J. Antonio Muyco III 11/17/25 J. Antonio Muyco III 11/17/25

The Science Behind Rest Periods in Your Training Session

Why the Time Between Sets Matters More Than You Think

When most people think about a workout, they focus on the exercises themselves—sets, reps, weight, intensity.

But one of the most overlooked training variables that directly affects your strength, muscle growth, and workout performance is the rest period between sets. How long you rest can completely change your results.

At Functional Elements Training & Nutrition here in Creve Coeur, we teach clients that rest isn’t “downtime”—it’s part of the program.

The way you manage recovery within your workout influences everything: strength output, muscular hypertrophy, heart rate response, hormonal balance, and even how much total work you can complete.

And yes, we see both types of clients: the ones who turn rest periods into a mini coffee break… and the ones who decline water because they can’t wait to hit the next set.

This article breaks down the science behind rest intervals so you know exactly how long to rest between sets based on your goals—whether that’s building muscle, improving strength, boosting endurance, or simply training smarter.

1. Rest Periods Control the Energy Systems You Use

Every rep of every set uses one of your body’s energy systems. Rest determines which system you rely on:

Short rest (0–60 seconds)

Heavily taps into anaerobic glycolysis
Leads to more metabolic stress (“the burn”)
Increases heart rate
Decreases strength output on later sets

Moderate rest (60–120 seconds)

Balances metabolic stress and strength
Allows partial replenishment of ATP and phosphocreatine
Ideal for hypertrophy (muscle growth) for many people

Long rest (2–5+ minutes)

Fully restores ATP-PC stores
Supports maximum force and power production
Best for strength training and heavier lifts (squats, deadlifts, presses)

Why this matters:

If you want strength, you need longer rest to regenerate ATP.

If you want to feel the burn or elevate heart rate, you shorten it.

2. Rest Periods Influence Your Hormonal Environment

Rest changes how your body responds hormonally during a workout.

Short rest

Greater acute spikes in growth hormones and lactate
But these hormonal spikes do not directly equal muscle growth
Creates more metabolic fatigue

Long rest

Lower immediate hormonal spikes
But produces greater total training volume and intensity
Which leads to better long-term strength and hypertrophy growth

Translation:

Chasing the “burn” with tiny rest breaks feels productive…

…but longer rests help you actually lift heavier and achieve more total work, which builds more muscle.

3. Rest Determines Your Training Volume

Training volume = sets × reps × weight

This is one of the most important drivers of muscle growth and strength.

If rest is too short, your ability to hit reps and weight drops.

If rest is appropriate, you sustain performance across the workout.

Example:

If you do 4 sets of 10 with 90 seconds rest and maintain weight, that’s productive volume.

If you take only 30 seconds rest and your reps drop to 10 → 6 → 4 → 2…

You lose the stimulus that actually builds muscle.

4. Rest Affects Your Brain, Coordination, and Form

Your central nervous system (CNS) requires recovery between heavy or technical sets.

Without enough rest:

Coordination decreases
Muscle recruitment drops
Form breaks down
Injury risk increases

This is why at Functional Elements we don’t rush heavy deadlifts, squats, or pressing patterns—rest is part of safety.

5. Your Rest Period Should Match Your Goal

Goal: Strength

Rest: 2–5 minutes

Your nervous system and ATP stores need time to fully reset so you can lift heavier with great form.

Goal: Muscle Growth (Hypertrophy)

Rest: 60–120 seconds

This gives the perfect middle ground—enough fatigue for stimulus, enough recovery to maintain volume.

Goal: Fat Loss / Conditioning

Rest: 30–90 seconds

Shorter breaks keep heart rate elevated and increase calorie burn, though it’s best applied to accessory exercises, not big lifts.

Goal: General Fitness / Longevity

Rest: 60–180 seconds depending on the movement

Most adults 35–70 benefit from not rushing, especially on compound exercises.

6. How We Coach Rest at Functional Elements

Our coaching staff personalizes your rest intervals based on:

The exercise (big lift vs. accessory)
Your goal (strength, fat loss, muscle gain, longevity)
Your heart rate and breathing
Your ability to maintain good quality movement
Your nervous system readiness

We don’t blindly apply stopwatch rules.

We use rest strategically—just like weight, tempo, and reps.

The Big Takeaway: Rest Is Part of the Workout, Not a Break

Most people think rest is “dead time.”

But scientifically, rest is active programming.

With the right rest period, you will:

Lift heavier
Build more muscle
Burn more calories
Stay safer
Train more consistently
Feel more confident and capable in each session

Better rest equals better results.

Need help determining how much rest period you need between sets to match your goals? We’re here!

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 11/10/25 #JaimeRDLD 11/10/25

When Nutrition Goes Off The Rails

When I would go off the rails nutritionally — especially after coming back from a vacation — I’d often spend 6 or 7 days trying to get back on track. That post-vacation week always felt like quicksand.

Physically, I felt sluggish, weaker, and my sleep was terrible. But what made it worse wasn’t the food itself — it was the mental spiral that followed.

I’d wake up saying, “Alright, back at it tomorrow!” Then tomorrow came, and nothing changed. I couldn’t seem to pull it together, and the harder I pushed, the worse I felt.

The Turning Point: Grace Over Guilt

Everything shifted when I started giving myself grace.

Instead of punishing myself for being “off,” I’d simply think, “It’s okay — I’ll reel it in.” That small mindset change transformed everything.

Over time, what used to take 6–7 days of frustration began shrinking — to four days, then two, and eventually just one off-day here and there.

It didn’t happen overnight. It took about five years of consistent practice — practice in mindset, nutrition, and patience.

Nutrition as a Practice

At Functional Elements, located in Saint Louis, MO, we teach that nutrition is a practice, not a pass-fail test.

Just like yoga, Pilates, or meditation, it’s something you improve through repetition and awareness. You don’t show up perfect every day — you show up to get a little better at listening to your body and finding balance.

You won’t do a 180° overnight, and that’s okay. Progress happens when you create a processyou can repeat — meals built around protein, hydration, movement, and better sleep.

That process becomes your foundation, and it’s what helps you recover faster each time life throws you off track.

The Takeaway

You’re not aiming for perfection — you’re building progress.

When the weekend, vacation, or holiday gets you off course, remember that nutrition is a lifelong practice. Each reset builds confidence, consistency, and self-trust.

At Functional Elements in Saint Louis, MO, our goal is to help you simplify that process — so that getting “back on track” never feels like punishment, but simply part of your rhythm.

Grace over guilt. Process over perfection. Progress over time.

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
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 offer over a period of just 14 days.

J. Antonio Muyco III 11/3/25 J. Antonio Muyco III 11/3/25

The Importance of Having Strong Glutes

The Role of Gluteal Muscles in Health, Performance, and Everyday Life

In over 22 years of professional training here in and around the St. Louis, MO area, one issue I’ve seen more than any other is chronic lower back pain.

Because of the way the human body is structured, the spine endures a lot of stress with every movement we make.

While factors like posture, disc health, and mobility all play a role, one underlying cause stands out time and again: weak glutes.

Yep, it's true, so many of our issues start with the butt!

The gluteal muscles—better known as the glutes—are the powerhouse of your body.

This muscle group includes the gluteus maximus, gluteus medius, and gluteus minimus, all located in your buttocks.

Having strong, functional glutes is essential not only for athletes, but for anyone who wants better mobility, stability, posture, and long-term health.

Core Functions of the Glutes

Strong glutes are involved in nearly every major movement you perform each day. That's right ... nearly EVERY major movement, EVERY day. Here’s how they help:

Hip Extension: The gluteus maximus powers actions like standing up, climbing stairs, running, and jumping.
Pelvic Stability: The gluteus medius and minimus stabilize your pelvis when you walk, run, or balance on one leg.
Posture Support: Developed glutes help maintain a neutral spine, reducing slouching and lowering the risk of back strain.

Benefits of Strong Glutes

1. Improved Athletic Performance

For both athletes and fitness enthusiasts, strong glutes mean more power, speed, and agility.

They’re critical for explosive movements like sprinting, jumping, and weightlifting—and they help you perform at your best while staying injury-free.

2. Injury Prevention

When your glutes are weak, other muscles—like your lower back or hamstrings—step in to compensate.

That leads to imbalances, poor movement patterns, and a higher risk of knee, hip, or back injuries.

Strengthening your glutes supports better alignment and helps protect against lower back pain and runner’s knee.

3. Enhanced Everyday Function

From walking and stair climbing to lifting groceries or standing up from a chair, strong glutes make movement easier and more efficient. They reduce fatigue and help you maintain independence and ease in daily life.

4. Support for Lower Back Health

Because the glutes stabilize both the pelvis and the spine, they play a direct role in reducing lower back stress and chronic pain.

Building glute strength can relieve existing discomfort and help prevent future flare-ups.

5. Better Balance and Stability

Glute strength improves balance and coordination—especially important for older adults.

Strong glutes lower the risk of falls and improve overall body control on uneven or unstable surfaces.

Top 3 Exercises to Strengthen Your Glutes

1. Hip Thrusts

Why: Excellent for building gluteus maximus strength and improving hip extension.

Regression: Lying Glute Bridge
Progression: Single-Leg Hip Thrust

2. Banded Clamshells

Why: Targets the glute medius and piriformis—often used in physical therapy to manage pain and enhance pelvic stability.

Regression: Bodyweight only
Progression: Banded Lateral Walk or Standing One-Leg Fire Hydrant

3. Romanian Deadlifts (RDL)

Why: Strengthens the entire posterior chain, improving functional strength and reducing lower back strain.

Regression: Bodyweight or anterior-loaded RDL
Progression: Single-Leg RDL

Why Professional Guidance Matters

Even the best exercises lose impact if they’re done incorrectly—or without balance across your full training program.

Working with a qualified personal trainer or performance coach ensures your glute training supports your posture, movement patterns, and goals safely.

At Functional Elements Training & Nutrition in Creve Coeur, MO, our coaching team helps clients strengthen their glutes to relieve back pain, improve performance, and move with confidence - either in a one-on-one or micro group format.

Whether you’re an athlete, desk worker, or weekend warrior, we’ll help you give your body what it needs—when it needs it.

Ready to build a stronger foundation from the ground up?Contact Functional Elements Training & Nutrition today to start your customized program focused on glute strength, stability, and lifelong movement quality.

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.
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, ...

#JaimeRDLD 10/27/25 #JaimeRDLD 10/27/25

Why Cookware Safety Matters for Healthy Eating

Healthy cooking isn’t just about ingredients—it’s also about what touches your food.

I remind my clients at Functional Elements Training & Nutrition about this, frequently ... because it's easy to forget.

Some materials can leach metals or chemicals at high heat, while others keep your food pure and nutrient-dense.

Choosing safe, non-toxic cookware helps protect your health and enhances the flavor of every meal.

Safest Cookware Materials for Everyday Cooking

1. Cast Iron – The Timeless, Natural Option

Cast iron cookware has been trusted for generations—and for good reason.

When properly seasoned, it becomes naturally nonstick without any chemicals. It also adds a small boost of iron to your food, which can be beneficial for people who are slightly iron-deficient.

Why it’s great:

Excellent heat retention and durability
Chemical-free, naturally nonstick surface
Safe from stovetop to oven

What to watch:

It’s heavy
Needs regular seasoning
Avoid cooking acidic foods (like tomato sauce) for long periods

Best for: Searing meats, roasting vegetables, and one-pan meals.

2. Stainless Steel – The Best All-Around Cookware

If you want versatility and long-term reliability, stainless steel cookware is a top choice.

It’s non-reactive, durable, and doesn’t leach metals or chemicals into your food.

Why it’s great:

Safe for all food types, including acidic dishes
Easy to clean and sanitize
Works on all cooktops and oven-safe

What to watch:

Food may stick if not preheated properly
Slightly slower to heat than aluminum

Best for: Sautéing vegetables, cooking chicken or fish, boiling pasta, and making sauces.

3. Enameled Cast Iron – The Perfect Blend of Function and Safety

Enameled cast iron delivers even heating and a smooth, non-reactive coating that’s easy to clean.

Brands like Le Creuset or Lodge offer long-lasting, heirloom-quality pieces.

Why it’s great:

Safe and non-reactive—won’t leach iron or metals
Easy to clean and maintain
Excellent for slow-cooked or oven-baked meals

What to watch:

Heavy and can chip if dropped

Best for: Stews, soups, casseroles, and braised dishes.

4. Nonstick Cookware – Use Wisely

Nonstick pans make cooking and cleanup a breeze, but traditional Teflon coatings (PFAS or “forever chemicals”) can release toxic fumes at high heat.

If you prefer nonstick, choose ceramic-coated or PTFE- and PFOA-free cookware.

Why it’s great:

Convenient for low-fat cooking
Easy to clean
Great for eggs, pancakes, and quick meals

What to watch:

Avoid metal utensils
Replace once the coating chips or peels

Best for: Eggs, delicate fish, and reheats.

5. Glass for Baking

When it comes to baking, glass cookware is completely non-reactive and safe. It won’t leach or absorb odors, and it’s simple to clean.

Why it’s great:

100% non-reactive and chemical-free
Even heat distribution for consistent baking

What to watch:

Replace if chipped or cracked

Best for: Casseroles, baked vegetables, and desserts.

Cookware to Avoid When Possible

While some materials are convenient, they can come with health risks:

Uncoated Aluminum: May leach into food, especially when cooking acidic dishes.
Unlined Copper: Can react with food and release unwanted metals.

If you already own these, use them sparingly—or consider upgrading to non-toxic cookware alternatives.

The Functional Elements Takeaway

You don’t need a 12-piece set to cook healthy meals.

A few high-quality, safe pieces can handle nearly everything in your kitchen.

Recommended Starter Set:
Cast iron skillet
Stainless steel sauté pan
Enameled Dutch oven
Ceramic nonstick pan
Glass baking dish

These materials help you cook healthier, safer, and more effectively—supporting your long-term health goals, not fighting against them.

Frequently Asked Questions I Get About Cookware

What is the safest non-toxic cookware?
The safest cookware materials are typically cast iron, stainless steel, enameled cast iron, ceramic-coated nonstick, and glass. They’re frequently known to be durable, chemical-free, and ideal for everyday healthy cooking.

What cookware should I avoid?
Avoid uncoated aluminum and unlined copper cookware, as they can react with food and leach metals. Stick with stainless steel, cast iron, or ceramic-coated alternatives for the best safety and performance.

What is the healthiest cookware for everyday use?
For me personally, I like a combination of stainless steel and cast iron ... covers most needs while typically staying non-toxic and safe.

Final Thought

Healthy cooking isn’t just about calories or macros—it’s about the tools you use every day. By choosing the right safe cookware, you’re protecting your health, simplifying your cooking routine, and setting yourself up for success.

Be strategic about your cookware, just like you are about your food. 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
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 offer over a period of just 14 days.

J. Antonio Muyco III 10/20/25 J. Antonio Muyco III 10/20/25

Why We Throw Medicine Balls

The Benefits of Medicine Ball Training for Power, Performance, and Longevity

At Functional Elements Training & Nutrition here in Creve Coeur, MO, one of the most common questions we get is:
“What does this work?”

The other day, that question came up during a round of medicine ball overhead throwdowns. My answer?
“You’re training to be powerful — and it’s not too smart to throw kettlebells.”

Medicine balls have been a staple in fitness and athletic performance training for decades. Throwing them isn’t just fun — it’s one of the most effective ways to build explosive power, coordination, and functional strength.

Whether you’re an athlete, a weekend warrior, or simply someone who wants to stay strong and sharp as you age, medicine ball training deserves a place in your routine.

1. Power and Explosiveness

Throwing a medicine ball develops power — your ability to produce force quickly. Power is what allows you to jump higher, sprint faster, react quicker, and stay mobile and athletic.

Medicine ball throw variations (like overhead slams, chest passes, or rotational throws) demand speed, coordination, and force from multiple muscle groups at once. That’s exactly what most sports — and real-life movements — require.

For athletes: It mimics the explosive demands of sports like basketball, baseball, golf, and football.

For everyday health: It keeps you reactive, coordinated, and resilient — key traits that protect you from falls and injuries as you age.

Here’s the thing: Power declines two to three times faster than strength as we age.

That’s why “use it or lose it” isn’t just a saying — it’s a physiological truth.

If we stop jumping, sprinting, or throwing, we gradually lose our ability to move powerfully. Medicine ball training helps reverse that trend safely and effectively.

2. Core Strength and Stability

Medicine ball throws are one of the best ways to train your core in motion.

Movements like rotational throws and overhead slams challenge your abdominals, obliques, and lower back while teaching your body to transfer force through the torso — the same skill you use when you swing a golf club, hit a baseball, or carry groceries.

A strong, reactive core improves posture, balance, and stability — and helps prevent injuries during training and everyday life.

3. Functional Fitness and Real-World Strength

Medicine ball training is about more than muscle — it’s about movement.

Each throw simulates natural actions like lifting, twisting, and reaching, making it one of the most practical ways to improve real-world strength.

This type of functional fitness improves coordination, agility, and the ability to move well in any situation — whether you’re playing sports, working in the yard, or chasing your kids.

4. Safe and Scalable for All Ages

One of the best parts about medicine ball throws is how versatile and joint-friendly they are.

You can modify the weight, movement, and speed to fit your current ability — making them a perfect training tool across all ages and fitness levels.

For youth athletes, it develops coordination and athletic movement patterns.

For adults, it preserves athleticism and combats power loss.

For older adults, it helps maintain independence and mobility.

The Bottom Line

Throwing medicine balls builds explosive power, core strength, and functional movement — while keeping training fun and effective.

You can use them to enhance performance, reduce injury risk, and stay athletic for life.

At Functional Elements, we believe in giving your body what it needs, when it needs it — and medicine ball training is one of the simplest, most powerful ways to do exactly that.

Need help incorporating power training into your program?

Let’s build it into your next session — and get you moving with purpose.

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 10/13/25 #JaimeRDLD 10/13/25

My Top 5 AI Prompts to Make Nutrition Simpler

If you’ve worked with me for any length of time, you know I’m all about simplifying nutrition. The fewer barriers between you and consistent action, the better.

And one of the most underrated tools for making that happen? AI.

Used the right way, it’s a little like having a dietitian in your pocket—helping you brainstorm, plan, and organize your meals in minutes. (It’s not a replacement for coaching, but it can make the process smoother.)

So, here are my Top 5 Prompts I share with clients who want to eat better, hit their macros, and keep things realistic.

1. “Help me calculate my daily macros based on my age, height, body weight, and weekly activity, using 1.5–1.8 grams of protein per kilogram weight."

This is where every solid nutrition plan starts—understanding your numbers.

AI can help you calculate your protein target by multiplying your body weight in kilograms by 1.5–1.8g/kg. For example, if you weigh 75 kg (165 lbs), your daily protein goal would land around 110–135 grams.

Once you have your protein goal, you can ask Ai to distribute your calories across carbs and fats based on your specific goals—whether that’s maintenance, fat loss, or building lean mass.

Coach’s note: Think of this as your nutrition GPS. Once you know your starting coordinates (your macros), it’s much easier to map your route toward your goal. Also, the most accurate way to figure protein goals is through lean body mass. Which means an InBody is probably in order.

2. “List 3 protein-rich snack ideas I can eat between meals that take less than 2 minutes to prepare.”

Most people don’t struggle with what to eat—they struggle with what to eat when life gets busy.

This prompt gives you fast, high-protein snack ideas like Greek yogurt with berries, protein shakes with peanut butter, boiled eggs and fruit, or string cheese with almonds.

Coach’s note: Have two go-to snacks ready at all times—one that stays in your fridge and one that travels well (like something you can keep in your car or desk).

3. “Give me a high-fiber grocery list that supports gut health and fits my calculated calories per day.”

Fiber doesn’t get much attention until digestion starts to slow down.

As a general guideline, aim for roughly 14 grams of fiber per 1,000 calories—about 28–30 grams for most adults. Ask AI to make a grocery list centered around fiber-rich foods like oats, chia seeds, lentils, apples, spinach, and broccoli.

Coach’s note: Don’t overhaul your diet overnight—just start by swapping one low-fiber carb for a higher-fiber option at each meal.

4. “Write 5 dinner ideas that help me hit my protein goal but my family will also enjoy.”

If your nutrition doesn’t work for your family, it’s not going to work for long.

Ask AI to create family-friendly, high-protein dinners that don’t feel like “diet food.” You’ll see ideas like ground turkey tacos, grilled salmon with rice and veggies, or breakfast-for-dinner omelets.

Coach’s note: Make protein the centerpiece and build the rest of the meal around it. That approach works every time. You may have to dial this one in a bit based upon the likes and dislikes of your family, or any restrictions a family member may have.

5. “Based upon my goals and going to [insert restaurant name], what are the best menu options for me?”

This one is a game-changer for real-life situations.

You can tell AI your goal—say, fat loss, maintenance, or muscle building—and the restaurant you’re heading to. It can then review the menu and help you find options that align with your nutrition targets.

For example:

“Based on my goal of losing body fat and eating around 2,000 calories and 110g of protein per day, what should I order at Chipotle?”

It’ll give you realistic suggestions that hit your protein, minimize hidden calories, and help you stay on track without feeling restricted.

Coach’s note: When in doubt, anchor your order with a lean protein and vegetables first. Then add carbs or extras depending on your goals and hunger.

Honorable Mention: “Use AI as your personal nutrition tracker.”

Most people don’t realize you can also use Ai as a running tracker—just by teaching it about you.

Once you share your macro targets, goals, activity level, and preferences, it can help you log meals, calculate totals, and even tell you whether you’re above or below target for the day.

It’s not a replacement for detailed tracking apps, but it’s a great accountability tool when you just want quick feedback and an honest check-in.

Coach’s note: The more consistent data you feed it, the more accurate and personalized its responses become—kind of like coaching: the more we talk, the better your plan fits.

Here's an example of my data put into AI:

Jaime's Macros

Caloric Deficit: 2,100 calories/day Protein goal: 133g/day; Carbohydrate goal: 235g/day;
Fat goal: 70g/day

-Once this is calculated, I simply enter each meal and AiItakes care of the rest. tracking protein, carbs, fat, and fiber (if indicated in the prompt).

Wrapping It Up

Nutrition is equal parts math and psychology.

The math tells you what to do.
The psychology determines whether you’ll do it.

ChatGPT can help with the math—calculating macros, planning meals, and even tracking your progress—but the real results come from your consistency and awareness in applying it every day.

Use it as a tool to make nutrition easier, not stricter. Combine that with the framework we teach at Functional Elements, and you’ll start to see how simple this process can really be.

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

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.

J. Antonio Muyco III 10/6/25 J. Antonio Muyco III 10/6/25

Group Training vs. 1-on-1 Training: Which Gets Better Results?

If you’re working out at Functional Elements Training & Nutrition in Creve Coeur, MO, or if you are just considering working out in general, you’ve probably asked yourself:

Should I lean toward group training (at Functional Elements we call it MGT or Micro Group Training) or 1-on-1 personal training?

Which one will get me results faster — and which is more effective long-term?

The truth: both group training and 1-on-1 training can deliver incredible results when matched to your goals, preferences, and consistency.

Let’s break down the benefits of each so you can choose what’s best for you.

What Is Group Training?

Group training involves multiple participants working together under the guidance of a certified coach.

At Functional Elements, this often takes the form of our micro-group training (MGT) — small, high-energy sessions that combine expert coaching with the motivation of a group atmosphere.

Benefits of Group Training:

Motivation and Energy: Group settings create camaraderie, accountability, and friendly competition that help you push harder.
Social Connection: Training with others builds community and makes workouts more enjoyable.
Cost-Effective: Group sessions are typically less expensive per person than private training, offering great value.
Strong Results: For those who thrive on social support, group training can deliver powerful fitness gains and consistency.

What Is 1-on-1 Training?

1-on-1 training offers completely personalized coaching — one trainer, one client, one goal. It’s ideal for those who want tailored attention, specific results, or a private setting.

Benefits of 1-on-1 Training:

Personalized Attention: Every session is built around your unique needs, fitness level, and goals.
Flexibility: Schedule sessions around your availability and adjust them as your progress evolves.
Faster Progress: The focused, individualized approach often leads to quicker results and deeper understanding.
Superior Results for Specific Goals: Whether it’s injury prevention, strength building, or improving mobility, 1-on-1 coaching helps target exactly what your body needs.

So, Which Gets More Results — Group or 1-on-1?

Both can — if you’re consistent.

The best program is the one you can stick with. Group training tends to enhance motivation, accountability, and energy, while 1-on-1 training maximizes customization and precision.

Research and experience both show:

Group training is great for general fitness, teamwork, and staying accountable.
1-on-1 training is best for personalized progress, unique goals, and private guidance.

If you’re new to strength training, 1-on-1 sessions may be the best starting point before moving into micro-group training for sustained momentum.

Your Next Step: Find What Fits You

At Functional Elements Training & Nutrition, our coaches can help you decide which format best supports your goals — or even design a hybrid plan combining both.

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

And, as always, remember:
Give your body what it needs, when it needs it.

$The Weight Loss Math Equation$

#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

#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