January 9, 2019 • 22 mins
Wednesday January 9th, 2019
As you kick off your 2019 resolution, it's important to remember that you don't need to big change to see big change. I invited @EasyWinsMitch into today's podcast because as a health coach and host of his own Easy Wins podcast he is constantly talking about the small adjustments you can make to your diet and life that can yield huge results. If you have any questions you'd like answered in future podcasts email me at TheWorstAnthony@gmail.com or hit me up on Instagram @WorstAnthony
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Episode Transcript
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Speaker 1 (00:00):
Because I don't want to be stuck wearing my old,
outdated glasses. Because I want to wake up and just
be able to see. Because enough is enough. At the
Ice Center, we've heard it all, all the reasons why
it's time for lacing. Over the past thirty years, the
Eye Center has helped tens of thousands of people realize
the freedom lacing provides. Now is the time for lacing
for a limited time with one of Northern Virginia's leading surgeons. Plus,
(00:21):
get an additional eight hundred dollars off when you schedule
within thirty days. Register for your savings and schedule your
free consultation now at the ice center dot com. Some
restrictions apply. Thanks for listening to work Out Wednesday with Anthony.
So let me introduce my guest for today, Mitch. Hello,
what's happening? So you are you're kind of a jack
of all trades. You're a nutrition coach, you're a fitness coach,
(00:44):
and you have your own podcast. Yeah, I mean that's
kind of how we connected. I know, um, but yeah,
it's called the Easy Wins Podcasts, basically number one. I
that's just kind of been my whole philosophy is easy
winds right. Like. I was always like, man, I don't
wanna start this big diet. I don't want to start
(01:05):
this crazy routine. I was like, let me just find
the one thing I can do. I'm gonna do that
every day and I'll just check the box and like
go on with my life. And after a few years
of doing that, it worked and I was like, I
bet this is like there's something to this. And then
I started talking to more people and I was like,
everyone's successful does the same stuff. You know, They've all
(01:26):
got their little things that keep them successful, and it
could be something different that's I think what a lot
of people don't understand. You might see like, oh, this
is what Michael B. Jordan did to work out for Rock,
and you're like, you don't have to or for Creed.
You don't have to do that. Just find one or
two things that you can fix and then you know what,
when that becomes redundant and common and you can just
(01:46):
do it with with your eyes closed, basically, then you
can move on to make doing something a little more um.
And this is something that I've kind of done with
the podcast since I started it last year. Was pick
one thing that you can at least do for a week.
And if you do it for a week and it
makes a difference in your day, okay, keep doing that
and then add another small thing. Um, you don't have to,
(02:09):
especially with the new year right and never everyone doing
their resolutions and everything, you don't have like, Okay, I'm
gonna wake up at six am and I'm gonna ride
the bike for an hour and then on my lunch break,
I'm gonna do eight hundred push ups and then when
I get like that's just too much right out of
the gate. Um. Over the summer, I actually did something
where I was like, you know what, I'm just gonna
try to work out for a hundred days straight and
(02:29):
that a lot of people were like, oh, well you
needed a day off. I'm like, yeah, well the days
off or just okay, I'll ride the elliptical for twenty
minutes just to do something. And what it taught me was,
you know what, if you have it in your mind
just to do a little bit, it doesn't have anything crazy.
On days where I was super busy, I worked out
for fifteen minutes doing like a Tobatto workout or something.
(02:50):
But you can find the time. Um, what would you say, like,
because you are a nutrition coach, you're you're a health coach.
What's one of the first things you kind of guess
preach would be the word what is one of the
first things you try to get people to either remove
from their lives or include in their lives? Uh. As
far as nutrition goes, it's always like, let's look at
(03:13):
what you're eating now and then figure out what's missing,
you know. So I'm I usually typically want to start
you by adding things in and the I mean most
of the time it is like, can we just add
some vegetables? You know, It's pretty simple, like the way
the American diet is, it's so easy to go a
whole day without getting any vegetables and fiber, you know,
(03:36):
unless you have like that one piece of lettuce on
a burger, right, And that's what I try to tell it,
like that stuff doesn't really count, you know. So it's like, man,
can you just add some spinach or something? You know?
And I think starting off people with adding things it
helps them mentally because they're like, whoa, wow, so I
can just eat everything I was eating. It's like, yeah,
(03:59):
just add that in. If you were taking someone comes
up to you and says, hey, I want you to
be my my health coach, my nutrition coach, my Finnish coach.
But I want you to come to safe Way with
me and go food shopping, Like what are some of
the things that you would make sure are in that
person's cart or basket or whatever. Protein and and there's
(04:20):
a few, you know, I didn't. I know a lot
of people when it gets into the expert world, people
have their opinions on it. But for me, there there
are benefits for building muscle, there's benefits for just recovery.
But it's also going to help you lower your calorie
and take And why why is that? Because it's going
(04:40):
to fill you up for a lower amount of calories
and that should be most people's goal, right, Like you
want to get the most satisfaction out of the least
amount of calories. Okay, makes sense, and that's going to
you know, for for most people, especially the weight lost community.
So number one, it's like what what proteins are you
getting in your in your day? You know? So for
(05:01):
me it's always like all right, I'll hit the protein wall,
you know, I'm gonna grab some ground turkeys, some chicken.
You know, you typically want to find the leaner proteins
for the vegans. I mean, you know, get your black beans,
your your chickpeas, those type of things, but make sure
you have that. I like to center my things around
(05:21):
that because that's going to help you manage your hunger.
So that's your main event, yeah, basically yep. And then
it's like what vegetables. You know, I always just go
to the wall of vegetables and I'm talking Trader Josie.
That's where I typically go. There's like the wall over
there the meats. I'll grab some stuff, and then it's
like pick a veggy. For me, it's always spinach because
(05:44):
that's just so versatile. That's what I usually go with
as well. My chicken spinach. I'm super boring. Yeah, And
and that's another thing too, is I'll try to shut
diversify it like every other week, like switch it up,
you know, all right now, I'm gonna do kale one
day or one week, and then I'm gonna add some
broccoli in just to make sure I'm getting a diverse amount,
(06:05):
because you know, if you're only eating this one thing
whatever it doesn't have, you're not getting so it's kind
of good to just balance that out. But shoot, if
if someone right now is eating McDonald's every day, like
eat spinach for the rest of you, that's who like
get that down first, uh, and then you know you're
gonna look at like some some healthy fat source. For me,
(06:25):
that's always just avocados. I just love avocados. It's easy now,
I think. I mean, you could open up any men's health,
women's health, whatever, and there's always some article about healthy
fats versus whatever. I guess nonhealthy fats. For an idiot
like myself, I don't even know what. Like, I don't
think a lot of people know what that even means,
(06:46):
because you're taught growing up like, oh, stay away from fat.
What are other healthy fats outside of an avocado? And
why what makes that a healthy fat? The thing we're
looking at is what's processed and what's unprocessed, basically, And
the reason people went down the rabbit hole of saying
stay away from fats is because like, think of all
the process fats out there. You know, it's just garbage
(07:09):
food and in a lot of it is fried food
because that's that oil that's being added into it, and
it's delicious. Yeah, exactly, So The reason that you want
to stay away from that is also when we're talking
about calorie and take fat is the highest amount of
calories per gram. It's gonna it's going to jack up
(07:30):
the calories. So you want to avoid the fats that
aren't going to as satiate you, aren't gonna make you
less hungry. And then other other sources of fats, You've
got your your nut butters, your almonds. Uh. Fish is
a decent source, and it's I know how, I know
(07:51):
how healthy fish can be. I stay away from you.
I don't know how to cook fish like It's just
I don't have the time for that. I'm also just
I'm not someone who likes to spend a lot of
time cooking. Like my brother loves cooking, that's his thing.
Both of them love cooking. I hate it. When I'm hungry,
I want to eat immediately. And that's why I think
normally for myself, I stay pretty simple, Like I'll when
(08:14):
I'm in a good routine, I'll have my chili that
I cook once or twice a week, and that I can,
you know, save four or five little type of work
containers of it, and that way I have something right away.
I have something to take to work, and then it's
usually chicken with like spinach and tomatoes or something or
something that I can like almost stir fry, just toss
it all in a pan, make sure it's hot, and eat.
That's one thing I also try and get my clients
(08:37):
to to find. We call them like success meals, you know,
So it's those things that like, man works crazy this week,
I don't have much time. What can you go to?
It's it's like your go to meals. So that's like
my chili exactly, because like, yeah, you don't have to
eat that every week, but when you don't really want
to think about cooking, you just go to it. It
(08:57):
gets everything you need and you know what I'm make
it and it's quick. So this is what I do.
I'll go in the store, pick that protein I'm gonna
make that's easy, typically ground turkey. Shoot, make that in
the pan brown that you get a good seasoning, like
flavor god, and if you ever had that, it's solid
and no no preservatives or anything like that. And I
(09:19):
think that's a lot of another mistake that a lot
of people make because you might start with something healthy
and by the time you're eating it, You've thrown so
many sauces and stuff like that on it. Yeah. So
so you get a good seasoning and it's gonna have
no calories. Okay, so then it's just gonna taste good
with different spices. Uh. And then you know where what
(09:39):
vegetables do you think are going to be easy for me? Like,
like you said, spinach is easy. You don't even have
to cook it. Uh. And then after that you can
just find a veggie that you can just roast in
the oven. And then you know, for my carb source,
they have like microwave rice packets. I've had those actually
not bad. Yeah, I'm like, okay, I'm not getting a
(10:00):
rice cooker. Like. So, now, without getting too far into it,
because you'll hear a lot of people talk about macros
and stuff like that, but now explain what macros are
for people who may be like, what the hell are
you talking about? Yeah, so your macros are just gonna
be macronutrients. That's the larger nutrients which is going to
be your proteins, your carbs, and your fats. And the
easiest way to explain it is like you just want
(10:22):
to tailor it to what's going to help you hit
that overall calorie goal. And that's why I talk about protein,
is like protein is important for muscle development and recovery
and all that, but I like to keep it pretty
high as well, just for satisfaction, you know. So I
always recommend a good starting point is one gram per
(10:43):
pound of body weight your goal body weight. I've heard that. Yeah,
I've heard that before. It's just a good way to start,
and a lot of you are going to be shocked,
like there's no way I could do it. You don't
have to start there. It's just a good way to
work up to. Because if you're trying to be in
a death a sit, that means you're gonna be hungry.
That means you're not giving your body all that it wants,
(11:05):
So you're gonna be hungry. And how do you kind
of counteract that you hike your protein up so that
you're more satisfied? Makes sense? Yeah? Is there? Um? Is
there a resource like an Apple or website or anything
to help people figure out macros? Yeah? I'm saying, like
I consider myself pretty healthy or pretty health conscious at least,
and I still I would have no idea how to
(11:26):
like break all of that down. Yeah, uh yeah, I
mean there you I would start out by searching t
d e E so Total Daily Energy Expenditure calculator, and
then you're gonna put in all your information and like
it'll talk about like how active are you and stuff
like that, and it's just gonna give you a rough
place to start, which is better than nothing. Yeah, exactly,
(11:48):
Like none of this stuff is going to be perfect,
you know, because unless you're hooked up to a machine, like,
we don't really know. And that's kind of where my
job comes in, is like you can start someone anywhere,
but those calculators, all the equations out there, they don't
know what your life has been like, you know, so
for example, it might spit out and say, like, based
(12:09):
on what you've told us, you burned two thousand calories
a day, but it might not know that you actually
don't sit at all, you know, maybe like and you're
actually like running around sprinting from show to show or
something like that. It doesn't know that. And or and
you're you're busy all day, yeah, and it doesn't know
the degree that you work that because like maybe you're
(12:31):
a lazy but or maybe you're busting ass. And also
it doesn't know how much you you've eaten. You know
how much you eat consistently, because if you eat a
small amount, then your daily energy expenders is naturally going
to come down because your body is gonna adapt to that, right,
because it's not gonna keep burning all these calories if
(12:53):
it doesn't think it's gonna ever get that in. So
initially it's gonna it's gonna adapt. And that's what that
stuff doesn't really take into account. So whenever I work
with somebody, that's what we tried to figure out is
where are you at? And you know, we can set
a bar and then we just have to figure out
what's happening when you're hitting that. But now we get
(13:13):
back to the macros. It's it's not only about how
it's not only about helping you hit those calories, but
it's also figuring out what you can actually do. Like
I said, the one grammar protein sounds great, but if
there's no way in hell you can do it, then
there's no point in setting that goal. So we got
to figure out where we can start, you out what's
(13:33):
doable for you realistical exactly exactly um and then as
far as fats go, and and carbs. Those are more
negotiable based on your preferences, um, based on what your
goal is and and what your lifestyle is. You know.
I always say, like, if you are super active, like we,
(13:55):
we want to keep a decent amount of carbs in
there because that's gonna fuel you. You know. Um. Also,
you don't want to drop the fats like too low
because those help with hormones and and that type of stuff,
and you want to keep that operating officialthy fat of
course exactly. So we've talked about diet and and they
just making sure you add healthy things to your diet,
(14:16):
not even taking things away necessarily. What's another, to quote you,
another easy win that people can say, you know what,
nineteen it's my year. I'm gonna get crap back on track.
I'm gonna make sure I go and get the spinach
and the proteins and all that stuff. What's another easy
win for your diet for just anything and overall health fitness.
(14:37):
What's another thing? What's another I guess first step for
your clients. So I always start out by a few
basic goals, and it's just like man, and it's funny
we're talking about Sean Stevenson earlier, and he talked about this.
He he has a clinic where people come in and
they'll come in obviously, you're only gonna go into a
(14:58):
clinic if you really are feeling bad. And he's like,
what I would always do is I would I would
take I would make the person wait, you know, they're
they're appointed, would be a five. I would wait around
until five fifteen to take them. In Between that fifteen minutes,
I would make sure someone would go give them a
glass of water. And and he said, of the time
(15:19):
they'd come in, they're like, you know how I was
feeling really bad all this time, but I actually feel
a little better today. And it's like, okay, how much
water you drinking on a regular basis? So I always say, like,
let's let's get consistent with that. You know, like listen,
if if you drank the right amount of water that
you're supposed to drink for the nineteen it would be
(15:42):
you'd be a different person. It's it's insane because not
only is that going to do your body wonders, but
it just opens up capacity. And that's what easy ones
are all about. Now that you feel a little more
clear headed in your day, you can kind of think
I probably should go meal prep some things, and that
would be my next one is two, meal prep some
(16:05):
type of protein for yourself. Meal prep doesn't have to
mean five days or you know, thirty five different containers.
Meal prep could mean that you make lunch for tomorrow,
just having it ready, just set yeah, just set yourself
up for something, you know, and and protein. Like for me,
meal prep is literally just really just making the ground turkey.
(16:28):
I'll make like two or three pounds of it, and
then the next day I'll be like, all right, how
do I want to eat this? Throw some spinach, maybe
wrap it up in a tortilla with the avocado. Tomorrow
maybe I want to you know, get some rice and
do something else with it. But there, it's ready. You
don't have to go grab a sleeve of oreos, which,
(16:49):
although delicious, not as good for you. And I don't
have to cook anymore. You know that that's what holds
people back, is they get home, I'm not cooking. You
know what's on Uber eats. Absolutely've done it tons of
times and you actually you brought up your your Instagram.
Your Instagram is actually pretty awesome. Um, can you tell
everyone what it is? First? Off easy wins, Mitch, which
(17:09):
is pretty easy to remember, and it's wins plural, right,
easy wins mitch. Um, you post a lot of stuff
where you're you we'll do like a this or that
type of type of post, or like you'll post about
your easy wins for that week, And I guess it
goes back to kind of why we're talking to begin
with a lot of it isn't that difficult. Yes, you're
(17:32):
not going to go from being you know, out of
action for two years to being on the cover of
men's health. That's not that that shouldn't be your goal, um,
but it's not hard to just get into a better place.
And once you get consistent, once you get all of
those easy wins under your belt, you really you start
realizing more and more, Oh, this isn't that difficult, and
(17:55):
then it's more of a mental thing. At that point
then you're just like, you know what, I could go
to the gym for an hour, or I could go
do that Shawn t workout every day like he has
it planned in his calendar. All of that stuff starts
to make way more sense when you start attaining those
small things, you know, it's it's just like becoming CEO
(18:15):
of a company. You're not just going to go from
college to being a CEO. You're gonna get that crappy job,
but that's gonna be the easiest thing for you to achieve,
and then you grow from there because you're like, oh,
that next step doesn't seem so far away now, Well,
isn't it funny? How like everyone understands that in other
areas of their life, right, Like people get that, but
(18:35):
then when you approach their health, they're like, no, I
want to be I want to lose twenty pounds tomorrow
next week. Yeah, And it's like none of that stuff
works like that, And it's crazy being the more I
get into this field, the more people I work with,
I'm like, all this nutrition knowledge that I have, like
(18:56):
not much of it really comes into play. More of
it is like, how can I just at you to
do the things that you probably already know you need
to do. And that's why I think that the word
fitness coach or health coach makes so much sense, because
you're that knowledge is there. Everyone for the most part
knows like, oh, eating ground turkey is better than eating
a burger from five guys, which I go to all
(19:19):
the time. Um, people know that, but it's just getting
them to do that, coaching them through it. And that's
what That's what I love about your podcast is that's
what you do. And at the same time you a
lot of the fitness podcast that I've listened to in
the past couple of years, they all just get a
little too detailed. And for of the population, none of
(19:43):
that matters because not that many people are trying to
be fitness models or go to the Arnold Classic and
win a medal. It's just people just want to be healthier,
live longer, hang out with their kids longer, run around
with their kids, and not have knee pain because they're overweight. Um.
And that's why I want everyone to go check out
your podcast, which is also available on the Ihart radio app.
(20:04):
We Got You Into the Family, which is fun. Definitely
on I Heart on everything else as well. You could
just search easy Winds. It's just called the Easy Wins Podcast.
I'm happy to chat with you on Instagram if anyone
has any questions like that. But now, I mean, the
reason I did start that was because you're right, everyone
talks so deep. I just didn't see like much out
(20:27):
there for someone who just like didn't really care, but
wanted to live a little healthier because that was my thing.
Like I'm not like a huge fitness and health geek,
Like I just like doing it and I know that
it can improve everything else in my life, and I
know it can do that for other people. But I
feel like there was that barrier for myself and a
lot of people is like, I'm not a fitness freak. Well,
(20:49):
I think it also comes down to like, oh, I
don't want to sit there in time out when I'm
eating my protein after my workout. But it's like, okay,
don't don't. Just have the protein and work out and
eventually it'll all make sense because I think it we
we do often get two in the weeds with it,
two into the details where it's like, oh, well you
(21:09):
have to have your protein an hour after you work out,
or have this before you work out, and this before
seven o'clock. It's like, just the right things, be active
and you'll get there. People who follow their passion while
working their regular jobs know how to hustle get inspired
by their drive. Join Carla Marie and she chats with
(21:30):
a new side hustler every week. Good things happen to
those who hustle, So get motivated and start your own
side hustle. Because I don't want to be stuck wearing
my old outdating glasses. Because I want to wake up
and just be able to see. Because enough is enough.
At the Ice Center, we've heard it all, all the
reasons why it's time for lacing. Over the past thirty years,
(21:53):
the Eye Center has helped tens of thousands of people
realize the freedom lacing provides. Now is the time for
lacing for a limited time with one of Northern Virginia's
leading surgeons. Plus get an additional eight hundred dollars off
when you schedule within thirty days. Register for your savings
and schedule your free consultation now at the I center
dot com. Some restrictions apply.
Because I don't want to be stuck wearing my old,
outdated glasses. Because I want to wake up and just
be able to see. Because enough is enough. At the
Ice Center, we've heard it all, all the reasons why
it's time for lacing. Over the past thirty years, the
Eye Center has helped tens of thousands of people realize
the freedom lacing provides. Now is the time for lacing
for a limited time with one of Northern Virginia's leading surgeons. Plus,
(00:21):
get an additional eight hundred dollars off when you schedule
within thirty days. Register for your savings and schedule your
free consultation now at the ice center dot com. Some
restrictions apply. Thanks for listening to work Out Wednesday with Anthony.
So let me introduce my guest for today, Mitch. Hello,
what's happening? So you are you're kind of a jack
of all trades. You're a nutrition coach, you're a fitness coach,
(00:44):
and you have your own podcast. Yeah, I mean that's
kind of how we connected. I know, um, but yeah,
it's called the Easy Wins Podcasts, basically number one. I
that's just kind of been my whole philosophy is easy
winds right. Like. I was always like, man, I don't
wanna start this big diet. I don't want to start
(01:05):
this crazy routine. I was like, let me just find
the one thing I can do. I'm gonna do that
every day and I'll just check the box and like
go on with my life. And after a few years
of doing that, it worked and I was like, I
bet this is like there's something to this. And then
I started talking to more people and I was like,
everyone's successful does the same stuff. You know, They've all
(01:26):
got their little things that keep them successful, and it
could be something different that's I think what a lot
of people don't understand. You might see like, oh, this
is what Michael B. Jordan did to work out for Rock,
and you're like, you don't have to or for Creed.
You don't have to do that. Just find one or
two things that you can fix and then you know what,
when that becomes redundant and common and you can just
(01:46):
do it with with your eyes closed, basically, then you
can move on to make doing something a little more um.
And this is something that I've kind of done with
the podcast since I started it last year. Was pick
one thing that you can at least do for a week.
And if you do it for a week and it
makes a difference in your day, okay, keep doing that
and then add another small thing. Um, you don't have to,
(02:09):
especially with the new year right and never everyone doing
their resolutions and everything, you don't have like, Okay, I'm
gonna wake up at six am and I'm gonna ride
the bike for an hour and then on my lunch break,
I'm gonna do eight hundred push ups and then when
I get like that's just too much right out of
the gate. Um. Over the summer, I actually did something
where I was like, you know what, I'm just gonna
try to work out for a hundred days straight and
(02:29):
that a lot of people were like, oh, well you
needed a day off. I'm like, yeah, well the days
off or just okay, I'll ride the elliptical for twenty
minutes just to do something. And what it taught me was,
you know what, if you have it in your mind
just to do a little bit, it doesn't have anything crazy.
On days where I was super busy, I worked out
for fifteen minutes doing like a Tobatto workout or something.
(02:50):
But you can find the time. Um, what would you say, like,
because you are a nutrition coach, you're you're a health coach.
What's one of the first things you kind of guess
preach would be the word what is one of the
first things you try to get people to either remove
from their lives or include in their lives? Uh. As
far as nutrition goes, it's always like, let's look at
(03:13):
what you're eating now and then figure out what's missing,
you know. So I'm I usually typically want to start
you by adding things in and the I mean most
of the time it is like, can we just add
some vegetables? You know, It's pretty simple, like the way
the American diet is, it's so easy to go a
whole day without getting any vegetables and fiber, you know,
(03:36):
unless you have like that one piece of lettuce on
a burger, right, And that's what I try to tell it,
like that stuff doesn't really count, you know. So it's like, man,
can you just add some spinach or something? You know?
And I think starting off people with adding things it
helps them mentally because they're like, whoa, wow, so I
can just eat everything I was eating. It's like, yeah,
(03:59):
just add that in. If you were taking someone comes
up to you and says, hey, I want you to
be my my health coach, my nutrition coach, my Finnish coach.
But I want you to come to safe Way with
me and go food shopping, Like what are some of
the things that you would make sure are in that
person's cart or basket or whatever. Protein and and there's
(04:20):
a few, you know, I didn't. I know a lot
of people when it gets into the expert world, people
have their opinions on it. But for me, there there
are benefits for building muscle, there's benefits for just recovery.
But it's also going to help you lower your calorie
and take And why why is that? Because it's going
(04:40):
to fill you up for a lower amount of calories
and that should be most people's goal, right, Like you
want to get the most satisfaction out of the least
amount of calories. Okay, makes sense, and that's going to
you know, for for most people, especially the weight lost community.
So number one, it's like what what proteins are you
getting in your in your day? You know? So for
(05:01):
me it's always like all right, I'll hit the protein wall,
you know, I'm gonna grab some ground turkeys, some chicken.
You know, you typically want to find the leaner proteins
for the vegans. I mean, you know, get your black beans,
your your chickpeas, those type of things, but make sure
you have that. I like to center my things around
(05:21):
that because that's going to help you manage your hunger.
So that's your main event, yeah, basically yep. And then
it's like what vegetables. You know, I always just go
to the wall of vegetables and I'm talking Trader Josie.
That's where I typically go. There's like the wall over
there the meats. I'll grab some stuff, and then it's
like pick a veggy. For me, it's always spinach because
(05:44):
that's just so versatile. That's what I usually go with
as well. My chicken spinach. I'm super boring. Yeah, And
and that's another thing too, is I'll try to shut
diversify it like every other week, like switch it up,
you know, all right now, I'm gonna do kale one
day or one week, and then I'm gonna add some
broccoli in just to make sure I'm getting a diverse amount,
(06:05):
because you know, if you're only eating this one thing
whatever it doesn't have, you're not getting so it's kind
of good to just balance that out. But shoot, if
if someone right now is eating McDonald's every day, like
eat spinach for the rest of you, that's who like
get that down first, uh, and then you know you're
gonna look at like some some healthy fat source. For me,
(06:25):
that's always just avocados. I just love avocados. It's easy now,
I think. I mean, you could open up any men's health,
women's health, whatever, and there's always some article about healthy
fats versus whatever. I guess nonhealthy fats. For an idiot
like myself, I don't even know what. Like, I don't
think a lot of people know what that even means,
(06:46):
because you're taught growing up like, oh, stay away from fat.
What are other healthy fats outside of an avocado? And
why what makes that a healthy fat? The thing we're
looking at is what's processed and what's unprocessed, basically, And
the reason people went down the rabbit hole of saying
stay away from fats is because like, think of all
the process fats out there. You know, it's just garbage
(07:09):
food and in a lot of it is fried food
because that's that oil that's being added into it, and
it's delicious. Yeah, exactly, So The reason that you want
to stay away from that is also when we're talking
about calorie and take fat is the highest amount of
calories per gram. It's gonna it's going to jack up
(07:30):
the calories. So you want to avoid the fats that
aren't going to as satiate you, aren't gonna make you
less hungry. And then other other sources of fats, You've
got your your nut butters, your almonds. Uh. Fish is
a decent source, and it's I know how, I know
(07:51):
how healthy fish can be. I stay away from you.
I don't know how to cook fish like It's just
I don't have the time for that. I'm also just
I'm not someone who likes to spend a lot of
time cooking. Like my brother loves cooking, that's his thing.
Both of them love cooking. I hate it. When I'm hungry,
I want to eat immediately. And that's why I think
normally for myself, I stay pretty simple, Like I'll when
(08:14):
I'm in a good routine, I'll have my chili that
I cook once or twice a week, and that I can,
you know, save four or five little type of work
containers of it, and that way I have something right away.
I have something to take to work, and then it's
usually chicken with like spinach and tomatoes or something or
something that I can like almost stir fry, just toss
it all in a pan, make sure it's hot, and eat.
That's one thing I also try and get my clients
(08:37):
to to find. We call them like success meals, you know,
So it's those things that like, man works crazy this week,
I don't have much time. What can you go to?
It's it's like your go to meals. So that's like
my chili exactly, because like, yeah, you don't have to
eat that every week, but when you don't really want
to think about cooking, you just go to it. It
(08:57):
gets everything you need and you know what I'm make
it and it's quick. So this is what I do.
I'll go in the store, pick that protein I'm gonna
make that's easy, typically ground turkey. Shoot, make that in
the pan brown that you get a good seasoning, like
flavor god, and if you ever had that, it's solid
and no no preservatives or anything like that. And I
(09:19):
think that's a lot of another mistake that a lot
of people make because you might start with something healthy
and by the time you're eating it, You've thrown so
many sauces and stuff like that on it. Yeah. So
so you get a good seasoning and it's gonna have
no calories. Okay, so then it's just gonna taste good
with different spices. Uh. And then you know where what
(09:39):
vegetables do you think are going to be easy for me? Like,
like you said, spinach is easy. You don't even have
to cook it. Uh. And then after that you can
just find a veggie that you can just roast in
the oven. And then you know, for my carb source,
they have like microwave rice packets. I've had those actually
not bad. Yeah, I'm like, okay, I'm not getting a
(10:00):
rice cooker. Like. So, now, without getting too far into it,
because you'll hear a lot of people talk about macros
and stuff like that, but now explain what macros are
for people who may be like, what the hell are
you talking about? Yeah, so your macros are just gonna
be macronutrients. That's the larger nutrients which is going to
be your proteins, your carbs, and your fats. And the
easiest way to explain it is like you just want
(10:22):
to tailor it to what's going to help you hit
that overall calorie goal. And that's why I talk about protein,
is like protein is important for muscle development and recovery
and all that, but I like to keep it pretty
high as well, just for satisfaction, you know. So I
always recommend a good starting point is one gram per
(10:43):
pound of body weight your goal body weight. I've heard that. Yeah,
I've heard that before. It's just a good way to start,
and a lot of you are going to be shocked,
like there's no way I could do it. You don't
have to start there. It's just a good way to
work up to. Because if you're trying to be in
a death a sit, that means you're gonna be hungry.
That means you're not giving your body all that it wants,
(11:05):
So you're gonna be hungry. And how do you kind
of counteract that you hike your protein up so that
you're more satisfied? Makes sense? Yeah? Is there? Um? Is
there a resource like an Apple or website or anything
to help people figure out macros? Yeah? I'm saying, like
I consider myself pretty healthy or pretty health conscious at least,
and I still I would have no idea how to
(11:26):
like break all of that down. Yeah, uh yeah, I
mean there you I would start out by searching t
d e E so Total Daily Energy Expenditure calculator, and
then you're gonna put in all your information and like
it'll talk about like how active are you and stuff
like that, and it's just gonna give you a rough
place to start, which is better than nothing. Yeah, exactly,
(11:48):
Like none of this stuff is going to be perfect,
you know, because unless you're hooked up to a machine, like,
we don't really know. And that's kind of where my
job comes in, is like you can start someone anywhere,
but those calculators, all the equations out there, they don't
know what your life has been like, you know, so
for example, it might spit out and say, like, based
(12:09):
on what you've told us, you burned two thousand calories
a day, but it might not know that you actually
don't sit at all, you know, maybe like and you're
actually like running around sprinting from show to show or
something like that. It doesn't know that. And or and
you're you're busy all day, yeah, and it doesn't know
the degree that you work that because like maybe you're
(12:31):
a lazy but or maybe you're busting ass. And also
it doesn't know how much you you've eaten. You know
how much you eat consistently, because if you eat a
small amount, then your daily energy expenders is naturally going
to come down because your body is gonna adapt to that, right,
because it's not gonna keep burning all these calories if
(12:53):
it doesn't think it's gonna ever get that in. So
initially it's gonna it's gonna adapt. And that's what that
stuff doesn't really take into account. So whenever I work
with somebody, that's what we tried to figure out is
where are you at? And you know, we can set
a bar and then we just have to figure out
what's happening when you're hitting that. But now we get
(13:13):
back to the macros. It's it's not only about how
it's not only about helping you hit those calories, but
it's also figuring out what you can actually do. Like
I said, the one grammar protein sounds great, but if
there's no way in hell you can do it, then
there's no point in setting that goal. So we got
to figure out where we can start, you out what's
(13:33):
doable for you realistical exactly exactly um and then as
far as fats go, and and carbs. Those are more
negotiable based on your preferences, um, based on what your
goal is and and what your lifestyle is. You know.
I always say, like, if you are super active, like we,
(13:55):
we want to keep a decent amount of carbs in
there because that's gonna fuel you. You know. Um. Also,
you don't want to drop the fats like too low
because those help with hormones and and that type of stuff,
and you want to keep that operating officialthy fat of
course exactly. So we've talked about diet and and they
just making sure you add healthy things to your diet,
(14:16):
not even taking things away necessarily. What's another, to quote you,
another easy win that people can say, you know what,
nineteen it's my year. I'm gonna get crap back on track.
I'm gonna make sure I go and get the spinach
and the proteins and all that stuff. What's another easy
win for your diet for just anything and overall health fitness.
(14:37):
What's another thing? What's another I guess first step for
your clients. So I always start out by a few
basic goals, and it's just like man, and it's funny
we're talking about Sean Stevenson earlier, and he talked about this.
He he has a clinic where people come in and
they'll come in obviously, you're only gonna go into a
(14:58):
clinic if you really are feeling bad. And he's like,
what I would always do is I would I would
take I would make the person wait, you know, they're
they're appointed, would be a five. I would wait around
until five fifteen to take them. In Between that fifteen minutes,
I would make sure someone would go give them a
glass of water. And and he said, of the time
(15:19):
they'd come in, they're like, you know how I was
feeling really bad all this time, but I actually feel
a little better today. And it's like, okay, how much
water you drinking on a regular basis? So I always say, like,
let's let's get consistent with that. You know, like listen,
if if you drank the right amount of water that
you're supposed to drink for the nineteen it would be
(15:42):
you'd be a different person. It's it's insane because not
only is that going to do your body wonders, but
it just opens up capacity. And that's what easy ones
are all about. Now that you feel a little more
clear headed in your day, you can kind of think
I probably should go meal prep some things, and that
would be my next one is two, meal prep some
(16:05):
type of protein for yourself. Meal prep doesn't have to
mean five days or you know, thirty five different containers.
Meal prep could mean that you make lunch for tomorrow,
just having it ready, just set yeah, just set yourself
up for something, you know, and and protein. Like for me,
meal prep is literally just really just making the ground turkey.
(16:28):
I'll make like two or three pounds of it, and
then the next day I'll be like, all right, how
do I want to eat this? Throw some spinach, maybe
wrap it up in a tortilla with the avocado. Tomorrow
maybe I want to you know, get some rice and
do something else with it. But there, it's ready. You
don't have to go grab a sleeve of oreos, which,
(16:49):
although delicious, not as good for you. And I don't
have to cook anymore. You know that that's what holds
people back, is they get home, I'm not cooking. You
know what's on Uber eats. Absolutely've done it tons of
times and you actually you brought up your your Instagram.
Your Instagram is actually pretty awesome. Um, can you tell
everyone what it is? First? Off easy wins, Mitch, which
(17:09):
is pretty easy to remember, and it's wins plural, right,
easy wins mitch. Um, you post a lot of stuff
where you're you we'll do like a this or that
type of type of post, or like you'll post about
your easy wins for that week, And I guess it
goes back to kind of why we're talking to begin
with a lot of it isn't that difficult. Yes, you're
(17:32):
not going to go from being you know, out of
action for two years to being on the cover of
men's health. That's not that that shouldn't be your goal, um,
but it's not hard to just get into a better place.
And once you get consistent, once you get all of
those easy wins under your belt, you really you start
realizing more and more, Oh, this isn't that difficult, and
(17:55):
then it's more of a mental thing. At that point
then you're just like, you know what, I could go
to the gym for an hour, or I could go
do that Shawn t workout every day like he has
it planned in his calendar. All of that stuff starts
to make way more sense when you start attaining those
small things, you know, it's it's just like becoming CEO
(18:15):
of a company. You're not just going to go from
college to being a CEO. You're gonna get that crappy job,
but that's gonna be the easiest thing for you to achieve,
and then you grow from there because you're like, oh,
that next step doesn't seem so far away now, Well,
isn't it funny? How like everyone understands that in other
areas of their life, right, Like people get that, but
(18:35):
then when you approach their health, they're like, no, I
want to be I want to lose twenty pounds tomorrow
next week. Yeah, And it's like none of that stuff
works like that, And it's crazy being the more I
get into this field, the more people I work with,
I'm like, all this nutrition knowledge that I have, like
(18:56):
not much of it really comes into play. More of
it is like, how can I just at you to
do the things that you probably already know you need
to do. And that's why I think that the word
fitness coach or health coach makes so much sense, because
you're that knowledge is there. Everyone for the most part
knows like, oh, eating ground turkey is better than eating
a burger from five guys, which I go to all
(19:19):
the time. Um, people know that, but it's just getting
them to do that, coaching them through it. And that's
what That's what I love about your podcast is that's
what you do. And at the same time you a
lot of the fitness podcast that I've listened to in
the past couple of years, they all just get a
little too detailed. And for of the population, none of
(19:43):
that matters because not that many people are trying to
be fitness models or go to the Arnold Classic and
win a medal. It's just people just want to be healthier,
live longer, hang out with their kids longer, run around
with their kids, and not have knee pain because they're overweight. Um.
And that's why I want everyone to go check out
your podcast, which is also available on the Ihart radio app.
(20:04):
We Got You Into the Family, which is fun. Definitely
on I Heart on everything else as well. You could
just search easy Winds. It's just called the Easy Wins Podcast.
I'm happy to chat with you on Instagram if anyone
has any questions like that. But now, I mean, the
reason I did start that was because you're right, everyone
talks so deep. I just didn't see like much out
(20:27):
there for someone who just like didn't really care, but
wanted to live a little healthier because that was my thing.
Like I'm not like a huge fitness and health geek,
Like I just like doing it and I know that
it can improve everything else in my life, and I
know it can do that for other people. But I
feel like there was that barrier for myself and a
lot of people is like, I'm not a fitness freak. Well,
(20:49):
I think it also comes down to like, oh, I
don't want to sit there in time out when I'm
eating my protein after my workout. But it's like, okay,
don't don't. Just have the protein and work out and
eventually it'll all make sense because I think it we
we do often get two in the weeds with it,
two into the details where it's like, oh, well you
(21:09):
have to have your protein an hour after you work out,
or have this before you work out, and this before
seven o'clock. It's like, just the right things, be active
and you'll get there. People who follow their passion while
working their regular jobs know how to hustle get inspired
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