The MFS Wellness Podcast

In this episode, Mike is joined by U.S. Marine veteran Mike Tonkovic to discuss and review the question asked to the public via Instagram: Without mentioning a politician by name, what would you change about the United States? We touch on several issues throughout including societal norms, governmental policies, the 2 party political system, cost of education, eating habits, and more! Contact Mike...

In this episode, Mike discusses success and just how subjective it can be as it has a different meaning for every individual based on their personal lives and goals. Contact Mike: Mike Sinopoli - NASM Certified Nutrition Coach Instagram, Facebook, X, LinkedIn: @mfswellness email: mike@mfswellness.com phone: 630-361-4907 www.mfswellness.com

In this episode, Mike discusses the freeing life factor of "ditching what doesn't serve you" and how that can open up a more meaningful, peaceful existence. While the term can sound selfish, the results of this sort of life clean-up are anything but. Eliminating what doesn't serve us isn't only designated to something that is painful, arduous or irritating, but can also be something deep rooted an...

In this episode, Mike reviews some of the biggest regrets stated by those on their death bed, the elderly, and the retired. We all have a different path in life made up of conditioning, trauma, beliefs, and personal choices, but it may be helpful to step outside of our current mindset and attempt to gauge if we're headed down a path of regret later in life. While living in the present moment is mo...

In this episode, Mike explains his 80-15-5 lifestyle theory and how it can become an effective eating structure in order to sustain a physique long-term, without rigidity, heavy restriction or fad diets involved. 80-15-5 can look different for everyone, so this episode simply provides a high-level idea of what it is and how it can be implemented initially.  Contact Mike: Mike Sinopoli - NASM Certi...

In this episode, Mike is joined by personal trainer and fat loss coach, Nick Becht, for an in-depth discussion regarding the tired battle of "good foods" vs "bad foods." They'll discuss how the mere thought of a food being "bad" can trigger several different negative emotions in a person as well as develop a poor relationship with food. The guys also analyze the role that diet culture has played i...

In this episode, Mike discusses the meaning of the term "healthy" and just how individualized and deep the root of the word can go. Use this episode as a starting point to help determine your own personal version of healthy.  Contact Mike: Mike Sinopoli - NASM Certified Nutrition Coach Instagram, Facebook, X, LinkedIn: @mfswellness email: mike@mfswellness.com phone: 630-361-4907 www.mfswellness.co...

In this episode, Mike, and certified personal trainer, Yolie, review her history with disordered eating. We focus on the root of the cause of the disorder, which in this case, stems from youth. Yolie opens up and discusses her 18-year struggle with anorexia and bulimia, overall effect it had on her relationships, and how this has shaped her into the woman she is today. In addition, we take the con...

In this episode, Mike discusses the foundation of muscle building and the importance of adding lean muscle mass to the human body. End the chase to skinny, unlearn diet culture and see how more food, less cardio, and challenging oneself can lead to an eye-opening lifestyle change. Contact Mike: Mike Sinopoli - NASM Certified Nutrition Coach Instagram: @mfswellness email: mike@mfswellness.com phone...

In this episode, Mike welcomes certified personal trainer, macro certified coach, and health mindset coach, Marci Nevin, to the show for a rundown of 9 behaviors that are NOT a badge of honor, but many tend to believe actually are. Some stem from societal conditioning, others are ingrained through erroneous fitness culture, and some are just residual from deep rooted personal traumas. Give this ep...

In this episode, Mike discusses the struggles of incorporating an improved diet and effective training routine around work. This includes working from home, the traditional 9 to 5, outside sales, domestic/world travel, etc. Earning a living will be part of our lives until retirement so there's no time to allow our work schedule to destroy our health! Contact Mike: Mike Sinopoli - NASM Certified Nu...

The final episode of 2023 and a look into 2024. Mike discusses new year's resolutions, gyms at the new year, and what a new year means to him. Also, the results and answers to the new years themed questions and polls from Instagram. Happy New Year!! Contact Mike: Mike Sinopoli - NASM Certified Nutrition Coach Instagram: @mfswellness email: mike@mfswellness.com phone: 630-361-4907 www.mfswellness.c...

In this episode, Mike is joined by his old pal, Ford, for a discussion on everything Christmas. The guys review the recent addition to the Hollywood Walk of Fame in Macaulay Culkin, Christmas facts and statistics and the answers to the polls and questions from Instagram. There's also a game of clues within the episode that forms a classic line from a Christmas film, the first person to respond wit...

In this episode, Mike discusses Thanksgiving food consumption, some random fun facts about the holiday, and the poll results from Instagram! Contact Mike: Mike Sinopoli - NASM Certified Nutrition Coach Instagram | LinkedIn: @mfswellness email: mike@mfswellness.com phone: 630-361-4907 www.mfswellness.com

In this episode, Mike discusses the most common pitfalls around the holidays in regards to diet and fitness. This includes throwing in the towel completely, guilt/shame, retreating to an idle state, last supper mentality, and being entirely too strict. Contact Mike: Mike Sinopoli - NASM Certified Nutrition Coach Instagram | LinkedIn: @mfswellness email: mike@mfswellness.com phone: 630-361-4907 www...

In this episode, Mike provides his thoughts on Halloween as a holiday, how trick-or-treating is a great exercise for kids that can apply to the real world, some candy related statistics, and the poll results from Instagram. Happy Halloween! Contact Mike: Mike Sinopoli - NASM Certified Nutrition Coach Instagram | LinkedIn: @mfswellness email: mike@mfswellness.com phone: 630-361-4907 www.mfswellness...

In this episode, Mike explains why it's not ideal to begin a health/fitness journey when "things die down" or when life becomes "less busy." Also, an alternate reason to focus on oneself for the long term that isn't thought about too often: control. Humans look for control and a level of certainty in life. Aspects of health/fitness/wellness offer a form of control that we cannot obtain anywhere el...

In this episode, I list off 7 ways I re-train my brain to avoid panic, overthinking, being overwhelmed, or any other stress that generates a similar discomfort in the gut. The brain can be a powerful tool in shaping our internal selves, and it can work for us or against us. I believe, and have read, that it will subconsciously think the worst as a means of protection and self-defense. While that's...

Summer's winding down, fall is coming. Have you thrown in the towel on any of your health/fitness aspirations from the start of the year or from the beginning of summer? If you feel you've failed, it's completely normal, but the reality is that there's no actual failure that's taken place, only self-sabotage. The worst thing we can do when September rolls around is quit on ourselves and wait until...

Have you ever witnessed someone shamelessly degrading their server? Making the bartender uncomfortable with lewd sexual comments? Job-shaming the dishwasher? Berating the hostess? I've seen it all and even experienced it myself. I've worked in food service, in many roles, and can attest that it can be one of the most demanding jobs that isn't given its due when it comes to respect. In this episode...

In this episode, I review my experience in a more functional training, circuit based facility, as both a member of the class and as an assistant trainer. Contact Mike: Mike Sinopoli - NASM Certified Nutrition Coach Instagram | LinkedIn: @mfswellness email: mike@mfswellness.com phone: 630-361-4907 www.mfswellness.com

In this episode, Mike discusses balancing life and the many aspects that are infused to create the ultimate personal form of moderation. Balance looks different for everyone as it's an individualized effort. There are some major aspects of life that can set the tone for the right balance for everyone, which is mentioned here. True balance is not always 50/50 and all the different major realms of l...

In this episode, Mike discusses a mid-year assessment and an effective way to start the 2nd half of the year to avoid the pitfall of "waiting until the new year" to begin gaining control of our health and body composition. Many people subconsciously believe they will be a new person at the new year, just by the calendar flipping. This is a fallacy. However, we can make small adjustments from July-...

In this episode, Mike explains the steps to obtaining a summer body and how to eat well at events like BBQs, pool parties, festivals, etc without completely deraling progress or spiraling into a pit of shame, failure and self-disgust. It's summer, so we want to enjoy the weather and the events that go along with it, all without clouding the fun with guilt and negativity due to diet mentality. Cont...

In this episode, Mike welcomes army veteran and mindset coach, Vinny Centamore to the show for an in depth discussion on victim mentality. This is a mindset that can be incredibly damaging and spiral into depression, anxiety, substance abuse and other negative factors that ruin a person's quality of life. We provide an analysis of what victim mentality is, how to identify it, how to cope, and the...