Fat Guy Gets Fit- Ep 13 Core Performance, Eating Out, The Spirit of Fat Guy Gets Fit, and Health-Hack.com About: 17:38 Minutes

Fitness

For fitness this week, I talk about the beginning workout in CORE PERFORMANCE ESSENTIALS, by Mark Verstegen. The book has been reworked into a much more usable format, and I highly recommend it.

I talk about Mark's premise about pillar strength and the importance of movement, including shoulder strength, core strength, and hip strength. I talk about the new layout for working out and how I'll be implementing that over the next week.

Nutrition

I talk about eating out, with information on the various restaurants and what you might get when choosing food at those restaurants. That information also came from CORE PERFORMANCE ESSENTIALS, and it's another great reason why to pick up the book, even if you're a starter.

Self-Esteem

The Spirit of Fat Guy Gets Fit. I talk about why I do the show, including the fact that it keeps me honest, but also that I thought it was important to promote fitness, nutrition, and even self-esteem advice and tips that was fresh, new, and something you might keep trying. I also mention how I think Fat Guy Gets Fit will fit in with the upcoming Grasshopper New Media podcast, Health Hacks, with Kevin Kennedy-Spaien.

Website Review

Finally, I review Health-Hack, Kevin Kennedy-Spaien's current website, where his fitness and nutrition news is mixed with humor as well as stuff you can implement at once.

Wrapup

I basically begged you all to get in touch with me via email and other forms. Please!!! *sniffle*

Promo:

PodCamp Boston Sept 9-10. Come to the Website

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Fat Guy Gets Fit- Ep 12- Desktop Fitness, Nutrition Scouting Report, and the RBF

2006-08-04T10:13:00.000-07:00

Fat Guy Gets Fit- Ep 12- Desktop Fitness, Nutrition Scouting Report, and the RBF

Kevin Kennedy-Spaien Brings Us Fitness for Desk Jockeys

Kevin Kennedy-Spaien of Health-Hack.com contributes a segment on fitness for those of us stuck at our desks all day. It's great, very tongue-in-cheek, and still very useful.

By the way, I make a big announcement in this episode, about Kevin's role in the future of Grasshopper New Media.

Nutrition Scouting Report is from Core Performance Essentials by Mark Verstegen

Mark's book is geared towards athletes, but is a great, all-encompassing book about mindsets, nutrition, and fitness. His section on nutrition is excellent, mentioning everything from the right time of day to eat, the Glycemic Index, and more. I strongly recommend picking up this book.

Fire Your Inner Critic

Your Inner Critic is that voice that tells you you're a poophead. It thinks it's being helpful. I think you need to fire your inner critic and hire an Inner Coach. The concept of Inner Critic comes from the book SELF-ESTEEM, by Dr. Matthew McKay. I credit this single book with turning my life around in 2003.

Check-in with Katrina

I dunno. I think I am going to win. But this week's check-in is really funny.

The Running Blog Family- Almost 900 Strong!

Mark Iocchelli and Aaron Trimble are running a great website called Complete Running. They're runners who blog. There's no way they could've envisioned just how many people would join a network of fitness and running enthusiasts, all gathered under the banner of the Running Blog Family.

900 members? That's 900 active writers talking about health and fitness. You want a support network? POW! Done.

Thank You

Thanks for listening to Fat Guy Gets Fit over the weeks. I appreciate it greatly. We're looking forward to how things get even better as we grow into part of the Health Hacks podcast in 5 or so weeks.

Come to Grasshopper New Media for more information.

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Fat Guy Gets Fit- Ep 11- Run/Walk, Pasta Palad, Kathleen's Story, Check-In.

2006-07-25T22:34:00.000-07:00

Fat Guy Gets Fit- Ep 11- Run/Walk, Pasta Palad, Kathleen's Story, Check-In.

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This week we have a lot of interesting stuff. I cover a run/walk program, giving you the premise for the first week. It involves running 1 minute, then walking 4, repeated until you've run/walked a half hour. I'll carry this forward as the show progresses.

I discussed our sponsor's product this week, Xenergy Energy Drink by Xyience. It's an energy drink containing no sugar, zero calories, and all kinds of things to give you a boost through caffeine, guarana, ginseng, and taurine. It's pretty tasty, though it's not inexpensive. It's for athletes and performers, and I recommend the product from a taste, energy-provision, and healthy contents perspective (some might fight me on the caffeine- that's a choice).

Kevin Kennedy-Spaien gives us tips about dining out, and I swipe Megin's recipe for Pasta Palad.

Next, a special interview with Kathleen, a former fat girl who lost 150 pounds and kept it off for over 25 years. She went from near-suicide to bicycling and dieting her way down to a Size 2 dress.

Finally, Katrina and I check in. It's funnier than normal, if that's to be believed.

Links:
Xenergy Energy Drink from Xyience - sponsor
Nutrition Tip from Health-Hack.com
I stole Megin's recipe
Kathleen's site.
Fat Guy Gets Fit - me!

Brought to you by Grasshopper New Media.

Fat Guy Gets Fit Ep 10- Road Workout, Salmon, Checking In, Burning 20, and...Music?

2006-07-16T18:24:00.000-07:00

Fat Guy Gets Fit Ep 10- Road Workout, Salmon, Checking In, Burning 20, and...Music?

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Road Workout- I enjoyed the travel workout found in the August issue of Outside Magazine, p.46. Outside is a great magazine, filled with great stories, interesting destinations, gear, and more.

Salmon- I talk about how to grill salmon, farm raised vs. wild salmon, and a little bit about a recipe.

Check-IN- Here, I talk about how it's been doing Fat Guy Gets Fit in front of you all. I thought when I started that I'd just be shamed into better fitness. Turns out, something different happened. I call out Chef Joe and Kim and Robert (and all of you) to let me know how you're doing. Send me comments or email chris at fatguygetsfit dot com.

Burning20: Adam Tinkoff talks about his efforts, first to lose weight, and then to get in 1/2 marathon shape, over at http://www.burningtwenty.com. Tink's a great guy, and you should subscribe to his podcast.

How to Subscribe- I talk about how to subscribe to Fat Guy Gets Fit, by going to http://feeds.feedburner.com/fatguygetsfit and clicking on the appropriate reader of choice.

Music? I played a song for the first time on the show (well, not counting my theme music). I played, "We Put the Fun Back in Funeral," by Mercury Radio Theater. Get more about them at http://music.podshow.com

By the way, this is a new microphone, a Blue Snowball. What'd you think? Could you hear the difference?

Thanks!

Fat Guy Gets Fit- Episode 9 Stability Ball Exercises, Megin's Menu, Make Good Choices, and Running In Place

2006-07-11T10:05:00.000-07:00

Fat Guy Gets Fit- Episode 9 Stability Ball Exercises, Megin's Menu, Make Good Choices, and Running In Place

Fat Guy Gets Fit is a weekly audio podcast about fitness, nutrition, self-esteem, and a website review. Come to FatGuyGetsFit.com for more.

>

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Fitness- Ball Exercises

Ball Sizing- 90 degrees when sitting
Back Stretch- ball in the small of your back to your mid shoulders, arms way back over your head.
Side stretch- ball on your side, "outside" leg with foot flat, inside leg bent, inside arm with hand on ground, outside arm stretched.
Crunches
Advanced Bridge (backwards style)
Bent-knee bridges
Superman
Push-ups
*Core Performance Essentials

Nutrition- recorded live on location at Maine-ly Megin's house.

Self-Esteem Tips- Making good choices. Really, the premise here is simple: live by the choices you make, and focus on choices.

Website Review- Lara's Running in Place - covers lots of running stuff, but also the heart and mind behind all our fitness and nutrition efforts, including the good and the bad. The most recent post I read dealt with what goes on in the head, about pining over a missed race, making some food choices, and a lot more about thought processes. Lara's got a great blog to add to your collection of reading resources.

Links mentioned in the show:

Gym Ball.com
Maine-ly Megin(for nutrition this time)
Lara's Running in Place
Core Performance Essentials : The Revolutionary Nutrition and Exercise Plan Adapted for Everyday Use

FatGuyGetsFit- Ep 8- July4US, Jump In, BBQ Hacks

2006-07-04T16:59:00.000-07:00

Fat Guy Gets Fit- Ep 8- July4US, Jump In, BBQ Hacks, Power Words, Maine-ly Megin, and Check-In on the 12 Week Fitness Challenge

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Project July4US. Come to Technorati and put the word "july4US" into the search bar. Hit enter, and explore all kinds of new media artists (podcasters, video podcasters, bloggers, vloggers and more) declaring their independence from big media.

Fitness tips from this episode came from Men's Health magazine online. The four exercises mentioned were from an article called build a beach-ready body. The exercises were:

Jumping Rope
Shuttle Run
Squat Thrust
Squat Thrust
Football Rundown

Nutrition covered Barbecue hacks. I talk about how it's a lot easier to get veggies into your diet when you can grill them, because hey- they taste more fun! I mention using root vegetables on the grill, too (beets, sweet potatoes, turnips, and vidalia onion). I give you my recipe for grilling corn (olive oil instead of butter, really), and I tell you how to make grilled pizza. Finally, I mention why you shouldn't overcook red meat, and I botch the name of the carcinogen. Dr. Weil mentions overcooking red meat can make something called "heterocyclic amines" or HCAs. (YOU wouldn't have remembered the name, either).

In Self-Esteem, I talk about using better words to help shape the way you look at yourself. I mention using power phrases, avoiding backhanded compliments, and attacking your own behaviors instead of attacking you as a person.

Katrina and I check in for week 3 of the 12 Week Fitness Challenge.

For a website review, I visit Maine-ly Megin, which is a great new blog that started up in response to our 12 Week Fitness Challenge. It's great! Come check it out.

That wraps it up. Come to the Grasshopper Factory for more creative content.

And please, send me email: chris |at| fatguygetsfit |dot| com. What do you guys think about setting up a forum or wiki? Good idea? Would you contribute? Who wants to jump in and record some bits for Fat Guy Gets Fit? Let me know!

july4us

Episode 7: Improv Fitness, A Few Recipes, Thinking INSIDE the Box, and some Websites

2006-06-26T23:12:00.000-07:00

Episode 7: Improv Fitness, a few recipes, thinking INSIDE the box, and some websites. Finally, a fitness challenge Check-in.

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We also go to Chef Joe's Blog and Kim's Blog.

WEEK 2 of the challenge has passed. There are 10 weeks left. How will you do on your goals?

Fat Guy Gets Fit Episode 6- Come Out and Play

2006-06-19T22:04:00.000-07:00

Fat Guy Gets Fit - Ep 6 - Come Out and Play, Tips for Eating Out, Your Picks for the 12 Week Fitness Challenge, and a Check-In with Katrina and me.

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Show Notes

This episode covers the topics of playing outdoors, including ways to burn calories while having fun in the sun. We talk also about tips for eating out at Chinese Restaurants, drive-thru for two fast food restaurants, and also barbecue tips. Then, we delve into your choices for the 12 week challenge (at least those of you who emailed me and gave me permission to share them).

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Plea
If you're enjoying the show, please consider helping support it, either by dropping a couple bucks in the tip jar, or clicking on and purchasing something from the links along the right of the site. We appreciate your support. Your tips will help me replace my not-working portable recorder, which will give us even more ways to bring Fat Guy Gets Fit to you. Thanks!
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And here are the 12 Week Challenge entries we received:

Chris in Berkley

- Number of Veggie portions consumed in a day. Now 2. Goal: 4

* Amount of water consumed in a day. Now: don't know. Goal 3 glasses.
* Time biking. Now: 0 to 10 min . Goal: 30 min
* Time walking. Now 0 to 10 mjin . Goal: 30 min
* Number of minutes exercising in a given day. Now 0. Goal 15 min

Kim

* Eat Healthier (Reduce sweets and caffeine and soda)
* Lose Weight (20 lbs)
* Exercise More (at least 15 minutes a day)
* Eat at least 5 servings of fruit a day
* Drink at least 70 oz of water a day

Megin

1. lose 7 lbs to meet ww goal
2. train for 2 sprint distance triathlons to be completed by 8/17
3. double my current daily veggie consumption
4. encorporate 3 days of ab work per week
5. consume a minimum of 64 oz of water a day

Chris from Littleton, CO

Five things:
Amount of Water consumed in a day
Number of Pushups and Situps in a row.
Miles run/walked
Number of desserts, junk food, sweetened tea or suger energy drinks
(trying to get to none)
Number of healthy meals cooked myself.

Jon from Arizona:

1. Reduce weight (Current: 248 lbs.; Goal: 230)
2. Increase push-up total (Current: 10; Goal: 30)
3. Reduce avg. daily caloric intake (Current: 2500; Goal: 2000)
4. Wake up at 6 a.m. more often (Current: 2 days/week; Goal: 6)
5. Read books more consistently (Current: 2 days/week; Goal: 5)

Rob-
Weight - I'm back at 164 from a recent low of 153 and a previous high of 174. I want to maintain a 148-152 range.

Nutrition - Getting back "on plan" as the saying goes in my house(WW)) I am guessing that I am consuming somewhere on the order of 50 points/day with a current allowance of 23. Portion control is the problem….I eat very well otherwise.

Fitness - 3-5 walks or runs/week, I fell off dramatically from a regular schedule. Push-ups and Sit ups (I need to establish a baseline on this).

Sleep - Lights out by 10:30 has to be the norm for me to be healthy and happy.

Lara-

1) Lose weight (measured in lbs)
2) Increase Calcium intake daily (measured in servings of dairy products or calcium enriched foods/drinks)
3) Stick to fitness schedule - Bike 2 days/Swim 1 day/Run at least 3 days (measured by tracking each workout accomplished - and there haven't been many lately)
4) Increase number of chin-ups I'm able to do (right now the number is 0)
5) Increase the number of times daily that I positively affirm myself and my abilities (sometimes that's around 0 too).

Robert-
1) Loss 10 kg. As of last week I was 119 kg and as of August 13th I
plan to be 109 kg (240 lbs).
2) Become Vegan. Right now I am a flexitarian in transition to a more
raw vegan diet.
3) Have a romantic encounter. I am a single dad who would like some
feminine confirmation of my progress.
4) Begin my doctoral studies. To apply for and be accepted to an
appropriate program.
5) To exercise a full hour everyday consistently. Now I am exercising
in spurts of 15 minutes, I expect this to total at least an hour per
day, everyday.

Betsy-
1. Lose 24 pounds.
2. Eat real meals, not just grazing on stuff all day.
3. Run outside 6 days a week once I stop going to the gym for the
summer.
4. Meet new people.
5. Say something nice to myself everyday.

Chef Joe

1) Daily morning exercise which will start at 10 and add one each day until I can’t do any more. The exercises will include the following.
Push-ups
Sit-ups
4 Count Jumping Jacks
Squats

2) Reduce My current waist size of 44 to 42, and perhaps 40.
3) Walk for 20 minutes 5 days per week.
4) Eat at least one salad per day, and in general eat better.
5) Keep a log or blog of everything that I eat each day, and include interesting recipes.

Fat Guy Gets Fit Episode 5- 12 Week Fitness Challenge Week ONE

2006-06-11T19:12:00.000-07:00

Fat Guy Gets Fit 12 Week Fitness Challenge, Week 1

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**It's NOT too late to join in the challenge. Send email to chris at fatguygetsfit |dot| com with your first name, where you're from, and the five things you want to be measured on over the next 12 weeks.***

Show Notes

In this episode, I kick off the 12 week fitness challenge by talking about how I'll do a combo of walking and running to help with my goals, as well as a full body exercise program. I talk about my nutrition goals, which involve maintaining proper portions and sticking to the foods I know are best for me. I cover my self esteem challenge, which is to remind myself that every little thing I do counts, and that I can't cheat just because I can make it up later. And then, I interview my wife, Katrina.

The audio quality isn't 100%, and I apologize up front for that. We'll get better with doing interviews as we go on. Now that I think about it, I could've interviewed her in Skype and it might've sounded better than what I got. Anyhow, it's a fun interview. Katrina's got a great sense of humor and loves a challenge. Put the two together with me, and we get into all kinds of shenanigans.

Thanks to Eric and Sara Skiff from The Alternative Music Show for the inspiration of doing a husband/wife podcast.

**It's NOT too late to join in the challenge. Send email to chris at fatguygetsfit |dot| com with your first name, where you're from, and the five things you want to be measured on over the next 12 weeks.

FatGuyGetsFit - 12 Week Fitness Challenge Signup

2006-06-11T03:46:00.000-07:00

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Starting June 11th, 2006, we'll begin a 12 Week Fitness Challenge. Join up! Take the challenge. I'll list out how the challenge goes, and then elaborate. If there are questions, email me.

Pick 5 things you want to improve with regards to your fitness, nutrition, or self-esteem, and list them out.
Measure their current state.
Keep track of the five things over the next 12 weeks (Ending Sunday, August 13th).
At the end, measure how much of a change you made in all 5 areas.
The person who has the most change in the most areas wins (we'll probably have more than one prize, mind you).

Now, what are some sample "5 Things" options?

Weight by pounds.
Number of Veggie portions consumed in a day.
Amount of water consumed in a day.
Pants waist size.
Number of pushups and situps you can do in a row.
Miles run.
Miles walked / Minutes walked.
Times you say something bad about yourself in a day.
Number of self-esteem books read and practiced.
Number of minutes/hours exercising in a given day.

And the list goes on. See? It's about YOU. It's about what you're facing. And the beauty is, you can be a brand new, off-the-coucher and you might win against a really fit marathon runner, if you make the most progress in your areas.

That's the game. Progress. And personal progress at that. It's all about you, your goals, your personal progress. And that's why we can be in the same challenge even though we're all at different fitness levels.

To join up, just send me email to chris at fatguygetsfit |dot| com , and tell me your name/email, your 5 items and how you'll measure them, and whether or not I can put your name and items on the site for others to be inspired by. The challenge begins officially on Tuesday, but you can start today. I'll need your 5 items in the next few days, if you want to be up for winning a prize.

And if you don't want to join in the challenge, Fat Guy Gets Fit will still be covering the same topics we discuss every week. Only, we'll be adding information on the challenge, and maybe some progress reports to go along with it.

Are you in? Join up!

Weekly Fitness Challenge: Sign Up

2006-06-07T08:06:00.000-07:00

Announcing the weekly Fitness Challenge!

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We're going to take the things we're learning together in Fat Guy Gets Fit and apply them to a personal challenge. NO MATTER YOUR FITNESS LEVEL, you can take part in this challenge, because you're really only competing against yourself. However, we'll put something in the pot to make it a competition, too.

Pick FIVE things about yourself that you want to change. Set a number to measure where you are in those things now, and a measure as to where you want to be in 12 weeks. The person who makes the most forward motion on their own goals over those 12 weeks will win a very special prize. (I'm gathering up folks to contribute to the prize right now.)

I'll have to get back to you later today with what MY 5 things to measure are. Do you know yours? Sign up by clicking the link below.

[SIGN UP FOR THE CHALLENGE]

Tags:challenge, competition, promotion, fitness, nutrition, weightloss, diet, exercise

2006-06-07T08:05:00.000-07:00

If you have a podcast and this would fit in to your demographic, please take this mp3 file and throw it in. I'd love to get the word out about FatGuyGetsFit.com.

Feel free to send your promos my way. If they match the demographic, I'll be all over it. Better still: feel free to record a 1 minute fitness, 1 minute nutrition, or 1 minute self-esteem hack!

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Fat Guy Gets Fit Episode 4 - Pushups, Portions, Power Words, Promos - 6.6.06

2006-06-06T10:38:00.000-07:00

Fat Guy Gets Fit Episode 4- covering Pushups, Portions, Power words, and Promos.

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We discuss pushups, including a few ways to get them done, especially if you're not 100% on them. I cover portion sizes for food a little bit. I discuss power words (and tell you to look for a supplemental podcast for it), covering also the reading of good books about athletes and inspiring people. I talked about a few magazines I get monthly that help motivate me as well. Links to those are below.

I also got promos from Adam Tinkoff of Burning 20, and Christopher S. Penn of Financial Aid Podcast. Those were fun, as I am enjoying meeting folks in the podcasting world, and learning more about others while I'm at it. Their promos both have fitness or nutrition advice, too. Send YOUR mp3 promo or 1 minute fitness/nutrition/self-esteem hack to chris at fat guy gets fit dot com.

These are the books and magazines I mentioned during the podcast (If you can't see these via the RSS feed, come to Fat Guy Gets Fit to see the links.

2006-06-05T18:06:00.000-07:00

Episode 3: May 30, 2006

What are you Wearing?
Are you going to eat that?
Dig in and Push!
Experience Life Magazine

2006-06-05T18:05:00.000-07:00

Moving Episode 2 from the old blog to the new.

New Digs

2006-06-05T17:34:00.000-07:00

Welcome to the NEW site for Fat Guy Gets Fit. I wanted to put all my blogs in one basket, so the move to blogger and blogspot finishes off the suite.

Same stuff, different redirect.