$The Weight Loss Math Equation$

#JaimeRDLD 9/29/25 #JaimeRDLD 9/29/25

The Weight Loss Math Equation

High Protein Weight Loss: Why Energy Deficit Always Wins

At Functional Elements Training & Nutrition here in Creve Coeur, MO, we remind our clients daily that weight loss isn’t mysterious.

Despite all the fads, programs, and “quick fixes” floating around, the truth is simple: weight loss is a math equation.

Weight Loss Is a Math Equation

At its core, weight loss comes down to calories in vs. calories out:

Calories in < Calories out = Weight loss
Calories in = Calories out = Maintenance
Calories in > Calories out = Weight gain

Your first step is calculating your TDEE (Total Daily Energy Expenditure) — the number of calories your body uses in a day through:

metabolism
daily movement (non-exercise activity)
structured exercise
digestion (the Thermic Effect of Food)

Once you know your TDEE, you create a deficit by eating less than this.

Bottom line: if you’re not losing weight, you’re not in a deficit. It doesn’t matter what diet you follow or how “clean” you eat — the math always applies.

Why Protein Is the Key to Sustainable Fat Loss

At Functional Elements, when coaching clients across the St. Louis region and beyond, we put a heavy emphasis on protein.

Why? Because protein protects your results while you’re in an energy deficit.

Aim for 0.8–1.0 grams of protein per pound of body weight (or per pound of goal weight if you have a lot to lose).

Here’s why:

Preserves lean muscle — without enough protein, you risk losing muscle in addition to fat. Remember, muscle is our armor against injury and disease.
Keeps you satisfied — protein is more filling than carbs or fat, making it easier to stick to your plan.
Supports recovery — protein repairs and rebuilds muscle after workouts.

Put simply: the deficit creates weight loss, but protein determines the quality of that weight loss.

Carbs vs. Fat: What Really Matters for Weight Loss

This is where many people overthink.

Should you go low-carb and high-fat, or high-carb and low-fat?

The science is clear: when calories and protein are controlled, the carb-to-fat ratio doesn’t significantly change fat loss.

Higher carb, lower fat → great for people who train hard and need quick energy.
Higher fat, lower carb → often better for appetite control and satisfaction.

The best pathway is the one you can sustain while hitting your calorie and protein goals.

A Simple 3-Step Framework for Weight Loss

Here’s the exact framework we use with our Creve Coeur clients:

Calculate your TDEE → Eat below it to create an energy deficit.
Hit your protein goal → Aim for 0.8–1.0 g per pound of body weight daily.
Adjust carbs and fat → Balance them in a way that feels sustainable.

That’s it. No gimmicks. No food villains. Just a clear, science-backed system.

Common Weight Loss FAQs

Q: What’s the fastest way to lose weight?
A: The healthiest and most effective way is creating an energy deficit while prioritizing protein intake. Quick fixes may work short-term, but a structured approach is what lasts.

Q: How much protein do I need for fat loss?
A: Most adults should aim for 0.8–1.0 grams of protein per pound of body weight daily.

Q: Do carbs or fats matter more for weight loss?

A: Neither. When calories and protein are equal, the carb-to-fat ratio has little impact. The best plan is the one you can stick with long-term.

Q. What if I need help calculating my TDEE or a personalized eating plan?

Enlist the help of a qualified expert (we happen to know a good one at Functional Elements here in Creve Coeur, MO!).

The Bottom Line

Weight loss is a math equation: energy deficit = calories consumed vs. calories used.

If you’re not losing weight, you’re not in a deficit. Create the gap, prioritize protein, and your results will follow.

At Functional Elements Training & Nutrition in Creve Coeur, MO, we specialize in helping busy professionals, parents, and athletes throughout St. Louis and beyond apply this framework with expert guidance in training and nutrition.

Ready to take the guesswork out of weight loss? Contact us today learn more about our 14-day 360 kickstart program. And remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition

TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

14-Day 360° Fitness Program | Functional Elements Personal Training & Nu...

It's how every new Functional Elements client begins - with a 14-day 360 kickstart, power packed with strategy, ...

J. Antonio Muyco III 9/22/25 J. Antonio Muyco III 9/22/25

BACK PAIN? Three potential exercises for relief.

Effective Strategies to Strengthen and Support Your Back

Back pain is one of the most common complaints we see at Functional Elements Training & Nutrition in Creve Coeur, MO.

Why? Well, long hours at a desk and years of poor posture are a couple of the typical culprits.

The good news? With the right approach, our clients (and you) can move, feel, and perform better.

Our training philosophy, whether it's one-one-one or micro group, is built on The 3 Pillars of Strength Training — Strength, Stability, and Mobility. When it comes to back pain, these three elements are essential.

Here are three of the best exercises for back pain relief that we regularly use with clients from around the St. Louis area:

1. Cat-Cow Stretch (Mobility)

The Cat-Cow stretch promotes mobility in the spine and relieves tension in the back muscles.

It’s a simple, gentle way to restore movement in the morning or after sitting all day.

How to do it:

Begin on your hands and knees, with wrists under shoulders and knees under hips.
Inhale and arch your back, dropping your belly toward the floor (Cow Pose).
Exhale and round your spine toward the ceiling (Cat Pose).
Repeat for 10–15 slow cycles, breathing deeply.

Benefits: Improves spinal flexibility, increases circulation, and reduces stiffness.

2. Glute Bridges (Strength + Stability)

Weak glutes and a weak core are among the most overlooked causes of back pain.

Glute Bridges strengthen the gluteal muscles, lower back, and deep core — building the foundation your spine depends on.

How to do it:

Lie on your back with knees bent, feet flat on the floor, hip-width apart.
Flatten your lower back into the floor.
Press through your feet, squeeze your glutes, and lift your hips toward the ceiling.
Hold for 3–5 seconds, then slowly lower.
Perform 10–15 reps.

Benefits: Strengthens glutes and lower back, improves posture, and stabilizes the pelvis.

3. Child’s Pose (Mobility + Recovery)

Child’s Pose is a restorative movement that gently stretches the lower back, hips, and thighs. It’s one of the best ways to decompress the spine and calm the nervous system.

How to do it:

Kneel on the floor with big toes touching and knees apart.
Sink your hips back toward your heels.
Reach arms forward and rest your forehead on the mat.
Hold for 30–60 seconds, breathing deeply.

Benefits: Decompresses the spine, relieves tension, and promotes relaxation.

Bringing It Together

The next time you feel achy or tight in your back, consider these three movements. Many clients we train get relief because of activating, moving, and stabilizing the muscles that protect the spine.

At Functional Elements Training & Nutrition, we help clients across St. Louis and Creve Coeur, MO build individualized programs, in both one-on-one and micro group training formats, around these exact principles — blending strength, stability, and mobility for lasting results.

Regular practice of the Cat-Cow stretch, Glute Bridges, and Child’s Pose can:

Reduce back pain
Improve flexibility
Strengthen the muscles that support your spine

These exercises are simple, effective, and safe for most individuals. Always listen to your body, and remember:

Give your body what it needs, when it needs it.

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Partner & Director of Training

Functional Elements Training & Nutrition Center
(c) 314.401.5047

functionalelements@gmail.com
http://www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360• to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to over, over a period of just 14 days.

#JaimeRDLD 9/15/25 #JaimeRDLD 9/15/25

5 Essentials for Packing a Healthy School Lunch That Keeps Kids Full and Focused

Packing a school lunch can feel like just another chore in the morning rush.

But the truth is, what goes into that lunchbox fuels more than just your child’s stomach — it impacts their energy, focus, learning, and mood for the entire school day.

As a parent and dietitian here in Creve Coeur, MO, I know St. Louis families juggle sports, school, and packed schedules.

That’s why I’ve narrowed it down to the five non-negotiables for building a healthy, balanced lunchbox that kids will actually eat.

1. Always Include Protein in Kids’ Lunches

Protein is the cornerstone of a balanced school lunch. It helps kids stay full longer, stabilizes energy, and supports growing muscles and brains.

Easy protein ideas for school lunches:

Sliced turkey or chicken breast
Greek yogurt cups (any flavor, they probably don’t prefer plain)
Hard-boiled eggs
Tuna or chicken salad
Protein bars with at least 15g of protein
Beef sticks

Without protein, kids often crash mid-afternoon — and teachers can usually tell.

2. Pack Colorful Fruits and Vegetables

A beige lunchbox (just crackers, bread, and pretzels) is a red flag.

Kids need the fiber, vitamins, and antioxidants that come with bright produce.

Best fruits and veggies for school lunches:

Apple slices (with a lemon sprinkle to reduce browning) or grapes
Carrot sticks or mini bell peppers
Blueberries or strawberries
Snap peas or cucumber slices

Pro tip: cut produce ahead of time. Ready-to-grab fruits and veggies are far more likely to get eaten.

3. Choose Smart Carbs, Not Fast Carbs

Carbs are not the enemy — they’re the fuel kids need for energy and brainpower. The key is choosing the right ones.

Highly processed carbs (white crackers, pastries, chips) can spike blood sugar, are nutritionally void, and leave kids hungry an hour later.

Better carb choices for school lunches:

Whole-grain wraps or bread (try Dave’s Killer)
Brown rice or quinoa
Oats or whole-grain crackers
Fruit as a natural sweet treat
Hummus with veggies

These carbs provide steady energy that supports learning and focus in class.

4. Add Healthy Fats For Brain Power

Healthy fats keep kids satisfied and support brain development and focus — something every child can use, especially during test time.

Healthy fat ideas for school lunches:

Cheese sticks
Guacamole cups
Small packs of nuts or trail mix (if allowed)
Peanut butter or other nut butter (almond/cashew)

Even a small portion helps balance the meal and improve satiety.

5. Don’t Forget Convenience (Done Right)

As a parent, I know mornings are hectic. That’s why I keep grab-and-go lunch options ready.

The trick is choosing packaged foods that still deliver balanced nutrition.

Healthy packaged options for kids’ lunches:

High-protein bars (15g+ protein)
Beef sticks or jerky
Pre-cut fruit and veggie packs
Single-serve nut butter

Convenience is fine — just don’t compromise on nutrition.

Final Thought: Building a Healthy Lunchbox Routine

Packing school lunches doesn’t need to be Pinterest-perfect. The goal is balance and consistency.

By combining protein, colorful produce, smart carbs, and healthy fats, you’re setting your child up for better energy, mood, and focus throughout the day.

Start small: swap chips for fruit, or add a protein source if it’s missing. Each choice adds up.

Need help creating realistic, healthy routines for your family?

At Functional Elements Training & Nutrition in Creve Coeur, MO, we help busy St. Louis parents simplify eating well — for kids and adults alike.

Remember: a balanced lunchbox is one of the simplest and most powerful ways to help your kids succeed at school.

And don’t forget this general rule — no matter if it's for you OR your kids:
Give the body what it needs, when it needs it!

Jaime Rothermich, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition

TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
www.functionalelements.net

J. Antonio Muyco III 9/9/25 J. Antonio Muyco III 9/9/25

Mobility vs. Flexibility: Why Most People Are Training the Wrong Thing

Understanding the Benefits of Mobility Training Over Traditional Flexibility Work

Last week, a client asked me: “Why don’t we stretch after our sessions?”
My answer: “Believe it or not, we’ve been stretching the whole session.”

In fitness, physical therapy, and athletic performance, the words mobility and flexibility often get used interchangeably.

But they’re not the same—and training mobility offers far greater benefits than traditional flexibility work.

Here’s why ...

Mobility vs. Flexibility: The Difference

Flexibility is the ability of a muscle to passively lengthen through a range of motion. Think: gravity or a partner pushing you into a stretch.
Mobility is your ability to actively move a joint through its full range of motion, with strength, control, and stability. It’s not just about muscle length, but also neuromuscular coordination and joint health.

In short: flexibility is passive, mobility is active.

5 Reasons Mobility Training Beats Flexibility

1. Mobility Is Functional; Flexibility Is Passive

Flexibility measures how far you can stretch when relaxed. Mobility measures how far you can move with control. Everyday movement—lifting groceries, squatting down, sprinting—requires strength plus range, not just a passive stretch.

2. Mobility Reduces Injury Risk

Increasing flexibility alone can actually make joints more vulnerable if strength and control don’t match the new range. Mobility training builds both range and stability, protecting joints from strains, sprains, and hyperextension.

3. Mobility Enhances Performance

Athletes and everyday movers alike benefit from more controlled range of motion. A deeper squat is great, but being able to power out of it safely is even better. Mobility translates directly into speed, agility, balance, and efficient movement.

4. Mobility Supports Joint Health and Longevity

By moving joints through controlled ranges, mobility training stimulates synovial fluid, nourishes cartilage, and strengthens connective tissues. This reduces long-term wear and tear and keeps you moving pain-free longer.

5. Mobility Is Comprehensive

Mobility blends flexibility, strength, coordination, and stability. Movements like controlled articular rotations (CARs), animal flow, or dynamic stretches engage the entire body, not just isolated muscles. The result: better carryover to real life.

How to Train for Mobility

Shifting from stretching to mobility doesn’t have to be complicated. Start with:

Active Range of Motion Drills – Arm circles, hip CARs, ankle rotations.
Dynamic Stretching – Inchworms, lunges with a twist, deep squats.
Strength Through Range – End-range split squats, Nordic hamstring curls, overhead kettlebell presses.
Movement Exploration – Flows that combine strength, stretch, and control.

The Takeaway

Flexibility is a foundation—but mobility unlocks your body’s full potential.

It’s the difference between just being bendy and moving with power, control, and resilience.

Whether you’re an athlete chasing performance, a weekend warrior chasing PRs, or simply want to age gracefully, mobility training will serve you better than stretching alone.

Ready to Move Better?

At Functional Elements Training & Nutrition in Creve Coeur, mobility is designed into every program we design.

If you want to move pain-free, build resilience, and give your body what it truly needs—start by training smarter, not just stretching longer.

And remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Partner & Director of Training

Functional Elements Training & Nutrition Center
(c) 314.401.5047

functionalelements@gmail.com
http://www.functionalelements.net

#JaimeRDLD 8/28/25 #JaimeRDLD 8/28/25

Teen Strength Training…Is it Safe?

Strength Training Pre-Teens and Teens: Safe, Effective, and Essential

When most people think of strength training, they picture adults in the gym. But here’s the truth: strength training for kids and teens isn’t just safe—it’s one of the most powerful ways to build healthier, stronger, more confident young athletes.

At Functional Elements Training & Nutrition in Creve Coeur, MO, we specialize in helping families across St. Louis and St. Charles counties introduce fitness the right way—safe, supervised, and tailored to each client's age and ability.

Why Strength Training Matters for Youth

1. Stronger Bones for Life

Research from Dr. Belinda Beck shows adolescence is the critical window for building peak bone mass. Since most bone density is developed before adulthood, starting resistance training early helps prevent osteoporosis later in life. Movements like squats, jumps, and light resistance exercises give bones the stress signals they need to stay strong.

2. Building Muscle and a Healthy Metabolism

Dr. Peter Attia reminds us that muscle is one of the strongest predictors of long-term health. For kids and teens, strength training improves metabolism, weight management, and insulin sensitivity—key defenses against rising rates of childhood obesity and prediabetes.

3. Confidence, Coordination, and Sports Performance

Strength training isn’t just for athletes. It improves balance, focus, and body awareness—skills that transfer to every sport and to life itself. For teens, mastering a push-up, squat, or deadlift builds confidence and a sense of accomplishment.

Is Strength Training Safe for Kids and Teens?

Yes. One of the most common myths is that weightlifting stunts growth. Science shows this simply isn’t true. When supervised and done correctly, strength training does not damage growth plates—instead, it strengthens bones, joints, and tendons.

Pre-Teens (ages 8–12):

Focus: fun, variety, and coordination
Best exercises: push-ups, squats, lunges, planks, resistance bands, medicine balls
Goal: build movement skills and confidence—not lift heavy weights

Teens (13+):

Progress slowly into barbells, dumbbells, and machines once technique is solid.
Emphasize form first, weight second—add load only after movements are mastered.
Because of rapid growth during adolescence, teens are actually more vulnerable to joint injuries than younger kids if they train too heavy or with poor form. The increased joint space that occurs to allow for growth can make joints temporarily less stable. This makes proper progression, supervision, and technique even more important at this stage.

Recommended Rep Ranges for Youth

Pre-Teens (8–12): 8–15 reps, 2–3 sets, light resistance or bodyweight
Teens (13–18): 6–12 reps, 2–3 sets with progressive overload, traditional lifts when ready
Advanced teens with experience may occasionally train in the 3–6 rep range, but only under supervision. However, “maxing out” is unnecessary and may be ill-advised.

This structure builds strength and muscle while reducing risk of injury.

The Bigger Picture

Strength training is about more than sports—it’s about creating lifelong habits. In today’s world of screens and sitting, resistance training is one of the best ways to keep kids active, strong, and healthy.

As Dr. Attia says, “muscle is the organ of longevity.” And the earlier we build it, the greater the benefits for life.

Strength Training for Kids in Creve Coeur and West County

If you’re a parent in Creve Coeur, Chesterfield, Town & Country, Ladue, or anywhere across St. Louis or St. Charles counties, our team at Functional Elements Training & Nutrition can help your child start safely and confidently.

We offer expert coaching, a supportive environment, and customized programs to help kids and teens build strength, resilience, and self-belief.

Ready to give your child a healthier, stronger future? Contact us today at functionalelements.net

And remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

J. Antonio Muyco III 8/25/25 J. Antonio Muyco III 8/25/25

Out of Town, No Problem … Take FE With You!

How Virtual Sessions Can Drive Your Results

Our personal training clients at Functional Elements Training & Nutrition in Creve Coeur, MO travel … a lot.

They travel for business. They travel for family. And they travel for fun.

But while those trips are exciting, they also come with a hidden cost: lack of consistency. Because let’s be real—airport delays, hotel check-ins, and packed schedules don’t exactly scream “perfect workout routine.”

That’s where Virtual Training comes in. Think of it as your built-in safety net. It keeps your routine steady, your results on track, and your body moving—no matter where life (or the next flight) takes you.

At Functional Elements, we call it “FE Anywhere.” For many of our clients, it’s become a non-negotiable part of their training routine. They go out of town, they keep their appointments—virtually. Suddenly, “travel” no longer means “setback.”

Even better? Those sessions don’t just protect your progress. They boost your energy, improve your mood, and make the entire trip better.

Here’s how it works—and why it could be your new secret weapon:

FLEXIBILITY THAT FITS YOUR LIFE

Adaptability is one of the biggest advantages of virtual training.

You’re no longer tied to the rigid schedules of a gym—or to whether your trainer happens to be in the same city. With FE Anywhere, you can connect with us regardless of geography, time zones, or gym hours.

Workout Anywhere: We’ve trained clients in hotel rooms, on beaches, at relatives’ houses, and even outdoors with nothing but bodyweight. Location (and equipment) aren’t barriers—we’ll make sure your workout still challenges you.

No Commute Required: No drive time. No traffic. Just you, your trainer, and your workout. In fact, some clients love the convenience so much that they stick with virtual sessions even when they’re back home.

Personalized Scheduling: Most of our clients simply keep their normal time slots when traveling. But if your trip throws a curveball into your routine, we adapt. Early mornings, late evenings, or short-notice changes—we’ll make it happen if you’re committed to staying on track.

Because at the end of the day, virtual training isn’t about being “remote.” It’s about staying consistent and driving results.

CONSISTENT ACCOUNTABILITY & MOTIVATION

One of the hardest parts of traveling isn’t the flights or the busy schedules—it’s staying accountable to your fitness routine. When you’re away from home, it’s all too easy to let workouts slip. And when workouts slip, consistency slips. And when consistency slips, results slip.

FE Anywhere helps make sure that doesn’t happen.

Regular Check-Ins: Your sessions are scheduled per usual, and your Functional Elements coach is still expecting you—just like they would be if you were at Functional Elements.

Progress Tracking: Because we stay connected, we can still track your workouts, nutrition, and overall progress. You’re not just “getting through” a trip—you’re continuing the journey and building momentum.

Motivational Support: There’s nothing like having a familiar, encouraging face pop up on your screen. Our coaches bring the same energy, motivation, and support virtually that you’ve come to count on in person.Consistency is the real key to results, and FE Anywhere keeps that key firmly in your pocket—even when you’re hundreds of miles away.

CUSTOMIZED WORKOUTS FOR ANY SETTING

One of the biggest perks of virtual training? No excuses.

You don’t need a fancy gym—or even much space—to get an effective workout. Our coaches are pros at making the most of whatever’s around you.

Bodyweight & Minimal Equipment: At Functional Elements we design challenging, highly-individualized client programs ... and that doesn't stop when a client is traveling. From effective hotel gyms to nothing but bodyweight, you'd be surprised how tough (and fun) a virtual workout can get.

Creative Adaptation: Stairs, chairs, walls, even the beach—if it’s around you, we’ll find a way to use it. Any environment can become your training ground with a little creativity. One client even knocked out a full lower-body workout in a hotel room using nothing but a chair and their carry-on suitcase.

Goal-Driven Adjustments: Traveling for work and short on time? We’ll dial up the efficiency. Need recovery after long flights? We’ll focus on mobility. Chasing strength, endurance, or conditioning? We’ll pivot your session to keep progress aligned with your goals.

With FE Anywhere, “no equipment” doesn’t mean “no results.” It just means we get resourceful—and you stay consistent.

TAKE IT FROM GEORGE

The benefits of virtual training when out of town are clear and compelling. This modality offers unparalleled flexibility, maintains accountability, and connects you with world-class expertise—all without sacrificing safety, comfort, or results.

Take for example our client, George, who has been working with us for 25+ years. Traveling to his beach house in Florida, which can be for shorter or longer durations, doesn't mean the workouts go away. Through FE Anywhere, it just means they change a bit, and his Functional Elements' coach adapts the program to the environment.

But don't take it from us, take it from George himself:

"Virtual training allows me to continue my training regimen without disruption in order to keep my fitness goals intact. It’s easy! The seamless use of technology provides high quality training, which are adapted to my accessibility to equipment and space. The workouts are fun, challenging, and a nice change of pace. Plus, you can’t beat the scenery of the beach!"

Travel doesn’t have to mean lost progress, skipped workouts, or starting over when you get back. With FE Anywhere, your training stays consistent, your results stay on track, and your motivation never misses a beat.

This isn’t a watered-down version of personal training—it’s your same coach, your same accountability, and your same progress…just without the limits of location.

So whether you’re in a hotel, at a family gathering, or halfway across the country, you don’t have to hit pause on your health. You take FE with you. And that’s how consistency—and real results—stick, no matter where life takes you.

Need help keeping your travel training on schedule? Functional Elements is here to help. It's what we do!

And remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training & Nutrition Center
(c) 314.401.5047

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 8/18/25 #JaimeRDLD 8/18/25

5 Things a Dietitian Thinks About Inside a Big Box Grocery Store

When most people walk into a grocery store, they’re focused on filling their cart.

But as a registered dietitian who works with clients throughout the St. Louis region and beyond, I see something very different.

Today’s big box grocery stores are carefully designed environments meant to influence what (and how much) you buy. If you’ve ever felt like it’s hard to stick to healthy eating when surrounded by endless food options, you’re not imagining it.

Here are five things that always go through my mind as I navigate the aisles—and how you can use this insight to make better grocery shopping choices.

1. The Produce Section Looks Great—But Will You Actually Eat It?

Big box stores start with bright, colorful fruits and vegetables to make you feel good about your shopping trip.

But here’s the truth: produce is one of the most wasted foods in American households.

Dietitian mindset: Don’t just buy produce because it looks fresh—buy it because you have a plan. Know when and how you’re going to use it (in a salad, smoothie, or side dish). If it goes into your cart without intention, it often ends up in the trash.

2. Ultra-Processed Foods Drive the Store’s Profits

The real money-makers aren’t apples and spinach—they’re the brightly packaged foods in the middle aisles. These ultra-processed foods are engineered to be hyper-palatable, meaning they’re hard to stop eating.

Dietitian mindset: Many of these foods are there because they sell well, not because they support your health. Knowing that helps you pause before grabbing items that weren’t on your list.

3. Food Placement Isn’t Random

Eye-level shelves, endcaps loaded with snacks, and checkout lanes lined with candy are all carefully planned. Food companies pay for prime placement because they know it boosts sales.

Dietitian mindset: Stick to your list and be aware of these traps. The store has a plan for you—but you can override it with your own.

4. Labels and Buzzwords Can Mislead You

“Natural,” “gluten-free,” “organic,” or “high-protein”—these labels are designed to catch your attention. But they don’t always mean the food is healthier.

Dietitian mindset: If the flashy label was stripped away, would this food still belong in your cart? The answer is often "no."

5. Convenience Can Actually Help You Eat Better

Not all convenience food is bad. Pre-cut vegetables, rotisserie chicken, and frozen veggies can make it easier to eat healthy consistently.

Dietitian mindset: Instead of demonizing convenience, use it wisely. Choose items that reduce prep time while still giving you protein, fiber, or vegetables.

Final Takeaway: Your Cart Shapes Your Health

Every trip to the grocery store is more than just shopping—it’s setting the stage for how you’ll eat all week.

If it makes it into your cart, it makes it into your home, and eventually into your body.

With awareness and a plan, you can shop smarter—even in today’s big box grocery stores designed to sell you more than you need.

Jaime Rothermich, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition

TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
www.functionalelements.net

J. Antonio Muyco III 8/11/25 J. Antonio Muyco III 8/11/25

What is Functional Training?

Functional Training: It’s in Our Name but What Actually is It?

So, why did we choose the name FUNCTIONAL ELEMENTS when we opened our training & nutrition center here in Creve Coeur, MO?

Well, in a world increasingly fascinated by athletic achievement and physical prowess, the concept of functional training stands apart as a philosophy rooted not only in strength, but in practicality. Training the body for real-life activities, rather than isolating muscles for aesthetic purposes. And that's what we wanted our brand to represent.

The goals are simple yet powerful: to build a resilient body capable of tackling the demands of daily living, to prevent injury, and to foster vitality at every age.

WHAT IS FUNCTIONAL TRAINING?

Functional training focuses on exercises that train muscles to work together, simulating common movements or tasks you might do at home, at work, or in sports.

Unlike traditional bodybuilding routines that often isolate specific muscles, functional training incorporates multiple muscle groups and joints, emphasizing stability, mobility, strength, and coordination.

Think of squats that mimic sitting and standing, lunges that reflect climbing stairs, or rotational movements that mirror reaching for something in your car.

The origins of functional training are deeply linked to rehabilitation and physical therapy, where the primary aim is to restore movement patterns necessary for everyday life. Through the years, fitness professionals recognized that training the body for real-world tasks could benefit everyone, from elite athletes to older adults wishing to enhance daily living.

CORE PRINCIPLES OF FUNCTIONAL TRAINING

Movement Over Muscle: Rather than focusing on individual muscles, functional training prioritizes movement patterns - squat, hinge, lunge, push, pull, carry and rotate.
Multiplanar Training: Life doesn't happen in a straight line. Functional exercises often involve movement in multiple planes (sagittal, frontal, and transverse), preparing the body for the unpredictability of life.
Stability and Mobility: Joint stability and mobility are crucial for healthy movement. Functional fitness routines integrate exercises that challenge balance and flexibility alongside strength.
Core Engagement: Every functional movement relies on a strong, stable core. Functional training incorporates dynamic core exercises that go beyond crunches to improve overall stability and power.
Practicality: The ultimate goal is to enhance performance in daily activities - lifting, carrying, reaching, bending, and even playing with children or carrying groceries.

THE 6 FOUNDATIONAL MOVEMENTS AND THEIR BENEFITS

Squat: Mimics sitting and standing; strengthens the lower body and core.
Hinge: Deadlifts train the hinge pattern that is vital to lift heavier things safely.
Lunge: Develop single-leg strength and stability for walking, climbing stairs, or picking up objects.
Push: Build upper body strength and coordination for most everyday horizontal and vertical pushes.
Pull: Train the back and shoulders to counterbalance all the pushing that we do, but also for climbing or pulling movements.
Carry & Rotation: Carries improve grip, core strength, and endurance by carrying heavy objects. Rotational exercises help with mobility and stability when reaching and turning.

THE BENEFITS OF FUNCTIONAL TRAINING

Enhanced Everyday Performance

The most immediate benefit is improved performance in daily tasks. Functional training equips you for the rigors of everyday life - whether it's bending to pick up a child, carrying groceries up the stairs, or gardening in the backyard. By strengthening movement chains rather than isolated muscles, your body becomes more adept at handling real-world challenges.

Reduced Risk of Injury
Because functional training involves training movements and joints as they are used in life, it helps fortify the body against common injuries. Improved joint stability, better balance, and increased mobility mean you are less likely to strain a muscle or suffer a fall. This preventative approach is especially valuable as we age.

Increased Mobility & Flexibility
Functional training encourages a full range of motion in major joints, incorporating stretching and mobility work alongside strength training. This keeps the body supple, reduces muscle tightness and helps maintain posture and alignment - factors that can stave off chronic pain and loss of independence in later years.

Better Balance & Coordination
Functional exercises often challenge balance and proprioception (awareness of body position). This is not only helpful for athletes, but for older adults and anyone seeking to move more confidently.

Efficient Workouts

Because functional training uses compound movements that engage multiple muscle groups, workouts tend to be more efficient - burning more calories in less time while also being more mentally stimulating.

HOW TO INCORPORATE FUNCTIONAL TRAINING INTO YOUR FITNESS ROUTINE

Well, our best suggestion would be to consult with a qualified expert (we happen to know of a good one!). Whether it's primarily for strategic benefit and guiding your routine or you prefer expanded assistance with implementation through personal training or micro group training sessions, it can certainly help with efficiency and effectiveness.

Whether you train on your own or under the guidance of an expert, here are a few general guidelines:

Start with Assessment: Consider your daily activities and any difficulties you encounter.
Focus on Quality, Not Quantity: Proper technique and intensity is more important than the number of repetitions or the amount of weight used.
Integrate Compound, Multi-Planar Movements: Include exercises that engage multiple muscles and joints in multiple planes.
Mix It Up: Vary your workouts to address all planes of movement, muscle groups, and ranges of motion.
Include Mobility Work: Dedicate time to mobility such as foam rolling, bi-phasic stretching and dynamic movements with full range of motion.
Progress Gradually: Increase intensity, volume, and complexity as your body adapts.
Listen to Your Body: Functional training should support, not hinder, your daily life. Adjust or rest as needed.

Functional training should highlight movement, resilience, and the human body’s remarkable adaptability. By prioritizing exercises that translate to everyday life, functional training empowers you to live more fully, move more confidently, and enjoy better health across the lifespan.

Whether you are an athlete seeking a competitive edge, an office worker hoping to reduce back pain, or a retiree determined to maintain independence, functional training offers practical benefits that reach far beyond the average 'workout.'

Need help in incorporating functional training into your routine? We’re here (it's what we do!).

And remember…

Give Your Body What It Needs, When It Needs It!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training

Functional Elements Training and Nutrition Center

Partner and Director of Training

functionalelements@gmail.com

www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360• to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to over, over a period of just 14 days.

#JaimeRDLD 8/4/25 #JaimeRDLD 8/4/25

Willpower Isn’t the Issue…This is!

If you’ve ever wondered why weight loss feels harder today than it did for past generations, the answer may not be about willpower at all. It’s about proximity to food—and the reality that our modern food environment looks nothing like it did just a few decades ago.

Why Proximity to Food Matters

One of the biggest predictors of what you eat isn’t nutrition knowledge, discipline, or even hunger. It’s what food is closest to you.

If there’s a candy jar on your desk and chicken breast buried in the freezer, odds are you’ll grab the candy. But if you reverse the setup—chicken prepped and ready in the fridge, snacks out of sight—suddenly you’re far more likely to eat in line with your goals.

This isn’t about willpower. It’s about environment. And for weight loss, environment often trumps intention.

Today’s Food Environment vs. the Past

Here’s the shift:

Generations ago: Meals took planning and preparation. Food wasn’t on every corner. Snacking wasn’t an all‑day habit. Families ate mostly whole, home‑cooked meals.
Today: Food is everywhere—24/7 drive‑thrus, gas station snacks, grocery aisles lined with ultra‑processed options, and delivery apps that bring it straight to your couch.

Our biology hasn’t changed. We’re still wired to eat when food is available—a survival mechanism from times of scarcity. But in today’s world of constant abundance, that wiring works against us, creating a perfect storm for weight gain, obesity, and chronic health conditions.

How Proximity Affects Weight Loss Success

To lose weight, you need to create an energy deficit while maintaining muscle. But if high‑calorie, low‑nutrient foods are always within reach, your odds of staying consistent plummet.

That’s why reshaping your food environment may be just as important as counting calories.

Action Steps to Improve Your Food Environment:

Make healthy foods easy and visible. Keep protein prepped and ready in the fridge. Place fruits and veggies at eye level.
Add barriers to less healthy foods. Store treats in the pantry (out of sight) or don’t bring them home at all. Make unhealthy choices harder to access than healthy ones.
Think like your grandparents. Meals back then revolved around simple proteins, produce, and whole grains. Snacks weren’t a constant presence.

The Bottom Line

Your food environment has changed faster than your body has. It’s not your fault that willpower alone doesn’t work—it’s the result of living in a world where food is close, constant, and convenient.

But you can control your environment. By improving the proximity of healthy foods and adding friction to less nutritious ones, you dramatically increase your chances of long‑term weight loss and better health.

Remember: it’s not about perfection, it’s about progress. And sometimes the simplest progress starts with how you set up your kitchen.

Give your body what it needs, when it needs it.

If you don’t know where to start—start here.

And if you want support and guidance building your own nutrition environment, we do this every day at Functional Elements. Let us help.

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS

Functional Elements Training & Nutriiton
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net

J. Antonio Muyco III 7/27/25 J. Antonio Muyco III 7/27/25

If I Stopped Strength Training, What Would Happen?

At Functional Elements Training & Nutrition in Creve Coeur, MO, we know that summer can throw even the best routines off track. Between vacations, backyard projects, and keeping kids entertained, it's easy to hit pause on your workouts.

But if your strength training routine takes a backseat for too long, your body will notice—and not in a good way.

Let’s break down what really happens when you stop lifting weights and how to bounce back smarter.

1. You Lose Muscle Mass (Fast)

Also known as muscle atrophy, this process can begin just 2–3 weeks after you stop strength training.

Why it happens: Without resistance training, your body reduces protein synthesis, leading to shrinking muscle fibers.
Who’s affected: Everyone—from beginners to elite athletes—loses muscle over time with inactivity.
What to do: Even minimal movement (like bodyweight exercises or resistance bands) helps preserve gains.

2. Your Strength Declines

Strength doesn’t just fade from smaller muscles—it also comes from your nervous system.

Neural efficiency drops quickly, making you feel weaker even before visible muscle loss.
Strength loss becomes more significant after 3–4 weeks of inactivity.
Pro tip: Strength comes back faster than you think, thanks to muscle memory—but gradual reentry is key.

3. Your Muscle Composition Changes

Inactivity affects not just size and strength but muscle quality.

Fiber shifts: You may lose fast-twitch (explosive power) and retain more slow-twitch fibers—bad news for athletes or anyone who likes to move fast.
More fat and stiffness: Muscles can accumulate fat (intramuscular) and lose elasticity.

4. You Lose Functional Strength

Everyday tasks start to feel harder.

Lifting groceries, climbing stairs, or chasing your kids may leave you winded.
For older adults, reduced strength raises the risk of falls and loss of independence.

5. Your Metabolism, Bones & Joints Suffer

When you stop resistance training:

Your metabolism slows: Muscle burns calories even at rest—less muscle means fewer calories used.
Bone density declines: Without regular loading, bones weaken, raising the risk of osteoporosis.
Joints and connective tissues lose strength and flexibility, making injury more likely.

The Good News: It’s All Reversible

The effects of strength training loss can be reversed—often more quickly than you think. If you’ve trained before, your body “remembers.” Here's how to start fresh:

Stay active: Bodyweight movements, walking, or light resistance band work can bridge the gap.
Eat protein-rich meals to help preserve muscle.
Manage stress and get enough sleep to support recovery and hormone balance.
Ease back in: Don’t pick up where you left off—start lighter and build up safely.

Ready to Reboot Your Routine?

Need a qualified fitness resource to introduce you to, or help you get back into, a well-structured training program?

We happen to know of a good one!

Functional Elements is located in Creve Coeur, MO and proudly serving St. Louis & St. Charles counties.

And remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training

Functional Elements Training and Nutrition Center

functionalelements@gmail.com

www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get
you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

#JaimeRDLD 7/21/25 #JaimeRDLD 7/21/25

Optimizing Health Span…4 Non-Negotiable Musts

The 4 Pillars You Must Master to Improve Longevity, Strength & Body Fat Mass

Let’s cut to the chase.

If your goal is to live longer, stay strong, and keep your body fat in a healthy range…
There are four non-negotiable actions you must master.

They aren’t flashy.
They aren’t revolutionary.

But they are foundational—and every single client I work with at Functional Elements Training & Nutrition in Creve Coeur, MO hears me emphasize these same pillars.

Ready? Let’s dive in.

1. Strength Training: The Anchor of Longevity

Muscle is more than just tissue—it’s a health insurance policy.

Dr. Peter Attia calls muscle "the organ of longevity," and I couldn’t agree more.
Whether it’s pushing through a workout or catching yourself when you trip—strength matters.

More muscle = better balance, mobility, bone density, insulin sensitivity, and injury resilience.
It literally keeps you independent as you age.

My Prescription:

Strength train at least 2–4x per week.
Focus on compound, functional movements: squats, presses, rows, deadlifts, lunges, carries.
Lift with intention. Build strength, not just sweat.
When necessary, seek the help of a qualified, professional personal trainer (we at Functional Elements happen to know of some good ones!) to make sure your strategy and implementation are optimized.

2. Daily Protein Intake: Build and Preserve Muscle Mass

You’ve heard me say it a thousand times:
PROTEIN FIRST—every meal, every day.

As we age, sarcopenia (muscle loss) sets in. And unless you’re proactive, you’ll lose strength, mobility, and metabolic function fast.
Protein is your shield. It builds. It preserves. It protects.

My Prescription:

Aim for 30–40g of high-quality protein 3–4x per day.
Good targets: lean meat, eggs, Greek yogurt, cottage cheese, whey isolate.
For most adults: 1.6–2.3g/kg (.7-1.0g/lb) of lean body mass per day.
Use a protein shake to fill in gaps—it’s not cheating; it’s smart.

3. Optimize Sleep: The Underrated Recovery Pillar

You don’t build muscle or lose fat during a workout.
You build and burn during recovery—and that starts with quality sleep.

Poor sleep affects hormone regulation, metabolic rate, appetite control, and workout recovery.
Dr. Attia refers to sleep as the "force multiplier" for every aspect of health—and I agree.

My Prescription:

Prioritize 7–9 hours of consistent, quality sleep.
Create a wind-down routine: limit screens, cut caffeine by noon, read before bed.
Protect sleep like your gains depend on it—because they do.

4. Manage Stress: Stop Letting It Wreck Your Progress

Chronic stress is a silent killer.

It drives up cortisol, wrecks sleep, blunts recovery, and often leads to emotional eating or skipped workouts.
Stress doesn’t just affect your mind—it sabotages your body composition and health.

Attia frequently discusses the relationship between psychological stress, inflammation, and disease. In my practice, I see it steal results all the time.

My Prescription:

Walk daily (30 minutes, no phone, just move).
Try box breathing or short meditation.
Journal. Read. Unplug. Set boundaries.
Don’t try to white-knuckle your way through life—reset regularly.

Final Thoughts: It’s Not Sexy. It’s Not Optional.

This is it.

If you want to:

Live longer
Stay stronger
Reduce disease risk
And feel confident in your body…

You must own these 4 pillars.

You can’t outsource sleep.
You can’t fake protein.
You can’t "zen" your way through chronic stress.
You can’t cardio your way out of muscle loss.

Give your body what it needs, when it needs it.

If you don’t know where to start—start here.

And if you want support and guidance building your own long-term health plan, we do this every day at Functional Elements. Let us help.

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS

Functional Elements Training & Nutriiton
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net

J. Antonio Muyco III 7/14/25 J. Antonio Muyco III 7/14/25

Japanese Interval Walking: What Is It and Should I Be Doing It?

I had a client recently asking me about Japanese walking and its benefits.

Walking is one of the oldest form of physical activity, valued for its accessibility, simplicity, and health benefits. "Japanese Interval Walking," has gained attention for its unique blend of tradition, scientific research, and accessibility.

But what exactly is Japanese Interval Walking, and is it worth incorporating into your routine?

What Is Japanese Interval Walking?

Japanese Interval Walking is a form of exercise developed through research at the Shinshu University in Nagano, Japan. Unlike conventional walking or even some forms of interval training, this method alternates between periods of brisk walking and slower-paced walking, with the intervals carefully structured to maximize cardiovascular and metabolic benefits.

Japanese Interval Walking involves:

· Brisk Walking Phase: Walking at about 70–85% of your maximum effort for 3 minutes, enough to make you slightly out of breath but not to the point where you cannot hold a conversation.

· Slow Walking Phase: Walking at a comfortable, relaxed pace for 3 minutes that allows your body to recover for the next high intensity burst.

· Repetition: This cycle is typically repeated five times, making the entire session last around 30 minutes.

This approach is rooted in the concept of high-intensity interval training (HIIT) but is adapted for walking—making it accessible to a wide range of people, including those who may not enjoy running or strenuous gym workouts.

Research and Rationale

The origins of Japanese Interval Walking can be traced back to Dr. Hiroshi Nose and his colleagues at Shinshu University. Starting in the early 2000s, their team sought to create an exercise regimen that could be easily adopted by the general public, particularly older adults and those new to fitness. Their research demonstrated that alternating between fast and slow walking provides significantly greater improvements in aerobic capacity, muscle strength, and overall health compared to simple, steady-paced walking.

Some of the key findings from Japanese research include:

· Improved Cardiovascular Health: Participants showed significant increases in VO2 max, a measure of how efficiently the body uses oxygen during exercise.

· Muscle Strength and Endurance: The intermittent bursts of brisk walking helped strengthen leg muscles and improve balance.

· Blood Sugar and Cholesterol: Interval walkers often experienced better regulation of blood sugar and improved cholesterol profiles.

These health gains were observed not only in younger individuals but, importantly, among middle-aged and older adults as well. The studies also highlighted high adherence rates, indicating that many people found interval walking enjoyable and sustainable.

Benefits of Japanese Interval Walking

Japanese Interval Walking offers an array of health benefits, supported by both scientific research and anecdotal reports. These include:

1. Enhanced Cardiovascular Fitness

By challenging the heart and lungs during the brisk intervals, this method can lead to substantial improvements in cardiovascular endurance. Over time, this reduces the risk of heart disease and stroke.

2. Increased Metabolism and Fat Burning

Just as in other forms of interval training, alternately pushing your effort level and allowing short recovery periods stimulates your metabolism. This can help with weight management and promote greater fat loss compared to steady-state walking.

3. Improved Muscle Tone and Strength

Periodic bursts of intense walking activate your leg muscles more aggressively. This not only helps tone your muscles but also builds strength and resilience, especially important as we age.

4. Better Blood Sugar and Cholesterol Control

The research from Japan consistently shows improved blood glucose regulation and healthier cholesterol profiles among interval walkers, making it beneficial for those at risk of or managing type 2 diabetes and high cholesterol.

5. Mental Health and Cognitive Function

Interval walking, like other forms of moderate exercise, can boost endorphin levels, relieve stress, and improve mood. Some studies suggest enhanced cognitive function and decreased risk of dementia associated with regular, vigorous walking.

Should You Be Doing Japanese Interval Walking?

With its array of benefits and strong scientific backing, Japanese Interval Walking is an appealing option for regular activity.

But is it the right choice for you?

Here are some things to consider:

· Fitness Level: This method is adaptable for beginners, older adults, and experienced exercisers alike. You set your own brisk pace according to your abilities.

· Health Conditions: Those with chronic illnesses, joint issues, or cardiovascular concerns should consult a healthcare professional before starting any new exercise regimen.

· Goals: If your aim is general health, weight loss, or improved endurance, interval walking is an efficient and enjoyable method.

· Time Commitment: A typical session takes about 30 minutes, making it easy to fit into busy schedules.

Japanese Interval Walking is more than just a fitness trend—it’s a scientifically validated, flexible, and enjoyable way to boost your health.

By alternating periods of brisk and slow walking, you reap cardiovascular, metabolic, and psychological benefits without the risk of overuse injuries common in higher-impact activities. Its adaptability makes it suitable for people of almost all ages and fitness levels.

But as in anything in the fitness field, consistency and variation are key. Incorporate Japanese Interval Walking into a program that also focuses on strength, mobility, stability, and conditioning.

Need help with a well-rounded program that focuses on YOUR GOALS? We happen to know of a good one!

And remember…Give your body what it needs, when it needs it.

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training & Nutrition Center
functionalelements@gmail.com

#JaimeRDLD 7/8/25 #JaimeRDLD 7/8/25

Hydrogen Water Hype?

Hydrogen Water: Health Breakthrough or Wellness Hype?

Is hydrogen water really worth the hype? Learn what the science says, what Dr. Peter Attia thinks, and whether hydrogen-infused water offers real health benefits or just expensive hydration.

What Is Hydrogen Water?

Hydrogen water is simply water (H₂O) infused with molecular hydrogen gas (H₂). It's marketed as a powerful antioxidant that can reduce inflammation, speed up recovery, and improve overall wellness. It’s being touted as the “next big thing” in health and longevity circles.

But is it legit? Or just another expensive way to hydrate?

Dr. Peter Attia's Take on Hydrogen Water

Dr. Peter Attia—renowned physician, longevity expert, and host of The Drive—has addressed hydrogen water in the context of emerging wellness trends. His verdict? While some preliminary studies suggest hydrogen water may reduce oxidative stress or improve athletic recovery, the clinical evidence in humans is still very limited.

Attia often emphasizes a critical point:

“Don’t confuse mechanistic plausibility with clinical efficacy.”

In other words, just because something might work in theory doesn’t mean it produces measurable results in the real world.

Are There Real Benefits to Drinking Hydrogen Water?

Some small-scale studies (mostly in animals or specific clinical populations) suggest that hydrogen water could:

Act as an antioxidant by neutralizing free radicals
Decrease inflammation markers
Improve athletic recovery
Support metabolic health

But these findings are early, inconsistent, and not yet strong enough to recommend hydrogen water as an essential part of your health routine.

If you're looking for proven ways to reduce oxidative stress and improve recovery? You’re better off focusing on:

A high-antioxidant diet (berries, leafy greens, omega-3s)
Sleep quality and duration
Exercise and resistance training
Stress management and hydration with plain water

Hydrogen Water vs. Regular Water: Is It Worth It?

Let’s get real for a moment. Most people are under-hydrated, not under-supplemented. If hydrogen water helps you drink more fluids, great. But for $3–5 per bottle? It’s probably not giving you much beyond regular filtered tap water.

The real upgrade is consistency. Not novelty.

The Bottom Line from a Dietitian

As a registered dietitian working with everyday clients, athletes, and health-focused professionals, here’s what I recommend:

Drink more water. Whether it’s plain, sparkling, filtered, or from your tap—just drink enough.
Focus on the fundamentals. Eat real food. Sleep 7–9 hours. Train smart. Recover well.
Don’t fall for the hype. Hydrogen water isn’t harmful, but it’s not essential either.

Final Thoughts: Essential or Hype?

Hydrogen water is not a miracle cure. It’s a high-cost, low-return hydration trend with some potential—but not enough evidence to replace the basics. The next time you’re tempted by the promise of better performance in a bottle, remember this:

Give your body what it needs, when it needs it.

And most of the time? What it needs is a tall glass of good ol’ H₂O.

Want personalized advice on supplements that actually work?
Let’s chat. That’s exactly what we do at Functional Elements—cut through the nutrition noise so you can focus on what matters.

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
www.functionalelements.net

J. Antonio Muyco III 6/30/25 J. Antonio Muyco III 6/30/25

Not Sure If Personal Training Is for You?…

Here’s What to Expect at Functional Elements

Functional Elements Training & Nutrition – Creve Coeur, MO

If you've ever thought, “Maybe I should get a personal trainer… but I’m not sure it’s for me,” you're not alone.

At Functional Elements Training & Nutrition in Creve Coeur, MO, we talk to people all the time who are on the fence. They're curious, but unsure. Will it be awkward? Too intense? Too expensive? Will I be expected to already be in great shape? These are all common concerns that have been raised.

Here’s the good news: personal training is not just for elite athletes or fitness fanatics. It’s for anyone who wants expert guidance, a plan that works, and support to follow through—no matter where you're starting from. Most of our clients come to us for structured guidance and most of all accountability.

Common Misconceptions (That We Hear All the Time)

“I need to get in shape before I start personal training.”
Nope! Why would you be seeking help then? Helping people get in shape is our job. Whether you’re new to exercise, coming back after time off, or stuck in a rut, we’ll meet you where you are—and help you move forward.

“I don’t want someone yelling at me in the gym.”
Neither do we. Our coaching style is supportive, encouraging, and focused on smart, sustainable progress. No drill sergeant energy here.

“It’s too expensive for what you get.”
Personal training isn’t just about workouts—it’s about efficiency, safety, and accountability. You’ll save time, avoid injuries, and get better results, faster. That’s a pretty strong return on investment.

What to Expect When You Train with Us in Creve Coeur

If you’re considering personal training but feeling unsure, here’s exactly what the experience looks like at Functional Elements:

1. Your First Visit Is All About You

We start you with our 14 Day 360° Assessment. We want you to experience all our services with not a big investment commitment. It starts with simple conversation, of both fitness and nutrition along with a body composition scan with the In-Body 570. We go over your results and then you tell us what your goals are, and conversation continues from there. Any past injuries? What’s your current fitness level? No pressure, just a chance for us to learn how to help you best. All at a low, one time cost of $169, you get your assessment, 2 1-on-1 training sessions that give us a chance to see how efficient you are with the 6 foundational movements, and access to our as many of our Micro-Group Training sessions for 14 days. Why so much for so little cost? Because we think you will fall in love with our team and our process.

2. We Build a Plan That Fits Your Life

Whether you want to get stronger, feel more energetic, lose weight, or just move better day to day—we create a customized program to match your goals, schedule, and experience level.

3. We Train Smart, Not Just Hard

This is where we’re different. Our sessions blend science-backed strength training, functional movement, and coaching that keeps you progressing without burnout or boredom. We reassess every 8-10 weeks to make sure we are hitting your goals.

4. You’ll Feel Supported—Not Judged

Our trainers are here to coach, not critique. We’ll challenge you, but we’ll also cheer you on and adjust along the way. You also feel supported by other clients, as well. You will get to know our community and be part of our #fefamily.

Real People. Real Results.

“I appreciate the approach and acceptance I have experienced from the trainers at Functional Elements as I re-engage my health and fitness goals.”
– K.H., St. Peters

“Functional Elements is the place to be if your goal is to become physically fit and live a healthier lifestyle!!!”
– M.A., Maryland Heights

“FE is one of the best training facilities I’ve attended. The trainers are excellent, compassionate, PATIENT, professional, and knowledgeable.”
– F.C., Florissant

“My decision to come to Functional Elements is the single best decision I’ve made in my 40’s.”
– A.F., Creve Coeur

“My relationship with Functional Elements goes back 10+ years. These folks are down to earth, honest and caring individuals with the highest integrity. Their ability to assess, listen to your needs and provide measurable/ attainable goals is what sets them apart from other competitors.”
– O.K., Creve Coeur

Is Personal Training Right for You?

If you’re:

Struggling to stay consistent
Unsure what to do at the gym
Not seeing results with your current routine
Wanting accountability and expert support

…then yes—personal training might be exactly what you need.

Ready to Give It a Shot?

We’d love to meet you. Book a 14 Day 360° Assessment with our team at Functional Elements Training & Nutrition in Creve Coeur, MO and see if we’re the right fit.

Serving St. Louis County and surrounding areas
www.functionalelements.net
314-518-4875

Stop wondering if it’s for you. Take that step and let’s find out—together.

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training & Nutrition Center
functionalelements@gmail.com

#FunctionalElements #CreveCoeurPersonalTraining #StLouisFitness #BeginnerStrengthTraining #PersonalTrainerNearMe #FitnessSupportCreveCoeur

#JaimeRDLD 6/23/25 #JaimeRDLD 6/23/25

How Important Is Your Post-Workout Protein Shake?

If you’ve ever asked, “How important is my post-workout protein shake?”—you’re not alone. It’s one of the most common questions I get from clients here at Functional Elements Training and Nutrition.

Let’s clear the air and break it down once and for all:
Post-workout protein shakes can absolutely support muscle recovery and performance—but they’re not the most important factor when it comes to your results.

First Things First: Your Daily Protein Intake Matters Most

Before we dive into the specifics of post-workout nutrition, here’s the real headline:

One of the most important things you can do for fat loss, strength, muscle recovery, and body composition is hit your DAILY protein goal—consistently.

If your total protein intake is too low, no amount of perfectly timed shakes will make up for that deficit.

Why Post-Workout Protein Is Still a Smart Strategy

After your workout, your muscles are in a “recovery and rebuild” phase. This is when they’re most sensitive to nutrient delivery—especially protein and carbohydrates.

Consuming a post-workout protein shake within 30–90 minutes helps:

Kickstart muscle repair and growth
Replenish glycogen (stored carbs in your muscles)
Reduce muscle soreness
Support faster recovery for your next training session

How Much Protein Should You Have After a Workout?

For most active adults, aim for:

20–30g of high-quality protein (whey isolate, eggs, lean meat, Greek yogurt)
40–60g of carbs, depending on your workout intensity and training goals

I often recommend a 2:1 ratio of carbs to protein post-training for optimal recovery.

Shake or Meal: Which Is Better After a Workout?

This is where convenience matters.

If you’re headed home and can sit down to a protein-rich meal within an hour or so, great—do that.

But if your schedule is stacked (think: work meetings, kids’ soccer, errands), then a quick protein shake becomes your best recovery partner. It’s:

Portable
Fast-digesting
Easy to control macros
Perfect for closing the gap toward your daily protein target

Key tip: Choose a shake with 20g+ of protein and minimal added sugars or filler ingredients.

Post-Workout Nutrition ≠ Magic (But It Helps)

Here’s what too many people get wrong:
They hyper-focus on the timing of their post-workout shake but ignore the big picture.

Your total daily protein intake is far more important than nailing a 30-minute post-lift shake window.

You could drink the perfect protein shake every single day after your workouts—but if the rest of your meals are low in protein or chaotic, you’ll stall your results.

That’s why I coach clients to build their day around protein consistency, not just timing.

So… Do You Need a Post-Workout Protein Shake?

Not always. But should you consider one?

Absolutely—especially if it helps you:

Hit your daily protein target
Recover more effectively
Stay consistent with your nutrition
Avoid skipping meals or grabbing poor food choices on-the-go

It’s not about perfection. It’s about intentional nutrition and stacking wins consistently.

Final Thoughts: Protein Shakes and Your Results

Your post-workout shake is not required, but it’s one of the easiest and most effective tools to:

Boost muscle protein synthesis
Speed up recovery
Hit daily protein goals—especially when life gets busy

That said, don’t forget:
The foundation of your results comes from the consistency of your daily intake—not just what you drink after your workout.

Need help finding your personal protein target or building a routine that works in real life? That’s exactly what we do at Functional Elements.

Eat with Purpose. Recover with Intention.

And as always… GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
www.functionalelements.net

J. Antonio Muyco III 6/16/25 J. Antonio Muyco III 6/16/25

3 Effective Strategies to Break Through a Strength Plateau

Hitting a strength plateau can feel discouraging—but it’s actually a normal part of any well-rounded fitness journey. If you’re training consistently but your progress has stalled, it likely means your body has adapted to your current workout plan.

At Functional Elements Training & Nutrition in Creve Coeur, MO, our personal trainers specialize in helping clients bust through plateaus with strategic training and nutrition coaching. Below are three proven strategies to help you regain momentum and keep building strength:

1. INCORPORATE PROGRESSIVE OVERLOAD

One of the most reliable ways to break a plateau is by using progressive overload—the practice of gradually increasing the demands on your muscles. If your body isn’t challenged, it won’t get stronger.

Here’s how to apply progressive overload:

Add weight: Even a 1–2% weekly increase makes a difference over time.
Adjust reps or sets: Switch up your usual rep range or add an extra set.
Shorten rest intervals: Less rest = more intensity and stimulus.

Tip from our Creve Coeur personal trainers: Track your lifts weekly so you can monitor progress and know exactly when to push harder.

2. CHANGE UP YOUR TRAINING APPROACH

If you’ve been doing the same exercises, in the same order, for weeks (or months), your body has likely adapted. Switching things up keeps your muscles guessing and growing.

Try these strength training variations:

Switch programs: Move from strength to hypertrophy, or try functional training (a specialty here at Functional Elements).
Use advanced techniques: Supersets, drop sets, and isometrics bring new challenge and intensity.
Vary exercises: Swap out standard movements (like barbell bench presses) for fresh variations (like incline dumbbell presses).

Functional training in St. Louis County is one of our most effective tools for helping clients re-engage their progress and break plateaus.

3. PRIORITIZE RECOVERY AND NUTRITION

Strength gains don’t just happen in the gym—they happen in recovery. Many people stall because they’re under-recovered or under-fueled.

Make sure you’re supporting your training by:

Getting enough sleep: 7–9 hours helps your body rebuild muscle and reset energy levels.
Eating to support performance: Protein for muscle repair, carbs for fuel, and fats for hormonal balance.
Scheduling de-load weeks: Lightening the load every few weeks gives your body time to fully recover and reset.

Need help with a personalized nutrition plan? Our very own Jaime Rothermich, RD, LD here at Functional Elements in Creve Coeur can guide you.

BREAK THROUGH WTIH FUNCTIONAL ELEMENTS TRAINING & NUTRITION

Plateaus are temporary—especially when you train smart. Whether you’re in Creve Coeur, Chesterfield, or anywhere in St. Louis County, our personal training and nutrition coaching team is here to help you push past your limits.

Ready to level up?
Contact Functional Elements Training & Nutrition and let us customize your program with the right mix of progressive overload, smart recovery, and training variety.

And don't forget the most important rule ...

Give your body what it needs, when it needs it—let’s break through that plateau!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training & Nutrition Center
314.401.5047
functionalelements@gmail.com
www.functionalelements.net

#JaimeRDLD 6/10/25 #JaimeRDLD 6/10/25

Doing More, Getting Less? How Debbie Got Stronger and Leaner by Exercising Less

If you’re stuck in a workout routine that’s taking hours of your day and giving you little in return—this one’s for you.

Let me introduce you to Debbie.

When Debbie first walked into Functional Elements here in Creve Coeur, she was putting in serious work: 2–3 hours of daily exercise—cardio classes, long walks, you name it.

Yet she was seeing almost no progress.

No fat loss.
No strength gains.
And she was constantly tired.

This is the reality of overtraining without strategic recovery. Debbie wasn’t lazy.

She was simply stuck in the trap that so many fall into: thinking more exercise = better results.

The Problem: Too Much Exercise, Not Enough Recovery

Debbie’s story is common among women who want to lose fat, get stronger, or improve body composition.

She was:

Overworking her body without a recovery plan
Lacking structure in her strength and cardio programming
Burning out her nervous system (and her schedule) with too much volume

If your current routine involves more hours and less progress, you’re likely overtraining or under-recovering—and both sabotage your long-term results.

The Shift: Strategic Training + Smarter Cardio = Real Results

We made three key changes to Debbie’s plan:

Reduced total training time and focused on 2 strength workouts per week, emphasizing functional compound movements.
Added strategic cardiovascular exercise—not more of it. A few quality sessions each week instead of daily marathons.
Prioritized recovery—with proper rest, mobility work, better sleep habits, and more protein in her nutrition plan.

And guess what?

Her body fat percentage started to drop.
She gained lean muscle and strength.
Her energy and sleep dramatically improved.
And best of all—she finally had time outside the gym for family, friends, and real life.

The Lesson: Why Smarter Training Beats More Training

Debbie’s transformation didn’t happen by pushing harder. It happened by training with intention and balance.

Here’s what most people miss:

“It’s not how much you train—it’s how well you recover from what you train.”

Without recovery, you’re just layering fatigue. And if your body can’t rebuild, you won’t see results—no matter how many hours you spend in the gym.

So if you’re exercising every day, counting your steps, doing all the “right things” but still feeling stuck… take a step back.

You may be overstimulating without adapting.

Final Thoughts: Train Smarter. Recover Harder. Live Better.

Debbie’s story is more than a success story. It’s a reminder that more isn’t always better. Better is better.

If you’re struggling with plateaued fat loss, stalled progress, or constant fatigue, ask yourself:

Is your training purposeful or just excessive?
Are you allowing recovery to happen?
Are you working out—or burning out?

You don’t need a more intense plan. You need a more intelligent plan.

We help people just like Debbie every day at Functional Elements in Creve Coeur, MO—and we can help you too.

Need help optimizing your workouts for fat loss and strength without overtraining?

Let’s build a plan that actually works—so you can train less, recover better, and feel your best.

Remember… GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE

functionalelements@gmail.com

www.functionalelements.net

J. Antonio Muyco III 6/2/25 J. Antonio Muyco III 6/2/25

Morning vs. Evening Workout…What’s Better?

At Functional Elements Training & Nutrition in Creve Coeur, MO, one of the most common questions we hear is:

“Is it better to work out in the morning or in the evening?”

And honestly, the best answer is: it depends on you.

The right time to exercise comes down to your lifestyle, energy levels, and goals. Both morning and evening workouts offer unique benefits—and potential drawbacks.

Let’s break it down so you can choose the best time for your body and schedule:

BENEFITS OF MORNING WORKOUTS

If you're an early bird or want to build a consistent fitness routine, morning workouts might be your best move. Here’s why:

1. Jumpstart Your Metabolism
Morning workouts boost your metabolism and increase calorie burn throughout the day, thanks to the “afterburn effect” (EPOC).

2. Build a Consistent Routine
Getting your workout done early means fewer scheduling conflicts. No meetings, errands, or evening fatigue to throw you off.

3. Boost Mental Focus
Exercise releases feel-good hormones like endorphins. Starting your day with movement can improve mood, reduce anxiety, and enhance clarity.

4. Improve Sleep Quality
Studies show people who exercise in the morning often fall asleep faster and experience deeper rest.

5. Fewer Distractions at the Gym
Gyms tend to be quieter in the early hours—so you can train without waiting on equipment or feeling rushed.

MORNING WORKOUT CHALLENGES

Not a morning person? Waking up early can be tough.
Lower energy if training fasted or before full wakefulness.
Muscles may be stiff and require a longer warm-up.

BENEFITS OF EVENING WORKOUTS

Evening workouts offer flexibility and a performance edge—especially for night owls or anyone with a packed daytime schedule.

1. Enhanced Strength & Performance
Body temperature peaks in the evening, which can help improve strength, stamina, and reaction time.

2. Major Stress Relief
Unwind after a long day with an endorphin boost. It’s a powerful way to let go of tension and decompress.

3. Better Meal Timing
You’ll have all day to fuel up, which can support better performance and recovery.

4. Flexible Scheduling
For busy parents or professionals, the evening might be the only time to train—making it a more realistic long-term habit.

5. Sleep Benefits for Some
Moderate evening exercise has been linked to improved sleep in certain individuals—especially if workouts end at least an hour before bedtime.

EVENING WORKOUT CHALLENGES

After-work fatigue can lower motivation.
Gyms are typically more crowded.
Late-night training can interfere with sleep in sensitive individuals.

SO… MORNING OR EVENING? HERE’S THE BOTTOM LINE:

The best workout time is the one you can stick to.

Whether it’s 6am or 6pm, consistency is the key to real results.

At Functional Elements, we recommend trying both timeframes and paying attention to your energy, sleep, and performance.

Me? I’m a mid-morning guy—it’s when I feel my best.

NEED A PERSONALIZED FITNESS OR NUTRITION PLAN?

We’ll help you find a training time—and a routine—that works with your lifestyle and delivers results.

Based in Creve Coeur and serving the greater St. Louis area, we specialize in personal training, strength coaching, and nutrition support tailored to you.

Contact us today to get started.

And remember …

Give your body what it needs, when it needs it.

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training & Nutrition Center
314.401.5047
functionalelements@gmail.com

www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

#JaimeRDLD 5/27/25 #JaimeRDLD 5/27/25

Is Creatine Safe and Effective for Teenagers? A Dietitian’s Guide for Parents and Teen Athletes

Wondering if creatine is safe for teens? You’re not alone. As creatine continues to be one of the most researched and effective supplements for strength, performance, and even brain health—more parents and teenage athletes are asking the same question:

“Should teenagers take creatine?”

Let’s break down what the research says and what I recommend as a registered dietitian working with youth athletes and fitness-focused families.

What Is Creatine and Why Do Teen Athletes Take It?

Creatine is a naturally occurring compound found in muscle and brain tissue. It helps the body produce ATP (adenosine triphosphate)—your cells’ primary energy source during short bursts of high-intensity movement like sprinting, lifting, or jumping.

Because of this, creatine supplements for teens have gained popularity, especially among high school athletes looking to improve strength, power, and workout performance.

Is Creatine Safe for Teenagers? What the Research Says

According to decades of clinical studies—and the International Society of Sports Nutrition (ISSN)—creatine monohydrate is not only safe for adults but also for teenagers aged 15 and older, as long as they’re supervised and follow proper dosing guidelines.

Dr. Layne Norton, PhD, also highlights creatine’s role in supporting cognitive function and mental performance under stress, making it beneficial for both physical and academic performance in high school students.

-Studies show creatine may reduce mental fatigue, improve focus, and even support long-term brain health.

Most importantly, creatine is not a steroid, not harmful to kidneys when used properly, and is one of the most rigorously tested performance supplements available today.

Top 5 Benefits of Creatine for Teen Athletes

Increased Strength & Muscle Growth
Helps fuel workouts, leading to better performance in the gym or on the field.
Faster Recovery
Creatine improves recovery time after workouts or practices.
Enhanced Sprint Speed & Power
Ideal for sports like football, soccer, baseball, and track.
Support for Brain Function
Improves energy delivery to brain cells, especially during stress or fatigue.
Long-Term Health Potential
May reduce risk of neurological disorders and support overall cell energy metabolism.

When Can a Teenager Start Taking Creatine?

Creatine is generally safe for teens 15 and up when:

They are consistently strength training (2–4x per week)
They have a solid, protein-rich diet
They understand the importance of hydration and recovery
They’re supervised by a parent, coach, or registered dietitian

If your teen isn’t regularly strength training or their diet is still filled with junk food? Fix the foundation first.

Best Type of Creatine for Teens

Choose 100% pure creatine monohydrate. Period.

No need for fancy blends or “advanced formulas”
No added BCAAs, caffeine, or stimulants
Recommended Dose: 3–5 grams per day
Timing: Any time of day—just be consistent

Hydration is key. Creatine pulls water into muscle cells, so daily water intake should increase slightly to support this shift.

Is Creatine a Good Idea for My Teenager? Final Thoughts for Parents

If your teenager is:

Training regularly with weights
Eating a balanced, protein-rich diet
At least 15 years old
Interested in improving strength, athletic performance, and recovery

…then creatine can be a safe and effective supplement to support those goals.

But if they’re skipping meals, barely moving, and think creatine is a “shortcut” to getting bigger? It’s not time yet.

Bottom Line: Creatine for Teens is Safe and Effective—With the Right Foundation

When used correctly, creatine is one of the safest and most effective supplements for teenage athletes. It supports muscle growth, brain performance, recovery, and long-term health—all without major risks.

If you’re unsure, talk with a registered dietitian (that would be me!) to create a plan that supports your teen’s specific goals.

And as I always say…

Give your body what it needs, when it needs it.

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE

J. Antonio Muyco III 5/19/25 J. Antonio Muyco III 5/19/25

3 Signs Your Workout Isn’t Working (And How to Fix It)

If you're committed to living a healthier, stronger life, regular exercise is essential. But not all workouts are created equal—and not every training plan delivers the results you want. In fact, the wrong workout can lead to injury, fatigue, or even burnout.

At Functional Elements Training & Nutrition, we help people across Creve Coeur and St. Louis County build smarter, more effective fitness programs. If you’re unsure whether your current workout is helping or hurting, here are three signs it’s time to make a change—plus expert tips to get back on track.

1. YOU'RE IN CONSTANT PAIN OR DISCOMFORT

A little soreness after a good workout is normal. But persistent pain—especially in your joints—is not.

If you're dealing with chronic discomfort, sharp pain during exercise, or stiffness that doesn’t go away, your program might be causing more harm than good. Pain is your body’s way of saying something isn’t working.

What to do:

Take a rest day and pay attention to how your body responds.
Identify what movement or exercise triggered the pain.
Modify your program to correct poor movement patterns, improve mobility, or address weak areas.

Pro Tip: “No pain, no gain” is outdated. A smart, personalized fitness program should challenge you—not injure you.

2. YOU'RE NOT SEEING ANY RESULTS

If you’re working out consistently but still not seeing changes in your strength, endurance, body composition, or energy levels—it’s time to reassess your approach.

Your body adapts to routine. Doing the same exercises for weeks or months without progression can lead to plateaus. Whether it’s cardio or weight training, if your workout isn’t evolving, your results probably won’t either.

What to do:

Track progress: monitor your reps, weights, energy levels, and measurements.
Apply progressive overload by increasing resistance, reps, or intensity.
Mix it up: try new movement patterns, equipment, or training styles to keep your body adapting.

At Functional Elements, we design custom training programs that are constantly evolving to match your goals—keep you progressing — and help you TRAIN FOR LIFE!

3. YOU FEEL EXHAUSTED AND UNMOTIVATED

Exercise should energize you—not leave you feeling drained for days. If you’re always tired, sore, or dreading your next workout, your body may be trying to tell you it’s overwhelmed.

Overtraining and lack of recovery are common causes of burnout, especially for people trying to push too hard without proper support.

What to do:

Add active recovery days: mobility work, walking, or light stretching.
Prioritize sleep, hydration, and nutrition to support your recovery.
If you’re bored or unmotivated, switch things up with new formats or shorter, more efficient workouts.

Remember: Mental burnout is just as real as physical fatigue. Find a routine you enjoy—and that fits your lifestyle.

START TRAINING SMARTER IN CREVE COEUR, MO

At Functional Elements Training & Nutrition, we help people just like you feel stronger, move better, and avoid injury with customized personal training and nutrition coaching. Whether you're starting from scratch or want to break through a plateau, we’re here to guide you with expert support and personalized programs.

LET'S BUILD A ROUTINE THAT WORKS FOR YOUR BODY — NOT AGAINST IT

Get set up for our comprehensive 14-day 360 kickstart

Located in Creve Coeur, MO – Serving St. Louis County and beyond.

As always, remember …

Give Your Body What It Needs, When It Needs It.

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.