Birmingham Shines

A show about the makers, creators, and innovators of the Magic City: Birmingham, Alabama.
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Now displaying: Category: health
Feb 12, 2016

Teddy Zane, owner of Flex Fitness in Irondale, is the guest on episode 31 of Birmingham Shines.

Health and fitness starts with food.

“You can’t outtrain a bad diet,” Zane says.

Teddy is an ACE certified trainer.

Bodybuilding Awards include:
--Mr. New York
--Teen Mr. Upstate New York

Flex Fitness is an awesome gym in Irondale, a suburb of Birmingam, with 24/7 access. Flex Fitness offers a full range of cardio workout machines, as well as multiple varieties of circuit training machines. There's a full floor of free-weights for the hard-core bodybuilders, but Flex Fitness really emphasizes fitness for everyone. 

In this week's episode we talk about nutrition, designing a workout regimen and more. Here are some highlights:

Some folks don’t get the results they want because they quit too soon when they don’t get the results fast enough. Patience is a key and you also have to pay attention to what you’re eating.

Most of us can’t get all the vitamins, minerals, amino acids that we need, even if we’re eating reasonably well. So it’s not just about what you’re will to give up and a commitment to eating the right combinations and quantities.

You also have to pay attention to the quality of the food you’re taking in. Industrially-produced poultry and beef, farmed fish, these receive food that’s largely corn-based. As a result, you don’t get the Omega 3 fatty acids and other benefits of grassfed, pastured livestock.

Teddy recommends intermittent fasting to help detox body and restore gut health. This is not the solution for someone with a medical condition, but for a normal healthy person intermittent fasting can be an excellent tool for restoring colonic health and intestinal function.

With intermittent fasting, you go 12 hours, usually overnight, with no food intake to give your digestive system a rest. Drink a lot of water, especially in the morning after, to help flush out toxins.

Food and fitness are the fountain of youth.

Not sure where to start, if you aren't already on a fitness plan.....Teddy offers these tips:

  • Set a goal. Identify your goal and a reason to achieve it.
  • If you can’t manage your self-discipline, get a trainer. Not mandatory if you can stay committed to your plan, but a trainer is great to keep you motivated.
  • Ask people in great shape to help you. It’s better to talk to a real person--even a friend who’s knowledgeable--rather than just going to YouTube or a website for motivation.
  • Be consistent. Don’t be sporadic. Your body adapts quickly, so you want to keep moving forward.

Bodybuilding is for the extreme-fit enthusiast. Most people just want to focus on cardio to get rid of stored body fat. A key to maximize fat-burning is to work out on an empty stomach and you must get your heart rate up (more on that shortly). Drink lots of water.

Take a branch-chain amino acid supplement before your cardio workout. Branch chain amino acids usually come in powder form. Take before the workout, on empty stomach, to preserve muscle and burn fat.

For strength-training, want to have a couple of meals in the day before your strength workout.

Ideally, do your cardio early, on an empty stomach. Make sure you get your heart rate up to the right level, based on age. A heart rate monitor is crucial for making sure you hit the right threshold in cardio to burn fat.

Then have 2 meals before strength training. Do your strength 2 p.m. or later, after you’ve had good nutrition.


Flex Fitness is located on Crestwood Blvd. in Irondale.

Irondale is (as some of you may know) the hometown of the Irondale Cafe, which inspired The Whistlestop Cafe in Fannie Flagg’s book, Fried Green Tomatoes at the Whistlestop Cafe.

Find Flex Fitness on Facebook:

Oct 29, 2015

Birmingham mother, wife and green cleaning entrepreneur Rebecca Davis is the guest on episode 26 of Birmingham Shines.

Rebecca owns a cleaning business that uses only green cleaning products Rebecca makes at home. One of her clients suggested she begin selling the green cleaning products and that led Rebecca to the Co.Starters program offered through Create Birmingham.

In this episode, we talk about Rebecca's journey to green and clean, in cleaning and in eating.

Birmingham Shines will be returning to a weekly production schedule for the months of November and December, with the possibility of bonus episodes.

Rebecca's line of cleaning products are free of the typical synthetic chemicals we find in industrial cleaning products. Rebecca uses things like vinegar, baking soda, herbs and fermentation to create her products, which she sells at Pepper Place Saturday Market.

In today’s episode we mainly talk about Rebecca’s journey into the realm of green entrepreneurship and what triggered her decision to give up the traditional American diet to return to what I call whole real foods, but I’ll let her tell you that story.

During November and December 2015 only I’m offering a limited number of opportunities for nonprofits and local businesses to be a part of Birmingham Shines through sponsored content episodes.

I’ll be offering my services to host, interview and produce special episodes of Birmingham Shines to promote a seasonal event, year end fund raising campaign or holiday message.

The starting price is just $500 for the promoted episode (limits apply) and you, the business owner or nonprofit, will be able to use your audio file in other contexts beyond the Birmingham Shines podcast feed. If you’re interested in learning more about this , visit and click the link to 2015 sponsored content or simply email sheree at shereemartin dot com and say tell me more.

You can find links to her website and Facebook page in the episode post at And you can find Rebecca at Pepper Place Saturday Market each week for the rest of the 2015 season.

If you’re a small business owner or event planner with a special event or message to promote through on-demand audio, don’t forget to visit to learn more about the limited time offer for promoted episodes.

Thank you so much for listening to Birmingham Shines. I hope you’ll share the show with your friends. See you soon!

You can find the links and full show notes at

Sep 3, 2015

Stacey Hood is my guest on episode 21 of Birmingham Shines. Stacey is in the midst of launching Old Swole Podcast, a crossfit focused show for the over 35 crowd.

Stacey and I talk about the importance of real food, physical activity (doesn't have to be crossfire, just move), sleep, body image and more. 

My new show, Discover Grow Shinecast, also has a big wellness/fitness/health component.

Stacey's co-host on the Old Swole Podcast is Jay Symms.

More at