https://www.spreaker.com/show/simple-health-fitness-minute
This program supports the Simple Health + Fitness Facebook Page at https://www.facebook.com/simplehealthplusfitness.]]>enScienceCopyright J Cleveland Paynehttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/017e9488b1f5dabd4d51a203f2e433a4.jpghttps://www.spreaker.com/show/simple-health-fitness-minuteWed, 30 Apr 2025 05:05:12 +0000J Cleveland PayneJ Cleveland Paynejclevelandpayne@gmail.comThe Simple Health + Fitness Minute is a 60-second weekly audio feature that provides just what it advertises: simple to understand and implement health and fitness advice in under one minute. This program supports the Simple Health + Fitness Facebook...
This program supports the Simple Health + Fitness Facebook Page at https://www.facebook.com/simplehealthplusfitness.]]>falseepisodichttps://www.spreaker.com/episode/your-fitness-begins-with-you-gut-health-sh-f-234--65050896]]>https://api.spreaker.com/episode/65050896Wed, 30 Apr 2025 05:05:07 +0000J Cleveland PayneThe gut, or more specifically your gut microbiome, is made up of trillions of bacteria and other microorganisms that live in your digestive tract. When that system is in balance, it does more than just break down food. It supports immune function,...]]>137falsefullhttps://www.spreaker.com/episode/the-importance-of-rest-days-sh-f-233--65050587]]>https://api.spreaker.com/episode/65050587Wed, 23 Apr 2025 05:05:07 +0000J Cleveland PayneSkipping rest days doesn’t mean faster progress. It often leads to burnout, fatigue, and even injury. Overtraining can weaken your immune system, disrupt your sleep, and increase the risk of muscle strain or joint pain.]]>123falsefullhttps://www.spreaker.com/episode/add-a-dose-of-gratitude-to-you-morning-fitness-routine-sh-f-232--65050393 
]]>https://api.spreaker.com/episode/65050393Wed, 16 Apr 2025 05:05:07 +0000J Cleveland PayneWe often think of workouts as purely physical—but your mind is just as much a part of the equation. That’s where a small gratitude practice comes in. It doesn’t take much time. It doesn’t take any equipment. But it can completely shift how you feel... 
]]>143falsefullhttps://www.spreaker.com/episode/you-are-not-that-tiktok-fitness-influencer-you-hate-so-much-sh-f-231--65050326]]>https://api.spreaker.com/episode/65050326Wed, 09 Apr 2025 05:05:07 +0000J Cleveland PayneEvery time you open your phone, it’s there—someone running faster, lifting heavier, posing harder, looking fitter. Social media is a nonstop highlight reel of peak fitness. You may not get to the level of that TikTok influencer—and that’s okay.]]>145falsefullhttps://www.spreaker.com/episode/the-no-battle-battle-to-find-time-for-a-workout-sh-f-230--65050194]]>https://api.spreaker.com/episode/65050194Wed, 02 Apr 2025 05:05:07 +0000J Cleveland PayneHow do you fight a fitness time crunch? You don’t fight it. You work with it.]]>146falsefullhttps://www.spreaker.com/episode/getting-others-involved-in-your-fitness-journey-sh-f-229--65049812]]>https://api.spreaker.com/episode/65049812Wed, 26 Mar 2025 05:05:07 +0000J Cleveland PayneOne way to keep your energy and commitment of a personal fitness journey high is by bringing other people into the process. It’s not just about accountability—it’s about connection, encouragement, and shared wins.]]>129falsefullhttps://www.spreaker.com/episode/getting-yourself-back-into-the-habit-of-regular-exercise-sh-f-228--64923267https://api.spreaker.com/episode/64923267Wed, 19 Mar 2025 05:05:07 +0000J Cleveland PayneMaybe it started with missing one workout, then another, and another. Suddenly, it’s been weeks—or even months—since you last hit the gym, went for a run, or did anything beyond the bare minimum of movement. The longer you stay in this rut, the harder...495falsefullhttps://www.spreaker.com/episode/know-your-role-in-hydration-for-health-and-the-beverages-chosen-sh-f-227--61227269227 – Know Your Role In Hydration For Health (And The Beverages Chosen) SH+F 227 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=53Wed, 10 Jul 2024 12:16:00 +0000J Cleveland PayneStaying properly hydrated can enhance energy levels, cognitive function, and overall health. That means drinking the right amounts of the right liquids daily. The post...227 – Know Your Role In Hydration For Health (And The Beverages Chosen) SH+F 227 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/understand-the-link-between-exercise-and-mental-health-sh-f-226--61227274Understand The Link Between Exercise and Mental Health – SH+F 226 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=51Wed, 03 Jul 2024 12:12:00 +0000J Cleveland PayneRegular physical activity can improve mood, reduce anxiety, and boost overall mental well-being. If you are feeling foggy mentally a start to recovery is getting in some good workouts. The post...Understand The Link Between Exercise and Mental Health – SH+F 226 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/meal-planning-is-extra-important-for-busy-people-sh-f-225--61227271Meal Planning Is Extra Important For Busy People – SH+F 225 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=49Wed, 26 Jun 2024 12:12:00 +0000J Cleveland PayneMeal planning can save time, reduce stress, and improve nutritional intake. Even if meal planning means a refrigerated box showing up on your door step every other week. The post...Meal Planning Is Extra Important For Busy People – SH+F 225 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/build-your-core-strength-for-full-body-stability-sh-f-224--61227270Build Your Core Strength For Full Body Stability – SH+F 224 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=45Wed, 19 Jun 2024 12:11:00 +0000J Cleveland PayneUnderstand the importance of core exercises in improving balance, posture, and overall strength. The post https://shpf.morebettermediacompany.com/2024/06/19/build-your-core-strength-for-full-body-stability-shf-224/ first appeared on...Build Your Core Strength For Full Body Stability – SH+F 224 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/take-up-cycling-for-improved-cardiovascular-health-sh-f-223--61227272Take Up Cycling For Improved Cardiovascular Health – SH+F 223 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=41Wed, 12 Jun 2024 12:08:00 +0000J Cleveland PayneCycling can be a fun and effective way to improve heart health and stamina. The post https://shpf.morebettermediacompany.com/2024/06/12/take-up-cycling-for-improved-cardiovascular-health-shf-223/ first appeared on https://shpf.morebettermediacompany.com.Take Up Cycling For Improved Cardiovascular Health – SH+F 223 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/balancing-work-life-and-fitness-sh-f-222--61227275Balancing Work, Life, and Fitness – SH+F 222 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=37Thu, 06 Jun 2024 00:06:51 +0000J Cleveland PayneStrategies to maintain a healthy balance between work, personal life, and fitness goals exist. It will take some trial and error to find the ones that work best for you. The post...Balancing Work, Life, and Fitness – SH+F 222 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/embrace-the-power-of-habit-stacking-sh-f-221--61227276Embrace The Power of Habit Stacking – SH+F 221 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=33Wed, 29 May 2024 12:04:00 +0000J Cleveland PayneLearn how to to build healthy habits for fitness and life in general by stacking them with existing routines. The post https://shpf.morebettermediacompany.com/2024/05/29/embrace-the-power-of-habit-stacking-shf-221/ first appeared on...Embrace The Power of Habit Stacking – SH+F 221 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/understand-the-impact-of-sugar-on-your-health-sh-f-220--61227277Understand The Impact Of Sugar On Your Health – SH+F 220 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=31Thu, 23 May 2024 00:02:55 +0000J Cleveland PayneLearn about the effects of sugar on the body (and your body specifically) and strategies to reduce sugar intake. The post https://shpf.morebettermediacompany.com/2024/05/22/understand-the-impact-of-sugar-on-your-health-shf-220/ first appeared on...Understand The Impact Of Sugar On Your Health – SH+F 220 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/healthy-snacking-options-are-not-optional-sh-f-219--61227273Healthy Snacking Options Are Not Optional – SH+F 219 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=15Thu, 16 May 2024 00:02:46 +0000J Cleveland PayneExplore nutritious snack ideas that can keep you energized throughout the day. Know whether you are trying to satisfy a tastes, hunger, or boredom to help you choose the snack to eat (or not eat). The post...Healthy Snacking Options Are Not Optional – SH+F 219 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/learn-to-set-realistic-fitness-goals-sh-f-218--61227278Learn To Set Realistic Fitness Goals – SH+F 218 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=27Wed, 08 May 2024 11:59:00 +0000J Cleveland PayneLearn how to set achievable fitness goals that keep you motivated and on track for real progress. The post https://shpf.morebettermediacompany.com/2024/05/08/learn-to-set-realistic-fitness-goals-shf-218/ first appeared on...Learn To Set Realistic Fitness Goals – SH+F 218 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/incorporate-fun-into-your-workouts-sh-f-217--61227307Incorporate Fun Into Your Workouts – SH+F 217 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=24Wed, 01 May 2024 11:56:00 +0000J Cleveland PayneWhen workouts start to feel flat, you think you are missing a magic routine or time at a certain machine. Your workout Is really missing a new element of fun. The post...Incorporate Fun Into Your Workouts – SH+F 217 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/there-is-power-in-performing-bodyweight-exercises-sh-f-216--61227310There Is Power In Performing Bodyweight Exercises – SH+F 216 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=11Wed, 24 Apr 2024 11:42:00 +0000J Cleveland PayneSquats, pushups, and pull ups can get you just as shredded as a full circuit of machines in the gym. And for free. The post https://shpf.morebettermediacompany.com/2024/04/24/there-is-power-in-performing-bodyweight-exercises-shf-216/ first appeared on...There Is Power In Performing Bodyweight Exercises – SH+F 216 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/meditation-for-athletes-has-many-benefits-sh-f-215--61227309Meditation For Athletes Has Many Benefits – SH+F 215 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=13Wed, 17 Apr 2024 11:42:00 +0000J Cleveland PayneMeditation can improve focus, reduce stress, and enhance athletic performance. This is a plus for professionals and amateurs. The post https://shpf.morebettermediacompany.com/2024/04/17/meditation-for-athletes-has-many-benefits-shf-215/ first appeared...Meditation For Athletes Has Many Benefits – SH+F 215 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/overcome-your-fear-of-fitness-related-anxiety-sh-f-214--61227308Overcome Your Fear Of Fitness-Related Anxiety – SH+F 214 first appeared on Simple Health + Fitness.]]>https://shpf.morebettermediacompany.com/?p=5Wed, 10 Apr 2024 11:42:00 +0000J Cleveland PayneManaging anxiety related to body image and fitness goals is a real thing that keeps many people from getting a good start on a fitness improvement journey. The post...Overcome Your Fear Of Fitness-Related Anxiety – SH+F 214 first appeared on Simple Health + Fitness.]]>61falsefullhttps://www.spreaker.com/episode/mindfulness-and-movement-sh-f-213--59129440https://api.spreaker.com/episode/59129440Wed, 03 Apr 2024 05:05:01 +0000J Cleveland PayneYour mental health can benefit greatly from regular exercise and moving with the mindfulness of focused physical activity.61falsefullhttps://www.spreaker.com/episode/the-science-of-a-good-sleep-routine-sh-f-212--59129441 
]]>https://api.spreaker.com/episode/59129441Wed, 27 Mar 2024 05:10:02 +0000J Cleveland PayneThere is a direct relationship between quality sleep and fitness achievements. Don't sleep (pun intended) on the focus you put into getting good, quality sleep and rest.   
]]>61falsefullhttps://www.spreaker.com/episode/there-is-great-power-in-stretching-and-recovery-sh-f-211--59129464https://jclevelandpayne.morebettermediacompany.com/?p=1941Wed, 20 Mar 2024 18:40:57 +0000J Cleveland PayneThe importance of stretching and recovery practices to prevent injuries and improve performance cannot be understated. So, allow me to overstate it in this episode.61falsefullhttps://www.spreaker.com/episode/fueling-for-your-fitness-routine-is-a-part-of-your-nutrition-basics-sh-f-210--59129466https://jclevelandpayne.morebettermediacompany.com/?p=1938Wed, 13 Mar 2024 18:39:15 +0000J Cleveland PayneKnow your personal nutrition essentials to handle your lifestyle and workout routines.61falsefullhttps://www.spreaker.com/episode/practice-all-day-hydration-for-active-lifestyles-sh-f-209--59129465https://jclevelandpayne.morebettermediacompany.com/?p=1935Wed, 06 Mar 2024 19:37:23 +0000J Cleveland PayneIf you have a busy schedule or intense workout regimens, don't make hydration a second thought. Work to stay hydrated with consistent water breaks all day.61falsefullhttps://www.spreaker.com/episode/morning-movement-to-start-your-day-right-sh-f-208--59129468https://jclevelandpayne.morebettermediacompany.com/?p=1932Wed, 28 Feb 2024 19:36:07 +0000J Cleveland PayneThere are many benefits to adopting a morning exercise routine, including knowing you've gotten your exercise in before the day gets long and hectic.61falsefullhttps://www.spreaker.com/episode/you-are-when-you-eat-as-well-sh-f-207--59129469https://jclevelandpayne.morebettermediacompany.com/?p=1929Wed, 21 Feb 2024 19:22:04 +0000J Cleveland PayneBe careful not to overeat before exercising, as it can leave you feeling sluggish during your workout. Target finishing large meals at least 3 to 4 hours before exercising and having small snacks no more than 1 to 3 hours before.61falsefullhttps://www.spreaker.com/episode/you-are-when-you-eat-as-well-sh-f-207--58155399https://api.spreaker.com/episode/58155399Wed, 14 Feb 2024 06:05:01 +0000J Cleveland PayneBe careful not to overeat before exercising, as it can leave you feeling sluggish during your workout. Target finishing large meals at least 3 to 4 hours before exercising and having small snacks no more than 1 to 3 hours before.61falsefullhttps://www.spreaker.com/episode/do-it-for-and-with-your-kids-sh-f-206--58155400https://api.spreaker.com/episode/58155400Wed, 07 Feb 2024 06:05:01 +0000J Cleveland PayneStart your children on a path to good health and better eating as early as possible. Proudly model the proper habits and encourage them to follow suit.61falsefullhttps://www.spreaker.com/episode/don-t-sleep-on-rest-and-sleep-sh-f-205--58155398https://api.spreaker.com/episode/58155398Wed, 31 Jan 2024 06:05:01 +0000J Cleveland PayneDowntime and natural sleep are essential to your health, whether lifting more weights or just trying to de-stress.61falsefullhttps://www.spreaker.com/episode/stop-and-read-the-labels-sh-f-204--58153771]]>https://api.spreaker.com/episode/58153771Wed, 24 Jan 2024 06:20:01 +0000J Cleveland PayneIf you don't know what you're putting in your body, you don't know what may or may not be killing you from the inside out. It's time to learn how to read food labels]]>61falsefullhttps://www.spreaker.com/episode/don-t-follow-the-rules-of-portion-control-sh-f-203--58153772https://api.spreaker.com/episode/58153772Wed, 17 Jan 2024 06:05:01 +0000J Cleveland PayneYou may be scratching your head at this advice, and you will continue to practice portion control. What will change is not being religious in following the standard rules of portion control, which get stressful quickly.61falsefullhttps://www.spreaker.com/episode/make-friends-with-data-points-sh-f-202--58153774https://api.spreaker.com/episode/58153774Wed, 10 Jan 2024 06:20:02 +0000J Cleveland PayneLog your workouts and calorie intake to track the progression of your fitness goals properly. It doesn't take much to fall in love with the work when you can easily see progress.59falsefullhttps://www.spreaker.com/episode/never-overdo-your-health-and-fitness-goal-setting-sh-f-201--58153773https://api.spreaker.com/episode/58153773Wed, 03 Jan 2024 06:15:02 +0000J Cleveland PayneWelcome to the new year, and the new fitness goals you are aiming to hit. We want you to think big in your goal setting, but in your planning, write out rational plans that are easy to follow and upsize as you hit simple milestones.61falsefullhttps://www.spreaker.com/episode/milestone-top-five-topics-covered-over-200-episodes-sh-f-200--58153588https://jclevelandpayne.morebettermediacompany.com/?p=1910Wed, 27 Dec 2023 07:38:35 +0000J Cleveland PayneWe celebrate publishing the milestone Episode #200 by going through the top five topics we have covered on the podcast so far: nutrition and diet, exercise and training tips, mental health and well-being, personal growth and motivation, and lifestyle...61falsefullhttps://www.spreaker.com/episode/your-weight-loss-story-is-your-personal-story-sh-f-199--58031463https://api.spreaker.com/episode/58031463Wed, 20 Dec 2023 06:05:01 +0000J Cleveland PaynePeople will ask questions regarding notable weight loss or gain. The story you choose to share is solely owned by you in the way you want to share it, and if you even want to share it at all,61falsefullhttps://www.spreaker.com/episode/my-life-as-an-ozempic-user-sh-f-198--58031383https://jclevelandpayne.morebettermediacompany.com/?p=1861Wed, 13 Dec 2023 18:24:28 +0000J Cleveland PayneI talk about what I have gotten out of the past few months of being prescribed Ozempic to manage my A1C, what it has done for my weight loss, and why you should not be so quick to ask for an off-need prescription.61falsefullhttps://www.spreaker.com/episode/focusing-on-men-s-health-concerns-sh-f-197--57968283https://jclevelandpayne.morebettermediacompany.com/?p=1856Wed, 06 Dec 2023 09:21:00 +0000J Cleveland PayneFocuses on health issues prevalent in men and their propensity to resist regular checkups.58falsefullhttps://www.spreaker.com/episode/focusing-on-women-s-health-issues-sh-f-196--57968284https://jclevelandpayne.morebettermediacompany.com/?p=1853Wed, 29 Nov 2023 09:15:00 +0000J Cleveland PayneAddressing health concerns specific to women, including hormonal and reproductive health.61falsefullhttps://www.spreaker.com/episode/understand-diet-trends-and-which-will-do-you-some-good-sh-f-195--57968285https://jclevelandpayne.morebettermediacompany.com/?p=1850Wed, 22 Nov 2023 10:01:00 +0000J Cleveland PayneThere are way too many diet trends to list in the sixty seconds of this podcast, and more are being created as fast as marketing departments can make promotional packages. Understand what potential good and harm can come from any of these plans.61falsefullhttps://www.spreaker.com/episode/put-more-focus-on-the-functionality-of-your-fitness-routine-sh-f-194--57968287https://jclevelandpayne.morebettermediacompany.com/?p=1847Wed, 15 Nov 2023 09:58:00 +0000J Cleveland PayneMake sure your fitness routines improve your daily activities and overall functional strength.61falsefullhttps://www.spreaker.com/episode/consider-adding-yoga-and-meditation-to-your-health-and-fitness-routine-sh-f-193--57968288https://jclevelandpayne.morebettermediacompany.com/?p=1844Wed, 08 Nov 2023 09:55:00 +0000J Cleveland PayneAdding yoga and meditation techniques can do wonders for your physical and mental wellness.61falsefullhttps://www.spreaker.com/episode/get-serious-about-mental-health-awareness-sh-f-192--57968290https://jclevelandpayne.morebettermediacompany.com/?p=1841Wed, 01 Nov 2023 08:50:00 +0000J Cleveland PayneExercise significantly reduces brain fog, prevents depression and stress, and lowers blood pressure.61falsefullhttps://www.spreaker.com/episode/take-control-of-mindful-eating-sh-f-191--57968286https://jclevelandpayne.morebettermediacompany.com/?p=1832Wed, 25 Oct 2023 08:40:00 +0000J Cleveland PayneFocus on practicing mindfulness in your eating habits. This includes addressing overeating and promoting an overall healthier relationship with food.61falsefullhttps://www.spreaker.com/episode/take-a-before-picture-of-yourself-and-place-it-prominently-sh-f-190--57968291https://jclevelandpayne.morebettermediacompany.com/?p=1836Wed, 18 Oct 2023 08:46:00 +0000J Cleveland Payne‘Before and After’ photos are a great way to show your progress in your fitness journey. But just having the ‘Before’ picture while you work towards the eventual ‘After’ is a great way to keep you motivated, as you can see just how much progress you...61falsefullhttps://www.spreaker.com/episode/make-a-list-of-healthy-restaurants-and-make-a-commitment-to-go-to-those-places-sh-f-189--56823753https://api.spreaker.com/episode/56823753Wed, 11 Oct 2023 05:05:01 +0000J Cleveland PayneYou don’t have a problem with eating out. Your problem is with eating out at places that are not good for keeping you on a healthy diet. Put in some advance work, make a list of healthy restaurants, and commit to going to those places more often.61falsefullhttps://www.spreaker.com/episode/learn-3-4-good-healthy-and-quick-recipes-sh-f-188--56823751
To help, read the article ‘36 Healthy Dinners You Can Make in 10 Minutes’ at https://www.eatingwell.com/gallery/7945026/healthy-10-minute-dinner-recipes/]]>https://api.spreaker.com/episode/56823751Wed, 04 Oct 2023 05:05:02 +0000J Cleveland PayneHow do you fend off the lure of fast food when you’re short on time and need a meal? Cook it yourself, of course! Learn a few recipes that you can whip up quickly so you have fewer excuses to dine on whatever they can pass through a window while you...
To help, read the article ‘36 Healthy Dinners You Can Make in 10 Minutes’ at https://www.eatingwell.com/gallery/7945026/healthy-10-minute-dinner-recipes/]]>61falsefullhttps://www.spreaker.com/episode/every-exercise-trend-will-oversell-itself-eventually-sh-f-187--56823750https://api.spreaker.com/episode/56823750Wed, 27 Sep 2023 05:05:02 +0000J Cleveland PayneThere once was a time for the prominence of Zumba, Pilates, P90x, Crossfit, Jazzercise, and other fitness trends. No one system is right or better overall for anyone, and their dominance in the market is not guaranteed to last.61falsefullhttps://www.spreaker.com/episode/make-resistance-a-cornerstone-of-your-strength-training-sh-f-186--56823752https://api.spreaker.com/episode/56823752Wed, 20 Sep 2023 05:05:01 +0000J Cleveland PayneStrength training should be part of your core exercise and health and wellness routine. Going to the gym and throwing large weights around is unnecessary. Bodyweight and simple resistance exercises are all you need.61falsefullhttps://www.spreaker.com/episode/take-a-before-picture-of-yourself-and-place-it-prominently-sh-f-190--56823754https://api.spreaker.com/episode/56823754Mon, 18 Sep 2023 05:05:01 +0000J Cleveland Payne‘Before and After’ photos are a great way to show your progress in your fitness journey. But just having the ‘Before’ picture while you work towards the eventual ‘After’ is a great way to keep you motivated, as you can see just how much progress you...61falsefullhttps://www.spreaker.com/episode/designate-foods-for-different-nights-to-help-organize-your-eating-sh-f-185--56823728https://jclevelandpayne.morebettermediacompany.com/?p=1822Sat, 16 Sep 2023 18:36:54 +0000J Cleveland PayneSimplify your eating habits by setting a schedule of themed menus for specific nights. Try things like Meatless Monday, Chicken Taco Tuesday, or Baked Fish Friday. Get creative with your themes and make your healthy meals more fun in the process.61falsefullhttps://www.spreaker.com/episode/switch-to-a-smaller-plate-sh-f-184--56627894https://api.spreaker.com/episode/56627894Wed, 06 Sep 2023 05:05:01 +0000J Cleveland PayneEating less is easier when your brain sees a full plate, but you have switched to a smaller plate.61falsefullhttps://www.spreaker.com/episode/make-regular-fluid-substitutions-sh-f-183--56627883https://api.spreaker.com/episode/56627883Wed, 30 Aug 2023 05:05:01 +0000J Cleveland PayneCheck the fluids you intake periodically. See what extra calories you are mindlessly ingesting, and occasionally substitute for 'cleaner' liquids to wash down your meals or just for simple hydration.61falsefullhttps://www.spreaker.com/episode/learn-about-your-food-intake-by-reading-the-box-sh-f-182--56627873https://jclevelandpayne.morebettermediacompany.com/?p=1818Wed, 23 Aug 2023 16:57:08 +0000J Cleveland PayneSaturday Morning Cartoons may not be a thing anymore, but now is a perfect time to reestablish reading the box! Going through the packaging of your favorite foods and learning the truth about serving sizes and ingredients will mean the difference in...61falsefullhttps://www.spreaker.com/episode/actually-measure-out-your-food-portions-sh-f-181--56627876https://jclevelandpayne.morebettermediacompany.com/?p=1815Wed, 16 Aug 2023 16:55:36 +0000J Cleveland PayneStart measuring your food portions when you prepare your meals to understand how much you should eat to maintain a healthy weight. Like magic, you will begin to see accurate portion sizes everywhere, even in overly sized plates at your favorite...61falsefullhttps://www.spreaker.com/episode/dine-alone-to-resist-temptation-sh-f-180--56627874https://jclevelandpayne.morebettermediacompany.com/?p=1812Wed, 09 Aug 2023 16:54:17 +0000J Cleveland PayneIf you are a parent who picks off your children's plates or a social eater who reaches for the appetizer bowl with reckless abandon, you may find solace (and easier weight control) in eating more meals in solitude.61falsefullhttps://www.spreaker.com/episode/how-about-these-apples-sh-f-179--56627875https://jclevelandpayne.morebettermediacompany.com/?p=1809Wed, 02 Aug 2023 16:51:47 +0000J Cleveland PayneApples are rich in essential nutrients and are high in fiber, vitamins, minerals, and polyphenols, a group of antioxidants known to combat free radicals in the body. And you can always enjoy the variety of apples to add to your kitchen table fruit bowl.61falsefullhttps://www.spreaker.com/episode/trust-the-process-just-not-processed-foods-sh-f-178--56204061https://api.spreaker.com/episode/56204061Wed, 26 Jul 2023 05:05:01 +0000J Cleveland PayneProcessed foods are usually high in calories, sugar, and unhealthy fats. Limit your consumption of processed foods while focusing on consuming whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins.61falsefullhttps://www.spreaker.com/episode/find-excuses-to-move-more-at-work-sh-f-177--55804710https://api.spreaker.com/episode/55804710Wed, 19 Jul 2023 05:05:01 +0000J Cleveland PayneThe more you move around, the more calories you can burn throughout the day. Being at work may seem like a hard place to get extra movement in, but if you can figure it out, you’ll see how much more effective your formal exercise program is.61falsefullhttps://www.spreaker.com/episode/keep-pre-cut-fruit-and-veggies-in-the-refrigerator-for-healthy-snacking-during-the-day-sh-f-176--55804712https://api.spreaker.com/episode/55804712Wed, 12 Jul 2023 05:05:01 +0000J Cleveland PayneThe best way to fight going to the cabinet for those snacks that are bad for you is to have plenty of good snacks available to reach for. Pre-cut plenty of fruits and vegetables and always have them in the fridge to fight the temptation of going to...61falsefullhttps://www.spreaker.com/episode/stick-to-a-boring-diet-sh-f-175--55804713https://api.spreaker.com/episode/55804713Wed, 05 Jul 2023 05:05:01 +0000J Cleveland PayneThe simplest plan is always the most effortless plan to follow: The simplest diet may seem boring, but it is the most effortless way to manage calories.61falsefullhttps://www.spreaker.com/episode/get-your-family-and-friends-involved-sh-f-174--55804791Read more]]>https://jclevelandpayne.morebettermediacompany.com/?p=1805Wed, 28 Jun 2023 06:32:00 +0000J Cleveland Payne: Tell people you think will have your back what you are doing, and don’t tell people you think will get in the way. Those pulling for you will not only give support but may join the bandwagon. Those against you will hate anyway, so find the best way...Read more]]>61falsefullhttps://www.spreaker.com/episode/don-t-buy-or-keep-junk-food-in-the-house-sh-f-173--54047005https://api.spreaker.com/episode/54047005Wed, 21 Jun 2023 05:05:01 +0000J Cleveland PayneFight the temptation to snack at home by not fighting it. Eliminate the need to resist temptation by not having junk food stashed at home.61falsefullhttps://www.spreaker.com/episode/go-for-a-walk-after-dinner-sh-f-172--54047007https://api.spreaker.com/episode/54047007Wed, 14 Jun 2023 05:05:01 +0000J Cleveland PayneWalking after dinner can be beneficial for several reasons. It can aid digestion, improve heart health, help manage blood sugar levels, promote weight loss, regulate blood pressure, reduce gas and bloating, and offer a relaxing way to wind down after...61falsefullhttps://www.spreaker.com/episode/pack-healthy-snacks-for-both-you-and-your-children-sh-f-171--54047008https://api.spreaker.com/episode/54047008Wed, 07 Jun 2023 05:05:01 +0000J Cleveland PaynePack more healthy options for on-the-go snacks to save yourself from temptation and your kids from unnecessary sugar highs.61falsefullhttps://www.spreaker.com/episode/eat-a-healthy-breakfast-every-morning-sh-f-170--54047006https://api.spreaker.com/episode/54047006Wed, 31 May 2023 05:05:01 +0000J Cleveland PayneSome people who start trying to watch their caloric intake falsely believe that eating first thing in the morning triggers eating all through the day, and in fact, it tends to surpass the urge to eat more later at night.61falsefullhttps://www.spreaker.com/episode/listen-to-your-body-sh-f-169--53745913https://api.spreaker.com/episode/53745913Wed, 24 May 2023 05:05:01 +0000J Cleveland PayneYour body may be trying to send you a message, and you might not be doing as well as you think (or just pretending you are). Listen to that message and do something about it before it is too late.61falsefullhttps://www.spreaker.com/episode/plan-your-way-to-a-simple-diet-sh-f-168--53745914https://api.spreaker.com/episode/53745914Wed, 17 May 2023 05:05:01 +0000J Cleveland PayneA simple, healthy, and inexpensive diet includes a variety of nutrient-dense foods that are low in fat and calories. And it doesn’t have to be boring.61falsefullhttps://www.spreaker.com/episode/get-your-family-and-friends-involved-sh-f-167--53745912https://api.spreaker.com/episode/53745912Wed, 10 May 2023 05:05:01 +0000J Cleveland PayneYou will not succeed in reaching any fitness and lifestyle change goals if those closest to your everyday lives possibly sabotage your efforts. Get as many of them involved as possible to keep them close to you in your life.61falsefullhttps://www.spreaker.com/episode/get-your-family-and-friends-involved-sh-f-166--53336806https://api.spreaker.com/episode/53336806Wed, 05 Apr 2023 05:05:01 +0000J Cleveland PayneEverything is better with a friend. Even the painfully journey of improved personal fitness you are oddly embarrassed to let people in on.61falsefullhttps://www.spreaker.com/episode/make-your-workouts-more-epic-sh-f-165--53336482]]>https://api.spreaker.com/episode/53336482Wed, 29 Mar 2023 05:05:02 +0000J Cleveland PayneSpice up your wardrobe and pimp out your playlist! When exercise is dull, you will be less inclined to keep a steady workout schedule consistent.]]>61falsefullhttps://www.spreaker.com/episode/aim-for-8-hours-of-sleep-each-night-sh-f-164--49454177https://api.spreaker.com/episode/49454177Wed, 27 Apr 2022 05:05:02 +0000J Cleveland PayneEight hours of sleep is a generic target. Some need more, some need less, but most don’t get enough regardless. Aim for eight hours and see how well that works as you get closer to maintaining that target.61falsefullhttps://www.spreaker.com/episode/schedule-different-nudges-sh-f-163--49454176https://api.spreaker.com/episode/49454176Wed, 20 Apr 2022 05:05:02 +0000J Cleveland PaynePut reminders in your calendar or alarms to remind you to take breaks, head to the gym, or prepare a healthy snack. Call it a bonus if you can find a friend to also nudge you forward for added encouragement.61falsefullhttps://www.spreaker.com/episode/drink-plenty-of-fluids-sh-f-162--48837519https://api.spreaker.com/episode/48837519Wed, 16 Mar 2022 05:05:02 +0000J Cleveland PayneAdults need to drink at least 1.5 liters of fluid a day. And the definition of fluid can be a little, well, fluid.61falsefullhttps://www.spreaker.com/episode/control-the-portion-size-sh-f-161--48837518https://api.spreaker.com/episode/48837518Wed, 09 Mar 2022 06:05:02 +0000J Cleveland PaynePaying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.61falsefullhttps://www.spreaker.com/episode/eat-a-variety-of-foods-at-regular-intervals-sh-f-160--48837517https://api.spreaker.com/episode/48837517Wed, 02 Mar 2022 06:05:02 +0000J Cleveland PayneSkipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.61falsefullhttps://www.spreaker.com/episode/pick-fitness-goals-that-isn-t-weight-loss-but-still-impresses-sh-f-159--48837516https://api.spreaker.com/episode/48837516Wed, 23 Feb 2022 06:05:03 +0000J Cleveland PayneTake time off your mile run. Add inches to your vertical jump. Do an unassisted pullup. This episode offers these and three other impressive fitness goals to work on that go beyond just simply shedding a few pounds.61falsefullhttps://www.spreaker.com/episode/stop-following-diets-you-know-will-not-work-sh-f-158--48313676https://api.spreaker.com/episode/48313676Wed, 16 Feb 2022 06:05:02 +0000J Cleveland PayneThis week’s message goes along with next week’s message. For this week, stop following diets you know will not work.61falsefullhttps://www.spreaker.com/episode/stop-doing-exercises-you-hate-sh-f-157--48313678https://api.spreaker.com/episode/48313678Wed, 09 Feb 2022 06:05:02 +0000J Cleveland PayneThis week’s message goes along with next week’s message. For this week, stop doing exercises you hate.61falsefullhttps://www.spreaker.com/episode/weight-loss-is-not-necessarily-a-healthy-goal-for-everyone-sh-f-156--48313677https://api.spreaker.com/episode/48313677Wed, 02 Feb 2022 06:05:02 +0000J Cleveland PayneEven if you’re doing it for physical health reasons, obsessing over the number on the scale isn’t always good for your mental health.61falsefullhttps://www.spreaker.com/episode/better-fitness-with-more-stretching-sh-f-155--48313675https://api.spreaker.com/episode/48313675Wed, 26 Jan 2022 06:05:02 +0000J Cleveland PayneEven if you think you are a naturally loose and flexible person, proper stretching can do wonders for your workouts and recovery.61falsefullhttps://www.spreaker.com/episode/get-used-to-it-sh-f-154--48313674https://api.spreaker.com/episode/48313674Wed, 19 Jan 2022 06:05:01 +0000J Cleveland PayneMonotony may seem dull, but it may save you in your journey to better health and fitness.61falsefullhttps://www.spreaker.com/episode/don-t-go-to-extremes-sh-f-153--48267869https://api.spreaker.com/episode/48267869Wed, 12 Jan 2022 17:42:31 +0000J Cleveland PaynePushing for ultra-positive, over-intense exercises and diet plans is never a great way to set a person up for sustained wellness.61falsefullhttps://www.spreaker.com/episode/a-new-body-won-t-change-who-you-are-as-a-person-sh-f-152--48016245https://api.spreaker.com/episode/48016245Wed, 05 Jan 2022 06:05:02 +0000J Cleveland PayneSix-pack abs and a bikini body are not the missing keys for the magical door to happiness or fulfillment. But many amazing physical and psychological benefits can make you feel better about whom you already are and what you are capable of.61falsefullhttps://www.spreaker.com/episode/join-a-challenge-sh-f-151--48016247https://api.spreaker.com/episode/48016247Wed, 29 Dec 2021 06:05:01 +0000J Cleveland PayneWhile getting and keeping fit is a lifestyle with no time constraints, transformation challenges can provide the right platform to propel you towards your goals.61falsefullhttps://www.spreaker.com/episode/staying-on-track-when-life-is-running-you-off-the-rails-sh-f-150--48016246https://api.spreaker.com/episode/48016246Wed, 22 Dec 2021 06:05:02 +0000J Cleveland PayneThe true test of your commitment to health and fitness is not keeping up with the program when life is running smoothly and it is easy to stay engaged. The true test comes from keeping at it when life throws you curve balls and you do not feel...61falsefullhttps://www.spreaker.com/episode/be-mindful-of-good-posture-sh-f-149--47929768https://api.spreaker.com/episode/47929768Wed, 15 Dec 2021 11:31:23 +0000J Cleveland PayneBe aware of your posture and how you carry yourself in seated, standing, walking, running or training. Awareness is very important to the battle for good posture.61falsefullhttps://www.spreaker.com/episode/take-more-showers-both-cold-hot-sh-f-148--47469985https://api.spreaker.com/episode/47469985Wed, 08 Dec 2021 06:05:02 +0000J Cleveland PayneCold showers can be invigorating and help give your entire body a boost, waking up your organs, muscles, and limbs. Hot showers soothe your aching limbs, relax your body and your mind. Take more of both, if you can handle them.61falsefullhttps://www.spreaker.com/episode/eat-a-variety-of-foods-to-balance-out-your-diet-sh-f-147--47469983https://api.spreaker.com/episode/47469983Wed, 01 Dec 2021 06:05:01 +0000J Cleveland PayneHaving trouble maintaining a sustained balanced diet? Try adding more variety, as in more things, into you meal routines.61falsefullhttps://www.spreaker.com/episode/get-started-now-sh-f-146--47469986https://api.spreaker.com/episode/47469986Wed, 24 Nov 2021 06:05:09 +0000J Cleveland PayneThe best time to plant a tree has come and gone. The same is true about taking steps towards better health and fitness. But just like you can still plant trees to that eventual shade and beauty, you can always get started on the journey to better...61falsefullhttps://www.spreaker.com/episode/make-moving-more-a-habit-sh-f-145--47469984https://api.spreaker.com/episode/47469984Wed, 17 Nov 2021 06:05:08 +0000J Cleveland PayneFinding more ways to move your body is a simple act that can pay great dividends in your push towards better fitness. And it gets easier to maintain if you are finding joy in both the movement and the process.61falsefullhttps://www.spreaker.com/episode/maintain-a-healthy-body-weight-sh-f-144--46912469https://api.spreaker.com/episode/46912469Wed, 10 Nov 2021 06:05:08 +0000J Cleveland PayneA healthy body weight is about your lifestyle and your body image. Assuming your body weight offers little physical limitations, if it works for you, it works for you.61falsefullhttps://www.spreaker.com/episode/drink-plenty-of-fluids-sh-f-143--46912468https://api.spreaker.com/episode/46912468Wed, 03 Nov 2021 05:05:11 +0000J Cleveland PayneAnd it’s not necessarily 8 glasses of water daily.61falsefullhttps://www.spreaker.com/episode/if-you-are-tired-rest-sh-f-142--46912471https://api.spreaker.com/episode/46912471Wed, 27 Oct 2021 05:05:05 +0000J Cleveland PayneUsing lyrics from Digital Underground’s ‘Doowutchyalike’ to relay a simple message you may be too stubborn to hear.61falsefullhttps://www.spreaker.com/episode/you-can-t-make-up-for-a-lifetime-of-bad-decisions-in-an-afternoon-sh-f-141--46912470https://api.spreaker.com/episode/46912470Wed, 20 Oct 2021 05:05:13 +0000J Cleveland PayneNot only was Rome not built in a day, but that perfect body and lifestyle you desire will not be so easy to piece together either.61falsefullhttps://www.spreaker.com/episode/reduce-salt-and-sugar-intake-sh-f-140--46489624https://api.spreaker.com/episode/46489624Wed, 13 Oct 2021 05:05:04 +0000J Cleveland PayneA high salt and sugar intake can result in serious ‘bad things’ happening to your insides that will affect your health and fitness. Be aware of how much of each is going into your body.61falsefullhttps://www.spreaker.com/episode/enjoy-plenty-of-fruits-and-vegetables-sh-f-139--46489628https://api.spreaker.com/episode/46489628Wed, 06 Oct 2021 05:05:01 +0000J Cleveland PayneShould try to eat at least five servings of fruits and vegetables a day. You will come up with plenty of excuses for not doing this. None of those excuses are valid.61falsefullhttps://www.spreaker.com/episode/replace-saturated-with-unsaturated-fat-sh-f-138--46489627https://api.spreaker.com/episode/46489627Wed, 29 Sep 2021 05:05:06 +0000J Cleveland PayneFats are essential for good health and proper functioning of the body, but too much of it can negatively affect our weight and cardiovascular health. This is another reminder to replace saturated with unsaturated fats in your diet.61falsefullhttps://www.spreaker.com/episode/eat-plenty-of-foods-rich-in-carbohydrates-sh-f-137--46489626https://api.spreaker.com/episode/46489626Wed, 22 Sep 2021 05:05:12 +0000J Cleveland PayneHalf the calories in our diet should come from foods rich in carbohydrates. Carbs are not things to fear.61falsefullhttps://www.spreaker.com/episode/eat-a-variety-of-foods-sh-f-136--46489625https://api.spreaker.com/episode/46489625Wed, 15 Sep 2021 05:05:09 +0000J Cleveland PayneGood health is not about a single meal. Mixing up the foods you eat allows you a greater mix of the over 40 different vitamins and nutrients your body needs to function.61falsefullhttps://www.spreaker.com/episode/it-s-never-too-late-sh-f-135--45929242https://api.spreaker.com/episode/45929242Wed, 08 Sep 2021 05:05:16 +0000J Cleveland PayneAs long as you have breath in your lungs and the ability to move, you have the ability to use exercise to improve your health.61falsefullhttps://www.spreaker.com/episode/be-positive-about-exercise-sh-f-134--45929243https://api.spreaker.com/episode/45929243Wed, 01 Sep 2021 05:05:14 +0000J Cleveland PayneA positive attitude toward your workouts will help you maintain the efforts of your workouts.61falsefullhttps://www.spreaker.com/episode/focus-on-exercise-instead-of-dieting-sh-f-133--45929239https://api.spreaker.com/episode/45929239Wed, 25 Aug 2021 05:05:15 +0000J Cleveland PayneThe keys to maintaining healthy weight is the right blend of proper diet and consistent exercise. But if there is too much going on in your life to find balance in the two, put more effort into maintaining your workouts over your eating.  61falsefullhttps://www.spreaker.com/episode/it-s-okay-if-you-miss-a-workout-sh-f-132--45929241https://api.spreaker.com/episode/45929241Wed, 18 Aug 2021 05:05:04 +0000J Cleveland Payne You don’t want to miss too many workouts, but if you miss a workout here or there naturally, you will not miss out on too much.    61falsefullhttps://www.spreaker.com/episode/meal-prep-versus-pre-made-meals-sh-f-131--45929240https://api.spreaker.com/episode/45929240Wed, 11 Aug 2021 05:05:02 +0000J Cleveland PayneThe healthiness in often negligible, but it is more about the difference in time and money spent than calories per meal.61falsefullhttps://www.spreaker.com/episode/you-re-never-too-busy-to-exercise-sh-f-130--45469917https://api.spreaker.com/episode/45469917Wed, 04 Aug 2021 05:05:14 +0000J Cleveland PayneWe all have issues with maintaining priorities. You are never too busy for whatever your priorities are. If you are too busy to exercise, you has not placed exercise as an priority.60falsefullhttps://www.spreaker.com/episode/get-a-buddy-sh-f-129--45469916https://api.spreaker.com/episode/45469916Wed, 28 Jul 2021 05:05:18 +0000J Cleveland PayneWhether two-legged or four, human or canine, getting a buddy to help you stay consistent with your workouts and on track with your diet is an easier than you think.60falsefullhttps://www.spreaker.com/episode/prep-yourself-for-success-sh-f-128--45469914https://api.spreaker.com/episode/45469914Wed, 21 Jul 2021 05:05:07 +0000J Cleveland PayneKeep your shoes by the door. Lay your workout clothes out the night before. Keep a bag of gear packed and in your car. Keep water bottles at the ready. Keep healthy snacks in stock. Prepare in advance to help your workouts go smoother.60falsefullhttps://www.spreaker.com/episode/choose-a-fitness-goal-and-make-it-fun-sh-f-127--45469915https://api.spreaker.com/episode/45469915Wed, 14 Jul 2021 05:05:14 +0000J Cleveland PayneAdd some flare to your health and fitness goals and you’ll have a better chance of reaching and maintaining them.60falsefullhttps://www.spreaker.com/episode/make-getting-out-and-moving-more-a-habit-sh-f-126--45286245https://api.spreaker.com/episode/45286245Wed, 07 Jul 2021 05:05:09 +0000J Cleveland PayneYou do not have to be a top athlete to get the benefits of moderate physical activity for at least 150 minutes per week. To make the process easier, make it a habit of getting out and moving more.60falsefullhttps://www.spreaker.com/episode/do-not-skip-regular-check-ups-sh-f-125--45286246https://api.spreaker.com/episode/45286246Wed, 30 Jun 2021 05:05:10 +0000J Cleveland PayneRegular check-ups can help find health problems before becoming severe. Do not be afraid of possible bad news and skip your scheduled check-up. The potential bad news is much better than a serious or terminal diagnosis that can come from not finding...60falsefullhttps://www.spreaker.com/episode/talk-to-someone-you-trust-if-you-re-feeling-down-sh-f-124--45286244https://api.spreaker.com/episode/45286244Wed, 23 Jun 2021 05:05:04 +0000J Cleveland PayneDepression affects over 260 million people worldwide. It is a common affliction that can manifest differently, the most common being feelings of hopelessness or worthlessness. If you are going through bouts of depression, severe or not, you are not...60falsefullhttps://www.spreaker.com/episode/follow-traffic-laws-sh-f-123--45286247https://api.spreaker.com/episode/45286247Wed, 16 Jun 2021 05:05:03 +0000J Cleveland PayneCar crashes and traffic incidents claim over one million lives around the world yearly and leave tens of millions more injured. Car crashes and traffic incidents are very preventable.60falsefullhttps://www.spreaker.com/episode/the-squares-of-your-chocolate-bar-help-you-with-portion-control-sh-f-122--45286235http://shpf.spacedshare.biz/?p=216Wed, 09 Jun 2021 20:34:00 +0000J Cleveland PayneThe help you need to stick to smaller portions is built (or molded) into most chocolate bars. Let the chocolate bar help you keep from binge eating the chocolate bar.60falsefullhttps://www.spreaker.com/episode/drink-plenty-of-fluids-sh-f-121--45186449http://shpf.spacedshare.biz/?p=206Thu, 03 Jun 2021 14:02:00 +0000J Cleveland PayneThe simplest pieces of advice are often the most difficult to follow. Making sure to drink plenty of fluids and staying properly hydrated is simple to do and even simpler not to do.60falsefullhttps://www.spreaker.com/episode/eat-regularly-control-the-portion-size-sh-f-120--45186443http://shpf.spacedshare.biz/?p=202Thu, 27 May 2021 13:59:00 +0000J Cleveland PayneThere is nothing wrong with interment fasting, as long as you do not use your open eating windows to gorge on whatever foods are within your reach.60falsefullhttps://www.spreaker.com/episode/maintain-a-healthy-body-weight-sh-f-119--45186444http://shpf.spacedshare.biz/?p=198Thu, 20 May 2021 13:56:00 +0000J Cleveland PayneMaintain A Healthy Body Weight: Maintaining a healthy body weight helps you ‘move’ through the world and is the foundation for maintaining a healthy lifestyle. But don’t just let some chart tell you what a healthy body weight is for you.60falsefullhttps://www.spreaker.com/episode/out-of-ideas-go-for-a-walk-sh-f-118--45100864http://shpf.spacedshare.biz/?p=190Thu, 13 May 2021 13:03:00 +0000J Cleveland PayneBringing back the classic movie ‘Joe Versus The Volcano,’ and bringing out one of the simplest cures for brain fog and lack of creativity.60falsefullhttps://www.spreaker.com/episode/food-exercise-depression-sh-f-117--45097438http://shpf.spacedshare.biz/?p=187Wed, 05 May 2021 13:00:00 +0000J Cleveland PayneInspired by a message from fitness entrepreneur and influencer Bedros Keuilian, “Food is the most abused drug for depression. Exercise is the most underutilized antidepressant.”60falsefullhttps://www.spreaker.com/episode/ab-exercises-alone-won-t-give-you-abs-sh-f-116--44481321https://api.spreaker.com/episode/44481321Wed, 28 Apr 2021 05:20:17 +0000J Cleveland PayneSolely relying on core workouts isn’t going to give those rock-hard abs you’ve been craving.60falsefullhttps://www.spreaker.com/episode/workout-don-t-clock-watch-sh-f-115--44481304http://shpf.spacedshare.biz/?p=178Wed, 21 Apr 2021 20:11:00 +0000J Cleveland PayneTo get the most out of your workout at the gym, limit your phone use and keep your focus on the reps, not the clock.60falsefullhttps://www.spreaker.com/episode/prevent-mosquito-bites-sh-f-114--44481305http://shpf.spacedshare.biz/?p=175Wed, 14 Apr 2021 20:08:51 +0000J Cleveland PayneMosquitoes are one of the deadliest insects in the world. You can take simple measures to protect yourself and your loved ones against mosquito-borne diseases.60falsefullhttps://www.spreaker.com/episode/how-much-runway-do-you-have-to-work-with-sh-f-113--44481306http://shpf.spacedshare.biz/?p=171Wed, 07 Apr 2021 20:04:02 +0000J Cleveland PayneWalking is a great exercise that anyone can do if they have space. So, how long is your hallway?60falsefullhttps://www.spreaker.com/episode/take-naps-and-get-a-bite-to-eat-while-you-re-on-breaks-sh-f-112--43778284https://api.spreaker.com/episode/43778284Wed, 31 Mar 2021 05:05:20 +0000J Cleveland PayneIf you are lucky to have a schedule that allows for a real 'schedule,’ you should take full advantage of that routine if possible.60falsefullhttps://www.spreaker.com/episode/cover-your-mouth-when-coughing-or-sneezing-sh-f-111--43778283https://api.spreaker.com/episode/43778283Wed, 24 Mar 2021 05:05:05 +0000J Cleveland PayneThe words of our grandmothers have come to become the words of the CDC thanks to the pandemic.60falsefullhttps://www.spreaker.com/episode/reduce-intake-of-harmful-fats-sh-f-110--43778282https://api.spreaker.com/episode/43778282Wed, 17 Mar 2021 05:05:15 +0000J Cleveland PayneYou should consume less than 30% of your total daily calory intake, with the focus on calories for energy. With that in mind, focus more on unsaturated fats and put real limits on saturated and trans-fats.60falsefullhttps://www.spreaker.com/episode/practice-safe-sex-sh-f-109--43725528https://api.spreaker.com/episode/43725528Wed, 10 Mar 2021 06:05:12 +0000J Cleveland PayneFor the importance of your overall health and well-being, the practice of safe sex is imperative.60falsefullhttps://www.spreaker.com/episode/focus-your-healthy-living-energies-on-the-95-of-things-that-matter-sh-f-108--43725146https://api.spreaker.com/episode/43725146Wed, 03 Mar 2021 20:59:24 +0000J Cleveland Payne#108 - Focus Your Healthy Living Energies On The 95% Of Things That Matter: You can ignore every fad diet, every well-intentioned lifestyle guru, and every supplement salesperson in the world and find your life less stressed and more healthy. You just...60falsefullhttps://www.spreaker.com/episode/focus-on-making-more-of-the-better-fitness-and-health-choices-you-can-make-sh-f-107--43407823https://api.spreaker.com/episode/43407823Wed, 24 Feb 2021 06:05:10 +0000J Cleveland PayneYou have many choices to make in a day. You will not always make the perfect choice for every situation, but as long as you are making more good choices than better, you will do fine. This is equally true for your health and fitness.60falsefullhttps://www.spreaker.com/episode/eat-less-move-more-is-just-the-basic-advice-sh-f-106--43407825https://api.spreaker.com/episode/43407825Wed, 17 Feb 2021 06:05:12 +0000J Cleveland PayneTaking in slightly less calories and doing slightly more physical activity will result in weight loss, but not very much, and your body will quickly compensate.60falsefullhttps://www.spreaker.com/episode/embrace-waste-sh-f-105--43407824https://api.spreaker.com/episode/43407824Thu, 11 Feb 2021 21:13:46 +0000J Cleveland PayneDon’t let the expense of having already bought a lot of treats get in the way of enjoying them. Just get used to not consuming the whole lot and not buying much more of it from now on.60falsefullhttps://www.spreaker.com/episode/stash-the-cookie-jar-sh-f-104--42690009https://api.spreaker.com/episode/42690009Wed, 27 Jan 2021 06:05:17 +0000J Cleveland PayneThe best way to keep yourself away from excess calories is to keep the greater offenders out of your house. But when you do let them in, the second-best way to keep yourself away from excess calories is to put them somewhere that is hard for you to...60falsefullhttps://www.spreaker.com/episode/refill-your-water-bottle-hourly-sh-f-103--42690006https://api.spreaker.com/episode/42690006Wed, 20 Jan 2021 06:05:19 +0000J Cleveland PaynePeople take to the notion of the benefits of drinking 8 glasses of water a day, but do a poor job of actually doing it. Adopting this simple habit can ensure that you’re drinking enough water throughout the day.60falsefullhttps://www.spreaker.com/episode/lift-weights-while-you-binge-sh-f-102--42690008https://api.spreaker.com/episode/42690008Wed, 13 Jan 2021 06:05:12 +0000J Cleveland PayneMake your time in front of the television less mindless by pumping a little iron--and I mean little--while you watch.60falsefullhttps://www.spreaker.com/episode/indulge-yourself-within-limits-sh-f-101--42690007https://api.spreaker.com/episode/42690007Wed, 06 Jan 2021 01:13:54 +0000J Cleveland PayneThe road to health and fitness perfection does not exist. The path to health and fitness success varies for all of us. But one thing that is constant is the need to occasionally take in a few indulgences to keep us human and sane.60falsefullhttps://www.spreaker.com/episode/give-up-then-start-over-again-sh-f-100--42690005https://api.spreaker.com/episode/42690005Wed, 30 Dec 2020 06:05:13 +0000J Cleveland PayneHow am I celebrating the milestone of hitting 100 episodes of a podcast on maintaining a healthy relationship with food and exercise? By telling you it might be time to give it all up . . . just to start all over again.60falsefullhttps://www.spreaker.com/episode/how-much-exercise-do-you-need-to-offset-a-day-of-sitting-sh-f-099--42300356https://api.spreaker.com/episode/42300356Wed, 23 Dec 2020 06:05:12 +0000J Cleveland PayneYou have been told that 30 minutes of moderate exercise is what you need to focus on for general health. Now, we have new science to back this up.60falsefullhttps://www.spreaker.com/episode/you-can-leave-the-clean-plate-club-now-sh-f-098--42300354https://api.spreaker.com/episode/42300354Wed, 16 Dec 2020 06:05:13 +0000J Cleveland PayneThe coveted role in the ‘Clean Plate Club’ you worked hard for as a child is not worth the same clout once you become an adult. In fact, it offers a deterrent to weight control and general health.60falsefullhttps://www.spreaker.com/episode/avoid-harmful-use-of-alcohol-sh-f-097--41993517 ]]>https://api.spreaker.com/episode/41993517Wed, 09 Dec 2020 06:20:14 +0000J Cleveland PayneIt’s not the consumption of alcohol that is a problem. At least until it is.   ]]>60falsefullhttps://www.spreaker.com/episode/consume-less-salt-and-sugar-sh-f-096--41993518 ]]>https://api.spreaker.com/episode/41993518Wed, 02 Dec 2020 06:20:11 +0000J Cleveland PayneYour ability to avoid excess salt and sugar will directly affect your health and fitness goals.   ]]>60falsefullhttps://www.spreaker.com/episode/eat-a-healthy-diet-sh-f-095--41993516https://api.spreaker.com/episode/41993516Wed, 25 Nov 2020 06:20:19 +0000J Cleveland PayneWhat’s a simpler health and fitness tip than to eat a healthier diet? But what makes a diet healthier?60falsefullhttps://www.spreaker.com/episode/talk-to-someone-you-trust-if-you-re-feeling-down-sh-f-094--41526950https://api.spreaker.com/episode/41526950Wed, 18 Nov 2020 06:10:11 +0000J Cleveland PayneDepression affects over 260 million people worldwide. It can manifest itself as feelings of hopelessness or worthlessness, and extremely difficult to overcome alone. But if you are feeling depressed, whether a major bout or a small case of the blues,...60falsefullhttps://www.spreaker.com/episode/make-sure-your-water-is-safe-to-drink-sh-f-093--41526949https://api.spreaker.com/episode/41526949Wed, 11 Nov 2020 06:10:01 +0000J Cleveland PayneThis topic is perfect for people who spend a lot of time in nature where their water sources may be suspect. This topic is also perfect for municipalities, as we know many major metropolitan areas have had their issues with the safety of the water...60falsefullhttps://www.spreaker.com/episode/get-vaccinated-sh-f-092--41526948https://api.spreaker.com/episode/41526948Wed, 04 Nov 2020 06:10:03 +0000J Cleveland PayneVaccination is one of the most effective ways to prevent diseases. Vaccines work with your body’s natural defenses to build protection against deadly and debilitating diseases. And in the United States, tested and proven vaccines are safe.60falsefullhttps://www.spreaker.com/episode/get-yourself-tested-sh-f-091--41398315https://api.spreaker.com/episode/41398315Wed, 28 Oct 2020 05:05:02 +0000J Cleveland PayneYour body does not have a built-in diagnostics to tell you when you have major internal bodily issues, so you do not get the message that something is wrong until it is too late. Regular checkups will keep you in the know for your body and your...60falsefullhttps://www.spreaker.com/episode/disappointed-in-that-great-taste-promise-do-not-be-sh-f-090--41398314https://api.spreaker.com/episode/41398314Wed, 21 Oct 2020 05:05:06 +0000J Cleveland PayneDo Not Be: Healthier prepared foods usually translate to fewer oils, fats, and seasonings. That makes the food you now eat tastes less like additives and more like the actual food it was grown or raised to be.60falsefullhttps://www.spreaker.com/episode/check-your-blood-pressure-regularly-sh-f-089--41146052https://api.spreaker.com/episode/41146052Wed, 14 Oct 2020 05:05:18 +0000J Cleveland PayneMany people who have hypertension, or high blood pressure, may not be aware of the problem as it may not have any symptoms. If left uncontrolled, hypertension can lead to heart, brain, kidney, and other diseases.60falsefullhttps://www.spreaker.com/episode/be-active-sh-f-088--41146053https://api.spreaker.com/episode/41146053Wed, 07 Oct 2020 05:05:08 +0000J Cleveland PaynePhysical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure. And the more physical activity you do, the better it is for your health.60falsefullhttps://www.spreaker.com/episode/stop-smoking-and-don-t-start-smoking-sh-f-087--40597454https://api.spreaker.com/episode/40597454Wed, 30 Sep 2020 05:05:18 +0000J Cleveland PayneIf you are currently a smoker, it’s not too late to quit. If you are not a smoker, do not start smoking in any form.60falsefullhttps://www.spreaker.com/episode/take-antibiotics-only-as-prescribed-sh-f-086--40597453https://api.spreaker.com/episode/40597453Wed, 23 Sep 2020 05:05:05 +0000J Cleveland PayneAntibiotic resistance is a serious public health threat, yet most people don’t understand its seriousness. That is why so many people ask their doctors for prescriptions for antibiotics that are not needed.60falsefullhttps://www.spreaker.com/episode/prepare-your-food-correctly-make-note-of-expiration-dates-sh-f-085--40597452https://api.spreaker.com/episode/40597452Wed, 16 Sep 2020 05:05:06 +0000J Cleveland PayneBacteria, viruses, parasites or chemical substances found in unsafe or improperly prepared food can cause more than 200 diseases. Be vigilant in your food safety and preparation.60falsefullhttps://www.spreaker.com/episode/practice-proper-hand-washing-technique-sh-f-084--40597451https://api.spreaker.com/episode/40597451Wed, 09 Sep 2020 05:05:09 +0000J Cleveland PayneIt took a global pandemic for the world to understand the importance and power that just keeping your hands clean has in keeping people healthy?60falsefullhttps://www.spreaker.com/episode/don-t-underestimate-good-form-sh-f-083--40461895https://api.spreaker.com/episode/40461895Wed, 02 Sep 2020 05:10:11 +0000J Cleveland PayneRepetition is a key to enhanced physical fitness. Except when you are repeating poor form and habits.60falsefullhttps://www.spreaker.com/episode/healthy-equates-to-work-sh-f-082--40461894https://api.spreaker.com/episode/40461894Wed, 26 Aug 2020 05:10:03 +0000J Cleveland PayneThe reason any efforts toward ‘healthy’ is usually difficult to do consistency is because you might as well call it real ‘work’ you know your don’t naturally want to do.60falsefullhttps://www.spreaker.com/episode/use-a-symbol-to-drive-your-motivation-sh-f-081--40104487https://api.spreaker.com/episode/40104487Wed, 19 Aug 2020 05:05:14 +0000J Cleveland PayneWhether it a new dress or a picture of the finish line of a  big race, you can use a symbol to keep you pushing forward.60falsefullhttps://www.spreaker.com/episode/build-on-your-successes-sh-f-080--40104488https://api.spreaker.com/episode/40104488Wed, 12 Aug 2020 05:05:16 +0000J Cleveland PayneTake your health and fitness journey one step at a time, with a mission to build upon each success and learn from each defeat.60falsefullhttps://www.spreaker.com/episode/make-up-sleep-does-not-equal-make-up-rest-sh-f-079--40104489https://api.spreaker.com/episode/40104489Wed, 05 Aug 2020 05:05:05 +0000J Cleveland PayneThe damage done by a string of all-nighters can not be negated by a string of all-day'ers, as in sleeping all day to make up for staying up all night.60falsefullhttps://www.spreaker.com/episode/most-americans-believe-gyms-will-become-thing-of-the-past-after-coronavirus-sh-f-078--39982378https://api.spreaker.com/episode/39982378Wed, 29 Jul 2020 05:05:06 +0000J Cleveland PayneNew research shows that three in five Americans believe gyms will become a thing of the past due to the COVID-19 pandemic.60falsefullhttps://www.spreaker.com/episode/is-it-safe-to-go-to-the-gym-without-a-covid-19-vaccine-sh-f-077--39855083https://api.spreaker.com/episode/39855083Wed, 22 Jul 2020 05:05:14 +0000J Cleveland PayneI do have certifications in fitness and nutrition, but not in health care or medicine. So for my advice on how safe it is to go to the gym without a viable COVID-19 vaccine for the public, I refer to the Mayo Clinic.60falsefullhttps://www.spreaker.com/episode/try-harder-to-walk-everywhere-sh-f-076--36189031http://shpf.spacedshare.biz/?p=163Wed, 17 Jun 2020 20:22:00 +0000J Cleveland PayneWalking is the most effective trainign exerice that adds very little training stress to your body.60falsefullhttps://www.spreaker.com/episode/bathing-in-or-drinking-bleach-water-is-a-bad-idea-sh-f-075--36189032http://shpf.spacedshare.biz/?p=160Wed, 10 Jun 2020 20:19:00 +0000J Cleveland PayneIf you don't want to listen to Dr. Fauci, try listening to Dr. Laundry. It is not a good idea to either ingest or bathe in bleach.60falsefullhttps://www.spreaker.com/episode/drink-a-sparkling-water-in-between-alcoholic-beverages-sh-f-074--30957983http://shpf.spacedshare.biz/?p=152Wed, 03 Jun 2020 20:54:00 +0000J Cleveland PayneDon't let party chatter or restaurant buzz lull you into drinking too many calories. This trick will cut the calories count in half.60falsefullhttps://www.spreaker.com/episode/put-your-dinner-focus-on-the-right-dishes-sh-f-073--30957982http://shpf.spacedshare.biz/?p=148Wed, 27 May 2020 20:52:00 +0000J Cleveland PayneMake the star of your supper the protein and veggies on your plate, and relegate carbs to enjoyable side dishes at manageable portions.60falsefullhttps://www.spreaker.com/episode/your-daily-habits-help-shape-your-eating-habits-sh-f-072--30958010http://shpf.spacedshare.biz/?p=144Wed, 20 May 2020 20:50:00 +0000J Cleveland PayneWe lose the ability to register if we are hungry when we get used to eating based on activity or schedule.60falsefullhttps://www.spreaker.com/episode/your-breakfast-choices-inspire-eternal-hunger-sh-f-071--28842767http://shpf.spacedshare.biz/?p=137Wed, 13 May 2020 20:38:00 +0000J Cleveland PayneThe convenient and tasty choices for breakfast are the ones that will spike your hunger and cravings as the day gets long. Opt for foods that are high in healthy fats and protein.60falsefullhttps://www.spreaker.com/episode/limit-your-alcohol-to-only-weekends-special-occasions-sh-f-070--28842770http://shpf.spacedshare.biz/?p=131Wed, 06 May 2020 20:35:00 +0000J Cleveland PayneAlcohol contains empty calories that will thwart your health and fitness goals regardless of how intense your regimen is. But you don't have to abstain permanently, just keep your moderation to weekends and special occasions.60falsefullhttps://www.spreaker.com/episode/good-sound-advice-versus-advice-that-sounds-good-sh-f-069--28842768http://shpf.spacedshare.biz/?p=129Wed, 29 Apr 2020 20:29:00 +0000J Cleveland PayneWe all believe certain life maxims that sound likes reasonable advice but is not. It not about what you believe that you learn is invalid. It's about your ability to let go of that belief.60falsefullhttps://www.spreaker.com/episode/make-every-workout-an-epic-experience-sh-f-068--28160848http://shpf.spacedshare.biz/?p=121Wed, 22 Apr 2020 21:34:00 +0000J Cleveland PayneEvery workout you complete and well-balanced meal you eat will not feel like a party. But the best you can make them seem like they are can make a difference.60falsefullhttps://www.spreaker.com/episode/don-t-underestimate-good-form-sh-f-067--28160849http://shpf.spacedshare.biz/?p=117Wed, 15 Apr 2020 21:28:00 +0000J Cleveland PayneUsing the proper form in your exercises is not about being judged for competition. It is about safety and efficiency for yourself.60falsefullhttps://www.spreaker.com/episode/if-you-choose-to-eat-more-sh-f-066--27505035http://shpf.spacedshare.biz/?p=109Wed, 08 Apr 2020 17:21:00 +0000J Cleveland PayneWant to lose weight but also want to keep eating? You can and maybe should eat more as you increase your activity. But what you should eat more of is less calorie-dense foods.60falsefullhttps://www.spreaker.com/episode/exercising-when-you-are-sick-sh-f-065--27505036http://shpf.spacedshare.biz/?p=106Wed, 01 Apr 2020 17:18:00 +0000J Cleveland PayneIf you really are sick, you should take a break from exercising. If you think you have the strength to knock out a workout, remember to stay hydrated and take lots of breaks between exercises.60falsefullhttps://www.spreaker.com/episode/start-with-just-one-day-a-week-sh-f-064--27505037http://shpf.spacedshare.biz/?p=102Wed, 25 Mar 2020 17:12:00 +0000J Cleveland PayneGetting a streak of workout days is not as simple as just showing up at the gym over and over again. A lot of life gets in the way that makes the motivation to get it done that much harder. Don't commit to 6 days at the gym a week from the start....60falsefullhttps://www.spreaker.com/episode/exercise-is-great-for-a-quick-brain-boost-sh-f-063--25418917http://shpf.spacedshare.biz/?p=77Wed, 18 Mar 2020 17:37:00 +0000J Cleveland PayneBoth aerobic activities and strength training have benefits to the brain, but that more complicated forms of exercise--like tennis and basketball--provide the biggest boost.60falsefullhttps://www.spreaker.com/episode/choose-planks-over-crunches-sh-f-062--25418919http://shpf.spacedshare.biz/?p=76Wed, 11 Mar 2020 17:37:00 +0000J Cleveland PayneWhether your goal is six-pack abs or just to stabilize your core, the standard crunch is not the best exercise for your midsection. Try planks.60falsefullhttps://www.spreaker.com/episode/cardio-does-not-burns-more-calories-than-strength-training-sh-f-061--25418918http://shpf.spacedshare.biz/?p=75Wed, 04 Mar 2020 18:37:00 +0000J Cleveland PayneLooking to get the most effective workouts? You don't have to choose between putting in laps and putting up reps.60falsefullhttps://www.spreaker.com/episode/stalled-out-just-hit-reset-on-your-fitness-routine-sh-f-060--24183283http://shpf.spacedshare.biz/?p=68Wed, 26 Feb 2020 22:08:00 +0000J Cleveland Payne60% of people who put 'go to the gym' on their list of New Year's Resolutions will give up by February. But that doesn't mean you can't restart any time you like.60falsefullhttps://www.spreaker.com/episode/focus-on-how-you-want-to-feel-sh-f-059--24183294http://shpf.spacedshare.biz/?p=65Wed, 19 Feb 2020 22:05:00 +0000J Cleveland PayneThe struggle to improve your health can be tough on its own. It can be even tougher with the weight of your current health status staring you in the face every time you look into a mirror.60falsefullhttps://www.spreaker.com/episode/drinking-water-as-your-first-action-of-the-day-sh-f-058--22462369https://api.spreaker.com/episode/22462369Wed, 12 Feb 2020 16:00:12 +0000J Cleveland PayneWe wake up dehydrated. Water hydrates. It is as simple as that.60falsefullhttps://www.spreaker.com/episode/the-problem-is-not-being-busy-it-s-being-inconsistent-sh-f-057--22462368https://api.spreaker.com/episode/22462368Thu, 06 Feb 2020 01:56:22 +0000J Cleveland PayneBeing busy implies you have a mismanaged schedule you should deal with. Being inconsistently busy means you have a mismanaged life you need to deal with.60falsefullhttps://www.spreaker.com/episode/the-best-approach-to-healthy-snacking-is-no-snacking-sh-f-056--21828170https://api.spreaker.com/episode/21828170Wed, 29 Jan 2020 16:00:04 +0000J Cleveland PayneIf not having snacks in your house can help curb your snacking habit, how about just making a decision to not snack, period?60falsefullhttps://www.spreaker.com/episode/more-weight-versus-more-reps-sh-f-055--21828169https://api.spreaker.com/episode/21828169Wed, 22 Jan 2020 16:00:08 +0000J Cleveland PayneIs there really a 'better' approach to your weight lifting routine? Probably not...60falsefullhttps://www.spreaker.com/episode/home-workouts-mean-no-one-is-watching-sh-f-054--21825538http://shpf.spacedshare.biz/?p=58Wed, 15 Jan 2020 20:21:32 +0000J Cleveland PayneYou can’t get the same encouragement from solo workouts at home, but if you are self conscious about judging, this can help you work through it60falsefullhttps://www.spreaker.com/episode/don-t-fear-the-advanced-gym-members-anytime-sh-f-053--21324468https://api.spreaker.com/episode/21324468Wed, 08 Jan 2020 16:00:16 +0000J Cleveland PayneNow that we’ve appeased the frustrated gym rats, its time to put the nerves of all intimidated newcomers at ease. You should never fear the gym or the advanced gym-goers. They want you there more than you know.60falsefullhttps://www.spreaker.com/episode/don-t-fear-the-packed-gym-in-january-sh-f-052--21325471http://shpf.spacedshare.biz/?p=32Wed, 01 Jan 2020 22:38:00 +0000J Cleveland PayneNew Year’s Resolutions lead people who don’t frequent the gym like a pilgrimage. Whether you are a frustrated gym rat or an intimidated newcomer, there is no reason to fear the overcrowded gym in January.60falsefullhttps://www.spreaker.com/episode/getting-back-on-that-fitness-kick-horse-sh-f-051--21325472http://shpf.spacedshare.biz/?p=27Wed, 25 Dec 2019 22:35:00 +0000J Cleveland PayneGiven enough time, you will find plenty of spots where you will fall off track in your fitness goals. You can get always get back on track, despite how hard and how far you get off track.60falsefullhttps://www.spreaker.com/episode/holidays-are-about-celebration-so-don-t-fear-the-buffet-sh-f-050--21325473http://shpf.spacedshare.biz/?p=23Wed, 18 Dec 2019 22:32:38 +0000J Cleveland PayneThe massive spreads of foods and deserts are tempting to anyone trying to maintain a healthy diet and lifestyle. So don't be afraid of the normally 'forbidden' foods that become amply abundant from November until January.60falsefullhttps://www.spreaker.com/episode/enjoy-and-savor-the-process-of-preparing-and-eating-food-sh-f-049--20669824https://api.spreaker.com/episode/20669824Thu, 12 Dec 2019 01:43:07 +0000J Cleveland PayneSlow down. Take your time and enjoy the processes of both preparing and eating your food. You will be surprised just how much health you get from just destressing from feeding your metabolism.60falsefullhttps://www.spreaker.com/episode/master-your-meal-frequency-and-timing-sh-f-048--20300516https://api.spreaker.com/episode/20300516Wed, 04 Dec 2019 16:00:10 +0000J Cleveland PayneTo keep your metabolism up and working most efficiently, try to eat 5-6 small meals a day, roughly 300-500 calories per meal. This is an overly simple solution and may not be sufficient for elite level athletes, but for the average person trying to...60falsefullhttps://www.spreaker.com/episode/sharing-is-caring-at-the-dumbbell-rack-sh-f-047--20300517https://api.spreaker.com/episode/20300517Wed, 27 Nov 2019 16:00:16 +0000J Cleveland PayneThis is a message targeted at those of you who have multiple sets of dumbbells in your workout bubble. Did it ever occur to you that others might be in need of the 25-pounds weights you are hoarding while you use the 15-pound weights?60falsefullhttps://www.spreaker.com/episode/pledge-to-give-up-on-clock-watching-sh-f-046--20125555https://api.spreaker.com/episode/20125555Wed, 20 Nov 2019 16:00:19 +0000J Cleveland PayneClock watching in the gym is just as effective as it was in elementary school. As in, it didn't matter much then and it matters even less now.60falsefullhttps://www.spreaker.com/episode/focus-on-using-proper-form-when-exercising-sh-f-045--20130174http://jclevelandpayne.spacedshare.biz/?p=1195Wed, 13 Nov 2019 16:00:44 +0000J Cleveland PayneDon't let the time and effort you are putting into your workout go to waste by being lazy with your form on the machines or in the weight room.60falsefullhttps://www.spreaker.com/episode/do-the-workout-that-you-love-sh-f-044--19757774https://api.spreaker.com/episode/19757774Tue, 05 Nov 2019 16:00:21 +0000J Cleveland PaynePeople may call your favorite exercise routine as basic or boring. But if it keeps you from planting yourself on the couch, then it is the best workout available for you.60falsefullhttps://www.spreaker.com/episode/start-with-just-one-day-a-week-sh-f-043--19757773https://api.spreaker.com/episode/19757773Wed, 30 Oct 2019 15:00:17 +0000J Cleveland PayneYour goal should be a good workout 4 days a week so that you are working out more than you aren’t to get maximum gains and impact. But until you can work up to that standard, just get one in once a weekly. Really.  60falsefullhttps://www.spreaker.com/episode/variety-is-the-spice-of-life-and-will-spice-up-your-workouts-sh-f-042--19654140https://api.spreaker.com/episode/19654140Wed, 23 Oct 2019 19:20:01 +0000J Cleveland PaynePutting some variety in your workouts, specifically the moves you do in your workout, will keep both your brain and your body from being bored with getting in your exercise time.60falsefullhttps://www.spreaker.com/episode/you-cannot-turn-fat-into-muscle-sh-f-041--19539056https://api.spreaker.com/episode/19539056Wed, 16 Oct 2019 19:24:20 +0000J Cleveland PayneWhen you exercise you are working to reduce the fat and increase the muscle on your body. The tissue is composed of totally different things for totally different functions in your body.60falsefullhttps://www.spreaker.com/episode/six-budget-friendly-foods-high-in-protein-sh-f-040--19413967https://api.spreaker.com/episode/19413967Wed, 09 Oct 2019 15:00:20 +0000J Cleveland PayneTrying to increase your healthy eating without increasing your shopping budget? This episode lists six great proteins that are easy to get plus very easy on your wallet.60falsefullhttps://www.spreaker.com/episode/ditch-your-all-or-nothing-mindset-sh-f-039--19063636https://api.spreaker.com/episode/19063636Wed, 02 Oct 2019 15:30:03 +0000J Cleveland PayneThe stress from feeling like you have to incorporate all the health and fitness information in existence is too much for anyone to handle.60falsefullhttps://www.spreaker.com/episode/three-great-vegetables-to-incorporate-more-into-your-diet-sh-f-038--19063637https://api.spreaker.com/episode/19063637Wed, 25 Sep 2019 15:00:05 +0000J Cleveland PayneThree vegetables you should consider eating more of (or adding to your diet if it is completely lacking) are cabbage, broccoli, and kale.60falsefullhttps://www.spreaker.com/episode/don-t-let-your-fitness-gear-become-a-excuse-for-clutter-sh-f-037--18983541https://api.spreaker.com/episode/18983541Wed, 18 Sep 2019 16:00:19 +0000J Cleveland PayneDo not become the cliche of a person who uses exercise equipment as a coat rack.60falsefullhttps://www.spreaker.com/episode/two-tactics-to-tackle-lack-of-sleep-sh-f-036--18983542https://api.spreaker.com/episode/18983542Wed, 11 Sep 2019 16:00:20 +0000J Cleveland PayneWhether you pick Team Naps or Team Good-Night Sleep, putting extra focus into snoozing downtime will have great benefits to your health.60falsefullhttps://www.spreaker.com/episode/a-simple-recipe-for-simple-salad-sh-p-035--18983540https://api.spreaker.com/episode/18983540Wed, 04 Sep 2019 16:00:15 +0000J Cleveland PayneEating more salad is great, but a salad can get really complicated and extremely unhealthy without much effort. I've got just three key ingredients, plus two variables that will sell you on adding more salads to your eating.60falsefullhttps://www.spreaker.com/episode/where-did-i-get-my-fitness-training-sh-f-034--18755987https://api.spreaker.com/episode/18755987Wed, 28 Aug 2019 15:00:16 +0000J Cleveland PayneSo I got my training certification from the internet. That's not a reason to not listen to me in these podcasts.60falsefullhttps://www.spreaker.com/episode/waking-up-early-is-not-a-universal-cure-sh-f-033--18755985https://api.spreaker.com/episode/18755985Wed, 21 Aug 2019 15:00:15 +0000J Cleveland PayneBeing early allows you to avoid issues and see problems forming early. But without action, being early just means losing sleep.60falsefullhttps://www.spreaker.com/episode/showers-may-be-the-thing-you-are-lacking-in-your-healthy-lifestyle-sh-f-032--18755986https://api.spreaker.com/episode/18755986Wed, 14 Aug 2019 15:00:10 +0000J Cleveland PayneI'm not claiming you are not clean, but just not using a shower as a tool for motivation and relaxation. 60falsefullhttps://www.spreaker.com/episode/know-you-level-and-goals-before-you-hire-a-trainer-sh-f-031--18755984https://api.spreaker.com/episode/18755984Wed, 07 Aug 2019 18:14:10 +0000J Cleveland PayneIf all you need is to learn the basics, you don't need an elite level training. You will just waste your personal money and time spent together for both of you.60falsefullhttps://www.spreaker.com/episode/if-you-are-sick-take-a-break-from-your-workout-routine-sh-f-030--18631700https://api.spreaker.com/episode/18631700Wed, 31 Jul 2019 05:05:15 +0000J Cleveland PayneA message that takes ten seconds to deliver uses an additional 50 seconds to elaborate unnecessarily.60falsefullhttps://www.spreaker.com/episode/change-your-resolution-day-to-your-birthday-sh-f-029--18631669http://jclevelandpayne.spacedshare.biz/?p=1127Wed, 24 Jul 2019 05:57:35 +0000J Cleveland PayneDon’t let the mental rush of determining your life-changing resolutions before 12:01 AM January 1stt keep you from making setting decent goals to meet on a measurable timeline.60falsefullhttps://www.spreaker.com/episode/forget-about-spot-reduction-sh-f-028--18631670http://jclevelandpayne.spacedshare.biz/?p=1123Wed, 17 Jul 2019 06:51:11 +0000J Cleveland PayneSpot reduction is a great theoretical motivation to get you exercising, but weight loss doesn’t work that way.60falsefullhttps://www.spreaker.com/episode/when-snacking-leave-the-bag-behind-027--18445791https://api.spreaker.com/episode/18445791Wed, 10 Jul 2019 05:05:08 +0000J Cleveland PayneA trick to helping you curb your snack addiction is portion control, and controlling your portion by keeping the extra portions out of sight when actively snacking.60falsefullhttps://www.spreaker.com/episode/you-are-not-hungry-you-are-bored-026--18445792https://api.spreaker.com/episode/18445792Wed, 03 Jul 2019 05:05:21 +0000J Cleveland PayneYour daily routine calls for a time for snacking. But are you snacking because you need a snack or because you need something to do?60falsefullhttps://www.spreaker.com/episode/ab-exercises-alone-won-t-give-you-abs-025--18262097https://api.spreaker.com/episode/18262097Wed, 26 Jun 2019 05:05:19 +0000J Cleveland PayneThe path to six-pack abs is extremely simple. But it is not as simple as 'do more crunches.'60falsefullhttps://www.spreaker.com/episode/you-can-t-get-around-the-sweat-024--18262098https://api.spreaker.com/episode/18262098Wed, 19 Jun 2019 05:05:03 +0000J Cleveland PayneExcessive sweating limited to your workout periods and not throughout the day and night is a sign that you excessively sweat during exercise. It is not a sign that there is something else wrong with you physically.60falsefullhttps://www.spreaker.com/episode/eating-good-for-you-meals-will-cost-you-time-or-money-023--18162101https://api.spreaker.com/episode/18162101Wed, 12 Jun 2019 05:05:16 +0000J Cleveland PayneTo save you from yourself and bad eating due to lack of time, either real-time must be scheduled to prep and cook fresh meals, or real money should be spent on meal prep services.60falsefullhttps://www.spreaker.com/episode/adults-can-doctor-up-their-comfort-food-022--18162100https://api.spreaker.com/episode/18162100Wed, 05 Jun 2019 05:05:07 +0000J Cleveland PayneYou can still enjoy the childhood favorite dishes served up at your grandmother's house. You just can't have the same recipe as it was made way back when.60falsefullhttps://www.spreaker.com/episode/the-best-plan-for-improvement-is-the-one-you-are-going-to-follow-021--17770457https://api.spreaker.com/episode/17770457Wed, 29 May 2019 05:10:15 +0000J Cleveland PayneThere are three key components to coming up with a plan that maintains consistent diet and exercise: be a plan you kind of like, gives you some measurable results, and can be executed even when your normal routine gets broken.61falsefullhttps://www.spreaker.com/episode/accountability-partners-should-hold-each-other-accountable-020--17770458https://api.spreaker.com/episode/17770458Wed, 22 May 2019 05:05:09 +0000J Cleveland PayneIf the person who pledged to keep you on task with your health and fitness goals is failing you, or you are failing them, why make the pledge?61falsefullhttps://www.spreaker.com/episode/don-t-ruin-a-good-workout-session-with-a-bad-meal-019--17770459https://api.spreaker.com/episode/17770459Wed, 15 May 2019 05:05:22 +0000J Cleveland PayneCheat day meals are precious and meant to be enjoyed. But don’t just create an occasion to have a cheat meal just because you went extra hard on one normal workout session.61falsefullhttps://www.spreaker.com/episode/time-to-toss-the-sauce-018--17736870https://api.spreaker.com/episode/17736870Wed, 08 May 2019 10:05:10 +0000J Cleveland PayneHealthy eating is not helped by the addition of unhealthy sauces to your meals, and many of the more popular condiments are destroying your healthy eating effort. This episode will give you a few sauces to cut out and avoid, and a few sauces to think...61falsefullhttps://www.spreaker.com/episode/pick-up-the-pace-if-you-re-focused-on-steps-017--17736871https://api.spreaker.com/episode/17736871Wed, 01 May 2019 05:05:10 +0000J Cleveland PayneHalf of Americans only reach about 5,000 to 7,000 'steps' in an average day, and that measure would still have you still consider as sedentary. Walking is a great form of exercise, but compared to jogging or running, you have to travel the same...61falsefullhttps://www.spreaker.com/episode/make-cereal-your-snack-of-choice-016--17635441https://api.spreaker.com/episode/17635441Wed, 24 Apr 2019 15:00:14 +0000J Cleveland PayneIf reaching for slices of things like pound cake are getting in the way of you keeping off real pounds, switch to snacking on sweetened cereal. The sugar satisfies her sweet tooth, and if you choose to go the 'milk in the bowl' route, you find the...61falsefullhttps://www.spreaker.com/episode/celebrate-special-occasions-with-special-occasional-foods-015--17635440https://api.spreaker.com/episode/17635440Wed, 17 Apr 2019 15:00:03 +0000J Cleveland PayneDon't avoid these overindulgent foods and snacks that you love. Just limit their intake to a special occasion that allows you to enjoy yourself and your meal.61falsefullhttps://www.spreaker.com/episode/added-exercise-add-benefits-of-boosts-for-your-brain-014--17523266https://api.spreaker.com/episode/17523266Wed, 10 Apr 2019 15:00:18 +0000J Cleveland PaynePositive brain changes occur after a single workout, so consecutive exercise sessions can bring major boosts to your overall cognitive power.61falsefullhttps://www.spreaker.com/episode/exercise-helps-prevent-cartilage-damage-caused-by-arthritis-013--17523265https://api.spreaker.com/episode/17523265Wed, 03 Apr 2019 17:59:24 +0000J Cleveland PayneA new study from Queen Mary University of London shows how mechanical forces experienced by cells in joints during exercise prevent cartilage degradation.61falsefullhttps://www.spreaker.com/episode/there-is-a-difference-between-hunger-and-appetite-012--17346031https://api.spreaker.com/episode/17346031Wed, 27 Mar 2019 16:07:53 +0000J Cleveland PayneHunger is a physiological response placated by eating enough while appetite compels us to eat beyond that point. Knowing and observing the difference may be what is holding you back on your health and fitness goals.60falsefullhttps://www.spreaker.com/episode/you-re-going-to-have-a-bad-day-011--17346030https://api.spreaker.com/episode/17346030Wed, 20 Mar 2019 18:36:54 +0000J Cleveland PayneYour momentum will be stymied by an occasional bad day that you can not avoid. Do what you can to avoid consecutive bad days.61falsefullhttps://www.spreaker.com/episode/wear-what-s-appropriate-to-wear-at-the-gym--17233197https://api.spreaker.com/episode/17233197Wed, 13 Mar 2019 05:00:16 +0000J Cleveland PayneYour new found enthusiasm for getting to the gym is wonderful. Your work out attire might not be. And your fellow gym rats are definitely judging you.61falsefullhttps://www.spreaker.com/episode/vitamin-supplements-are-hard-pills-not-exactly-worth-swallowing--17233017https://api.spreaker.com/episode/17233017Wed, 06 Mar 2019 06:05:08 +0000J Cleveland PayneDecades of research has failed to find any substantial evidence that vitamins and supplements do any significant good. But we do have three that may offer a slight boost to your health since we can't convince you to stop altogether.61falsefullhttps://www.spreaker.com/episode/go-to-the-buffet-with-friends-eat-one-plate-008--17022430https://api.spreaker.com/episode/17022430Wed, 27 Feb 2019 16:00:06 +0000J Cleveland PayneBuffets are not an enemy of your healthy diet and lifestyle. Old school mindsets and fear of not getting your money's worth our your enemy.62falsefullhttps://www.spreaker.com/episode/embrace-the-boredom-and-the-suck-007--17022431https://api.spreaker.com/episode/17022431Wed, 20 Feb 2019 16:00:17 +0000J Cleveland PayneYour new lifestyle focuses on fitness and health. It starts out great until it doesn't. You are going to have to embrace the early monotony of your new plan well past the time where it is no longer new.61falsefullhttps://www.spreaker.com/episode/drinking-more-water-is-as-simple-and-knowing-you-need-to-drink-more-water-006--16887240https://api.spreaker.com/episode/16887240Wed, 13 Feb 2019 16:00:14 +0000J Cleveland PayneThis simple act can do wonders for your health, but so many people come up with so many excuses not to do it. You know it will help, so come to terms with the very little sacrifice it will take to make this a habit.61falsefullhttps://www.spreaker.com/episode/6-out-of-10-will-give-up-on-new-year-s-resolutions-by-february-005--16887239https://api.spreaker.com/episode/16887239Wed, 06 Feb 2019 16:00:19 +0000J Cleveland Payne40% odds of staying active in the New Year for more than a month are not great odds but are still odds that you can beat.61falsefullhttps://www.spreaker.com/episode/make-the-connection-between-how-you-want-to-look-and-how-you-want-to-feel-004--16792852https://api.spreaker.com/episode/16792852Wed, 30 Jan 2019 17:00:10 +0000J Cleveland PayneFor many heavy people, losing weight is as much about perceived body image as it about maintaining health. But as the weight is lost, the image you see reflected back at you in the mirror doesn’t always correlate.61falsefullhttps://www.spreaker.com/episode/make-a-family-wellness-plan-the-family-will-not-hate-003--16663489
Find More Info @ http://facebook.com/SimpleHealthPlusFitness]]>https://api.spreaker.com/episode/16663489Wed, 23 Jan 2019 17:00:19 +0000J Cleveland PayneNow that you have decided to live a healthier lifestyle, you have probably decided the family must live a healthier lifestyle as well. Make sure the 'family' plan is one that won't turn the family completely against you. Find More Info @...
Find More Info @ http://facebook.com/SimpleHealthPlusFitness]]>61falsefullhttps://www.spreaker.com/episode/you-will-not-make-it-to-the-gym-everyday-002--16629374
Find More Info @ http://facebook.com/SimpleHealthPlusFitness]]>https://api.spreaker.com/episode/16629374Wed, 16 Jan 2019 17:00:19 +0000J Cleveland PayneCongratulations on signing up for a gym membership! It’s great to have the enthusiasm to work out, but don't get too hung up on having to make it to the building every single day to reach your fitness goals. Find More Info @...
Find More Info @ http://facebook.com/SimpleHealthPlusFitness]]>61falsefullhttps://www.spreaker.com/episode/maintaining-weight-is-all-about-maintaining-diet-001--16611753
Find More Info @ http://facebook.com/SimpleHealthPlusFitness]]>https://api.spreaker.com/episode/16611753Wed, 09 Jan 2019 17:15:19 +0000J Cleveland PayneThere is no secret to maintaining weight. Of all the factors that contribute, your diet has the greatest impact. Find More Info @ http://facebook.com/SimpleHealthPlusFitness
Find More Info @ http://facebook.com/SimpleHealthPlusFitness]]>61falsefullhttps://www.spreaker.com/episode/new-year-new-focus-new-podcast-000--16611668
Find More Info @ http://facebook.com/SimpleHealthPlusFitness]]>https://api.spreaker.com/episode/16611668Wed, 02 Jan 2019 16:08:37 +0000J Cleveland PayneAn introduction to the new podcast from Simple Health + Fitness. Find More Info @ http://facebook.com/SimpleHealthPlusFitness
Find More Info @ http://facebook.com/SimpleHealthPlusFitness]]>61falsefull