Fitness transformation is a journey taken by many. It's one that's an uphill battle for the majority. The start is usually exciting. The thought of being fit, healthy and strong is encouraging. The reality though, its a challenge. The one thing that'll keep you going, when the going gets tough is staying motivated. This show is a gem in my eyes. I know its going to benefit you through your journey to being fit. I named this month's show the "MAP to self motivation". MAP is an acronym covering the topics of (M)astery, (A)utomony and (P)urpose. We dive into each of these categories to help you figure out ways to incorporate them in your life so you can stay motivated. Make this something you grasp and you'll accomplish your goals. Please sit back, relax and enjoy this show! You'll like my special cohost.  Coach E!

Where are you now in your journey? The suggestions we gave from the first three shows focused on 1. Better Sleep 2. Healthy Snacking 3. Drinking Water. It's easy to hear what was said, yet harder to put it to use. Well, before we give you anything more, lets do the first few. So have we started implementing the "17 Proven Steps to Better Sleep"? Some of the easier things, get bright light, keep the bedroom clean and cool. There are more. Take a listen again on this show. Are your snacks healthier. Do you understand the benefits of snacking? The actual show explained. Go back and listen but hear this one first. Are you getting plenty of water? How much and from what sources. It's briefly mentioned here but go back and listen to the actual show. As I closed this show, be mindful of the importance of your health. It's vital! Also I am Coach E. I'm here for you!

We just discuss the value of drinking 300 liters (100 ounces) of water per day. Are there benefits? Yep. Is it necessary for everyone? Nope. There are reasons it's suggested to drink that much. There are also reasons one can get away with less than that. We mention this in the show. This show isn't too long, but it has points that may be helpful to you. We mention some products we use though we're not affiliated. These products may help you get enough water each day. The article we referenced is evidence based so we feel confident that what's presented is beneficial for all. Take a listen, someone even attempts to sing in this show. We hope it's enjoyable but mostly beneficial. We appreciate your feedback. 

What is healthy snacking? Reading the labels and making sure it's healthy for you. Make sure of the portion sizes. Dee mentions eating snacks that don't have labels. Great idea that produces healthy snack habits. Why is this important? We will snack and why not make it something less processed and beneficial for you. Snacks are good to help you from overeating at meal times. Eat your main meals and snack in between. I advocate eating every 2-1/2 to 3 hours. Why? Helps to maintain blood sugar levels. Prevents over eating at the three main meals. Dee even mentions snacking after dinner too. How does she explain this. Hear her mimic stomach grumbles. We push that you resist restricting yourself. Do what is sustainable for you. I also give Derrick (a previous guest) an honorable mention. I hope he's sees it that way. What do we suggest to have as your snacks? We plan to provide ideas in our social media posts. We hit on the real problem of unhealthy snacking, our emotions. There is a simple and easy solution. This should be helpful. Sit back, relax and enjoy this show.

Last show of 2020 encouraged "flipping the script". Fitness tends to focus first on exercising, then diet. We suggested flipping that idea and put sleep first. This episode helps you consider how to make sleep your fitness focus for the new year. Getting good sleep for 2021. We provide 17 tips as derived from an article on healthline. We mention how we used some of this tips now or in the past. Take a few and use them throughout the year. Keep the ones that work for helping you have restful nights. The tips: 1.  More Bright Light 2. Less Blue Light 3. Less Caffeine 4. Reduce Naps 5. Sleep & Wake Times 6. Melatonin 7. Other Supplements 8. No Alcohol 9. Bedroom Environment 10. Bedroom Temperature 11. No Late night Eating 12. Relax 13. Relaxing Bath 14. Sleep Disorder 15. Comfy Mattress 16. Exercise Regularly 17. Nocturia (Your word of the podcast)- What does it mean?  Take a listen and learn what you can do to improve your sleep habits. Some of these might be new for you, I'm sure it will be beneficial. Let sleep be your medicine. See what these tips mean for you. Listen and Enjoy. Find me on IG instagram.com/coach_ericdunston. Find Dee Bey on IG: instagram.com/dbeyandh2oclean. 

In this show we discuss making a plan for your 2021 new year. Most people make resolutions to improve themselves in several ways for the coming year. The goal typically center around making fitness and health a priority. We dive into that aspect during our dialogue. We offer simple and beneficial tips that alter the norm. We highly encourage taking a different path to gaining good health because the typical format hasn't always worked. Covid-19 is still an issue, which has led to staying home, less mobility and likely unwanted weight gain. The order of the show encourage you to ponder, plan and prepare. Ponder where you are for starting your journey (Mentality). Plan how you will begin this journey (Schedule). Prepare to get going. This is possible with a little bit of know how. Listen to our discussion, you'll be glad you did. Just for mentioning this show or PIE100 I will give $100 off my first month in either of my two fitness programs. Do this first, make an appointment with me for your complimentary fitness assessment. Appointment w/Coach E

This episode is big for 2020. At the recording of this show we are halfway through the year. A global pandemic is ravaging the world. The United States is feeling the brunt. We are asked to remain indoors as much as possible. It's at a point where you don't wonder if you know someone that's been affected. You actually do know someone. In fact I personally know of a few friends that have come down with the virus. In this show we invite two fitness trainers to explain how they are managing. The fitness centers have closed temporarily. Some have reopened only to suggest closing again. There is also protests and riots for equality going on globally. People are affected in so many ways. Working from home, losing their jobs, feeling anguished over being isolated, you name it. So the questions we answer in this show: How has it affected you? How can you cope? What can you do going forward? The answers to these questions and just the conversation may help you at this time. One of our special guest coaches actually does online Zumba classes. You are welcomed to reach out to her and let her train you. Divone Bethea can be reached on Instagram here: divone.bethea you can Direct Message her. My wife Michelle is the guest host of the show. We both offer insights on how we are coping and what we will do going forward. Michelle is a Food and Fitness coach looking to help you with your health and wellness virtually. You can reach Michelle here: mdjazzfitIG on Instagram or here: mdjazzfitFB on Facebook. As the host of this show I absolutely love fitness and exercise. Over the years I've had to recognize my limitations and focus more on helping others. Do you need one on one fitness training? I offer that through online fitness coaching. I am certified in many areas and recently completed my certification as a Transformation Coach. My company is Physique Improvements. If you would like to contact me personally for a complementary fitness assessment make your appointment here: Appointment w/Coach E. You can also reach me on Facebook here: Eric Dunston FB or on Instagram here: ewd2fitIG. Send me a direct message so we can connect. I hope this show provides you with the hope and encouragement to add fitness as part of your weekly routine. Whether its two times or six times per week. Keep it consistent. Feel free to listen to my other shows and to reach out to the coaches that are waiting to guide you.

This show goes into the science behind what we need to do to train our brains through exercise. As a fitness coach I'm far from being a neuroscientist. But from the article I'm referencing,  I certainly understood the benefits of using cardio/aerobic style equipment to help the brain. What does it take? A little knowledge and effort to get our minds and bodies in motion. The process starts with the why, which I go over in this show. Then we touch on the what, which are the forms of exercises you can do in a gym and if you don't have access to a gym. One of the key areas is, we all face stress throughout our lives. Our brains are stressed throughout the day. How then, can we make use of simple exercises to relieve that stress? I explain this in this show. Hopefully you all will benefit from listening to this episode of Beyond the Workout. I've also added a brief personal "commercial" with a special offer for my listeners. Then I add an interesting workout program for the few that detest exercising but know they need to.  I accept any and all suggestions for future shows. What topics are of interest to you? Those of you who are my contemporaries, over the age of 45, we have health concerns. We are constantly looking for ways to be mentally fit and sharp. As well as feeling physically fit and energized. Those concerns are areas I want to address. True, this show is Beyond the Workout, where we talk about more than just exercise, but at times we will reflect on beneficial workouts and exercises for our age group. Take your time and enjoy the show. Feel free to listen to other shows the I've presented. The topics are always helpful.  In the meantime, take care of yourselves. Live wisely, and when it comes to your fitness, do it for you, do it for health and do it for LIFE! Reach out to me through my website www.ewd2fit.com and make an appointment for an assessment. Here is where you can gain access to the two programs I mentioned in this Train the Brain show: I DON't WANT TO WORKOUT Program & TRY VIRTUAL TRAINING. 

Your brain is king! It should be highly valued. It's what makes you do what you do. It is vital to keep it fit and healthy. The foods we speak of here are attainable and mostly affordable by most people. We discuss each of these vital foods, give suggestions on how to prepare them, including how we use them personally. Then we drift off to another subject that is a pet-peeve of my guest. You'll have to listen to find out. Sit back, clean house, move along in traffic and enjoy the show. I'm your host Eric Dunston, providing you a podcast to listen to, learn from, and grow! Coach E.

When you look back and consider your fitness and health, what would you have done differently? If you’ve ever asked yourself that question what would you change? We discuss that very topic in this show. The topic came up when I ran across an Instagram feed and someone actually brought this up in his post. Take a listen. Also we touch on what to do going forward and the subject of decluttering your home. Why is this significant to a healthy lifestyle? Listen and see. This is also the show I introduce the new podcast name: Beyond the Workout. The name was chosen because a healthy lifestyle includes more than just exercise. Take a Listen, Learn and Grow. Coach E.