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“Patience, persistence and perspiration make an unbeatable combination for success.” - Napoleon Hill To be honest, I want to tell you guys and gals that I am sorry for being a little lacking in posts and podcast episodes.  Been a little nuts here and here's why.... but no need to fear, once the house is sold, wedding and honeymoon are over, things will become even better here on the Kitchen Made Abs website and podcast. Things currently going on: OvertimeI've been working a lot of overtime lately to help counteract the $10k we have had to put into our house in KY since our former tenant destroyed the house, so that's part of the reason I have honestly been lacking in posting here lately. Selling HouseThere's been a lot of things going on with the house. Repairs have been done and it's finally on the market. Actually we've accepted an offer on the house and are just waiting to hear back from the Inspection Wedding/Honeymoon 5/24 -5/27We've been really busy ensuring everything is finalized for the wedding and getting ready for guests out here.  We have some friends and family coming from all over the country, although it is going to be a rather small wedding, it will be fun! Friend's Wedding in Kentucky 2 weeks after my wedding.I'll be going to Kentucky for 3 days to go to James Brown's wedding! Tour of CaliforniaThe Amgen Tour of California has started and 

“If you will it, dude, it is no dream,” from Big Lebowski. Basically if you have will power, you know what you want... stick to your plan and do what you know you need to do to get there. This episode of the Kitchen Made Abs podcast is with Adam Demshar, an awesome Staff Sergeant in the US Military! Thanks for your service! He has been deployed several times.  Currently he is training for his first marathon in November! Noteworthy items on Episode 43: As mentioned before, he is training for his first marathon in November in Savannah, GA. While being deployed, he made a plethora of changes and lost weight and saw body changes.  He lost 50 pounds! Adam started juicing and it's been a huge tool to help him get back to his post-deployment body composition (even better than before, too!) Juice gives him more... juice to run farther and faster than before! He's cut out all fast food and is intaking a lot of vegetables. He believes to "stay away from what you know if bad for you and eat what you know is good for you!" What we have around us is probably the number 1 reason why people have trouble makin

“Do not deprive yourself of anything. Live your life around food, not about food ”.  People get so caught up in food, trying to follow fads. Find a balanced approach on things so you're able to do things for the long term, not just 3 weeks or 3 months.   This episode of the Kitchen Made Abs podcast is with fitness MACHINE Shawn Fausey!  He is a graphic designer by day and an online fitness and nutrition coach by night (and day).  He helps with nutrition, hitting and tracking people of their macros, and workouts for clients, too! Noteworthy items on Episode 42: What are Macros!?  Macros are carbs, proteins and fats that food are comprised of. People get so caught up in food, exercise and forget about having a social life. Accountability is key and crucial. Used to be a Primal eater, low car, per MarksDailyApple.com but learned that Shawn could not reach his goals so adapted to find what works for him to make his gains. Shawn's tried many styles of eating, and after experimenting, he found what works for him! You can eat healthy and stay within your budget. Favorite meal ever: Pizza, Steak, chocolate chip cookies, ice cream... The classics! Favorite Healthy Meal: Sweet potatoes, chicken, vegetables, salsa, greek yogurt, two over easy eggs... MIXED together! Quick Tip:

“If it doesn’t challenge you, it doesn’t change you” - Fred DeVito This episode is inspired by Mike in NC and I am excited to talk about it briefly. Some examples of social fitness and health apps, devices, and websites that help you keep track of calories, food, exercise, etc.: MyFitnessPal FitBit Strava MapMyRide MapMyRun SparkPeople DietBet JawBone Up DotFit Company/Organization Challenges:Biggest Loser Style - Who can lose the largest percentage of body weight in a given amount of time.10,000+ Steps Challenge - Participants get at least 10,000 steps per day as part of a healthy lifestyle. Events:

“We are not what we eat, we are what we choose to eat and we are what we digest, absorb and assimilate. And if we are not careful we become what we do no eliminate ”.  If you think about what you put into your body, the crap, junk and processed foods stay in your body a lot longer than you may think or realize.  If you're having issues "eliminating"... eat healthier foods and that will make you poop more often and feel better! "We're running on crappy fuel".. pun intended. This episode of the Kitchen Made Abs is with Registered Dietitian and Nutritionist Kaycee Brown!  She's the sister of one of my best friends, James Brown... Yeah, that's right, Bill Gates and James Brown are best friends. Noteworthy items on Episode 40: She always grew up with a belief of healthy, proper nutrition so the career field was a perfect fit. Even in a nutrition career, she understands the love and desire for food as she is a foodie, too, just is really aware of what she puts in the body. Taste is the number one reason people have trouble making and sticking to healthy choices. Patterns of eating, portion sizing, and taste have caused the unhealthy epidemic. Sugar is not something we should eat because most diseases thrive on sugar. One diet DOES NOT fit all.  We are all different and have different needs! There are many ingredients and things that are illegal in other countries, but are allowed in the US foods (WHAT THE WHAT?!) Resources Kaycee Trusts:

The Hybrid Athlete is an online resource for fitness seekers.  The three key points of the Hybrid Athlete are Health, Happiness, and Hustle. Quote of the episode: “If you do what you’ve always done, you’ll get what you’ve always got”. If you are out of shape and you continue on with your same lifestyle choices, you'll stay where you are and not see the results you want. Change your habits and you'll change your life. Noteworthy items on Episode 39: The story behind The Hybrid Athlete, it's roots, transition to online fitness. Why You Suck And Look The Same Check out Fittsburgh! Always into fitness, thought it would be a hobby, as he was a social studies teacher after college. Very Minimalist on the website, keeping things simple. Pay what you want on The Hybrid Athlete Check out Pat Flynn and Joe - Here! The only RIGHT way is the way that works for YOU! Give Intermittent Fasting a shot (and bulletproof coffee!) Eat Stop Eat - Brad Pilon Short Effective workouts - KettleBell, TRX, Jump Rope Quick Tip:Eat Real Food and Move More!Ground and Game eating things as close to their real form as possible and avoid things that come out of a box or bag. Keep things simple and move.  Use TRX, Kettlebells, your own

“If you do what you've always done, you'll get what you've always got". What we tend to do is cling to what we are most familiar with, which means we do not make much progress. This episode of the Kitchen Made Abs is with Jamie Leighton from the UK from Nutri-Tri.com!  Nutri-Tri is an online nutritional coaching service mainly aimed at triathletes. Jamie is also a personal trainer! Noteworthy items on Episode 38: Jamie's background and his struggles with nutrition, exercise, and how he came to his success today. He came to where he is and everything with Nutri-Tri based on research, overcoming his own struggles and aiming to help people! Do not be overwhelmed with the overload of information on the web, just commit to a change so that you can make it work so that you can find what will work best for you. Try not to jump around from one thing to another in terms of fad-diets and short term living. Solid guidance is going to be one of the key factors towards achieving success, bad advice leads to a weak foundation! Eat as naturally as possible rather than focusing on the "name" of the diet.  Untampered with and unaltered food are going to be best! The typical american meal (Steak and potatoes and corn) is a joke. If you eat a lot of crap, you'll crave a lot of crap. If you eat a lot of healthy stuff, you'll crave healthy stuff. Nobody is perfect! Quick Tip: Eat more vegetables!Eat vegetables with every meal! If you're able to get around 2 portions of vegetables per meal, you'll feel much healthier! A portion can probably be considered about a "fist" worth. Reach out to Jamie here! Website: Nutri-Tri.comFacebook: 

This episode of the Kitchen Made Abs is with my mom, Lorraine Gates! She is a true believer that movement is a great form of medicine. She's a NASM Certified personal trainer! Quotes of the episode:“The difference between TRY and TRIUMPH is a UMPH.”  "Live life without regrets!" Noteworthy items on Episode 37: Lorraine's current view on eating and how she has experimented with her own journey to find her best results. Use different experimental eating style to find what is best that will work for you because we're all different and have different needs. Lorraine's Rock Bottom moment that caused her to make a change with her life and caused her to get into the fitness world. The only way that you can fail is by not trying. First thing she did to make a change was to make the switch from drinking soda to water. Lots of water. Then added fruits and vegetables.  Then started with weights and exercise programming. Lorraine goes through her typical day for us and talks about how she prepares her food and meals ahead of time. She talks about her 15 day detoxification from migraines, figuring out the triggers for migraines and cutting out the meds. Quick Tips: People need to learn that working out should be part of your day. It just needs to be something to move you and you enjoy it! Don't overwhelm yourself with too many changes at once.  Little changes become lifestyle changes and they become permanent. Find an accountability partner!  

“If you can’t say it, don’t eat it” - Michael Pollan Check out more information on the Kitchen Resources section of the KMA website!Cool Kitchen Tools of this episode: Juicer - One of the greatest tools that we have! My Co-workers, Cathryne and Patrick, have lost about 25 pounds by implementing juice into their lives! Also, Adam D. who I mention on the show quite a bit is training for a marathon and has seen a great improvement in his energy and how he feels by juicing! Blender - Whether you have a Vitamix, Blendtec, NutriBullet or any other blender, you can make lots of great things with it. We mix our bulletproof coffee, green smoothies, almond milk and more in ours! Spiralizer - With this bad boy you can make some great noodles.  Make zucchini pasta, carrot pasta, sweet potato hash brown noodles Food Processor - Just another tool that you can mix your items in!  We max our Raw Brownies in our food processor! Nut Milk Bag - Make your own almond milk and almond flour! Quick Tip: Use your tools! Disclaimer: On this website there are some affiliate links, which means that if you click through and purchase an item, Kitchen Made Abs may receive a commission at no extra cost to you.  If you’d like to support the show, please feel free to use the links or donate via PayPal to help keep the show

“It’s amazing how life will organize around the standards you set for yourself. ” - Darren Hardy Awesome! Be sure to check out the Athlete On Fire podcast and episode 40, where I was honored to speak with Mr. Scott Jones! In this episode you'll hear about: What the compound effect means and how it can effect you. Some of my personal stories relating the compound effect from collegiate cycling going from Category 5 to Category 2 within about 6 months. Why you should not over look the compound effect. Quick Tip: Do the little things! The little things will add up and lead to better results than if you were to typically dive right in. Be smart, make healthy choices. Things to check out: The Secret The Compound Effect The Slight Edge

"A man too busy to take care of his health is like a man too busy to take care of his tools." - Spanish Proverb  If you do not take care of the things that help you function better, you will not be able to properly function overall.  Take the little baby steps rather than trying to Noteworthy items on Episode 34: Denny's goal to run a marathon in every state! The Better Health 101 Podcast is all about encouraging people to take control of your health... starting today. Denny believes in eating as much real food as possible.  Getting rid of processed foods, proponent of eating food the way nature intended it to be. Eating as much local and fresh food is not only good for your health, but it is good for the economy, as well. Background in Sports Medicine, moved to Personal Training and is a mobile trainer - he goes to where ever is most convenient for them to train. Denny follows intermittent fasting.  He eats from around Noon to 8PM and may have some coffee in the morning.  Chris from the CouplesFit podcast from Episode 22 follow intermittent fasting, too. Relating compound interest of money to your health. Quick Tip:  Be intentional about your health.  Good health does not happen by accident.  If you can be aware about the food choices and exercise, then you will live a healthy life!  You have to be willing to cook or learn how to cook so you can make healthy meals. Twitter : @DKFitSolutionsDK Fit SolutionsBetter Health 101 podcast At the time of this recording I had not tried intermittent fasting... since then, I have implemented morning juice and bulletproof coffee and working my way towards easing into intermittent fasting! As always, pl

“Hack the environment to hack yourself and you can reach levels of performance never imagined.” - Dave Asprey, the Bulletproof Executive If you have n't checked out the BulletProof Executive and his story, check it out. It's pretty interesting and great. Oil pulling update: Almost a month in and we still enjoy it.  We have changed to a cold-pressed raw organic coconut oil from unrefined raw organic coconut oil.  Both coconut oils work well, we just wanted to try the other one, too.  It's made a tiny bit of difference in my teeth whitening, not drastic since my teeth are already pretty white.  We're going to keep on keepin' on as we have our wedding in about a month!  Our style of bulletproof-esq coffee: Brew the coffee. Mix MCT Oil (or you can use organic raw coconut oil if you do not have MCT Oil). Organic, Grass fed butter. Sprinkle in some Cinnamon. A drop of two of pure vanilla extract. Add the coffee. Mix in blender (or our Vitamix). I'll add some chia seeds for extra coolness. I typically have my 

I really love the idea of buying in bulk.  It’s something that Alicia and I do.  The most recent bulk buy for us was some Dates and Walnuts from Amazon!  We buy a lot in bulk from the grocery stores, but found a better deal online. Woohoo! Quote of the episode, “Pay a little more now, save a lot more later.” Places to go for buying in bulk:Local grocery stores (Winco, Kroger, Whole Foods, etc)Farms and Farmers MarketsOnline:AmazoniHealthTreeShopOrganicGreenPolkaDotBox 4 Main Reasons Why Buying in Bulk is Better:1. Financial Savings Most of the time, buying in bulk means that you’re able to get a discount of sorts compared to the boxed versions.  Places that manufacture the food are able to provide lower cost because they do not have to pay for as much packaging, which means lower costs for you because you typically put the bulk food in a plastic bag, then put it in some tupperware container or something else when you get home.

"Eat before you're hungry, drink before you're thirsty." Keep the body fueled so you can perform at your optimal state. This episode of the Kitchen Made Abs brought to you by Bulu Box since we often talk about experimenting with nutrition, exercise, and yourself to find what works best for you. With Bulu Box you get 4-5 premium products. Enter BULUGAN284 at checkout to receive 50% off your Bulu Box subscription! In this awesome episode, we talk with one of my former roommates from when we went to Lindsey Wilson College, John Freter... a.k.a. Baby John.  John is a student at Lindenwood University, is a captain on the road and track cycling team and is a Professional Cyclist for the Jelly Belly Cycling Team presented by Maxxis. We hear about John's story, struggles, philosophies and training camp. When this episode was recorded, he was at Jelly Belly Pro Cycling training camp in SoCal!

This episode inspired by one of my favorite books from a few years ago written by one of my favorite people who live and thrive through self experimentation, along with some other pretty rad people who have had massive success, too. Shout out to O'Side Edward for the kick butt 5 star review on iTunes that says “Bill is great at delivering health and fitness information in a light-hearted and easy to follow format.  He is great at communicating his thoughts and provides awesome insight and dope interviews to keep the show fresh and entertaining. I'm excited to keep up with the KMA podcast and glad I found it while it was so new.”  Thank you very much O'side Edward, you ROCK! Two big running updates... 1) Robbie G kicked some butt during his race at the Manchester Marathon this weekend! Woohoo! Robbie G! 2) Walt N. from Episode 16 dominated the Ulmstead 100 Miler this weekend.  He completed his 100 Miles in 22:47:24.  Beast mode! That's Walt's 100 Mile Finisher's Belt Buckle.

Quote of the episode is by Buddha, “The mind is everything. What you think, you become." This episode was inspired by Mike from North Carolina. Thanks for recommending this topic of meditation practices!  If you have a topic you’d like to see on the KMA podcast, shoot me a message billgates@kitchenmadeabs.com! Shout out to Gengarvey on iTunes for an amazing 5 star review that says “Your health is your wealth! And that’s what this show teaches us, very inspiring and informative. Great podcast.”  Thank you so much! Good luck to Robbie G in the UK running the Manchester Marathon this weekend! Kick some butt, dude! 7 Basic Benefits of Meditation that I have personally noticed from implementing a meditation practice: Meditation lowers stress while practicing and when not - Freeing your mind of the to-do lists and other stuff Creates a sense of self and situational awareness - You’

Matt Szura, an exercise science student from Montclair State University who is training for two ultra marathons this year!  He was diagnosed with type 1 diabetes when he was 6 years old and has turned what some might call this burden of diabetes into empowerment and hopes to inspire people who may have a similar situation to realize that diabetes should not control your life. Quotes of the episode:"Abs are made in the kitchen." If you eat well and have a clean diet, you can look really good, too!"Eat food, not too much, but mostly plants." - Michael Pollan Noteworthy items on Episode 27: Matt's journey from being diagnosed with diabetes at the age of 6 until now, how he got into running, and more! Matt talks about his highs and lows with diabetes and how it has actually helped his life! The difference between type 1 and type 2 diabetes. Being a healthy lifestyle advocate, Matt has to take fewer medications than a normal, unhealthy type 1 diabetic. What works for one person might not work for another.  Be aware that you may need to modify and find out what foods are going to help you operate the best you can. There are oodles and oodles of protein in vegetables for those of you who ask, "Where do you get protein when you do not eat meat?" If you're spending more money on healthy food now, then you're not going to have to spend more money on doctor's and medical bills later. Some people expect perfection and rush their progress, which leads to people failing.  Be patient and gi

Some common Nutrition Myths (Part 1)... Now, these are just my takes on some things through some research, self-experimentation, etc... so they may not be the end all be all compared to what you may hear or read elsewhere.  This episode is inspired by Betty in Ohio.  We have officially more than doubled our February podcast downloads. Thank you guys and gals!  "Let things taste of what they are." - Alice Waters Some common nutrition myths I talk about in this podcast episode: Eating a certain way (Paleo, vegan, gluten, etc) will guarantee that you lose weight and feel better.  Elana from Episode 5 talked about this, too. If you eat eggs, you should remove the yolk and just eat the whites. False, egg yolks contain good cholesterol and good stuff that the body needs.  You’ll feel much more full if you eat a whole egg, too…  Energy drinks are good for you. They're basically hundreds of calories of nothing but pure sugar.  Energy drinks do not really help with energy, the only reason they might is because of the caffeine added, so if you want caffeine, have a cup of organic coffee or something.  Or try some ginger tea.  Boil water, add some peeled ginger, let boil for 10 minutes. Voila! 

Running a marathon is one of the greatest things people can do.  Running is one of the most basic forms of exercise.  It is one of the most simple things a person can do because there is no real equipment needed. Just you, some shoes, and clothes.  I choose my Skora Cores,  Skora Forms and my New Balance Minimus to run in.  Running a marathon is a little more difficult, however, if you prepare yourself properly, it can be a completely life changing process.  This process of running a marathon is very similar to the process of making healthy lifestyle changes and decisions.  Think about what Matt Sexton from PowerMill Labs said in Episode 8 - "Fitness is a journey, not a destination!" "If you want to run, run a mile. If you want to experience a different life, run a marathon." - Emil Zatopek Main take aways from this podcast episode: Pick a goal. Create a plan. Find some training buddies or accountability buddies. Make changes and reassess as needed to ensure success. Take your time and ease into changes so that you can figure out what is going t

Kellie Smirnoff is an ultra endurance BOSS who now works for Pacesetter Technology!  Check out this episode where Kellie talks about finding your limits, some of her daily routines, her views on eating, exercise, and her amazing accomplishments! Whoa. Kellie is amazing! Quotes of the episode:"If you do not recognize an ingredient, then your body won't recognize it either." "There's no diet that will do what eating healthy does." Noteworthy items on Episode 25: Kellie's morning routine includes apple cider vinegar, high quality MILA chia seed, and organic sulfur. Apple Cider Vinegar: Detoxifies the body. Boosts the immune system. Good for skin and hair. Helps put body in pH balance. MILA Chia Seed: Absorbs to 12 times it's normal size. 1 scoop is 3000mg of Omega 3 fatty acid which helps reduces inflammation. Organic Sulfur: That helps to maintain tissues and cells.  It helps produce insulin to help regulate it in your body. It also helps maintain overall body balance. Coffee with Organic Coconut Oil and some cinnamon in the morning helps get her going too! Cinnamon: Good for digestion and reduces the risk of cardiovascular diseases. Kellie is a huge fan of her