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

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.

#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

www.functionalelements.net

#JaimeRDLD 3/31/25 #JaimeRDLD 3/31/25

Can Protein Make You Harder To Kill?

TOP 3 REASONS PROTEIN BOOSTS LONGEVITY & QUALITY OF LIFE AS WE AGE

Unfortunately, aging is inevitable.

But the rate at which we age—and the quality of our years—is something we have more control over than we think.

When it comes to aging well—staying active, sharp, and independent—it’s not about fad diets, miracle supplements or medications (rhymes with mOzempic!), or chasing your high school weight.

It’s about building a strong, resilient foundation. One that makes you harder to kill. And it starts with one key player:

Protein.

Let’s build a body that doesn’t just survive over time—but thrives through it.

Let me just say it: protein is non-negotiable. And protein isn’t magic, but it might be as close as we get.

You’ve heard me preach it before (over and over and over again!), but let’s take a deeper dive. Specifically, why as we age, protein matters more than ever.

Here are my Top 3 Reasons getting enough protein is a must if you want to improve your longevity and quality of life:

1. MUSCLE = HEALTH INSURANCE

Let me channel my inner Dr. Gabrielle Lyon for a moment: “Muscle is the organ of longevity.” (I just listened to her podcast.)

That’s not just a clever phrase. It’s science.

As we age, we naturally lose muscle mass—a condition called sarcopenia.

But it’s not just about looking toned or being able to lift heavy things.

Losing muscle = losing mobility, strength, balance, and independence. And guess what? The #1 way to prevent that decline is protein.

Your muscle is your body’s savings account. You need to deposit into it regularly (with protein + resistance training) so you can withdraw when life throws curveballs—illness, injury, or stress.

Because if you ever get sick or hospitalized, the stronger you are going in, the better chance you have coming out.

So yeah… that daily protein shake? That’s an investment.

2. PROTEIN PRESERVES METABOLISM & SUPPORTS FAT LOSS

One thing I constantly tell clients: your metabolism doesn’t just “slow down” because you’re getting older. It slows because we move less, eat poorly, and lose muscle.

Protein helps fix all of that.

It’s more thermogenic than carbs or fats—meaning your body uses more energy just digesting it. Plus, it keeps you full, helps control cravings, and protects the muscle mass you’re working so hard to keep.

If you’re eating in an energy deficit (especially over 40), protein becomes even more essential. Why? Because when calories are low, your body will start pulling from somewhere. If you’re not giving it enough protein, it’ll take from muscle.

And that’s the exact opposite of what we want.

Muscle lost during weight loss = metabolism gone with it.

Keep your protein high. Keep your muscle. Keep your burn.

3. BETTER PROTEIN = BETTER BRAIN, BONES & BIOMARKERS

Let’s zoom out from biceps and triceps for a second.

Research shows that skeletal muscle is tightly connected to immune function, insulin sensitivity, and even brain health.

Not getting enough protein? You’re not just risking frailty—you’re increasing your risk for chronic diseases like Type 2 diabetes, osteoporosis, cognitive decline, and more.

And don’t forget: protein is made up of amino acids—those little building blocks your body uses for everything from hormones to enzymes to neurotransmitters.

That means mood, focus, energy, and even sleep can be impacted by whether you’re hitting your daily needs.

More protein = more resilience across the board. (Again, harder to kill!)

HOW MUCH PROTEIN IS ENOUGH?

Like I always say: “Give your body what it needs, when it needs it.”

But what does that mean in numbers?

While it’s always individualized, a good ballpark as we age is 1.6–2.3g of protein per kg of lean body mass. (Or in real talk: shoot for 30–40g of high-quality protein 3–4x per day.)

And remember: PROTEIN FIRST. Every meal, every snack.

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 3/24/25 J. Antonio Muyco III 3/24/25

How Clients Use Us…Individualized Training Solutions

3 DIFFERENT WAY OUR CLIENTS USE PERSONAL TRAINING

One of the most common questions I get when I tell people I work in personal training, is “What gym do you work at?”

My reply?

“I am part-owner of a fitness and nutrition facility named Functional Elements. We provide 1-on-1 personal training and small group training. We want to teach people the importance and benefits of incorporating strength training in their lives.”

But just how do clients use us? There are a few different ways, depending on each client’s unique needs, objectives, budget, schedule, etc.

OPTION #1: WEEKLY TRAINING SESSIONS

Our regular, weekly clients seek the highest level of expert guidance and support. They want to ensure they are training with proper technique each and every time to avoid injuries and maximize the effectiveness of their training program.

Whether our weekly training clients train one-on-one or in a Micro-Group Training setting, we motivate them and guide them personally through their 8-10 week program in order to achieve results.

You want the highest level of instruction and accountability? This is how to do it. And our weekly personal training clients see us anywhere from one to four+ hours per week, depending on their needs and objectives.

OPTION #2: MONTHLY OR ‘AS NEEDED’ PERSONAL TRAINING CHECK INS

Some clients may just need a little, consistent guidance and can be motivated to execute their training program themselves.

We love and look forward to these clients, as well, because when we see them, we love seeing the progress they have made.

Our monthly or ‘as needed’ personal training clients get prescribed a training program based on their goals and InBody results. They perform the program mainly on their own, but train with us as needed, usually 1-2 times per month, during their 8-10 week program to help ensure technique, form, and progression are on point. When their 8-10 week program is up, we prescribe a new program and start the cycle again.

OPTION #3: BENCHMARKING AND PROGRAM DEVELOPMENT

Not all clients have the budget, schedule, or geographic ability to use our personal training services on a consistent basis. However, they still need/want guidance and accountability.

We provide that as well.

These clients visit us initially for our 14-Day 360° to get a comprehensive idea of who they are and what they need. This includes a full InBody scan to get nearly 20 key data points that can be used for benchmarking moving forward as we track progression.

We can also design a custom program for these clients who ultimately use the knowledge and plan they’ve gained with us through the 14-Day 360° to train on their own for 8-10 weeks.

When 8-10 weeks is up, they revisit us for InBody benchmarking and key insights from our team regarding results, troubleshooting, and a plan of how to move forward for the next 8-10 weeks.

No matter how our personal training clients use us, our job as Functional Elements’ coaches is to guide, motivate and benchmark - and we’re proud to have these various options to meet the needs of just about anyone.

Need help with guidance, motivation, and accountability with your training regimen? Let us know … it’s what we do!

And 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 3/17/25 #JaimeRDLD 3/17/25

I’m 50 … Here’s What I’m Doing to Help Boost MY Longevity

Turning 50 has a way of making you take inventory.

Where I’ve been, where I am now, and—most importantly—where I’m going.

I’ve spent my career helping people improve their health, strength, and nutrition. But now, at 50, longevity isn’t just something I talk about with clients—it’s personal.

I want to be strong at 60. Capable at 70. And independent at 80+.

That means making choices right now that my future self will thank me for.

So, here’s what I’m doing to help boost my longevity:

1. Prioritizing Strength Training

Muscle isn’t just about looking fit. It’s about staying functional—lifting, carrying, and moving without pain or limitation. Basically, doing what I want to do when I want to do it (including beating my kids in whatever sport we're playing...but that's becoming more difficult!)

The research is clear: More muscle means better mobility, reduced risk of falls, and even improved metabolism as we age.

I lift 4-5x per week, focusing on big compound movements—squats, deadlifts, presses, lunges, carries, and rows. Functional movements that matter.

And if you’re not lifting yet? Start. Even 2x per week can make a huge difference over time.

2. Eating More Protein (and Less Processed Junk)

As we age, muscle loss accelerates—unless we actively fight it.

That’s why I aim for at least 1g of protein per pound of lean body mass daily. It’s not just about “hitting a number”—it’s about maintaining strength, keeping bones dense, and ensuring I recover well from workouts.

Here’s how I make sure I hit my numbers:
-Prioritizing protein in every meal
-Eating plenty of whole foods (lean meats-plenty of red meat, a lot of eggs, Greek - yogurt, cottage cheese-sometimes, etc.)
-Using whey protein to fill in gaps when needed

At the same time, I’m cutting back on ultra-processed foods—they’re easy calories, too easy, with little nutritional value. I still enjoy life, but I make my “treats” occasional, not daily.

3. Optimizing Sleep

Longevity isn’t just about diet and exercise. It’s about recovery.

I used to think I could power through on 5-6 hours of sleep. Not anymore.

Now, I aim for 7-8 hours per night—because I know the benefits:
-Better hormone balance
-More muscle retention
-Sharper mental focus (brain recovery)
-Improved immune function

I keep it simple:
-No screens 30-60 min before bed (I like to read)
-No caffeine past noon
-A consistent bedtime and wake-up time

4. Managing Stress (Instead of Letting It Manage Me)

Chronic stress is one of the biggest killers. It raises cortisol, impacts metabolism, and increases disease risk.

I can’t eliminate stress entirely—but I can control my response to it.

Lately, I’ve been making time for short daily walks (30 minutes or so), deep breathing/meditation, and simply unplugging. It doesn’t have to be complicated—just consistent.

5. Building a “Longevity Mindset”

Here’s the deal: Longevity isn’t about perfection. It’s about consistency over time.

I don’t crash diet. I don’t train to exhaustion. I don’t chase quick fixes.

Instead, I focus on small, sustainable habits that add up over time:
-Strength training regularly
-Eating whole, nutrient-dense foods (and don't overeat anything)
-Prioritizing sleep and recovery
-Managing stress before it manages me

Because when it comes to longevity, the best time to start was 10 years ago. The next best time? Right now.

So, if you’re 50 (or close) and wondering what you can do—start with the basics. They work.

And if you need help building your own long-term strategy, let me know.

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

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

functionalelements@gmail.com
www.functionalelements.net

J. Antonio Muyco III 3/10/25 J. Antonio Muyco III 3/10/25

It’s Not Just About the Scale: 3 Critical Fitness Benchmarks

The 3 Most Important Fitness Benchmarks You Should Be Monitoring

In the world of fitness, as we mentioned before, data is critical. If we cannot quantify progress, results and goals will not be achieved. For FE clients, our 8-10 week reassessments are key to our process. It tracks progress, but is also a great way to evaluate clients, coaches, and training programs.

Not just the number of the scale

Gone are the days of just jumping on the scale to monitor fitness goals and progress. There are too many factors that go into tracking fitness than just weight. Many of our clients’ goals are aligned with quality of life and longevity. So, our 3 pillars of training: strength, stability, and mobility are key factors of program development.

If we are talking about biometric data, our InBody Scans give us far more insight than just looking at body weight. Here are my Top 3 Biometric Benchmarks that you should be looking at:

Skeletal Muscle Mass

We hear it all the time. Clients say, “I want to get leaner.” When clients say this, what they really mean is I want to build skeletal muscle mass. There is a big difference between lean mass and skeletal muscle mass. When the term “lean mass” is used, it is referring to fat free mass. Lean body mass is composed of organs, skin, bones, total body water, and muscle. Because lean body mass comprises so many things, any change in weight of these areas can be recorded as changes in lean body mass. Keep in mind, the weight of your organs will not change much. Bone density is important, especially with individuals with osteopenia or osteoporosis, but over time, it will not significantly affect lean body mass. So, the two major focus points of lean body mass is water and muscle.

When people say I want to be leaner, it probably doesn’t mean I want to gain water weight. So, the big factor in getting leaner is increasing skeletal muscle mass. Of the 3 major muscle types – cardiac, smooth, and skeletal, skeletal muscle mass is the only type of muscle that you can actively grow and develop through proper exercise and nutrition.

Fat Mass

There can be another factor in getting leaner other than increasing skeletal muscle mass. That is decreasing fat mass. Fat mass refers to the total amount of body fat, including both essential and storage fat. Essential fat is necessary for bodily functions like protecting organs and regulating body temperature. It is found in areas like the brain, heart, and bone marrow. Storage fat is accumulated in adipose tissue and provides stored energy. Excessive storage fat, though, can contribute to obesity, cardiovascular disease, type 2 diabetes, and other diseases and health issues. Therefore, maintaining a healthy balance of fat mas through proper training and nutrition is crucial.

Visceral Fat

Not all fat is equal. As we mentioned there are 2 main kinds of fat (essential and storage). An excess of storage fat can lead to some major health problems. This excess storage fat can lead to an increase in visceral fat. Visceral fat is the excess fat that develops over time around the center of the body. Abdominal obesity surrounds your liver, intestines, stomach, and other internal organs.

Thus, it can affect the function of these important organs and greatly affect your overall health. And again, proper training and nutrition are the key to avoiding excess visceral fat.

We have come along way in the fitness industry. Gone are the days of monitoring your progress by stepping on that bathroom scale and seeing where the needle lands. There is a greater access to devices that monitor your overall body composition. Here at FE, we are fortunate to have the InBody 570 to properly track our biometrics. Our clients’ success is more than just tracking weight loss or weight gain. The kind of weight loss or gain is what counts for overall quality and longevity of life.

Need help with knowing your key biometric numbers? We are 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
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com
www.functionalelements.net

#JaimeRDLD 3/3/25 #JaimeRDLD 3/3/25

Beef Tallow vs. Seed Oils: Why Your Fries (and Your Health) Deserve Better

"Burger Chain Announces States Where Fries Have Been RFK'd."

Ha, interesting headline I recently came across, but it certainly worked ... I immediately dug in.

After reading the article, let’s talk about it—what we cook our food in. (And, if things go the way RFK Jr. would like when it comes to our food, I hope to read more articles like this one.)

For years, we’ve been told that seed oils (like soybean, canola, and corn oil) are the “healthier” option.

Meanwhile, good old-fashioned beef tallow got pushed to the side.

But now, people are waking up to the truth: seed oils aren’t the health heroes they were made out to be—and beef tallow might just be the upgrade your kitchen (and your body) needs.

So, what’s the deal? Let’s break it down.

1. Beef Tallow Can Handle the Heat (Seed Oils Can’t)

Ever heard that you shouldn’t cook with olive oil at high heat? That’s because it’s unstable, meaning it breaks down and creates harmful compounds when heated too much. Now, take that problem and multiply it with seed oils—which are even worse!

Seed oils are packed with polyunsaturated fats (PUFAs) that oxidize easily. When you heat them up—say, for frying or roasting—they produce inflammatory byproducts that have been linked to all sorts of health issues, including heart disease and cancer.

Beef tallow? Way more stable. It’s mostly saturated and monounsaturated fats, which hold up under heat like a champ. That means fewer toxic compounds in your food and a healthier choice for cooking.

2. Less Omega-6, Less Inflammation

Here’s something that might surprise you: too much omega-6 can cause inflammation.

And guess what’s LOADED with omega-6?

Yep, seed oils. The modern diet already contains way more omega-6s than we need, and this imbalance can fuel inflammation, weight gain, and chronic disease.

Beef tallow, on the other hand, has a much better balance of omega-6 to omega-3 fatty acids.

Translation? It helps keep inflammation down instead of adding fuel to the fire.

3. Real Nutrients, Real Benefits

Seed oils are pretty much empty calories—they offer little nutritional value beyond fat.

Meanwhile, beef tallow is actually a nutrient powerhouse. It naturally contains:

Vitamin A (for immune function and skin health)
Vitamin D (essential for bones and overall wellness)
Vitamin K2 (which helps calcium go where it belongs—your bones, not your arteries)

So, if you’re going to eat fat (which, spoiler, you should), why not choose one that actually has a greater benefit for your body?

4. No Sketchy Processing or Chemicals

Let’s talk about how seed oils are made—because it’s not pretty.

Most of them go through high-heat processing, chemical extractions (yep, petroleum solvents like hexane are used), and deodorizing to mask the rancid smell. Basically, they’re heavily processed industrial oils that have no place in our food.

Now, beef tallow? It’s literally just rendered beef fat. That’s it. No weird chemicals, no heavy processing—just a traditional, natural fat that humans have used for centuries.

5. It Tastes Better—And You Know It

Alright, let’s be real—food cooked in beef tallow just tastes better. (This may be my opinion, but I think you'll agree.)

Remember when McDonald’s fries used to be insanely good?

That’s because they were fried in beef tallow (from 1940 until 1990). Then the anti-fat movement kicked in, and they switched to seed oils. Guess what? The fries never tasted the same again.

Now, more people (and even some restaurants) are going back to tallow—because not only is it better for you, but it also makes food taste incredible.

Time to Rethink Your Cooking Oil

I get it—making changes to your diet can feel overwhelming. But if there’s one simple swap that can make a difference, it’s this:

Ditch the seed oils and start cooking with beef tallow.

Your body will thank you. Your taste buds will thank you. And once you go back to real, natural fats, you’ll wonder why we ever ditched them in the first place.

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

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

functionalelements@gmail.com
www.functionalelements.net

J. Antonio Muyco III 2/24/25 J. Antonio Muyco III 2/24/25

InBody Score: Don’t train without it! Here’s why…

WHAT IS AN INBODY SCORE?

AND HOW CAN IT HELP ME ASSESS MY FITNESS TRAINING?

As a personal trainer at Functional Elements, data is critical. Why? Well, we cannot quantify what is not measured. Without periodic assessments and collecting strategic data from our clients, prescribing personal training programs is just a guess.

And what’s the main tool we use to collect such data? The InBody scan.

Clients simply step on, hold the handles for under a minute, and a plethora of key data – ranging from body fat and skeletal muscle mass to visceral fat level and basal metabolic rate – is generated.

Having this data at our fingertips for clients has helped us as personal trainers become even more effective, efficient and accurate. The scan even produces an overall ‘InBody Score’ that summarizes body composition including muscle, fat and water. We use that score with each client as an important benchmark between new training programs.

HOW IS THE INBODY SCORE CALCULATED?

The InBody score is calculated by comparing your body fat and lean body mass to healthy averages.

These healthy averages use standard weight determined by BMI (set at 22 kg/m² for males and 21.5 kg/m² for females) and body fat percentage (set as 15% for males and 23% for females).

The baseline InBody score is set at 80. Points are added to 80 when an individual has a greater healthy average amount of lean body mass or lower than healthy average amount of fat mass compared to someone with the same height and gender.

Points are subtracted from 80 when an individual has a lower than healthy average amount of lean body mass or higher than a healthy average amount of body fat mass compared to someone with the same height and gender.

HOW TO INTERPRET AN INBODY SCORE?

Scores above 80 points are considered to have a body composition balance. Scores below 80 points are considered to have less balanced composition of muscle and fat.

A score between 70-79 is considered average for a reasonably balanced person.

A score below 60 is considered a health risk.

A higher score indicates that you are healthy, active, and fit. A lower score indicates a lack of muscle or a tendency to be extremely underweight or overweight.

HOW CAN AN INBODY SCORE BE IMPROVED?

Gaining muscle and reducing body fat over time will increase your score. This is easier said than done, but as we always preach, BE CONSISTENT.

Consistency with training, nutrition, and recovery is the key for improvement. Develop healthy routines and your body, mind, and InBody score will greatly benefit.

Bottom line? The days of the scale as the key evaluation tool for fitness results are over. There are simply too many other data points that are as, or more important, than weight, that need to be factored in to results and evaluation.

The InBody s definitely your friend when it comes to fitness. At Functional Elements we offer InBody scans to the public whether you continue to train with us or not, and we have several people that simply come in three to four times per year to benchmark. If we can help you, let us know (it’s what we do!).

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

http://www.functionalelements.net

#JaimeRDLD 2/17/25 #JaimeRDLD 2/17/25

Inflammation: Hero AND Villain!

THE TRUTH ABOUT INFLAMMATION:

WHAT IS IT, HOW MUCH IS TOO MUCH, AND WHAT TO DO ABOUT IT

Inflammation—a word that gets thrown around often in health discussions—can be both a hero and a villain.

Here’s the good news: chronic inflammation is manageable! Small, intentional changes can significantly impact your health, such as:

Dial in Your Diet:
- Focus on anti-inflammatory foods like fatty fish (salmon, mackerel), leafy greens, berries, and nuts.
- Use spices like turmeric and ginger, which have powerful anti-inflammatory properties.
- Limit processed foods, sugary beverages, and refined carbs.(And don't over-consume!)
Move Daily:
- Physical activity (any kind) can lower inflammation. Whatever you choose, move daily...walk, strength train, yoga...anything.
Prioritize Sleep:
- Establish a bedtime routine and aim for 7–9 hours of quality sleep per night. Remember, sleep is when your body repairs and restores itself. Don't underestimate this factor.
Manage Stress:
- Incorporate stress-reducing practices like deep breathing (a simple practice is box breathing), yoga, or meditation into your daily routine. Even 5-10 minutes per day will help.
Limit Toxin Exposure:
- Choose natural, clean products when possible and be mindful of environmental pollutants. To help you with this, check out the Yuka App.

The Bottom Line

Inflammation is not inherently bad—it’s a sign your body is working to protect you.

The key is balance. Acute inflammation heals; chronic inflammation harms. With some simple, proactive steps, you can give your body the support it needs and reduce the risks associated with long-term inflammation.

Remember …

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

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

functionalelements@gmail.com
www.functionalelements.net