#JaimeRDLD 12/22/24 #JaimeRDLD 12/22/24

START NOW!…this holiday season.

Just STOP IT!, this holiday season

This time of year is hard!

Yes it is, but so what?

It doesn't mean you can't get results, or at minimum, not fall off the rails.

Combining the holidays with pursuing results is, no doubt, a challenge. It takes some discipline and sacrifice, and consistency. You'll "mess up". You'll tell yourself that the New Year is right around the corner.

But answer this, what's going to be different in this magical new year that could've changed last year?

My advice ... JUST STOP all the mental gymnastics right now.

Stop giving in to every indulgence just because "it's that time of year".

Stop pushing off starting your game plan until the "perfect" time.

And if you are ready to develop a process that will result in reaching your goals, stop making excuses and just go for it. Right now, in the heart of the most difficult time of year.

You don't have to be perfect because:

1) perfection is impossible to reach for a long duration, and
2) it can be mentally exhausting detrimental to building a long term process.

But, you can have some small wins ... not eating as much as usual at a party ... limiting overall weekly alcohol intake (sticking to a drink per week budget) ... or create and implement a minimum number of exercise days/week even though you're busier than ever.

Whatever you do, just make it better than your default. You'll feel better. I promise.

And, by starting right now, we won't allow ourselves to fall into the old trap of the dreaded (and many times extreme) New Year's Resolution.

On that note, happy holidays everyone.

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
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 12/20/24 J. Antonio Muyco III 12/20/24

MENTAL HEALTH benefits of exercise

The Mental Health Benefits of Exercise

We all know the health benefits of exercise and developing a consistent training regimen. In my 22 years of coaching and developing training programs for clients, the #1 goal of clientele is to improve their overall health and fitness. There could be a range of physical goals such as weight loss, strength development, better mobility, etc. More and more, though, our clients end their list of goals with, “I just want to FEEL better.” Training can in fact make you “feel” better.

Consistent exercise can boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more.

How Does Exercise Improve Mental Health?

Sure, most people come to us to improve their physical health, trim their waistline, or gain muscle mass. But that may not be what motivates them in the long run. Our clients who see us regularly do so because training gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more positive about themselves and their livelihood.

Exercise and Depression

Studies have shown that exercise can treat mild to moderate depression as effectively as an anti-depressant medication, and without the side effects. One study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. How does this happen? Exercise promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel really good.

Exercise and Anxiety

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.

Exercise and Stress

When you feel stressed, there are a number of reactions you may feel. Your muscles may tense up, especially in your face, neck and shoulders, leaving you with back or neck pain and could result in a headache. You may feel tightness in your chest, increased pulse and heart rate, or muscle cramps. The worry and discomfort of all these physical symptoms can lead to a vicious cycle of stress.

Exercise can be the key to break this cycle. Beyond releasing endorphins in the brain, physical activity helps relax the muscle and relieve tension in the body. The body and mind are closely linked. When your body feels good, so too does your mind.

So next time you’re feeling down and need a boost. Get moving! Exercise may feel uncomfortable at the time but embrace the discomfort. Your body AND MIND will thank you later.

Need help in creating the right training program to increase those endorphins? We’re here to help. It’s what we do.

And remember…GIVE YOUR BODY WHAT IT NEEDS WHEN IT NEED IT!

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
http://www.functionalelements.net

#JaimeRDLD 12/10/24 #JaimeRDLD 12/10/24

Protein Diet Coke?

Have you ever poured a vanilla Fairlife Protein Shake into a large cup of Diet Coke?

Me neither. I've never even remotely thought about it, until I read this article.

Apparently, it's all the rage on TikTok. And as a dietitian, I had to chime in with a few thoughts.

On face value, Diet Coke is a less than healthy medium to improve your daily protein intake.

However, nutrition is not black and white. It's relative. If a client is a chronic soda drinker, switching from regular soda to diet may be a good step towards losing weight and improving health (due to the reduction in caloric intake).

Of course, I'm always a fan of improving protein intake. But is this the best way to do it?

Again, it depends on a person's starting point. If daily protein intake is low, and this 26g increase provides a net benefit of better recovery, improved strength, and increased skeletal muscle mass, then it's possible this drink concoction may be an acceptable route.

But if I'm replacing an egg omelet that contains spinach, bell peppers, and onions, with Protein Diet Coke, it is now a net negative and possibly more detrimental to my health.

Lastly, beyond the Protein Diet Coke discussion, I disagree with the featured dietitian's advice on protein needs.

"If you're meeting your caloric needs ... you're meeting your protein needs." And, "we as human beings who are not elite athletes generally do not need extra protein", are two of the statements I challenge.

In regard to the general population, the typical diet is of low quality, high in carbohydrate, and limited in consistent protein sources multiple times per day. Thus, high calorie doesn't always equal adequate protein.

And depending on a few factors like goals (i.e. weight loss or muscle/strength gain, under-muscled, over-muscled,etc.), age, activity level, recommended protein levels may change. We shouldn't go by the USDA data that recommends 10-35% of total calorie intake come from protein.

Instead, let's factor in all the categories mentioned, plus biometric data (like lean body mass and overall weight) to get a more accurate calculation and starting point for you and your needs. We may not be elite athletes, but that doesn't mean the old government recommendations are correct.

For example, 10% of a 2,000 calorie diet would only result in 50g of protein per day. A good starting point, without any data other than total body weight (or target body weight if the goal is weight loss), is to multiply Total or Target Body Weight ( in pounds) by .6-.8g protein per day.

If I weigh 165lbs, my daily protein intake floor is 99g protein/day. If my goal is to lose weight (dropping from 165lbs to 150lbs), I would then use 150lbs x .6-.8g = 90-120g/day.

Again, nutrition is not black and white. It's highly individualized, which is why I work daily with our personal training and nutrition clients at Functional Elements putting together plans that synch with their life, needs and goals. If we can be of assistance to you, let us know. It's what we do!

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
http://www.functionalelements.net

J. Antonio Muyco III 12/7/24 J. Antonio Muyco III 12/7/24

Lifting Heavy to Gain Muscle…Fact or Fiction?

I’M NOT LIFTING HEAVY…AM I STILL ABLE TO BUILD MUSCLE?

Recently I had a personal training client say, “I don’t feel like the weights I’m lifting are as heavy as what I should be lifting. Am I still building muscle?”

My response … do you feel like you’re working hard?

“Of course, I do.”

My simple answer is yes, you can still build muscle without lifting relatively heavy weight, as long as you’re pushing yourself through your workout.

FITNESS IS NOT BLACK AND WHITE

There can be different methods to achieve the same goal.

When it comes to building muscle, there are 3 basic principles …

1. You need to be able to create an adequate stimulus through your training to stress muscle.

2. You need to fuel your body properly to ensure muscle rebuilds.

3. You need to allow for sufficient recovery between sessions.

If these 3 principles are being met, then you are creating the ideal environment for muscle growth, no matter how heavy the weights are that you are lifting.

THE ROLE OF STRENGTH TRAINING

There are 3 basic strength and conditioning rules regarding rep ranges…

1. For strength development, perform 1-5 reps.

2. For muscular hypertrophy (growth), perform 6-12 reps.

3. For muscular endurance, 12 or more reps.

But let me stress again, it is not black and white.

A study performed by Brad Shoenfeld in the Journal of Strength and Conditioning showed that while lifting heavy will boost maximum strength, muscle gain can be achieved across all rep ranges.

Pushing yourself through more reps with lighter weight, can work just as well as doing fewer reps with heavier weight, as long as you’re challenging yourself and making consistent progress.

That progress doesn’t have to increase weight. It can be increasing reps or sets, decreasing rest periods, or changing how you’re doing the exercise. These changes can be varying up the rate of the movement (focus on the eccentric) or challenging your stability by putting your body in different positions, holding the weight in a different way, or using off-setting resistance.

You have to feel uncomfortable. Unfortunately, that’s a necessity to get results, and you signed up to get results.

But as I always stress, consistency is king. As long as you’re consistent with your training, nutrition, and recovery, results will happen.

And as far as what my personal training client mentioned earlier, she had a reassessment recently and she DID gain skeletal muscle mass.

So no, you don’t have to lift as heavy as the dude grunting his way through his bench press. As long as you’re feeling the burn and progressing properly you will build muscle.

Need help in creating the proper program with proper progressions? We’re here. It’s what we do.

And remember …

GIVE YOUR BODY WHAT IT NEED WHEN IT NEEDS IT!

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

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 11/26/24 #JaimeRDLD 11/26/24

5 Holiday Musts…to stay on track!

More food! More drink! Less exercise! Less sleep!

And, ultimately, more pounds ... whooo, let the holidays begin!

Wait, hold on ... it doesn't have to be this way (year in and year out).

Sure, it's easy to slip into this pattern this time of year, but it really comes down to three options or paths that you can choose:

OPTION #1: GAME ON

"Gimme everything ... 'tis the season and I'm gonna take full advantage. It's only five weeks or so ... how bad can it get? Plus, I promise to get right back at it January 1st with the very best workout and eating routine EVER!" (Hmmm, my spidey senses are tingling a bit here.)

OPTION #2: GAME OFF

"No holiday fun for me this year ... I'm staying home and not partaking one bit. It's all about reaching my goals and no holiday fun is going to get in my way." (I applaud the commitment ... but is it really feasible? And, it's a great time of year ... we only get so many holiday seasons in our lifetime ... do you really want to skip it?)

OPTION #3: TONE IT DOWN A NOTCH!

"I'm going to enjoy myself, but within reason and within my personalized parameters of what I know my body needs, and when it needs it."

Ah yes, #3 is Christmas music to my ears and a place I think most of our personal training and nutrition clients at Functional Elements hope to be.

Is it doable? Of course. I've been there myself, many times. I've also seen clients CRUSH it with a wonderful balance this time of year.

In fact, we run an annual campaign at Functional Elements this time of year called the DRIVE FOR 5 where clients commit to LOSING five pounds in between Thanksgiving & New Years ... without trying to implement an "all-or-nothing" mindset (which can be brutal and self defeating during the most wonderful time of the year). Most are successful.

So, how can we do this? How can we enjoy the festivities while not going off the rails?

If you want my #1 overall recommendation as a dietitian, it's KNOW WHAT YOUR PERSONAL DAILY CALORIC GOAL is.

If you know this number/range, you can easily begin to fit the obligations, festivities and temptations of the season into it.

For example, if my personal daily caloric goal (based on maintenance, not weight loss) was 2,500 calories, I could manage, rearrange or prioritize my eating/drinking throughout the day to balance festivities, without going over.

But let's scale things back to an even simpler level. There are a few things just about anyone can easily do this time of year to help balance out the demands of the season with your fitness. I've put together the following checklist ... how many can YOU commit to?

Drink three liters of water daily
Lift weights (strength training) three days per week (four is even better)
Walk at least 7,000 steps per day
Sleep at least seven hours per night
Get at least 10 minutes of sunlight (preferably morning)

Pretty simple, right? Can you handle all of 'em? My guess is YES, easily.

Commit to these non-negotiables, consistently, and my bet is you will be better off entering January 1, 2025. Sure, there's more you can do, but these are great starting actions.

And if you need help determining your daily caloric goal/range, let me know ... I can help. (It's what I do!)

Have a great Thanksgiving and holiday season everyone. It's my favorite time of year ... and hopefully yours too!

As always, 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

314.518.4875

functionalelements@gmail.com

www.functionalelements.net

#JaimeRDLD 11/22/24 #JaimeRDLD 11/22/24

The Protein Bar Dilemma

"What's the best protein bar available?”

Ha, everyone wants to know this … as a registered dietitian here in the St. Louis area, I’m asked all the time.

But it’s not a simple answer.

First, what defines a protein bar?

Many times people refer to any supplement bar as a "protein bar", even if it contains very little protein.

In my professional opinion, a protein bar should contain at least 15g (preferably more) of protein. This alone eliminates quite a few bars on the market.

In general, I'm not a huge fan. No doubt, there are a few out there that have a good amount of protein (20-30g) and taste great.

Will they fill your protein needs? Of course.

Are they the cleanest, healthiest things to choose? The answer is no.

Does this mean we should avoid them at all cost?

That answer is also no. It's really just a personal preference.

Heck, we at Functional Elements Training & Nutrition carry 1st Phorm Level One bars.

Are they the best of the best? Not necessarily. But they are a good source of protein with an ingredient list I personally feel is, for the most part, tolerable (they are very tasty too!). If a personal training client needs a quick post-workout protein source because access to a post-workout meal is scarce, we can use this as a gap filler.

Since I don't consume protein bars on a daily basis, I'm more focused on the totality of my diet as a whole, rather than the quality of bar I may have occasionally.

The net benefit of that protein intake post-workout, or to fill in a gap because of a missed meal, is of greater importance to me.

Now, if the quality and health aspect of all these bars are concerning to you, there are other quick options that can feed your need.

Check out the 1st Phorm Beef Sticks … good ingredient list and contains 20g of protein per stick. (We also carry these at Functional Elements for our fitness clients.)

Or maybe give an Epic Bar a try. However, if you're wanting to reach a 20g+ serving of protein, then you may need two. The Epic bars typically contain 8-12g per bar, depending on the flavor.

Finally, stop calling a bar that contains little to NO protein, a protein bar!

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

314.518.4875

functionalelements@gmail.com

www.functionalelements.net

J. Antonio Muyco III 11/15/24 J. Antonio Muyco III 11/15/24

Carrie Underwood’s Workout…is NOT your Workout!

3 Reasons Why Carrie Underwood’s Workout Isn’t “Your” Workout

I recently came across an article titled “Yes, You Can Do Carrie Underwood’s Exact Leg Workout”, on Yahoo’s homepage. Yes, I’m an old man and still use a Yahoo email. But being a fitness professional, it peaked my fancy, and I clicked on it. The title made me skeptical since I believe in tailoring training programs to each individual’s specific needs and training experience.

And my skepticism came to light. The article is on E! news website, and a reporter from E! was interviewing Carrie Underwood’s fitness coach. I’m sure she’s great at what she does and is very successful, but I question her motive of using this platform with a title like that. And sure enough, at the end of the article she was promoting her own fitness app with parts of Carrie Underwood’s training regime. I’m a firm believer that every “body’s” different. The way each of our bodies is structured leads to different movement capabilities. So yes, it may seem awesome to see that you can do Carrie Underwood’s workout, but here are…

3 main things to consider first:

1. Fitness Level and Training History

I rank this as my number one because it is the main thing I think about when tailoring a fitness program. There’s a huge difference between being sedentary, being moderately active, and being extremely active. When designing a program, my knowledge of a person’s fitness level and training experience is crucial to making decisions on exercise selection, intensity, and proper progressions in order to attain that individual’s health and fitness goals. So, before you grab a set of 25 lb. dumbbells and mimic Carrie Underwood’s squats and lunges, consider she is a celebrity and training is part of her job, while you are coming off balancing your own job, family, stress, and other factors to make training part of your life.

2. Injury History and Movement Limitations

Imagine opening a fitness app for the first time, excited and motivated to get started, and the first movement is a dumbbell walking lunge. You try it and instantly collapse because of knee and low back pain. Now you are discouraged you can’t perform the movement and even worse yet, get injured. Knowing your own injury history and movement limitations is key to what exercises to perform. At FE, we are firm believers that everyone should be able to perform the 6 Foundational Movements (squat, hinge, lunge, push, pull, carry), but most importantly perform them effectively and pain free. If you are not efficient at them, we need to find out why, and it’s probably one of, or a combination of these 3 things: lack of strength, lack of stability, or lack of mobility. If you feel pain, we need to identify the pain and modify the movement to be able to do it pain free. These 6 movements are critical to daily living, so it’s important to find ways to modify the movement and not just dismiss and ignore it.

3. Goals and Lifestyle

Ok, I cheated and included two factors in #3. But both are important in designing a proper training program. Goals are key because a person looking for strictly weight loss and a person looking for strictly strength and power gain will have different programs and progressions (of course, nutrition is also key in attaining these goals). Lifestyle and time considerations are also important. I always ask clients who are deciding how many times a week they should strength train, and what they can consistently commit to training. If an individual optimistically says they can strength train 4 times a week, but realistically, they are only doing 2 times a week, the program I designed for 4 times a week is not going to work as well as if I designed a program for 2 times a week. So, consider your own goals and time commitment in order to have a successful training routine.

One of the coolest things I see at FE, is seeing a new client coming off years of being sedentary. They come looking just to improve their overall health and fitness, lose weight, and just being able to move better. They work hard and commit to their training. After several months of strength training 2 times a week, with daily walking, they see their bodies and energy levels change, and their goals change as well. Now, they look to gain more strength, increase skeletal muscle mass, and be more athletic and train 3-4 times per week. And it all starts with tailoring a training program for your own needs and goals, not from trying to mimic Carrie Underwood.

Need help in creating a training program 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

Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 11/6/24 #JaimeRDLD 11/6/24

I’m a Dieitian, and THIS is How Much Protein I Eat

A huge topic amongst our Functional Elements’ clientele is protein.

It typically starts with something like, “Jaime, how much protein do you eat per day?”

It’s an easy question for me to answer, but let’s first explore WHY it’s such an important question.

Protein is a vital component to our results. You want to build strength? Protein is key. You want to build muscle mass? Protein is key. Heck, even if your goal is weight loss, protein is key!

Eating the optimal amount of protein can result in muscle maintenance or gain, increased satiety within meals, and is part of and the building block of all enzymes and chemical reactions in the body.

But HOW MUCH protein is needed to correlate with desired results?

It’s a question I, as a registered dietitian, answer for my clients every day. And let me stress, it is an individualized number. How much I consume or how much your neighbor should consume are probably gonna be totally different answers than how much protein you should consume.

But to give you a general idea, let me walk through my personal, daily consumption.

The first thing that’s important is what I’m trying to accomplish at the moment. If I'm trying to MAINTAIN my overall weight, my protein intake is a little less than if I'm trying to LOSE body fat.

Simply put, if I'm trying to lose weight I need to find an energy deficit. The greater my energy deficit, the higher my protein consumption must be to offset protein/muscle being used as energy.

If I'm trying to maintain weight and muscle mass, I'll use my lean body mass of ~150lbs (68kg) multiplied by 1.8g/kg protein, equalling a minimum of 120g/day.

On the other side of the coin, if I'm trying to lose weight/body fat mass and maintain or increase muscle mass, I'll use the same lean body mass amount (68kg) multiplied by 2.3g/kg, equalling ~160g/day.

That's a 40g range in daily protein intake dependent on my goal!

Either way, assuming 120-160g is my target, how do I make sure I get there get there?

First, every time I eat, I have a PROTEIN-FIRST focus.

I'll shoot for 4 meals/snack per day of 30-40g/meal. This can come from something as simple as a whey protein isolate powder to more "real" food options like ground beef, eggs (a lot of them), yogurt, a little fish, a little chicken (I'm sick of chicken!), and tofu, occasionally.

(Sidenote: Meat/fish = about 7g/ounce; 1 egg = about 6g)

Whether you're trying to lose weight while maintaining muscle (you should always try to maintain muscle), trying to gain strength and bone mineral density, or just trying to stay in shape and maintain what you have, eating enough protein is a key component.

It takes awareness and discipline over a long period of time. So be patient and the results will come to you.

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

http://www.functionalelements.net

J. Antonio Muyco III 10/31/24 J. Antonio Muyco III 10/31/24

Does Sweat Define Your Workout?

If I DON’T SWEAT, IS IT STILL A GOOD WORKOUT?

We’ve all been there. Asking ourselves, “do I train hard enough? I’m not profusely sweating.”

For some people, they use the amount of their own perspiration as a barometer of the success or intensity of a workout.

Well, that’s not necessarily the case. Here’s why.

WHAT IS THE FUNCTION OF SWEAT IN A WORKOUT?

Sweating is simply your body’s way of regulating body temperature. It can vary within each individual.

Of course, there are some environmental factors such as external temperature and humidity that play a big role. And some factors that are just there because of you being you, like genetics and stress levels.

Here are other factors that can determine the amount of sweat produced:

 Body Size: Bigger people generate more heat, hence more sweat.

 Age: The body generally becomes less tolerant to heat as you age. Sweat glands change with age, reducing the body’s ability to cool itself effectively.

 Muscle Mass: Muscle mass produces more heat than fat. So even if two people weigh the same, their sweat rate will differ based on their percentage of body mass.

 Health status: Several health conditions and life stages like having the cold, flu, mental health conditions, or hormone fluctuations can impact how much you sweat.

 Fitness level: Individuals with higher fitness levels may sweat more than their-less fit counterparts. However, if the two are performing the same task, the less-fit person may sweat more because they must expend more energy to perform the same task.

SO, IS SWEAT REALLY A WAY TO MEASURE FITNESS?

Yes and no.

You should use it to determine how proficient you’re becoming with a workout and certain type of movement. Use it to evaluate yourself regarding if you’re stronger, more stable, or more mobile with the same movement patterns over time, and not how successful your training session was.

Paradoxically, the more proficient you become with a certain movement pattern, you may find yourself sweating less, even though you’re able to push your intensity level more. Over time, your body will adapt to the challenge.

It’s very possible to start off finding a new training session or movement pattern really difficult, resulting in a sweaty mess. But that may simply be a function of your body not being use to that type of activation.

ARE THERE UPSIDES TO SWEATING BESIDES COOLING OFF?

From a fitness perspective, not really.

Though it’s true that sweating can go hand in hand with many beneficial things about exercise, and that thermoregulation is a critical part of recovery and endurance, do not use it to determine if your session was successful or not.

Base your workout results on your own intensity level and proper progressions within your training program. So, no, you do not have to look like Michael J. Fox playing high school basketball in Teen Wolf, to have a great workout.

Need help in creating the proper training program for you? We’re here. It’s what we do and our 14-day 360 is a great place to start!

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 10/24/24 #JaimeRDLD 10/24/24

CREATINE…Should I Take It?

As a dietitian, I get questions daily from my nutrition and personal training clients.

Lately, many of their questions have revolved around creatine. Is it something that should be taken? Will it help them? Or should it be avoided?

Great questions. Below are my personal thoughts on basic creatine questions that might help you decide if it's something that should be on your radar.

WHAT IS CREATINE?

Creatine is a naturally occurring compound that is a major player in the quick production of energy, or ATP (Adenosine Triphosphate), in every one of our cells. We wouldn't be able to live for even a few seconds if our ATP production ceased.

Creatine is one of the most, and longest, studied supplements in history. The first findings were in 1835, by a French scientist named Michele-Eugene Chevreul, when he extracted it from meat. Needless to say, it's been around a long time and so much is now known about creatine’s effects.

SHOULD YOU TAKE CREATINE?

Let's cut to the chase. Is creatine something you should take?

That's certainly a question I defer to an individual's personal situation. But, in general, I am a big fan and often recommend it.

Creatine is most popular for its effect on skeletal muscle growth. Creatine saturates the muscle cells and provides access to a greater reservoir of energy, leading to more work potential. In essence, you'll be able to work out harder which will eventually lead to the end product of muscle growth.

And as I always preach, we NEED to build up as much muscle mass as possible resulting in a larger skeletal muscle mass retirement account.

IS THERE MORE TO CREATINE THAN MUSCLE GROWTH?

Would muscle growth in and of itself be enough for me to recommend creatine supplementation?

YES. However, over the past few years, even more evidence for the case of creatine supplementation has been presented.

According to Layne Nortin, PhD: With respect to cognitive ability, creatine may have implications for improving acute mental performance as well as long term prevention of cognitive decline. As mentioned above, creatine acts as a quick energy supply for muscle cells, but also brain cells. This energy pathway becomes more important during times when our brain is being used for stressful tasks.

In addition to the benefits of creatine on mental performance, it seems to also have benefits for several mental/neurological conditions. Several studies have shown that creatine supplementation leads to improvements in cases of depression, anxiety/PTSD, and fibromyalgia, as well as Parkinson’s and Huntington’s disease. This certainly gives great evidence that creatine may be as important in the brain as it is in the muscles.

ARE THERE TYPES OF CREATINE I SHOULD LOOK FOR?

At this point, you're probably "sold" on the idea of creatine supplementation. So what should you look for?

My recommendation is a simple 100% creatine monohydrate. My go-to is from the Bulk Supplements company. What about all the other additions such as branched chain amino acids, this vitamin, or that mineral? Nope! All we're looking for is a full saturation of the muscle, and creatine monohydrate is all that’s needed.

HOW MUCH CREATINE SHOULD BE TAKEN?

How much and when should I take it? Again, let's not over think this. Five grams per day consistently. It doesn't have to be taken at some magical time (pre-workout or post-workout). JUST BE CONSISTENT! And within a few weeks to a month you may be feeling the effects, assuming you're eating well, training hard, and sleeping appropriately.

Is creatine right for you? For most cases I say GO GET IT! But as always it comes down to the individual and your unique situation. So, my first and most important recommendation is find a good quality dietitian (I know of a good one!) and have them help you put together a comprehensive meal/supplement plan and see how/if it can work for you!

As always ... 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

functionalelements@gmail.com

http://www.functionalelements.net

J. Antonio Muyco III 10/18/24 J. Antonio Muyco III 10/18/24

Why Females Need to Strength Train (3 Myths Debunked)

Debunking 3 Myths Why Women Avoid Strength Training

Strength training is key for everyone’s health.

And yes ladies, that includes YOU.

I single you out because for so long strength training came with a bit of a stigma. Guys were often the ones in the weight training side of the gym, while ladies were more so in the cardio section or in a yoga/Pilates class.

Collectively, we’ve recently started to come around on that way of thinking (thank goodness!). We’ve noticed it firsthand in our personal training clients at Functional Elements as women have become much more interested in getting stronger and more “toned”.

We’re very fortunate at Functional Elements to have an opportunity to educate all of our clients, male and female, about the importance of skeletal muscle mass – especially as we age.

And while a variety of exercise types and movements are beneficial, we believe strength training is most important because of its direct impact on body composition.

That being said, myths about female strength training are prevalent. We have new clients all the time who are still scared to incorporate weights or resistance training.

Below are the TOP THREE MYTHS about female strength training we hear most often that I’d like to debunk in an effort to encourage more women to start doing it!

1. LIFTING WEIGHTS WILL CAUSE ME TO “LOOK BULKY”

You know, “bulky.” Big muscular arms and legs. Incorporate some consistent weight training and it’s bound to happen, right?

Nope. Not unless you really want it to.

To get ‘bulky’ from strength training would require a very specific, intense program (i.e. heavy weight training, hours and hours per week, and a subsequent caloric program to support it) done consistently over a long period of time.

But that’s not what most of our female personal training clients at Functional Elements (or in general) are looking for. They want some tone. They want lean muscle. And we design programs specifically for this goal.

Even so, in some cases there is a chance that strength training will cause you to gain some weight. But that’s not necessarily a bad thing if that gain comes in the form of lean body mass.

This can make you look and feel leaner, and more toned … here’s why:

Muscle is less dense than fat, meaning it takes up less space on your body.

By losing fat and gaining muscle you can weigh the same, or even gain a little bit, but you will actually be “slimmer” than you were.

Think of weight training as an investment that pays serious dividends down the road. The more muscle you can accumulate, the more calories and fat your body can burn over time.

Don’t look at your goals as what you’re not losing but focus on what you’re gaining, both physically and emotionally.

You will feel and be stronger and leaner.

2. STRENGTH TRAINING MEANS YOU HAVE TO LIFT HEAVY

Women may go to a gym a feel intimidated seeing men lifting big dumbbells, and this leads to a thought that to get results they need to do the same.

This can lead to a feeling of dejection and fear of injuries. I’ve seen it, and I’ve talked to plenty of female personal training clients who have felt this way at one time or another.

While one style of programming that involves heavy resistance and low reps can increase strength and muscle gain, studies have shown strength training in any form can lead to strength and muscle gain.

Strength training at whatever level can yield positive results. A well-designed program with proper progression is key to maximizing results.

3. I’M TOO OLD TO SEE BENEFITS FROM STRENGTH TRAINING

It’s never too late to start strength training.

In fact, it is critical at any age to avoid sarcopenia, the gradual loss of muscle mass.

For most women, sarcopenia begins after age 35. Contrary to popular beliefs, the loss of muscle mass and strength is less a function of aging, but more a product of inactivity.

The adage of “use it or lose it” is a great way to describe this occurrence.

A recent study (J Cachexia Sarcopenia Muscle; Morley, Anker, von Haehling, et al) shows that resistance training is the best way to prevent and reverse the loss of muscle for older adults.

Resistance training is the most effective and long-term strategy to preserve muscle and make positive changes in body composition.

In addition to strength gain and positive changes in body composition, strength training strengthens bones and joints and can reduce anxiety by improving body image.

So next time you feel like moving, instead of getting on that elliptical machine, pick up that dumbbell or kettlebell and get strong!

Before doing so, however, incorporating the right fitness program for you is KEY to results and a safer workout. Seek the help of a qualified professional (we know of a good one!) and help make sure what you are doing is on track for YOUR BODY and YOUR GOALS.

Our Functional Elements 14-day 360° is a great place to start!

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.co

http://www.functionalelements.net

#JaimeRDLD 10/10/24 #JaimeRDLD 10/10/24

“I’ve Been Like This For 95% of My Life.”

“I’ve Been Like This For 95% of My Life.”

An Adjustment Was Needed, Here’s What We Did ...

It all started January 3rd, 2024.

Lyanne came to us at Functional Elements Training & Nutrition to get into better shape. More specifically, to lose weight.

"I've been like this for 95% of my life", was a memorable quote that stuck with me during our initial meeting.

Lyanne has had a lifelong struggle with her weight. She signed up for our Functional Elements 14-Day 360, a comprehensive onboarding program for all new clients that includes wellness strategy, nutrition planning with a registered dietitian (me!), personal training sessions and Micro Group Training sessions.

At the end of the two-week program, she decided she wasn't ready to continue on with the personal or Micro Group Training.

But what she was ready for was accountability. So, instead of beginning with a full health and fitness program, we began with bi-weekly nutrition and accountability calls.

These calls were focused on building a process. We began with small, but consistent changes in nutrition with no focus on exercise. Lyanne built her foundation over the next few weeks and began losing weight. Nothing extreme or complicated took place.

Admittedly, Lyanne would always begin her weight loss journey by being all in and going hard … which eventually led to hitting a wall and reverting to her default settings.

This time, we put the brakes on that approach.

A couple of months into the accountability calls, Lyanne had her nutrition in check. It was working, and now she needed a bit more.

We added 15-20 minute walks to her schedule a few times per week. The weight loss continued.

Another month or two passed and the walking was ramping up. It became a daily activity and she felt she "needed" it.

Great progress was happening. There was a point in which Lyanne wanted to push harder into training and I actually had to hold her back. With all the progress, neither of us wanted her to fall back into old habits because of going too hard, too fast.

More time passed. Nutrition was still going strong, with only a few minor hiccups. Exercise was consistent and Lyanne, once again, was ready for a little more.

She began coming to Functional Elements one time per week for Micro Group Training - our highly-individualized, small group training sessions at Functional Elements of no more than eight participants at a time.

After a while, it became two to three times per week plus daily walking.

Lyanne was slowly but surely crushing her goal of losing weight, with more energy, motivation, and discipline.

All of this brings us to about six weeks ago when Lyanne made the statement, "I think I'd like to do a [sprint] triathlon”.

Wow. I was certainly very proud to hear this. But I needed to pump the brakes a bit once again.

"How about we just start with a 5K?", was my response. She agreed and we chose the MO Cowbell 5K.

Lyanne continued MGTs and turned the daily walks into walk/runs three or so times per week, bringing us to October 6th, 2024 … RACE DAY!

A few of us were there to support and run with her and, guess what, she CRUSHED it.

The pride she felt in her accomplishment was amazing. What an inspiration?!?!

Our entire Functional Elements team was so proud of her as well. Not just for dedicating to and finishing the race, but for locking into a new approach and staying with it for these past 10 months.

Yes, she reached her goal of running a 5K, but her improvement in health, energy, and confidence is the culmination of the work she's put in.

Her results speak for themselves. And she’s not finished.

Lyanne definitely wants more, and we are all confident she will reach whatever goal she puts her mind to.

In just 10 months, Lyanne:

LOST 56lbs
LOST 55.3lbs of body fat mass, while only losing 2.2lbs of Skeletal Muscle Mass (and 1.1lbs of Lean Body Mass)
LOST 14.6 percentage points in Body Fat Percentage
AND INCREASED 25 Inbody Points

EXTRAORDINARY!

I remember back to my initial meeting with Lyanne and her memorable remarks of being “like this for 95% of my life.” Lyanne is a great example of how sometimes it takes a simple adjustment to the approach to unleash results, mixed with simple strategy and accountability. If we can help find that adjustment for you, let us know. It’s what we do. And our 14-day 360° is a great place to start.

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

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 9/30/24 #JaimeRDLD 9/30/24

A REAL LIFE EXAMPLE of the importance of PROTEIN

Meet Amy. She’s a personal training and nutrition client of mine. Recently, it was time for her nine-week reassessment.

Overall, the data wasn't drastically different than previous assessments.

Some of my clients are disappointed with that. But not Amy. Depending on where you are in your fitness journey, maintenance can, and should, be a WIN.

Over the past year, Amy has pretty much maintained a small range regarding weight, body fat mass, and body fat percentage.

However, there was an aspect to these results we honed in on....Skeletal Muscle Mass (SMM).

This reassessment showed that SMM didn’t move much. But looking closer at the overall trend, it was decreasing slightly over the last 4 reassessments.

(As a side note, the slight increase in percent body fat wasn't necessarily due to an increase in body fat mass, but due to a small amount of muscle loss)

In the personal training and fitness world, this is the beauty of data. And the beauty of technology. Thanks to our InBody scans in every client reassessment, we are able to go well beyond the scale and monitor the bigger picture from multiple angles.

So, now seeing this trend, it was time for Amy and I to dig in.

Why had SMM been decreasing? We went down the list of fitness pillars … training, sleep, stress, and nutrition.

Over the past year, strength training and exercise had been consistent. Sleep had been good. And stress had been low.

So, what was left? Ah yes, nutrition.

And here we quickly found the issue. We went over Amy’s eating patterns and determined her protein intake had been off … consistently lower than it had been prior to the downward trend.

That’s how quick it can happen. That’s how important ALL FOUR fitness pillars are. And that’s how important the appropriate level of daily protein intake is for each and every one of us.

Moving forward, a minimum of 90g per day is the goal for Amy to reverse the trend and regain the muscle mass she has lost.

How did we come up with 90g per day? A combination of formulas and personal data/goals specific to Amy. (As a dietitian, it’s what I do!)

Is it a perfect science? Not necessarily. But you can bet over the next nine weeks we’ll keep a close eye and pay special attention to the data from her next reassessment. Adjustments may be necessary, we’ll see.

Bottom line, as we age, it becomes harder and harder to maintain (much less gain) SMM. Pay attention to your protein intake and your trends. Find a resource (we know of a good one!) to get YOUR data and let it guide you appropriately.

Remember this: what gets measured, gets managed!

As always … 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

@functionalelements

functionalelements@gmail.com

J. Antonio Muyco III 9/23/24 J. Antonio Muyco III 9/23/24

I’M WORKING HARD IN THE GYM, BUT NO RESULTS … WHY?

We all know the great benefits we get from strength training.

Whether you’re trying to increase strength, bone mass, lose weight, fight cardiovascular disease, or just improve your overall physical and mental health, strength training can be the one-stop-shop to improve your quality of life.

But can you do too much of it?

Heck ya. Overtraining is definitely a thing.

In fact, it’s so much of a thing that the term overtraining syndrome (OTS) has officially been coined. And it can actually cause the opposite effect you are trying to achieve.

WHAT ACTUALLY IS OVERTRAINING SYNDROME

The National Academy of Sports Medicine has described OTS as a condition in which an athlete or fitness client experiences fatigue, declining performance, and burnout.

Other symptoms could include mood changes, acute or chronic injuries, frequent illness, elevated blood pressure and resting heart rate, difficulty sleeping, and constant muscle soreness.

We have all experienced the feeling after an intense workout. Soreness, fatigue, stiffness can be felt after an intense session especially if a new variable has been introduced like a new program with new variations, more volume, more resistance.

It could last a few hours or even a few days, but after a bit of recovery and refueling time, you should feel energized, strong, motivated and ready to tackle the next session.

Symptoms of OTS, however, last longer than a few days and can vary.

HOW TO IDENTIFY OVERTRAINING SYNDROME

So are those negative feelings you might be having truly OTS?

Many life factors could be affecting you, not just your training. But training could exacerbate an underlying condition.

To help identify this, ask yourself the questions:

• Are you have difficulty sleeping?

• Has your resting heart been elevated?

• Have you been depriving yourself of enough good nutrients and fluids?

• Are you battling major life stress?

If the answers to these questions are “no” then you are ready to take on your next session with proper adjustments.

If the answers are “yes”, you may need to make major adjustments to your routine and tune in to how you’re recovering.

HOW TO FIGHT OVERTRAINING SYNDROME

If these negative signs of OTS last weeks, rest and recovery must take place.

But that doesn’t mean avoiding activity in general.

Light activities like walking or workouts that focus on mobility and recovery should be done and are recommended.

I know when I feel sluggish due to lack of sleep or stress, I adjust my workout routine to include more active recovery. I lean more on movements that focus on self-myofascial release, corrective exercises, mobility, and light muscular activation.

And when it comes to my personal training clients, if I notice any signs of OTS, asking them those simple questions I noted previously is key, and reassessing the program and tracking their body composition data will allow me to adjust for the situation.

These simple steps can be enough to overcome OTS and reinvigorate the body to get back to feeling strong, energized, and ready to take on life.

Bottom line, if your workouts aren’t moving the needle or, worst case scenario, are actually having an opposite effect to what you want, take a step back and reassess things.

And if you need help finding the roadblock or obstacle, let us know. It’s what we at Functional Elements 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.co

http://www.functionalelements.net

#JaimeRDLD 9/20/24 #JaimeRDLD 9/20/24

“It was my weekends…not my macros!”

LESS CAN BE MORE IN YOUR WEIGHT LOSS JOURNEY

I just finished speaking with a client regarding their nutrition. We'll call him "Joe".

Over the course of the last nine months, Joe has admirably lost 25lbs (approx.), but for the last two months he has been fairly stagnant.

So, we had a meeting to talk things through. Our plan was to figure out if calories, protein, carb, and fat were in line or if he needed to make adjustments to get over the hump.

But the meeting went in a different direction.

Our talk ended up having very little to do with his macros. They looked just fine to accomplish his weight loss goal.

So where did the discussion take us?

It took us to a little roadblock we found in Joe's small actions. You know, the ones you sometimes don't even notice. Almost unrecognizable.

The issue?

Weekends. They weren't making him GAIN weight necessarily ... but they also may not have been allowing him to LOSE it.

Now he wasn't exactly going off the rails each weekend. But things were definitely different for those two days of the week than the other five.

For example, he was generally reaching a weekly energy deficit of 1200 calories Monday through Friday, but recouping those 1200 calories by having a little more of this and a little more of that Saturday and Sunday.

And when that happens consistently week over week, it will make a difference.

We don't always realize how easy it is to find extra calories without noticing it.

In Joe's instance, there's no need to make things more complicated by digging deeper into the macros. For the next four weeks, Joe is going to simplify things.

We're not going to worry about the numbers, the macros, and analyzing every morsel Joe eats.

The focus is simply to be more aware of the weekend patterns and choices that are hindering progress. More than likely, with this small action, Joe will soon see his overall weight drop.

Many times, when we're shooting for a goal, and we don't see the results, it's so easy to dive deeper, want to do more, and create a more complicated game plan.

Instead, I like looking at how we can simplify the focus and process, and not lose sight of the forest due to the trees.

Simpler is better!

And if you need help finding the roadblock or obstacle to reaching your goal, let me know. It's what we at Functional Elements do!

Eat with a purpose...Be well!

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

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 9/10/24 #JaimeRDLD 9/10/24

My Eating Wasn’t Perfect! Now What?!?!

YOUR FITNESS JOURNEY DOES NOT

NEED TO BE PERFECT: HERE’S WHY

OK, so you've established your fitness goal.

You're motivated.

You've even food prepped for the week.

IT'S GO TIME … game on!!!

WHEN FITNESS MOTIVATION COMES CRASHING DOWN

You're on fire for the next few days, weeks, or even months. You are working out consistently, maybe on your own or with a personal trainer. And your nutrition is on point!

Then, something happens ...

Maybe it’s a party … travel …a holiday … or even a high stress day at work.

Whatever it is, it’s knocked you off your game - and the fire inside that seemed so strong is now extinguished.

You’ve now begun to miss workouts and your eating is ‘off.'

No point in continuing right? Why would there be … everything is seemingly ruined because you weren’t ‘PERFECT.'

IS YOUR FITNESS GOAL REALLY ABOUT PERFECTION THOUGH?

Hold on buckaroo. It's okay. Everything is NOT lost. The world isn’t ending. You've just had a little hiccup - and yes, you can still hit your goal.

As a registered dietitian, I go through this scenario often with clients. It’s a tough spot that has the potential to send an individual spiraling.

OR, better case scenario, it can be a realization that our fitness journey is never a straight line.

What I like to do here is quickly put things back in perspective with a couple of simple questions:

Am I trying to reach perfection with my fitness goal?
Or am I simply trying to make smart, long-term changes that will transform how I look, feel and move?

We all do it. We put a goal out there and then put that goal up on a pedestal.

By doing this, we get myopic about it, and anything less than perfection is a failure.

Therefore, if we make a mistake, we feel all is lost. It's demotivating. Trying to achieve perfection is the last thing I want you to do.

CHANGING YOUR MINDSET AROUND YOUR FITNESS GOAL

Let's take a step back. Yes, have your goal, but change your mindset and approach to it.

Think of your goal as a moment in time. Not the end all, be all. It's simply a step in the process of getting healthier (stronger, leaner, more mobile and flexible).

I want you to imagine your goal as a by-product of a greater process.

Develop a process of nutrition and a process of consistent activity, and the eventual result will be that goal you had once put up on a pedestal.

NUTRITION AND FITNESS AS A ‘PRACTICE'

We use the term "practice" when referring to yoga, meditation, and pilates. I'd like you to think of nutrition and fitness in the same vein. It takes education and time. Don’t get discouraged.

Develop, and then perform, a process of small, consistent actions daily. No matter how small. Then, when you're ready, layer in other small, consistent actions onto the foundation you've built.

Before you know it, you'll be on your way to feeling better, looking better, and healthier.

The bigger picture is this...trying to be perfect is a futile conquest. Life happens and perfection is never going to happen in the long term.

But, if you can focus on the process and progress, you will have room for error because one meal, one day, or one missed workout does not hamper the long-term benefit.

Give yourself some grace if you do go off track, or go out to dinner, or don't feel like a workout out that day, and make the next meal or day a fresh start.

You're just sticking with the process (not focusing on the moment in time of your goal).

Remember this, PROGRESS > PERFECTION.

EAT WITH A PURPOSE … BE WELL.

Jaime Rothermich RD CSSD LD PPSCxKB CSCS

@functionalelements

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 9/3/24 J. Antonio Muyco III 9/3/24

How should I structure my workouts?

WHAT IS THE IDEAL TRAINING SPLIT FOR MAXIMUM FITNESS

RESULTS?

It’s the magic question … just how should I put my personal program together on a weekly basis for the quickest and best results?

It’s what we in the business refer to as the ‘training split’ … how you design and break down a weekly training program into separate days (i.e. what should be done on one day vs. the next).

Different splits can be full body splits, upper/ lower body splits, push/ pull splits and squat/ hinge splits, and individual muscle group splits.

Which split is the best? Well …

All training splits can work, and work well. Are there certain things that should be tweaked or taken into account for certain individuals? Sure. And I’ll jump into those more below. But the biggest key is consistency.

As we at Functional Elements always say: Consistency is king. If you stick to your program, you will see results.

HOW TO DECIDE ON THE PROPER FITNESS TRAINING PROGRAM FOR YOU

As with all things involved with strength training, deciding on the appropriate training program for you, well, depends on you.

We need to consider your goals, schedule, and training experience in order to allot the proper amount of recovery time.

For beginners with no training experience at all, I usually suggest a 2x per week total body training program incorporating the 6 foundational movements (squat, hinge, lunge, push, pull, carry).

As you get more experienced, the “sweet spot” of frequency is 3-4 times per week. Again, consistency is king to executing and seeing results.

HOW MUCH SHOULD I TRAIN IN ONE WORKOUT?

This refers to volume, the amount of work completed during a workout, determined by the number of sets and reps.

Back in my younger days, my goal was to train like a body builder. My program was the “bro split” involving strength training 4x per week, split up between a chest day, back day, leg day, and shoulders and arms day with core training sprinkled in.

I would perform 12 sets of chest and back, 15 sets of legs, and 6-8 sets each of shoulders and arms, with rep ranges of 12-6.

Why?

Because I just wanted to look good.

Fast forward to now. I am in my mid 40’s with 3 kids and co-owner of a personal training company. My time is limited.

Also, I’ve realized that you train not only for appearance but also to improve your quality of life.

My strength training program now focuses on a full body routine 3-4x per week, split up by certain movement patterns.

Currently my training days are split up focusing on hinge/ push, squat/ pull, and a lunge day with more single arm patterns.

My 4th day is my “fun” day. I just like to perform movements that either I enjoy or try new movements and movement combinations. Usually, the 4th day will have some sort of conditioning involved.

Now comparing my younger days to now, both strength training programs were suitable for me at the time.

THE ROLE OF INTENSITY IN YOUR WORKOUT

I’ve learned that results not only come from volume but also intensity. How you split up your training program can allow for higher amount of intensity.

Intensity does not only depend on the amount of weight you lift. It can also be higher repetitions, slower repetitions, or making an exercise more dynamic or complex. If your intensity and focus performing an exercise is there, results will show.

IDENTIFY YOUR SPLIT – AND GO!

So, whether you’re doing an upper/ lower, push/ pull, or the “bro split”, every split can work.

However you decide to divvy up your strength training program, as long as the volume, the intensity and, most importantly, the consistency is there, you will get results.

Of course, a qualified professional (I know of a good one!) can help design a program and the proper split that is optimal for you, your body and your goals.

At Functional Elements, we emphasize the importance of program design (every 9 weeks for our personal training clients) as much as we do the workouts themselves. If we can help you, let us know. Our 14-day 360° is a great place to start!

As always, don’t just train …TRAIN FOR LIFE!

J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Director of Training

Functional Elements Training & Nutrition

#JaimeRDLD 8/19/24 #JaimeRDLD 8/19/24

What’s more important for Weight Loss? Protein or Calories?

Recently I was working with a client. Let’s call her Sue.

Sue’s main goal was weight loss, and she was determined to lose 15-20 pounds over the next few months.

As we were talking about her nutrition plan, she hit me with a great question …

“What should my main focus be in trying to lose weight, calorie deficit or protein intake?”

It’s a great question because Sue understands the importance of sufficient protein intake on a daily basis. And she doesn’t want to sacrifice it or the subsequent skeletal muscle mass that it helps support while she is on a mission to lose weight.

WEIGHT LOSS DEPENDS ON AN ENERGY DEFICIT

At the most basic level, weight loss, in and of itself, is dependent on reaching an energy deficit.

And how do I reach that energy deficit?

By taking in less calories than I am burning.

So, even if I eat “unhealthy” foods and remain in an energy deficit, I should still lose weight.

Using more energy than we consume is a must in a weight loss.

PROTEIN INTAKE RELATIVE TO WEIGHT LOSS

Now let’s talk about protein.

Sue is right to bring protein into her weight loss discussion because protein and weight loss have been recently and heavily linked.

However, consuming enough protein won't directly lead to weight loss.

Actually, protein intake that consistently pushes your total caloric intake into a surplus, would cause weight gain.

Why? Because it's the caloric intake that dictates loss or gain, not more or less protein.

PROTEIN’S ROLE IN WEIGHT LOSS

But can the amount of protein you eat affect the likelihood of losing weight?

Yes! Consuming the appropriate amount of protein for your needs can assist with weight loss through greater feelings of satiety, and to a lesser extent, the amount of energy needed for the body to digest and assimilate it (i.e. Thermic Effect of Food).

Prioritizing protein at each meal and snack can reduce the psychological need and intake of other macronutrients (carbohydrates and fat), thus leading to less calories consumed.

LOSING WEIGHT WHILE MAINTAINING SKELETAL MUSCLE MASS

Part of the trickiness of losing weight is to do so without losing skeletal muscle mass.
This is where synching a caloric deficit with protein intake becomes critical, which takes us back to Sue and our original question ...

Which is most important, calories or protein for losing weight?

As stated, weight loss is dependent on an energy deficit.

To reach her overall goal of losing 15-20 pounds, Sue will need to find an energy deficit. Ideally though, she won’t want to lose muscle in the process.

And that will mean increasing protein (while continuing her strength training) to feel fuller and maintain muscle mass.

Keep this in mind …

There is an inverse relationship between energy and protein. The greater the energy deficit (through a reduction in caloric intake and/or greater energy expenditure), the higher the protein intake must be.

Hope this information helps. As always, if you have questions or need some personal guidance, let myself or our team at Functional Elements know … it’s what we do!

Eat with a purpose...Be well!

Jaime Rothermich RD CSSD LD PPSCxKB CSCS

@functionalelements

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 has to offer over a period of just 14 days.

J. Antonio Muyco III 8/16/24 J. Antonio Muyco III 8/16/24

Fight your daily, inactive desk habits

SITTING ALL DAY AT WORK?

HERE’S WHY YOU SHOULD TAKE NOTE.

At Functional Elements, our personal trainers (or ‘coaches’ as we call them), often go by the saying, “MOTION IS LOTION.”

In other words, our bodies were built to move … and when they consistently don’t, well, bad things can start to happen.

This often comes up with clients because we have so many that are business professionals. And we are tasked with plans to help combat the amount of inactivity in their daily schedules due to so much time spent at a desk and/or computer.

In fact, a recent, massive study I saw that tracked hundreds of thousands of individuals showed how sitting down, typing on computers, reading and writing, and talking on zoom calls, can wind up being a big detriment to one’s health.

POTENTIAL HEALTH RISKS OF INACTIVITY IN YOUR DAY JOB

This study, published January 19, 2024, by JAMA Network and performed by Wayne Gao, PhD, Mattia Sana PhD, and Hung Chen PhD, followed 481, 688 individuals in a span of just under 13 years.

Their findings showed that individuals who sit extensively during their workday have a 16% higher risk of all-cause mortality, and a 34% higher risk of cardiovascular disease mortality, compared to those who predominantly did not sit.

Pretty significant numbers, even after adjusting for sex, age, education, smoking, drinking, and body mass index.

HOW JUST 15-30 MINUTES OF FITNESS PER DAY CAN MAKE A DIFFERENCE

Now I’m not saying we can or should go out and all quit our desk jobs. But there is some good news.

The research in this study also showed that even just 15-30 minutes of daily physical activity can significantly reduce these risks. This is a positive finding for those who need to level the playing field between their occupation and health.

The issue? You actually have to get out and do the 15-30 minutes. And the quicker you start doing it in your life, the better.

DOES IT HAVE TO BE PERSONAL TRAINING OR AN INTENSE WORKOUT?

No.

It certainly could be, and I would say the more you put into your daily fitness efforts the more you are going to get out of it. But in general, and as a start, these 15-30 minutes do not have to be hard or complex. Go on a walk on your lunch break, get a standing desk, or take frequents exercise snacks to break up your day performing squats, pushups, planks, mobility drills, or a number of body weight movements. The key is to start with something you can handle and be consistent with it.

Here are a few simple moves to get you started.

THE NEXT STEP? IT’S YOURS.

So, even though you may be in a job that ties you to a desk or computer, there is hope. The lack of movement due to working takes a toll on those large muscle groups in the lower limbs and trunk. But stand up. Literally, stand up! And get creative and have fun with your exercise breaks. Your mind, body, and overall health will thank you.

The next step?

It’s yours. And if you need help with nutrition, fitness, and an overall strategy to get started or give yourself a kickstart, our 14-day 360° is a great place to start.

(Helping clients, it’s what we do!)

Remember …

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

J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC

#JaimeRDLD 8/7/24 #JaimeRDLD 8/7/24

The pitfalls of eating too few calories

WHY TOO FEW CALORIES SHOULDN'T BE A RECIPE FOR WEIGHT LOSS

As a registered dietitian, I've been doing this for a long time ... counseling clients in their nutrition planning and weight loss efforts.

And one of my pet peeves, when clients indicate the amount of calories they consume, is some arbitrary caloric intake they've chosen, well, "just because."

Typically, I hear 1200, 1500, or some other extremely low number.

You might automatically think that the lower the number of calories consumed the better your shot at losing weight. Not so fast. There are some issues with randomly choosing a number that may be too low.

IT COULD SLOW YOUR METABOLISM

Does anyone want their metabolism to SLOW? I'm pretty sure most of us are trying to get it to either maintain or increase.

But here's the deal. We each need to consume a minimum amount of energy to sustain a healthy functioning body. If we don't reach this minimum it can actually slow our BMR (Basal Metabolic Rate).

For example, if I have a Total Daily Energy Expenditure (TDEE) of 2700 calories, which includes BMR, Exercise, Thermic Effect of Food (energy needed for digestion), and Non-Exercise Activity Thermogenesis (any other daily moving; known as NEAT), and I reduce my daily caloric intake to 1700 calories, I'm not going to have enough energy to support everything I do. Therefore, the metabolism will begin slowing to conserve energy to ensure the most vital functions can work properly.

IT COULD LEAD TO LESS ACTIVITY

Put simply, eating too few calories typically leads to less NEAT.

Why? Because we will naturally and subconsciously decrease any organic daily movement (i.e. taking the stairs, etc.).

As we all know, for most of us, less activity does not help with weight loss.

IT COULD DECREASE SKELETAL MUSCLE MASS

Muscle mass it a hot topic these days ... as it should be!

One of the major drivers of it is the total amount of energy we consume, not just the amount of protein intake.

Without enough calories, even with a high protein content, skeletal muscle becomes very difficult to maintain, much less grow new muscle.

And as a side note to this, being in an extreme caloric deficit, makes it nearly impossible to actually reach the appropriate level of protein.

DETERMINE YOUR PERSONAL CALORIC NEEDS FOR WEIGHT LOSS (OR MAINTENANCE, OR GROWTH)

There's no doubt, if you want to lose weight, you must reach an energy deficit (through a combination of caloric intake and activity).

However, we have to balance this line between reaching a deficit and providing the body with enough of what it needs to function at a high level, while still having the ability to drop weight.

The bottom line?

Don't choose a random daily caloric number to follow, especially one that might be too low (or high if you’re trying to gain weight).

KNOW your personal number. A general range can be determined through some important facts about yourself and a few formulas/calculations. It's different with everyone.

If you would like help determining your range and putting a specific caloric plan together, let me know. As a registered dietitian, it's what I do!

Eat with a purpose...Be well!

Jaime Rothermich RD CSSD LD PPSCxKB CSCS

@functionalelements

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 has to offer over a period of just 14 days.