In this Episode we tackle the common struggles of staying on track during the holiday season. From avoiding stress, over indulgent meals to finding ways to stay consistent with your workouts, we explore simple tips and tricks to help you maintain balance. Remember, it’s about consistency over perfection- you don’t have to be perfect, just keep the wheels on the bus! Tune in to learn how to enjoy the holidays without guilt while keeping your health and wellness in check!

Top 5 Worst Gym Exercises Debunked In this insightful episode of the Achieve Results Nutrition and Wellness Podcast, Adam Ross, a seasoned Registered Dietitian, and Dr. Krista Fazio, an expert physical therapist and athletic trainer, discuss the five worst exercises commonly seen in the gym.

They share personal experiences and expertise, critiquing exercises like compound movements, planks, burpees, and more. They emphasize the importance of proper form and effectiveness, providing listeners with practical advice on optimizing their workouts.

This episode is perfect for fitness enthusiasts looking to enhance their training routines and avoid common pitfalls.

00:00 Introduction and Host Credentials

02:33 Dr. Krista Fazio's Background

04:06 Top 5 Worst Exercises: Introduction

04:38 Worst Exercise #5: Compound Movements

05:43 Worst Exercise #4: Planks and Marching with Weights

09:34 Worst Exercise #3: Burpees and Incline Treadmill Walks

11:55 Worst Exercise #2: RDLs and Light Dumbbell Carries

15:36 Worst Exercise #1: Recumbent Bikes and Balance Obstructing Strength

18:46 Conclusion and Next Episode Teaser

Mastering Midlife Health: Hormones, Fitness, and Nutrition with Dr. Jannine Krause In this comprehensive episode of the Achieve Results, Nutrition, and Wellness podcast, Adam discusses the intricacies of optimizing women's health, focusing on those over 40, with Dr. Jannine Krause, a specialist in naturopathic medicine and acupuncture. Dr. Krause shares her personal journey from aspiring snowboarder to hormone specialist, driven by her own health battles. The episode covers crucial topics like the importance of blood sugar balance, stress management, and gut health before considering hormone treatments. It delves into the roles of progesterone, testosterone, and toxic estrogens, highlighting the necessity of thorough testing, proper detoxification, and liver function for hormonal balance. The discussion also touches on lifestyle factors, including the impacts of diet and exercise trends such as low-carb diets, intermittent fasting, and high-intensity interval training on hormonal health. Dr. Krause emphasizes personalized approaches to diet, fitness, and hormone supplementation, specifically tailored to individual needs during perimenopause and menopause. Drawing from professional insights and personal experiences, the episode offers comprehensive strategies for managing hormonal health through nutrition, fitness, and lifestyle modifications. Listeners can find more of Dr. Krause's work on her Instagram @DrJanineKrause, her website DrJKrauseND.com, and her podcast, The Health Fix Podcast. The episode concludes with a reminder that the podcast is informational and not a substitute for professional medical advice. 00:00 Introduction to the Podcast 00:47 Special Guest: Dr. Janine Krause 02:43 Understanding Naturopathic Medicine 06:02 Hormonal Health and Fitness 09:50 The Impact of Lifestyle on Hormones 19:00 Food and Fitness Trends for Hormonal Optimization 29:38 The Importance of Recovery and Nutrition 30:16 Avoiding Long Hauls and Embracing Short Bursts 31:36 Diet Recommendations: Focus on Natural Foods 32:14 Menopause and Weight Training Insights 33:09 The Role of Protein and Carbohydrates 40:43 The Impact of Sleep and Stress on Fat Burn 41:42 Bioidentical Hormones vs. Hormone Supportive Supplements 43:35 Customizing Hormone Treatments 49:20 Balancing Hormones Through Lifestyle Changes 52:14 Final Thoughts and Where to Find More Information

Unlocking Sustainable Fitness and Wellness with Dr. Alan Bacon In this episode of the Achieve Results, Nutrition, and Wellness podcast, host Adam welcomes Dr. Alan Bacon from Maui Athletics to explore the transformative power of nutrition, exercise, sleep, recovery, and mental performance. Dr. Bacon recounts his inspiring journey from dental surgery to establishing a successful coaching business. The discussion highlights important topics such as habit-based goals, debunking social media fitness myths, and practical strategies for sustainable health and well-being. Dr. Bacon emphasizes making conscious, incremental changes, planning around events, and maintaining an abundance mindset. This episode provides valuable insights and actionable advice for anyone looking to elevate their fitness and overall quality of life. 00:00 Introduction to the Podcast 00:40 Meet Dr. Alan Bacon 01:28 Dr. Bacon's Journey to Fitness and Nutrition 05:06 The Importance of Evidence-Based Information 14:02 Balancing Quality of Life and Fitness 26:31 Setting Realistic Fitness Goals 37:04 Hydration and Daily Habits 37:27 Setting Actionable Goals 38:00 Outcome Goals vs. Habit-Based Goals 39:36 The Importance of Standards 44:22 Navigating Social Situations 45:45 Building a Support System 55:33 The Role of a Coach 56:47 Practical Tips for a Healthier Lifestyle 57:45 The Power of NEAT 01:04:10 Planning and Moderation 01:07:06 Final Thoughts and Resources

Unlocking Nutrition and Fitness: An Inspiring Conversation with Tony Cristodulo In this episode of the Achieve Results, Nutrition and Wellness podcast, host Adam dives deep into the world of nutrition, exercise, and wellness with special guest Tony Cristodulo. Tony, a UFC veteran, BJJ black belt, and renowned fight coach, shares his incredible journey from an obese teenager in Greece to a world-class athlete and coach. They discuss the importance of small wins, behavioral changes, and practical tips for achieving long-term health and fitness goals. Tony emphasizes the significance of internal locus of control, prioritizing protein intake, and increasing fiber in the diet, as well as the importance of mindset and routines. A must-listen for anyone looking to elevate their performance and well-being. 00:00 Introduction to the Podcast 00:40 Meet Tony Cristodulo: UFC Veteran and Coach 01:58 Tony's Journey: From Obesity to MMA Champion 03:51 The Struggles and Successes in Tony's Career 06:05 Transition to Coaching and Personal Training 09:33 Behavioral Insights on Diet and Training 19:18 Small Wins: Building Healthy Habits 29:42 Balancing Nutrition for Fighters and Everyday People 31:02 Achieving Low Body Fat: Consistency and Diet 32:06 The Importance of Quality Food Choices 34:11 Flexibility in Diet: Adherence and Mental Health 41:46 The Role of Willpower in Dietary Choices 47:19 Creating Healthy Eating Habits and Associations 49:39 Key Principles for Ideal Body Composition 55:57 Conclusion and Contact Information

In this episode I discuss the power of creating a "friendly" approach with your wellness focussed lifestyle!

The best friendships are low stress, with a ton of appreciation!

If we can create a friendship with the daily actions that will lead us to our health and wellness goals. We will undoubtedly enjoy the process more and create a lot more sustainability!

In this episode I reveal my top 10 favorite foods that I believe will help most people reach their health and body composition goals with greater ease!

Please enjoy my Top 10 Favorite Healthy Foods!! Feel free to steal these and incorporate more of them into your daily diet!!