Wise Eats | Recipes for Fitness. Recipes for Life.

Wes Fit HIIT #1 Web Link: http://wise-eats.com/HIIT1/ [http://wise-eats.com/HIIT1/] Wes Fit HIIT #1 YouTube Link: https://youtu.be/f2z4ZUAegfY [https://youtu.be/f2z4ZUAegfY] Welcome to the Wes Fit HIIT Workout Series! This is a full body, high intensity workout that will improve strength, stamina, and cardiovascular endurance. It is very challenging but it’s going to make you feel AMAZING. Equipment needed: Workout mat and 1-2 sets of dumbbells. If you’re looking to build muscle, burn body fat, and transform your body, this is the workout for you! We’re also improving mobility, endurance, stamina, and actively recovering. HIIT workouts like this, in combination with a consistent weight training regimen, are what every human needs to achieve their best body ever and peak health. I used to be 90lbs overweight and addicted to junk food, drugs, and alcohol, so it’s my mission to share my story and inspire others to make wise choices in their own lives. If I can turn my life around, you can too! For more on my transformation story, head over to WiseEats.com/MyStory [http://www.wiseeats.com/MyStory]. This workout is inspired by UFC Fit, the exercise program that got me to fall in love with fitness. Big shout out to my coach, Mike Dolce, for his constant motivation through the years. 10 years ago, his program taught me discipline, consistency and hard work. The workouts made me feel incredible, got me in awesome shape, and now I want to pass that gift onto others with the Wes Fit series. Practice Makes Perfect! I suggest watching the video ahead of time to get familiar with the exercises, so you know what to expect. If there’s a movement you can’t do, don’t worry, it’s ok to modify. Do your best and move on – but don’t give up! Your goal should be to complete this work out all the way through, because every able-bodied human should be able to do this routine. The audio only version is available in the Wise Eats podcast feed on iTunes or wherever you listen to podcasts. If you enjoy the workout, please like, subscribe, comment, and leave a review in iTunes! This workout is about 30 minutes total. We’re doing 3 rounds, 4 exercises per round, each repeated twice. We end the workout with a 60-second finisher and a cooldown to stretch and recover. Feel free to pace yourself and take extra breaks as needed, you’re gonna need them! HIIT #1 Routine Warm-Up – 30 Seconds Each * 1) Squat Hooks * 2) Lunge Backs to Plank * 3) Alternating Hip Dips * 4) Push-Up w/ Sideways Plank * 5) Wide Leg Burpees * 6) Side to Side Toe Touches Round 1 – 4 Exercises Each Round, Repeated Twice * 1) Multi-Directional Push-Ups * 2) Squat/Arnold Press * 3) Shot Blocks * 4) Front Kick/Rear Elbow Round 2 * 1) Dumbbell Push-Up w/ Tricep Kickback * 2) Sumo Squat w/ Upright Row * 3) Mule Kicks * 4) Punch Punch Elbow Elbow Round 3 * 1) Thrust with Chest Fly * 2) Forward Lunge w/ Tricep Kickback * 3) Plank Moguls * 4) Muay Thai Combo (Punches & Knees) Finisher – 60 Second Strike & Sprawl Cool Down – 15-30 seconds per pose * 1) Standing Reach-Ups * 2) Reaching Floor Sweeps * 3) Hip Flexor Stretch w/ Reach Up & Tricep * 4) Cobra Stretch * 5) Child’s Pose If you completed this workout, let me know in the comments! I designed this workout myself and created the video from scratch, so I’d love to know your thoughts! This is the first of four videos in this series. I also have more workout videos and a fitness entertainment podcast over at WesFitness.com. Thanks for being here and I hope you love this workout! Track List (YouTube Audio Library) * Tied Up – Silent Partner * Jon’s on Fire – Silent Partner * Jack’s Garage – Midnight North * Donors – Letter Box * Black Vulture – Silent Partner * Good for Nothing Safety – Twin Musicom * Time Piece – Silent Partner * Duck in the Alley – TrackTribe * Target Practice – Riot * Sun Spots – Silent Partner * Loitering – Riot * Stomp It Away – Silent Partner * Micro Fire – Silent Partner * Impala Returns – Hanu Dixit * Get Tough – TrackTribe * Work Week – Topher Mohr and Alex Elena * Reckless Shred – Biz Baz Studio * DC Love Go Go – Silent Partner * Hitting the Streets – JR Tundra * Fire Breather – Silent Partner * Rock Tune – Audionautix * Heading West – Audionautix Take care, have a great day, and make wise choices.

Ho ho ho, wise guys and gals! In this special Christmas edition of the podcast, we’re dishing up another enlightening segment of This Day in Diet History, where I break down my poor diet from Christmas Eve 2009 and compare with today. We’re talking about the types of foods you should be eating and avoiding to get in shape and optimize your health! We’re also sharing a delicious, healthy chocolate chip cookie recipe that Santa is sure to love! All that along with plenty of Christmas spirit and much more in Episode 36!   For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode36 [Wise-Eats.com/Episode36]   Episode Timestamps * Wise-Eats.com/Episode36 [Wise-Eats.com/Episode36] for the show notes, YouTube video, and more! (0:00) * Merry Christmas! Fasted walking daily for fat loss (0:10) * Waking up every day with incredible energy instead of hitting the snooze over and over (0:50) * My health transformation from 2009 to 2020 (1:00) * Baby Wise update! (2:00) * This Day in Diet History: Comparing my Christmas Eve 2009 diet to today (3:15) * The strategy I used to lose 90lbs in 2009 and why it was wrong! (3:15) * Counting calories vs counting nutrients (3:15) * 2009 Breakfast: Eggs, Toast, Banana (4:00) * Eggs: What to buy and what to avoid (4:00) * Factory farming and chicken’s diet (4:30) * Eggs: Pasture-raised vs organic (5:00) * Enriched Wheat Flour vs Ezekiel Bread (5:20) * Bananas (6:00) * Lunch: Lasagna – Why it’s bad and what I would have now (6:30) * Conventional dairy and why to avoid it! (7:00) * Dinner: Crab rangoons and why to avoid Chinese food (7:20) * What I have today instead of Chinese food (8:00) * Binging on alcohol in 2009 and why I avoid alcohol now (8:15) * Avoiding poison and staying productive during the holiday (9:30) * Check out my complete 2009 diet journal entry at Wise-Eats.com/Episode36 (10:30) * Recipe of the Week: Almond Flour Chocolate Chip Cookies (11:15) * Coconut sugar vs regular sugar (13:20) * Monk fruit/erythritol powder, Almond Flour, Coconut Oil, Kerrygold Butter from Costco (13:40) * Bake Believe Chocolate Chips from Costco (14:30) * Check out the full recipe, nutrition facts, and health benefits at Wise-Eats.com/Cookies (15:00) * Conclusion! Happy holidays everyone (15:00) * Please don’t forget to rate, review, like, subscribe, send questions, and comment! * Blooper Reel / Outtakes (16:20)   * Website Link: Wise-Eats.com/Episode36 [http://www.wise-eats.com/Episode36] * YouTube Video: https://youtu.be/enr8AnxfSq4 [https://youtu.be/enr8AnxfSq4] * Podcast Webpage: Wise-Eats.com/Podcast [Wise-Eats.com/Podcast] * Instagram: @weswisefitness [https://www.instagram.com/weswisefitness/] * E-Mail: wiseeatspodcast@gmail.com [wiseeatspodcast@gmail.com] * Facebook.com/WiseEatsPodcast [Facebook.com/WiseEatsPodcast]   Recipes Mentioned in This Episode: * Almond Flour Chocolate Chip Cookies: Wise-Eats.com/Cookies [Wise-Eats.com/Cookies] * Healthy Sweet ‘n Sour Chicken: Wise-Eats.com/SweetSourChicken [Wise-Eats.com/SweetSourChicken] * Complete Recipe List: Wise-Eats.com/Recipes   Articles/Brands/Products Mentioned in This Episode: * Allen Carr's Quit Drinking Without Willpower [https://www.amazon.com/Allen-Carrs-Drinking-Without-Willpower/dp/1784045411] * Bake Believe Chocolate Chips [https://letsbakebelieve.com/] * Kirkland Blanched Almond Flour [https://www.amazon.com/Kirkland-Signature-Blanched-California-Superfine/dp/B079DM61Z8] * Kerrygold Grass-Fed Butter [https://www.kerrygoldusa.com/] * Lakanto Monk Fruit Sweetener [https://www.costco.com/lakanto-monk-fruit-sweetener%2C-28.22-oz.product.100500233.html]   Music Used/Mentioned in This Episode * We Wish You a Merry Christmas by Twin Musicom is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ [https://creativecommons.org/licenses/by/4.0/] Artist: http://www.twinmusicom.org/ [http://www.twinmusicom.org/] * Jingle Bells 7 by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Artist: http://incompetech.com/ [http://incompetech.com/] * Dance of the Sugar Plum Fairies by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license. https://creativecommons.org/licenses/by/4.0/ Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100270 [http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100270] Artist: http://incompetech.com/ [http://incompetech.com/]   Movie Clips * Bret Hart vs Shawn Michaels from WWE Survivor Series [https://www.youtube.com/watch?v=YpJddNlGjxc] * Why CARBS are great for fat loss – gaining muscle - Dolce [https://www.youtube.com/watch?v=95nveldyR3Q] * Summerslam Moments 1991 Bret Hart vs Mr. Perfect [https://www.youtube.com/watch?v=IXD7Jm_6LVw] * A Christmas Story (1983) [https://www.imdb.com/title/tt0085334/] * National Lampoon's Christmas Vacation (1989) [https://www.imdb.com/title/tt0097958/] * BEST PROTEIN SOURCES to Build Muscle & Burn Fat || Not All Are Equal! [https://www.youtube.com/watch?v=QpJK4jO7Wg4] * Xanta Claus Attacks Savio Vega [https://www.youtube.com/watch?v=FvcEcbvEu5g] * Tales from the Crypt (TV Series 1989–1996) [https://www.imdb.com/title/tt0096708/] Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show [https://www.instagram.com/this__show/?hl=en], MGSignsDesign.com [MGSignsDesign.com] Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube [https://www.youtube.com/channel/UCHzOZlecLPL8Q1AGgtyULMw]   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com [WiseEatsPodcast@gmail.com] or to @weswisefitness [https://www.instagram.com/weswisefitness] on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing.   Merry Christmas & Happy New Year!   Be good to yourself, be good to others, and make wise choices!

In Episode 35, I’m sharing my 10 key takeaways from The Power of Now by Eckhart Tolle, with a little help from my old Spaceballs friends. It’s a spiritual enlightenment edition of the Wise Eats Podcast! For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode35 [Wise-Eats.com/Episode35]   Episode Timestamps * Wise-Eats.com/Episode35 [Wise-Eats.com/Episode35] for the show notes, YouTube video, and more! (0:00) * Initial impressions of the book (0:45) * Takeaway #1: Live in the present moment (1:15) * Takeaway #2: Letting go of the past (1:50) * Takeaway #3: Control your feelings about any circumstance (2:40) * Takeaway #4: Time is an illusion (3:00) * Takeaway #5: Energy trapped in our body becomes negativity, so we must release it (3:30) * Takeaway #6: Find Inner Peace (4:15) * Takeaway #7: Consider meditation if you haven’t done so already (4:50) * Takeaway #8: Focus on gratitude and positivity (5:20) * Takeaway #9: Relieve stress through consciousness (5:50) * Takeaway #10: Fighting addiction (6:20) * Final thoughts (6:50) * Blooper Reel / Outtakes (7:30)   * Website Link: Wise-Eats.com/Episode35 [http://www.Wise-Eats.com/Episode23] * YouTube Video: https://youtu.be/5e9JPWAdi9U [https://youtu.be/5e9JPWAdi9U] * Podcast Webpage: Wise-Eats.com/Podcast [Wise-Eats.com/Podcast] * Instagram: @weswisefitness [https://www.instagram.com/weswisefitness/] * E-Mail: wiseeatspodcast@gmail.com [wiseeatspodcast@gmail.com] * Facebook.com/wiseeatspodcast [Facebook.com/wiseeatspodcast]   * Healthy Recipes: Wise-Eats.com/Recipes [Wise-Eats.com/Recipes]   Articles/Brands/Products Mentioned in This Episode: * Book: The Power of Now by Eckhart Tolle [https://www.amazon.com/Power-Now-Guide-Spiritual-Enlightenment/dp/1577314808]   Movie Clips * Spaceballs (1987) – Movie [https://www.youtube.com/playlist?list=PLZbXA4lyCtqqJLNBTv9h46VmZLV9bRZjU] Website Design Thank You: DoeringDesign.com [DoeringDesign.com] Logo Design Thank You’s: @this_show [https://www.instagram.com/this__show/?hl=en], MGSignsDesign.com [MGSignsDesign.com] Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube [https://www.youtube.com/channel/UCHzOZlecLPL8Q1AGgtyULMw]   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com [WiseEatsPodcast@gmail.com] or to @weswisefitness [https://www.instagram.com/weswisefitness] on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

In this episode, we’re talking meditation! As part of my New Years’ resolution for 2020, I meditated for at least 5 minutes every single day for two months. I’ll be sharing the results, the benefits of meditation, and my 10-minute meditation routine. All of this and more in Episode 34! Namaste, wise guys and gals! For show notes, pictures, transcript, and more, go to Wise-Eats.com/Episode34 [Wise-Eats.com/Episode34]   Episode Timestamps * Wise-Eats.com/Episode34 [Wise-Eats.com/Episode34] for the show notes, YouTube video, and more! (0:00) * Sharing the results of my 2-month meditation experience (0:30) * Why I decided to start meditating (1:00) * Benefits of meditation and did I experience them? (1:20) * The Headspace app: My thoughts (2:00) * The optimal duration of meditation for me (2:15) * Developing the habit of meditation: Working it into my morning routine (2:40) * The biggest benefit I gained from meditation: Reduced stress and anxiety (3:20) * My incredible stress realization as a result of meditation (4:00) * Meditation goes far beyond the few minutes you spend doing it each day (5:00) * Another huge benefit: Improved sleep (5:30) * The intangible benefits of meditation (6:00) * A few quick meditation tips (6:45) * Tip #1: Meditate first thing in the morning and before having caffeine, workout, or eating(7:00) * Tip #2: Meditate for 20 minutes, if possible (7:15) * Tip #3: Limit distractions as much as possible (7:30) * The different forms of meditation and explaining restful alertness (7:40) * My 10-Minute meditation practice: Time, location, position (8:00) * Beginning the meditation with reflection and deep breathing (8:30) * Focusing attention on the body (8:50) * Total body scanning (9:15) * Switching back to the breath and reacting to distractions (9:30) * Letting go of focus completely (10:00) * Finishing the meditation (10:15) * Reflecting on the mediation experience (10:30) * Final thoughts on meditation (10:40) * Meditation could be the physical and mental health gamechanger that you need to transform your life today! (11:15) * BLOOPER REEL (11:45)   * Website Link: Wise-Eats.com/Episode34 [http://www.wise-eats.com/Episode34] * YouTube Video: https://youtu.be/E_Zzri3tqsY [https://youtu.be/E_Zzri3tqsY] * Audio Only Link:https://traffic.libsyn.com/secure/wiseeats/Episode_34.mp3 [https://traffic.libsyn.com/secure/wiseeats/Episode_34.mp3] * Podcast Webpage: Wise-Eats.com/Podcast [Wise-Eats.com/Podcast] * Instagram: @weswisefitness [https://www.instagram.com/weswisefitness/] * E-Mail: wiseeatspodcast@gmail.com [wiseeatspodcast@gmail.com] * Facebook.com/wiseeatspodcast [Facebook.com/wiseeatspodcast]   Delicious, Real-Food Recipes: Wise-Eats.com/Recipes [Wise-Eats.com/Recipes]   Articles/Brands/Products Mentioned in This Episode: * Headspace [http://www.headspace.com]   Movie Clips * Joe Rogan Experience #1549 Tom Papa [https://www.youtube.com/watch?v=UwJ9KduScdc] * Joe Rogan Experience #1553 Maynard James Keenan [https://podcasts.apple.com/gb/podcast/1553-maynard-james-keenan/id360084272?i=1000495849094] * The Karate Kid Part II - Breathe In, Breathe Out Scene (2/10) | Movieclips [https://youtu.be/XemAlj9_qKE] * The Mike Dolce Show [https://www.youtube.com/channel/UCn91YEaTTjkAQo4mHqcJ4nA] * Beetlejuice [https://www.imdb.com/title/tt0094721/] (1988) * The Following Announcement Season 3, Episode 7: Let’s Get Down, Dog [http://wise-eats.com/s3e7/] Website Design Thank You: DoeringDesign.com Logo Design Thank You’s: @this_show [https://www.instagram.com/this__show/?hl=en], MGSignsDesign.com Editing Animations Thank You: Darin Roberts aka Misteredit1 on YouTube [https://www.youtube.com/channel/UCHzOZlecLPL8Q1AGgtyULMw]   The Wise Eats Podcast is written, filmed, edited, and produced by Wesley Wise, and shared by YOU. Your support is greatly appreciated!   Submit questions, comments, feedback to WiseEatsPodcast@gmail.com [WiseEatsPodcast@gmail.com] or to @weswisefitness [https://www.instagram.com/weswisefitness] on Instagram. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!

This is a workout I have loved for years and wanted to share because it’s highly effective, equipment-free, and can be done anywhere, which many people are needing right now in these crazy times. I never thought I would have six-pack abs, but this workout along with proper diet and weightlifting helped me get there! In addition to the 15-minute ab routine, there is a 5-minute bonus mobility, stretching, and flexibility drill at the end. If done all the way through, it takes about 20 minutes total and is very challenging. I performed this workout nonstop all the way through for the purposes of the video shoot, so you will see me struggling on many of these exercises! To follow along with the YouTube video for this workout, go to: Wise-Eats.com/AbShredder [Wise-Eats.com/AbShredder] Exercise List Perform Each Movement for 25 Repetitions * Seated Leg Extensions (00:40) * Bicycles Forward (1:20) * Bicycles Reverse (1:45) * Wrapping Crunches (2:25) * Reaching Sit Ups (3:10) * Ab Switches (5:00) * Hip Thrusts (6:30) * Reverse Crunches (8:00) * Roll-Up/V-Up Combo (10:50) * Oblique V-Up Right Side (11:00) * Oblique V-Up Left Side (11:45) * Leg Climbs (12 Reps per Side) (12:40) * Russian Twists (30-50 Reps) (14:20)   Cool Down & Mobility   * Upward Dog (15-30 Seconds) (15:35) * Child’s Pose (15-30 Seconds) (16:10) * Upward Dog (15 Seconds) (16:30) * Lizard with Rotation [https://www.youtube.com/watch?v=344P6dRrys4] (15-30 Seconds) (16:50) * Pigeon Pose [https://www.youtube.com/watch?v=KCobn4UL5tE] (15-30 Seconds) (17:50) * 90-90 [https://www.youtube.com/watch?v=2uW-9KD5XOM&t=360s] (15-30 Seconds) (19:20)   Please don’t forget to click thumbs up and subscribe if you liked this video. I put out as much quality stuff as I can and really appreciate the feedback/support! Exercise Form Tips   * Don’t forget to breathe and take breaks if needed!   * Seated Leg Extensions – Rest your hands on the floor for support or raise them in the air if you’re more advanced.   * Bicycles – Keep your chest up and make big circles with your legs. Support with your hands on the floor or raise them in the air for advanced!   * Wrapping Crunches – Arms spread wide, wrap tight and open. Flex your feet and extend legs straight out, flexing those quads.   * Reaching Sit Ups – I always do wide leg. Sit cross-leg style if you want more challenge. Stare straight up and don’t tuck your chin. This is a long one so be sure to keep going.   * Ab Switches – This is the hardest move in my opinion. Always a challenge. This is slow paced, so don’t get ahead of the count. Fight to keep your legs straight. Heels up!   * Hip Thrusts – Use your core – not momentum – to power your legs skyward. Tighten your core and use it to kick those feet high in the air.   * Tailbone Thrusts – Legs straight, heels in the air, pulse straight up in the air, get some elevation, and flex that booty!   * Roll-Up/V-Up Combo – Hands point up to the ceiling. Keep the legs as straight as possible. As your lower back reaches the floor you come up for a good crunch or “pulse up”.   * Oblique V-Ups Each Side – Keep your legs straight. Keep feet from touching the floor and do a solid crunch at the top. Do these with intensity and get your elbow to your thigh if you can!   * Leg Climbs – There are multiple variations – One grab, two grabs, no grabs. I usually do multiple grabs because it feels most natural. Plus, at this point, I’m exhausted and just want to get up my leg as quickly as possible!   * Russian Twists – If you’re a beginner, the goal is 30 reps, but we count up to 50 in the video. Hang in there and do as many as you can. I can usually get 30-40 without stopping. Do as many as YOU can and get better every time! And if you’re some kind of superman or woman that can do more than 50, keep it going until you can’t go anymore. And leave a comment down below on YouTube or email me at WiseEatsPodcast@gmail.com [WiseEatsPodcast@gmail.com] because I love meeting superheroes.   * I appreciate you hanging in there! This is a tough workout! I’m working right along with you, you’ve got this!   ======================== Notes: If this workout is beyond your skill level, you can cut the reps in half and do 10-15 reps per exercise instead or modify the movements to your capability. Better to do some of it than nothing at all! Just get better every single time. Usually, I do the entire routine, but some days, I’ll just pick a few of the movements and do those on their own. Or, I’ll do one half of the workout today and the rest tomorrow. Do as much as you can handle and GO FOR IT! You’re doing over 300 total repetitions in this workout. I recommend that you take breaks to ensure that you’re able to perform the movements safely and with maximal effort for the greatest result (ABS BABY!) Personally, I train abs 1-3 days per week and keep it separate from my normal weightlifting sessions. I’ll usually do it first thing in the morning, especially if I have another hard work out later in the day. And I ALWAYS prefer to do this outside in the sun, when possible (that goes for all exercise, actually). The beauty of this workout is that it doesn’t require equipment, so it can be done anytime, anywhere! Here are some of my other favorite ab exercises: * Captain’s Chair Leg Raises * Ab Rope Pull-Downs * Decline Sit-Ups * Ab Blaster [http://wise-eats.com/abblaster/] / Kettlebell Routines (Pull-Overs, Mason Twists, etc.) * Planks * Ab Wheel Rollouts Why I Love This Workout This is one of the workouts that originally got me to fall in love with exercise back in 2009. At that time, I was 90lbs overweight and extremely unhealthy. The truth is, this ab routine is great, but if you really want to make progress, you need to focus on your diet and living a healthy lifestyle overall. Once you start to make healthy diet choices, exercise regularly, and reduce your overall body fat, those abs will be popping in no time! And this workout will definitely help. For more on my transformation story, head over to WesFitness.com [WesFitness.com]. Note: I did not personally design this workout. It is a very popular, mainstream routine that I have enjoyed for years and wanted to share because it’s been very effective for me in developing great abs! Enjoy the workout, have a great day, and make wise choices! Music * Drop and Roll * On the Table * Clear Eyes * Silver * Rock Your World * Black Vulture * DC Love Go-Go * Simon’s Song * Search and Rescue