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

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 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

J. Antonio Muyco III 2/10/25 J. Antonio Muyco III 2/10/25

CLIENT PROFILE: FROM CONSISTENCY TO HABIT

Client Profile: Dave

CONSISTENCY IS THE KEY

We consistently preach the importance of CONSISTENCY. Take that first step of consistently doing something, it becomes habit. Sure, there may be bumps in the road, but over the long term, those ebbs and flows will smooth out and the overall trajectory will point in a positive direction. Our client Dave’s health and fitness journey is a great example of staying consistent, making specific changes, and making his health a priority, helping him overcome some major bumps on the road.

I’ve been working with Dave for about 17 years. When he first started at FE, he was working and living in Chicago during the weekdays. He would come home to St. Louis and strength train on Saturdays. That consistency was helpful to get some movement in his routine, but the stress of work and travel took a toll. Dave was dealing with type 2 diabetes and was on oral and injected medication. He also had high blood pressure that was treated with large doses of multiple medications. His weight fluctuated and reached a high of 287 lbs. during this time.

THE MAJOR HEALTH AND FITNESS SHIFT

In 2020, Dave made a major change in life, he retired. This meant no more traveling back and forth from Chicago to St. Louis. This also meant more training at FE! He started a 3 time per week regimen. Dave also focused more on his nutrition, implementing a game plan prescribed by Jaime. He tracked his food on an app to make sure he was getting proper nutrients and caloric intake. In a year span, Dave lost 20 lbs., decreased his body fat percentage by almost 5%, losing almost 17 lbs. of fat, while impressively increasing his skeletal muscle mass by almost 2 lbs. At his low point, Dave’s weight dropped to 228. His strength significantly increased as well. Blood sugar dramatically improved and medications were suspended! Blood pressure improved too, as medications were reduced to 2/3 of dosage. Dave even felt so good that in 2022, we started training four times a week. Weight continued to drop into the low 220’s. Body fat percentage decreased an additional 7%, dropping overall fat pounds by almost 30! Dave was on a roll.

THE EBBS OF FITNESS

As we mentioned though, there can be ebbs and flows in fitness and major bumps on the road.

Dave had one in August of 2022, suffering a mild heart attack, and getting 2 stents in his right coronary artery in September. Because of this dedication to his health and fitness prior, he was back training 4x/ week in 4 weeks. He was able to maintain his weight within a few pounds of his low point and maintained his nutrition regimen.

There was another major obstacle last year. Dave continued to feel some cardiac symptoms and was diagnosed with major blockage in his left anterior descending artery and severe aortic valve stenosis in the summer of 2024. He continued to train until the day of his procedure. The stent was placed in September and heart surgery performed in October. With all this, Dave was remarkably back to strength training 6 weeks later in addition to performing cardiac rehab. We went back to 4x/week this month and Dave continues to maintain his nutrition and show consistent InBody results.

Dave credits us for keeping him alive, but the credit goes to him. He consciously made a commitment to himself 5 years ago, making his health and fitness a priority. Thank you, Dave!

It’s client like you, that inspires us and reminds us why we love what we do.

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

Functional Elements Training and Nutrition

TRAIN FOR LIFE

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.

#JaimeRDLD 2/3/25 #JaimeRDLD 2/3/25

Jaime RD’s “BIG GAME” Checklist

So, it's Super Bowl week ... and you're in a quandary.

On the one hand, it's practically a national holiday - and who doesn't want to take part and enjoy?

On the other hand, you're nervous about giving up any health and fitness ground.

Well, I'm here to calm your fears with a thought process and that can fulfill each of your goals.

1. Plan Your Plate Without Stress

Let’s be real—the food is part of the fun, and you shouldn’t have to sit there munching on plain celery while everyone else dives into the nachos. The trick is to approach it intelligently.

Start with Protein and Veggies: Load up on the good stuff first—things like grilled chicken, shrimp cocktail, or veggie platters with hummus. They’ll help you feel full and satisfied and in control.
Watch Portions, Not Foods: Love chips and dip? Great! Just grab a small handful instead of parking yourself in front of the bowl.
Hydrate Like a Pro: Alternate between water and whatever else you’re drinking. Staying hydrated will help you feel better and avoid mindless snacking.

2. Keep Moving (It’s Easier Than You Think)

The Super Bowl isn’t just about sitting on the couch for hours. There are plenty of ways to sneak in some movement without missing any of the action.

Get Active Early: Start the day with a walk, workout, or even some stretches. You’ll feel accomplished and less stressed about indulging later.
Make Commercial Breaks Count: Use the breaks to get up and move—(exercise snacks, if you will)—do a few squats, stretch, or even a quick plank. At minimum, walk around!
Halftime Challenge: Instead of just watching the show, use halftime as a chance to get active. Go for a power walk outside. The halftime show lasts 25-30 minutes. And honestly, it's typically a disappointment.

3. Set a Game-Day Strategy

Going into the day with a plan (and sticking to it) can help you enjoy everything without feeling like you’re overdoing it.

Pick Your Favorites: Decide ahead of time which foods or drinks you really want to enjoy, and skip the ones you don’t care about as much. This way, you’ll indulge in what matters without going overboard.
Be Mindful of Drinks: If you’re drinking alcohol, pace yourself. Give yourself a drink budget and don't go beyond it.
Stick to Some Routine: Eat regular meals before the game so you’re not starving when the snacks hit. Starting with a solid breakfast or lunch can make a huge difference.

4. Get Back On Track Monday Morning

Come Monday morning, the party and big game will be over. Quickly fall back into your routine of fitness and nutrition. Don't let a one-afternoon/evening party turn into a two-day event.

Bonus: Focus on Fun, Not Just Food

Let’s not forget what Super Bowl Sunday is really about—cheering for your team (or the commercials), laughing with friends, and screaming at the TV. Shift your focus to the experience instead of just what’s on the table.

Super Bowl Sunday doesn’t have to be an all-or-nothing day. With a little awareness and balance, you can enjoy the food, the fun, and the game without throwing your health goals out the window.

And hey, even if you don’t get it perfectly right, it’s just one day—what matters is the effort you put in over time.

You’ve got this! Now go enjoy the game.

Don't forget ...

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

#JaimeRDLD 1/27/25 #JaimeRDLD 1/27/25

Why can’t I get my SH*T together?

You’ve done it. You’ve seen the results you hoped for—maybe even surpassed them.

Clothes are fitting better, energy is up, and confidence is higher than it’s been in years.

But lately, things feel... off. Your drive comes in waves, and some days, you find it hard to push through.

You wonder, “What’s wrong with me?” "Why can't I get my sh*t together?" (This was an actual question from my personal training & nutrition client, Amanda.)

The answer? Absolutely nothing.

Let’s Get Real About Your Fitness Journey

Progress isn’t a straight line. It ebbs and flows, just like life. You’re not meant to be “on” 24/7, 365 days a year. That expectation isn’t just unrealistic—it’s EXHAUSTING!

If we’re being honest, even the most dedicated athletes/people experience phases where their performance dips or stalls.

Why should you be any different?

Here’s the truth (and I've said this many times before):

Consistency matters more than perfection. Over the long term, those ebbs will smooth out, and the overall trajectory will still point upward.

Think of your fitness journey as a marathon, not a sprint. Some miles will feel effortless, while others will make you question why you even started. But each step counts.

The Role of Maintenance In Your Fitness Journey

Here’s another thing we need to normalize: maintenance.

It’s not failure; it’s a vital part of the process and your success. Your body needs time to adapt to the progress you’ve made.

These periods of holding steady are what solidify your gains, giving you a stronger foundation for the next push forward.

Improvement comes in cycles. You’ll have moments of intense growth, times of leveling out, and yes, even phases where you might take a small step back.

That’s not regression—it’s being human. The key is knowing that the big picture still reflects growth.

Redefine Your Fitness Wins

When you’re feeling stuck or unmotivated, zoom out. What's the 10,000 foot view? Instead of focusing on the scale or that one tough workout, think about the bigger wins:

Do you feel stronger or more confident than when you started?
Are you making healthier choices more often than not?
Can you look back and see how far you’ve come?

If you can answer “yes” to any of these, then congratulations—you’re winning.

How to Stay the Course Throughout Your Fitness Journey

When your mindset isn’t where you want it to be, here are a few tips to keep moving forward:

Set Small Goals: Not every goal needs to be life-changing. Aiming to drink more water or get an extra hour of sleep can have a ripple effect.
Celebrate Maintenance: A week of maintaining your weight or fitness level is just as valuable as a week of gains.
Reconnect with Your Why: Remember why you started this journey. Was it for your health? To set an example for your family? Or some weight loss or strength goal? Revisit that purpose.

Remember, it’s okay to pause and regroup. The most important thing is not to give up. Keep going! You don’t have to be perfect to make progress—you just need to keep showing up.

And don't forget ...

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

www.functionalelements.net

J. Antonio Muyco III 1/24/25 J. Antonio Muyco III 1/24/25

Walking on the Treadmill Backwards: More Effective?

IS WALKING THE TREADMILL BACKWARDS MORE EFFECTIVE?

If you’ve been to the gym recently, there’s a good chance you’ve noticed someone on a treadmill walking backwards. It probably looks a little weird or different to you. But, at the same time, you may be asking yourself, “should I be doing that too?”

You’re not alone. I’ve had several of my personal training clients ask me about it.

So, is there a reason to incorporate it? Can it be more effective than traditional forward walking?

My simple answer?

Yes, I believe so. Here’s why …

THE 6 FOUNDATIONAL MOVEMENTS

As coaches at Functional Elements Training & Nutrition, we incorporate the 6 Foundational Movements (Squat, Hinge, Lunge, Push, Pull, Carry) in all our training programs.

They are meant to be performed in all directional planes (sagittal, coronal, and transverse) in all different directions (anterior, posterior, medial, lateral, inferior, superior).

The result? A well-balanced body better able to resist injury due to overuse.

So, now think about walking.

Let’s say an individual’s only mode of exercise is walking. That individual will primarily use lower body muscles of the quads, hamstrings, calves, glutes, and hip flexors, activating their core to maintain posture and balance and a little bit of upper body activation of the shoulders.

But now think about the repetitive strain you put your body through. If you don’t properly incorporate a training program that balances the whole body, you are probably developing imbalances such as tight ankles and calves, which in turn can cause knee and back pain. A simple remedy?

Walk backwards.

(And of course, develop and incorporate a well-designed strength training program.)

A POSITIVE FOR THE KNEES?

Moving in the reverse engages different muscle groups and can help relieve pressure on the knees.

While forward walking does engage the quads, backward walking engages them even greater to cause more movement in the knee joint and can help alleviate knee pain.

A popular exercise expert, Ben Patrick, also known as the “knees-over-toes guy”, swears by this principle. In fact, he rehabbed his own knee injuries incorporating the principles of walking backwards and often begins and ends his training sessions by performing a backward sled walk.

OTHER BENEFITS OF WALKING BACKWARDS

Backward walking also engages your glutes. It causes your gluteal muscles to repeatedly contract and can thus strengthen them greatly over time.

Strengthening the glutes can also cause extra stretching of the hip flexors which constantly get worked and can get tight.

A combination of stronger glutes and more flexible hip flexors is a common remedy to relieve back pain.

Backward walking strengthens and mobilizes the ankle joint which strengthens the shin and fights shin splints. It also improves balance by improving proprioception (the ability to sense the body’s movements and position in space).

According to exercise physiologist, Tom Holland, when coordinating movement, the human brain prioritizes visual data over other sensory information. Reflexes and eyesight both weaken with age, making older adults more prone to losing their balance and falling. Walking backwards challenges your brain and body to actively work together.

So, while it may look weird to walk backwards in the gym, the benefits of it can be great.

Of course, it can be much different than what you are used to. So be careful, be safe and incorporate the help of a personal trainer if you can to make sure it is part of the right training program designed for YOU!

Need help? Let us know … 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

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 1/14/25 #JaimeRDLD 1/14/25

“ZERO” Soda: Would Jaime RD, Drink It?

Soda’s not good for you, right?

On face value, I totally agree with this statement.

Personally, I avoid it (and all versions of it). And, as a dietitian, it’s certainly not something I recommend to clients.

The cons of most of the typical sodas, for me, are just too many. Plus, they typically contain suspect ingredients that have shown (in studies) negative effects like harm to the intestinal tract, harm to bone mineral density, and even toxicity to human cells.

I haven’t dug into each and every study to determine efficacy and validity, however on the surface, these effects should definitely be factored in.

More than ever, the general public seems to get it. They understand the calorie and sugar consequences that regular sodas can have.

But the soda companies are smart. Their reaction to the marketplace? Versions of their product marketed as ZERO calorie and ZERO sugar!

Sexy, appealing terms right?

As a result, questions from my nutrition and personal training clients often come up …

“ZERO calorie/sugar soda … too good to be true? Can I drink these? Are they better than regular versions? Should I also avoid these ZERO versions?” I think it’s good advice to dig a little deeper with a few questions:

1. When we take out the calories and sugar, what is left?

2. What is taking the place of these calories and the sugar?

3. Is what is taking the place of the calories and sugar better or worse than what we started with?

Important questions indeed and certainly factors, I as a dietitian, evaluate when making decisions for not only my nutrition and personal training clients, but me and my family as well. When it comes to me and my family, I choose to avoid ZERO sodas. Same with most clients.

But there are some exceptions. I think it depends on a person’s starting point:

1. If you’re transitioning from regular, high sugar versions, then moving to a non-calorie substitute will most likely be a better option.

2. If a limited consumption of COKE ZERO allows you to avoid other high calorie indulgences (cookies, ice cream, etc.) or helps prevent mindless snacking, this can be of good value.

In short, drinking a COKE ZERO occasionally can help you stay away from food triggers, overeating, and assist in weight loss, then the net benefit can be a positive one.

Is losing 15, 20, 25lbs going to be a greater health benefit than drinking a COKE ZERO occasionally? Pretty tough for me to argue that.

But I see it more as a short-term bridge. Sure, it may be better than drinking regular soda, but it shouldn’t be the end stage. Eventually, I would like to see any client who has used ZERO sodas to get off of a regular soda habit eventually transition to even better options … and, ultimately, water.

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

functionalelements@gmail.com

http://www.functionalelements.net

J. Antonio Muyco III 1/10/25 J. Antonio Muyco III 1/10/25

Jump Rope vs. Running: What would Tony do?

JUMP ROPE VS. RUNNING: WHAT WOULD TONY DO?

It’s a new year. A chance to press the reset button.

One of my personal training clients was thinking about doing just that with his cardio. His weekly routine has included some light running for quite some time. With the turn of the year he was considering something new to keep it fresh, and he came to me with the following question:

“What is more beneficial … jump rope or running?”

Ah, great question. Here’s what I told him …

JUMP ROPE vs. RUNNING: WHICH BURNS MORE CALORIES?

Here’s my quick answer … jumping rope AND running are great cardio workouts. Both improve aerobic (and anaerobic, if performed more intensely) conditioning and burn calories, though jumping rope has been shown to actually burn more.

However, according to the American Council of Exercise, jump roping has a slight edge over running when it comes to caloric burn.

A study be B E Ainsworth et al. in the Medical Science of Sports Exercise showed that a 150 lb. person performed 10 minutes of jump roping and running. At medium to high intensity level, jump roping burned more calories than running.

JUMP ROPE vs. RUNNING: WHICH MUSCLE GROUPS ARE TARGETED?

Both running and jump roping involve the use of your lower extremity for propulsion, and your core muscles provide trunk stabilization.

Running requires increased use of your glutes and hamstrings through a greater range of motion for propulsion.

However, alternating single-foot jump roping requires increased use of your abductors to keep your pelvis stable.

Jump roping also involves resistance to control the rope, involving your shoulders, biceps, triceps, and forearms.

OTHER BENEFITS OF JUMP ROPE VS RUNNING

Jumping rope isn’t just for outdoor recess for elementary schoolers.

It’s a dynamic and efficient exercise that goes beyond cardiovascular benefits. It’s a full body workout that builds power and strength. It increases bone density. It enhances balance and coordination. And it can boost your athletic performance.

As we age, we still need to incorporate athletic and explosive movements, and jump roping is an easy way to add that athletic variety to your training program.

Running is very easy and convenient. All you need is space (or a treadmill). Running can boost your mood. It burns calories easily and can be a weight loss tool. It can fight boredom by running new routes or take you to new places.

Running also has been shown to improve cardiovascular health.

WHAT WOULD TONY DO?

While I have incorporated both activities in the past in my training regimen, I would choose jumping rope.

I believe it just gives you more bang for your buck. Oh, and another reason, I HATE RUNNING. I still incorporate it as needed, but I would much rather do sprint intervals than go out for a long run.

The bottom line is there’s no one-size-fits all answer between jumping rope vs. running. It depends on your preference, fitness goals, and health condition.

The key is to choose an activity that aligns with your goals and lifestyle and keeps you motivated.

So, the best activity between the two is the one you can do consistently and find joy in embracing the discomfort.

Need help in creating the right training program designed for YOU? We’re here to help. 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
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net

#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

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