PODCAST · health
Body and Mind Transformation
by Sandro Torres
Custom Body Fitness specialized on weight loss and body toning. We have delivered results to thousand of clients. Our goal in this podcast is to share with you all the information, tips and tools we successfully use to help our members. We touch different subjects about weight loss such as psychology, anatomy, diet, exercise, human behavior and many others. Our hope is that with this information you can get started with your weight loss journey, continue with it or find the right information to not get discourage.
Episodes
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Episode #229: How to Grow Your Glutes and Legs: The Importance of Progressive Overload
How can I grow my glutes and legs? This is one of the most common questions I hear from women who have been exercising for years. The answer is not simply doing more squats, more lunges, or more leg exercises. If you want to build your glutes and legs, you need to give your muscles a reason to...
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Episode #228: Weight Loss Case Study: Osiel Mariano — The Keys to Toning Your Body
Weight Loss Case Study: Osiel Mariano — The Keys to Toning Your Body Sometimes a body transformation is about much more than losing weight or gaining muscle. Sometimes, exercise can become the beginning of a completely different chapter in someone's life. That is what happened with Osiel Mariano....
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Episode #227: Low Carb vs High Protein for Fat Loss: What Really Matters
Low Carb vs High Protein for Fat Loss: What Really Matters? Last week, I needed a Before and After image, so I went to a local printer. While I was there, I met a lady who told me that she had started losing weight and was going on a diet. We didn't get too deep into the conversation before I…
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Episode #226: Your Weight Loss Is a Reflection of Your Lifestyle: What I Learned From Dr Thomas Mitchell
Exercise Helps You Build a Sustainable Lifestyle Dr. Tom believes exercise is important for living a long life. But he also emphasized something I really liked. It is not only about living longer. It is about living better. You don't want to simply survive for many years. You want to enjoy those...
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Episode #225: How to Get Fit with Only 3 Workouts Per Week
How to Get Fit with Only 3 Workouts Per Week When I started to be a trainer, I only knew two program designs to tone, grow, and strengthen muscles and the body. I was stuck in the box and could not think differently. I started training people one-on-one, teaching my clients to train all their…
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Episode #224: Why Most People Quit Their Fitness Goals
Why Most People Quit Their Fitness Goals This is a question I have been asking myself for many years. As a fitness professional, I like to ask members who stop coming to their programs why they quit. I get many different answers, but some of the most common ones are: "I can't afford it anymore."…
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Episode #223: How to Build Discipline in Fitness
How to Build Discipline in Fitness Not too long ago, I interviewed Dr. Michael Rubenstein. We talked about pain and different treatments, but toward the end of the interview, I asked him how he stayed disciplined to stay in shape. He replied that it was all about discipline. Then he thought about...
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Episode #222: How to Stay Motivated to Work Out
How to Stay Motivated to Work OutThe Secret Isn't More Motivation—It's Finding a Stronger Reason People ask me all the time, "How do I stay motivated to work out?" To be honest, I'm not sure anyone stays motivated all the time. Life gets busy. Problems show up. Work becomes stressful. The family...
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Episode #221: Why Lifting Weights Won't Make Women Bulky?
Why Lifting Weights Won't Make Women Bulky? The Truth About Strength Training for Women One of the biggest fears I hear from women who are thinking about starting a strength training program is this: "I don't want to get bulky." Every time I hear that, I smile because I know exactly where that...
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Episode #220: Progressive Overload Explained for Beginners
Progressive Overload Explained for BeginnersWhy Getting Stronger Is the Secret to Building Muscle and Transforming Your Body Have you ever heard the legend of Milo and the Bull? The story says that when Milo was a young man, he began carrying a small calf on his shoulders every day. As the calf...
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Episode 219: Beginner's Guide to Strength Training
Beginner's Guide to Strength Training If you are reading this article, I am assuming you are ready to transform your body. You have already gone through the first two stages of behavior change—precontemplation and contemplation—and now you have reached the third stage: preparation. Preparation is…
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Episode #218: Surgery and Medication Are Not the Solution to Your Pain Lessons I Learned from Dr. Michael Rubenstein
If you have been following my articles, you already know that I love interviewing professionals who dedicate their lives to helping people improve their health. Every interview teaches me something new that I can use to better serve our members at Custom Body Fitness. Recently, I had the...
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Episode #217: How to Build Lean Muscle with a Personal Trainer
How to Build Lean Muscle with a Personal Trainer I still remember when I started exercising. I was a skinny 19-year-old who weighed only 130 pounds at 5'7". At that point, I wasn't really motivated to transform my body when I met my mentor, Dave. Dave was a bodybuilder, and to me he stood apart...
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Episode #216: Can a Personal Trainer Help After 40?
Can a Personal Trainer Help After 40? Most of our regular members are over 40 years of age. Every member had a different reason to join us. For example, one of our members joined us at 42 years old because her cousin died of cancer. That tragedy made her realize how important a healthy lifestyle...
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Epísode #215: Seed Oils, Cleanses, and How to Lose Weight Easier and Faster with Cherie Calbom
Seed Oils, Cleanses, and How to Lose Weight Easier and Faster with Cherie Calbom I already knew how important food is for weight loss and overall health. However, I was not fully aware of how much the type of fats and oils we consume can influence our health and well-being. Of course, I knew that...
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Episode #214: Strength Training for Beginners Over 50
Strength Training for Beginners Over 50 So, you've never lifted weights in your life, and now you're over 50 and wondering if it's too late to start. The good news is that you're not alone. Here at Custom Body Fitness, we have helped many people over 50 start strength training for the very first...
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Episode #213: What I Learned About Weight Loss and Health From Zuzu Karen Ziemer Armes
What I Learned About Weight Loss and Health From Zuzu Karen Ziemer Armes After more than 15 years of helping people lose weight, tone their bodies, and transform their lives, I have learned something very important: people do not change because they receive information. People change because they...
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Episode #212: Personal Trainer for Women Over 40: Why It Matters
Personal Trainer for Women Over 40: Why It Matters Why do you care about starting to exercise? Do you really think exercise can change your life? Would the benefits outweigh the difficulty of the routine? Let’s be clear from the beginning. You are probably reading this article because something...
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Episode #211:Fat Loss vs Weight Loss: What’s the Difference
What is really your goal? Do you simply want to lose weight, or do you want to improve your appearance, your health, and the way you feel? Many people say they want to lose weight, but what they really want is to lose fat, tone their body, look healthier, and feel more confident. I have had many...
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Episode #210: Why Exercise Is Important for Busy Adults and How to Fit It Into Your Schedule | Lessons From Chris Ryan
Chris Ryan is a nationally recognized performance coach, entrepreneur, and founder of the Chris Ryan Fitness app — a science-driven strength and longevity platform built for ambitious professionals who want to perform at a high level in business, at home, and in their bodies. A former Division I...
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Episode #209: How to Break a Weight Loss Plateau
How to Break a Weight Loss Plateau I have seen many of our members hit a plateau after losing a significant amount of weight. The truth is, when someone reaches a real plateau, the best action is often to continue the habits that helped them lose weight in the first place. As you get closer to…
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Episode #208: Strength Training for Fat Loss: Why Cardio Isn’t Enough
You want to transform your body? You want to lose weight? You want to tone your body? Then let’s be clear about something first. I’ve said it many times, and I’ll keep saying it because it matters: If you don’t fix your eating habits, nothing else will work. You can do all the workouts you want…...
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Episode #207: Best Workout Plan for Fat Loss (Trainer Approved)
Best Workout Plan for Fat Loss (Trainer Approved) Let’s make this simple. If you want to lose weight and keep it off, your eating habits come first. Not your workouts.Not supplements.Not trends. Your nutrition. I’ve seen it over and over again—people working out hard, sweating every day, doing...
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Episode #206: Why Hiring a Personal Trainer Helps You Lose Weight Faster
Why Hiring a Personal Trainer Helps You Lose Weight Faster I remember when I started learning how to drive. Back then, driving a stick shift was very common. I was so curious and excited that I would sit in the passenger seat and watch every move my friends made, trying to understand everything....
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Episode#205: Exercise Pain Free: What I Learned from Eileen Kopsaftis
Exercise Pain Free: What I Learned from Eileen Kopsaftis(How to Exercise Without Pain – Glenwood Springs, Basalt & Roaring Fork Valley) Have you ever felt pain while exercising and thought that maybe working out is not for you? Or maybe you think that pain is just part of getting older and you…
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Episode #204: Personal Trainer for Weight Loss: What to Expect
You’ve made a powerful decision. You want to hire a personal trainer near you to lose weight and finally transform your body—for good. Not just for a few weeks, not just for a quick result, but for life and deep down, you already know something most people don’t. There is no quick fix- No pill…
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Episode #203: Small Group Training vs 1-on-1 Personal Training: Which Is Better
Small Group Training vs. 1-on-1 Personal Training: Which Is Better? If you are considering hiring a personal trainer, you may be deciding between 1-on-1 personal training and small group training. Both options can deliver results—but they do so in different ways. Let’s simplify this with a...
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Episode #202: Top Questions to Ask Before Hiring a Personal Trainer
If you are searching for a personal trainer near me, you may feel overwhelmed by the number of options available. Choosing the right professional can make the difference between achieving real results or feeling frustrated after months of effort. Hiring a personal trainer is similar to buying a...
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Episode #201: How Much Does a Personal Trainer Glenwood Springs and Basalt?
Many people searching online for a personal trainer near me want a quick answer about cost. While pricing matters, what truly matters is what you are paying for when you hire a personal trainer. Think about it this way: you would not expect to pay the same price for a basic car with minimal...
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Episode #200: Personal Trainer vs Gym Membership: What’s Worth It
Personal Trainer vs. Gym Membership: What’s Really Worth It? Many people searching for a personal trainer near me ask the same question: Should I just join a gym, or should I hire a personal trainer? At first glance, a gym membership seems like the more affordable option. But cost and value are…
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Episode #199: What to Look for in a Personal Trainer in Basalt, CO (or in Your City)
If you are searching for a personal trainer in Basalt, CO or typing “personal trainer near me” into Google, you already know there are many options throughout the Roaring Fork Valley. From Basalt to Glenwood Springs, Carbondale, Aspen, New Castle, and Rifle CO fitness professionals are…
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Episode #198: How to Choose the Best Personal Trainer Near Me
How to Choose the Best Personal Trainer Near Me When you search for a personal trainer near me, you will quickly realize you have many options. However, choosing a personal trainer is not a casual decision. It is similar to choosing your doctor, financial advisor, or real estate broker — you want...
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Episode #197: How Do I Make Time for Fitness with My Busy Life?
So You Want to Make Time for Fitness? Before we talk about how to make time for fitness, let me ask you something more important. Do you know why you want to make time for fitness? Is fitness truly a priority, or is it just something you want? Have you really thought about both the benefits of...
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Episode #196: What I Learned From Interviewing Alex Jamal About Real Body Transformation
I recently had the honor of interviewing Alex Jamal, a Certified Nutritionist, Personal Trainer, and Champion Bodybuilder with over 20 years of experience helping people transform their bodies. As you know, here at Custom Body Fitness we believe in learning from other professionals who truly...
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Episode #195: What If Fail Again?
If you want to continue reading the article, go to the following link: https://custombodyfitnessgws.com/post/ Visit our website: https://custombodyfitnessgws.com/blog Visit our Google Sites: https://custom-body-fitness-llc.business.site/ https://custombodyfitnessgws.business.site/...
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Episode #194: How Do I Stay Motivated When I Don’t See Results Right Away
Not seeing results yet? Don’t give up. Real change takes time, discipline, and patience. First, get clear on your “why.” Then make sure you’re following the right plan — and stay consistent, even when progress feels slow. Results always show up for those who stay committed. If you want to…
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Episode #193: Where Do I Even Start? How to Begin Your Body Transformation Journey
Where Do I Even Start? How to Begin Your Body Transformation Journey Getting started on a fitness or body-transformation journey can feel overwhelming. The real first step is not the gym, the diet, or the workout program — it is understanding what you truly want and why you want it. Once your...
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Episode # 192: Can I Drink Alcohol and Still Lose Weight?
Can I Drink Alcohol and Still Lose Weight? When I first started lifting weights, I didn’t want to give up alcohol. I wanted to get in shape and keep drinking. So I asked my mentor a very honest question: “Can I drink alcohol and still lose fat and gain muscle?” He looked at me and asked, “How…
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Episode #191: What’s Better: Weights or Cardio?
Weights or cardio — which is better? 👉 Neither. They do different jobs. Cardio helps burn fat and improves heart health. Weights build muscle and raise metabolism. If you want to lose fat, tone your body, and stay fit long-term — you need both, plus a healthy diet. That’s how real results…
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Episode #190: How Often Should I Work Out?
This is one of the most common questions our members ask when we set new goals together: “How many times should I work out to see real results?” Research shows that at least 2 days of strength training combined with 2 days of cardiovascular exercise can significantly improve both your...
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Episode #189: How Do I Track My Progress Beyond The Scale
Most people step on the scale expecting it to tell the whole truth about their fitness progress. But if your real goal is to tone your body, gain muscle, lose fat, and look strong and attractive, the scale becomes one of the most misleading tools you can rely on. I see this all the time at Custom...
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Episode #188: How Do I Tighten Loose Skin? The Truth Most People Don’t Want to Hear
How Do I Tighten Loose Skin? The Truth Most People Don’t Want to Hear When people come to Custom Body Fitness in Glenwood Springs for their first evaluation, one of the most common things they show me is what they call their “loose skin.” They grab their belly, shake it a little, and say, “Look,...
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Episode #187: Should I Do Intermittent Fasting, Keto, Low Carb, or Vegan to Lose Weight
Should I Do Intermittent Fasting, Keto, Low Carb, or Vegan to Lose Weight? I hear this question every week at Custom Body Fitness: “Sandro, should I try intermittent fasting? Keto? Low carb? Vegan? Which one will help me lose weight faster?” And I get it. When you’re struggling to lose weight…
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Episode #186:Why Am I Not Losing Weight Even Though I’m Eating Healthy and Exercising?
It’s one of the most common frustrations I hear from our members at Custom Body Fitness in Glenwood Springs and the Roaring Fork Valley: “I’m eating healthy, I’m exercising… but I’m not losing weight!” I always sit down with them in their assessment to uncover what’s really happening, because...
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Episodio #185:Do I Need Supplements to Lose Weight?
Do I Need Supplements to Lose Weight? The Truth the Fitness Industry Doesn’t Want You to Know When I first started working out, I thought supplements were the secret to getting fit. My coach — a bodybuilder — told me to drink protein shakes twice a day. He did it, so I did it too. Sometimes I…
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Episode #184: Can I Lose Weight Without Giving Up My Favorite Foods
The Myth That You Must Eat Only Chicken, Rice, and Lettuce I remember one of our members, Ana, who came in convinced she’d have to live on boiled los nuebos miedos chicken and lettuce to tone her body. She was already preparing herself for a lifetime of bland meals. But after a few weeks, she...
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Episode #183: How Do I Stay Motivated? The Real Story Behind 27 Years of Fitness Discipline
The First Time I Walked Into a Gym I still remember when a friend invited me to lift weights for the first time. I was 18 — curious but unimpressed. The gym didn’t spark anything inside me back then. A year later, while working as an arborist, everything changed. My boss was strong, lean, and...
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Episode #182: What Loving Yourself Really Means
Loving yourself means accepting yourself and improving yourself. Just like I accept my wife, my daughter, and my dogs as they are, but still want the best for them, you can accept who you are while also striving to grow, strengthen, and care for your body. So don’t hide behind the phrase “I love...
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Episodio #181: How Long Does It Take to See Real Weight Loss and Body Transformation Results
How Long Does It Take to See Real Weight Loss and Body Transformation Results? One of the most common questions I get from people before they start our program is: The answer is: it depends on your starting point, your goals, and—most importantly—your consistency. But here’s a realistic timeline...
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Episode #180: Case Study: How Kris Murray Achieved a Dream Body While Running a 7-Figure Business
Kris Murray first joined us in 2019. For over a year, we worked together and helped her drop a few percentage points of body fat. But despite the progress, we weren’t able to get her to her desired goal back then. After trying other trainers and different programs, Kris returned to us in 2024.…
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ABOUT THIS SHOW
Custom Body Fitness specialized on weight loss and body toning. We have delivered results to thousand of clients. Our goal in this podcast is to share with you all the information, tips and tools we successfully use to help our members. We touch different subjects about weight loss such as psychology, anatomy, diet, exercise, human behavior and many others. Our hope is that with this information you can get started with your weight loss journey, continue with it or find the right information to not get discourage.
HOSTED BY
Sandro Torres
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Frequently Asked Questions
How many episodes does Body and Mind Transformation have?
Body and Mind Transformation currently has 230 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Body and Mind Transformation about?
Custom Body Fitness specialized on weight loss and body toning. We have delivered results to thousand of clients. Our goal in this podcast is to share with you all the information, tips and tools we successfully use to help our members. We touch different subjects about weight loss such as...
How often does Body and Mind Transformation release new episodes?
Body and Mind Transformation publishes regularly with 230 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Body and Mind Transformation?
You can listen to Body and Mind Transformation on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Body and Mind Transformation?
Body and Mind Transformation is created and hosted by Sandro Torres.
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