Total Health and Fitness Podcast

In this episode of the podcast, James and Lucas continue their discussion about the building blocks of the human body. This time the focus is on the cell and parts of the cell. 

In this episode, James kicks off a new series of podcast's where he and returning guest Lucas Foote dive into the systems of the body. This series of podcasts is designed for all levels of people in health and wellness, whether you are a professional and just someone starting your journey. The information is designed to educate you about your body or act as a review for the wellness professional.

We hope you find this podcast helpful and we would love to hear your feedback as we put together future episodes in the series.  talk about the levels of organization in the body.

We hope you find this podcast helpful and we would love to hear your feedback as we put together future episodes in the series.  

In this episode, James talks about ideas to help you stay on track with your health and fitness goals during the holiday season. 

In this episode of the podcast James talks about the martial art Jun Fang Gung Fu, how to stay motivated in training and training for longevity with one of his martial arts instructors Sifu Luigi Cuellar. Sifu Luigi gives a background on his martial arts career, meeting Guru Dan and pursuing a path to become an instructor under him, how he had to think about the knowledge that Guru dan shared with him in order for him to fully embrace learning Jeet Kune do. This opens up a conversation about what Jun Fan Gung Fu is vs Jeet Kune Do and how Jeet Kune Do is a personal style and philosophy for life. They also discuss the longer-term benefits of training martial arts, how to stay motivated not just in your training but in life and how to train for longevity in the martial arts.

Sifu Luigi has thirty plus years of martial training under 16 World Class Masters, he is one of the owners of Nubreed Martials Arts Academy in Whitestone NY, where he has taught over 4000 people, including military and law enforcement and graduated more than 200 Black Sashes. Luigi sits on the Board of Advisors for EFC, the oldest and largest martial arts billing company. He is also a business consultant for MPower International, a digital consulting firm.

Sifu Luigi Orlando Cuellar Certifications:

· Full Instructor in Jun Fan Gung Fu/ JKD (Sifu Dan Inosanto)

· Full Instructor in Muay Thai (Ajarn Surachai Sirisute)

· Full Instructor in Filipino Martial Arts (Guro Dan Inosanto)

· Senior Full Instructor in Wing Chun Kung Fu (Sifu Francis Fong)

· Silver Glove in Boxe Francaise / Savate (Professor Salem Assli)

· Guro in Maphilindo Silat (Guro Dan Inosanto)

· Associate Instructor in Sayoc Kali (Tuhon Chris Sayoc)

· Coach level 2 and NY State Rep for Combat Submission Wrestling (Sensei Erik Paulson)

· Black Belt in Brazilian Jiu Jitsu (Sensei Erik Paulson/ GM Rigan Machado)

· Boxing Corner man/Trainer (USA Boxing Federation)

· Black Belt in Tang Soo Do (Master Y. Kim)

To reach out to Sifu Luigi and check out his Academy use the link below.

https://www.nubreedmartialarts.com/

In this episode James is joined by his good friend Josh Bernhard to talk about how a meditation and mindfulness practice can help with anxiety and depression. Josh is not a meditation teacher or a health and wellness practitioner but a person like many people hesitant at first that mediation would be something that could help him manage his anxiety and depression. They talk about how Josh started to meditate, how just taking a few minutes to practice can create change, how consistency with the practice leads to an accumulated benefit, and how the most important thing is to be kind to yourself during this journey. 

This was a great conversation and we want to thank Josh again for being on the show. If you want to check out Josh's work or reach out to him:

Twitter @joshbernhard

Email: Josh.bernhard@gmail.com

Youtube Pioneeronetv https://www.youtube.com/user/pioneeronetv

Trash Compactor: A Mostly Star Wars Podcast 

https://podcasts.apple.com/us/podcast/trash-compactor-a-mostly-star-wars-podcast/id1607371676

In this episode James welcomes guest Deborah Corsito to have a discussion about yoga. The episodes starts with Deborah talking about what brought her to the practice of yoga, then branches off to general conversation about making to time to practice, how the your body will tell you what it needs to do on the mat, how a sun salutation is a great way to start a home practice and wrapping up the episode with Deborah talking about why she wanted to become a yoga instructor and the joy of teaching future yoga teachers. 

Deborah is a 500 hour Yoga Alliance registered teacher and a Yoga Alliance continuing education provider. She originally trained at Om Sweet Om yoga studio under the guidence of Gail Grossman and Lisa Bondy. She completed the 40-hour Ashtanga Yoga Primary Series teacher training with master teacher David Swenson, she is certified to teach restorative yoga by Gail Grossman, author of Restorative Yoga for Life. Deb has also studied alignment, theory and therapeutic yoga techniques with Cora Wen of Yoga Bloom, and completed her advanced training with Jean Aronoff and Gail Grossman at Om Sweet Om. 

If you are looking to get more information about Deborah: https://yogadeb.com/

In this episode, I talk about a recent study on the effects of walking on regulating blood sugar level after a meal. This ties into the previous episodes theme about small consistent changes or additions to you everyday life can have significant impact on your health. 

Use this link top check out the article: 

https://www.nytimes.com/2022/08/04/well/move/walking-after-eating-blood-sugar.html

In this episode James talks about a recent study that showed it's not the quantity of time you spend working out but the frequency you work out to achieve your muscle size and strength goals. He then goes over how to structure a 20 minute workout session for your overall personal goals. 

Here is a link to the study talked about at the beginning of the episode. 

https://www.sciencedaily.com/releases/2022/08/220815085707.htm

In this episode James talks about the best ways to study and memorize material. He goes through what the current research says about the brain's attention span, how to structure your study time to get the most out of it, and the best ways to learn material inside and outside of the classroom.

If you enjoy this episode and know someone who benefit from its information please share it with them. If you want to support the podcast please rate and review the show where-ever you listen to the show. 

In this episode of the podcast, James talks all about disc disease and injury. Focusing primarily on disc herniation and bulging discs, he talks about the anatomy of the intervertebral discs, how they can get injured, how they cause pain and defines the differences in disc injuries.

In this episode, James talks about Metabolic Syndrome. He covers what it is, what are the sign and symptoms, how it is diagnosed, how to reverse it and prevent it. 

If you are enjoying the show please take a moment to rate and review it however you listen to this podcast. If you have questions, comments, topics or guests you would like to hear on the show please feel free to email charlestonintegratedwellness@gmail.com.

In this episode, with it being summer time James talks about the signs, symptoms and dangers of Heat Cramps, Heat Stroke and Exhaustion. he also goes into what the treatments are for them and how to avoid them. 

If you enjoy this episode or are enjoying the podcast in general, please take a moment to like, follow, rate and review. If you have any questions of what to reach James directly you can email him at charlestonintegratedwellness@gmail.com. 

In this episode, James talks about how to work your core for both function and definition. He reviews the anatomy of the how the core muscles work, gives ideas for exercises to train the different muscles of the core, and how to do those exercises properly. 

If you are enjoying the show please take a moment to rate and review the show however you listen. If you have thoughts, questions or want to reach James directly charlestonintegratedwellness@gmail.com. 

In this episode, I go over the different variables in weight/resistance training and how you can use them to progress your workout if you have hit a plateau, I focus primarily on the goals of increasing strength and muscles size (hypertrophy). 

If you are enjoying this podcast please rate and write a review, if you would like to reach me Charleston Integrated Wellness on Facebook and Charlestonintegratedwellness@gmail for all you thoughts, questions and things you'd like to hear on the show. 

In this episode, I give an overview of the Ketogenic Diet. What is it, whose it for, some cautions about it and the foods to avoid and eat to do it properly. If you are enjoying these episodes please take a moment and rate and review the show. If you would like to hear me talk about a specific topic or have certain guest on you can e-mail me at charlestonintegratedwellness@gmail.com.

In today's episode, James talks with personal trainer, yoga therapist, massage therapist and Rolfer Noel Poff. Noel gives his back story to his fitness journey, talks about finding his way to massage and Rolfing, his interest in martial arts,  the importance of stretching and much, much more. This was a great conversation and if your interested in contacting Noel or getting more information about his work, his stretching workshops or working with him directly, please visit:

Website: https://www.shiftrolfing.com/

Instagram: shiftrolfing

In this episode, with the goal of always educating the listener about their health and body. James goes over the location and basic function of the major organs of the body.

In this episode, James talks with friend, fellow martial artist and trainer Thomas Payne. They talk about Tom's journey with his own health and wellness that brought him to helping other people achieve their goals. Tom talks about the different types of people he trains, his work with autistic clients, and they talk about learning martial arts at Nubreed Martial Arts Academy. 

If you interested in contacting Coach Payne or seeing what he does check out the link to his YouTube page and his contact info.

https://www.youtube.com/channel/UCULigKJ1BuybaL-xsXnGLAg

917-291-1571

Baldnbrolic@aol.com

In this episode, James talks about 5 foods that will help improve brain health, cognitive function and also help prevent degenerative brain disease. 

In this episode, James gives an overview of the three macronutrients in the body, what they are, what they do in the body and what are the best sources. 

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness.

In today's episode James gives tips on how to structure an exercise routine. He talks about what to think about when picking exercises, how long you should work out for, how many days a week and what is the most ideal way to get started for beginners. 

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness.

In this episode, James talks about mobility vs flexibility. What the terms mean, how they fit into your health and fitness journey, and what are the best ways to improve both.

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness.

In today’s episode James talks about all the benefits of strength training, why it's important, what adaptions it signals in the body, and the overall health benefits.

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness.

In this episode, James talks about why cardio alone is not the best way to achieve longer term weight/body fat loss. He breaks down what cardio does for the body, where it fits into an exercise plan, what metabolism is and what you could be doing to get better weight/body loss. 

In today's episode James talks about the reasons why it is a good idea to track your health goals. 

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. Also check out the Facebook page Charleston Integrated Wellness. 

In today’s episode James covers 5 tips to help improve the health of your diet.

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com.

00:00 The disclaimer

00:36 James opens the show with the topic tips help improve the health of your diet. He talks about why he doesn’t like to use the word easy in reference to lifestyle change.

2:49 Talks about the benefits of more water and ideally how much you should drink.

4:53 James talks about the importance of fruits and vegetables, how to eat them and what types to get.

9:57 He wraps up the show talking about avoiding sugar and processed food.

In today's episode, James gives his thoughts about fasting. Talking about what it does for the body, the different types of fasting and how to decide if it's for you.  

00:00 The Disclaimer

00:36 James starts the show by introducing the topic of fasting, he talks about why he doesn’t like the word diet, what fasting should be used for, breaks down the types of fasting, he mentions the work of Dr. Valter Longo, Dr. David Sinclair, and Dr. Jason Fung.

6:05 James breaks down the goals of fasting and how to choose why you are fasting, that you should create healthy habit around eating and food before implementing fasting if using it to lose weight, how fasting works and how it helps with disease prevention, the overall benefits of fasting, thing you can do to help hunger when fasting.

Dr. Jason Fung Book "the Complete Guide to Intermittent Fasting

https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1642859021&sr=1-3

Dr. David Sinclair "Lifespan"

https://www.amazon.com/Lifespan-Why-Age-Dont-Have-ebook/dp/B07N4C6LGR/ref=sr_1_2?crid=1CMHJNSZ1S4S5&keywords=lifespan+david+sinclair&qid=1642859139&s=books&sprefix=Life%2Cstripbooks%2C64&sr=1-2

Dr. Valtor Longo "The Longevity Diet"

https://www.amazon.com/Longevity-Diet-Discover-Activation-Regeneration-ebook/dp/B073YMYX7H/ref=sr_1_1?crid=2KYGWE9KI31SA&keywords=valter+longo+the+longevity+diet&qid=1642859188&s=books&sprefix=valt%2Cstripbooks%2C58&sr=1-1

In this episode James talks about what it means to be sedentary and gives tips to increase your daily movement. 

If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. 

00:00 The Disclaimer

:37 James opens up the show, talking about getting more movement in our daily lives. He starts by defining and giving an overview of what it means to be sedentary.

5:24 James talks about the idea of NEAT, and how this is the type of extra movement you want to include in your daily.

7:00 James gives tips to improve your overall movement in your daily life.

In this week’s episode, it’s all about breathing and how to breath to improve your daily life.

:27 The Disclaimer

:42 James starts the show with the topic of breathing, he goes of the types of respiration in the body, he reviews the signs and symptoms of dysfunctional breathing.

6:00 James starts talking about the best way to breath, why breathing through the nose is so beneficial, the issues with mouth breathing and the primary muscle of breathing.

9:16 James moves into what we can do to improve our breathing, breathing slower, the ideal number of breaths you should take per minute, why CO2 is important and an exercise to become and reduce breathing.

In this first episode of the podcast, James introduces himself to the audience and launches into the topic of sleep. He explains it’s importance, what happens if we don’t get enough of it, and ways to improve sleep.

If you enjoy the show please like, share and follow. You can also get in contact with James at charlestonintegratedwellness@gmail.com

00:01 Show disclaimer

:30 Show begins with James introducing himself, the purpose of the show and his experience working in the health and fitness space.

3:00 James launches into the topic of sleep, it’s purpose, what can happen to your health if you don’t get enough of it, and ways that you can improve your sleep.