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Total Health and Fitness Podcast

Total Health and Fitness Podcast

By James Louie
This podcast is designed to inform and help you achieve your fitness, health and wellness goals.
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10. Restorative Yoga with Gail Grossman

Total Health and Fitness Podcast

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21. Chinese Medicine, Acupuncture, and Health with Dr. Richard Gold
In this episode, I have a conversation about Traditional Chinese Medicine, Acupuncture and overall health with Dr. Richard Gold. We talk all about why you should go to see a Doctor of Chinese Medicine, what to expect when you go for acupuncture, and how this system of medicine looks at and treats the body. We also talk about Dr. Gold’s current focus on music and binaural beats, that can help you meditate, sleep, and become more mindful. This was an amazing conversation and I hope you enjoy it. Dr. Richard Gold is a licensed Acupuncturist with over 40 years of experience working in the field. He has study in China, Japan and Thailand and has books on Thai Massage and Shiatsu. Please use the links below to check out his work. Metta Mindfulness Music: https://mettamindfulnessmusic.com/index.html Pacific Center for Health: https://www.pacificcenterofhealth.com/ Thai Massage Book: https://www.amazon.com/dp/B005BQ4Q7G?ref=KC_GS_GB_US Seitai (Lymphatic) Shiatsu, Cupping and Gua Sha for a Healthy Immune System Book: https://www.amazon.com/dp/1848193645/ref=cm_sw_r_em_api_i_2RPSX9EF3YWRV2CE26ZQ
40:39
May 23, 2022
20. Tips to Progress Your Work, Increase Strength and Hypertrophy
In this episode, I go over the different variables in weight/resistance training and how you can use them to progress your workout if you have hit a plateau, I focus primarily on the goals of increasing strength and muscles size (hypertrophy).  If you are enjoying this podcast please rate and write a review, if you would like to reach me Charleston Integrated Wellness on Facebook and Charlestonintegratedwellness@gmail for all you thoughts, questions and things you'd like to hear on the show. 
14:59
May 16, 2022
19. The Ketogenic Diet
In this episode, I give an overview of the Ketogenic Diet. What is it, whose it for, some cautions about it and the foods to avoid and eat to do it properly. If you are enjoying these episodes please take a moment and rate and review the show. If you would like to hear me talk about a specific topic or have certain guest on you can e-mail me at charlestonintegratedwellness@gmail.com.
16:10
May 09, 2022
18. Massage Therapy, Rolfing and Stretching with Noel Poff
In today's episode, James talks with personal trainer, yoga therapist, massage therapist and Rolfer Noel Poff. Noel gives his back story to his fitness journey, talks about finding his way to massage and Rolfing, his interest in martial arts,  the importance of stretching and much, much more. This was a great conversation and if your interested in contacting Noel or getting more information about his work, his stretching workshops or working with him directly, please visit: Website: https://www.shiftrolfing.com/ Instagram: shiftrolfing
37:52
May 02, 2022
17. Navigating the Human Body: The Organs
In this episode, with the goal of always educating the listener about their health and body. James goes over the location and basic function of the major organs of the body.
15:18
April 25, 2022
16. Trainer, Coach and Martial Artist Thomas Payne
In this episode, James talks with friend, fellow martial artist and trainer Thomas Payne. They talk about Tom's journey with his own health and wellness that brought him to helping other people achieve their goals. Tom talks about the different types of people he trains, his work with autistic clients, and they talk about learning martial arts at Nubreed Martial Arts Academy.  If you interested in contacting Coach Payne or seeing what he does check out the link to his YouTube page and his contact info. https://www.youtube.com/channel/UCULigKJ1BuybaL-xsXnGLAg 917-291-1571 Baldnbrolic@aol.com
34:36
April 18, 2022
15. 5 Foods to Improve Brain Health
In this episode, James talks about 5 foods that will help improve brain health, cognitive function and also help prevent degenerative brain disease. 
13:29
April 11, 2022
14. Massage, Fascia and Structural Integration with Gerald Basile LMT
In today’s episode James is joined by special guest Gerald Basile to talk about massage therapy, specifically Structural Integration, Rolfing and myofascial. Gerald has been a LMT for 23 years graduating with honors from the New York College of Health Professionals, he went on to become certified in Sports Massage, Trigger Point therapy, Active Isolated Stretching (with Aaron Mattes), Myofascial Release, Medical Massage and Personal training. He has also enjoyed teaching Swedish Massage and Kinesiology at his Alma Mater for the past 10 years. Maintaining a full practice in Long Island New York, he incorporates all his learned techniques in a deep tissue therapeutic massage. He learned Tom Myers’ Structural Integration where one tries to balance the structure rather than fix somatic dysfunction. He became certified in KMI in 2008 and has professional affiliation with the AMTA and IASI. Gerald looks forward to helping his clients reach their full human potential. He is also constantly striving to learn more about the art of healing. Strolling Under the Skin Video https://www.youtube.com/watch?v=eW0lvOVKDxE Anatomy Trains https://www.amazon.com/Anatomy-Trains-Myofascial-Therapists-Professionals/dp/0702078131/ref=sr_1_1?crid=2X4WX8XKHSK7H&keywords=tom+myers+anatomy+trains&qid=1648669964&sprefix=Tom+Myer%2Caps%2C85&sr=8-1
27:02
April 04, 2022
13. An Overview of Macronutrients
In this episode, James gives an overview of the three macronutrients in the body, what they are, what they do in the body and what are the best sources.  If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness.
15:43
March 28, 2022
12. Tips for Creating a Exercise Routine
In today's episode James gives tips on how to structure an exercise routine. He talks about what to think about when picking exercises, how long you should work out for, how many days a week and what is the most ideal way to get started for beginners.  If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness.
13:26
March 21, 2022
11. Mobility vs. Flexibility
In this episode, James talks about mobility vs flexibility. What the terms mean, how they fit into your health and fitness journey, and what are the best ways to improve both. If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness.
11:40
March 14, 2022
10. Restorative Yoga with Gail Grossman
In this episode I discuss yoga and specifically with fellow yoga instructor Gail Grossman. Gail, is Yoga Educator, Author & Guide. Considered a teacher of teachers she has been sharing the gift of yoga for decades and she was one of my original mentors when I was do my yoga instructor training. We talk about her yoga journey, from teaching kids to adults, opening a yoga studio, starting a teacher training, writing a book on restorative yoga, the importance of restorative yoga for everyone, and much more. If you are interested in connecting with Gail here are ways to reach and follow her. Website: www.gailgrossman.yoga Insta:@yogamom & @gailgrossmanyog Link to a free restorative yoga class with Gail: https://www.gailgrossman.yoga/Restorative-Yoga-class If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness. Instagram @charleston Integrated Wellness 00:00 Disclaimer :30 James introduces the show, the topic of yoga and restorative yoga with guest Gail Grossman. The two catch up and James gives a brief history of how they know each other. 2:26 James asks Gail how she was introduced to yoga, her journey from teaching kids to adults and how it has become such big part of her life. 9:29 Gail talks about opening the studio Om Sweet Om, creating the studio’s teacher training, her restorative yoga training and how the universe guided her to writing her book “Restorative Yoga for Life”. 20:30 We define restorative yoga, who it’s for, what it does and how you should incorporate into your health and wellness journey. 28:04 James asks Gail what props you would need to do a restorative yoga practice and where to go to practice at home.
34:17
March 07, 2022
9. The Benefits of Resistance Training
In today’s episode James talks about all the benefits of strength training, why it's important, what adaptions it signals in the body, and the overall health benefits. If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness.
11:48
February 28, 2022
8. Understanding Massage with Lucas Foote LMT
In this episode I discuss massage therapy with my fellow licensed massage therapist Lucas Foote. Lucas has been my friend and mentor for many years and it was great to have this discussion with him about a subject we are both passionate about. We talk about the benefits of massage and therapeutic touch, how to find the right massage therapist, what to except when getting a massage, your rights as massage client/patient, and what kind of pressure you should ask for/ except during you treatment. If you would like to reach out to Lucas for more information or book an appointment he can be found at http://footeintegrativetherapy.abmp.com/about-the-practitionerand lucasfoote@yahoo.com. If you are interested in becoming a massage therapist and you are in the Charleston South Carolina area you can look at https://www.sec.edu/about/campuses/charleston-sc/ You can also e-mail Lucas or myself for information and guidance. If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. You can also check out my Facebook page Charleston Integrated Wellness. 00:00 Disclaimer :40 James introduces the show and his guest Lucas Foote, Lucas gives his background as a massage therapist. 4:00 James and Lucas talk about the overall benefits of massage. 8:00 They talk about what a person should expect when going into the massage and how to pick the right massage therapist for you. 13:14 Should you price you shop your massage therapy? 15:00 Should you tip your massage therapist? 18:40 What are clients/patients’ rights on the massage table? They discuss patient autonomy, treatment planning and appropriate amount of pressure. 30:00 Lucas talks about how often you should get a massage and this leads to final thoughts for the podcast.
34:42
February 21, 2022
7. Why Cardio Alone is not the Best Way to Lose Weight
In this episode, James talks about why cardio alone is not the best way to achieve longer term weight/body fat loss. He breaks down what cardio does for the body, where it fits into an exercise plan, what metabolism is and what you could be doing to get better weight/body loss. 
12:00
February 14, 2022
6. The Importance of Tracking your Health Goals
In today's episode James talks about the reasons why it is a good idea to track your health goals.  If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. Also check out the Facebook page Charleston Integrated Wellness. 
12:13
February 07, 2022
5. Tips to Help Improve the Health of your Diet
In today’s episode James covers 5 tips to help improve the health of your diet. If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com. 00:00 The disclaimer 00:36 James opens the show with the topic tips help improve the health of your diet. He talks about why he doesn’t like to use the word easy in reference to lifestyle change. 2:49 Talks about the benefits of more water and ideally how much you should drink. 4:53 James talks about the importance of fruits and vegetables, how to eat them and what types to get. 9:57 He wraps up the show talking about avoiding sugar and processed food.
15:26
January 31, 2022
4. Thoughts on Fasting
In today's episode, James gives his thoughts about fasting. Talking about what it does for the body, the different types of fasting and how to decide if it's for you.   00:00 The Disclaimer 00:36 James starts the show by introducing the topic of fasting, he talks about why he doesn’t like the word diet, what fasting should be used for, breaks down the types of fasting, he mentions the work of Dr. Valter Longo, Dr. David Sinclair, and Dr. Jason Fung. 6:05 James breaks down the goals of fasting and how to choose why you are fasting, that you should create healthy habit around eating and food before implementing fasting if using it to lose weight, how fasting works and how it helps with disease prevention, the overall benefits of fasting, thing you can do to help hunger when fasting. Dr. Jason Fung Book "the Complete Guide to Intermittent Fasting https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1642859021&sr=1-3 Dr. David Sinclair "Lifespan" https://www.amazon.com/Lifespan-Why-Age-Dont-Have-ebook/dp/B07N4C6LGR/ref=sr_1_2?crid=1CMHJNSZ1S4S5&keywords=lifespan+david+sinclair&qid=1642859139&s=books&sprefix=Life%2Cstripbooks%2C64&sr=1-2 Dr. Valtor Longo "The Longevity Diet" https://www.amazon.com/Longevity-Diet-Discover-Activation-Regeneration-ebook/dp/B073YMYX7H/ref=sr_1_1?crid=2KYGWE9KI31SA&keywords=valter+longo+the+longevity+diet&qid=1642859188&s=books&sprefix=valt%2Cstripbooks%2C58&sr=1-1
17:36
January 22, 2022
3. Tips to Increase Your Daily Movement
In this episode James talks about what it means to be sedentary and gives tips to increase your daily movement.  If you are enjoying the show please like, share and follow with others. If you want to reach out with questions you can email James at charlestonintegratedwellness@gmail.com.  00:00 The Disclaimer :37 James opens up the show, talking about getting more movement in our daily lives. He starts by defining and giving an overview of what it means to be sedentary. 5:24 James talks about the idea of NEAT, and how this is the type of extra movement you want to include in your daily. 7:00 James gives tips to improve your overall movement in your daily life.
13:58
January 17, 2022
2. Breathing for overall health
In this week’s episode, it’s all about breathing and how to breath to improve your daily life. :27 The Disclaimer :42 James starts the show with the topic of breathing, he goes of the types of respiration in the body, he reviews the signs and symptoms of dysfunctional breathing. 6:00 James starts talking about the best way to breath, why breathing through the nose is so beneficial, the issues with mouth breathing and the primary muscle of breathing. 9:16 James moves into what we can do to improve our breathing, breathing slower, the ideal number of breaths you should take per minute, why CO2 is important and an exercise to become and reduce breathing.
16:10
January 10, 2022
1. Sleep, the first building block of health
In this first episode of the podcast, James introduces himself to the audience and launches into the topic of sleep. He explains it’s importance, what happens if we don’t get enough of it, and ways to improve sleep. If you enjoy the show please like, share and follow. You can also get in contact with James at charlestonintegratedwellness@gmail.com 00:01 Show disclaimer :30 Show begins with James introducing himself, the purpose of the show and his experience working in the health and fitness space. 3:00 James launches into the topic of sleep, it’s purpose, what can happen to your health if you don’t get enough of it, and ways that you can improve your sleep.
17:34
January 02, 2022