Ingrained & Balanced

Season One In Review

Season one of the Ingrained & Balanced podcast provided key insights and covered critical components for achieving and maintaining physical and mental wellness. Before the podcast returns for its second season, tune in to this episode to catch up on the themes that Ingrained & Balanced has covered thus far. Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. This podcast episode examines the engaging themes, special guests, and exciting health concepts the show explored throughout its first season. Listen as Lonnie and Marty recall some of the eye-opening moments captured within the first season and discuss how these have motivated them to live a well-balanced lifestyle. LISTEN TO LONNIE AND MARTY REFLECT ON SEASON ONE Cold showers and Cool Dips – Alex Crockford (2:42) One of the special guests who joined the podcast this season was Alex Crawford, an online trainer who shares inspiring videos and tutorials to help his viewers incorporate healthy habits into their lives. Marty shares how people can apply Alex's advice to help them stay motivated. Some techniques and practices they discuss include the importance of cold water therapy for reducing inflammation and looking and feeling younger. This segment contains part of Alex's interview, where he shares his thoughts on moving past mental challenges to adopt healthy habits. The Negative Habit Hamster Wheel – Jeanine Grayson (11:14) This season covered many impactful topics, including methods for stopping negative habits. In episode 4, the hosts were joined by Janine Grayson, a life coach, who offers her advice for quitting unhealthy or harmful habits. She explains how identifying and addressing these habits are essential to getting off the "hamster wheel" and adopting a new positive mindset. Together, they discuss the importance of shifting your mindset and maintaining the willingness to try new approaches. The Ins and Outs of Intermittent Fasting – Jaclyn London (14:42) On episode 6, special guest Jacqueline London shared her professional insights on the ins and outs of intermittent fasting. Jacqueline is a dietician, brand consultant, nutrition, and health media expert. Throughout the episode's discussion, she and the hosts shared their opinions and knowledge on dietary practices and how they can be applied to different lifestyles. While methods like intermittent fasting can be controversial in the media and online, these habits can be healthy depending on the person and their unique lifestyle. Jacqueline shares her opinions on the trend and its long-term sustainability. Destress and Decompress – Ray Austin (18:00) The next segment covers episode 11 with Ray Austin, a retired NFL football player in his mid-40s who has worked hard to improve his exercise and eating habits. In the episode, Ray discussed what has changed in her exercise routine as he has aged and what eating habits he maintains to stay in shape. Intermittent fasting and sleep are crucial elements of his lifestyle, and he discusses his methods for decompressing at the end of the day to reduce his tension, stress, and anxiety. Some habits covered include yoga, meditation, exercise, and even unwinding with a glass of wine. Foundation Training – Jessie Salas (23:40) Exercise isn't always easy and painless. On episode seven, guest Jesse Solace lets listeners in on how foundation training has helped him stay in shape while identifying and overcoming his pain points. After sustaining an injury, Jesse got involved in foundation training to identify and treat some of his body's imbalances. In a recording of this episode, Jesse shares how he now uses Foundation Training to help other people target their body's weaknesses and improve their overall physical wellness. Cancer and Control – Fitz Koehler (26:16) Fitz Kohler has worked hard to live a healthy and fulfilled lifestyle, even after being diagnosed with cancer. In this segment, Marty and Lonnie look back on Fitz's episode and its inspiring message about inspiration and perseverance. Before beginning treatment, Fitz made the decision not to let cancer take time away from her and her kids. Listen to a clip from the episode, where she described how she managed her mental health throughout her cancer experience. Eating and Aging – Micah Nickens (29:55) On episode 9, Ingrained and Balanced welcomed guest speaker Micah Nickens, a former professional surfer and advocate for active lifestyles. On the episode, Micah provided his thoughts on aging and dieting and shared the goals of his company, "Uncle's Movement." Micah's organization encourages people to maintain healthy habits and mindsets as they age. Check out a clip from the episode, where he discusses his eating habits and how he has altered them to fit in with his lifestyle as he has gotten older. Maintaining Motivation – Patrick Quinn (37:27) People often experience resistance or struggles when forming new habits, especially when these habits involve reaching new fitness goals. On episode 12, Patrick Quinn joins the show to discuss his athletic history and what it taught him about motivation. Patrick is a competitive athlete and former Olympic hopeful in luge and speed skating, who went from playing hockey in college to scoring a spot on the US Speedskating program, the US National Luge Team, a national championship, and a World Cup. In a clip from this episode, Patrick shares his advice for staying motivated to follow healthy habits and achieve mental and physical wellness. Overcoming Adversities – Sarah Machemer (44:34) Adversities can slow us down, but it shouldn't stop us from pursuing our goals. Episode 15's special guest, Sarah Makmur, learned the importance of overcoming adversities to maintain her wellness after being diagnosed with Crohn's Disease. Sarah is a strength training and fat loss coach who helps clients online to live a healthier and more well-balanced lifestyle through her approach be.FIT by Sarah. In this segment, Lonnie and Marty reflect on this impactful episode, where Sarah shared her experiences with Crohn's Disease, undergoing treatments, and adopting healthier nutrition habits to help her live a fulfilled life. Inspiration and Confidence – Ron Radvinsky (49:16)  One unique show from season 1 was episode 17, which featured an inspiring interview with special guest Ron Radvinsky. In the episode, Rod provided Lonnie and Marty with a new perspective of someone who has harnessed the power of physical health and fitness to improve his mental wellness. Within this segment, our hosts reflect on Rod's interview and how he gained confidence through physical fitness. Identifying The Win – Tim Liu (53:55) Adopting small, sustainable habits can allow people to achieve significant health goals. In episode 16 of Ingrained and Balanced, online fitness and nutrition coach Tim Liu shared his advice for maintaining physical fitness through consistency. In a recording from the show, Tim explains how showing up to the starting line and working out is what makes you a winner. By continuously showing up and putting in effort towards your fitness goals, you can eventually see improvements to your health at a pace that works for you. Metabolic Efficiency Training – Erik Marthaler (56:40) Energy is essential for physical activity, and metabolic efficiency training allows people to optimize how their bodies burn fat as fuel for their workouts. In episode 18, Erik Marthaler, a personal trainer, unique fitness center owner, and expert in metabolic efficiency training, discusses the concept of metabolic efficiency training. Lonnie and Marty share a clip from this interview, where Eric explains how people can train their bodies to improve their physical fitness and see better results from their workouts.  A Look Back at Season One (1:01:03) Season one of Ingrained and Balanced featured various topics, guests, and takeaways so that all listeners can gain important insights on improving their wellness. Marty and Lonnie share their thoughts on season one and what they learned from its content. Additionally, they discuss some key concepts that will be included in season two and share ways listeners can get involved. This Episode’s #HealthyHabit - Maintaining Consistency.

Unlocking Your Metabolic Efficiency with Erik Marthaler

Exercise can help people get in shape, but it also requires fuel from the body for energy. But with metabolic efficiency training, people can train their bodies to burn fat as a primary fuel source and improve their ability to utilize this energy efficiently during their workout. Ingrained & Balanced is a podcast about health, Fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty interview Erik Marthaler, a personal trainer, owner of a unique fitness center, and expert in metabolic efficiency training. Together they discuss how the right methods can help people burn fat and optimize their physical fitness. LISTEN TO LONNIE, MARTY, AND ERIK DISCUSS METABOLIC EFFICIENCY TRAINING Introducing Erik (0:05) This episode of Ingrained and Balanced begins by introducing the guest speaker, Erik Marthaler. Erik is a personal trainer and owner of a fitness center covering all different kinds of training methodologies and disciplines. Erik kicks off the interview by describing the healthy habits that he practices at the beginning of each day, like drinking water and taking a break from his screen time. Practicing hydration is always a beneficial way to fuel your body and prepare for the day's activities. What is the uniqueness of lateral Fitness? (4:45) Erik is a full-time trainer and business owner and shares insight into his day-to-day lifestyle on the episode. He explains how training is a core contributor to his business's success and describes what makes this type of exercise so unique. Lateral Fitness is a boutique studio gym that approaches wellness through different trainers, therapists, and other health services. The specialists, trainers, massage therapists, and technicians all work to improve the health of the gym's clients. He also shares the insights he gained from some of the trainers working at his gym on ways to improve overall wellness. Health and Excuses (11:10) The speakers take time to discuss dietary wellness and the struggles commonly associated with trying to achieve it. Together, they share their thoughts on excuses for not eating well and how meal prep can help people with little time each day to cook healthy foods. Erik's clients are often looking to improve their mental and physical health, and he explains some practices that anyone can incorporate into their routines to improve these facets, like meditation and mobility training. Hacks to improve your strength and endurance. (18:15) Strength and endurance are important to living an active and fulfilling lifestyle. Lonnie shares a tip with listeners on how people who work at desks can improve their mobility throughout the day. Erik speaks on the different training styles that are gaining momentum today and how each of them serves different purposes when it comes to achieving fitness goals like building strength or improving endurance. Metabolic efficiency training. (21:23) Some believe that running can cause physical damage, while others praise this form of exercise for its simplicity and convenience. Erik weighs in with his opinion and explains how some exercises may be better for certain individuals than others. Factors like individual body types, injuries, and personal preference can all impact the success that a person may have with exercises like running. The speakers also discuss how running releases endorphins and the positive impact that this can have on people's mental health. How to reduce carbs and fat. (24:57) One of Erik's main focuses involves metabolic efficiency training. He provides a background on this topic and explains how it applies to different individuals that apply it. Metabolic efficiency training involves practices that train the body to utilize fat storage as a primary fuel source rather than its carb or protein storage. Erik discusses the benefits of metabolic efficiency training and how he uses this method with his clients to help them to burn fat and achieve their health goals. Finally, he shares his advice for metabolic efficiency training and his thoughts on intensity vs consistency in metabolic efficiency. How to wind down at night. (33:46) After a long day at the gym, Erik ends his day in a similar way to how he begins it. He sets aside his work and turns off his notifications early to prepare his mind for a peaceful rest. He, Lonnie, and Marty also share their opinions on consuming alcohol to unwind and the impact of cold showers, during which Eric shares a unique related experience. LINKS MENTIONED: This Episode’s #HealthyHabit - Metabolic Efficiency Training.  Standing Desk Converter: Amazon.com: VIVO 32 inch Desk Converter, K Series, Height Adjustable Sit to Stand Riser, Dual Monitor and Laptop Workstation with Wide Keyboard Tray, Black, DESK-V000K : Office Products [https://www.amazon.com/VIVO-Adjustable-Converter-Workstation-DESK-V000K/dp/B075JYG2TB?pd_rd_w=9op6i&content-id=amzn1.sym.c15e5526-d433-4ac0-a393-a3f3f7218fab&pf_rd_p=c15e5526-d433-4ac0-a393-a3f3f7218fab&pf_rd_r=9AN3GRXXDKST0NR41WW6&pd_rd_wg=db38u&pd_rd_r=6ba7beca-cd79-4ad4-b1cc-dfc888a2c50a&pd_rd_i=B075JYG2TB&ref_=pd_bap_d_grid_rp_0_68_i&th=1] Metabolic Efficiency Training: Metabolic Efficiency Training™ [https://www.metabolicefficiency.org/]

The Journey to Health and Confidence with Ron Radvinsky

Life has many twists and turns that can significantly impact our wellness – if we let it. But although health adversities and other obstacles can challenge our ability to maintain our fitness, overcoming these issues and getting back on track truly make people winners. Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Ron Radvinsky. Rod has experienced his fair share of challenges in his physical wellness journey, but together he and the hosts discuss how showing up and putting in work has helped him succeed. LISTEN TO LONNIE, MARTY, AND RON DISCUSS THE BENEFITS OF GETTING BACK ON THE TRACK TO WELLNESS  Introducing Ron (0:05) This episode begins by introducing special guest speaker Ron Radvinsky, who joins the episode to share his incredible story. Ron has experienced some ups and downs in life but always finds a way to get back on track and overcome adversity. Today he is here to discuss what triggered them to get back on track and the healthy habits that help them maintain their wellness. This starts with Ron sharing what he did this morning regarding a healthy routine. He explains that most mornings, he visits the gym and makes himself a protein shake as fuel to move him forward throughout his day. Gymtimidation and Getting Started (3:06) Earlier in life, Ron experienced gym intimidation. This is common, especially for people like Ron, who found themselves dreading P.E. growing up. He shares how the discomfort he felt around fitness growing up led to his gym avoidance – and how he found the answer to his fitness in running a 5k. From learning to improve with others in a "run club" to running his way around LA, Ron achieved his physical fitness in a way that worked for him. And Ron's journey had a few twists and turns along the way that helped him realize his full fitness potential! The Greatest Accomplishment (9:59) When it comes to physicality, Ron says that completing a marathon was the greatest accomplishment of his life. Not only did it change his attitude toward fitness, but it helped him realize all that he could endure. Of course, running comes with its challenges. Together, Marty and Ron share their thoughts on the common problems athletes "run into" as they run, from chafing to overcoming your natural aversion to starting a fitness journey. Don't Forget Your Excuse (17:36) For Ron, winning a race means showing up and getting to the starting line. He explains that people should always bring their excuses with them when they participate in athletic activities because, at some point, something will go wrong. And when it does, you have to accept it and make the choice to go on. He shares a moving story about pushing himself to complete a race, even when his excuses were stacked against him. Twists and Turns (21:05) Running is no longer a part of Ron's life after he developed immense Achilles tendinitis. This negatively impacted his health and wellness path for a little while, leading to weight gain and depression from losing running as a social outlet. From a sugar addiction to a lack of motivation, Ron explains how his injury affected him physically and mentally over his four years without fitness and the things that made him realize he needed to change. Getting Back On Track (27:04) While diet is an ongoing challenge, Ron's fitness has greatly improved since his injury. He discusses how he got back into exercising after COVID. He explains the mental toll that the pandemic took on him and how prioritizing his spiritual and mental health helped motivate him to improve his physical health as well. With the help of his nutritionist Tim Liu, he built up his fitness and met his goal of getting in shape before age 50. The start of his fitness journey. (30:10) Ron discusses his achievements since getting back in shape, despite his injury. He and the hosts discuss the discomfort of being out of shape and working out in a gym and why starting his journey at home worked best for him. He shares how he gained physical fitness education from his nutritionist and how his motivation helped him build confidence. Eventually, Ron shares how he came to the decision to join a gym and reach a place where he truly felt like he belonged.  Ron's journey to success. (37:53) At the end of the day, Ron has his favored practices to include within his evening routine to help him unwind. He shares his sleep hygiene and stress relief tactics, including taking long evening walks, listening to music, and meditating. For Ron, even working out late at night can help him achieve a sense of peace, calmness, and self-accomplishment. Little practices like these, along with the help and inspiration of his nutritionist, have enabled Ron to maintain his wellness despite the adversities he has faced. LINKS MENTIONED: This Episode’s #HealthyHabit - Hitting the Gym.  Tim Liu Fitness Website: https://www.timliufitness.com/ [https://www.timliufitness.com/]

Maintainable Habits with Tim Liu

Maintaining healthy habits can be challenging. After all, it isn't easy adjusting to significant lifestyle changes. However, people can ingrain healthy exercise and fitness practices within their daily lives if they begin with small, sustainable habits. Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Tim Liu, an online fitness and nutrition coach who helps people lose fat and build muscle on terms that work for them! Together, they discuss how people can adopt sustainable wellness habits that they can maintain for life! LISTEN TO LONNIE, MARTY, AND TIM DISCUSS MAINTAINABLE HABITS TO ACHIEVE A HEALTHY LIFESTYLE Introducing Tim Liu (0:05) Lonnie and Marty introduce this episode's special guest, Tim Liu. As an online fitness and nutrition coach, Tim teaches his clients how to lose fat and build muscle without having to live in the gym or give up all their favorite foods. Instead, he teaches sustainable habits that people can maintain for life to help them keep their weight loss results. Tim explains the healthy habits he practices in the morning to start his day with a protein boost. The speakers also have a quick discussion on protein bars and whether they are a good source of protein for on-the-go. Tim's Path to Becoming a Fitness Trainer (4:30) Most people's fitness journeys begin with an event that triggers their desire to improve their physical wellness. Tim shares his own experience that prompted him to start his health journey of studying nutrition and fitness to lose weight and get in shape. He also explains how he began his fitness journey that led him toward becoming a fitness trainer through online coaching. The Fitness Training Process (8:58) Fitness trainers must identify their client's needs to help them improve their wellness, as everybody's needs are different. Tim walks listeners through the process of connecting with clients and determining their current lifestyles and future needs. From there, he curates personalized plans to help them sustain a healthy lifestyle with ingrained good habits for them to adopt.   Motivation vs. Discipline (10:48) Lonnie and Marty have always differed in their opinions regarding motivation and discipline. While some people argue that motivation is the driving force toward positive lifestyle changes, others believe discipline is more important for achieving long-term results. Tim weighs in with his insights and explains how to convert the temporary effects of motivation into permanent discipline. He explains how he works with clients to ingrain discipline by mapping out healthy habits they can maintain. According to Tim, smaller achievable goals are less overwhelming and help keep people on track. Two Major Habits (15:36) Everybody's lifestyle situations and fitness goals are different, but are there any general habits that everybody should adopt to improve their wellness? Tim provides his expertise by sharing the two significant habits that he believes everyone should maintain to live healthier lifestyles. He also explains one of the biggest detriments to a lifestyle that more people should address to improve their physical wellness. Common Problems (20:09) In Tim's profession, he meets many people with unhealthy lifestyle practices. However, he explains to Lonnie and Marty that portion control is the most common problem that his clients experience today. Due to a lack of common knowledge on healthy portion control, he shares how people are unknowingly overeating and having difficulty with their diets as a result. Where to Start (22:10) Where should someone start if they want to improve their eating habits? According to Tim, it's best to begin with minor changes. He shares how small dietary changes that cause little resistance are more achievable and can lead to clients building their confidence. He, Lonnie, and Marty also discuss examples of ways people can improve their wellness through small habit adjustments. Tim's Fitness Resources (26:23) Accessing healthy foods while monitoring eating and spending habits can be challenging. Tim shares some of the resources he uses with his clients to help them source healthy foods, including meal prep delivery services, fitness apps, and his nutrition ebook. Veggies and Diet (29:53) The speakers discuss diet fads and healthy trends to determine the best practices for ensuring a healthy diet and vegetable intake. From eating seven veggies a day to plant-based diets to choosing vegetables of different colors, they share their thoughts on what habits people should follow to maintain their dietary health. Closing Out the Day (33:56) To wrap up the episode, Tim breaks down his habits for winding down at the end of each day. He shares his practices for achieving a good night's sleep and explains how incorporating supplements into his routine helps calm his nervous system and improve his sleep quality. LINKS MENTIONED: This Episode’s #HealthyHabit - Make Minor Habit Adjustments.  To learn more about the benefits - CLICK HERE [https://www.wimhofmethod.com/benefits-of-cold-showers] Tim Liu Fitness Website: https://www.timliufitness.com/ [https://www.timliufitness.com/]

Overcoming Adversities with Sarah Machemer

Sometimes it takes experiencing a significant health event to realize the importance of maintaining wellness. A physical condition may result from an unhealthy lifestyle or be a sign that healthy change is necessary. That said, making beneficial habit changes to achieve a healthier and more balanced life can help people overcome their health-related adversities. Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Sarah Machemer, a strength training, and fat loss coach who helps clients online to live a healthier and more well-balanced lifestyle through her approach, called be.FIT by Sarah. Sarah explains how her Crohn's disease diagnosis began her journey of adjusting her wellness habits to continue living a healthy and fulfilled life.   LISTEN TO LONNIE, MARTY, AND SARAH DISCUSS OVERCOMING ADVERSITIES WITH HEALTHY LIFESTYLE HABITS. Introducing Sarah (0:05) This episode begins by Introducing the special guest speaker Sarah Machemer, a strength training, and fat loss coach. Sarah had to overcome health-related adversities as a part of her wellness journey. After receiving a diagnosis of Crohn's disease, she was forced to make habit changes to live a healthy lifestyle and maintain her physical fitness. She joins Marty and Lonnie on the show to discuss her health habits and advice for leading a healthy life while having a physical illness. Sarah's journey to becoming an entrepreneur. (2:13) Sarah's journey to where she is today was highly impacted by her diagnosis of Crohn's in college. She explains the process of learning to care for her body and safely manage her autoimmune disease by watching her diet, alcohol consumption, daily habits, and stress levels. After experiencing high stress, she noticed a decline in her health, and eventually, she developed Pyoderma. Her health journey continued to take ups and downs, and she realized the importance of maintaining her physical wellness to keep her condition at bay. Why don't doctors tell you anything about diet? (7:11) Sarah shares her experiences receiving treatment at the University of Chicago for Crohn's disease. Despite the organization's reputation for providing peak gastrointestinal care, she explains that doctors neglected to explain the effect that her alcohol consumption and other habits had on her condition. She has since learned and preached the importance of nutrition and gut health for those with her illness. Lonnie, Marty, and Sarah hold a discussion about the need for doctors to advise patients on the importance of dietary health rather than just suggesting medication as a form of treatment.  Where did you get the ideas for the changes you made? (13:17) In order to get better, Sarah had to completely change her lifestyle. She describes the adjustments she made to her habits to improve her diet, stress levels, and overall health. Sarah hadn't always maintained healthy nutrition, having had an eating disorder as a teen and undergoing strict diets during her years as a gymnast and bodybuilder. However, she explains how her intuitive ideas led her to make these lifestyle changes and how nourishing herself with healthy food positively impacted how she felt. The shift from looking good to feeling good. (18:44) In the past, Sarah would exercise with a focus on her physical appearance. Today, she instead focuses on gaining the proper exercise and nutrients to improve how she feels, both physically and mentally. She shares how she reached her moment of realization that prompted this shift in focus and how her new lifestyle habits have helped her reduce her stress levels and continue to live a healthy, fulfilling life. How to start your day with gratitude. (23:13) Sarah's diagnosis and treatment served as an eye-opening experience for Sarah and helped her realize her need for healthier habits. She shares her daily routines to maintain her wellness, including practicing gratitude, journaling, and stretching. Sarah also explains how her career transition from pharmaceutical representative to personal trainer helped her feel more fulfilled and aligns with her current views on achieving wellness. She now spreads knowledge about dietary health, strength training exercises, and other healthy living habits to her clients so they can live fulfilled lives. The importance of knowing your body's needs. (28:35) Sarah shares some of her personal training expertise with the hosts as they discuss what makes a healthy workout regimen. She believes our society should be less fat-focused and focus more on building muscle to achieve healthy bodies. Additionally, she provides her take on how unhealthy dietary practices can lead to negative symptoms like brain fog. The importance of eating plant-based. (33:05) Lonnie, Marty, and Sarah discuss dietary practices for better gut health. They share their thoughts on plant-based diets, healthy protein sources, and foods to combat inflammatory issues. Sarah describes her favorite diet staples for maintaining her gut health as a person living with Crohn's disease and shares her nutritional tips and tricks for listeners. Routines to wind down at night. (37:50) To conclude the podcast, Sarah shares her routines for unwinding and reducing stress at the end of the day. Activities like meditation, taking walks, and listening to music are some things that she enjoys to maintain her mental and physical well-being and help her relax before sleeping. Sarah also explains how her platform provides one-on-one virtual coaching and exercise programs to help users maintain their fitness, nutritional health, and accountability.  LINKS MENTIONED: This Episode’s #HealthyHabit - Unwinding with music.  To learn more about the benefits - CLICK HERE [https://www.wimhofmethod.com/benefits-of-cold-showers] be.FIT By Sarah: https://www.befitbysarah.com/ [https://www.befitbysarah.com/] Sarah’s Twitter: https://twitter.com/befitbysarah?lang=en [https://twitter.com/befitbysarah?lang=en] Sarah’s Linkedin: https://www.linkedin.com/in/sarah-machemer-57570417 [https://www.linkedin.com/in/sarah-machemer-57570417]