Ingrained & Balanced Lonnie Rodriguez & Marty Heilmann

Season one of the Ingrained & Balanced podcast provided key insights and covered critical components for achieving and maintaining physical and mental wellness. Before the podcast returns for its second season, tune in to this episode to catch up on the themes that Ingrained & Balanced has covered thus far.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. This podcast episode examines the engaging themes, special guests, and exciting health concepts the show explored throughout its first season. Listen as Lonnie and Marty recall some of the eye-opening moments captured within the first season and discuss how these have motivated them to live a well-balanced lifestyle.
Listen to Lonnie and Marty reflect on Season OneCold showers and Cool Dips – Alex Crockford (2:42)
One of the special guests who joined the podcast this season was Alex Crawford, an online trainer who shares inspiring videos and tutorials to help his viewers incorporate healthy habits into their lives. Marty shares how people can apply Alex's advice to help them stay motivated. Some techniques and practices they discuss include the importance of cold water therapy for reducing inflammation and looking and feeling younger. This segment contains part of Alex's interview, where he shares his thoughts on moving past mental challenges to adopt healthy habits.
The Negative Habit Hamster Wheel – Jeanine Grayson (11:14)
This season covered many impactful topics, including methods for stopping negative habits. In episode 4, the hosts were joined by Janine Grayson, a life coach, who offers her advice for quitting unhealthy or harmful habits. She explains how identifying and addressing these habits are essential to getting off the "hamster wheel" and adopting a new positive mindset. Together, they discuss the importance of shifting your mindset and maintaining the willingness to try new approaches.
The Ins and Outs of Intermittent Fasting – Jaclyn London (14:42)
On episode 6, special guest Jacqueline London shared her professional insights on the ins and outs of intermittent fasting. Jacqueline is a dietician, brand consultant, nutrition, and health media expert. Throughout the episode's discussion, she and the hosts shared their opinions and knowledge on dietary practices and how they can be applied to different lifestyles. While methods like intermittent fasting can be controversial in the media and online, these habits can be healthy depending on the person and their unique lifestyle. Jacqueline shares her opinions on the trend and its long-term sustainability.
Destress and Decompress – Ray Austin (18:00)
The next segment covers episode 11 with Ray Austin, a retired NFL football player in his mid-40s who has worked hard to improve his exercise and eating habits. In the episode, Ray discussed what has changed in her exercise routine as he has aged and what eating habits he maintains to stay in shape. Intermittent fasting and sleep are crucial elements of his lifestyle, and he discusses his methods for decompressing at the end of the day to reduce his tension, stress, and anxiety. Some habits covered include yoga, meditation, exercise, and even unwinding with a glass of wine.
Foundation Training – Jessie Salas (23:40)
Exercise isn't always easy and painless. On episode seven, guest Jesse Solace lets listeners in on how foundation training has helped him stay in shape while identifying and overcoming his pain points. After sustaining an injury, Jesse got involved in foundation training to identify and treat some of his body's imbalances. In a recording of this episode, Jesse shares how he now uses Foundation Training to help other people target their body's weaknesses and improve their overall physical wellness.
Cancer and Control

Exercise can help people get in shape, but it also requires fuel from the body for energy. But with metabolic efficiency training, people can train their bodies to burn fat as a primary fuel source and improve their ability to utilize this energy efficiently during their workout.
Ingrained & Balanced is a podcast about health, Fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty interview Erik Marthaler, a personal trainer, owner of a unique fitness center, and expert in metabolic efficiency training. Together they discuss how the right methods can help people burn fat and optimize their physical fitness.
Listen to Lonnie, Marty, and Erik discuss metabolic efficiency trainingIntroducing Erik (0:05)
This episode of Ingrained and Balanced begins by introducing the guest speaker, Erik Marthaler. Erik is a personal trainer and owner of a fitness center covering all different kinds of training methodologies and disciplines. Erik kicks off the interview by describing the healthy habits that he practices at the beginning of each day, like drinking water and taking a break from his screen time. Practicing hydration is always a beneficial way to fuel your body and prepare for the day's activities.
What is the uniqueness of lateral Fitness? (4:45)
Erik is a full-time trainer and business owner and shares insight into his day-to-day lifestyle on the episode. He explains how training is a core contributor to his business's success and describes what makes this type of exercise so unique. Lateral Fitness is a boutique studio gym that approaches wellness through different trainers, therapists, and other health services. The specialists, trainers, massage therapists, and technicians all work to improve the health of the gym's clients. He also shares the insights he gained from some of the trainers working at his gym on ways to improve overall wellness.
Health and Excuses (11:10)
The speakers take time to discuss dietary wellness and the struggles commonly associated with trying to achieve it. Together, they share their thoughts on excuses for not eating well and how meal prep can help people with little time each day to cook healthy foods. Erik's clients are often looking to improve their mental and physical health, and he explains some practices that anyone can incorporate into their routines to improve these facets, like meditation and mobility training.
Hacks to improve your strength and endurance. (18:15)
Strength and endurance are important to living an active and fulfilling lifestyle. Lonnie shares a tip with listeners on how people who work at desks can improve their mobility throughout the day. Erik speaks on the different training styles that are gaining momentum today and how each of them serves different purposes when it comes to achieving fitness goals like building strength or improving endurance.
Metabolic efficiency training. (21:23)
Some believe that running can cause physical damage, while others praise this form of exercise for its simplicity and convenience. Erik weighs in with his opinion and explains how some exercises may be better for certain individuals than others. Factors like individual body types, injuries, and personal preference can all impact the success that a person may have with exercises like running. The speakers also discuss how running releases endorphins and the positive impact that this can have on people's mental health.
How to reduce carbs and fat. (24:57)
One of Erik's main focuses involves metabolic efficiency training. He provides a background on this topic and explains how it applies to different individuals that apply it. Metabolic efficiency training involves practices that train the body to utilize fat storage as a primary fuel source rather than its carb

Life has many twists and turns that can significantly impact our wellness – if we let it. But although health adversities and other obstacles can challenge our ability to maintain our fitness, overcoming these issues and getting back on track truly make people winners.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Ron Radvinsky. Rod has experienced his fair share of challenges in his physical wellness journey, but together he and the hosts discuss how showing up and putting in work has helped him succeed.
Listen to Lonnie, Marty, and Ron discuss the benefits of getting back on the track to wellness Introducing Ron (0:05)
This episode begins by introducing special guest speaker Ron Radvinsky, who joins the episode to share his incredible story. Ron has experienced some ups and downs in life but always finds a way to get back on track and overcome adversity. Today he is here to discuss what triggered them to get back on track and the healthy habits that help them maintain their wellness. This starts with Ron sharing what he did this morning regarding a healthy routine. He explains that most mornings, he visits the gym and makes himself a protein shake as fuel to move him forward throughout his day.
Gymtimidation and Getting Started (3:06)
Earlier in life, Ron experienced gym intimidation. This is common, especially for people like Ron, who found themselves dreading P.E. growing up. He shares how the discomfort he felt around fitness growing up led to his gym avoidance – and how he found the answer to his fitness in running a 5k. From learning to improve with others in a "run club" to running his way around LA, Ron achieved his physical fitness in a way that worked for him. And Ron's journey had a few twists and turns along the way that helped him realize his full fitness potential!
The Greatest Accomplishment (9:59)
When it comes to physicality, Ron says that completing a marathon was the greatest accomplishment of his life. Not only did it change his attitude toward fitness, but it helped him realize all that he could endure. Of course, running comes with its challenges. Together, Marty and Ron share their thoughts on the common problems athletes "run into" as they run, from chafing to overcoming your natural aversion to starting a fitness journey.
Don't Forget Your Excuse (17:36)
For Ron, winning a race means showing up and getting to the starting line. He explains that people should always bring their excuses with them when they participate in athletic activities because, at some point, something will go wrong. And when it does, you have to accept it and make the choice to go on. He shares a moving story about pushing himself to complete a race, even when his excuses were stacked against him.
Twists and Turns (21:05)
Running is no longer a part of Ron's life after he developed immense Achilles tendinitis. This negatively impacted his health and wellness path for a little while, leading to weight gain and depression from losing running as a social outlet. From a sugar addiction to a lack of motivation, Ron explains how his injury affected him physically and mentally over his four years without fitness and the things that made him realize he needed to change.
Getting Back On Track (27:04)
While diet is an ongoing challenge, Ron's fitness has greatly improved since his injury. He discusses how he got back into exercising after COVID. He explains the mental toll that the pandemic took on him and how prioritizing his spiritual and mental health helped motivate him to improve his physical health as well. With the help of his nutritionist Tim Liu, he built up his fitness and met his goal of getting in shape before age...

Maintaining healthy habits can be challenging. After all, it isn't easy adjusting to significant lifestyle changes. However, people can ingrain healthy exercise and fitness practices within their daily lives if they begin with small, sustainable habits.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by Tim Liu, an online fitness and nutrition coach who helps people lose fat and build muscle on terms that work for them! Together, they discuss how people can adopt sustainable wellness habits that they can maintain for life!
Listen to Lonnie, Marty, and Tim discuss maintainable habits to achieve a healthy lifestyleIntroducing Tim Liu (0:05)
Lonnie and Marty introduce this episode's special guest, Tim Liu. As an online fitness and nutrition coach, Tim teaches his clients how to lose fat and build muscle without having to live in the gym or give up all their favorite foods. Instead, he teaches sustainable habits that people can maintain for life to help them keep their weight loss results. Tim explains the healthy habits he practices in the morning to start his day with a protein boost. The speakers also have a quick discussion on protein bars and whether they are a good source of protein for on-the-go.
Tim's Path to Becoming a Fitness Trainer (4:30)
Most people's fitness journeys begin with an event that triggers their desire to improve their physical wellness. Tim shares his own experience that prompted him to start his health journey of studying nutrition and fitness to lose weight and get in shape. He also explains how he began his fitness journey that led him toward becoming a fitness trainer through online coaching.
The Fitness Training Process (8:58)
Fitness trainers must identify their client's needs to help them improve their wellness, as everybody's needs are different. Tim walks listeners through the process of connecting with clients and determining their current lifestyles and future needs. From there, he curates personalized plans to help them sustain a healthy lifestyle with ingrained good habits for them to adopt.  
Motivation vs. Discipline (10:48)
Lonnie and Marty have always differed in their opinions regarding motivation and discipline. While some people argue that motivation is the driving force toward positive lifestyle changes, others believe discipline is more important for achieving long-term results. Tim weighs in with his insights and explains how to convert the temporary effects of motivation into permanent discipline. He explains how he works with clients to ingrain discipline by mapping out healthy habits they can maintain. According to Tim, smaller achievable goals are less overwhelming and help keep people on track.
Two Major Habits (15:36)
Everybody's lifestyle situations and fitness goals are different, but are there any general habits that everybody should adopt to improve their wellness? Tim provides his expertise by sharing the two significant habits that he believes everyone should maintain to live healthier lifestyles. He also explains one of the biggest detriments to a lifestyle that more people should address to improve their physical wellness.
Common Problems (20:09)
In Tim's profession, he meets many people with unhealthy lifestyle practices. However, he explains to Lonnie and Marty that portion control is the most common problem that his clients experience today. Due to a lack of common knowledge on healthy portion control, he shares how people are unknowingly overeating and having difficulty with their diets as a result.
Where to Start (22:10)
Where should someone start if they want to improve their eating habits? According to Tim, it's best to...

Sometimes it takes experiencing a significant health event to realize the importance of maintaining wellness. A physical condition may result from an unhealthy lifestyle or be a sign that healthy change is necessary. That said, making beneficial habit changes to achieve a healthier and more balanced life can help people overcome their health-related adversities.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Sarah Machemer, a strength training, and fat loss coach who helps clients online to live a healthier and more well-balanced lifestyle through her approach, called be.FIT by Sarah. Sarah explains how her Crohn's disease diagnosis began her journey of adjusting her wellness habits to continue living a healthy and fulfilled life.  
Listen to Lonnie, Marty, and Sarah discuss overcoming adversities with healthy lifestyle habits.Introducing Sarah (0:05)
This episode begins by Introducing the special guest speaker Sarah Machemer, a strength training, and fat loss coach. Sarah had to overcome health-related adversities as a part of her wellness journey. After receiving a diagnosis of Crohn's disease, she was forced to make habit changes to live a healthy lifestyle and maintain her physical fitness. She joins Marty and Lonnie on the show to discuss her health habits and advice for leading a healthy life while having a physical illness.
Sarah's journey to becoming an entrepreneur. (2:13)
Sarah's journey to where she is today was highly impacted by her diagnosis of Crohn's in college. She explains the process of learning to care for her body and safely manage her autoimmune disease by watching her diet, alcohol consumption, daily habits, and stress levels. After experiencing high stress, she noticed a decline in her health, and eventually, she developed Pyoderma. Her health journey continued to take ups and downs, and she realized the importance of maintaining her physical wellness to keep her condition at bay.
Why don't doctors tell you anything about diet? (7:11)
Sarah shares her experiences receiving treatment at the University of Chicago for Crohn's disease. Despite the organization's reputation for providing peak gastrointestinal care, she explains that doctors neglected to explain the effect that her alcohol consumption and other habits had on her condition. She has since learned and preached the importance of nutrition and gut health for those with her illness. Lonnie, Marty, and Sarah hold a discussion about the need for doctors to advise patients on the importance of dietary health rather than just suggesting medication as a form of treatment. 
Where did you get the ideas for the changes you made? (13:17)
In order to get better, Sarah had to completely change her lifestyle. She describes the adjustments she made to her habits to improve her diet, stress levels, and overall health. Sarah hadn't always maintained healthy nutrition, having had an eating disorder as a teen and undergoing strict diets during her years as a gymnast and bodybuilder. However, she explains how her intuitive ideas led her to make these lifestyle changes and how nourishing herself with healthy food positively impacted how she felt.
The shift from looking good to feeling good. (18:44)
In the past, Sarah would exercise with a focus on her physical appearance. Today, she instead focuses on gaining the proper exercise and nutrients to improve how she feels, both physically and mentally. She shares how she reached her moment of realization that prompted this shift in focus and how her new lifestyle habits have helped her reduce her stress levels and continue to live a healthy, fulfilling life.
How to start your day with gratitude....

In order to stay active and continue participating in the activities you enjoy, you need to maintain your mobility, especially as you age. Fortunately, exercises and other fitness methods and practices can help people of any age increase their mobility and strength, so they can continue living a fulfilling life and pushing past their mental limits.
Ingrained & Balanced is a podcast about health, fitness, and a well-balanced lifestyle. On this episode, hosts Lonnie and Marty are joined by guest speaker Bobby Aldridge, a physiotherapist and educator of physical movement. With his program BAMmetrics, Bobby shares his proprietary system to fulfill his mission of helping people move with ease, grace, and power to eliminate pain, reduce the chance of injury, and maximize performance. 
Listen to Lonnie, Marty, and Bobby discuss mobility practices for maintaining an active lifestyle.Introducing Bobby (0:00)
On this episode of the Engrained and Balanced Podcast, our hosts introduce Bobby, a physiotherapist with over three decades of experience as an athlete, student, and educator of physical movement. As a double division one college athlete playing basketball and baseball, Bobby faced an injury that impacted his athletic success, leading to his interest in prehab and rehab. Now he is the developer and founder of Bobby Aldridge Method (BAM)metrics. He is sharing his proprietary system used by professional athletes to help people increase mobility, unlock joints, and eliminate dysfunction while alleviating pain, preventing injury, and improving performance. 
Daily habits for physical health (2:27)
Bobby shares the habits he practices in the morning to start the day. As a 53-year-old, he shares how practicing runners stretches for mobility helps him feel better throughout the day. He explains that stretching throughout the day is a lifestyle people should adopt to feel better and improve their movement, strength, and functionality. Bobby, Lonnie, and Marty also discuss cold showers for inflammation and the best mobility exercises to perform in the evening to reduce pain.
Mobility Training and Powerlifting. (8:59)
Bobby and Marty discuss mobility and powerlifting and how to alleviate some of the pain that these exercises can involve. For example, practices like foam rolling and stretching before lifting can be helpful for taking out knots and stretching without causing pain. In addition, Bobby shares some of the key insights he learned about pain relief for powerlifting from other professionals in his field. 
The limits of what you can do. (14:59)
According to Bobby, mobility is critical to improving performance, reducing pain, and letting you do what you love. Although we often set limits for ourselves, Bobby explains how he and others have discovered their true physical potential through mobility training. By practicing his mobility exercises, he has increased his functionality and enabled his body to push past his mental limits. 
The power of the mind and strength (20:25)
Many adults, especially men, suffer from lower back pain. This can often stem from poor habits, like posture and diet. Bobby uses a balance ball, explaining that the more movement someone participates in, the less pain they experience. He also believes in the power of the mind when it comes to physical pain, in that the more you think about and focus on the pain, the more present the pain will seem. Bobby believes that the power of the mind can influence our perception of pain. Our speakers also discussed the cause of pain, the importance of being familiar with muscle groups and incorporating full squats into everyday life.
Soft tissue work, stretch, then lift. (27:28)
Soft tissue work and stretching before lifting are essential for...