Show Notes

New Year Resolutions: Let’s do this right

In today’s episode I quickly cover the concept of New Year Resolutions, the typical pitfalls, and. how increase the odds of having the year you are envisioning, while simultaneously simplifying and decreasing the stress of it. We will cover:

  • Why is this time of year a powerful tool?
  • What are the biggest mistakes people make when implementing their plans (or lack of).
  • How can you simplify the approach with a handful of specific and easy preparatory tasks?

As always I hope this helps! Please follow along at @coach_mikericcs on Instagram for more information. Let’s have the year you deserve!

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Morning Routines: How, Why, and Avoiding the Dramatic Versions.

This is the first of a new general series that I am calling the ‘Dramatic Fitness Industry’. In these episodes we will walk through various topics that social media tends to over-complicate, to the point there is no longer benefit. We will take these usually beneficial topics and bring simplicity back, so you can learn how to really help yourself. In todays episode we discuss the idea of Morning Routines, and what actually must be involved for them to be successful. And, by successful, what I mean is a morning routine that leads to high energy, a good mood, and better decisions the rest of the day. Listen in and I hope this helps!

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Detoxification of your body: Truths and Myths, Why and How.

In this episode I dig into the topic of detoxification. Detoxing, as an industry, is projected to reach a valuation of $88 BILLION dollars by 2033. That’s right, a near 100 billion dollar industry. And here is the ironic part: we are spending unfathomable amounts of money on a system that is near free. The actual cost? Groceries. That’s it. So what is the detox system? How does it actually work? Why have certain myths come about, and what can we do to avoid continuing to waste our time and money doing what the body already does so well. You will leave this episode with some very clear strategies on what to do to detoxify your system in the only way that actually helps with decreased risk of disease, feeling better daily, and possibly even losing weight.

Follow me on Instagram at @coach_mikericcs

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Why 35+ aged adults should train more like “athletes”.

The term “athlete” has traditionally been reserved for those competing in traditional sports, and at younger ages. However, training athletically is something that benefits all of us, and goes beyond sports performance. You will hear today why it is crucial for your brain health, executive function and longevity to keep specific types of athletic exercises in your routines.

Follow @coach_mikericcs on instagram for more!

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8 Categories of Nutrition: Fat loss vs. weight loss and feeling energetic.

This has been a passion topic of mine for as long as I’ve been a trainer. And it stems from the disconnect between what we are hoping to achieve and what we read on the internet will get us there. The goal of this episode is to provide some clarity for you. Clarity of why you aren’t achieving the outcomes you hope. Clarity of the specific changes you need to make. And clarity of how to decrease your frustrations with nutrition. We will cover:

  • The actual difference between fat loss and weight loss
  • How feeling more energetic ties into each.
  • The 8 categories of nutrition (we all fall into one).
  • A quick touch point of how your cardio efforts might be misleading.

Please follow my instagram at coach_mikericcs to get more free helpful content from me. And please share this episode and my Instagram page with friends and family. Thank you for your support and reach out with any questions!

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The Illusion of Choice, w/ Gerard Friedman, MS, ATC

This week I meet with Gerard Friedman, a long time athletic trainer and Board Certified Health Coach. Gerard spent well over a decade working with high school athletes before moving to a primary focus of adults and adult heath. Gerard’s experience made for the perfect conversation surrounding the merger between youth and adults into total healthy households. We talk about family nutrition, decision making, the creation of choices (Illusion of choice, one of my new favorite terms). We also talk about visualization, and the application and benefits for both adults and athletes. This episode is perfect for parents, but all adults would find benefit.

You can find Gerard at:

His instagram

His website

Please check out Gerard, his content, and the amazing experiences he offers!

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Avoid Starting in a Deficit: Managing what you can control, w/ Superbowl Winner David Edwards

This week you will hear from David Edwards, who currently plays for the Buffalo Bills of the NFL. David is won a Super Bowl with the LA Rams, and played for the University of Wisconsin. But before all of that, David was a youth athlete who thoroughly enjoyed playing sports with his friends. David and I talk about todays youth athletes, the demands that have evolved, and what it is like to be a parent of young athletes. We talk about the difference between encouragement and creating opportunity for our kids, vs. pressuring and creating negative experience with sports and movement. David also talks about his experience going through the football levels, what he has done well, and the things he wish he knew earlier. There are so many good lessons for parents, current athletes, or any adult who is trying to make the best of their dreams and opportunities. The main message: most of us are starting in a deficit by not controlling the lifestyle habits that are at our finger tips. Listen in, rate and review, and please share with any family and friends you think might enjoy this.

You can find David at:

His Instagram

Do you have a fitness, health, or lifestyle question/topic you’d like to hear discussed on this podcast? Please send your questions to mike@marhealthandperforance.com.

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“Good” and “Bad” Foods: The debate and the real focus: w/ your host, Mike Ricchio.

This is a debate that has gone on for quite some time now. Are there good and bad foods? Is it acceptable to label any food as one or the other? Or, my bigger question, does it matter? In this solo episode (no guest, just me) I will discuss how I label foods, and how we can define and qualify our nutritional choices, including how I talk about foods with my kids. Listen in to this short episode, that can easily be finished on a short walk or car ride.

Do you have other other questions you’d like to have answered? Please email them to mike@marhealthandperformance.com.

If you aren’t already, please follow me at:

My instagram

My brick and mortar gym

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Physical Literacy: Lifelong Confidence and Health, w/ Justin Loudon

This week you will hear from Justin Loudon, the 2024 NSCA National Strength Coach of the Year. Justin and I connected last year at a national conference, where he was leading a meeting for the National High School Strength Coach committee. After listening in, it was clear he was someone I wanted this audience to learn from. The topic we landed on is the important one of ‘physical literacy’, specifically in youth and high school sports, and how they relate to adulthood. The research is clear, those who are active earlier in life have a better chance of being mentally and physically healthy adults. But why? This is what Justin and I will dive deep into. This is a great episode for both adults and athletes, but with takeaways for adults without kids as well, as physical literacy is not limited to our youth. If you like this episode, please share it and review!

Where you can find Justin:

Instagram

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“Normal is a Setting on a Washing Machine”: Nutrition Challenges w/ Gina Graham

We are back! And relaunching with a highly requested topic. This week you will learn Gina Graham, a Licensed Clinical Social Worker who has specialized in eating disorders, body image, depression, anxiety, and women’s issues for 20 years, with a private practice located in the western suburbs of Chicago. Gina is also an Author of “Body Beautiful” (link below), and an impressively talented photographer. The episode kicks off discussing eating disorders specifically, but merges into the more typical, every day issues most of us deal with. I am blessed to work with Gina every week, and we have had so many amazing conversations, so it was a no-brainer to bring such an important one to the podcast. There is something for everyone in this episode, and I know you will learn as much as I did. Listen, Rate, and Enjoy!

Links:

Auther/book: Amazon

Website

Social Media: IG

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