Should I Eat Prior To My Workout?
Tough question, considering a lot of it has to do with the uniqueness of each individual and that individual's specific goals, nutrition and activity level.
In this video, I give some general thoughts and talk about specific situations where they answer to the question may vary.
Tough question, considering a lot of it has to do with the uniqueness of each individual and that individual's specific goals, nutrition and activity level.
In this video, I give some general thoughts and talk about specific situations where they answer to the question may vary.
#JaimeRDLD #Dietitian
(Run time: 2:12)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
My Warmup is Done … What’s Next?
So your workout has begun with your Functional Elements (FE) trainer and your 6-phase warmup is complete.
What's next?
We call it the PRIMER.
So your workout has begun with your Functional Elements (FE) trainer and your 6-phase warmup is complete.
What's next?
We call it the PRIMER.
You can kind of get the idea by the name. We're warm, and now we are notching it up to totally PRIME ourselves for the meat of the workout.
As with just about everything we do at FE, the primer is personalized to the client.
So what does the primer consist of?
It could go one of a few different directions, but most importantly it is customized to our client's workout that day.
Let's say a client's KPI or focus that day is a squat. If so, maybe our primer is something as simple as hamstring curls and a plank.
Or, maybe the client has indicated to us in previous assessments/workouts that rotation is an issue, and some extra rotational work is needed to get all the kinks out prior to some heavier lifting.
The primer can also be a time to be athletic, aka have some fun.
In terms of a 60-minute client workout, we're only talking about a few minutes dedicated to the primer. But whether it's the warmup, the primer or the true core of the workout, we don't really think of it as separate components. Everything is strategically designed to flow together and connect. Just like the warmup, the primer IS the workout.
Check out the video below for our client Chris' primer, working with a kettlebell and med ball. As a former athlete, Chris likes to be challenged, so we use the primer here for some coordination, rotation and explosion.
1st exercise: Kettlebell Ipsilateral Lunge into Palm clean Step Up
2nd exercise: Kettlebell Ipsilateral Lunge into step Up shoulder press
3rd exercise: Med ball drop lunge into Rotational throw
4th exercise: Med ball reverse lunge into Chest throw
Are you using a primer to make the most out of your workout and program? If not, let us know. We can design and implement a fitness program specifically built for you, right down to the primer and warmup, just like we did for Chris and the rest of our FE client family.
Remember - a simple key to fitness success is giving your body WHAT it needs, WHEN it needs it.
#TrainForLiFE
Patrick McDermott, PPSC
Partner, Personal Trainer & Assessment Specialist
Functional Elements Training & Nutrition
Warm Up to an Evolved Warmup
What's your go-to warmup for a workout? A walk on the treadmill maybe?
It used to be for me, until …
What's your go-to warmup for a workout?
A walk on the treadmill maybe?
It used to be for me. Actually, I've used it in the past with clients as well.
But one of the best parts about our industry is that it keeps evolving - and we at FE keep taking advantage by always learning for the betterment of clients.
Our warmups today have evolved from a treadmill strategy to a 6-phase dynamic strategy aimed at getting your body and nervous system strategically primed for the workout at hand.
The 6 phases are meant to flow together seamlessly to prepare for the movements in a safe, efficient and effective manner.
From foam rolling to bi-phasic stretching, all the way to muscle activation, movement pattern and central nervous system prep, the 6-phase dynamic warmup preps our joints, muscles and mind for what's upcoming.
The result is a better workout. Less imbalances and yes, even less potential injury.
Compare this to a walk on the treadmill.
Sure, the treadmill is easy. A little 5-10 minute stroll, maybe get a little sweat going.
But walking/running in a linear fashion doesn't necessarily prepare us for a training session in which we're moving through multiple planes and intensities.
At FE, we believe a warmup is NOT a throwaway. It is a critical part of the actual training session.
It doesn't have to take long. Each phase can last a minute or so. But it's strategically tied to the workout, so in actuality IT BECOMES THE WORKOUT!
So what are the 6 phases? I've listed them below. Keep in mind that these phases are like categories, and each one has a multitude of warmup movements that can be utilized on a particular day to best match the body parts that are targeted in that day's workout.
1. SMR (self myofascial release)
2. Bi-phasic stretch
3. Corrective exercise
4. Muscle activation
5. Movement pattern
6. CNS preparation
What specific movements should go into each phase? They vary, by client and by workout. Through our proprietary assessment protocols, we determine the various 6-phase warmup patterns that a client will utilize as part of their personalized program.
So where do you go from here?
First off, if you don't incorporate a warmup into your workout, do so. It's not a throwaway.
Second, my general recommendation is to get out of the old 'walk on the treadmill' warmup mindset. Instead, use the time and energy strategically to get your body prepped in the best possible way for results and injury prevention (aka, get on board with a 6-phase warmup strategy).
Finally, make sure your 6-phase warmup is properly designed for YOU, YOUR body and YOUR goals. Get with a qualified expert (we happen to know of a good one!). to be sure.
Remember - GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT. And prior to a workout, this is what your body needs!
Jaime Rothermich
RD, CSSD, LD, PPSC, CSCS
Functional Elements Training & Nutrition
Boosting Daily Calories Burned #AskJaime
What is the most modifiable component to our TDEE (Total Daily Energy Expenditure)? In this video, I give my thoughts as to how you can make the most effective/efficient boost to your daily calories burned.
What is the most modifiable component to our TDEE (Total Daily Energy Expenditure)?
There are four of them.
Is it basal metabolic rate?
Is it non-exercise activity thermogenesis?
Is it thermic effect of food?
Or is it exercise energy expenditure?
In this video, I give my thoughts as to how you can make the most effective/efficient boost to your daily calories burned.
#JaimeRDLD #Dietitian
(Run time: 2:31)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
Are All Calories Created Equal?
Are all calories created equal?
And what the heck is a calorie in the first place?
In this video, I break it down quick and simple.
Are all calories created equal?
And what the heck is a calorie in the first place?
In this video, I break it down quick and simple.
#JaimeRDLD #Dietitian
(Run time: 2:08)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
How Much Fat Can I Lose in 1 Day?
How much fat is realistic to lose in 1 day? Having an idea could give you a pretty good perspective on setting expectations.
In this episode #JaimeRD tackles this question.
How much fat is realistic to lose in 1 day?
Having an idea could give you a pretty good perspective on setting expectations.
In this episode #JaimeRD tackles this question.
Watch video here.
#JaimeRDLD #Dietitian
(Run time: 2:38)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
What Makes Up My Metabolism? Part 5
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis? In part 5 of 5 of his series, #JaimeRDLD recaps episodes 1-4.
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis?
What factors are in our control, and which aren't, when it comes to changing our metabolism?
In this episode (the fifth of five in this short series), #JaimeRDLD recaps episodes 1-4.
#JaimeRDLD #Dietitian
(Run time: 2:49)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
What Makes Up My Metabolism? Part 4
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis? In part 4 of 5 of his series, #JaimeRDLD covers the component referred to as TEF.
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis?
What factors are in our control, and which aren't, when it comes to changing our metabolism?
In this episode (the fourth of five in this short series), #JaimeRDLD covers an additional component - TEF.
#JaimeRDLD #Dietitian
(Run time: 2:21)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
Can I Lose 1 LB of Fat in One Day?
Is it realistic to expect 1 lb of fat loss per day? A commercial that I hear over and over again seemingly every day tells me it is, with the use of their product of course …
Is it realistic to expect 1 lb of fat loss per day?
A commercial that I hear over and over again seemingly every day tells me it is, with the use of their product of course.
In this episode of #AskJaime, I dive in.
Spend just 3 mins with me and find out what I think.
#JaimeRD #Dietitian
(Run time: 2:59)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
Process Over Goal, Here’s Why
We often focus on the goal.
But what’s really important is how we get there.
Because when we do, we want to stay.
I was just on the phone with a potential new client. Let’s call her Mary.
Mary’s goal?
To lose roughly 100-125 lbs.
She seems determined. And I am very much stoked for her and want to do everything I can to help her achieve.
But it made me think about so many of our new nutrition or fitness clients I’ve had initial talks with in the past. Clients who had achieved goals but then quickly regressed, prior to coming to us at Functional Elements.
What I want Mary to be mindful of right out of the gates is that the goal is important, yes, but the true achievement will be maintaining that goal long term after she has reached it.
And that puts the emphasis on the path or process, more so than even the goal.
By human nature, we usually want the quickest path.
The trouble with the quickest path is that it is typically the most extreme. Sure, it may work initially, but extreme very often translates into unsustainable.
Which is why regression often follows success. Standards are set that we can’t maintain.
A path to a training or nutrition goal should be simple. Something that you won’t be fighting every day.
It should be sustainable … something that can easily be adapted long term.
And it should be rooted in good strategy, but flexible enough to evolve along the way based on how your body is responding physically and mentally.
Mary, I love your goal and we’re gonna do this!
But the way we truly win is through process. Trust in it and commit to it consistently. We’ll get there, trust me, and when we do - you’ll be built to stay there!
Remember -
EAT WITH A PURPOSE - AND GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, RD, CSSD, LD, PPSC, CSCS
Functional Elements Training & Nutrition
TRAIN FOR LIFE
What Makes Up My Metabolism? Part 3
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis? In part 3 of 5 of his series, #JaimeRDLD covers the component referred to as EAT.
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis?
What factors are in our control, and which aren't, when it comes to changing our metabolism?
In this episode (the third of five in this short series), #JaimeRDLD covers an additional component - EAT.
#JaimeRDLD #Dietitian
(Run time: 2:18)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
Is Salmon Jerky Good For Me?
Who knew salmon could be made into jerky?
But is it something I would eat regularly?
In the video find out why I like it and how I use it.
Who knew salmon could be made into jerky?
But is it something I would eat regularly?
In the video find out why I like it and how I use it.
What Makes Up My Metabolism? Part 2
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis? In part 2 of 5 of his series, #JaimeRDLD covers the component referred to as NEAT.
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis?
What factors are in our control, and which aren't, when it comes to changing our metabolism?
In this episode (the second of five in this short series), #JaimeRDLD covers an additional component - NEAT.
#JaimeRDLD #Dietitian (Run time: 2:42)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
What Makes Up My Metabolism? Part 1
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis? In this episode (part 1 of a 5-part series), #JaimeRDLD covers the biggest component of our metabolism.
METABOLISM - we always hear about it, but what goes into us actually needing all those calories on a daily basis?
What factors are in our control, and which aren't, when it comes to changing our metabolism?
In this episode (the first of five in this short series), #JaimeRDLD covers the largest component of our metabolism.
#JaimeRDLD #Dietitian
(Run time: 4:01)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
Do I Need More Protein As I Age?
PROTEIN - it's something I talk about with clients daily. Very important.
But as we age, do we actually need more of it?
PROTEIN - it's something I talk about with clients daily. Very important.
But as we age, do we actually need more of it?
In this episode I'll give you my thoughts.
#JaimeRDLD #Dietitian
(Run time: 2:54)
Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14
Learn more about Functional Elements:
https://www.functionalelements.net
Can I Gain Muscle While Fasting?
If I am on a regiment of fasting/TRE, am i still able to grow muscle? Or are these two things mutually exclusive? In this episode I explore a few factors that will help answer this question.
If I am on a regiment of fasting/TRE, am i still able to grow muscle?
Or are these two things mutually exclusive?
In this episode I explore a few factors that will help answer this question.
(TRE = time restricted eating)
#JaimeRDLD #Dietitian
(Run time: 3:13)
Learn more about Jaime's FAB 14 Nutrition Re-boot:
https://www.fab14nutrition.com/fab14
Erythritol … Good or Bad?
When I see ‘sweeteners’ as an ingredient, typically I’ll shy away.
But what about erythritol? Should it be lumped in with others in the ‘sweetener’ category?
Typically we view sweeteners and sugar substitutes as bad, right?
And in some cases, that may indeed be justified.
But what about erythritol?
I came across it the other day in a beverage I found at the store.
No calories. No sugar. But there was erythritol.
Was it enough to sway me?
In this video, I cover what I feel is the good and bad of erythritol.
Redefining Cardio
Cardio can be very boring. Maybe that’s why so many of us hate to do it. Sure, we may activate our heart … but what about our brain?
Maybe it’s time to redefine your cardio …
“Cardio.”
I’ve been training clients for many years. Not many have liked that word.
Why? Simple. Cardio is usually hard and BORING.
Boring because cardio is often equated with monotonous running or machines like ellipticals, treadmills, bikes, etc.
Sure, we may be activating our heart, but our brain? Not so much.
Hence, boredom.
I’m not against traditional cardio at all. It can be very effective.
I’m simply saying there are alternatives that are just as, or more, effective.
And these alternatives can help to engage the brain and keep boredom to a minimum.
But we have to think outside the box a bit. This ain’t your daddy’s cardio!
Think about this … a circuit that includes 30 seconds of med ball slams … then 30 seconds of battle ropes … followed by a sled push. Rest for 30 seconds, then do it again.
Think that won’t get your heart going just as much as a run? Think again.
Or, think kettlebells. There are endless complexes and flows that can be used in a kettlebell-only circuit OR integrated with other heart-pumping moves.
(Personally I LOVE a good kettlebell circuit. Highly effective, plus I just think kettlebells look pretty badass. Style points!)
My point is cardio doesn’t have to be boring. With alternative circuits like these, there is just no time to be bored. The heart is firing AND so is the brain.
What the right circuit is for you depends on a lot of things, starting with YOU, YOUR body and YOUR goals. And aside from the specific exercises to use, variables like duration, intensity and rest intervals can also be utilized to train various energy systems.
Our personal training clients at Functional Elements go through a highly comprehensive assessment prior to any training taking place which helps us determine what the best cardio strategy is, alongside a strategic strength and resistance regiment.
So, bottom line … begin to think different about cardio. Don’t be afraid to redefine it and do different things. The less boring it is, the more you may want to keep doing it!
TRAIN FOR LIFE.
J. Antonio Muyco, III
Director of Training
Functional Elements Training & Nutrition
Should I Avoid Canned Vegetables?
Contrary to what many believe, there are actually a few pros to canned vegetables. But is it enough to get me to buy them?
#JaimeRDLD #Dietitian
Should I avoid canned vegetables?
I know some of you are saying "forget about canned ... I do my best to avoid ALL vegetables!"
Ha, well, not something I recommend, but that's a topic for another day.
In this video, I dig specifically into canned vegetables specifically and whether or not I think it's a good idea to avoid them.
Why Kettlebells?
Why kettlebells? In this video Tony walks through how kettlebells can benefit a client and how they are incorporated into client programming at Functional Elements.
Why kettlebells? In this video Tony walks through how kettlebells can benefit a client and how they are incorporated into client programming at Functional Elements.