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Fat M.E.L.T-ing Radio — Fitness & Nutrition
Fat M.E.L.T-ing Radio

Fat loss, weight loss, building lean muscle – getting in shape and staying in the best shape of your life is HARD! And no body else recognizes that more than Fat Loss Expert Joe Carabase, who has transformed thousands of everyday people through his fitness company, the m.e.l.t. Workout and even confesses personally that he often struggles sometimes to find the desire and/or time to train. But over the years of trial/error and working directly with people of all fitness levels, Joe has discovered very simple methods of finding motivation to workout, building lean muscle without getting bulky, becoming stronger burning fat at rest, becoming more flexible, losing weight around your waistline so your abs can show and most important, feeling GREAT on the inside. You’ll get his cheat sheets and much more so you have everything you need in fitness, nutrition, the mindset game to get (and stay) lean through the day to day grind. If you are looking for practical fitness & nutrition advice and daily inspiration – this podcast is for you!

Latest Episodes:

Podcast: "Amori Fati" + Kettlebells, Flows and More With The Primal Swoledier Eric Leija Jun 24, 2019

Show notes

On today's episode of The Fat m.e.l.t.ing Radio fitness podcast, Joe interviews the "Primal Swoledier Eric Leija! Eric is an Onnit Kettlebell Coach and runs his own workshops all over the country! In this week's Monday motivation, Joe talks about the importance of the Latin phrase "Amor Fati" and how that's important to your happiness. During the interview, Eric shares some of his best kettlebell cues, how he structures his workouts, what he would do if he was limited on time and much more! Show notes -Lateral Activation/Lateral Tension: Rooting yourself into the floor (through fingers/hands and toes/feet) to create the necessary tension to increase your strength. For example, spreading the floor apart with your hands in a push-up or the floor apart with your feet during a swing or squat. -Kettlebell cues to prevent flop back from kettlebell - grab the kettlebell so that your shoulder is packed and internally rotated, with a soft grip on the KB, pull through your back/lats, keeping the KB tight to the midline of the body with your elbow tight, zip it up like your zipping up a jacket then punch your wrist up (keeping your wrist & elbow tight). -Flows are a way to put movements in sequence to increase the training effect and add both a fun and beautiful element to your workouts. -Eric develops his own flows by testing movements back n forth, to find the best matches for fluidity to see which work best together -Eric structures his workouts in the following way: "The meat" or the main lifts, isolation or single joint movements and conditioning -When short on time, Eric uses the EMOM or every minute on the minute where you pick 1-4 movements for a set amount of reps, then utilize the rest of the set for rest. He tests it out for a few rounds to find the right rep scheme/weight to use first. -Eric creates programs he wants to see and tests them all out himself. -A typical day for Eric: Cardio or a KB flow in am, lift for 20-30 minutes then 10 minutes of cardio like jump ropes if he has time or pulls ups -You must be mentally strong for what you ask for -"everything worthwhile is going to be difficult." -Eric's favorite on the go snack is yogurt made from coconut. Related Links https://www.animalflow.com/about/meet-our-team/mike-fitch/

Clinical Nutritionist Jay Robb - Hang Loose & Regain Control Of Your Diet & LifeÂ Jun 17, 2019

Show notes

On today's episode of the fat melting radio fitness podcast, Joe interviews Clinical Nutritionist and creator of the number 1 Premium Protein in America, Jay Robb. On today's episode, Jay and Joe talk about the science of various low carb diets and keto, carb cycling, subconscious re programming and much more!

Joe Carabase is a Nutrition Specialist, Fat Loss & Strength Coach, Speaker, Author & CPPS

Joe is the Creator of The M.E.L.T. Workout & the Fat M.E.L.T.ing Radio Podcast.

He has been touted as: "America's Fitness Coach For Busy People"

Connect with Joe on your favorite social platforms at:

http://www.meltworkout.com

http://www.joecarabase.com/

FB: https://www.facebook.com/#!/joe.carabase

Insta: @joecarabase

Celebrating YOUR Direction & How To Count Your Macros Jun 10, 2019

Show notes

On Today's episode of the fat melting radio fitness podcast, Joe does a solo cast with a Monday motivation segment and a detailed segment on what macros are and how to count them for your body type so you can find the right nutrition/diet plan that fits you! Show notes/Takeaways

Set goals to determine what path to head down, but celebrate the direction you're heading vs. actual progress towards your goal

Macro nutrients give you energy and they are protein, carbohydrates and fat.

Counting your macros is a way of eating where you eat a set of each type of nutrients based on your body type and goals

NOTE, there is NO perfect equation for finding out exactly what to eat and how much. Its each of our responsibilities to try and figure out the best approach that fits our body

There are three body types: Ectomorph, Mesomorph & Endomorph. Below is a general breakdown of each body type with approximate guidelines. Ultimately its best to listen to your body and see how you feel.

Ectomorphs typically are thin or petite and have a harder time gaining weight. Typically, they have a higher metabolism and should eat a higher carb, lower fat. A good percentage to start would be 55% carbs, 25% protein and 20% fat.
Mesomorphs are more athletically built and have an easier time losing fat/gaining muscle when integrating a clean diet & consistent workout routine. Their profile should be more balanced; 40% carbs, 30% protein, 30% fat.
Endomorphs have a harder time losing weight/fat and are naturally softer/less natural muscle. Their profile should be a higher fat & protein, lower carb 25%, 35% protein, 40% fat.
You then take the percentages off of your total caloric intake. You can use your BMR from your inbody or the formula below to determine a baseline of how many calories to consume:

Working out 0-2 per week: 11 x your ideal bodyweight = total calories per day Working out 3-4 x per week: 12 x your ideal bodyweight = total calories per day Working out 5-6 x per week: 13 x your ideal bodyweight = total calories per day

From there, you would break down the amount of calories per macro nutrient

Protein % x Total calories / 4 = total protein grams Carbs % x Total calories / 4 = total protein grams Fat % x Total calories / 9 = total protein grams

Lastly, you can divide the total number of grams over the amount of meals you will eat each day or plan ahead for your dinner and or lunch then work backwards through snacks to hit your macros.
Remember, this is NOT a perfect equation! You'll have to test it out for yourself but this will give you a solid starting point.
If you'd be interested in taking the guess work out and getting a personalized macros profile, email joe@meltworkout.com

Taking Control Of Your Diet with Brendan Kehde Jun 03, 2019

Show notes

On today's episode of the "Fat Melting Radio Fitness Podcast," Joe interviews Holistic Health Coach Brenden Kehde! Brendan and Joe discuss ways you can change your behaviour around nutrition so you can get to the root of the problem as well as many other nutrition tips to help you incorporate eating clean into your lifestyle.

Living Better With Danny Kola (EXPLICIT) May 27, 2019

Show notes

On todays episode of the fat melting radio fitness podcast, Joe interviews Danny Kola from the Danny Kola Podcast! On today's episode, the guys talk about the mindset as well as tips to live better! Danny shares his daily non negotiables, his weekly workout regimen, daily diet and much more!

Eating Lean Clean & Green With Women's Health Fitness Star Nikki Metzger May 20, 2019

Show notes

Nikki shares her simple yet extremely effective on nutrition and takes us inside her journey into pregnancy as a Women's Health Fitness Star & Nike Master Trainer. We talk fitness and nutrition for women who are pregnant and most important, the mindset of celebrating your pregnant bod!

Part III of 10 Good Reminders To Live By PLUS REPLAY OF "A Motto To Live By" May 13, 2019

Show notes

Why Diets Suck With Josiah Novak May 06, 2019

Show notes

On today's episode of the fat melting radio podcast, Joe interviews Josiah Novak again and this time the guys discuss diets & why they suck!

Connect w Josiah

@Josiahfitness

Truetransformations.com

Book – Diets Suck.

Podcast The True Transformations Podcast

Show notes:

On motivation for life, if you pursue X goal and it goes horribly wrong, whats the worst that can happen?
Fear is self created without any bias in reality
Nutrition is compound interest in that the effort you put in will work for you later.
Be aware that snacking can make you obessed and always thinking about food. If this is a problem for you, don't snack and instead have bigger meals.
Random Diet tips;

o Remove "crap" from house

o Simplfy your process to eat clean

o Make your diet your own – pick things that have worked for you in the past

Tips for grocery shopping for clean foods:

o List everything you need ahead of time for meals you're going to make

Expressing Yourself with Steel Mace Expert Leo Savage Apr 29, 2019

Show notes

On today's episode of the fat melting radio fitness podcast, Joe interviews Leo Savage! Leo is wildly known as one of the world's leaders in Steel Mace training but his path to get here was full of ups/downs, and mostly downs. On today's episode, Leo shares his story, lessons he learned along the way and much more!

Learn more about Leo's services at www.steelmaceflow.com and follow @leosavage online.

Show notes

Learn to express yourself
Recognize that not everyone might be ready for or accepting of what you are here to provide but that's okay. You'll find a community of people who resonate with your message who you can best help
Become a great thinker and mover!
Your identity does not have to be stuck to anything that is not serving you. Find a mission that empowers you and let that be your guide.
"Small decisions" are the big decisions
When coaching someone who is stuck on a movement or if you feel stuck on a movement, forget normal cues and focus on "making this movement look beautiful."
Don't be an X person, be yourself

Make Movement Your Medicine With Kevin Carr CSCS & LMT Apr 22, 2019

Show notes

On today's episode of the fat m.e.l.t.ing radio podcast, Joe interviews Licensed Massage Therapist, Certified Functional Strength Coach, Certified Strength & Conditioning Specialist. Kevin and Joe discuss how to become more preventive against injury instead of being reactive, the importance of really good basics, root cause of neck issues & Plantar fasciitis, how to stay fit as you travel and much more!

Show notes

Rather than place band aids on stuff, audit whats going on and ask "why?"
Think preventive NOT reactive
The quality of exercise determines the outcome
Neck issues are often result of us living in an extension based world

o Made worse by stress and respiration issues (vertical breathing patterns).

o Reset respiration problems by checking in throughout the day to see where breathing is coming from and focus on using nose not mouth.

o Think "360 degree" breathing or "everywhere breath" around your low belly, sides and low back.

Shin splints/ Plantarfasciitis are often caused by overuse injuries (50% load, 50% muscles) and poor mileage management.

o People often make the mistake of "running to get fit" when it should be "getting fit to run."

Training shoe spectrum:

o First and foremost ask –"how do you feel" in the shoes?

o Practice home foot care; roll bottom of your feet, wiggle your toes, make an arch and work on ankle mobility.

Travel Fitness & Nutrition: Find things you can do when you're traveling.

o "You can't make perfection out of an imperfect schedule."

o Focus on keeping a healthy routine, even as small or different as it might have to be.

o Think 1 x 365%

o Its not about the one off, its about the cumulative result.

o Identify healthy snacks you love and bring them with you.

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