#JaimeRDLD 2/17/26 #JaimeRDLD 2/17/26

Stop Chasing Your 22-Year-Old Body

If you’re 45 (or more!) trying to weigh what you did at 22… we need to reset the target.

Not because you “can’t” lose weight.
But because your life — and your body — are not the same.

And that’s not a failure.

Your Context Has Changed

In your 20s you likely had:

Fewer responsibilities
More free time
Lower stress
Better recovery
Fewer joint issues

Now you’re managing:

Career demands
Kids and family logistics
Sleep disruption
Hormonal shifts
Higher stress loads

You cannot apply a 22-year-old strategy to a 45-year-old body and expect the same result.

More cardio and less food is not the answer.

The Real Goal Isn’t Your Old Weight

When we talk with our 40+ clients at Functional Elements, they say they want their old weight back or old body back (and don’t we all!)

But what they actually want is:

Energy
Confidence
Strength
To feel athletic again
To age well

Those things don’t require your high school body.

They require muscle.

Muscle Is the New Skinny

After 40, your focus should shift to:

Strength training consistently
Prioritizing protein
Managing stress
Sleeping better
Supporting recovery

A strong 45-year-old often weighs more than they did at 22 — but looks better, moves better, and feels better.

The scale doesn’t tell the full story.

A Better Benchmark

Instead of asking,
“Why don’t I weigh what I did in 1998?”

Ask:

Am I stronger than last year?
Is my body more resilient?
Am I training for life — not punishment?
Can I do the things I want to do when I want to do them?

You’re not supposed to look 20 at 45.

You’re supposed to look like a well-trained, well-nourished, resilient adult who takes care of themselves.

That’s the win.

Let’s stop chasing the past — and start reframing your mindset…building a body that supports the life you have now.

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, CSSD, LD, PPSC*KB, PPSC
Functional Elements Training & Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net

If you’re searching for evidence-based nutrition coaching and personal training in or around St. Louis, Missouri, these same principles form the foundation of the work we do every day at Functional Elements—helping adults build strength, lose weight sustainably, and improve long-term health. 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 2/9/26 J. Antonio Muyco III 2/9/26

The Importance of Community at FE

Why Building Connections Enhances Your Fitness Journey

If you’ve ever started a training program feeling fired up, only to quietly fall off a few weeks later, you’re not alone. One of the biggest missing pieces is not motivation, discipline, or the perfect program. It’s community.

Fitness is often seen as a personal journey, but the value of community within training environments cannot be overstated. Whether you're working out at a facility for 1-on-1 personal training or joining a group session, the sense of belonging that comes from shared goals and mutual support plays a crucial role in maintaining motivation and achieving results. Here at Functional Elements, we are proud of the environment, culture and sense of family support our clients have built. As one of your clients, Lamia, states,

“The environment is also a huge plus. The clientele ranges from beginners to advanced, yet everyone feels welcome. It truly feels like a supportive fitness community where you’re encouraged and challenged.”

Community Improves Consistency…And Consistency Drives Results

A strong community provides encouragement and accountability, helping individuals stay committed to their fitness routines. When our clients support each other, celebrate milestones, and offer constructive feedback, it fosters an atmosphere where everyone feels inspired to push their limits and challenge themselves. This positive reinforcement makes it easier for everyone to consistently stick to their program to overcome challenges and setbacks that might otherwise derail progress. From Mary,

“Right from the start I felt that I was in a supportive community that would allow me to ease back and stick to an exercise routine.”

Community Creates a Tribe, Knowing You’re Not Alone in Your Journey

“It's fun getting to know other people and learning about their own fitness journeys!”, says Mike. Beyond motivation, community involvement can lead to lasting friendships and a sense of camaraderie. Small group workouts, and even our 1-on-1 clients, often build trust and create opportunities for social interaction, which can reduce their feelings of isolation and make training fun. These relationships extend outside the gym, contributing to overall well-being and a positive outlook on health. We are always happy to hear when clients interact outside the walls of FE.

The Bottom Line…

Your training program matters. Your nutrition plan matters. Your recovery matters. But your environment may matter, more than you know.

A sense of community is a vital ingredient in successful fitness training. It motivates people to strive for their goals, offers emotional support, and builds lasting connections that make the fitness journey rewarding. At FE, we believe fitness is not meant to be done in isolation. We’ve seen progress happen at its best, and sticks the longest, when our clients surround themselves with others that support them. Strength is not only built with weights. It’s also built with people.

Need help with surrounding yourself with others to support your fitness goals…We’re here.

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 Center

Partner and Director of Training

functionalelements@gmail.com

http://www.functionalelements.net

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

#JaimeRDLD 2/2/26 #JaimeRDLD 2/2/26

The Busy Adult’s Nutrition Blueprint

A Realistic Approach to Healthy Eating for Busy Adults

Eating healthy shouldn’t feel like a second job.

Yet for busy parents, professionals, and adults over 40, most nutrition advice is unrealistic. Tracking calories, prepping every meal, and chasing perfection simply doesn’t fit real life.

The good news?
You don’t need a strict diet — you need a simple system that works with your schedule (not against it).

Why Most Nutrition Plans Don’t Work for Busy Adults Over 40

Between long workdays, family responsibilities, stress, and limited time, most people don’t fail because of lack of effort.

They fail because the plan:

Requires too much tracking
Demands too much time
Leaves no room for flexibility

A sustainable nutrition approach has to work during busy weeks (your hardest weeks), not just when life is calm.

Step 1: Focus on Consistency, Not Perfection

You don’t need perfect meals.
You need repeatable habits.

Instead of asking, “What’s the best diet?”
Ask: “What can I realistically do most days?”

Simple meals. Familiar foods. Less overthinking.

That’s how progress sticks.

Step 2: Prioritize Protein at Every Meal

(I may have said this a time or two)

For adults over 40+, protein is the most important nutrition priority.

Protein helps:

Maintain muscle mass
Improve energy and recovery
Reduce cravings and overeating

You don’t need to count macros — just ask:
“Where is my protein coming from?”…each and every meal.

Step 3: Use a Simple Plate Structure

Skip measuring and tracking.

Most meals should include:

Protein: palm-sized portion (3-4oz.)
Vegetables: fist-sized portion (at minimum)
Carbs and Fats: added intentionally

This works whether you’re eating at home, at a restaurant, or grabbing food on the go around our St. Louis/Creve Coeur area. (And anywhere else for that matter.)

Step 4: Reduce Decision Fatigue

Nutrition becomes easier when there are fewer choices.

Create a short list of go-to meals:

1-2 breakfasts
2–3 lunches
3–4 dinners

Same grocery list.
Less stress.
More consistency.

Step 5: Redefine What Success Looks Like

One off-meal or day doesn’t ruin progress.

Instead, ask:

Was I mostly consistent this week?
Did I prioritize protein?
Did I eat mostly real food?

If yes — you’re moving in the right direction.

Bottom Line: Simple Nutrition Works

You don’t need calorie tracking (unless you want to).
You don’t need extreme diets.
You don’t need perfection.

You need a simple, sustainable nutrition approach that fits your life — especially as a busy adult.

When nutrition feels manageable, energy improves, strength improves, and long-term results follow, without the extremes.

J. Antonio Muyco III 1/26/26 J. Antonio Muyco III 1/26/26

“I’m a 40-year-old female and have never lifted weights. Why Should I Start Now?”

If you’re a woman over 40, you’ve probably noticed something frustrating:

You can do the same workouts you used to do…
Eat “pretty healthy”…
And still feel like your body is changing anyway.

Maybe your metabolism feels slower.
Maybe your energy is different.
Maybe you’re gaining weight more easily (especially around the middle).
Maybe your joints feel stiffer.
Maybe you’re noticing that you’re not as strong as you used to be.

Here’s the good news:

This isn’t you “failing.” This is physiology.

And the solution isn’t punishing cardio or eating less and less.

The solution is building (and keeping) something your body desperately needs after 40:

Muscle.

And the best way to build muscle?

Strength training.

Why Strength Training Matters More After 40

Strength training isn’t just about looking “toned.”

It’s about being able to do real life better:

Carry groceries without your back hurting
Keep up with kids (or grandkids)
Feel stable getting off the floor
Protect your joints
Maintain confidence in your body
Stay independent as you age

And yes… it also helps you look better in your clothes.

But the deeper value is this:

Strength training helps you fight back against the natural muscle loss that happens with age.

After about age 30, most people begin losing muscle slowly over time. After 40, that decline becomes more noticeable — and if you’re not actively training, it accelerates.

This matters because muscle is not just “nice to have.”

Muscle is metabolic currency.

1) Muscle Supports Your Metabolism (Even If It Doesn’t Feel Like It)

A lot of women over 40 feel like their metabolism is “broken.”

What’s usually happening is a combination of:

less muscle than you used to have
less daily movement than you realize
more stress / less sleep
hormonal shifts (perimenopause/menopause)
dieting history (years of under-eating and over-cardio)

Strength training helps by preserving and building lean mass.

And lean mass matters because:

Muscle raises your “baseline” calorie needs.

Not in a magic way — but in a meaningful, long-term way.

Plus, strength training often leads to something even more powerful:

You start moving more because you feel better.
More energy. More confidence. Less pain.

That’s a metabolic upgrade too.

2) Strength Training Helps With Body Composition (Not Just Weight)

Here’s a truth bomb:

The scale is a terrible judge of progress after 40.

You can weigh the same but look totally different depending on your muscle-to-fat ratio.

Strength training improves body composition by helping you:

build or maintain muscle
reduce body fat over time
change shape without obsessing over the scale

This is why many women say:

“I didn’t lose a ton of weight… but I look completely different.”

That’s the win.

More muscle = a firmer, stronger, healthier body.

3) Strong Muscles Protect Your Bones

Women are at a higher risk for bone loss as they age, especially after menopause due to declining estrogen.

Bone loss isn’t just about “frailty” later.

It’s about avoiding:

fractures
falls
back pain
loss of independence

Here’s the key:

Bones respond to load.

When you lift weights (safely and progressively), your body gets the signal:

“We need to keep these bones strong.”

Strength training is one of the most effective tools we have for protecting bone density.

Walking is great.
Yoga is great.
But neither replaces strength training when it comes to bone-building stimulus.

4) It’s One of the Best Things You Can Do for Joint Health

A lot of women avoid lifting because they think it will hurt their joints.

In reality, done correctly, strength training often does the opposite.

Strong muscles act like shock absorbers for your joints.

That means strength training can help support common trouble spots like:

knees
hips
shoulders
low back

Plus, lifting improves:

posture
mobility
stability
balance

So instead of your body feeling fragile…

You start feeling capable again.

5) Strength Training Improves Hormonal Health

Let’s keep this simple and realistic:

Strength training won’t “fix hormones overnight.”

But it does help your body handle the realities of life after 40, including:

insulin sensitivity (blood sugar control)
stress resilience
improved sleep quality
reduced inflammation
better energy regulation

And one huge bonus:

Strength training helps reduce the “crash” feeling that constant cardio can create.

Some women are already maxed out on stress.

If your nervous system is constantly running on fumes, endless high-intensity workouts can backfire.

Strength training is often a better long-term fit because it builds you up instead of breaking you down.

6) It Builds Confidence That Spills Into Everything

This part doesn’t get talked about enough.

Strength training changes your identity.

When you start getting stronger, you stop seeing your body as something that’s “betraying you”…

And you start seeing it as something that’s adaptable.

You begin to trust yourself again.

And that confidence carries into:

nutrition choices
boundaries
consistency
motivation
self-respect

It becomes less about “trying to lose weight”. And more about:

becoming a strong woman who takes care of herself.

That shift matters.

“But I Don’t Want to Get Bulky…”

You won’t. Let’s clear this up:

Women do not have the testosterone levels required to “accidentally” get bulky from lifting weights.

What most women actually mean when they say “bulky” is:

muscle + body fat together
inflammation / water retention
not liking the feeling of being “puffy”

Strength training + smart nutrition usually creates the opposite result:

Leaner. Tighter. More defined.

What Strength Training Should Look Like After 40

You don’t need to train like a bodybuilder.

You need a plan that’s:

consistent
progressive
safe
built around your life

A great starting point:

2–3 strength sessions per week
30–60 minutes each

Focus on big “real life” movements like:

squats or sit-to-stands
lunges or step-ups
hip hinges (deadlift variations)
rows (for posture and back strength)
presses (for shoulders and upper body)
core stability (anti-rotation, carries, planks)

And most importantly:

Progress gradually. More reps. More control. More weight over time. That’s how results happen.

The Bottom Line: Strength Training Is the Fountain of Youth You Can Actually Do

If you’re a woman over 40 and you want to feel better in your body…

Strength training is one of the highest returns on investment you can make.

It helps you:

-maintain muscle
-protect metabolism
-improve body composition
-support hormones and energy
-strengthen bones
-protect joints
-boost confidence
-stay independent long-term

You don’t need perfection. You need a plan you can repeat.

Because after 40, consistency beats intensity, every time.

Need help in creating a training program that’s right for you? We’re here!

Give Your Body What It Needs When It Needs It.

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

Functional Elements Training and Nutrition Center

Partner and Director of Training

functionalelements@gmail.com

#JaimeRDLD 1/19/26 #JaimeRDLD 1/19/26

Supplements I Commonly Recommend for Adults 40+

A Simple, No-Hype Guide

If you’re over 40, or 50, or possibly more mature, you’ve probably realized something important:

What used to “just work” doesn’t anymore.

Recovery takes longer.
Muscle is harder to keep.
Sleep, joints, and energy matter more than they used to.

That doesn’t mean you need a shelf full of supplements. You may need a few that actually support your body as it changes.

1. Protein Powder (Because Most Adults Fall Short)

After 40, maintaining muscle becomes harder—but muscle is critical for metabolism, strength, balance, and long-term independence.

Most adults think they eat enough protein. Most don’t.

Protein powder helps you:

Hit your daily protein goal
Support muscle and recovery
Stay full longer

It’s not a replacement for real food—just an easy way to fill gaps when life gets busy.

2. Creatine (Not Just for Young Lifters)

Creatine isn’t a bodybuilding supplement—it’s a strength and longevity supplement.

For adults over 40, creatine supports:

Strength
Muscle maintenance
Better workouts
Faster recovery
Neurological well-being

The goal isn’t lifting heavier forever—it’s staying strong longer.

How to use it

3–5 grams per day
Take it consistently
No loading phase needed

Simple and effective.

3. Omega-3 + Vitamin D (The “Background” Supplements)

These won’t give you an immediate “feel,” but they support long-term health.

Omega-3s support:

Heart health
Joint comfort
Inflammation control

Vitamin D supports:

Bone strength
Muscle function
Immune health

Many adults are low in both—especially in Saint Louis, during these dark and cold winter months.

Think of these as maintenance supplements that quietly do their job over time.

Honorable Mention: Magnesium (Especially for Sleep)

If sleep isn’t great or recovery feels harder than it used to, magnesium often helps.

Magnesium supports:

Better sleep
Muscle relaxation
Stress management

I typically recommend magnesium glycinate or threonate, taken in the evening.

Bottom Line

You don’t need dozens of supplements.

If you’re over 40, 50, 60, or beyond, and focusing on training, protein, movement, and sleep, these few supplements can help support strength, recovery, and long-term health—without extremes or hype.

The goal isn’t to feel 25 again.
It’s to stay strong, capable, and confident for decades to come.

That’s the win.

J. Antonio Muyco III 1/12/26 J. Antonio Muyco III 1/12/26

Why Skeletal Muscle Mass Is an Important Health Marker as We Age

When people think about aging well, they often focus on weight, cholesterol, or blood pressure. Rarely does skeletal muscle mass (SMM) make the list.

That’s a mistake.

SMM is not just about looking fit or being strong in the gym. It is one of the most powerful predictors of how well we move, how independent we remain, and how resilient our bodies are as we get older.

In many ways, muscle is the organ of longevity.

Muscle Is the Engine That Keeps You Independent

As we age, we naturally lose muscle mass and strength—a process known as age-related muscle loss. Without intentional resistance training and adequate nutrition, this decline accelerates.

Why does that matter?

Because muscle is what allows you to:

Get up from the floor
Carry groceries
Climb stairs
Catch yourself if you trip
Get out of a chair or car without assistance

Loss of muscle is directly linked to:

Increased fall risk
Higher injury rates
Loss of independence
Earlier need for assisted living

Strength is not a luxury. It is a requirement for daily life.

Muscle Protects Metabolic Health

Skeletal muscle is the largest site in the body for glucose disposal. In simple terms, muscle helps pull sugar out of the bloodstream and store or use it for energy.

More muscle means:

Better blood sugar control
Improved insulin sensitivity
Lower risk of type 2 diabetes
More stable energy levels

This is why two people can eat similar diets, but the one with more muscle handles carbohydrates far better. Muscle acts like a metabolic sink, protecting the body from excess energy floating around where it doesn’t belong.

Muscle Supports Fat Loss and Weight Maintenance

Muscle is metabolically active tissue. While it doesn’t “burn calories like crazy” at rest, it does increase total daily energy expenditure and, more importantly, improves how efficiently the body uses fuel.

With more muscle:

You tolerate calories better
You maintain weight more easily
Fat loss becomes more sustainable
Dieting becomes less extreme

Without muscle, weight loss often becomes a cycle of restriction, regain, and frustration.

Muscle Is Critical for Bone Health

Muscle and bone work as a team.

When muscle contracts against bone—especially under load—it stimulates bone remodeling and strength. This mechanical stress is one of the most effective ways to preserve bone density.

This is why resistance training is one of the best tools we have to:

Slow bone loss
Reduce fracture risk
Maintain structural integrity as we age

Strong muscles create strong bones.

Muscle Acts as a Physiological “Savings Account”

Muscle is a reservoir of amino acids that the body can draw from during times of stress:

Illness
Surgery
Injury
Periods of under-eating

People with more muscle:

Recover faster
Lose less function during illness
Have better outcomes after hospitalization

This is especially important later in life, when even short periods of inactivity can lead to rapid declines in strength and function.

Muscle Improves Quality of Life—Not Just Lifespan

Longevity is not just about living longer. It’s about living better.

Maintaining SMM helps preserve:

Confidence in movement
Participation in hobbies and travel
Physical autonomy
Mental resilience

When people feel physically capable, they are more likely to stay active, social, and engaged—all factors linked to better long-term health outcomes.

The Takeaway

SMM is not optional as we age. It is foundational.

It supports movement, metabolism, bone health, recovery, and independence. The good news? Muscle is highly adaptable—even later in life.

With:

Consistent resistance training
Adequate protein intake
Smart recovery and sleep

You can build and maintain muscle well into your 50’s, 60s, 70s, and beyond.

Aging is inevitable. Losing function is not.

Need help in creating a customized training program to build more SMM? If you’re in the Saint Louis area (specifically Creve Coeur or surrounding area), we’re here to help.

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 Center

Partner and Director of Training

functionalelements@gmail.com

#JaimeRDLD 1/5/26 #JaimeRDLD 1/5/26

Why Putting Your Goal on a Pedestal Is Sabotaging Your New Year’s Resolution

Most New Year’s resolutions sound the same every year:

“I want to lose 20 pounds.”
“I want to look better.”
“I want to get back in shape.”

And to be clear—there’s nothing wrong with those goals.

The problem isn’t the goal itself.
The problem is what we do with the goal mentally.

We put it on a pedestal.

That number on the scale, that pant size, or that imagined finish line becomes the definition of success. And if it isn’t reached fast enough—or at all—our brain labels the entire effort as a failure.

Even when:

Nutrition habits improve
Strength goes up
Energy and sleep are better
Clothes fit differently

None of that “counts” anymore because the goal wasn’t achieved exactly as planned.

This is where momentum dies—not because nothing is working, but because the wrong thing is being used to judge success.

The Problem With Outcome-Based Thinking

Outcomes are motivating, but they’re not directly controllable on a day-to-day basis.

You don’t wake up and choose weight loss.
You choose behaviors that, over time, create weight loss.

When success is tied only to the outcome, progress feels fragile. One slow week or unexpected weigh-in can override weeks of good decisions. That all-or-nothing mindset is one of the fastest ways to quit.

The Process Is the Reward—Not the Goal

Here’s the part most people miss.

The process is the reward.

Learning how to eat enough protein.
Understanding how much food your body actually needs.
Building strength.
Creating routines you can repeat even when life is chaotic.

The goal—losing 20 pounds, fitting into a certain size—is simply a point along that process, not the destination.

And here’s the question that exposes the flaw in pedestal thinking:

What happens when you reach the goal?
Does everything stop? Of course not.

You don’t stop eating.
You don’t stop training.
You don’t stop making food decisions.

So if the behaviors must continue after the goal is reached, then the behaviors—not the goal—are what actually matter.

When the goal is the only reward, people either quit early…or reach it and immediately regress because there was no process to sustain it.

What Actually Works Instead

Take the goal off the pedestal and elevate the behaviors.

Success becomes:

Hitting a protein target most days
Training consistently, not perfectly
Making better nutrition tradeoffs
Showing up even when motivation is low

When the process becomes the win, progress doesn’t depend on the scale. Weight loss, confidence, and long-term health become byproducts of a system that actually fits real life.

The Bottom Line

Goals give direction—but processes create results.

Stop worshiping the finish line.
Start rewarding the behaviors.

Because the habits that get you to the goal are the same ones that keep you there.

J. Antonio Muyco III 12/29/25 J. Antonio Muyco III 12/29/25

My Top 3 Fitness New Year’s Resolutions That Actually Work

Every January, the same cycle repeats itself.
People swear this will be the year they finally lose the weight, get in shape, and feel better—only to feel frustrated, burnt out, or defeated by February.

The problem isn’t motivation.
The problem is what people focus on.

If you want this year to be different, your New Year’s resolutions need to shift away from extremes and toward sustainable habits. These three fitness resolutions consistently produce long-term success—because they’re grounded in physiology, behavior change, and real life.

1. Don’t Focus on Weight—Focus on Behaviors and Outcomes

The scale has become the most overvalued and misunderstood tool in fitness.

Body weight fluctuates daily based on:

Hydration
Sodium intake
Carbohydrates
Hormones
Inflammation
Stress
Sleep

Yet many people allow one number to dictate their mood, confidence, and motivation.

When weight becomes the goal, people often:

Undereat
Skip strength training
Overdo cardio
Chase short-term losses instead of long-term health

A better approach is to focus on process-based outcomes, such as:

Strength and muscle gains
Consistent workouts
Improved energy
Better sleep
Reduced joint pain
Clothes fitting better
Increased confidence

Ironically, when you stop obsessing over the scale and start focusing on habits that support muscle, metabolism, and recovery, body composition improves naturally.

Weight is an outcome, not a behavior.
Behaviors are what you can control.

2. Understand Your Protein Needs

If improving body composition is one of your goals, you cannot ignore basic nutrition math.

Knowing your daily protein intake is a must. Adequate protein:

Preserves lean muscle mass
Supports metabolism
Improves satiety
Enhances recovery and strength gains

Many adults—especially busy professionals—are drastically under-eating protein while over-consuming calories from convenience foods.

Understanding:

Your approximate daily calorie needs
Your protein target
Where those nutrients are coming from

…gives you clarity instead of confusion.

You don’t need perfection.
You need awareness.

Nutrition doesn’t have to be extreme to be effective—but it does have to be intentional.

3. Make Small Changes and Celebrate Small Wins

The fastest way to fail a New Year’s resolution is to try to change everything at once.

Extreme plans often look impressive:

Six workouts per week
Eliminating entire food groups
Drastically cutting calories
“All-or-nothing” rules

But they ignore one crucial truth:
Consistency beats intensity. And, consistency is King.

Small, manageable changes done consistently outperform aggressive plans that burn out quickly.

Examples of powerful small changes:

Adding one extra protein-focused meal per day
Strength training two to four times per week
Walking more consistently
Improving sleep by 30 minutes per night
Planning one less takeout meal each week

And just as important—celebrate the wins:

A week of consistency
Choosing a workout even when motivation was low
Hitting a protein target
Recovering faster than you used to

Progress compounds when effort is acknowledged.

Fitness isn’t built in dramatic moments—it’s built through repeated, ordinary actions done well over time.

The Bottom Line

The most successful fitness journeys don’t rely on willpower, extremes, or the scale.

They’re built on:

Shifting focus away from weight
Understanding basic nutrition needs
Making small, sustainable changes—and recognizing progress along the way

These principles aren’t flashy.
They aren’t new.

But they work—year after year—because they’re grounded in reality, physiology, and human behavior.

If this year you want real results that last, these should be your top three fitness New Year’s resolutions.

Need help in coming up with a fitness and nutrition game plan that’s right for you in 2026…We’re here.

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 Center

Partner and Director of Training

functionalelements@gmail.com

#JaimeRDLD 12/22/25 #JaimeRDLD 12/22/25

The Three Biggest Nutritional Movers for 2026

Not trends. Not hacks. The things that will actually move the needle

Every year, nutrition headlines promise the “next big thing.”
And every year, the fundamentals stay undefeated.

As we move into 2026, the biggest nutritional movers won’t be new foods, supplements, or biohacks. They’ll be how people apply the basics—consistently, imperfectly, and with less friction.

Here are the three nutritional movers that will matter most in 2026—for fat loss, health, longevity, and performance.

These Aren’t Groundbreaking Ideas—and That’s the Point

Before diving in, it’s important to be clear about something:

None of these ideas are new.

They’re not revolutionary. They’re not flashy. And they won’t go viral as a “30-day transformation.”

What is different is how they’re implemented.

Big, permanent results don’t come from extreme changes made for a short period of time. They come from simple, repeatable behaviors applied over months and years—the exact approach we use with nutrition coaching clients throughout St. Louis.

This is why so many New Year’s resolutions fail:

They require drastic overhauls
They rely on constant motivation
They’re unsustainable once life gets busy

The movers for 2026 succeed because they work with real life—not against it.

1. Protein as a Non-Negotiable (Not a Macro Afterthought)

Protein has been important for decades—but 2026 is the year it officially stops being optional.

Why? Because protein directly impacts nearly every outcome people care about:

Fat loss
Muscle retention
Strength
Satiety
Blood sugar control
Aging well

Yet most people still under-consume it—especially earlier in the day.

What’s changing

The shift isn’t toward “more protein” at all costs—it’s toward structured protein:

A clear daily target
Adequate protein per meal
Consistency over perfection

In practice, the people who struggle most with weight loss are rarely overeating protein. They’re under-eating it, which makes everything else harder to manage—a common pattern we see in adults seeking sustainable fat loss.

The 2026 takeaway

If protein isn’t planned, it doesn’t happen.

In 2026, protein will be treated like brushing your teeth:

You don’t negotiate it
You don’t wait to feel motivated
You just do it—daily

Not because it’s trendy, but because it works.

2. Energy Balance Becomes Normalized (Finally)

This one makes people uncomfortable—but it’s unavoidable.

Weight loss is a math equation.
Maintenance is a math equation.
Weight gain is a math equation.

And in 2026, we’ll see less resistance to that reality.

What’s changing

People are moving away from:

Demonizing foods
Moralizing eating
Pretending calories don’t matter

And toward:

Understanding tradeoffs
Learning portion awareness
Accepting that intent matters less than intake

This doesn’t mean rigid calorie tracking forever. It means understanding the equation before trying to bend it—something we emphasize with nutrition clients looking for long-term results rather than quick fixes.

The 2026 takeaway

You don’t have to track calories forever—but you do have to respect them.

When people understand energy balance:

Confusion decreases
Diet hopping slows
Blame shifts away from metabolism and toward controllables

Clarity replaces frustration, and clarity drives consistency.

3. Process-Based Nutrition Beats “All-In” Dieting

This is the biggest psychological shift heading into 2026.

People are burned out from:

Starting over every Monday
“On-track / off-track” thinking
All-or-nothing nutrition rules

What’s replacing it is process-based nutrition—treating eating like a practice, not a performance.

What’s changing

Instead of asking,
“What diet should I follow?”

More people are asking,
“What behaviors can I repeat—even during hard weeks?”

That’s where sustainable progress lives.

Real progress comes from:

Small adjustments
Repeated behaviors
Systems that still work when life is busy

Not from perfection.

The 2026 takeaway

Nutrition works best when it’s boring, repeatable, and forgiving. (SOBH: Same Old Boring Habits)

The people who succeed long-term aren’t more disciplined—they’re better at getting back to the process quickly.

That’s not weakness.
That’s skill.

The Bottom Line

The biggest nutritional movers for 2026 aren’t flashy.

They’re:

Protein done consistently
Energy balance understood and respected
A process-driven mindset that allows progress without perfection

These aren’t trends.
They’re fundamentals—applied patiently.

And when fundamentals are applied over time, results stop being temporary—and start becoming permanent.

If you’re searching for evidence-based nutrition coaching in or around St. Louis, Missouri, these same principles form the foundation of the work we do every day at Functional Elements—helping adults build strength, lose weight sustainably, and improve long-term health. 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 12/15/25 J. Antonio Muyco III 12/15/25

The Importance of Power Training for Strength, Longevity, and Everyday Performance

When you hear the phrase “power training,” do you picture elite athletes, combine drills, or someone yelling into a stopwatch?

If so, you’re not alone.

I once had a client look at me mid-jumping drill and say,
“You gonna have me ready for the NFL Combine?”

Fair question.

For years, too many have thought like this:
“You’re not an athlete. You don’t need to train power.”

At Functional Elements Training & Nutrition, we think this message misses the mark.

Because the truth is: everyone needs to train power. Not to dunk a basketball or run a 40-yard dash — but to move better, stay resilient, and feel confident in everyday life.

Power training isn’t just for athletes. It’s essential for functional fitness, injury prevention, and long-term health — especially as we get older.

What Is Power Training and Why Does It Matter?

Power training is the ability to generate force quickly by combining strength and speed.

In plain English?

It’s how fast you can use your strength.

Think:

Jumping up quickly
Catching yourself when you trip
Throwing, sprinting, reacting, or changing direction

Pure strength is about how much force you can produce.

Power is about how fast you can produce it.

And here’s why that matters:
Most real-world movements — both athletic and everyday — don’t give you time to think. They demand quick, coordinated action.

Benefits of Power Training

Greater Functional Strength for Everyday Life

Power shows up everywhere: carrying groceries, getting up from a chair, climbing stairs, or moving out of the way when life throws you a curveball.

Training power builds strength that actually translates outside the gym — helping you move more efficiently, confidently, and safely.

Injury Prevention Through Faster Muscle Response

Injuries don’t usually happen during slow, controlled movements. They happen when something unexpected occurs.

Power training teaches your muscles, tendons, and nervous system to react quickly — whether that’s catching yourself when you slip or absorbing force safely during sports and daily activities.

Translation: better reactions, fewer “oh no” moments.

Power Training and Metabolic Health

Explosive movements like medicine ball throws, kettlebell swings, and short sprint intervals demand high energy output.

That means:

More calories burned during training
A bigger metabolic boost afterward
Better support for body composition and weight management

Efficient work, strong return.

Improved Coordination, Balance, and Agility

Power training often involves multi-joint, full-body movements that challenge coordination and balance.

The result?
Better neuromuscular efficiency, quicker reactions, and smoother movement — which pays dividends whether you’re training hard or just navigating daily life.

Who Should Be Doing Power Training?

Short answer: almost everyone.

Power training is beneficial for:

Adults over 40 looking to maintain strength, independence, and confidence
Active individuals who want to move better and feel more capable
Athletes looking to improve speed, jumping ability, or explosiveness
Anyone focused on longevity, bone health, and injury prevention

You don’t need to “go all out.”

You just need the right intent, the right exercises, and the right coaching.

How to Incorporate Power into Your Training Program

To develop power, include exercises that emphasize explosive intent, such as:

Plyometric drills (jump squats, box jumps — when appropriate)
Kettlebell swings
Olympic-style lifts (cleans, snatches — with proper coaching)
Medicine ball throws
Short sprint or acceleration intervals

Power work belongs early in your workout, right after your warm-up.

Why?

It demands focus and intent
It recruits high-threshold motor units
It primes the nervous system for strength training

At Functional Elements Training & Nutrition, we scale power training based on age, experience, movement quality, and goals — because effective power training isn’t about ego or max effort. It’s about execution.

And yes — power training can absolutely be adapted for beginners.

Power Training, Longevity, and Real Life

Power training is a vital piece of a well-rounded fitness program. It supports:

Athletic performance
Functional movement
Injury resilience
Confidence in how your body moves
Long-term health and longevity

Whether you’re chasing performance goals or just want to keep doing life without hesitation, prioritizing power makes everything else better.

Need Help Adding Power Training to Your Program?

That’s what we do.

At our Creve Coeur, MO studio, we help clients across St. Louis/St. Charles counties & beyond safely integrate power training into programs designed for real life — not just the gym.

Oh - and one last thing ... don't forget ...
Give Your Body What It Needs, When It Needs It.

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

Functional Elements Training and Nutrition Center

Partner and Director of Training

functionalelements@gmail.com

#JaimeRDLD 12/8/25 #JaimeRDLD 12/8/25

Why is fiber so critical?

When we talk about the “big rocks” in nutrition, protein usually gets the spotlight. But if there’s an unsung hero for long-term health, metabolic resilience, longevity, and disease prevention… it’s fiber. To be fully transparent, even in my own diet, hitting my fiber target is often harder than hitting my protein target—and as I continue to sharpen my personal and professional understanding, I now view fiber as equally important as protein (from a pure health perspective).

Higher fiber intake is one of the most consistent dietary habits linked to better health outcomes. From reducing cardiovascular disease risk to lowering all-cause mortality, fiber is one of the simplest levers we can pull.

And yet—we’re dramatically under-consuming it.

Today, let’s look at how much fiber you actually need, the evidence behind its role in disease prevention, and a simple way to quantify your daily target based on calories.

Why Fiber Matters (and What the Research Shows)

1. Reduced Mortality & Chronic Disease Risk

Epidemiological research shows that higher dietary fiber intake is associated with:

Reduced cardiovascular disease
Lower risk of type 2 diabetes
Lower risk of colorectal cancer
Lower all-cause mortality

Much of this benefit comes from fiber’s effects on post-meal glucose, insulin sensitivity, gut microbiome, and systemic inflammation.

2. Improved Satiety & Weight Management

As Dr. Layne Norton often emphasizes, fiber—not supplements, not gimmicks—is one of the most effective, natural appetite-regulating tools available. High-fiber meals slow gastric emptying, increase satiety hormones, and reduce overall caloric intake without focusing on restriction.

3. Feed the Microbiome = Lower Disease Risk

Fermentable fibers feed beneficial gut bacteria, producing short-chain fatty acids (SCFAs) like butyrate, which:

Strengthen the gut lining
Lower inflammation
Improve metabolic health
Support immune function

This is one reason populations with high fiber intakes have dramatically lower rates of chronic Western diseases.

How Much Fiber Do You Actually Need?

Here’s where experts agree—and where most Americans fall short.

General population guidelines:

30–40 grams per day (minimum; the average American only consumes 15-16g/day))

But a much better, more individualized target comes from research Layne Norton often cites:

Aim for ~14 grams of fiber per 1,000 calories consumed.

This is based on well-established data (including USDA and major cohort studies) showing significant disease-protective effects at this intake level.

Example targets based on daily calorie intake

Daily Calories/Fiber Target

1,600 kcal~22–24 g
1,800 kcal~25 g
2,000 kcal~28 g
2,200 kcal~31 g
2,500 kcal~35 g
3,000 kcal~42 g

This aligns with Norton’s recommendations and often encourages eating well above the typical 25 g/day minimum if you want real protective effects.

For most adults trying to prevent disease:

30–50 grams per day is ideal

(assuming caloric intake between 1,800–3,000)

The Types of Fiber That Protect Your Health

Not all fiber is the same. You want a mix of:

1. Soluble Fiber

Slows digestion, stabilizes blood sugar, reduces cholesterol.
Sources: oats, beans, lentils, chia, apples, berries.

2. Insoluble Fiber

Improves GI motility and digestive regularity.
Sources: vegetables, whole grains, nuts, seeds.

3. Fermentable Fiber / Prebiotic Fiber

Feeds the gut microbiome—this is where much of the disease-reduction magic happens.
Sources: onions, garlic, asparagus, bananas, oats, legumes.

Emphasize variety, not just hitting a number.

Fiber + Protein = Your Longevity Power Combo

This is a philosophy we highlight often at Functional Elements in Saint Louis, MO:
If you want a nutrition plan that improves body composition and long-term health, the two most reliable anchors are:

High protein
High fiber

They are the two most consistently supported dietary factors for lowering total caloric intake without conscious restriction.

Final Takeaway: Fiber Is One of the Strongest Predictors of Health

If you want to reduce disease risk, improve metabolic health, control appetite, improve digestion, and feed your microbiome, this is one of the simplest shifts you can make.

Target: ~14 grams of fiber per 1,000 calories Ideal range for most adults: 30–50 grams/dayVariety > perfection

Small habits here compound massively over decades.

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net

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

J. Antonio Muyco III 12/1/25 J. Antonio Muyco III 12/1/25

The Exercise Few Nail, But Everyone Needs

The Deadlift: The Most Butchered Yet Most Effective Exercise

The deadlift is my favorite exercise. Why? Because of its ability to build total body strength, power, and overall athleticism. Yet, despite its effectiveness, it also holds the notorious reputation for being the most butchered movement in the gym. I have had new clients tell me that they don’t deadlift, because of a back injury. Why does such a fundamental lift suffer from widespread poor execution, and what makes it so uniquely powerful in transforming the body? Let’s explore these paradoxical qualities and highlight why mastering the deadlift can be a game changer.

Why the Deadlift Is So Effective

At its core, the deadlift is a simple movement: you pick an object off the ground and stand up with it. This simplicity masks the profound impact it has on the body. The deadlift recruits nearly every major muscle group, including the hamstrings, glutes, lower back, traps, forearms, and core. It is a true test of total body strength and coordination.

· Full-Body Engagement: Unlike isolation exercises, the deadlift demands the cooperation of multiple muscle groups, promoting functional strength that translates to everyday activities.

· Hormonal Response: Heavy deadlifts stimulate the release of muscle-building hormones like testosterone and growth hormone, accelerating muscle growth and fat loss.

· Injury Prevention: By strengthening the posterior chain (the muscles running along the back of your body), deadlifts can help prevent common injuries, especially those related to the lower back.

· Real-Life Application: From lifting groceries to moving furniture, the movement pattern of the deadlift is essential for safe, effective lifting in daily life.

Why the Deadlift Is So Frequently Butchered

Despite its benefits, the deadlift is also the most commonly butchered exercise in gyms around the world. There are several reasons for this unfortunate trend:

1. Technical Complexity: While the deadlift may appear simple, proper execution requires attention to detail. Mistakes in form, such as rounding the back or hyperextending the spine, can lead to injury and diminish results.

2. Weight Ego: Lifters often chase heavier weights before mastering the technique, prioritizing numbers over safety. This leads to poor mechanics and increased risk of injury.

3. Lack of Proper Instruction: Many gym-goers are self-taught or rely on internet videos, which can vary widely in quality. Without expert guidance, bad habits quickly develop and become ingrained.

4. Mobility and Flexibility Issues: Tight hips, hamstrings, or limited ankle mobility can make it difficult to get into the correct starting position, leading to compromised form.

5. Fatigue Factor: Because the deadlift involves so many muscles, fatigue can set in quickly, causing breakdowns in technique even for experienced lifters.

Common Deadlift Mistakes

· Rounding the lower back, placing undue stress on the spine.

· Jerking the bar off the ground instead of lifting smoothly.

· Letting the hips rise too quickly or too slowly.

· Bar drifting away from the shins, increasing leverage on the back.

· No progressions of the lift, starting with a barbell on the floor without proper instruction.

Addressing these errors requires patience, education, and sometimes a reduction in weight to focus on proper movement patterns.

How to Make the Deadlift Work for You

To harness the deadlift’s full potential, focus on these key strategies:

· Learn from Professionals: Seek coaching from certified trainers who can provide feedback and correction.

· Prioritize Technique Over Weight: Perfect your form before increasing the load and use proper progression to suit your mobility capabilities.

· Warm Up Properly: Mobilize your hips, hamstrings, and ankles to get into optimal position.

· Use Variations: Try Romanian deadlifts, sumo deadlifts, trap bar deadlifts, KB deadlifts to find the best fit for your body and goals.

· Listen to Your Body: If something feels wrong, stop and reassess your form.

The deadlift’s dual reputation as the most butchered yet most effective exercise is well-deserved. Its ability to build full-body strength and resilience is unmatched, but only when performed correctly. By respecting the technical demands of the lift and committing to ongoing improvement and progressions, you can unlock the awesome benefits of the deadlift while minimizing risk. Whether you’re a seasoned athlete or a beginner, dedicating time to master this foundational exercise will pay dividends in strength, stability, and overall fitness.

Need help in incorporation the right kind of deadlift for you. We’re here.

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

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

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

#JaimeRDLD 11/24/25 #JaimeRDLD 11/24/25

Why Collagen Supplements Don’t Work the Way You Think They Do

Collagen powders, drinks, and gummies are everywhere—but the science behind collagen supplementation is far less impressive than the marketing. If you’re using collagen for joint health, connective tissue repair, or recovery, here’s the evidence-based truth we teach at Functional Elements in Saint Louis, MO.

1. Collagen Isn’t Absorbed as Collagen

Despite popular claims, your body does not absorb collagen and send it directly to your joints or tendons.

Here’s what actually happens:

Dietary collagen is broken down into amino acids, just like any other protein.
Those amino acids enter your bloodstream and get used wherever your body needs them—not specifically toward connective tissue.
Collagen is an incomplete protein and is very low in leucine, the amino acid that triggers muscle protein synthesis.

In simple terms:
Collagen does not survive digestion as collagen, and it’s not a high-quality protein source.

2. Connective Tissue Strength Requires Stimulation—not Collagen Powder

Your tendons, ligaments, and fascia follow the same biological rule as muscle and bone:

Adaptation requires mechanical load.

Without stimulus—strength training, tendon loading, progressive resistance—your body has no reason to shuttle amino acids into connective tissue for repair or growth.

You can take all the collagen you want, but:

No stimulus = no signal
No signal = no remodeling

This is why training, not supplementation, drives connective tissue adaptation.

3. Top Researchers Agree: Collagen Doesn’t Outperform Whey

Two of the most respected protein researchers in the world—Dr. Luc van Loon and Dr. Layne Norton—have been very clear:

Collagen does not increase connective tissue synthesis more than whey protein.
Collagen has a poor amino acid profile and does not meaningfully stimulate muscle protein synthesis.
Any benefits people feel from collagen usually come from simply increasing total protein intake—not from collagen itself.

If recovery and connective tissue health are your goals, whey protein is superior in every measurable way.

**4. Why Some People Think Collagen Works**

A few common reasons:

Placebo effect
Better hydration
Improving lifestyle habits
Going from low protein intake to higher protein intake

Collagen is not the magic—it’s the behaviors around it.

5. What Actually Works for Joint and Tendon Health

If your goal is to strengthen connective tissue, reduce injury risk, and enhance recovery, focus on:

Progressive strength training
Resistance exercises that load tendons
High-quality protein (whey, eggs, meat, Greek yogurt, soy)
Adequate recovery
Consistent training habits

These strategies are backed by decades of research—and they’re exactly what we implement at Functional Elements.

The Bottom Line

Collagen isn’t harmful, but it’s not effective for connective tissue repair and offers no advantage over whey protein. Your body builds stronger joints and tendons through:

Load → Recovery → Adaptation

Not supplements.

If you want help developing a strength and nutrition plan that actually works, we’d love to help you here at Functional Elements in Saint Louis, MO.

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

The Science Behind Rest Periods in Your Training Session

Why the Time Between Sets Matters More Than You Think

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

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

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

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

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

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

1. Rest Periods Control the Energy Systems You Use

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

Short rest (0–60 seconds)

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

Moderate rest (60–120 seconds)

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

Long rest (2–5+ minutes)

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

Why this matters:

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

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

2. Rest Periods Influence Your Hormonal Environment

Rest changes how your body responds hormonally during a workout.

Short rest

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

Long rest

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

Translation:

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

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

3. Rest Determines Your Training Volume

Training volume = sets × reps × weight

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

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

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

Example:

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

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

You lose the stimulus that actually builds muscle.

4. Rest Affects Your Brain, Coordination, and Form

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

Without enough rest:

Coordination decreases
Muscle recruitment drops
Form breaks down
Injury risk increases

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

5. Your Rest Period Should Match Your Goal

Goal: Strength

Rest: 2–5 minutes

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

Goal: Muscle Growth (Hypertrophy)

Rest: 60–120 seconds

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

Goal: Fat Loss / Conditioning

Rest: 30–90 seconds

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

Goal: General Fitness / Longevity

Rest: 60–180 seconds depending on the movement

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

6. How We Coach Rest at Functional Elements

Our coaching staff personalizes your rest intervals based on:

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

We don’t blindly apply stopwatch rules.

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

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

Most people think rest is “dead time.”

But scientifically, rest is active programming.

With the right rest period, you will:

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

Better rest equals better results.

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

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

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

When Nutrition Goes Off The Rails

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

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

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

The Turning Point: Grace Over Guilt

Everything shifted when I started giving myself grace.

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

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

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

Nutrition as a Practice

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

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

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

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

The Takeaway

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

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

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

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

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

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

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

The Importance of Having Strong Glutes

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

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

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

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

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

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

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

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

Core Functions of the Glutes

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

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

Benefits of Strong Glutes

1. Improved Athletic Performance

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

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

2. Injury Prevention

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

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

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

3. Enhanced Everyday Function

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

4. Support for Lower Back Health

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

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

5. Better Balance and Stability

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

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

Top 3 Exercises to Strengthen Your Glutes

1. Hip Thrusts

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

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

2. Banded Clamshells

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

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

3. Romanian Deadlifts (RDL)

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

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

Why Professional Guidance Matters

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

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

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

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

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

And remember…

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

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Partner & Director of Training
Functional Elements Training & Nutrition Center
(c) 314.401.5047
functionalelements@gmail.com
http://www.functionalelements.net
If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360• to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to over, over a period of just 14 days.
14-Day 360° Fitness Program | Functional Elements Personal Training & Nu...
It's how every new Functional Elements client begins - with a 14-day 360 kickstart, power packed with strategy, ...

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

Why Cookware Safety Matters for Healthy Eating

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

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

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

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

Safest Cookware Materials for Everyday Cooking

1. Cast Iron – The Timeless, Natural Option

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

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

Why it’s great:

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

What to watch:

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

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

2. Stainless Steel – The Best All-Around Cookware

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

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

Why it’s great:

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

What to watch:

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

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

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

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

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

Why it’s great:

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

What to watch:

Heavy and can chip if dropped

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

4. Nonstick Cookware – Use Wisely

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

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

Why it’s great:

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

What to watch:

Avoid metal utensils
Replace once the coating chips or peels

Best for: Eggs, delicate fish, and reheats.

5. Glass for Baking

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

Why it’s great:

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

What to watch:

Replace if chipped or cracked

Best for: Casseroles, baked vegetables, and desserts.

Cookware to Avoid When Possible

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

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

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

The Functional Elements Takeaway

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

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

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

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

Frequently Asked Questions I Get About Cookware

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

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

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

Final Thought

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

Be strategic about your cookware, just like you are about your food. And remember ...

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

Jaime Rothermich, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net
If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

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

Why We Throw Medicine Balls

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

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

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

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

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

1. Power and Explosiveness

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

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

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

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

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

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

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

2. Core Strength and Stability

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

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

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

3. Functional Fitness and Real-World Strength

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

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

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

4. Safe and Scalable for All Ages

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

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

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

For adults, it preserves athleticism and combats power loss.

For older adults, it helps maintain independence and mobility.

The Bottom Line

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

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

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

Need help incorporating power training into your program?

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

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

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

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

My Top 5 AI Prompts to Make Nutrition Simpler

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

For example:

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

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

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

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

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

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

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

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

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

Jaime's Macros

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

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

Wrapping It Up

Nutrition is equal parts math and psychology.

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

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

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

And remember ...

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

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

Functional Elements Training & Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

www.functionalelements.net

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

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

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

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

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

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

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

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

What Is Group Training?

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

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

Benefits of Group Training:

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

What Is 1-on-1 Training?

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

Benefits of 1-on-1 Training:

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

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

Both can — if you’re consistent.

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

Research and experience both show:

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

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

Your Next Step: Find What Fits You

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

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

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