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Lyme disease takes a toll on the body. Find out how to aid recovery.
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- Segment Number 1
- Audio File wellness_for_life/wl341.mp3
- Featured Speaker Nafysa Parpia, ND
- Guest Website Gordon Medical
- Guest Facebook Account www.facebook.com/gordonmedical/
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Guest Bio
Nafysa Parpia, ND, is an independent practitioner working out of both the Santa Rosa and the Marin offices of Gordon Medical. Using a biological medicine approach, she works as a detective to discover and ultimately remove the underlying cause(s) of illness. At the same time, she helps to alleviate symptoms.
Dr. Parpia specializes in the treatment of Lyme disease and other complex chronic illnesses such as autoimmunity, mold toxicity, fibromyalgia, environmental toxicity and gastrointestinal disorders.
Functional and integrative medicine that is heart-centered guides how she treats her patients with complex chronic illness. Biochemical imbalances, epigenetic expression, toxin exposure, microbial exposure and emotional imbalance are often key in unraveling the mystery of and treating chronic illness. Each of these aspects is different for each patient. Thus, with compassionate listening and cutting-edge laboratory tests, she can create treatment plans that are highly individualistic and healing.
- Length (mins) 28:03
- Waiver Received Yes
- Host Susanne Bennett, DC
Learn about natural therapies that can help support cancer treatment.
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- Segment Number 4
- Audio File wellness_for_life/wl340.mp3
- Featured Speaker Sylvie Beljanski
- Guest Website Beljanski Foundation
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Guest Bio
Ms. Sylvie Beljanski is committed to supporting international leaders in environmental medicine research. She has educated thousands of people around the world about the importance of detoxification as a defense against harmful toxins that can cause serious disease and infection.
Born in New York City and raised and educated in Paris, Ms. Beljanski completed her undergraduate studies at The Sorbonne, then went on to pursue a law degree and was admitted to the French Bar.
Currently, she serves as Vice-President of non-profit The Beljanski Foundation is based in New York City. - Length (mins) 23:19
- Waiver Received No
- Host Susanne Bennett, DC
Warrior Workouts is an awesome collection of workouts designed by a Navy SEAL for maximum fitness.
Additional Info
- Segment Number 1
- Audio File talk_fitness/tft018.mp3
- Featured Speaker Stewart Smith
- Organization Heroes of Tomorrow
- Book Title Warrior Workouts
- Guest Website Stew Smith Fitness
- Guest Facebook Account http://www.facebook.com/stewsmithfitness
- Guest Twitter Account @StewSmith
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Guest Bio
Stewart Smith is a former Navy SEAL and Military.com Fitness Contributor.
Certified by the National Strength and Conditioning Association as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. -
Transcription
Warrior Workouts with Stew Smith
This episode of Talk Fitness is in partnership with The Vitamin Shoppe, where knowledgeable health enthusiasts are standing by to help you thrive every day.
Lisa Davis (Host): So glad you are listening to Talk Fitness Today and have I got the book for you Warrior Workouts Volume 1; over 100 of the most challenging workouts ever created, includes strength, cardio, endurance. It is by Stewart Smith CSCS USN (SEAL). Stewart, welcome to the show. Thrilled to have you.
Stewart Smith (Guest): Heh, thank you very much for having me on.
Lisa: Well it is great to have you on. You know, I have to say, I am so impressed and I’m looking at these workouts going holy cow, these are really intense and are really made for people who want to get in really amazing shape. So, I would love for you to tell us a little bit about yourself. First of all, thank you for your service and tell us about when you knew that you wanted to be a Navy Seal?
Stewart: Wow, well I guess that goes way back. We are talking a few decades now. But no, when I was a kid, I always knew I wanted to be a soldier and serve. I just didn’t know how and then I remember one day my granddad who was Army, both granddads were Army, and he wanted me to go to West Point. And so, I learned a little bit about the whole options with service academies. I wound up going to the Naval academy and I guess my options opened up a little bit differently than my grandfather would have preferred, but I got to learn about Navy pilots and Marine Corps and all that and all those were very intriguing to me, but then I met a Navy Seal and I was like okay, what is this all about. And I started that process. I started that journey and it was a long journey because I was a power lifting football player type athlete and it took a long time to transition into being a good Seal student. So, anyway, that’s where it all started, back in the Naval academy.
Lisa: You know in the book, in the introduction, what I like is you talk about how your workouts can get stale and monotonous and you talk about if you do the same workout week after week, it does get stale and that you need to make changes and, so you mentioned classics like the BT pyramids and that you arrange them in new and different ways. Talk to us a little bit about that and why it’s so important to mix things up a bit.
Stewart: Oh absolutely. Well, I would say probably say one of the staple workouts that I have probably done in the last thirty years would be a pyramid workout because if you think about it, it’s perfect. It’s a perfect workout. It ramps up progressively so it’s a warm up and it peaks so it’s a max out and then it – on the backside of the pyramid it is a nice easy cool down. So, it’s the perfect workout, if you ask me. And especially if you are doing more callisthenic based workouts for military fitness tests and that’s really what I write about. I write about people who are getting ready to serve in the military, law enforcement, firefighter and often in the special ops side of things.
So, this is one of those classic workouts that can get rather monotonous. And if you don’t get creative with it, it can get really boring and you quit seeing improvement. So, you can add things every odd and even set. You could mix in some running in between every fifth set, things like that and then you can change the exercises too. You don’t always have to be pull up, pushups, sit ups. You can throw in squats and even throw in some weighted exercises in there as well.
Lisa: I think that is so important. You know you have 100 stand alone workouts in the book. That’s incredible.
Stewart: Well thanks. Normally I write work outs that are progressive in nature, pyritized training programs where every week you have something to do every day with a rest day thrown in there. But I got the idea of – because it seems like a lot of people like doing my workouts, but they also like throwing in some of the classics that they have done over the past or something that really resonates with them. And I think that’s great. I think you should go to the weight room because you like doing something, not just because someone has this written down and you go do it. So, this is kind of an ala carte version of a workout book, so you can kind of pick and choose what you need to do that day and kind of build your own program.
Lisa: Now this book is for people who are, I would say already in pretty darned good shape. Is there room for modifications for people or to me like just the title Warrior Workouts and you mentioned it is for police officers, military, firefighters. These are men and women who are already in really good shape, but they want to take it the next level.
Stewart: Yes, this is definitely not for beginners. I would definitely have a different program for a beginner and it would be relatively progressive in nature, so you could build up to this type of level. Now this one here, is a rather advanced workout, not impossible to do, in fact, I kind of got on to my publisher and editor a little bit and I said come on, these really aren’t the hardest workouts ever created; that is marketing. But I understand that for what they are trying to do. I have made harder workouts than these, but and I have done harder workouts than these. But they are a lot of fun and absolutely, they are easy ways to make changes and I recommend people, when you buy a fitness book; don’t just do the book, because it may be too much for you. It may be too easy for you. So, you might want to add things in there too. So, yeah, absolutely, whether it is decreasing the repetitions or decreasing the amount of sets or decreasing the weight or decreasing the mileage of running; all of those are great ways to kind of tailor this to your fitness level.
Lisa: Well I like too that you have how to use the Warrior Workouts and you say some workouts are quick while others require at least an hour to complete and then you talk about here’s the five to six days of training and you break it down. Do upper body workouts Monday, Wednesday, Friday; add some legs on the days in between, progress to cardio workouts logically to several days per week. Because sometimes you just need a plan. And it is so nice to know like leg day, arm day, back day, this day, that day.
Stewart: Yeah you know what, unfortunately there is this misconception out there and I have been writing about fitness for over twenty years now and I always get that question asked, can I do calisthenics every day and I say no. I mean you got to treat calisthenics the same way you would treat weight lifting. You don’t do bench presses every day, you don’t do squats every day. So, you need that extra day of recovery for that muscle group. So, typically we do an upper body, lower body split, and some days might be a full body day. You know have a full body workout in there but the following day it is just going to be a cardio day. So, you are actually resting those resistance exercises that you just did the day before.
Lisa: Well, it’s funny, because I recently got back into yoga after not doing it for like 14 years, and I have been doing Pilates for about seven years, so I’m pretty advanced and it’s hard, I mean I am sore and then I – so I was doing yoga on Tuesdays and Thursdays and Pilates on Monday and Wednesday, but they were really hard, it was too much, like my shoulder was killing me, my legs and I thought I can’t do this. Like you think you could but when you are doing a lot of body weight exercises in both, it kind of builds up so now what I have been doing is one week I will do yoga Tuesday and Thursday, the next week I will do Pilates Monday and Wednesday and then I will do my cardio in between and it just works out better for me because again, I think of those as more like callisthenic type things or body weight exercises. Would you agree, or do you see what I’m saying?
Stewart: Oh absolutely, absolutely. In fact, I just did a Pilates workout the other day and it crushed me. There were exercises that I have never done before and that’s the way you have got to look at these things. If you see an exercise that you have to go lookup to see how to do it; it is probably going to make you sore if you have never done that exercise before. That is completely typical with anybody. And I consider myself pretty advanced, but lifting my feet six inches off the ground and doing a half sit-up at the same time, holding myself up there in a V for a minute, that was excruciating.
Lisa: Yeah, especially because I hadn’t done yoga for so long and the class is a little too advanced for me, but I just love the teacher; so, what I really need to do is I need to get more of a beginner, intermediate yoga and then stick with my Pilates, but then trade it off. And I also want to get back to lifting weights which is something I had been doing but then I was too sore from all the yoga and the Pilates. So, you have to make sure you are mixing it up well. And it also depends on what you want, right, people reading your book want to get super fit; I want to be like nicely toned. I would love to get to be able to do your workouts at some point. I think that would be super exciting, but you have to work with where you are and not get injured.
Stewart: Yeah, absolutely and there are a lot of ways to get injured when you pick up a new program and the thing is, is you just have to be smart about it and I tell people all the time, no matter what you are trying to do, whether it’s a new fitness program or let’s say for you, for instance, you love yoga and Pilates, but now you are trying to get into weight lifting. Treat yourself like a beginner in weight lifting, right, just because you are physically, you are probably not a beginner, with cardiovascular and strength and flexibility and mobility; but maybe in the weight lifting exercises, that you are not used to; you got to treat yourself like a beginner and give yourself a good three to four weeks of treating yourself like a beginner, then you wont hate yourself after the first or second workout where you are just so sore you can’t even sit down or stand up.
Lisa: Yes and how does that work in terms of if you think you are at the Warrior level, you try it out and then if feels like it’s too much, that’s when you have to pull back, right? Or if you are doing it and it feels like it’s not enough, you can add on. It’s like you have to listen to your body basically.
Stewart: Oh absolutely. And the problem is, is that calisthenics are relatively easy, and you can get hundreds of repetitions before you really start to feel sore. Because that soreness will set in 24 hours later, especially on legs. I mean there are workouts in this book where you will do a couple hundred repetitions of squats and it’s not that hard to do the day you are doing it. But you will regret it if you are not used to doing 100 to 200 repetitions of squats in a workout the first time you do it. So, once again, it’s a progression. Maybe do 50 your first time or 75 your first time and progress each week to where you are not so sore you have to miss the next workout, because that does no good.
Lisa: Exactly. Well in the book, you have the workouts, you have them divided up which is really helpful. So, if we are looking at upper body, you have got upper body calisthenics and cardio, running, rucking or swimming. What is rucking for people who aren’t familiar?
Stewart: Well rucking is basically just walking with a backpack. So, it’s once again, it’s most firefighters, law enforcement guys, police officers, military guys are always carrying their gear with them. Sometimes that gear can get up to 30-50, 60 or more pounds so, once again, as with anything, it’s the progression and you want to be able to build up into that. One of the things that we use as a tool, to help people prepare for that load bearing exercise; is weight vests and we start off with 10-pound weight vests and build it up to 15 and 20 each week and gradually you can progress to be able to do those kinds of movements with weight.
Lisa: Oh, that’s cool. I really like that. Well walk us through some of these the workouts. Let’s look at the upper body. There is the special USNA summer seminar workout. You have got stretching. You have got jumping jacks, you have got pushups, sit-ups, flutter kicks, squats, more pushups, a 1-mile easy run. I like that. For me that would be a walk.
Stewart: Yeah, that one you know I have been blessed to workout with 800 high school going into their senior year at the naval academy through a program called the summer seminar. I’m just a guest PT’r and so every summer I see about 1200 kids, sometimes even more depending if they do three cycles of it and I will see probably 2400 kids that are preparing for the military of some sort. So, I consider myself their first introduction to military physical fitness. So, I take it very seriously. And I don’t want to hurt them, so where they don’t ever want to come back or consider doing this job, but at the same time; I don’t want to make it too easy to where they get overconfident in their abilities and, so I make it a good intermediate level style workout program for you and there is not much you can do when you have 800 kids on a football field and you standing on this podium. There’s jumping jacks, there’s pushups, there’s squats, there are a little bit of short runs that we do on the field and there is a lot of abdominal exercises you can do but other than that, that is what you are fairly limited to. And I guess the fun part with it is to create different, for lack of a better term, choreographies of those exercises to make them different, make them fun and make them challenging enough for the average high school kid who is considering military service.
Lisa: Wow 800 kids at once?
Stewart: Yes, it is so fun. I got some great pictures of that and it is just
Lisa: Oh I would love to see that. I mean that must be some field.
Stewart: Oh yeah, in fact it’s on my website, if you go to my website stewsmith.com, the very top picture I me working out with 800 high school kids.
Lisa: When I’m looking through this book, these are – it seems like most of these are all body weight. I mean there are some, I’m looking at, there are some kettle bell swings and some other things. You have got like burpees and well there’s a box jump which involves some equipment, but there are a lot of things you can do without equipment which is really cool.
Stewart: Oh yeah, I would say at least half of these exercises can be done on a playground with the monkey bars, right you just use the pull ups for the monkey bars. But the other ones might require some exercise equipment. Now, remember this is Warrior Workout Volume 1 and I do have a Volume 2 and a Volume 3 coming and the volume 2 is going to be a fun one. I’m going to arrange it into a pyritization program to where this is what we do in the spring. This is what we do in the summer. This is what we do in the winter. There will be weights involved with that. But then the third one I think is going to be my greatest hits. Like 100 workouts of my favorite workouts all together and I have 10 published books through the years and I’m just going to pull probably 10 workouts from each one of those books and make a greatest hits album.
Lisa: Oh, that’s fantastic. Alright, I’m looking at number 78 Warrior Workouts Volume 1 full body calisthenics, resistance and cardio, hellacious 100s. Oh my goodness. Talk to us about that.
Stewart: Yeah, it’s 100 repetitions of several different exercises. I don’t have the book in front of me right now but I know that one has probably pushups, and pullups and overhead press, things like that and the way you work through this workout is you do each one in a circuit and it is very light weight or no weight or at all and you just accumulate all these repetitions for each exercise and so you’re not going to get 100 in one set, you might get 20 in the first set and you move to the next exercise, you move to the next exercise and then you go through it again and when you start accumulating 100 repetitions of this one exercise; you don’t have to do it anymore. And you just keep rolling until you are done. Sometimes we will even throw in a run every cycle so you kind of get a break believe it or not from all the repetitions. You can what we call “rest with running” for these exercises so once again, if you are in the advanced level of fitness where you think resting is actually running; then yeah, this book is in that level.
Lisa: Another one that caught my eye, number 82, death by pushups. Is that supposed to be funny because it made me laugh plus upper body PT cardio.
Stewart: Yeah, it’s pretty funny.
Lisa: I like death by chocolate better.
Stewart: Yeah, death by pushups is basically, you are in a – and you will like this one as being a yoga person is you are in a 10-20-minute plank pose, but every minute, you do a set of pushups. And you can do this in many different ways. You can do it like a pyramid so every minute you increase by one repetition, so you start off with the first minute you do one pushup, the next minute you do two pushups, next minute you do three pushups, all the same time you just have to stay in that up pushup plank position the entire time. So, it can get pretty tough. I guess the better name for this one would be death by plank pose, because you are in a plank pose and that’s probably the hardest thing. The fifty pushups that you get in ten minutes aren’t that hard, it’s the 10-minute plank pose that’s the killer.
Lisa: Oh my, I can’t even I mean I hold the plan for like a minute in yoga, like you will do that a few times and Pilates in between stop for yoga. But 10 minutes plank, I mean you must be just shaking and dripping with sweat.
Stewart: I guess you know if it’s your first time trying it, yeah you would do that. But eventually, you get used to it. You know the world record for the Marines – I guess a Marine did a plank pose and the world record was like six hours. Six hours in a plank pose. I mean it was phenomenal. So, the body is incredible.
Lisa: That – it really is isn’t it? Apparently, I need to push mine harder. That is amazing. I am really in awe with you Stew. I love the picture of you on the back of the book you are hanging from a rope probably a huge rope that you climb. Train like a true warrior. Everyone should pick this up for people in their lives that are hard core people who want to get to the peak for firefighters, police officers, military or if you are just in that kind of shape. Warrior Workouts Volume 1; over 100 of the most challenging workouts ever created. Alright, Stewart, tell us all the ways to learn more about you and all your fantastic books.
Stewart: Well thank you. My name is Stew Smith and that’s S-T-E-W, and you can find me online. I write articles for military.com for years and my website is stewsmith.com. I also have another one stewsmithfitness.com and all over social media so you can find my videos on YouTube and Instagram, Facebook, Twitter. So, yeah, come find me. If you have got questions, please ask.
Lisa: Awesome. Well this was so fun talking to you Stew. I’m really impressed. I want to encourage everyone to check out Stew Smith, again Warrior Workouts Volume 1. On the book it is Stewart Smith. And again, thank you for your service. You can check us out Talk Fitness Today on Radio MD, at Your Radio MD, at Twitter @Talk Fitness 2 day, also on Twitter and on Snap Chat as well, also on Instagram, Talk Fitness 2 Day and Facebook Talk Fitness Today. I’m healthmediagal1, check me out. Thanks for listening and stay well.
This episode of Talk Fitness was produced by The Vitamin Shoppe where trusted health enthusiasts help you thrive every day. Visit one of 800 stores across the county or head to vitaminshoppe.com for all your wellness needs. - Length (mins) 20:23
- Waiver Received Yes
- Host Lisa Davis, MPH
This flu season has been terrible. Why?
Additional Info
- Segment Number 1
- Audio File lifes_too_short/ts59.mp3
- Featured Speaker Richard Webby, PhD
- Guest Website St. Jude Children’s Research Hospital
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Guest Bio
Richard Webby, PhD, is a member of the Infectious Diseases department at St. Jude. He began his career in New Zealand, where he earned his undergraduate and doctoral degrees. He joined St. Jude in 1999, and in 2008, he was named director of the World Health Organization Collaborating Center for Studies on the Ecology of Influenza Viruses in Lower Animals and Birds at St. Jude.
His research focuses on the understanding and reduction of the impact of influenza viruses that jump from animals to humans. He is also interested in the production of vaccine viruses, reagents, and technology that facilitates the rapid characterization of emerging viruses.
Dr. Webby is a Fellow of the American Academy of Microbiology and Director of the National Institute of Allergy and Infectious Diseases’ Center of Excellence in Influenza Research and Surveillance, one of five such centers in the world. In 2010, he received a Special Recognition Award from NIAID for his work during the 2009 H1N1 pandemic.
- Length (mins) 15:01
- Waiver Received No
- Host Melanie Cole, MS
Let's talk about the four-letter word that's secretly destroying your health: ACID.
Additional Info
- Segment Number 1
- Audio File talk_healthy/tt172.mp3
- Featured Speaker Daryl Gioffre, DC
- Book Title Get Off Your Acid: 76 Steps in 7 Days to Lose Weight, Fight Inflammation, and Reclaim Your Health & Energy
- Guest Website Get Off Your Acid
- Guest Facebook Account https://www.facebook.com/GetOffYourAcid?ref=hl
- Guest Twitter Account @getoffyouracid
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Guest Bio
Dr. Daryl Gioffre, author of Get Off Your Acid: 76 Steps in 7 Days to Lose Weight, Fight Inflammation, and Reclaim Your Health & Energy is the creator of the Alkamind cleanse and noted celebrity nutritionist.
A former sugar addict turned health machine, Dr. Daryl knows firsthand what it takes to overcome adversity and challenges in your health. His specialty is uncovering the root causes of chronic illness, using a comprehensive yet simple set of steps, making healthy changes more convenient and sustainable. His approach is one of moderation, not deprivation.
Dr. Gioffre uses cutting-edge nutrition to help you achieve and maintain an optimal level of health and energy. He is also a chiropractor, health coach, certified raw food chef, ultra-marathoner, and a passionate speaker and educator. - Length (mins) 23:10
- Waiver Received Yes
- Host Lisa Davis, MPH
Raise your hand if you enjoy standardized testing. Right. No one does.
Additional Info
- Segment Number 1
- Audio File lifes_too_short/ts58.mp3
- Featured Speaker Raj Gupta, DC
- Guest Website Dr. Raj Gupta
- Guest Facebook Account www.facebook.com/drrajguptaNJ
- Guest Twitter Account @DrRajGuptaNJ
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Guest Bio
Dr. Raj Gupta, who has more than 20 years experience as a chiropractor, is the founder of Soul Focus Wellness Center.
He also is author of Wellness Center Solution: How Physicians Can Transform Their Practices, Their Income and Their Lives.
He has been featured in U.S. News & World Report Health, Woman’s World Magazine and New York Daily News. He has a doctorate in chiropractic from Life University. - Length (mins) 16:40
- Waiver Received Yes
- Host Melanie Cole, MS
Dr. Teitelbuam discusses the link between diabetes, nutrition and an Alzheimer's diagnosis.
Additional Info
- Segment Number 3
- Audio File naturally_savvy/ns784.mp3
- Featured Speaker Jacob Teitelbaum, MD
- Book Title From Fatigued to Fantastic
- Guest Website End Fatigue
- Guest Facebook Account https://www.facebook.com/DrTeitelbaum
- Guest Twitter Account @DrJTeitelbaum
-
Guest Bio
Jacob Teitelbaum, MD, Director of the Practitioners Alliance Network, is one of the most frequently quoted integrative medical authorities in the world.
He is the author of the best-selling From Fatigued to Fantastic!, Pain Free, 1,2,3!, Beat Sugar Addiction Now!, Real Cause Real Cure, The Fatigue and Fibromyalgia Solution, The Complete Guide to Beating Sugar Addiction, and the popular free smartphone app Cures A-Z. He is the lead author of four studies on effective treatment for fibromyalgia and chronic fatigue syndrome, and a study on effective treatment of autism using NAET.
Dr. Teitelbaum appears often as a guest on news and talk shows nationwide including Good Morning America, The Dr. Oz Show, Oprah & Friends, CNN, and FoxNewsHealth. - Length (mins) 22:09
- Waiver Received Yes
- Host Andrea Donsky, RHN & Lisa Davis, MPH
Join guests Dr. Lori Shemek and Eric the Trainer to learn how to boost your fat-burning potential and why weight training is beneficial.
Additional Info
- Segment Number 1
- Audio File talk_fitness/tft017.mp3
- Featured Speaker Lori Shemek, PhD & Eric the Trainer
- Organization Eric the Trainer
- Guest Website Lori Shemek, PhD
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Guest Bio
Lori Shemek is well known as a pioneer in creating global awareness of low-level inflammation and how it is responsible for and the core cause of most illness, disease, faster aging and weight gain.. She has been sending out the message about inflammation long before it was a buzz word.
Dr. Lori has uncovered the pathway to the core cause of weight: inflamed fat cells that not only promote unwanted excess weight gain and belly fat, but poor health as well.
Lori Shemek is a Nutrition and Weight Loss expert, a best-selling author and specializes in weight loss resistance. She has helped many people to once and for all.. lose the weight and feel better fast. She shows people how to spot sneaky foods that create weight gain, to kick sugar addiction to the curb, and shift from eating the wrong foods to the exact foods that burn fat.
Dr. Shemek is the author of How To Fight FATflammation! and the best-selling author of Fire-Up Your Fat Burn! She is a leading health and weight loss expert and also known as “The Inflammation Terminator.” She has made it her mission to help clients lose weight and educate the public on the toxic effects of certain foods and lifestyle choices and how they create inflammation in the body resulting in weight gain. She is a leading authority on inflammation and its role in weight loss, preventing disease and optimizing health.
The Huffington Post has recognized Dr. Shemek twice as one of the Top 16 Health and Fitness Experts, alongside such names as Dr. Oz and David Zinczenko, author of Eat This, Not That. The Huffington Post has also recognized her as one of the Top 35 Diet and Nutrition Experts. Lori is a health contributor to Fox News; she is also a health expert for the ABC TV show, Good Morning Texas.
Dr. Shemek holds a Doctorate in Psychology; she is a Certified Nutritional Consultant and a Certified Life Coach.
She has been a featured guest on numerous radio talk shows as well as TV; she has been interviewed in CNN, Fox News, The Ricki Lake Show – Friends of Ricki, Dr. Oz’s Good Life Magazine, Ladies Home Journal, Shape Magazine, Woman’s Day Magazine, Health Magazine, Redbook Magazine and many others. Lori has authored numerous articles and is actively doing speaking engagements for events, organizations, large and small.
Eric Fleishman (aka Eric the Trainer) began his fitness career as a 98lb. weakling living in rural Maine on a farm with sheep, pigs, and even a donkey. He was elected President of the local 4H club dedicated to swine, the "Souie Souie Pig" club. At age ten his father, suspecting that his son would remain small throughout his teens, took Eric to his first martial arts class. This initiated a lifelong passion with martial arts that would eventually lead him to Hollywood, California. Due to his small size, Eric found himself taunted and teased by the local kids who's rough, lumberjack fathers encouraged their offspring to pursue careers in the woods, too.
He was often found hanging on coat racks by his belt loops and was once even discovered cramped inside someone's locker. Dubbed "Squeaky " by his classmates for squeals of terror he made while being chased during a flag football game in gym class, Eric was the least likely student at Mt. Blue Jr. High school to pursue a career in physical fitness. At his senior prom, his diminished size made him look as if he was with his babysitter rather than his date. His growth spurt finally began during his second year of college. Realizing that he needed to fill out his lankly physique, Eric began a modest workout regiment at Gold's Gym in New Haven, CT. And as he noticed the increase in adoring looks from the local girls, he caught the fitness bug.
After graduating, Eric moved to New York city and spent five years working as a personal trainer(certified through ACE and TSI) in Manhattan. It was here that he began to develop a gender specific workout regiment that would eventually become the Sleeping Beauty and Sleeping Giant programs. It was also here that Eric pinpointed the science of change through three major components: diet, exercise, and sleep.
In 1996 Eric moved to Los Angeles. Upon his arrival, Eric set out to find and learn from the greatest bodybuilders of all time. He located former "Vince's Gym" trainers who had helped Arnold shape his legendary physique. He studied with Nick Kane, Frank Zane(Mr. Olympia), and Don Howorth, the “Duke of deltoids,” who's massive shoulders helped him win the Mr. America title in 1967. Eric's drive to be the best personal trainer on the planet became legendary and his services in demand. His methods have been utilized by Hollywood’s top celebrities and UFC fighters (Eric on the TV Guide Channel)(Eric on Tyra) both in front and behind the camera. He has appeared in major magazines and television programs, spreading the word on his unique health and fitness methods. Eric has been an instrumental part of some of the highest profile fitness stories of the past decade including Big Time Rush, Ethan Suplee, Kirstie Alley, Michelle Branch, Big John McCarthy, Max Martini, and Rachel Crow. In addition to training, Fleishman has a brisk fitness consulting business and is a frequent contributor to “Muscle and Fitness” magazine where he sits on their advisory board. He also hosts many of Muscle & Fitness’ online top videos.
Eric is heavily involved with Muscle Beach in Venice, CA where he is also on the Muscle Beach Hall of Fame nominating committee. He hosted a show, "New Year, New You" for Warner Brother’s “WB.com” He has taught the Los Angeles Sheriff's Academy for the past seven years, and has also worked with the LAPD, CHP, and SWAT teams. As his 40th birthday approached, Eric wanted to do something special for the occasion. Eric decided that in the spirit of his hero, Jack Lalanne, 40,000 push ups for his favorite charities would be a great way to start. For the past two years Eric has been named to the Gold’s Gym fitness institute, where he serves as an expert and global spokesperson for the organization. -
Transcription
Boosting Fat Burn with Dr. Lori Shemek PLUS Benefits of Weight Training with Eric the Trainer
This episode of Talk Fitness is in partnership with The Vitamin Shoppe, where knowledgeable health enthusiasts are standing by to help you thrive every day.
Lisa Davis (Host): Hi, I’m Lisa Davis. So glad you’re listening to Talk Fitness Today. Today, I have got two very special interviews back to back. The first one is with Dr. Lori Shemek How to Fire Up Your Fat Burn and the second is with Eric the Trainer, all about weight training and gals making time for ourselves so we can get in the gym, get fit and feel great. So, enjoy these two interviews.
So, glad today to have the wonderful Dr. Lori Shemek. She’s the author of Fire Up Your Fat Burn. We are going to be talking about getting rid of that unwanted fat and keeping it off. Hello there, Dr. Lori.
Lori Shemek, PhD (Guest): Hello Lisa. Thank you for having me.
Lisa: It is so great to have you on. I honestly, if somebody said to me when I was in high school and I was eating peanut butter sandwiches and bananas late at night and trying to gain weight that I would someday be like what’s going on with my thighs? I would have told them they were crazy. But now, I’m trying to lose some weight and I need your help just like you out there so, give us some tips and tell us a little bit about yourself.
Dr. Lori: Sure. Yes, well that is what I do. I have clients and they are mostly weight loss clients and so, that’s my focus and I love it because I get to see really dramatic changes and big smiles on people’s faces. So, what you want to do, is understand just briefly that weight gain is really, really tied to low level inflammation. Okay, so we have got different types of inflammation. We all know what a sprained ankle looks like and feels like, right? And that’s acute inflammation. And we need that. It’s a necessary part of our immune system. It’s very important. It helps us heal. Without it, we are sitting ducks, really, we wouldn’t be around too long.
And then we have got something called silent inflammation that we don’t necessarily feel right then and there, but it does rear its ugly head down the road. And then we have something I call fatflammation. And fatflammation is specifically tied to low level inflammation and weight gain because we have fat cells throughout our body and particularly in our mid-section, we have these fat cells that like to spew out inflammatory molecules. And when that happens, it slows down our metabolism and we put on weight and then we put out more of these inflammatory molecules, putting on more weight and it becomes a vicious cycle. So, instead of just having one health condition resulting from this low-level type of inflammation, such as heart disease; you will have a cluster of them down the road. Possibly diabetes, heart disease and high blood pressure all at the same time. And that’s why this is very important to know.
Lisa: Yeah, it sounds like we need to lower our inflammation. So, what are some ways to do that?
Dr. Lori: So, what you want to do, the very first thing I tell people to do is to reduce their carbohydrate intake, especially here in the United States. Because we have something what we call the SAD diet, the Standard American Diet, which is for the most part, most everybody is engaging in this type of eating, these eating choices. So, we have 68% of our population is overweight and part of the reason is because they are ingesting too much sugar for one, and too many carbohydrates. Even too many of the healthy carbohydrates. And what happens is when you do that, you spike your blood sugar super high and then it drops super-fast. And it is much like throwing a ball high up into the air and watching it fall rapidly to the ground. And that’s inflammation in action right there.
And another thing you are doing, you’re triggering the hormone insulin and insulin is not just about diabetes, it also is equated to optimal health. So, when you are triggering insulin, you are doing it excessively, which most Americans are. That means that insulin is storing all that sugar that is circulating in your body which carbohydrates do turn into sugar in the body, glucose and it stores in the cells. Okay, for energy at a later time. But what happens is insulin which is like a little Pac Man likes to gobble up that sugar and store it. It is always knocking on the cell’s door saying let me in. But the cell becomes really irritated with this constant knocking and then eventually, ignores insulin’s knocks. Okay, so insulin just turns around, goes away and continues to circulate and so does sugar in your body. And it doesn’t only like to keep the fat there, it’s just more of an inflammatory reaction really in the end.
Lisa: I see. So, you need to cut out the sugar or cut down as much as you can and the carbohydrates.
Dr. Lori: Ideally avoid it.
Lisa: Avoid it yes. I cut out sugar about seven weeks ago and I feel really good. I did lose some weight and I just feel so much better. I tend to eat a Paleo diet except I do like my quinoa and my beans, so I guess I’m not – real Paleo’s are going okay that doesn’t sound very Paleo. But what do you think of that, where you have got the grass-fed meat, the vegetables, little whole grains, just a little bit here and there, lots of fruits and vegetables?
Dr. Lori: I actually, used to recommend grains, okay, but we now know grains create that surge of insulin again, so here I go, right, with the same old, same old. And so, it’s very important to – they are still healthy in moderation. There are healthier types of say wheat if you are not sensitive to wheat that you can opt for. There is a grain variety out there called einkorn and it doesn’t have the effect. It’s the traditional wheat that we used to eat back in the pioneer days back in grandma days, even before that actually, before industrialization came along and changed everything about the way we eat and the way we process our food. So, yes, sugar is one, carbohydrates, reduce them, okay.
The next one you want to look at is water. Most people are mildly dehydrated and don’t even know it. So that’s another important.
Lisa: Are there signs Dr. Lori that you can tell?
Dr. Lori: Yes. If you are feeling tired all the time, you are always tired throughout the day, your joints ache, you are gaining weight, you’re hungry, your skin is dry. There are a lot of telltale signs that you are mildly dehydrated. Have you ever gone to the cupboard or the pantry or the refrigerator and opened it up and stood there and said what do I want to eat? I know I want something. I just don’t know what it is. That’s a sign you are mildly dehydrated, probably. Because the brain confuses thirst with hunger. And it’s very common. The majority of Americans are walking around mildly dehydrated and they don’t even know it. So, weight gain ensues because due to mild dehydration; because cellular function slows down when our cells are not optimally hydrated. And that means so does your metabolism.
Lisa: Oh, that makes sense. So, I’m guessing in Fire Up Your Fat Burn you are addressing these issues of cutting out the sugar and lowering the carbs or cutting them out if you can, drinking more water. I’m assuming exercise plays into this equation?
Dr. Lori: Yes. Exercise is very important, but I have to say, that nutrition is 80% of your weight loss. That is very important to know. Exercise in important as well, it is critical. It is that 20% and there is a form of exercise called high intensity interval training. Now don’t let this scare you off if you are not used to exercising. Because you can always work up to what I’m going to tell you to do. And a good example is – of high intensity interval training is to warm up for three minutes okay. Now I want your audience to know that it only takes 12 to 15 minutes and so what you want to do is go all out for thirty seconds, you want to go back to a slow to moderate pace for 90 seconds and do that eight times. And you are good to go, three to four times a week.
Lisa: Be sure to check out Dr. Lori Shemek. That’s Dr. L-O-R-I S-H-E-M-E-K. You can check her out Dr. Lori Shemek.com, also on Twitter @lorishemek. I hope you enjoyed the interview with Dr. Lori Shemek. Joining me know is Eric the Trainer, so stay tuned.
I have got Eric Trainer. He’s a Hollywood physique expert with over twenty years’ experience in celebrity physical transformation. Hello Eric.
Eric Fleishman (aka Eric the Trainer) (Guest): Hi, I’m so happy to be on the show. Thank you so much.
Lisa: It’s so nice to have you. I’m jealous. It is probably super warm, but you know Eric, we recently spoke, and I know that you train men and women differently talk to us about this and is this something that we should be doing and in what difference does it make to really focus on the sexes in a different way?
Eric: Well first of all, I have to let you know that most of the women that I train are actresses and actresses needs and desires are very different than the needs and desires of the average woman. From a health perspective, an average woman can really benefit from using weights. It battles against osteoporosis. It builds lean muscle mass. It helps them with their daily activities and that’s phenomenal. With a lot of the women that we train, we actually train them without weights and challenge them using only their body. For many actresses, we use no balls, no bands, no machines, no weight and we challenge them in a very specific way using their body that really leads them to a sleek, beautiful physique, but it looks natural. The very hallmark of our female clientele here in Hollywood, is it looks like I have never met them. They look like they just fell out of the sky perfect. There is no excess muscle mass. They almost look like Jane from the Tarzan and Jane series and Jane doesn’t go to the gym, but she looks amazing in a fur bikini.
Here in the World of Fitness, we measure your output, how hard you are trying during the workout by something called exertion and women specifically have the desire to work hard. Their pain tolerance is actually higher than men’s and so your willingness to give high levels of exertion is right there. And as a trainer I recognize that. However, sometimes using weights, especially excess weights and machines with women they have a tendency to hurt themselves because the bottom line is you don’t really have testosterone in your body to help supercharge your muscles that way that I do and perhaps their husband does. Instead, your muscles will never get to the point where they are oversized. And so, because women like to challenge themselves, the possibility for injury and the occurrence of injury with women that workout with weights and machines, because they work so hard, is higher than you would expect. Therefore, we developed a system very early on in my career, where women really can display the highest levels of exertion using only their body weight and it is virtually impossible to hurt yourself in this way.
So, you can really go for it if you know what I mean. Meaning if you are on a mat, on all fours and you are sweeping your legs straight out to the side like you are karate kicking a bad guy that is next to you, even though that is challenging after the thirtieth rep, after the fortieth rep; because you want to work so hard and you so determined to look amazing in that dress when you go to your family get together. I allow you to display the highest levels of exertion without you worrying about hurting yourself and it really leads to a beautiful physique.
But the second part of that question is how do women’ s bodies actually change? What’s the key to physical transformation when it comes to women? And the answer is, and this is after 23 years of experience working fulltime as a trainer; women that challenge themselves from below the chest to right above the knee, in that midsection, if I challenge you exclusively in that section, it actually creates a whole-body transformation. Meaning, if you say to me, heh I just got a role in a movie, I need to make my jawline a little bit sharper, I want my arms to be sleek, I need my clavicle, my collarbone to really show when I wear a dress; I would have you do leg kicks because that’s the key to full physical transformation in women.
In men, it’s the opposite. Men need to challenge themselves higher on the body up near their pectoral region to create a full body change. And it is true that there are men that actually do bench presses and their whole body, including their legs get some small benefit because that’s the key to physical change in the men’s body.
Remember, I’m a guy that works many times for four days, for seven days, for only 12 days with a person before they go shoot a movie, so my methods need to be spot on. I have no learning curves and I have to do my best because if these actors don’t change in that short period of time; I will never work for the producer again.
Lisa: Oh wow, yeah, so it sounds like there is a lot of pressure. Now Eric, talk to us about some more examples of body weight exercises for women. You mentioned the kicking the leg out to the side. You also, when we spoke, you talked about when you do pushups, you are supposed to do them very slowly up and down. Is that correct?
Eric: Right. You know the way that we train women and the way that we train men is almost the polar opposite of each other meaning if men want to build their pectoral regions and be strong. I have them do old fashioned pushups where they come down and they power up. Just like you would see Jack LaLanne back in the day do the pushups. For women, we want their arms to be sleek and beautiful but we want – but we don’t want them to be overly muscular, so we do the opposite. We actually have women start on all fours on their knees and their hands and slowly lower their bodies, their torsos down towards the mat very slowly. The process of going from straight arm to touching their chest and belt buckle on the floor sometimes takes up to 12 seconds. So, they are lowering themselves down in a slow and focused manner with their elbows tucked in as opposed to men who shoot their elbows out to the side. And so, we focus on what they call the decline or the negative aspect of a pushup for women and what that yields is a small, sleek, beautiful arm.
You need to make time for yourself. I find that women as a gender are selfless and I mean that as a huge compliment. Your concerns involve children, husbands, boyfriends, extended family. You are very giving, and you are very intelligent but sometimes you put yourself last on the priority list and ultimately, it is really a losing proposition. So, I encourage women to actually increase their standing on the priority list for themselves and all we need to do is three simple things. We just need to align your exercise, your diet, and your sleep in the right way and magic happens. I have seen many, many women come in to see me, they have got short haircuts. They are kind of chubby. They have given up on looking amazing and I say to them listen, give me one chance, one chance to reclaim that glory that you had. I remember what you looked like back in the day. And believe me, in a very short period of time, sometimes in a month or two, they start looking like they are the babysitters not the moms and it is really cool to see.
Lisa: If you would like to learn more about Eric the Trainer, you can go to www.ericthetrainer.com . Thank you so much for listening to Talk Fitness Today. You can find us on social media at TalkFitness2 day on Twitter and Snap Chat. You can also find us at Talk Fitness Today podcasts on Facebook and find me at healthmediagal1. Thanks for listening and stay well.
This episode of Talk Fitness was produced by The Vitamin Shoppe where trusted health enthusiasts help you thrive every day. Visit one of 800 stores across the county or head to vitaminshoppe.com for all your wellness needs. - Length (mins) 15:46
- Waiver Received Yes
- Host Lisa Davis
Without motivation, staying true to a daily fitness regimen can be a real challenge.
Additional Info
- Segment Number 1
- Audio File be_a_doer/bad008.mp3
- Featured Speaker John Abdo
- Guest Website John Abdo
- Guest Twitter Account @JohnAbdo2012
- Length (mins) 11:58
- Waiver Received Yes
- Host John Abdo
In this podcast episode, John provides an intro to his self-improvement methods.
Additional Info
- Segment Number 1
- Audio File be_a_doer/bad007.mp3
- Featured Speaker John Abdo
- Guest Website John Abdo
- Guest Twitter Account @JohnAbdo2012
- Length (mins) 11:58
- Waiver Received Yes
- Host John Abdo
