Fit Plug

Episode 18-How to Be Successful in EVERYTHING You Do Feb 19, 2021

Learn from the best on this 18th installment of the Fitplug Podcast! Today DP sits down with mr2weeksout AKA Jason Lobdell to discuss their stories, how to be successful in your personal goals, business endeavors, and so much more!

For more on our health and fitness services, visit www.heatxtreme.com

Episode 17-Lori Taylor, CNP Dec 17, 2020

In the 17th installment of the Fit Plug Podcast, HEATXtreme Coach Ron Jones sits down with long time client and friend, Certified Nurse Practitioner (CPN) Lori Taylor.

Throughout the podcast, the two discuss the real and severe existence of COVID-19, why it's critical to take precautionary measures for a temporary period of time, the demographic that is effected most, why our lack of understanding of the disease lead to traumatic cases in the US, why focusing on your health at this time is so important, how Lori structures her day, what diet structures work for her, Ron's stance on diet preferences, Ron's 3 keys to mastering your health, and much more!

Be sure to follow all of our channels on IG at

@fitplugradio

@heatxtreme

@heatchallenge

@heatperformance

For more on our workout programs visit www.heatxtreme.com!

Episode 16 (Malak)- Do I need to track calories and macros to lose weight? Nov 19, 2020

In the 16th episode, host Malak Al-Mousa sat down to discuss if you need to track calories or macros in order to lose weight!

Throughout, Malak gives a background on her family life, how to balance a healthy life without being restrictive, why it's important to track your food (at least temporarily), how to set realistic weight loss goals, putting weight loss into perspective, and her greatest 3 tips to incorporate into your daily routine for weight loss!

For more of her content, follow Malak on IG @livewellwithmalak

For more on our products and services, visit www.heatxtreme.com

Episode 15 (Chania)- Stephania Ergemlidze Nov 12, 2020

In the 15th installment of the Fit Plug Radio Podcast, Chania Ray sat down with friend and fellow influencer, Stephania Ergemlidze.

Throughout the podcast, both discuss how they got started with their first passion-basketball, the first time Stephania met Meek Mill, how she got started on social media and what it's like to be a social media "influencer", her exercise and nutrition routine, and her mindset going into every day life!

For more of Chania and Stephania's content, be sure to follow them on Instagram @chaniaray and @stepheniae

For more on our products and services, be sure to visit www.heatxtreme.com

Episode 14 (Ron)-Dr. Cheryl Tolliver, MD Nov 05, 2020

In the 14th installment of the Fit Plug Radio Podcast, Ron sits down with Pediatrician Dr. Charyl Tolliver.

Throughout the podcast, the two discuss how Charyl made a life changing career from being an engineer to a pediatrician, starting medical school at 35 years old, challenging herself to run her first half marathon at 43 years old, the measures the general public should take to combat COVID-19, the importance of developing habitual routines/how the younger generations can become more active in today's world, a hack to eat healthier on a consistent basis, becoming aware of our mental health during COVID, especially among kids & teenagers, why we need to surround our children with healthy foods, the importance of having quality relationships with our loved ones, and why we need to get sunlight on a daily basis!

For more on our programs, visit our website at www.heatxtreme.com!

Episode 13 (DP)-Mike Rashid Oct 22, 2020

In the 13th Installment of the Fit Plug Podcast, host DP sat down with influencer and entrepreneur Make Rashid.

Throughout, the two discuss an array of topics such how Mike got into fitness, the business ventures both have made throughout their career, his relationship with fitness legend CT Fletcher, how he got started on social media, life on the west coast compared to the east coast, raising kids in this day and age, and where Mike takes his brand from here!

For more on HEATXtreme, visit our website at www.heatxtreme.com

Episode12 (Ron)- "Directing" Your Health In the Right Direction w/ Wes Armstrong (@wuzgood) Oct 01, 2020

In the 12th episode of the FitPlug Podcast, Ron sits down with long time friend and Creative Director, Producer, and Film Maker, Wes Armstrong.

Throughout, the two discuss an array of topics such as Wesley's career and amazing achievements he's accomplished, his current workouts and nutrition, his mindset on making exercise a regular habit, waking up at 5 AM for success, prioritizing mental health and well being, and staying busy to balance it all!

For more about our workout programs, visit our website at www.heatxtreme.com

Episode 11 (DP)-Just Get Moving w/ Lita Lewis (@followthelita) Sep 24, 2020

In the 11th Installment of the Fit Plug Podcast, DP sits down with long time friend and trainer Lita Lewis (@followthelita).

Throughout the two discuss how Lita's story of how she got into fitness in the first place, her recent engagement, how to develop a mindset for success when you are at your lowest moments, how she build her social media following (family as she calls it), how her and DP became friends, her best advice to become a social media influencer, and the single best tips to get in the greatest shape of your life!

Lita spoke some highly powerful words throughout and gave her best advice to be successful in life and was an amazing guest!

If you want to get paid $5,000 for getting in the best shape of your life in just 6 weeks, visit www.heatxtreme.com!!

Episode 10 (DP)- From Out of Shape to Fitness Star w/Nicci Robinson Sep 17, 2020

On this podcast we feature special guest Nicci Robinson (@goldenfitnic) Her passion in sports and being active as a child got her to where she is today! Her journey in fitness was still a struggle and she started it when she went for a check up and realized she had 30% body fat. Shocked by this find she set out to change her life and opted for the cardio queen method. She believed the weights were for professionals only and didn't set foot in that area of the gym. Despite playing sports her whole life, she wasn't healthy and had no real understanding of nutrition. She filled a great sports aesthetic, but still overweight and out of shape, not working to her optimal level of performance. Sports solidified a foundation of discipline, which made other things in her life easier but she still had to retrain her mind and understand what is fitness, what does it look like, and what did she need to do to really shape herself. Listen to how she conquered her fears and strived for greatness while breaking down the barriers she had set up for herself.

For more information on our workout programs, visit our website at www.heatxtreme.com!

Fit Plug Podcast Episode 9 (DP)- The Building of HEATXtreme & Guruofabs w/ Deshaun Johnson (@guruofabs) Aug 27, 2020

In the ninth installment of the Fit Plug Podcast, DP sits down with long time friend and Trainer, Deshaun Johnson, also known as The Guru of Abs.

Throughout the Podcast, they discuss their longtime friendship, how they were able to see the future of the fitness industry before the wave, how one another played a role in the building each others brand, past and future collaborative efforts, and celebrities they both have trained!

Visit our website for more at: www.heatxtreme.com

Episode 8 (Ron) - The Health Perspective You Need To Hear w/ Dr. Kevin McCowan Aug 20, 2020

In the 8th installment of the Fit Plug Podcast, Ron sits down with his former client and retired Bariatric Surgeon Dr. Kevin McCowan.

Throughout the podcast, the two discuss an array of topics such as the correct approach to nutrition, how to approach weight loss in the correct manner, the importance of exercise on a regular basis, and a background of Dr. McCowan's expertise, particularly the use of Lap Band for appetite supression.

Be sure to check us out for health and fitness programs by visiting our website www.heatxtreme.com

Episode 7 (Ron)- Nutrition is the Key w/Malak Al-Mousa (@livewellwithmalak) Aug 10, 2020

In the 7th Installment of the Fit Plug Podcast, host Ron Jones sits w/ guest Malak Al-Mousa, NTP to discuss Nutrition and its importance in your every day life.

Throughout the podcast, they discuss topics such as how the way you eat will manifest itself in your body and your mind, why now more than ever it is the time to take care of your healthy, mind, body and spirit, and why more than looking a certain way, we need to focus on protecting ourselves and our loved ones with proper nutrition and diet.

Please rate, share, and subscribe if you found this content to be of value!

Episode 6 (DP)- The Round 7 Success Story w/ Former Heat Challenge Winners Brittani Lee & Percina Weathersby Aug 06, 2020

In the sixth installment of the Fit Plug Podcast with host Darrell 'DP' Patterson, we brought on 2 winners from the previous round of the HEAT Challenge, Brittani Lee and Percina Weathersby.

These 2 have quite the story to be told. From childhood friends to winners and accountability partners of Round 7, these 2 were able to completely transform their body in 6 weeks and create lifestyle changes that will last the test of time!

Listen to the full podcast to hear them and DP discuss their story!

Next HEAT Challenge starting September- visit www.heatxtreme.com for more details!

Episode 5 (DP)-Achieving Life Goals & Future Aspirations w/DP and Chania Ray Jul 30, 2020

In the fifth installment of the Fit Plug Podcast, DP sits down with the newest athlete of the HEAT Team- Chania Ray. Throughout, they discuss how they both turned their athletic careers into careers in fitness, their stories of becoming social media influences, and their future goals and aspirations. This podcast gives great insight on how to define success and how to be motivated day in and day out.

Episode 4- Steady State vs HIIT Cardio Jul 23, 2020

In the fourth Installment of the Fit Plug Podcast with hosts Darrell 'DP' Patterson and Ron Jones, they discuss the difference between the two most popular styles of cardio- Steady State and HIIT (High Intensity Interval Training). Throuhgout, they discuss the pros and cons of both, and who can benefit the most from either style.

The goal of the Fit Plug Podcast is to best inform and educate individuals looking to make a lifestyle change to create lasting habits. Both coaches Ron and DP have over a decade of experience in the Health & Fitness Field.

Episode 3- How to Organize Strength Training Routines Jul 16, 2020

In this third Installment of the FitPlug Podcast, Coaches DP and Ron both take you through how you are able to structurize different strength training styles into your routine. The Fit Plug Radio Podcast is a podcast that was built to help educate you to become smarter and better educated when it comes to exercise. Both Hosts DP and Ron have an extensive background in exercise and nutrition and have been dedicating themselves to the field for well over a decade!

Episode 2- Strength Training vs Cardio (Which one should you choose?) Jul 09, 2020

In the second installment of the FitPlug Podcast featuring Coaches Darrell 'DP' Patterson and Ron Jones, the two discuss the different benefits of Strength Training vs Cardio, how you should approach which one to pick, and which one may be more efficient for your time and goals.

Both DP and Ron have had over a decade of experience in the field of Health and Fitness. The goal of the FitPlug Podcast is to give people the best, most accurate pieces of advice and recommendations to create a long lasting and healthy lifestyle.

Episode 1- The Keys to Success in a Fitness Challenge Jul 03, 2020

In the first installment of the Fitplug podcast, hosts Darrell 'DP' Patterson and Coach Ron Jones discuss the 3 keys to succeeding in a fitness challenge- Cardio, Strength Training, and Recovery. Not only do they discuss how to succeed, but also provide tips on how you can create lasting changes through exercise and nutrition!

Episode#35: Lily's Chocolate Box :) Jan 28, 2019

Hey guys! Malak and Vic have been away from the recording table for the past few weeks due to the holidays and different schedules. This is the first episode back in 2019 and they wanted to catch up with each other as well as fill everyone in on what has been going on.Shout out to Lily's Chocolate!

Episode#34: Mindset and Gratitude Jan 23, 2019

Mindset is everything, it is what allows YOU to determine how you live your life. Are you happy with your accomplishments or are you disappointed with them? Is the glass half full or is the glass half empty? Are you focusing on the all the reasons why you think that you "can't" instead of being aware and open to all of the reasons that you CAN?

Mindset is EVERYTHING!

Episode#33: 6th Pillar of Health-HYDRATION! Jan 21, 2019

No matter who you are, where you live, or what you do...you are made up of approximately 55-60% water. So, why on earth would anyone think that it is a good idea to walk around under hydrated? Hydration effects everything from our ability to perform both physically and mentally to our digestive processes and our metabolism.

In previous episodes we have covered first 5 pillars of health; consuming a nutrient dense diet, healthy digestion, maintenance of healthy blood sugar levels, essential fatty acid consumption, and mineral intake and balance. Hydration is the 6th and final pillar of health and is by no means less important than any of the others. In fact, most people can survive up to 8 weeks without food but only a few days without water.

Malak and Vic discuss the importance of proper hydration, some suggested guidelines for ensuring that you are getting enough water on a daily basis, signs and symptoms of both acute and chronic dehydration, etc.

Health is our greatest wealth, let's find fortune together!

Episode#32: Wearable Fitness Trackers-Good or Bad? Dec 19, 2018

Hello everyone! The world of wearable fitness tracking devices has exploded over the past several years. There are so many different options ranging from multiple component chest straps to wrist watches and even rings. They offer a wide array of different metrics and can provide us with information regarding our sleeping patterns, our daily step counts, heart rates, HRV, caloric expenditure, and so much more. Whether you are considering purchasing one for yourself OR for someone else, you should make several considerations before you even begin investigating all of the potential options. Malak and Vic discuss some of the most popular options out there and provide a little more insight into the things you should consider before purchasing your fitness tacker.

Health is our greatest wealth, let's find fortune together!

Episode#31: Principle Training Dec 17, 2018

One of the major considerations one needs to make when resistance training, particularly when implementing it for long periods of time is the "mileage" that accumulates. How much wear and tear is the body experiencing as a result of the training itself? How much total weight and how many total reps, how much damage and fatigue are the musculature and nervous system having to cope with and recover from based on the frequency and intensity with which we are training? The goal is to meet but never exceed our max recoverable volume (MRV), however that is a challenging thing to accomplish. Over the years, through spending hundreds if not thousands of hours training and learning from others, you can from time to time come across very valuable and every effective tools, tricks and other knowledge that can forever change the way you approach the game. Malak and Vic sit down to discuss one of those gems that Vic discovered by way of a man named of Junior, more than a decade ago. It forever changed the way that Vic approached all types of resistance training and played a role in the overall training philosophy that he has developed over the course of the past 15 years.

Health is our greatest wealth, let's find fortune together!

Episode#30: Getting Back On Track Post-Holiday! Dec 10, 2018

Once all of the overindulgence of this holiday season has subsided, a lot of us are going to be looking for a way to get back on the wagon. Truth be told, getting back on the wagon is much more difficult than falling off of it is lol. Malak and Vic wanted to share a few tips on how we can all get over the hump during our return to normalcy. It is all about making simple, easy to implement changes that help us develop the momentum necessary to get the health train back on track and full of steam!

Health is our greatest wealth, let's all find our fortunes in 2019!

Episode#29: Surviving The Holiday Season-Tips For Success! Dec 05, 2018

The holiday season is upon us! Just because it is the time of year when many of us struggle to avoid delicious food and the frequent happy hour get-togethers, there is no reason why we cannot make it through to the new year without throwing away all of the hard work that we put in over the course of the past 11 months! In this episode Malak and Vic discuss tips for developing a holiday season strategy. They are easy and effective ways that you can help yourself stay on track with your health and fitness journey this holiday season!

Health is our greatest wealth, let's find fortune together!

Episode#28: Mineral Balance-The 5th Pillar of Health. Dec 03, 2018

In previous episodes, we have covered several of the pillars of health as defined by the practice of nutritional therapy. Pillar #1-Eating a nutrient dense diet, pillar #2- maintenance of a healthy digestive system, pillar #3- controlling blood sugar levels, and pillar #4- consuming enough essential fatty acids. In this episode, Malak and Vic discuss the 5th pillar of health in an NTP's perspective, mineral balance. We always talk about the importance of vitamins however we often fail to include minerals in the conversation. They are absolutely essential for countless biological functions, and for the maintenance of a healthy, happy mind and body. Please take a listen!

Health is our greatest wealth, let's find fortune together!

Episode #27: The Real DP-Part 2 Nov 28, 2018

If you did not catch the previous episode, The Real DP Part 1 be sure to go back and catch up on the beginning of the conversation!

Welcome, Darrell Patterson A.K.A the real DP, to the podcast! For those of your who enjoy enlightened, intelligent, motivational people and conversation...this is one episode that you do not want to miss. Get to know the fitness enthusiast, business man, motivator, father and all around intriguing individual who is the REAL DP!

Episode#26: The Real DP-Part 1 Nov 21, 2018

Welcome, Darrell Patterson A.K.A the real DP, to the podcast! For those of your who enjoy enlightened, intelligent, motivational people and conversation...this is one episode that you do not want to miss. Get to know the entrepreneur and CEO of Shedfat, fitness enthusiast, motivator, father and all around intriguing individual who is the REAL DP!

Episode#25: Negative Mindset Breeds Negative Reality. Nov 19, 2018

Energy cannot be created nor can it be destroyed, but it can change form! If that is the reality of the situation, why on earth would anyone allow their precious energy to be wasted on the negative side of the spectrum? Well, we are all guilty of that from time to time, some more than others, but it is natural. Life can be stressful and at times a bit overwhelming and that can create negative thoughts that when allowed to go unchecked have the ability to breed negative actions. Most of us do not enjoy being frustrated or angry, however we are human and therefore subject to the full spectrum of emotions. So, what can we do in order to combat negatively and how can we spend more of our lives in our happy place? How can we remain focused on positive thoughts and positive actions? Well, that is what Malak and Vic decided to discuss in this episode.

Health is wealth, let's find fortune together!

Episode#24: EFAs-The Fourth Pillar Of Health. Nov 14, 2018

When it comes to providing the body with energy, essential nutrients and the building blocks for long term health and wellness, FATS are at the top of the list of importance! Despite the terrible reputation that fats have been subjected to in the past, more recent research is shedding light on the truth about this extremely important macro nutrient!

Regardless of what your goals are and where you are beginning your journey, depriving yourself of appropriate and adequate fat intake is only going to slow down your progress. With that being said, knowing which sources of fat are best, which sources you should be avoiding, as well as understanding why and how they can enhance your health will prove to be one very helpful step as the journey begins.

Health is wealth, let's find fortune together!

Episode#23: Lauryn Hutchinson! Nov 12, 2018

This is one of the best conversations we have had on the podcast! Lauryn Hutchinson is a professional soccer player, an entrepreneur and an inspiration. Founder of Find Your Passion (FYP), Lauryn has a zest for life and for bringing value to the lives of those around her, particularly the youth. Though her journey has been filled with obstacles, she has used the power of a positive mental attitude to propel herself into a life defined by happiness and self fulfillment. You have to take a listen to this episode because it is a real feel good session!

Health is wealth so let's find fortune together!

Episode #22: Energy System Development Overview. Nov 07, 2018

When talking about achieving health, wellness and performance goals and how to achieve them, there is so much to take into consideration. One of the least understood is the topic of Energy System Development (ESD). What ESD refers to is the different pathways and mechanisms by which the body produces the one and only source of usable potential energy for movement and exercise, Adenosine Triphosphate (ATP). Today, without going into too much detail, Malak, Vic and Tim discuss the different energy systems, how they work to provide energy, how to improve and train them, and why it you should care at all!

Health is wealth, let's find fortune together!

Episode#21: Coach Hawaii. Nov 05, 2018

Hey everyone! Now, as you all know, here on the Fit Plug we love to do our part is spreading a little bit of knowledge and as many positive vibes as we can. That is why Malak and Vic wanted to bring a good friend and fellow health and wellness enthusiast, Tim a.k.a @coachhawaii on for this episode of the podcast.

Tim is a former Marine, a performance specialist, a motivator, and one hell of an individual. The three of them sat down and discussed all sorts of things ranging from morning readiness rituals to nutrition and more. The three of them have a great vibe and an even better conversation, so please sit back and take a listen!

Health is wealth, let's find fortune together!

Episode#20: Resistance Band Review. Oct 31, 2018

Malak and Vic share their personal reviews of a product that they believe EVERYONE should be utilizing, exercise resistance bands!

They are a wonderful tool and can be utilized by anyone and everyone in order to accelerate weight loss, enhance lean muscle retention and growth, or even improve athletic performance when used appropriately. Resistance bands can be the perfect solution for the traveling business person, the stay at home parent, the poor college student, or anyone else that is looking for a way to exercise in a quick, efficient, effective and user friendly manner.

Health is wealth, let's find fortune together!

Episode#19: The Power of Mind Control! Oct 29, 2018

Do you have the power of mind control? I do not mean the type of mind control that superheros in comic books have but the kind that enables you to take control of your life and determine the amount of happiness you experience each and every day. The answer is yes, you might just be a little confused about how to unlock your power and effectively utilize it.

Malak and Vic wanted to touch on this topic because it is one that many people struggle with. Life is full of stress and uncertainty, which at times can be overwhelming and discouraging. The issue with that is when we feel that sense of anxiety and negativity, we begin to behave in a more negative manner whether we realize it or not. Developing a strong sense of mind control will help you avoid falling victim to the negative mindset and will become an invaluable tool in achieving ultimate success and happiness once you learn how to harness your ability to do so.

Health is wealth, let's find fortune together.

Episode#18: How's Life? Checking In With Malak and Vic. Oct 24, 2018

Hey Everyone! Malak and Vic just wanted to take a few minutes to catch up with one another and see how things are going in each other's personal lives. Generally, it is all business...preparation for podcasts, meetings about this and that, so on and so forth. That is how things get accomplished but in order to nurture the professional relationship, sometimes a little time focusing on nurturing the personal relationship is necessary.

How is baby Rome? What is Malak doing in terms of training these days? How is LIFE? We love for our followers to feel like they know the people we are, not just the work that we do.

Episode#17: The Power Routine. Oct 22, 2018

For any of you out there who are struggling to make a desperately needed change in your life, you are definitely going to want to listen to this episode. Malak and Vic share their insight as well as some research based information on the power of routine and the impact that it has on making a behavioral lifestyle changes.

Whether you want to get into better shape, stop eating in a manner that is destroying your health and happiness, increase your the amount of gratitude you experience throughout your day, or stop making excuses and blaming others for the things that you have not yet accomplished, then you NEED know that you CAN achieve all of that and so much more by taking control of your life. It all boils down to realizing your ability to do so and facilitating the change through routine and consistency.

Health is wealth, let's all find fortune together!

Episode#16: The Art Of Stretching. Oct 17, 2018

When it comes to stretching, pretty much everyone is familiar with the general concept however, so many people fail to incorporate stretching into their routine. Like many things, it may simply boil down to a lack of understanding. It may be a lack of understanding in regards to how to properly stretch, when to implement a specific type of stretching, or may be it is a lack of understanding in regards to all of the potential benefits that stretching can facilitate. Malak and Vic wanted to discuss this topic a little bit in order to shed a bit of light because it is such a simple practice and it really can make a huge difference in how we feel as well as function.

Health is wealth, let's find fortune together!

Episode 15: How To Win Before 8AM- 3 Things Everyone Should Be Doing. Oct 15, 2018

The early bird gets the worm. Have you ever heard that expression before? It is a simple concept, but when it is practiced it can dramatically enhance one's productivity, mood, and total quality of life

Most of us get up and get ourselves ready for work, then we finish up our long day and head home to take care of our responsibilities there. That is fine, however that is not always conducive to complete personal happiness. If you want to be the best version of yourself for others, then you need to put yourself first and nurture your own mind and body. By completing these three simple actions before 8 a.m. each and every morning , you can feed your PMA (positive mental attitude), experience less stress, and begin each day with momentum.

Health is wealth, let's find fortune together!

Episode#14: A Product Review- Vital Proteins Collagen Peptides. Oct 10, 2018

In this episode, Malak and Vic decided to preform an informal review of a collagen peptides supplement made by a company called Vital Proteins. There are tons of collagen supplements on the market, however both Malak and Vic have used this particular product for a while now. They truly beleive in its benefit as well as its quality and therefore wanted to share it with our listeners.

Moving forward, Malak and Vic will continue to review different health and wellness related products. Supplements, athletic wear, fitness applications, food products, pretty much any and everything is fair game. The objective is to share their opinions and offer some insight as to which products they love and which products they do not, so that you might have an easier time finding the right products for you own use.

Health is wealth, let's find fortune together!

Episode#13: The 3rd Pillar of Health-Blood Sugar Oct 08, 2018

In this Episode, Malak and Vic discuss the third pillar of health which is blood sugar regulation. For those of you who have not already listened to Episodes 4 & 8, be sure to go back and listen to those two episodes in order to become familiarized with the first two pillars of health and why they are so important.

What is blood sugar and why is it so important to maintain healthy levels? Malak and Vic answer both of those questions as well as share some simple and effective methods to implement in order to promote more consistently stable sugar levels.

Health is wealth, let's find fortune together!

Episode#12: Marcus Copeland Oct 04, 2018

Marcus Copeland is the owner of Rezults Fitness Gym in Capitol Heights, Maryland and is the new world record holder for push-ups completed in one hour with an INSANE 2,810 push-ups completed!

Malak and Vic wanted to sit down and talk with Marcus about his approach to health and fitness, what he believes are the keys to success when it comes to reaching personal goals, as well as what it takes to achieve something like breaking a world record. One thing that they all agree on is that ultimate success or failure boils down to one's ability to practice consistency, discipline, and integrity.

Health is wealth, let's find fortune together.

Episode#11: 10 Tips For Better Sleep. Sep 24, 2018

No matter who you are, where you live, or what your daily schedule is like, sleep is going to be one of the most important components of your health and wellness. Not only is the amount of sleep that you are getting important, the QUALITY of sleep that you are getting is of paramount importance. It is during our sleeping hours that our bodies regulate function and repair systems. Sleep is when we recover and adapt...it is when we become better. Everything from physical performance to mood can be either positively or negatively effected by our sleep patterns, so in this episode Malak and Vic have decided to share 10 tips for getting more and better quality sleep.

1. Understand the value of sleep.

2. Wake up early and get more sunlight during the day. The body clock is most responsive to sunlight in the early morning between 6am and 8:30 am.

3. Avoid screens before bed.

4. Have a caffeine curfew.

5. Keep your bedroom cool.

6. Go to bed at the right time.

7. Optimize your sleep with Magnesium.

8. Make sure your room is super dark.

9. Exercise and decrease your body weight.

10. Create a bedtime ritual.

For more information about exactly why and how these tips can help you be sure to listen to the entire episode! Health is wealth so let's find fortune together!

Episode#10: 10 Tips For Losing Weight And Keeping It Off. Sep 20, 2018

Weight loss and more specifically fat loss is a very popular topic. Here is the U.S. we are experiencing an obesity epidemic and it is wreaking havoc. The numbers of obese youth is steadily climbing and the percentage of our population that is dealing with obesity related health problems is at an all-time high.

In this episode, Malak and Vic decided to share 10 simple, yet effective tips for anyone looking to lose weight and keep it off. 1. Make sure you’re in a calorie deficit. 2. Load up on those veggies! 3. Eat enough protein. 4. Stay hydrated 5. Get enough steps in. 10k step daily is a good start. 6. Prioritize sleep. 7. Reduce stress. 8. Exercise, but don’t overdo it! 9. Lift weights. 10. Be honest with yourself about the food that you are eating.

If you want to learn more about exactly how these tips can help you achieve and maintain you weight loss goals, please be sure to listen to the entire episode! Health is wealth, let's find fortune together!

Episode #9: 6 Tips For Fasting Success! Sep 17, 2018

Most of you are probably familiar with the concept of intermittent fasting, or at the very least have heard of it. Both Malak and Vic are firm believers in the weight loss/weight management implications of fasting as well as the additional health benefits that are associated with fasting on a regular basis. When it comes to selecting a fasting protocol, there are many options as well as many other considerations to make in order to determine which approach is best for you. Regardless which specific fasting protocol you choose to follow, one thing is generally true across the board, and that is the fact that adhering to a fasting protocol can be quite challenging.

In this episode, Malak and Vic share six tips that can help any and every faster. Whether you are having difficulty with sticking to your new fasting program or you are an experienced faster looking for a few new tricks to keep the mental and physical edge during your fasting window, these tips are sure to be very helpful.

Stay hydrated
Caffeine is your friend
Stay busy
Fast last
Eat more fat
Eat less sugar

Be sure to listen to the episode in its entirety in order to learn why you should be incorporating these strategies and how they can help you take your wellness to a new level. Health is wealth, let’s find fortune together.

Episode#8: The Second Pillar of Health-Digestion. Sep 12, 2018

Hey everyone! It has been a while since we posted the last episode but Malak and Vic are back and ready to get things rolling again!

In this episode, Malak and Vic pick up with the second pillar of health which is digestion! As they discussed in episode 12, The First Foundation of Health, a nutrient dense diet is where health and healing begin. Now, with that being said, what good is it to provide your body with tons of nutritious food if your body does not know what to do with it or has difficulty utilizing those nutrients? That is why our digestive health is so important.

Many individuals may not even be aware of the fact that are experiencing digestive issues. In this episode, Malak and Vic discuss why digestive health is so important, what are some signs that you may be experiencing issues with digestion, and what are some potential solutions to digestive stress. Please take a listen, because health is wealth and we want to help you find your fortune.

Episode#7: Reverse Aging Through Integrative Medicine. Aug 22, 2018

Is it possible that we have finally reached a point in time where we can actually turn back the hands of our biological clocks? Well, there are some who believe that we are definitely on the right track. In this episode, Malak and Vic host a very special guest, Doctor Habib, M.D. After practicing medicine for more than 20 years, Doctor Habib began to ask if there might be alternative ways to the modern curative western approach to treating illness and restoring health. In fact, Doctor Habib believed that health should be something we never lose, not something that has to be regained after it has already been compromised. Hence, the approach of Doctor Habib and others who practice Integrative Medicine is one of illness prevention and wellness promotion. Whether discussing nutrition, exercise, mindfulness, sleep and recovery, or any other aspect of life which impacts health, the position of integrative medicine is that although chronological age moves in one direction, biological age might not. Please make sure that you are able to listen to this episode without distraction because it will provide you with some very interesting food for thought!

Episode#6: From Jordan To Rome! Aug 20, 2018

In this episode, Malak and Vic decided to steer away from the educational content that they generally focus on in order to share a little bit more about some of the things going on in their personal lives. Malak recently went on a 3 week trip the Jordan to visit family. After becoming accustomed to the way that life is here in the States, Malak was reminded just how fortunate she is to live in a place where daily life is so comfortable. Additionally, Malak reflected on how amazing it was to witness people who have so many fewer luxuries find joy and fulfillment in the simpler pleasures of life. At the time of the recording of this podcast, Vic and his wife were still awaiting the arrival of their son Rome, who has since been born. Malak and Vic discussed some of the feelings that impending fatherhood had cultivated within him as well as what he was doing to mentally and physically prepare for parenthood. What both Malak and Vic agree on and clearly refer to in this discussion is that the things that are most rewarding in life are often the things that are the most challenging or taken for granted most often.

Episode#5: What Do You Want To Know? Q&A. Aug 02, 2018

At Shedfat and here on The Fit Plug, our entire team strives to make those who follow us on social media or listen to our podcast feel as though they are part of our team and our family. In an effort to allow our listeners to get to know Malak and Vic a bit better, we decided to answer some questions that were collected from our clients and followers. The questions that we received were excellent questions and they forced both Malak and Vic to open up and to be honest in the answers that they gave. At one point during the podcast, Malka told Vic that the questions we had received were great for her personal growth because they forced her to focus on searching for some answers that she had never really taken the time to search for in the past.

For those of you who may have submitted a question, thank you so much for participating! For those of you who might have questions in the future or requests for future podcast topics, please feel free to reach out to us on any of our social media platforms. We would love to provide you all with the information that you are looking for!

Health is wealth, let’s all get rich together!

Episode#4: The First Foundation of Health-A Nutrient Dense Diet. Jul 29, 2018

You are what you eat! In this episode of, Malak and Vic go into a bit more depth discussing the first foundation of health which is making sure that you are consuming a nutrient dense diet. For many, the concept of a nutrient dense diet makes sense and for others it is a foreign concept as well as a source of confusion. If you are one of those individuals that finds yourself unsure about whether or not you are currently eating a well-balanced diet OR you know that your diet is terribly unbalanced, chances are that this episode is going to provide a lot of very useful information for you.

One thing to consider is that based on genetic makeup, activity level, and an assortment of other unique individual needs, what constitutes as a nutrient dense diet and balanced diet is going to vary a bit from one person to the next. Even so, if you take the information shared in this podcast and apply it to your own eating habits, you are going to make great strides towards healthy and balanced eating. Three major points that Malak and Vic cover are; when, what, and how much to eat, food preparation methods, and how to transition to eating a clean and nutrient dense diet.

"Four out of every five times that you put something in your mouth, it should be something healthy!"

Episode#3: The Six Foundations of Health. Jul 23, 2018

Malak and Vic both believe that the key to health and happiness starts with the food that we put into our bodies. After all, we are what we eat, right? As biological organisms, food is meant to provide us with the energy that our bodies need to complete all sorts of functions and when we do not fuel ourselves properly the consequences can be significant. More concerning is the idea that what we eat has the potential to impact the health of our children and their children and their children's children...you get the picture.

In the world of Nutritional Therapy Practitioners, one fundamental concept is that there are six foundations of health. If there is an issue with the body such as an illness, an undesirable autoimmune response, or anything other than normal healthy function, the six foundations are where an NTP begins their investigation for both the source of the issue as well as the solution. This episode of the Fit Plug is going to be your introduction to six fundamental concepts for healthy and happy living.

Episode#2: Welcome Malak! Jul 20, 2018

Hey Everyone! It has been a while since the last episode, but we are back! Today is a very special day because we get to introduce you all to our NEW co-host, Malak! Malak is a fellow health and wellness enthusiast, a certified nutritional therapy practitioner, an entrepreneur, a mother, a wife, and so much more. In an effort to provide our listeners with an opportunity to get to know Malka and Vic on a deeper and more personal level, the two of them decided that they should open up and share the individual journeys that they have undergone in their pursuit of happy and healthy living. Please take a listen and get to know who they are and how they hope to make a positive impact on all of you out there!

Episode#1: Digging Our Own Graves With Forks and Knives. May 24, 2018

We have Malak in the house! She is the mind behind Shedfat Kitchen (@shedfatkitchen or shedfatkitchen.com). Like the guys, Malak has a passion for nutrtional science as well as a strong belief that food is medicine and is currently earning her NTP (nutritional therapy practitioner) certificate. We live in a time when so many of us are sick from eating highly processed, nutritent defficient and in some cases toxic diets. As Malak puts it, many of us are digging our graves with our own forks and knives! Can we take control of our health by taking responsibiltiy for the things that we eat? That's a a good question.

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