Podcast S1 E2 - 8 year Veteran Kelly Zwald, 40, 13.8% BF

1:30 - 8 year vet Kelly Zwald

2:15 - Time stamps

5:00 - Fitness business building

6:00 - 6 degrees of Carroll Iowa

7:30 - 13 % body fat - Kelly’s lowest ever

9:20 - Subjective fitness

10:30 - Lifting as exercise base

11:30 - Society of more

12:50 - Genetics and focusing on what you can control

14:00 - Phases of skill development

16:45 - Transfer of our principles to other areas of life

18:45 - Make a decision and stick to it

20:30 - The mother of all fatigue is indecision

21:00 - Data...

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125. I over ate. Now what?

nutrition Mar 17, 2021

By: Michael Beiter


"Hey Mike. I binge ate yesterday. I feel super guilty and wanted to be honest." 

I got this message from a client who is working with me to lose body fat. 

It is not the first time I've received something like this and certainly won't be the last. 

Here are some steps to take if you over eat. 

First things first. Knowing that you over ate is a big deal.

One of the biggest issues facing dieters today is unawareness. Most people have no idea how much...

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124. Podcast 7 - Aaron Hornbrook 5 year case study and interview

fitness nutrition Mar 12, 2021

Aaron Hornbrook has been a friend for close to a decade and client for nearly 5 years. 

He has extensive experience in fitness. Him and I both got started in similar ways with fitness. We have evolved together and this interview contains great information about both eating and exercise. It's especially important for novices inquiring about how to go about nutrition and fitness as well as those who are a few years or more into practice and wondering how to transition to a sustainable...

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123. Podcast 6 - Aaron Carlson 4 years of work interview

fitness nutrition Mar 09, 2021

By: Michael Beiter

We start talking about Netflix before we get into the intro to this amazing fella.

Aaron has worked with me for 4 years. His accomplishment are long:

• Paid for entire program with supplement savings

• Went from constantly hurt, fatter, and weaker to sub 10% body fat, uninjured and not sick ever since beginning here

• Has strung together multiple 400+ hour years of exercise

• Logs every food he eats despite initially being ambivalent and hesitant to be...

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122. Podcast 5: Hunger, goals, and peanuts

Uncategorized Mar 01, 2021

By: Michael Beiter


Q: I'm hungry eating 1500 calories daily. Should I slow down my fat loss and increase the calories or adjust my food choice? 

A: Hunger is necessary experience for deficit dieting

Often mistaken for boredom, anxiety, fear

Eat more vegetables with meals and as snacks, they are free food

Eat quality fats like nuts and olive oils

Fish, lean proteins, casein protein powder

More fiber, whole grains

Less sugar and artificial sweetners

Q: Is having 6 pack abs a good...

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121. 4 years of work - the result?

fitness nutrition Feb 23, 2021
By: Michael Beiter

My client Amy and I just had our 4 year anniversary.
We have been working together since February of 2017.
She checked in today at her leanest ever: 12.45% body fat.
This puts her in the top 1% of females her age for body composition - one of the five health variables of fitness.
For the first time in all of those years we modified her food choice and meal timing.
She has been doing very voluminous barbell training that caused...
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120. Podcast 4 - New carb research and learning to fail

Uncategorized Feb 22, 2021

By: Michael Beiter


There was a new study published in the British Medical Journal that found consuming a high number of refined grains like croissants and white bread is associated with higher risk of major cardiovascular disease, stroke, and early death. 

F.A.I.L = first attempt in learning. 

Failure is information that can be used to make future decisions. Life is like an experiment and approaching it with the idea that you are going to modify your behaviors based on the...

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119. Podcast 3 - New fasting info and the worst weight loss programs in America

Uncategorized Feb 19, 2021

By: Michael Beiter


Show notes:

Headline versus study: Obesity now kills more people thank smoking in Scotland and Europe 

New fasting information - skip late day meals, not breakfast

Order of operations - never do more than you have to - Calories first, then macros, then food choice, then meal timing, then supplements and hydration

The worst diets in America ranked by consumer satisfaction 



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118. System error and 'game changing drug'

Uncategorized Feb 12, 2021

By: Michael Beiter


Inclusion is a good idea and we should pursue it as much as possible. It is part of the ideals that founded our country. Regardless of your religion, beliefs, skin color, sex, or any other differentiating factor, you have the same rights as everyone else. I don't disagree with that or know many people who do. I disagree with inclusion that ignores effective standards. 

Participation trophies are now given in sports to every competitor. The standards of winners...

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Three little girls is on my door step

fitness nutrition Feb 10, 2021

By: Michael Beiter


Don't worry

About a thing

Cause every little thing

Gonna be alright

Rise up this morning

Smile with the rising sun

Three grown girls

Is on my door step

Singing sweet songs 

About the all fat they lost

Saying, This is my message to you:

Sleep, lift, step and eat 

Hit those macros and you won't miss a beat


Abbey, 34, lost 30 pounds in 12 months in preparation for her wedding. 

Her clients that visit her at her busy massage therapy business ask when...

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