NEW school vs. Old school to get in shape
Dating back decades, we've been bombarded with so much nutrition information. Due to this bombardment, many of us are hardwired to think about nutrition and fitness in a certain way, contrary to what we know is actually true.
I'm guilty. I grew up in a little of the low fat era AND the low carb era. I guess I had the best of both worlds! Also, cardio was king if you were trying to lose weight. (This one I never got behind).
If we were to classify actions to get in shape, or to get healthier:
OLD WAY
-Eat low fat (Snackwell anyone?)
-Always strive for low calorie
-Become a Cardio Carol
NEW WAY
-Eat high protein (25g+ every time you eat)
-Lift weights 3-5x/week
-Walk daily
Of course nutrition science is not an exact science. However, we know more now than we did decades ago....more and better evidence has been presented. For many of us, we must discard the old beliefs, which have been ingrained in us, and unfortunately this information (which established these beliefs) isn't necessarily correct.
Clear out the OLD and establish the NEW through consistent action. If you want to become healthier, don't overthink it. Just start with the three steps listed above. If you can't do three, then do two. If not two, then do one. Whatever the amount you do, be consistent and don't quit.
Remember, the only time you fail is when you quit.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Does a High Protein Diet lead to Atherosclerosis?
A recent study (Zhang et al) has garnered quite a bit of media attention. In it, the results indicated that high protein intake, via activation of mTORC1, drives the development and progression of atherosclerosis. Scary, right? We all need to eat low protein now, right?
Well, not so fast.
According to Dr, Peter Attia (peterattiamd.com), there are a few things we need to keep in mind.
1. The study used a combination of human participants, mouse models, and cultured cells. Within the mouse models, the study used genetically modified mice (apoE-/-) which do not represent normal human physiology. These mice are engineered to be prone to atherosclerosis in a way that does not naturally occur in humans, which can significantly skew results.
2. The study also suggests that high dietary protein, particularly leucine, activates mTORC1 signaling, which has been linked to decreased autophagy and increased atherosclerosis in these specific mice. However, mTORC1 activation by dietary protein is a normal, acute response in humans that regulates important functions such as muscle protein synthesis and is not indicative of long-term health risks.
3. The scientific evidence does not support a significant risk of atherosclerosis from normal or even high levels of dietary protein. Dietary protein is essential for maintaining muscle mass and overall physical health, especially as we age.
4. Dr. Attia criticizes the media's interpretation and sensationalism of the study's results, suggesting that the conclusions drawn are far removed from practical, human-applicable insights and are based on a model that is not representative of typical human physiology.
In my opinion, there needs to be a more nuanced interpretation of research findings, especially those that are derived from animal models. Animal models may have the ability to give us a direction, but may not translate directly to human health outcomes
Buyer beware when the media gets ahold and touts specific studies relating to nutrition science. It can be a delicate, nuanced, and complicated topic.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Want to fight aging? STRENGTH TRAIN. (a must read)
Benefits of Resistance Training on Aging
Here at FE, all of our clients know that we love to strength train. Though all modes of exercise and movement are great, we always say strength training is our top pick since it can involve aspects of multiple types of exercise. I have another reason to make strength training your top choice: it can reverse a big reason why we slow down as we age, the loss of strength and power.
As we get older, our muscle mass and strength steadily decline. This is known as sarcopenia and is shown to start at the age of 40. There is a particularly rapid effect on type II muscle fibers (fibers required for strength and power). These muscle fibers are shown to atrophy (shrink) more than type I fibers (fibers required for endurance). A recent study (Casper Soendenbroe et al. Journal of Cachexia, Sarcopenia, and Muscle) tested the effects of heavy strength training on skeletal muscle mass on a cellular level.
This study obtained quadriceps muscle biopsy from 197 subjects, who were largely physically inactive. They were males and females covering the ages of 20-97 years. The biopsies showed atrophy in the older population (60+) of type I and type II fibers, but type II fibers showed a greater decline in the aging population as related to atrophy. This can correlate to the greater loss of strength and power as compared to endurance as we age.
So, what are the effects of resistance training? In the study, 59 subjects participated in heavy strength training 3 times per week. Since the biopsy was taken from the quadriceps only lower body exercises were performed for the study. The workouts consisted of 5 minutes of warm up on a stationary bike and 3-5 sets of 8-15 repetitions of leg press, leg extension, leg curl and 2 optional upper body movements. The subjects were asked to perform the movements at a maximal weight while still being able to perform the required number of reps.
Compared to the non-training population, the training subjects (both young and old) showed a 3-4% decrease in atrophy in type II fibers. Although a 3-4% change is significant, one can argue a greater period of strength training could show even more change (the study only lasted 3 months). Also, there were findings to support that strength training decreased the presence of the biomarker of myofiber denervation. Denervated (loss of motor neuron innervation) fibers were shown in significant amounts in the older, untrained subjects. Thus, supporting the adage of “use it or lose it” as it pertains to your body.
A similar recent study (Guy Anselme, Mpaka Messa et al. J Cachexia Sarcopenia Muscle) of master sprinters (ages 40-85) showed similar results. The study found that over a 10-year follow-up of the sprinters, they showed no change in quadriceps fiber composition or fiber cross-sectional area (meaning no atrophy) if they maintained their sprinting program. Sprinting, like resistance training, recruits type II fibers. Training type II fibers is key to reducing overall atrophy as we age.
The bottom line: train no matter how old you are. You can reverse the effects of aging. Exercise, in particular resistance training, is one of the most effective ways to combat sarcopenia and the age related declines in muscle that some think is unavoidable. Even though it’s key to stay active throughout your life span, the studies mentioned above show that muscle can still respond to training later in life, proving it’s never too late to start. Would an 85-year-old ever say, “I want less muscle”? Of course not. Having high skeletal muscle mass as we age will keep us strong and prevent injuries. That’s why we Train for LiFE, a long, strong, and high quality LiFE.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
The Magic of Routine
Let's Chat About the Magic of Routine…and dive into something that might just change the way you look at your daily grind. I like to find the awesome in what some might call boring. Yes, I'm talking about your everyday routine. Trust me, it's not as dull as it sounds.
Let's break it down, Jaime-style, and see how sticking to a few simple habits can actually be your secret weapon to feeling amazing.
EXERCISE AT THE SAME TIME
Finding Your Groove with Exercise: Making a date with your exercise at time each day isn’t just about getting those steps in. It's like setting an internal alarm clock for your body, signaling, "Hey, it's time to get moving!" And it isn't just about burning calories; it's about teaching your body to consistently crave movement, making the whole fitness thing feel a bit more like second nature.
EAT AT THE SAME TIME
When to Eat? Timing matters. Eating your meals like clockwork (creating a consistent schedule) does more than keep you from being "hangry". It gets your body in a rhythm, helping everything from digestion to energy levels. Personally, I'm big on this: syncing up your chow time with your body’s natural clock can be a game-changer for your results and even help you make better food choices.
SLEEP AT THE SAME TIME
Hitting the hay and waking up at the same time every day isn't just for toddlers. It's gold for adults, too. It's all about giving your body the cue when it's time to wind down and, just as importantly, when it's time to rise and shine. This routine can seriously level up your sleep quality and duration, leaving you more refreshed and ready to tackle your day. This should be non-negotiable in your daily schedule.
GET UP AT THE SAME TIME
Building upon the last topic and speaking of mornings, consistently getting up at the same time every morning does wonders. It’s not just about avoiding the snooze button; it sets a positive tone for the whole day ahead. You start with a win every morning by simply getting up when you say you will. It’s empowering and sets a rhythm that can lead to a more productive, happier day.
KEEP IT SIMPLE, KEEP IT CONSISTENT
Here’s the thing, and I say it all the time: simplicity is key. These aren’t groundbreaking, earth-shattering changes. They're straightforward, everyday habits. But when you stick to them, they become so powerful for your health and happiness. It's the consistency of action that transforms the ordinary into something that feels more like extraordinary. So, yeah, embracing a bit of the "boring" stuff, like exercising, eating, sleeping, and waking up at consistent times, doesn't just make for a yawn-fest; it actually sets the stage for a healthier, more vibrant life. Don’t overlook the power of a solid routine. It might just be the coolest thing you can do for yourself.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Grow up! Stop Eating Cereal for Breakfast.
You're not seven years old anymore. It's time to ditch the cereal, aka dessert, for breakfast.
No doubt, we all love the simplicity of pouring a bowl of cereal, right? But here's the scoop - it's not how we, as adults (or kids), should start the day, especially if you're looking to shed some pounds.
Why Protein Rocks in the AM: The standard American diet typically begins the day low in protein...a bagel or toast, OJ, maybe some fruit. Where's the most important part? Starting your day with a protein-rich breakfast keeps you full, cuts down on the snack attacks, and helps to fuel your muscles.
Sure, cereal is easy, but it's usually packed with sugar that can send your blood glucose on a rollercoaster leading to a desire to eat even more. So unsatisfying!
Better Breakfast Choices: Here are a few of my top picks for a protein-packed start, reaching for a minimum of 20-25g of protein to start your day.
1. Eggs: Boiled, scrambled, poached, omelet - eggs are versatile and pack about 6g of protein each, as well as a plethora of vitamins and minerals.
2. Yogurt: Look for a brand that contains 14-18g of protein per serving. I prefer Siggi's.
3. Grass-fed Steak: Yep, steak for breakfast. It's a protein powerhouse (approximately 7g per ounce) and not as crazy as it sounds.
4. Cottage Cheese: Creamy, delicious, and pairs well with just about anything.
5. Whey Protein Powder: Easy option to add to a smoothie or overnight oats.
Time to grow up!
Switching up your breakfast game doesn't have to be a chore. It's about making choices that fuel your body and support your goals. So, let's say goodbye to the cereal box and hello to a morning routine that packs a protein punch. Trust me, your body, skeletal muscle mass, and your weight loss journey will appreciate it.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Get Stronger…Lose Weight Easier!
Let's Chat About Muscle and Weight Loss: It's Easier Than You Think! It's about muscle, weight loss, and how getting stronger can actually make losing weight a whole lot easier. Let's dive in!
Why Muscle is Your Friend: First off, think of your body like it's a high-tech engine. The more muscle you have, the more energy you burn, not just when you're hitting the gym, but all the time – even when you're just chilling on the couch. That's because muscle is an energy-burning powerhouse, increasing your metabolism and making it easier for you to keep those pounds off (namely body fat). Remember, there's no other bodily system that uses more energy than the skeletal muscle system.
Eating More, Not Less: Now, here's the part most people enjoy: building muscle means you can actually eat more. Yep, you heard that right. Since your body needs fuel to build and maintain muscle, you'll get to enjoy plenty of nutritious, tasty meals without obsessing over every single calorie. It's about feeding your body what it needs to thrive, which turns eating into a joyful part of your day, not a guilt trip. We don't have to live in a constant state of deprivation.
Looking Good and Feeling Great: And let's not forget how much better you'll look and feel, with more confidence. More muscle means you'll have that leaner, stronger look, sure. But it also means you'll be healthier overall, with better bone density, fewer aches and pains, and a lower risk of injury. Plus, everyday tasks become a breeze when you're stronger due to greater strength, stability, and mobility
More Muscle, Less Problems: So, here's the deal, building muscle is like hitting the jackpot for your health. It makes losing weight simpler, lets you enjoy food without guilt, and leaves you looking and feeling confident. It's not about short-term diets, fads, or quick fixes...but building a healthier, happier you for the long haul. So, what do you say? Ready to make friends with your muscles and see where they can take you? Trust me, it's a journey worth taking, and I'm here to guide you every step of the way. Let's get stronger together!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
We’ve Been Eating this for Millennia…
We’ve eaten these for millennia…now they’re bad?
For centuries, our diets have been anchored by whole foods like meat and eggs, fundamental sources of essential nutrients and protein. These natural, minimally processed items have sustained human health and development through the ages.
Contrastingly, the last century has seen a surge in ultra-processed foods—a stark departure from our traditional fare. Yet, in a puzzling twist of public discourse, it's often the time-honored meat and eggs drawing scrutiny for health concerns. This narrative begs the question about our understanding of nutrition and health. While no food group should necessarily be vilified without nuanced evaluation, the rise in chronic diseases correlates with the increase of ultra-processed foods in our diets, as well as the AMOUNT of food in our diets. These products, often filled with additives, preservatives, and refined ingredients, are a far cry from the nutrient-rich whole foods our ancestors thrived on. Not to mention the caloric density of these foods.
The emphasis on processed foods has not only altered our taste preferences but potentially our health trajectories as well. The simplicity and nutrient density of meats and eggs, packed with high-quality proteins, vitamins, and minerals, contrast sharply with the complex ingredient lists of many modern food products. It invites a deeper reflection on our dietary choices and their long-term implications. As we navigate the wealth of information and misinformation in nutrition science, returning to the basics—valuing the whole, minimally processed foods that have nourished humanity for millennia—might just be the key to unlocking better health outcomes.
While I believe it's crucial to approach dietary recommendations with nuance and based on individual health needs, dismissing the role of traditional foods like meat and eggs without good evidence does a disservice to our health.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Unlocking Weight Loss with Your Grocery List
Ever caught yourself pondering if that weekly grocery haul could be your ace in the hole for weight loss? Well, let's dive into how a thoughtfully crafted grocery list might just be the game-changer you need.
1. Powerhouse Proteins: Kicking things off with essentials like eggs, grass-fed steaks, ground beef, and a whole chicken. These aren't just your muscle mentors; they're your hunger heroes. With protein in your corner, you're looking at longer-lasting satiety, keeping those cravings at bay and slashing your calorie intake without ever feeling shortchanged.
2. Veggie Victory: Then, we've got our leafy greens and other chosen veggies. These low-cal wonders are fiber-rich and nutrient-packed, making your meals more substantial without the calorie pile-up. They're your vitamin and mineral treasure troves, fueling your weight loss quest with every bite.
3. Fab Fats and Fiber: Avocados and berries, LET’S GO! This tag team of heart-healthy fats and fiber is nothing short of spectacular. Avocados fight off hunger with their good fats, while berries bring that sweet kick without the sugar rush, thanks to their fiber. This duo plays a crucial role in managing your blood sugar and keeping hunger in check.
4. The Probiotic Champion: And don’t you dare skip over that Greek yogurt. Loaded with probiotics, it's a gut health guardian, linked to maintaining a healthier weight. Plus, its high protein content is another feather in your cap for muscle maintenance and staying full.
So, why spill the beans on this?
Because each grocery run armed with this list gears you up with foods that champion weight loss from multiple angles: protein for fullness, fiber-rich veggies and fruits for satisfying low-calorie volume, heart-healthy fats for keeping hunger at bay, and probiotics for a happy gut. The takeaway? You might just notice a lighter step each time you return from the store.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Diving into Zone 2 Training
What?!?! You’re telling me to not exercise too hard? The Benefits of Zone 2 Training
Here at Functional Elements, we always strive to teach our training motto: Train For LiFE. We preach that training should improve life performance and function. But what if I were to tell you that the inverse should also be true: life can mimic training. What do I mean? Sometimes we just want to relax, unwind, ortake a nap to rejuvenate ourselves so we can hit the restart button and be more productive. Training can work the same way. The old adages of “put the pedal to the metal” and “no pain, no gain” can hurt your overall performance and function. This is where Zone 2 training comes into play.
To understand Zone 2 training, we need to go into some physiology. To simplify, your body has different energy systems, some are more aerobic and some anerobic. Aerobic activityrequires (or should require) the use of fat as the main source of energy. Aerobic activity is performed at lower heart rates and longer duration. Performing for longer duration is the key in order to tap into your stored energy source, fat. Anaerobic activity requires glucose (and later glycogen) as the main source of energy. Anaerobic activity is performed at higher heart rates and shorter duration.
Zone 2 training should be an aerobic activity. It involves training at a lower heart rate for an extended period. One of its greatest benefits is improving mitochondrial function. If you can remember back to your grade school science days, you willrecall your science teacher describing the mitochondria as the powerhouse of our cells. This is because it breaks down food into usable energy for cells. This energy is called adenosine triphosphate (ATP). The mitochondria drive the production of ATP and proteins. As in all things in life, you must practice toimprove. Zone 2 training increases the number of mitochondria, improves mitochondrial efficiency, and improves metabolic flexibility (the ability of your mitochondria to utilize fat and glucose as an energy source). At lower heart rate activities, your main source of energy should be fat, not glucose. Poor functioning mitochondria will result in metabolic inflexibility, the inability to utilize fat versus glucose. This can also lead to insulin resistance, type 2 diabetes, hypertension, heart disease, and Metabolic Syndrome.
By improving mitochondrial efficiency, fat can be used as an energy source more efficiently, preserving your glycogen stores longer. Glycogen, which breaks down into glucose, serves as the main fuel source for anaerobic activity. A substrate of this is the production of lactate. High lactate production combined with poor functioning mitochondria, can cause fatigue, which is why lactate is often seen as the devil in terms of exercise. But high functioning mitochondria can produce more transport protein that can turn lactate into usable energy. Thus Zone 2 training improves your ability to clear lactate and use it as fuel. This is another reason why Zone 2 training is important. It can improve your performance at other training zones (3-5), but the inverse is not true. Higher training zones do not improve lower training zone fitness.
This is where heart rate comes into play. During Zone 2 training, lactate is produced but you don’t want it to build up too much. Being able to keep your heart rate at 60%-80% of your heart rate max ensures lactate not to build up. Wearing heart rate monitors can be helpful to determine this. If you don’t use a heart rate monitor, one way to monitor your heart rate between 60%-80% is “perceived effort”. During Zone 2 training, you should be ableto hold a conversation. At the top range of Zone 2 training, it may be a little harder to hold a conversation without having to pause to breath. When you are unable to hold a conversation, that may be a sign your heart rate is above 80% of your heart rate max, and you may have moved into Zone 3. Another way of monitoring heart rate is to be conscious of your breathing. During Zone 2 training, you should be able to maintain nasal breathing.
How much Zone 2 training should you do? Benefits can be seen performing Zone 2 training 2-4 time per week for 45+ minutes per session.
So yes, it is beneficial to not go as hard. As we always say, variety is the spice of life (and training too). Incorporate more Zone 2 to your training regimen. Your quality of life will improve, and your body will thank you for the nice change of pace.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC
The REAL secret sauce to change…
Alright, let's talk about something I think you may love (or hate) depending on where you are in your health and fitness journey: CONSISTENCY. Love it or hate it, consistency is like that friend who's always there for you, reliable and steadfast, and always giving you what you need and not just what you want.
I've spoken about this plenty of times in the past but we all can use a reminder, chasing perfection is an action and a mindset of futility...it's pretty much impossible and, honestly, it can drive you a little crazy. Now, think about it this way: imagine if you just decided to be a little better today than you were yesterday. That’s it. No grand gestures, no monumental tasks – just a bit better…not perfect. It’s like choosing stairs over the elevator or adding a handful of spinach to your omelet. Small choices, right? But over time, they really add up, compounding like an investment.
Here's the kicker: when you’re consistent, you're building a foundation. Liken it to laying a single brick every single day. You might not notice a difference immediately, but give it six months? You’ll have built yourself a sturdy path to walk on towards your goals. So, forget about being perfect. It’s overrated and it’s not doing you any favors. Instead, let’s just focus on being consistent. Trust me, it’s the real secret sauce to making things happen no matter what your health and fitness game plan may be. KEEP SHOWING UP! And let’s see where we end up. How does that sound?
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Spice your training up with Progressive Overload
Today, let's chat about ramping up your strength training with some progressive overload, from a coach/dietitian’s perspective. It's like spicing up a recipe - a little change can make a big difference!
1. Start Small with Weights: Imagine adding just a pinch more seasoning to your favorite dish. That's like upping your weights bit by bit. Even a tiny increase can lead to big gains over time.
2. Up Your Reps: Can't add more weight? No problem. Think of doing extra reps like adding another layer of flavor to a meal. More reps with the same weight can really turn up the heat on your muscles.
3. Switch It Up: Bored of the same old exercises? Time to get creative, like trying a new ingredient in the kitchen. For example, swap out regular squats for single-leggers and feel the difference!
4. More Sets! That’s tasty!: It's like having an extra course at dinner. Add a set or two to your workout and watch your strength grow.
5. Shorter Breaks, Bigger Challenge: Cutting down rest time is like speeding up between courses. It keeps the momentum going and intensifies your workout.
Keep in mind, it's all about small changes for big results, just like in cooking. Keep challenging yourself and have fun with your strength training journey!
Lastly, all of these variations shouldn’t be implemented all at once. Hence, “progressive”. Pick one and try it out for a time period, then layer in another when needed.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Strengthen Your Swing: The Crucial Role of Strength Training in Golf
Hey fellow golf enthusiasts! The off-season is among us and that means it's the perfect time to switch gears from the course to the gym. You might think of golf as a chill sport, but trust me, it's pretty demanding physically. Getting stronger, especially your lower body and glutes, can seriously up your game on the course.
We''re going to dive into why strength training is so important, focusing on why you should work more on your pull strength rather than just pushing weights. Thanks to insights from the Titleist Performance Institute (TPI), of which I am certified, we'll uncover the secrets behind a stronger, more efficient swing, and how we can help set you up with the best training plan.
So, why is the off-season the best time for this? Well, it's your golden ticket to fine-tune your skills and boost your fitness. This is when you can really focus on beefing up your body and sharpening aspects of your game that you might have neglected during the season. TPI knows this is a crucial time for golfers to get into strength and conditioning, which can totally transform your game. And Functional Elements Training and Nutrition Center is right there with them, offering personalized advice on exercise and nutrition.
Now, about the lower body and glute strength. The golf swing is this intricate dance of power and precision, right? And while your upper body gets some of the spotlight for speeding up the clubhead, it's really your lower body and glutes that lay down the foundation for a strong, balanced swing. TPI's research shows that your glutes are super important in moving energy from your legs to your upper body when you're swinging. Stronger legs and glutes mean you can push off the ground better, giving more oomph to your swing, keeping you balanced, and even preventing injuries, especially in areas like your lower back and hips.
At Functional Elements Training, we take a whole-body approach to golf fitness. We can figure out exactly what you need and set you up with a training program that suits you to a tee (pardon the pun). We look at how you move, any imbalances that might be messing with your swing, and even talk nutrition that supports your training and overall health.
Here's a twist - instead of focusing on push strength exercises like bench presses, we suggest focusing more on pull strength, like rows and pull-ups. Why? Because these exercises help fix any forward-leaning postures, reduce the chance of injuries from overdoing the push exercises, and the pulling motion is actually closer to what you do in a golf swing.
So, since the off-season is here, it's an amazing opportunity to get into strength training. Strengthening your lower body and focusing on pull exercises can make a huge difference in your clubhead speed, balance, and avoiding injuries.
Remember, a stronger, more balanced body means a more powerful and consistent swing. Reach out to certified pros like me, Ryan Page, CSCS, TPI, PPSC*KB and the Functional Elements crew to get a training and nutrition plan that's just right for your golfing needs. Stick with it, and you'll be hitting the upcoming season with a swing that's better than ever. Let's get stronger together!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Ryan Page, CSCS, PPSC, TPI Certified Professional
Partner, Training Specialist
Top 5 Benefits of Total Body Training
I’ve been in the fitness industry going on 21 years. A lot has changed since then, both in the industry itself and for me, personally. My goals both in life and fitness are different, as you would guess they would be, comparing a 23-year-old and 44-year-old. Marriage, three kids, and operating a business can do that to you. Back then my training goals were that similar to an athlete. I wanted to get bigger, faster, stronger. I would often train splits of different body parts each day, focused on one muscle group per training day. Fast forward 21 years, life has changed, and I need to be more efficient with my time to manage and enjoy all aspects of my life. Incorporating total body training is not only efficient by also aligns with my fitness goals now: be leaner, be more mobile, be stronger, and improve my conditioning. Here are my top 5 benefits of total body training:
More efficient caloric burn
As I’ve mentioned, efficiency is key to my life, and total body training is just that when relating to burning calories. You burn more calories the more joints and muscle groups that you involve. Major muscle groups working together in compound movements require more energy to coordinate the movement, can move heavier training loads, and provide more oxygen to working muscles compared to single joint movements.
Increase in functional strength
Functional strength training should involve movements that mimic the psychological demands of daily life. So, I would doubt that a chest day that involves chest fly’s, bench press, incline press, and decline press will prepare for your daily demands in life, unless you have a bench press competition that day. However, super setting a single arm press with an RDL, followed by cycle jumps can mimic the psychological demands of daily life by improving your balance, coordination, and conditioning, as well as strength.
Improved aerobic capacity
Total body training requires sustained physical effort and the use of oxygen. Hence this type of effort strengthens your heart, improve blood circulation, and improves the body’s ability to efficiently use oxygen. Also, the increase in heart rate required in total body training can help reduce resting heart rate over time. As a result, endurance and energy levels will improve.
Increase in mobility, stability, and coordination
Total body movements and workouts require your body to involve more muscle groups. Hence it will also require your body to be more mobile, stable, and coordinated to do the movements correctly. These demands put on your body will also improve your neuromuscular connection.
Lower risk of injury and overtraining
The training volume required for split body training can be overwhelming. So much volume focused on a particular muscle (and subsequent joint) may lead to stress and injury. Total body training allows you the opportunity to incorporate the proper training volume you need to see the benefits of exercise but not put too much stress on a particular muscle group or joint. This will in turn allow you to train more in a given week.
So, be sure to take advantage of the benefits of total body training. When executed properly, total body training can build strength, stability, mobility, conditioning, as well as make your workout more efficient and effective, regardless of fitness level.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Why Most New Year's Nutrition Resolutions Fail - And What We Can Learn From Them
Hey everyone! As we have kicked off, and are a week into the new year, it's no secret that many of us are setting big goals. But let’s be real for a second – more often than not, these resolutions don’t stick. So, let’s talk about why most New Year's nutrition resolutions tend to fall flat and what we can learn from these missteps. Here are just a few.
1. The All-or-Nothing Mindset It’s a classic January move – going from zero to a hundred on the fitness scale. But this drastic change is like jumping into deep waters without knowing how to swim. Why does this approach flop? Because it’s about restriction, not sustainable change. How do you eat an elephant? One bite at a time. You may have a lofty goal, but setting up extreme means to get there isn’t the answer. Establish small actions consistently and layer more in as those become your foundation. Big goals are sustainably achieved through many small actions.
2. Misjudging Portions: We often think, “If it’s healthy, I can have as much as I want,” right? But even with healthy foods, overdoing it is easy. This pitfall leads to unintended calorie overloads. Calories are calories, no matter where they come from. And based upon the evidence, we tend to underestimate how much we eat by 50%. Be aware, even if you are only eating “healthy” foods.
3. Stuck in a Food Rut?: Variety isn’t just the spice of life; it’s also key for a health and well-being. Sticking to the same old salad can lead to nutrient deficiencies and, frankly, boredom. Yes, you may lose weight. But, weight loss and health don’t always go hand in hand. The lesson? Mix it up. Different foods bring different nutrients and keep things interesting.
4. Patience is a virtue: This one pertains back to number ONE. When progress doesn’t happen overnight, disappointment can set in and your goals fall by the wayside. The reality check? Sustainable change takes time. Aim for realistic, gradual improvements. And for god’s sake, BE PATIENT. (Lasting change will take more than a few weeks.)
5. Choose your own path: Many times we try to use the popular diet or exercise of the time. Or, we try to do what our friends or other gym members do because it worked for them. This can be counterproductive because this path, though it worked for someone else, may not be right for your goals or lifestyle. And, if you find yourself on a path that may not be working, don’t be afraid to pivot and go a different direction.
So, what's the big picture? Understanding these common pitfalls can be the first step to making better, more sustainable nutrition and exercise choices. It's not about being perfect from day one; it's about learning and growing along the way. In other words, don’t let perfection get in the way of progress. Here's to a more realistic, achievable path to health in the new year!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
2024 Fitness Goals…THREE Tips to Stay on Task.
It’s the first week of the year. We may still be in holiday mode, unwilling to relinquish the joys of Christmas, the New Year, family, friends, food, and drink. It’s time to look ahead to what the new year will bring. What positive change can we make? What is your New Year’s resolution?
The most popular resolution is weight loss. Therefore, like most resolutions, it can often fizzle out and lead to failure. Here’s my top 3 tips to stay on task this year to help you achieve your health and fitness goals in 2024.
1. Don’t Focus on Weight
What?!?! If my goal is to lose weight, I’m not supposed to focus on my weight??? Right! Do away with the bathroom scale. It may only lead to feelings of failure and frustration. Put your focus on the steps, or process, to lose weight and keep that in the forefront. Do not weigh in everyday, or even every week. Again, you may be disappointed because we don’t lose weight in a linear fashion. If you do choose to still jump on that bathroom scale, use it once a month, even every other month, or even every 4 or 6 months. You will be more at peace with yourself, and this will lead to sticking to that resolution instead of feeling defeated and doing away with your resolution.
2. Understand Your Body’s Caloric and Protein Needs
Why do I say to not focus on weight? It’s because 99% of the time when people say they want to lose weight, they are really saying they want to lose body fat. Proper weight loss occurs through an energy deficit that combines exercise and nutrition. If you combine increased protein intake into the mix, you will increase skeletal muscle mass and decrease fat mass. In general, if you multiply your weight (in pounds) by .8 g/ day, it will lead you to an appropriate suggested amount of protein intake. Of course this is a general starting point. You may need to dial this in based upon other factors such as the amount of exercise you’re perfoming weekly.
For more accurate and detailed calculations, have a listen to this link by Jaime Rothermich RD, CSSD, LD, PPSCxKB : The 5 NUMBERS you need to know!
3. Make Small Changes and stick with them
Whether it’s changes in exercise or nutrition, consistency is the key. This consistency is achieved by making small changes that are achievable. For example, daily 20-30 minute walks are an easy habit to implement. Over time, after making these daily walks habitual, you can increase the frequency or implement another method of exercise. These small habitual changes can lead to big changes over time.
Keep these 3 things in mind and you will be more apt to keep up with that New Year’s resolution. Enjoy and focus on the process over the end results. Doing this will keep you disciplined and consistent, which in turn, will achieve that end goal. Take it day by day. There will be times when the motivation will not be there, and you will stray off track. But that doesn’t mean the next day (or even the day after that) has to be the same. So what if you had a bad day (or weekend) where you eat or drink everything in sight? Don’t worry. Let if go and be better the next day. Don’t focus on the weight.
Understand what your body needs. Implement those small changes. And trust the process. The results will come. Here’s to a healthy and prosperous 2024. Happy New Year!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
I know what I need to do, I just don’t do it. Where’s the disconnect?
Quite often I hear the statement, "I know what to do, I just don't do it". In some instances I don't believe it. However, in this instance, let's assume I do.
-You know you need more protein.
-You know you need to limit fast food, desserts, and other calorically dense foods to reach an energy deficit (if weight loss is a goal).
-You know you need more water.
-You know you need to lift, do cardio, and be more consistent with exercise.
So where's the disconnect? Why aren't you just doing the things you know you need to do to be healthier and reach the goals you're gunning for?
It could be because you don't have any more energy to put forth.
It could be because your goals are not a high enough priority, yet.
It could be because you feel overwhelmed by ALL the actions you think you need to implement to move the needle.
I can't help you prioritize your goals, other than to tell you how important they are from an overall health and longevity perspective. This is ultimately within you.
During the holiday season we typically push off our goals to start anew in the next year. But it doesn't, and shouldn't, be this way. Year after year, this can send us in an overall unhealthy downward trajectory that many don't reverse or recover from. Heading into 2024, I want it to be different for you.
Don't get overwhelmed. Don't think it will take much more energy. It will simply take a little focus and slightly more discipline. It won't take massive change and energy output.
Right now, pick one or two actions you can take to foster your results, or at least maintain your current status through the holidays. (For some, maintaining is a win in and of itself.)
Choose the low hanging fruit, be consistent, and don't stress. Here are some ideas...
1. Move daily. This doesn't necessarily mean getting to the gym. Could be just a nice walk.
2. Cut back on alcohol by 50%.
3. Have protein with each meal. Yes, even at the Christmas party.
4. Make fruit and vegetables a daily priority. Three per day.
5.Drink water consistently.
6. Get out of the "all-or-nothing" mindset. Even if you overindulge, don't throw away the day, week, or month. It's not the overindulgence that's the problem. It's usually the reaction to it.
Again, you don't have to pick all. Choose the one or two that work best and be consistent.
Make this the healthiest holiday and New Year ever! Without good health, we won't have happiness.
Happy Holidays everyone!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Avoid Holiday Weight Gain…Here’s How!
Thanksgiving (maybe even Halloween) through the New Year is, no doubt, the most difficult time of year to pursue our health and fitness goals. Difficult, but not impossible.
Typical average weight gain for this time period is one to two pounds. This doesn't sound like a lot. However, the problem lies in the fact that this weight gain is then never lost. And year in and year out can lead to consistent weight gain.
This year let's put an end to the trend through an appropriate mindset and some simple actions. Reaching your goals during the holidays (or at least maintaining) can happen, but simplicity is the key.
So how do we do it?
1. Don't allow an "all-or-nothing" mindset to prevail.
-"It's the holidays, so game on. New Year's resolutions are right around the corner." Or, "I need to avoid everything and not have any fun because I'm trying to lose weight." There can be a happy median.
2. Enjoy any food and drink you desire, but limit portions.
-Many of us think that having a drink or eating that dessert automatically makes us gain weight. In reality, it's simply a math equation. No matter the food or drink choices, if you're consuming more than your body needs, you'll gain. If you're consuming less than needed, you should lose.
-Give yourself a weekly alcohol budget and don't go over it. I.e. 6 drinks per week with the ability to consume them whenever you'd like.
3. Have protein with every meal (ideally .6-.8g/pound of body weight or target body weight).
-Consuming enough daily protein will help recovery, muscle maintenance, and it provides satiety. The fuller you feel, the less you will indulge, hopefully.
-When partaking in the many holiday parties that tend to pop up, begin by eating protein and veggies to squash your appetite and provide your body with nutrient dense foods prior to having the goodies.
4. Move every day! Whether it's walking, strength training (at least 2x/week), yoga, pilates, bike, swim, or any other activity you can think of, it's important not only for your physical health and weight control, but for your mental health as well. As much holiday cheer as there is, this time can be stressful.
5. Be consistent with water intake.
-We get busy spreading holiday cheer and water consumption can falter. Staying properly hydrated helps every process of the body from digestion to assisting the immune system. We don't want to get sick during the "happiest time of the year", do we?
6. Sleep!!!
-Seven to eight hours per night. We all know how a few bad nights of sleep makes us feel. If you want to be on point this season with managing stress, recovery, and even weight loss, enough sleep is a must.
7. Have fun. Enjoy your family and friends, and all the wonderful experiences of the holidays.
Follow these simple steps consistently and charge into 2024 with some momentum.
Happy Holidays!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
5 Simple Ways to Increase Your Metabolism!
Let me clarify, very simply, what metabolism is. It's the process of the body using energy/calories to perform all of its activities. What does this entail? It means EVERYTHING!
We burn calories when we breathe.
We burn calories when we think.
We burn calories when we blink.
We burn calories when we sleep.
We burn calories when we chew and digest food.
And, obviously we burn calories when we move.
Our bodies burn calories to keep us alive.
Now, a lot of people believe there's a natural decline in metabolism as we age. However, prior to the age of 60 the metabolism doesn't change much at all. And, after the age of 60, it's a small decrease annually. So don't use this as an excuse!
So, how can you increase your metabolism?
1. Walk a minimum of 7500 step per day, every day
2. Lift weights to build muscle (more muscle = increased metabolism)
3. Increase protein intake (it takes more energy to digest and use protein)
4. Get a good amount of sleep
5. Stay hydrated, eat more fruits and vegetables, manage stress.
What am I saying here? Just crank up the regular stuff that you know gets results. There's no magic pill (unfortunately).
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
What the heck is dorsiflexion?
Mobility is one of our 3 pillars of training (the others being Strength and Stability). When we think about being mobile some words that come to mind are extension, rotation, and flexion. These movements occur at our joints. One of the most mobile joints in the body should be your ankle because it can do all three of these movements.
We often think of extension when walking and making ground contact. Many of us have performed ankle circles, i.e., rotation. But what is flexion? More specifically, dorsiflexion of the ankle? And why is it important?
Dorsiflexion is the motion that occurs at the ankle at the top part of the foot as it moves toward the tibia (shin) bone (pulling the foot and toes up). Dorsiflexion allows the foot/ body to decelerate, sidestep, cut, jump, and land. You might think: “I don’t need that. I’m not an athlete.” But oh, you do. These movements are needed for everyday life. And the more efficient, stable, and mobile you are at these movements, the less risk of injury. You may not be an “athlete, but life is better when you’re not watching from the sidelines.
Poor dorsiflexion can be caused by everyday wear and tear and with the constant support of footwear, locking the movement of your ankles. This can cause tight calf musculature and poor ankle mobility. This can lead the body to compensate and increase injuries to your back, hips, knees, and cause you to be less flexible and mobile. Specifically related to the knees, poor dorsiflexion is one of the main culprits of a poor squat, one of your 6 foundational movements. A lack of mobility at the ankle will usually cause foot pronation then knee valgus, which will then intern lead to a “collapse” in your posture while squatting.
So don’t lose sight of your ankles. As I always stress, stability starts from the ground up. Practice full range of motion in all your joints, and particularly dorsiflexion of your ankles. Here are my TOP 3 Dorsiflexion Exercises
1. Half Kneeling Dorsiflexion
2. Seated Kettlebell 1-Leg Dorsiflexion
3. Standing Banded Dorsiflexion
Give ‘em a try. Your body will thank you for it.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
I Was Wrong, but…
I've been hearing on the radio for the past year or so about a diet, from a company touting a weight loss "secret", that leads to losing a pound of body fat daily. In a previous discussion, I refuted how this was impossible. But now I need to reframe my initial thoughts. A small study proved me wrong!
Here's how this small study laid out:
1. The researchers recruited 15 overweight men around the age of 40 years old.
2. They consumed 320 calories per day for four days (from whey protein)
3. Each of the four days they did 45 minutes of a hand-cranking exercise and then walked on a treadmill for 8 hours (approximately 22 miles per day).
And here's what happened:
Subjects lost an average of 11 pounds of total body weight with about 5 pounds being body fat. So yes, they were able to lose a pound of fat per day. The rest of the weight loss was primarily water. Surprisingly, they maintained they're skeletal muscle mass.
I don't mind admitting...I was wrong!. However, this was a crazy experiment that won't realistically be sustainable in real world settings.
We see these claims about miracle diets promoting such fat loss, but it's not going to happen unless very extreme actions take place. And, if there is a great amount of weight loss from following a promoted diet, we can count on it being primarily water loss.
Also, these findings may work for this group that was overweight, but if a lean person tries it, there's more of a chance for muscle loss.
Finally, rapid weight loss is appealing. And if it is done as a short-term kickstart with a game plan in place to sustain the initial weight loss, then more power to you. But remember that many of these rapid loss plans may lead to quick results while possibly sacrificing overall health.
Even though this small study (in a controlled setting) proved me wrong, I'm still leaning into building a long-term process of nutrition and training that can be followed even on your worst day. Unfortunately, and I actually love saying this though people don't like hearing it, but it's the boring, small actions in nutrition and training completed consistently that will drive success.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.