THE Metabolic Podcast- Episode 06: "Mind Power" ft. Deborah Hanlon

Episode 06- "Mind Power" ft. Deborah Hanlon

Welcome back for another episode. Ok so this should be a great episode that will focus on the power of the mind. On today's show we will speak to Deborah Hanlon, one of the coolest people my path has crossed with so far in life. Deborah is an intuitive medium...or as according to the definition I found, someone who uses his or her intuitive abilities to see the past, present, and future events of a person by tuning into the energy surrounding that. Deborah has turned this incredible ability into an amazing business where she not only taps into the energy of those who have passed for people, but also educates on how to be more present in one's everyday life by tapping into their own energy and pushing themselves past their mental limits. On the podcast today we will discuss the power of the mind and how all of us can better tap into our mind power.

Please remember all things related to this podcast can be found at and on our social sites @metabolicmeltdown on FB and Insta. You can also follow our host on Instagram @metaboliclife. Be sure to check out and subscribe on iTunes and leave a review as that will really help the show's rankings. Enjoy!

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August 1, 2017- "Balance

Many of my macro clients are shocked at my response when I tell them my philosophy on tracking macros while on vacation: DON’T DO IT! You see, fitness is a LIFESTYLE, and while MOST of the time should be spent eating clean, tracking macros, or applying the habits your learned through a period of macro tracking, there ARE moments when tracking should just not apply: birthdays, major Holidays, vacations, etc. I always explain to my clients to look at it like this: so you gain a few pounds on a vacation… .most of it is water retention from a diet rich in sodium, alcohol, processed foods, etc. That weight will be gone within 7-14 days of returning from your trip AND you will have had all of the memories with your friends and family, mental relaxation, and break that we all need from time to time. Would it be better to restrict yourself, count macros, and take away from those experiences? I don’t know about you, but for me it isn’t worth it at all.

Fitness, and life, is about BALANCE. We work hard 90% of the time so that we can enjoy that 10% of fun, freedom, and indulgence. If you are always “100%” in ANY aspect of your life, you are inherently neglecting something else. That is no way to go through life. It saddens me when I see people go on extreme weight loss challenges, lose a ton of weight, and deprive themselves the entire time. I know that weight regain is inevitable because these folks have not learned to apply BALANCE to their lifestyle. When you have learned to “pick your spots” and can better apply that balance, you will be happier, more fulfilled, more enriched, and more likely to achieve your goals in the long run.

If you are busy with work, kids, etc, you don’t need to workout 6 days a week to see results. If you think this, or have that “100%” mindset, you will inevitably opt not to workout at all. What you need to do is workout 3 days a week, and spend time with your family, if that’s what it takes. Balance. You don’t need to give up cookies everyday for the rest of your life. Have a few on Saturday night. Balance. On your son’s birthday, if he is begging you to have pizza with him, have pizza with him. Balance. I hope ALL of you can take from this that the TRUE fitness lifestyle, the one that will allow you to remain fit, healthy, and happy for life, will revolve around BALANCE, and the ability to “have your cake and eat it too."

-Matt Phelps

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July 3, 2017- "Lifestyle"

4th of July weekend is a GREAT time to be an American. The barbecues, parties, ice cream cones, beers on the lake, family time, and relaxation all create lasting memories and valuable experiences with us all. While most Americans will not blink twice before reaching for another piece of Grandma’s “Red White and Blue” Cake, or digging into the cooler for another IPA, if you are “about that fit life” these social gatherings can be somewhat stressful. “How many calories are in that cake?” ”Should I really have beers when it is not my ‘cheat day’?” “ I wonder how many burpees I will have to do to burn off all the carbs in those chips I just ate?” These questions are normal, BUT do not fret, do not worry, do not stress; if you are truly about the “fit life”, if this is truly your lifestyle, then you really can “have your cake an eat it too.”

As a veteran Macro Coach, one of my biggest goals with my clients is NOT to have them lose 10 pounds, drop 2 dress sizes, or fit into a smaller suit. My BIGGEST goal, is undoubtedly to teach people the BALANCE they will HAVE to possess if they truly want to carry their newfound nutritional knowledge with them for life. I want to shape their lifestyle. I want to teach them how to “cheat” (although I hate this term, most people know what I mean by this, so I will use it)…I never, ever want my clients avoiding social situations, or boasting that they did not “cheat” last weekend. Whenever they tell me things like that, it saddens me. In fact, many of my macro clients can tell you that I MAKE them take a free meal each weekend. We get one shot at this beautiful thing called life. Ask yourself this: do you want to spend every single day in My Fitness Pal, or on your Apple Watch 24/7? I didn’t think so. Naturally, I am sure you are now asking yourself the million dollar question: “So how do I find that balance?”

When you go on vacation, don’t eat like a death row inmate granted a 12 hour pass at a mall food court. Instead, eat sensibly during the day, have some drinks, and have ONE fun meal at night. Is it your birthday? Sweet! No macros for you today! Holidays are meant to be enjoyed, your diet will be waiting for you tomorrow. Your son has a huge Little League game today? Go watch him, looks like your workout can wait until tomorrow. It is not the “10%” of the time decisions that will dictate our fitness goals. It is what we do 90% of the time that counts the most. 4th of July food and drinks will not derail you from your goals; the Tuesday night midnight cheesecake which turns into the Wednesday morning “I’ll start next week” donut run? Well, that WILL set you back, and is not a wise use of your limited moments of indulgence.

Fitness is a lifestyle, a journey, an art, a pursuit of consistency, NOT a pursuit of perfection. Choose your spots wisely when you choose to go off your diet, but PLEASE….go OFF your diet from time to time! What is the point of working so hard, and being so diligent 100% of the time, when you get to enjoy yourself 0% of the time? The funny thing is, the cookies taste better, the beer goes down smoother, and the family time is that much more special when you let loose and pull back because NOW you have embraced the “fit life” and married the consistent workouts and dietary routine with the occasional “days off” that make it all worth it.

Matt Phelps
Metabolic Meltdown

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June 1, 2017- "DETERMINATION"

One of my favorite phrases to use when I am training clients is “It’s you vs. you!” It sounds silly, but how true is this? How many times have you thought to yourself “there is no WAY I can do this” but then in the next breath tell yourself “ok,

just hold on for 10 more seconds. Now 10 more…Now…Wow, I did it…I made it!” We are all capable of so much more than we think we are, we just need to turn the negativity in our mind off, and channel it into a positive way of thinking that will have us focused with laser like intensity on the task at hand. This, my friends, is called determination. We all have it in us, but it is up to you to find it, feed it, and unleash it on your goals.

The first key to utilizing your determination, is to realize that determination comes from within. Nobody can be determined FOR you. You need to want to achieve your goal more than anyone else does, if you want to have a prayer at using determination to your advantage. Once you have the ability to reflect that the only thing standing between you and your goals is YOU, you are now ready to start using determination to your advantage,

In the beginning, when things are comfortable, all paths towards our goals are smoothly paved, with very few bumps along the way. However, somewhere along the way, we are likely to hit some bumps and pot holes. Think of determination as your “indestructible tire”. When you don’t have the ability to utilize determination, the second you hit a bump, you will get a flat tire and fizzle out. When you are determined, you will have the ability to sustain those bumps, and continue on your journey.

Determination is also a powerful tool to use because once you discover it, feed it, and develop it, it is yours forever, and it only becomes a bigger and bigger part of the steps you take to reach your goals. Once you have faced pain, discomfort, and adversity, looked it dead in the eye, and powered through using determination, there is literally no “high” out there than can match that. When, through determination, you are able to conquer your fears, reach your goals, and achieve your dreams, the sense of confidence, empowerment, and pride will forever change your outlook on life, whether that is in business, in the gym, or any other difficult, uncomfortable circumstance.

The next time you are in a challenging, uncomfortable situation, don’t immediately look for something, or someone, on the OUTSIDE to bail you out. Look INSIDE and discover the solution to the adverse situation that you find yourself in. Refuse to let doubt enter your mind, find the strength within yourself to rise up to the occasion, and unleash the determination monster that you have been feeding inside of you. It sure as hell, won’t be easy, but you tell me….what in this life that is GREAT, comes easy?

Matt Phelps,
Metabolic Meltdown

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Live DJ Classes

March 25, 2017- "Live DJ Classes"

Back by popular demand, Metabolic Meltdown is excited to announce "pop-up", live DJ Classes. The classes will be held on Saturdays, in the afternoon, at a rotating location with different trainers each time.

On the week of the class, we will announce the location and time with a link to reserve your spot. There will be 42 available slots and they will be available on first come, first serve basis. The classes are for current clients only and cost a $10 fee that we will add to your right to your account.

Adding a live DJ to a Metabolic workout gives it that little extra “twist” of fun, and mixes things up for you! We are excited offer this to our clients to see your response.

Please stay tuned to our social media channels for the first class information.

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The Power of the Human Bond.

March 17, 2017- "The Power of the Human Bond"

Whenever we are in an adverse situation, it always helps to have a friend at your side, and fitness is no different. Whether it be a workout alongside your peers, your spouse, your sibling, or your best friend, the unspoken bond of enduring an adverse situation with this significant other is one of the most powerful emotions that we can experience as human beings. Working out with those we care about is FUN; it bonds us, connects us, and brings out the best in all of us.

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The Bond

December 22, 2016- "The Bond"

Working out is not just a physical experience. It is not just about building muscle, burning fat, and getting stronger. Sure, all of these things are great, and for most of us, compose our conscious reasoning for working out in the first place. But I would like to focus on the power that working out in a group, and particular, working out in a Metabolic training group, has on us from a mental, emotional, and dare I say, spiritual point of view.

From the dawn of time, when human beings endured an adverse situation as a collective unit, it has bonded them. From cavemen slaying a Wooly Mammoth in order to eat, soldiers bonding in a time of war, or athletes competing together on the same team, when people enter that adverse situation, and come out of it together, there are bonds that form that become very, very strong.

Metabolic training forms these bonds, because combining strength training with cardio exercises, all done with minimal rest, is not easy. Is going through a Metabolic workout like being in an actual battle? Of course not, I wouldn’t wish the horrors of war on anyone. However, the bond formed, and the reason we form it, is paralleled to the situations soldiers find themselves in, on a much smaller scale. When we conduct our metabolic workouts, we are all working out for time under tension, in harmony, in unison, as one. That is how I came up with our tagline : “One workout. One family. One goal.”

The bond is unspoken, and many of our clients may not even consciously realize that they experience it, but it is there, there is no denying that. I know it is there, because the feeling of accomplishing a Metabolic workout is euphoric. You can literally see people who were uptight, stressed, or in a bad mood, have their entire mood swing after a workout. They laugh, they smile, they socialize. They are different beings altogether. I am a huge believer in the physical results that Metabolic training produces, but the mental , emotional, and spiritual evolvement that our clients experience is what takes our sessions from being a “workout” to being “an experience”.

If you have never tried working out in a group before, or are intimidated by it, don’t be. Instead of focusing on the negative aspects of “what will people think”, “what if everyone is watching me”, or “what if I can’t keep up”, shift your mindset to center on the positive experiences that you get to be a part of. You will be a part of a team. You will make new friends. You will become closer to old friends. You will experience the euphoria of facing your fear and conquering it. There is no judgment on our team, just unconditional support and understanding of what it is like to do a Metabolic workout. If there is judgment on any team you are on, or group you are a part of, then that is not the group for you.

Leave your comfort zone. Face your fears. Experience the serenity, happiness, and fulfillment that group training can provide.

- Matt Phelps

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Holiday Weight Gain

December 20, 2016- "HOLIDAY WEIGHT GAIN"

With Christmas right around the corner, it is tempting to just say “forget this dieting thing” and throw all caution to the wind, stuff our faces, and just say “I’ll start January 2”. Though it is understandable, DO NOT make that mistake, as you will most likely gain 5-10 pounds of fluff that could have been otherwise avoided by following these simple steps. Try doing these things M-F this week, and you will be able to have your cake and eat it too this weekend!

1. Drink one gallon of water per day. Not only do we need water to survive, but we need it to perform optimally during our workouts. Water also will make you less hungry, which is a major key to any diet!
2. Eat lots of lean protein and green veggies. Do not shy away from healthy portions of lean protein and green veggies, as they will give you a lot of “bang for your caloric buck” when it comes to feeling full and satisfied. When you are full and satisfied, you will be less likely to cheat.
2. Limit fruits to 1-2 servings per day. Fruit is an excellent source of micronutrients and fiber, but too much fruit can add unnecessary calories and sugar to your diet. Since we plan on having plenty of calories and sugar this weekend, lets try and limit that during the week!
3. Sweat everyday. While you should be sweating everyday anyways, if you want to indulge this weekend, you should break a sweat DAILY. This could be through metabolic training, traditional strength training, cardio, basketball, Brazilian Jiu Jitsu, or dancing to hits of the 90’s…it doesn’t really matter, but you need to sweat it out so we can burn plenty of calories.
4. Earn your starches. I am not recommending that you avoid starches this week, but EARN them. Always have a starch (oats) with breakfast, but only have one more serving of healthy complex carbs (potatoes, rice, oats) IF you broke a sweat that day. Ladies, make sure the carb serving is 100-150 calories worth, gentlemen, make sure the carb serving is 150-250 calories worth.
5. Limit your healthy fats. Do not AVOID healthy fats, but limit them to 2 servings per day. For example, a thumb sized amount of peanut butter is one, or lean ground beef is another. Use common sense, if you are a small woman, have a small amount, if you are a larger male, you may have a larger portion size. Think 2 eggs for a small woman, 4 eggs for a large man, etc.
6. Try Intermittent Fasting (IF). I love breakfast, and you don’t need to give it up, but try eating it LATER. By doing so, you will consume fewer calories, get your mind off of food, and prevent constant surges in insulin throughout the day. More mental focus, clarity, and energy are also nice side effects. You don’t need to fast for very long at first. Start with waiting 2-3 hours to eat Meal #1, and see if you can wait 4-6 hours over time.
7. Drink alcohol, but be smart. Do not avoid precious social situations during the week, but be smart about it. Wine, light beer, and clear liquor over egg nog. 2-3 drinks during the week, not 6-7 and then a midnight raid on the fridge!

So there you have it! By following these tips and tricks, you should be able to limit any damage from Holiday eating by containing your bouts of over eating to the actual holidays themselves!

Happy Holidays, and be sure to eat, drink, and be merry this weekend!

- Matt Phelps

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Slow It Down

December 19, 2016- "SLOW IT DOWN"

Slow it down

I was lucky, when I was first introduced to strength training, I learned from a practitioner of High Intensity Training (HIT), which greatly benefited me in a couple different ways. I quickly learned about the power of metabolic training, and the efficiency of strength training with limited rest periods. I fell in love with the results I saw with my own body, and the mental challenge I needed to exert just to make it through these grueling workouts. To all my clients, you can thank my days spent applying High Intensity Training to many of the “tricks” and techniques I apply in our Metabolic workouts today. While my introduction to Metabolic training was super beneficial, I also learned about the importance of time under tension, safe strength training, and controlling the negative, or eccentric portion of each lift.

I have a phrase I use with my trainers at the gym all of the time when I am educating them on how to instruct proper exercise technique, and it goes something like this “people who use proper form, and control the weights they use, look like they lift. People who throw weights around, lack time under tension, and do a lot of ‘ego lifting, typically do NOT look like they lift.” I have found this statement to be SO true. Our muscles will grow and get stronger by putting them UNDER TENSION. If you do not control the eccentric portion of each lift, then you are missing out on a tremendous opportunity to place the muscle under tension for a few more seconds than it otherwise would have.

I heard a great quote once, “When trying to build muscle and strength, you should ‘lift’ the weight to have the OPPORTUNITY to get a good, controlled eccentric portion of the rep.” Think about this. It makes a ton of sense to me, and I think if you apply it to your training you can shift your mind to work both portions of the rep, which are obviously both very valuable.

One of the reasons we lift for time under tension at Metabolic is because THAT IS WHAT MATTERS when it comes down to getting stronger, building muscle, and getting the most out of your training. When we do a strength training exercise for :30, if the goal is to build muscle and get stronger, you should use the most weight you can use WITH PROPER FORM, while keeping the muscle under constant tension for that time period. It is not to see how many reps you can bang out in :15, get all flustered, rest for :05, bang out a few more spazzy reps for :07, and then rest early. If you find yourself doing this, I don’t blame you, I know it is simply because you lack the knowledge that I am sharing with you today. Your body does not know how much weight your lifting, your body simply knows it needs to adapt to an imposed demand; if the demand is crap, then your results will be too.

Perhaps the most important reason to lift with controlled negatives under moderately heavy loads is safety. If you can control a weight for :30-:45, with constant tension, slow negatives, and an explosive concentric, then odds you are going to use a load that you can safely handle. The joint stress of ballistic, uncontrolled lifting is tremendous, and while there are certain movements where this is ok (i.e. kettlebell swings), there are others where there could be negative ramifications. If you are in this game for the long haul, you are best served to slow it down on your strength movements.

If you are frustrated by the development of a certain muscle group, or always feel weak in a certain range of motion, leave your ego at the door, lower the weight, slow it down, and FEEL the muscle working. Your joints will thank you, your muscles will be optimally developed, and you will look like you strength train on a regular basis. Try it out for your next Metabolic workout or Strength Training session, and let me know!

- Matt Phelps

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December 15, 2016- "HABITS"

We are all creatures of habit. One of the major keys to success in fitness is to form patterns of behavior that build consistency. With consistency comes results. Whether you are trying to perform better pushups, lose body fat, or build muscle, your results are only going to be as good as the effort you put in on a consistent, day to day basis. Here are some keys to help you build consistency, both in the kitchen, and in the gym!

1. Establish a meal pattern….and stick to it. Whether you like to eat, 1,3,5, or 9 meals per day, we now know that meal frequency is irrelevant when it comes to losing body fat, but rather it is total macro nutrient intake over the course of a period of time that will cause you to lose, maintain, or gain weight in the form of body fat. Find the number of meals that works best for YOU, and make a golden rule that you STICK to those meal times. Let’s say that you are a 2 meal a day, kind of person, with an apple mid afternoon. On a higher calorie day, don’t head to the diner for the tall stack, have a pop tart before lunch, down a number 2 during lunch, and munch on Doritos all afternoon. While this admittedly sounds glorious, and like a lot of fun, remember, you are a “2 Meal and 1 Snack” kind of person. Have your typical first meal, follow it up with your apple, and have a fun dinner.

2. Treat your gym attendance like your job. I am very busy guy, but NOTHING gets in the way of my workouts. If I plan on working out on that day, it is anchored in stone, and I do not let anything interfere with that. I actually consider it to be a part of my job, and you should too! . If you have a hectic schedule, plan to work out early in the morning on that day, or later in the evening. If this is not an option, plan out 3 gym sessions a week at a designated time, and then do not let anything interfere with that.Do not make appointments, do not go meet friends, do not do anything other than workout at your designated time. This is why I am a big fan of clients working out at the same time everyday; it builds consistency with your workout routine, and that consistency is what will allow you to see lots of progress in the gym.

3. Avoid “trigger” foods entirely. Nobody likes to openly talk about it, but we ALL have “trigger foods” that lead us to bouts of uncontrolled overeating. Maybe for you its potato chips, chocolate chip cookies, or gummy bears. For me, its Vanilla Chex. I do not eat Vanilla Chex unless I am really treating myself, because for me, a moderate portion is not possible, I can easily put down a box. . Unless it is my birthday, a special occasion, or a celebration of a fitness goal, I do not consume Vanilla Chex. So what should you do instead? Choose something that is SIMILAR to provide your brain with the pleasure of the food you think you want, with the fuel you actually need. Instead of the bowl of vanilla chex, I try to opt for a bowl of oatmeal with apples and Splenda. Just as satisfying, and it prevents me from overeating by 1000 calories. Get in the HABIT of making good choices based on your tendencies, and your waist line will thank you.

So there you have it, 3 simple tips that you can implement IMMEDIATELY in order to see the fruits of your labor in the gym.

Have at it!

- Matt Phelps

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