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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:

The Values Factor with Trevor Buccieri Apr 15, 2019

Show notes

On today's episode of the fat melting radio fitness podcast, Joe interviews fitness entrepreneur Trevor Buccieri. Trevor is the founder of the Core Capacity fitness franchise and author of several books. On today's fitness podcast, Trevor and Joe talk about how to find & understand the motives behind your actions so you can be more aligned, Trevor's fitness & nutrition routine and much more! Show notes

"Jump into the fire as much as you can so you can become stronger in the face of adversity"

Think of your values as a snow flake, no two are alike
Your values are just as important as the next person's.

Platinum rule: Treat others as they want to be treated
To link goals to your values, simply question how is the thing you want (goal) going to benefit each one of your values? Then continue to ask the same question; why is that important?
The value determination process will better help you understand what really matters - this connection to your deeper reasoning will make it more likely that you follow through with what you have to do in order to achieve your goals
Trevor's process for when he is stuck in his own head: Do a mini workout and mini meditation
In talking about productivity, having the one main project that takes most the focus/time then the passion/creative project that is an investment for the future.
True goal of fitness and finding mindfulness is that both are tools to help your overall being, not to achieve a surface level result i.e weight loss. These goals are an important part of the conversation but cannot be the main reason for you to get healthy as they lack the depth required to persist through hard times.
Chinese Water Treatment: Drink around 32 oz of water first thing in the morning then fast for 40 minutes
Trevor's workout routine includes drop sets where you do a weight for a set amount of reps, then immediately lower the weight hit another set of reps and repeat for 3-5 sets.
Tempo training or manipulating tempo of a movement to create more intensity. For example with a push-up, lowering yourself down for 3 seconds, pausing for 1 second then pushing yourself back up for 3 seconds.
Got to make your workouts fun and look for ways for them to not only serve your goals but that you actually enjoy.
Working out can be an art - its all about what you're looking to get out of it

3 Truths, Macros and MORE with Joe Apr 08, 2019

Show notes

On today's episode of the "Fat m.e.l.ting Radio" fitness podcast, Joe breaks down "macros." Today's Monday motivational segment is based on 3 truths Joe has learned through his struggles over the years to help you avoid making the same mistakes. Macro nutrients are our major sources of energy; protein, carbohydrates and fat. Counting macros is a very popular way to eat as it leaves out the guess work, however its often misguided and is not the best diet/way to eat/nutrition plan for everyone. So sit back and enjoy as Joe sorts through the noise. Show Notes

Macro nutrients are protein, fat and carbohydrates
Protein & Carbs are 4 calories a gram and fat is 9 calories a gram
Counting macros is a diet/way to eat/nutrition plan in which you have a set percentage of how many calories you eat of each nutrient based on the total amount of calories you should eat.
Several factors go into choosing your macros and should not be something an app randomly spits out

You must first identify what your goal is; whether to lose fat or build muscle then from there balance out a bunch of factors such as how fast you metabolize to find your total calorie intake, then multiple by either 125% if your goal is to build muscle or 75% if your goal is to burn fat. From there you need to work with an expert to identity what percent of protein/carbs/fats you should have each day to determine how much you should eat at each meal.

The percentages range from 30-40% of protein, 30-40% carbs and 20-40% fat.
From there, you should work with an expert to monitor how you feel and make the necessary adjustments

Joe is currently helping people with their macros. If you're interested, email him at joe@meltworkout.com. A personalized macros profile is $97 and 6 weeks macros coaching is $197.

Some of My Trials, Tribulations & Lessons Learned - Interview From the Danny Cola Fitness Podcast Apr 02, 2019

Show notes

On today's episode of the fat m.e.l.t.ing radio fitness podcast, Joe shares an interview he did on the Danny Kola Fitness Podcast. Danny interviews Joe on how he got started in fitness and life lessons learned along the way.

Eating Raw, Natural & Fresh with 3 Natives Founder Anthony Banbino Mar 25, 2019

Show notes

On Eating Raw, Natural & Fresh with 3 Natives Founder Anthony Banbino

On this week's episode of the "fat m.e.l..ting radio fitness podcast," Joe interviews 3 Natives founder Anthony Banbino! Anthony shares his journey into becoming an entrepreneur, success lessons learned along, tips on juicing, what makes Acai so powerful as well as healthy recipes like their famous Berry Salad and how to make your own buffalo & vinaigrette dressing. Takeaways/Show Notes

Acai - pronounced "Ah C I" is a Brazilian super fruit
Acai has healthy fats, dietary fiber and a strong anti oxidant profile
Be careful - the sorbet form of Acai has a high suger content. Acai by itself is very bitter
Two ways to juice: 1) Cold Press Juicers (a.k.a. Masticating Juicers) These newer juicers extract juice by first crushing and then pressing fruit and vegetables for the highest juice yield. Because they don't produce as much heat, they keep more of the fresh ingredients' nutrients intact. 2) More common method is Centrifugal juicers work by using a flat cutting blade on the bottom of a rapidly spinning strainer. The cut produce is forced against the juicing strainer through the use of centrifugal force. With this method, its best to consume within 15 minutes to retain nutritional value.
Berry Salad: Suvi chicken, sliced almonds, feta cheese, romaine lettuce, spring mix, sunflower sprouts, strawberries and balsamic dressing
Buffalo dressing: Greek yogurt base (from goat milk), franks red hot sauce and you can also add canyon pepper
Balsamic dressing: Extra virgin olive oil, mustard and balsamic dressing
To keep Avocados from browning: Lime citrus zest
To keep pears and apples from browning: put into water with lemon
Tip for bananas: Buy green tip, harder to open but make for a nicer presentation

Resources

Distributor: https://www.sambazon.com/
Kai- Kai farms, Hobe Sound

Confidence: Where It Comes From & How To Build It with Steve Knox Mar 18, 2019

Show notes

Lack of self belief is often a result of one of three things:

Current challenge is bigger than current skill set
Competency is bigger than current challenge
Neither skill set or competence (apathy)

We are wired for safety
Take a little risk, small risk today!
You feel stuck because you think you're stuck
Victim mindset: Woe is me/self pity
Complaining is verbalized fear: Its empowering because you can blame others, blaming others takes responsibly off. Instead, find someone else to serve
Choose faith over fear
Head towards hard things

Related Links Steve's Confidence Book: https://www.amazon.com/Confidence-Science-Self-Belief-Steve-Knox/dp/0648130002

Fixing Neck Pain, Plantar Fasciitis, Tennis Elbow & More with Dr. Z Mar 11, 2019

Show notes

Show notes/Take Aways

Most neck pain originates from posture from looking down at computer at the wrong angle and looking down at texts
Dr Z recommends reading texts from eye height
Neck strengthening exercises:

1. Stand against wall and practice titling chin down as the top of your head touches the wall. 2. Figure 8's: Look up to the right, down to the right, up to left, down to the left 3. Yes/No's: Exaggerating head up/down, side to side

Joe's numbness in his forearms could be a result of Thoracic outlet syndrome
Mayo clinic defined TOS as: Thoracic outlet syndrome is a group of disorders that occur when blood vessels or nerves in the space between your collarbone and your first rib (thoracic outlet) are compressed. This can cause pain in your shoulders and neck and numbness in your fingers
Tennis elbow is pain from outside the elbow, golf elbow is pain from inside the elbow.

-Supination stretch: Palm down, turn chest away -Roll lax ball as you flex and extend wrist -Turn forearm upside down, roll as you flex/extend

IT band: Big misconception is people try to roll directly on it, want to roll above or below it.

To help with the pain from a tight IT band, roll the TFL with a lacrosse ball and work into the pigeon stretch.

Plantar Fasciitis: Roll bottom of foot as you flex/extend ankle and stretch calf
Piriformis Syndrome: Get into pigeon stretch and also sit on lax ball on chair, bring knee to chest. If too intense, put towel above lax ball and or use tennis ball.

Related Links Jordan's Office: https://pbelitewellness.com/

Carb Rotating & Diet Talk With Joe Mar 04, 2019

Show notes

Show notes/Takeaways

Carb rotating is working in high and low carb days each week
Best of both worlds!
Higher carb days: 1. Benefit from anabolic environment from carbs 2. Preserve muscle tissue 3. Support growth
Lower carb days:
1. Maximize fat burning
2. Keep insulin levels lower (as opposed to heavy carb intake all the time).
Joe rotates carbs on days he does more strength based workouts
Practical benefits is that it's good for the mind, there's less risk of "last meal mentality."
Types of carbs Joe likes to rotate in: sweet potato and gluten free oatmeal
Joe's detox shake*
Joe's "post vacation cleanse protocol"
*"Detoxing" in this context is more to give internal organs a break and flush system. This is not a proven detox of cleanse.
Related Links 1. Kodiak Cakes https://kodiakcakes.com/?gclid=EAIaIQobChMIwpX18pjp4AIVwkOGCh1ZLQm8EAAYASAAEgIMGvD_BwE

Finding Alignment For Lasting Results With Jeremiah Eskew Feb 25, 2019

Show notes

-Connect with gut feeling, it's the guiding piece that resonates inside/out. -Focus on real foods; avoid processed foods that create inflammation inside -With exercise, find something you like to do, don't try to change too much at once -Utilize affirmations for self belief: Sit in silence, quiet the noise to connect to yourself. Use affirmations that have a deep connection and are meaningful to you.

Why Better is Better, The Power Of One Word and More with Coach Brendon Rearick Feb 18, 2019

Show notes

On today's episode of the fat m.e.l.t.ing radio fitness podcast, Joe interviews Strength Coach & educator Brendon Rearick. Brendon is a certified personal trainer through the NSCA and a Licensed Massage Therapist (LMT). He graduated from the University of Massachusetts with a degree in Kinesiology and later went on to pursue his massage therapy license at the Cortiva Institute. Brendon helps facilitate Mike Boyle's Strength & Conditioning Mobile Mentorships, MBSC Thrive & Certified Functional Stretch Coach.

Navigating Negative Emotions, Facing the Mirror & MORE with LICSW Janet Anderson Feb 11, 2019

Show notes

On today's episode of the fat m.e.l.t.ing radio fitness podcast, Joe interviews LICSW Janet Anderson! Janet Anderson has successfully worked with clients from newborns to the age of 82. She offers an array of services such as: diagnostic assessment, individual therapy, couples therapy, family therapy, crisis management, in-home therapy, skills training, guided relaxation/meditation, parent coaching, consultation, postpartum services for new moms and dads, and group psychotherapy. She works with elite and non-elite athletes preparing them emotionally for sporting competitions. On today's episode, Janet breaks down negative emotions and explains how to best deal with them, how powerful it is to face your worst self in the mirror and much more!

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