My Body Is Telling Me To Take Time Off - Now What?

Lately, my body has been throwing out some bread crumbs.

Some pain in my left forearm.

A slight abdominal tweak.

And a couple other areas with minor issues.

Yes, these are bread crumbs, or little messages from my body saying "Jaime, it's time to take a break."

A break from what?

In this case, lifting.

It's been a while since I've taken a break actually. I've been pretty consistent with 3 or 4 significant strength training sessions each week for some time.

Maybe the bread crumbs telling me to slow down a bit were there earlier, I just failed to recognize them.

But now, things have snowballed a bit - and I hear what my body is telling me loud and clear.

It's time to take a break from lifting, maybe 7-10 days, and let my body heal.

What this DOESN'T mean is that I have to take a break from EVERYTHING. Just because I'm not lifting, doesn't mean I can't utilize this time to focus on other important factors ... some of which will actually fuel my healing.

So, what will I do?

I'll throw in some extra cardio sessions. (BTW, I've had times in my life where lower body issues have caused me to take a break from cardio ... and during these times I focus more on strength training ... so it can go both ways).

I'll focus a bit more on my food.

Maybe some extra meditation.

And for sure, work on getting more sleep.

So I'm not taking a total break, because I don't want to REgress.

I'm simply listening to my body and redirecting my efforts for the next few days, and I believe by using the tools I've laid out I can actually PROgress.

That's right! Maybe I can even GAIN a little more muscle over the next 7-10 days even without lifting because my body is getting more recovery time and everything it needs to recover properly (food, sleep, etc.).

We'll see how it goes. In 7-10 days I'll re-evaluate the signals that my body is sending.

Hey, setbacks are gonna happen.

But it doesn't mean we have to QUIT. It just means we have to pivot. And take control of the things we can.

If you need help with your pivot, let us at Functional Elements know. That's why we're here!

As always …

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

If I Could Only Choose One Fruit Organic … #AskJaime

There' lots of fruit out there ... with regular and organic options for each.

But if I could only choose 1 to buy organic, which would it be?

Which would I prioritize?

In this video I reveal my selection - and why.

Plus, I give a little detail on my current overall philosophy on buying organic.

#JaimeRDLD #Dietitian

(Run time: 1:35)

Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14

Schedule a nutrition consultation with #JaimeRDLD: https://www.functionalelements.net/contact

Learn more about Functional Elements Training & Nutrition: https://www.functionalelements.net

I’ve Plateaued. Why - And What Now? #AskJaime

You've been losing body fat ... you've been losing weight ... but it's stopped, and you can't go any lower in calories.

You've plateaued.

But why? And what now?

In this video, I give you an option.

#JaimeRDLD #Dietitian

(Run time: 2:46)

Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14

Schedule a nutrition consultation with #JaimeRDLD: https://www.functionalelements.net/contact

Learn more about Functional Elements Training & Nutrition: https://www.functionalelements.net

How Does Weight Loss Work? #AskJaime

How does my body lose weight in a caloric deficit?

Sometimes, we kind of take for granted that this would just happen.

In this video, I explain the process and maybe help you think of it in a different way.

#JaimeRDLD #Dietitian

(Run time: 2:11)

Learn more about Jaime's FAB 14 Nutrition Re-boot:
https://www.fab14nutrition.com/fab14

Schedule a nutrition consultation with #JaimeRDLD:
https://www.functionalelements.net/contact

Learn more about Functional Elements Training & Nutrition:
https://www.functionalelements.net

Pitfalls of Tracking Diet & Exercise

How accurate can we really be in tracking our food and exercise?

And what are some of the common issues that arise when we are trying to do so?

In this video, I give my thoughts.

#JaimeRDLD #Nutrition

(Run time: 3:27)

Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14

Schedule a nutrition consultation with #JaimeRDLD: https://www.functionalelements.net/contact

Learn more about Functional Elements Training & Nutrition: https://www.functionalelements.net

Why Shouldn’t I Weigh In 1x Per Week? #AskJaime

In this episode, I give my thoughts on why weighing in once a week isn't always the best.

Plus, I give strategies to make the weigh in process more accurate.

#JaimeRDLD #WeightLoss

(Run time: 2:32)

Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14

Schedule a nutrition consultation with #JaimeRDLD: https://www.functionalelements.net/contact

Learn more about Functional Elements Training & Nutrition: https://www.functionalelements.net

Should I Supplement With Creatine?

This question comes straight from a client here at Functional Elements.

Does creatine work and should I take it?

In other words, will creatine help me get jacked?!

In this episode, I give my thoughts on these questions and more.

#JaimeRDLD #Creatine

(Run time: 1:54)

Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14

Schedule a nutrition consultation with #JaimeRDLD: https://www.functionalelements.net/contact

Learn more about Functional Elements Training & Nutrition: https://www.functionalelements.net

Post-Workout Hydration: How much do I need?

Many of us sweat a ton during a workout.

But what does it take to replenish that fluid?

Is it simply a 1:1 ratio, or something different?

In this episode, I give my thoughts on these questions and more.

#JaimeRDLD #Hydration

(Run time: 2:09)

Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14

Schedule a nutrition consultation with #JaimeRDLD: https://www.functionalelements.net/contact

Learn more about Functional Elements Training & Nutrition: https://www.functionalelements.net

Reframing a ‘Sacrifice’ State of Mind

Sacrifice.

When many of us think about nutrition, this is what comes to mind.

Sacrificing or giving up things (foods/drinks) that taste so good and we love to eat.

Or, in terms of fitness, sacrificing time/energy for the workout. 

Sacrifice isn't exactly something we think positively of, and therefore it can be tough to stick to. 

So, maybe we need to reframe things a bit. 

Instead of being bogged down with what you might be sacrificing, flip the script and focus on the positive of what you will achieve from that sacrifice. 

Let me talk pizza for a moment. I love it. And yes, I do eat it (I am human you know). 

But if I want to stick to my goals and what's important to me physically/mentally, I can't have it all the time and some sacrifice is necessary. 

For example, when I'm at a restaurant with my kids, maybe a nice simple salad with some grilled chicken is in order for myself rather than the pepperoni. 

Not quite as exciting, no, but I try not to focus on what I'm giving up. Rather, what I am getting. I know I'll be more on track with my physical goals. I know I will probably feel WAY better after the meal is done and over. And I also know that whatever I chose to be in its place tasted pretty good too! 

So, maybe it's just a matter of playing a bit of a mental game with yourself. Focus not so much on 'sacrifice' or what you are giving up, but rather the positives of what you are getting out of it. 

Remember, GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT. 

Jaime Rothermich, RD, CSSD, LD, PPSC, CSCS
Functional Elements Training & Nutrition

How Much Water Should I Drink Daily? #AskJaime

Do we really need to be carrying around that gallon jug of water we've been told to for all these years?

Just how much do we really need every day?

And if you don't think you are getting enough, where's a good starting point?

In this episode, I give my thoughts on these questions and more.

#JaimeRDLD #Hydration

(Run time: 2:46)

Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14

Schedule a nutrition consultation with #JaimeRDLD: https://www.functionalelements.net/contact

Learn more about Functional Elements Training & Nutrition: https://www.functionalelements.net

Branched-Chain Amino Acids Daily? #AskJaime

Is this a supplement we need to be taking daily?

Is it a supplement we need to be taking at all?

In this video, I give my thoughts on branched-chain amino acids.

#JaimeRDLD #BranchedChainAminoAcids

(Run time: 2:01)

Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14

Schedule a nutrition consultation with #JaimeRDLD: https://www.functionalelements.net/contact

Learn more about Functional Elements Training & Nutrition: https://www.functionalelements.net

Motion is Lotion

Ever heard of the phrase use it or lose it?  

Probably, yes. But have you ever thought about it in the context of your body? 

Movement breeds movement. And if we aren’t doing it consistently over time, our bodies tend to tighten, stiffen and lose range of motion to the point where movement becomes uncomfortable. 

And when it becomes uncomfortable it tends to breed even less movement. A viscous downward spiral I see way too often. 

I don’t know about you, but as I get older I want to make sure that my ability to move is maximized, not minimized. 

So, I think of motion as lotion. And as you can see below, it’s not just a catchy slogan that rhymes! It has real application throughout a number of systems within our bodies:

• MUSCLE: There are about 600 muscles in our body which can make up to 40% of our total body weight. Movement not only strengthens muscles but  also improves stability, balance, and coordination.

• BONE: Movement helps build bone density making bones more durable and dense. Resistance training and weight bearing exercise, as simple as walking, build more bone density. 

• JOINTS: exercise increases coordination and balance which aids in improving your joints’ range of motion.

• BRAIN FUNCTION: Movement improves your neuromuscular system which is the connection between your mind and body. This is especially important as we age to fight cognitive decline.

• CARDIOVASCULAR & CARDIORESPIRATORY (aka Heart & Lungs): According to the British Heart Foundation, 10,000 fatal heart attack can be prevented each year by consistently moving 30-60 minutes a day. It improves your heart’s capacity to send blood to muscles which in turn increases your capacity to use oxygen to  improve your cardiorespiratory endurance.

So many benefits there for the taking. So, grab ‘em! Use motion as lotion to do it. Just know that like practically every other daily routine you do to take care of yourself (i.e showering, deodorant, teeth brushing, etc), consistency is key.  

Remember, give your body what it needs, when it needs it … and it needs motion!

#TrainForLiFE

J. Antonio Muyco, III, NSCA, PPSC, CSCS
Director of Training
Functional Elements Training & Nutrition

Should I Eat After My Workout?

You've just crushed a grueling workout.

Is it time to re-fuel and feed your body?

If so, what would be optimal?

In this video, I give some general thoughts as to whether or not it is best to eat post workout.

#JaimeRDLD #Dietitian

(Run time: 2:03)

Learn more about Jaime's FAB 14 Nutrition Re-boot: https://www.fab14nutrition.com/fab14

Learn more about Functional Elements:
https://www.functionalelements.net

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.

#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.

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. 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)?

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.

#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.

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?

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