#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

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

What is Functional Training?

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

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

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

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

WHAT IS FUNCTIONAL TRAINING?

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

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

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

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

CORE PRINCIPLES OF FUNCTIONAL TRAINING

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

THE 6 FOUNDATIONAL MOVEMENTS AND THEIR BENEFITS

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

THE BENEFITS OF FUNCTIONAL TRAINING

Enhanced Everyday Performance

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

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

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

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

Efficient Workouts

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

HOW TO INCORPORATE FUNCTIONAL TRAINING INTO YOUR FITNESS ROUTINE

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

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

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

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

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

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

And remember…

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

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

Functional Elements Training and Nutrition Center

Partner and Director of Training

functionalelements@gmail.com

www.functionalelements.net

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

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

Willpower Isn’t the Issue…This is!

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

Why Proximity to Food Matters

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

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

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

Today’s Food Environment vs. the Past

Here’s the shift:

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

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

How Proximity Affects Weight Loss Success

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

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

Action Steps to Improve Your Food Environment:

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

The Bottom Line

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

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

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

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

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

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

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

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

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

If I Stopped Strength Training, What Would Happen?

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

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

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

1. You Lose Muscle Mass (Fast)

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

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

2. Your Strength Declines

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

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

3. Your Muscle Composition Changes

Inactivity affects not just size and strength but muscle quality.

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

4. You Lose Functional Strength

Everyday tasks start to feel harder.

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

5. Your Metabolism, Bones & Joints Suffer

When you stop resistance training:

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

The Good News: It’s All Reversible

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

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

Ready to Reboot Your Routine?

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

We happen to know of a good one!

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

And remember ...

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

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

Functional Elements Training and Nutrition Center

functionalelements@gmail.com

www.functionalelements.net

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

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

Optimizing Health Span…4 Non-Negotiable Musts

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

Let’s cut to the chase.

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

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

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

Ready? Let’s dive in.

1. Strength Training: The Anchor of Longevity

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

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

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

My Prescription:

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

2. Daily Protein Intake: Build and Preserve Muscle Mass

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

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

My Prescription:

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

3. Optimize Sleep: The Underrated Recovery Pillar

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

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

My Prescription:

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

4. Manage Stress: Stop Letting It Wreck Your Progress

Chronic stress is a silent killer.

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

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

My Prescription:

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

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

This is it.

If you want to:

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

You must own these 4 pillars.

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

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

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

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

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

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

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

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

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

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

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

What Is Japanese Interval Walking?

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

Japanese Interval Walking involves:

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

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

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

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

Research and Rationale

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

Some of the key findings from Japanese research include:

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

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

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

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

Benefits of Japanese Interval Walking

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

1. Enhanced Cardiovascular Fitness

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

2. Increased Metabolism and Fat Burning

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

3. Improved Muscle Tone and Strength

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

4. Better Blood Sugar and Cholesterol Control

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

5. Mental Health and Cognitive Function

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

Should You Be Doing Japanese Interval Walking?

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

But is it the right choice for you?

Here are some things to consider:

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

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

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

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

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

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

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

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

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

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

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

Hydrogen Water Hype?

Hydrogen Water: Health Breakthrough or Wellness Hype?

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

What Is Hydrogen Water?

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

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

Dr. Peter Attia's Take on Hydrogen Water

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

Attia often emphasizes a critical point:

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

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

Are There Real Benefits to Drinking Hydrogen Water?

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

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

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

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

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

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

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

The real upgrade is consistency. Not novelty.

The Bottom Line from a Dietitian

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

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

Final Thoughts: Essential or Hype?

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

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

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

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

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

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

Not Sure If Personal Training Is for You?…

Here’s What to Expect at Functional Elements

Functional Elements Training & Nutrition – Creve Coeur, MO

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

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

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

Common Misconceptions (That We Hear All the Time)

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

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

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

What to Expect When You Train with Us in Creve Coeur

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

1. Your First Visit Is All About You

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

2. We Build a Plan That Fits Your Life

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

3. We Train Smart, Not Just Hard

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

4. You’ll Feel Supported—Not Judged

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

Real People. Real Results.

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

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

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

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

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

Is Personal Training Right for You?

If you’re:

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

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

Ready to Give It a Shot?

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

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

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

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

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

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

How Important Is Your Post-Workout Protein Shake?

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

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

First Things First: Your Daily Protein Intake Matters Most

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

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

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

Why Post-Workout Protein Is Still a Smart Strategy

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

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

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

How Much Protein Should You Have After a Workout?

For most active adults, aim for:

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

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

Shake or Meal: Which Is Better After a Workout?

This is where convenience matters.

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

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

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

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

Post-Workout Nutrition ≠ Magic (But It Helps)

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

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

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

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

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

Not always. But should you consider one?

Absolutely—especially if it helps you:

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

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

Final Thoughts: Protein Shakes and Your Results

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

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

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

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

Eat with Purpose. Recover with Intention.

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

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

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

3 Effective Strategies to Break Through a Strength Plateau

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

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

1. INCORPORATE PROGRESSIVE OVERLOAD

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

Here’s how to apply progressive overload:

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

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

2. CHANGE UP YOUR TRAINING APPROACH

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

Try these strength training variations:

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

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

3. PRIORITIZE RECOVERY AND NUTRITION

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

Make sure you’re supporting your training by:

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

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

BREAK THROUGH WTIH FUNCTIONAL ELEMENTS TRAINING & NUTRITION

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

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

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

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

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

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

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

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

Let me introduce you to Debbie.

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

Yet she was seeing almost no progress.

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

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

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

The Problem: Too Much Exercise, Not Enough Recovery

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

She was:

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

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

The Shift: Strategic Training + Smarter Cardio = Real Results

We made three key changes to Debbie’s plan:

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

And guess what?

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

The Lesson: Why Smarter Training Beats More Training

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

Here’s what most people miss:

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

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

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

You may be overstimulating without adapting.

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

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

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

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

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

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

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

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

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

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

functionalelements@gmail.com

www.functionalelements.net

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

Morning vs. Evening Workout…What’s Better?

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

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

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

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

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

BENEFITS OF MORNING WORKOUTS

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

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

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

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

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

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

MORNING WORKOUT CHALLENGES

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

BENEFITS OF EVENING WORKOUTS

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

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

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

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

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

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

EVENING WORKOUT CHALLENGES

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

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

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

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

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

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

NEED A PERSONALIZED FITNESS OR NUTRITION PLAN?

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

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

Contact us today to get started.

And remember …

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

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

www.functionalelements.net

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

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

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

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

“Should teenagers take creatine?”

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

What Is Creatine and Why Do Teen Athletes Take It?

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

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

Is Creatine Safe for Teenagers? What the Research Says

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

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

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

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

Top 5 Benefits of Creatine for Teen Athletes

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

When Can a Teenager Start Taking Creatine?

Creatine is generally safe for teens 15 and up when:

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

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

Best Type of Creatine for Teens

Choose 100% pure creatine monohydrate. Period.

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

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

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

If your teenager is:

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

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

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

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

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

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

And as I always say…

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

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

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

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

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

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

1. YOU'RE IN CONSTANT PAIN OR DISCOMFORT

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

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

What to do:

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

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

2. YOU'RE NOT SEEING ANY RESULTS

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

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

What to do:

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

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

3. YOU FEEL EXHAUSTED AND UNMOTIVATED

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

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

What to do:

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

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

START TRAINING SMARTER IN CREVE COEUR, MO

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

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

Get set up for our comprehensive 14-day 360 kickstart

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

As always, remember …

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

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

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

www.functionalelements.net

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

#JaimeRDLD 5/12/25 #JaimeRDLD 5/12/25

Should Women Take Creatine? Here’s What You Need to Know.

Let’s address the elephant in the weight room—creatine.

You’ve probably heard it thrown around in the gym or seen it lined up on supplement store shelves next to neon tubs of pre-workout. But here’s a question I hear more and more: “Is creatine just for guys trying to get jacked? Or is it something I—an active, health-conscious woman—should consider?”

As always, I defer to the individual. But for many women, the answer is: yes, it’s worth considering.

Let’s break down the pros and the cons, and why I often recommend creatine for my female clients.

The Pros

1. Strength, Power, and Muscle Maintenance

Creatine helps saturate your muscle cells with an energy-rich molecule called phosphocreatine. That means more “juice in the tank” during high-intensity exercise like strength training, sprinting, or circuit work.

More energy means better workouts, which over time equals stronger muscles and better body composition.

This is especially important for women as they age. After about age 30, we naturally lose muscle mass—a process called sarcopenia. Creatine can help buffer that decline when paired with resistance training.

2. Brain Benefits

Here’s where things get even more interesting. According to research cited by Dr. Rhonda Patrick, women—especially during pregnancy, postpartum, or menopause—may be more susceptible to low brain creatine levels due to hormone fluctuations and dietary patterns (like reduced red meat intake). Creatine has been linked to enhanced cognitive performance, mental clarity, and even protection against neurological disorders like depression, anxiety, and brain fog.

In fact, several studies have shown creatine supplementation improves memory and executive function—particularly under stress. That’s a big win if you're juggling work, family, and that never-ending to-do list.

3. Mood and Mental Health

Dr. Patrick also highlights emerging research connecting creatine to improvements in mood and emotional resilience. This may be especially helpful for women dealing with PMS-related symptoms, perimenopause, or postpartum recovery. Creatine plays a role in energy metabolism in the brain, and inadequate levels could contribute to fatigue, low motivation, or even depressive symptoms.

The Cons (and Misconceptions)

1. “Will it make me bulky?”

No, creatine won’t suddenly add slabs of muscle overnight. That’s a myth that needs to go away for good. What it might do initially is increase water retention inside your muscle cells.

This isn’t “bloating” in the traditional sense. It’s a sign your muscles are becoming more hydrated and better fueled. It may cause the scale to tick up 1–2 lbs, but that’s not fat—it’s fuel.

2. Possible GI Upset

Some women may experience mild gastrointestinal discomfort, especially if they take too much at once or don’t stay well-hydrated.

Solution?

Stick to the standard dose—5 grams per day of creatine monohydrate—and drink plenty of water. No loading phase needed.

3. It's Not a Magic Pill

Creatine isn’t going to undo a poor diet or lack of sleep. Like I always say: Give your body what it needs, when it needs it. If you're training hard, eating well, and prioritizing recovery, creatine can help take your performance and wellness to the next level. If not? Well, it might not make much of a dent.

Final Thoughts

I’m a big fan of creatine for most women—especially those aiming to preserve lean muscle, improve mental focus, or navigate hormonal transitions.

My go-to is simple: 100% creatine monohydrate. Skip the fancy stuff with added “buzz” ingredients.

Consistency is key. Take it daily—any time of day—and let it work its magic over time.

As always, your situation is unique. Consult a knowledgeable dietitian (I know of a pretty good one!) to see if creatine fits into your goals.

Remember: It’s not just about building biceps. It’s about building a body, and a brain, that supports you for life.

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

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

Is Your Stretch Routine Overrated?

Why Your Stretch Routine May Not Be As Beneficial As You Think

Let’s talk about stretching—specifically, the classic “hold-it-and-feel-it” kind. Static stretching (holding a muscle in one position for a while) has been a fitness go-to for decades.

But here's the thing: it might not be doing what you think it is.

Sure, it feels good. But when it comes to injury prevention, performance, and true mobility, static stretching isn’t the all-star it’s made out to be. Here's why:

1. It Doesn’t Prevent Injury Like We Thought

You’ve probably heard that stretching before workouts helps prevent injuries. But studies say otherwise. In fact, stretching cold muscles for too long can actually weaken them temporarily—making you more prone to strains, not less.

2. It Can Make You Slower and Weaker (Temporarily)

Static stretching before activity can reduce strength and power for a short time. That’s not ideal if you’re about to lift, sprint, or play sports.

A better warm-up? Dynamic movements that get your muscles firing.

3. It Doesn’t Improve Real-Life Movement

Stretching can help flexibility, but only passively—like when you’re lying still. It doesn’t teach your body how to move with control through those ranges. If your goal is to move better in life or sport, you need mobility, not just flexibility.

4. Stretching Cold Muscles Can Backfire

Many people stretch before warming up. But cold muscles aren’t very pliable, and stretching them too soon can cause microtears. A few minutes of dynamic movement is a smarter way to start.

5. It’s Just One Piece of the Puzzle

Too much focus on stretching and not enough on strength and stability can lead to imbalances. Muscles need to be strong and mobile to support joints and prevent injury.

Functional movement training beats stretching alone every time.

Smarter Alternatives

Instead of relying only on static stretches, consider:

Dynamic Stretching (like leg swings and arm circles) to prep your body for activity
Foam Rolling to loosen tight spots and boost circulation
Mobility Drills that build strength through full range of motion
PNF Stretching (contract-relax techniques used in rehab and athletic training)

Final Thought On Static Stretching

Stretching isn’t bad. It just has a time and place—mainly after a workout or when you want to relax.

But if you’re after better performance, fewer injuries, and more control in how you move, it's time to look beyond static stretching.

Need help building a smarter mobility plan? Functional Elements has you covered ... 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
Functional Elements Training and 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.

#JaimeRDLD 4/28/25 #JaimeRDLD 4/28/25

The David Bar: Would Jaime RD Approve?

"Hey Jaime, have you tried the David Bar? Is it a good option?"

I love getting questions like this from my clients at Functional Elements. It shows people are thinking — questioning — and that's where real progress begins.

When it comes to protein bars, you know my general stance: I'm not the biggest fan. Sure, some bars serve a purpose, but most are filled with questionable ingredients, excessive sweeteners, and not nearly enough real nutrition.

So what about the David Bar?

Let’s dig in with a few key questions I always ask when evaluating a bar (or any supplement):

1. Does it deliver what it promises?

The David Bar is marketed as a high-protein, whole-food-based option. It claims 28g of protein per bar — which definitely hits my standard for calling something a "protein bar" (20g+ per serving).

That’s a good start.

2. What are the ingredients like?

When I look at an ingredient list, I don’t expect it to be flawless — but I want to recognize the majority of the ingredients. Ideally, real foods.

The David Bar focuses on simple, whole-food ingredients like milk protein isolate, nut butter, and natural sweeteners like monk fruit and honey.

From a dietitian’s perspective, this is a positive. You're getting real food first, with protein leading the way.

(And if you've heard me preach once, you've heard me a thousand times — PROTEIN FIRST at every meal or snack.)

3. How does it fit into the bigger picture?

Here’s the deal: no single bar is a magic bullet.

Eating a David Bar once in a while won’t make or break your results. But if you're choosing it wisely — as a post-workout gap filler, a quick on-the-go snack, or a strategic way to meet your daily protein goal — then yes, it can absolutely fit into your process.

Just like I recommend with 1st Phorm Level-1 Bars and Epic Bars, context matters.

The occasional David Bar, plugged into an otherwise whole-food-based, protein-focused nutrition plan? Awesome.
Eating multiple bars a day and calling it “good nutrition”? Not awesome.

4. Taste and practicality?

Taste is subjective, of course. But if a bar doesn't taste good, you're probably not going to eat it consistently.

Most feedback I've heard (and my personal experience) is that the David Bar tastes great — not too sweet, no chemical aftertaste, and a nice balance of texture and flavor.

Plus, the portability factor is huge. Busy day, meetings stacked back-to-back, kids’ activities, travel days? Sometimes you need something easy that still checks the nutrition boxes.

Bottom Line

The David Bar gets a thumbs up from me — as a tool, not a crutch.

If it helps you hit your daily protein goals …
If it helps you avoid fast food drive-thrus or mindless snacking …
If it fits into your overall big-picture nutrition gameplan …

Then it’s absolutely a solid choice.

As always, it comes back to my core advice:

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

Eat with a purpose. Stay consistent.
And if you need help finding the right balance for YOUR unique situation, let us know. It's what we do at Functional Elements!

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com
www.functionalelements.net

J. Antonio Muyco III 4/21/25 J. Antonio Muyco III 4/21/25

Too Old to Strength Train? Not Possible! Here’s Why…

Here at Functional Elements Training & Nutrition, all of our clients know that we LOVE to strength train. It’s just part of our philosophy on what works best.

Though all modes of exercise and movement can be effective, strength/resistance training is our top pick because it can involve multiple types of exercise.

But there’s another reason why strength training IS our top choice (and should maybe be yours as well): it can reverse a big reason why we slow down as we age.

AGING AND THE LOSS OF STRENGTH

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). Type II 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 both 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 a greater loss of strength and power as compared to endurance as we age.

THE BENEFITS OF STRENGTH TRAINING

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 workout 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 may not seem significant, one can argue a longer 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, and it’s never too late to start. Exercise, in particular resistance training, is one of the most effective way 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 reduce the risk of injuries.

That’s why at Functional Elements we Train for LiFE, a long, strong, and high quality LiFE.

Need help in designing and implementing the right strength program for you? Let us know … it’s what we do!

And remember …

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

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

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

www.functionalelements.net

#JaimeRDLD 4/14/25 #JaimeRDLD 4/14/25

3 Nutrition Myths That Need to Die

There’s a lot of nutrition noise out there—some of it sounds scientific, some sounds like common sense, and some of it is just plain wrong.

As a dietitian who’s been in the trenches helping real people make lasting changes, there are a few myths that just won’t quit… and I really wish they would.

Let’s break down three of the most persistent myths that need to be buried for good …

1. CARBS MAKE YOU FAT

Let’s set the record straight: carbohydrates do not inherently cause weight gain.

It’s not the carbs—it’s the context.

Yes, if you overeat consistently (regardless of whether that’s from bread, butter, or broccoli ...that would be a ton of broccoli!), weight gain can happen. But blaming carbs is like blaming the gas pedal for a car crash.

Carbs are a primary energy source and play a crucial role in performance, brain function, and even mood. The real issue usually comes down to:

Overeating highly processed carbs with fat (think: chips, cookies, pastries).
Underestimating portions.
Believing that cutting carbs = instant fat loss (when often it’s just water weight initially).

Let’s not demonize an entire macronutrient. Whole grains, fruits, starchy vegetables, and legumes can absolutely be part of a fat loss plan.

2. YOU HAVE TO EAT EVERY 2-3 HOURS TO “STOKE YOUR METABOLISM”

This myth has been around forever, and it’s just not true.

The idea was that frequent small meals keep your metabolism high, but research shows that meal frequency doesn’t significantly impact metabolic rate.

What does matter? Total daily intake and consistency over time.

Some people do better eating 3 meals a day. Others like 4-5 smaller meals. Some even thrive on intermittent fasting. The best schedule is the one that works for you, helps you control hunger, and supports your lifestyle. Your metabolism is not a campfire—it doesn’t need to be stoked constantly.

3. CLEAN EATING IS THE ONLY WAY TO BE HEALTHY

“Clean eating” sounds good on the surface—whole foods, less processed stuff, fewer ingredient foods you can pronounce.

I’m all for nutrient-dense, minimally processed foods. But when “clean” turns into “I can’t eat that because it’s ‘dirty’ or not ‘clean enough,’” we’ve crossed into problematic territory.

Here’s the deal: no food is inherently “clean” or “dirty.” That’s diet culture language, not science.

What matters is your overall pattern of eating.

If 80–90% of your intake is nutritious, there’s no harm in a burger, cookie, or glass of wine. In fact, being overly restrictive often backfires and leads to binge-eating or feelings of guilt.

Let’s aim for balanced, realistic, and sustainable—not perfect.

FINAL THOUGHTS

Nutrition isn’t about magic foods, rigid rules, or fear-based decisions. It’s about building a plan that works for your body, your lifestyle, and your goals. If you’ve fallen for these myths before, don’t worry—we all have.

The key is learning, adjusting, and moving forward with better tools.

If you're unsure what’s right for you, work with a professional (hi, that’s me!) who can help you cut through the noise and build a simple, effective plan that actually works.

Eat with a purpose. Stay strong. Stay sharp. And remember…GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

– Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com
www.functionalelements.net

J. Antonio Muyco III 4/7/25 J. Antonio Muyco III 4/7/25

“WHY DO I NEED A PERSONAL TRAINER?”

HERE ARE 3 REASONS …

Unlock the Potential of Your Fitness Journey

Embarking on a fitness journey can be a daunting task, especially with the array of information and technology available today. Whether you are a novice or an experienced athlete, the guidance of a personal trainer can be invaluable.

Here are three reasons why adding a personal trainer to your fitness regimen may be a good idea:

1. Personalized Workout Plans

Each individual has unique fitness goals, body types, and health conditions. A personal trainer can assess your current fitness level, listen to your goals, and create a customized workout plan tailored specifically for you.

This personalized approach ensures that you are performing exercises that align with your goals, whether it’s weight loss, muscle gain, or improving overall health and fitness.

A quality personal trainer is knowledgeable about modifying exercises to accommodate any limitations or injuries, preventing further harm and ensuring a safe workout environment. They can also introduce you to new exercises that are suitable for your fitness level, preventing the monotony of repeating the same routine and keeping you motivated.

In addition, a personal trainer can track your progress, adjust your workout plans as needed, and provide professional insights that you may not have considered. This level of personalization can significantly enhance your fitness journey, leading to better results and a more enjoyable experience.

2. Motivation and Accountability

Staying motivated is one of the biggest challenges in maintaining a fitness routine.

A personal trainer acts as your motivational coach, encouraging you to push through challenging workouts and celebrating your achievements, no matter how small. Their presence can make a significant difference, especially on days when you feel like giving up.

Personal trainers also hold you accountable. It’s easy to skip a workout when no one is watching, but having a scheduled session with a trainer makes you more likely to stick to your routine. The commitment to meet your trainer regularly instills a sense of responsibility and discipline, ensuring that you remain consistent in your effort.

Also, the financial investment in a personal trainer can serve as a further incentive to stay dedicated. Knowing that you are investing in your health, and well-being, can be a powerful motivator to make the most of each session and adhere to your fitness goals.

3. Expert Guidance and Education

The world of fitness is constantly evolving, with new research, techniques, and trends emerging regularly. A personal trainer stays updated on the latest developments and can provide you with expert guidance based on scientific evidence. This knowledge ensures that you are performing exercises correctly and efficiently, reducing the risk of injury and maximizing your workout’s effectiveness.

A trainer educates you on proper form, breathing techniques, and the importance of warm-ups and progression of each exercise or how to progress from program to program. They can teach you about the principles of strength training, stability, mobility, and overall conditioning so you can have a well-rounded understanding of fitness. This education can empower you to make informed decisions about your own health and fitness, even outside of your training sessions. Hiring a personal trainer is an investment in your health, fitness, and overall well-being.

But here’s the catch … when it comes to personal trainers, there is a wide range of degrees, certifications, qualifications, specializations, experience and personalities. Make sure you hire quality AND one that is a great fit for your specific needs! Their ability to create personalized workout plans, provide motivation and accountability, and offer expert guidance and education makes them an essential part of a successful fitness journey.

Need help in finding the right personal training for you? Let us know … it’s what we do!

And remember …

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

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

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com