When is 100% of 10% OK?
We always preach consistency in your fitness and exercise. But what we don't preach is CONSTANTLY trying to elevate that training. Why? Because your situation may be fluid. Meaning, there are things in your life that can and will prevent constantly reaching peak performance. Injuries, illness, stress, lack of sleep, lack of energy will all play a role in your level of performance. So, these all need to be factored into the equation.
No doubt, consistency is the key factor in reaching goals. But now, I want you to reframe how you approach your workouts, and this consistency. Instead of being disappointed in yourself for "not having it today", give yourself a win for making it to the gym. Once you've accomplished this, give yourself another win for making it through the training session.
"Give it 100%!" ...This is BS. However, you can give it 100% of the energy you have left. For example, if you haven't slept well, have a little tweak in the back, food's been a little suspect, you may not have "it" that day. But if you have 10% to give, then give 100% of that 10%.
If you have more energy to give, then give it. But understand, every day is not going to be your best. That doesn't matter. Be consistent, and give what you do have.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Lp(a): You Need to Know This!
When we think about reducing the risk of chronic diseases, it's easy to focus on things we can change. Quitting smoking, losing weight, and, if necessary, taking medications to manage high blood pressure or cholesterol are all great steps. But when it comes to evaluating and managing cardiovascular disease (CVD) risk, there's one critical factor that we can’t ignore: lipoprotein(a), or Lp(a).
Dr. Benoit Arsenault recently discussed on a podcast (The Drive by Dr. Peter Attia) how elevated Lp(a) is the most important and common hereditary risk factor for CVD. The problem? We don't yet have a simple way to treat it. Because of this, many doctors don't even test for Lp(a). However, a new study highlights just how important Lp(a) is for assessing CVD risk. Even though we can’t change Lp(a) levels, knowing them can still play a big role in how we manage heart health.
Why Test for Lp(a)?
Lp(a) is a type of lipoprotein that carries cholesterol in the blood. High levels of Lp(a) can lead to plaque buildup in arteries, increasing the risk of heart attacks and strokes. Unlike other types of cholesterol that we can manage with lifestyle changes and medications, Lp(a) levels are mostly determined by genetics and stay pretty consistent throughout life.
So, if we can’t change it, why bother testing for Lp(a)? The answer lies in getting a complete picture of heart health. Knowing Lp(a) levels can help doctors better assess overall CVD risk and take more proactive steps in managing it.
How Knowing Lp(a) Levels Can Help
Even though there’s no direct way to lower Lp(a) right now, knowing if someone has high levels can influence healthcare decisions in several important ways:
Closer Monitoring: People with high Lp(a) might need more frequent heart health check-ups. This helps catch any potential problems early on.
More Aggressive Management: If someone has high Lp(a), doctors might take a more aggressive approach to controlling other modifiable risk factors like blood pressure and LDL cholesterol, smoking habits, nutrition and fitness.
Family Screening: Since Lp(a) is hereditary, if one family member has high levels, it might be a good idea to test other relatives. This can help detect risks early in family members.
Future Treatments: Research is ongoing to find ways to lower Lp(a). Knowing your levels now can prepare you for new treatments as they become available.
Wrapping It Up
Elevated Lp(a) is a crucial risk factor for cardiovascular disease that we can't change. But that doesn’t mean it should be ignored. By including Lp(a) testing in regular heart health assessments, we can get a fuller understanding of heart disease risk. This helps in early detection and proactive management, making sure we do everything possible to keep our hearts healthy.
Keeping an eye on Lp(a) ensures we cover all our bases in the fight against cardiovascular disease, setting the stage for better outcomes and potentially life-saving interventions in the future.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Breaking the Cycle: Habits, Not Just Genetics, are the Key to Overcoming Obesity
"Obesity runs in my family, it's genetic." How many times have you heard that, or said that? Sure, genetics definitely can play a role in how we look and feel, but it's our habits that truly shape our lives. Families tend to eat the same foods, think the same thoughts, and move in similar ways. By shifting those habits, we can start leading healthier lives and make real progress. Let's dive into how you can take control of your health.
Genetics vs. Habits: What's Really Going On?
Okay, let's clear something up. Genetics do influence things like metabolism, appetite, and how our bodies store fat. But here's the kicker: they don't have the final say. Your environment and daily habits are the heavy hitters when it comes to your weight. Research shows that while genes can set the stage, it's our lifestyle choices that steal the show. Think of genetics as the loaded gun and our habits as what pulls the trigger.
How Family Habits Shape Us
Think about your family's daily routines. Here’s how they impact your weight:
Eating Patterns: If your family loves big, calorie-laden meals and sugary snacks, guess what? You probably do too. These eating habits can easily lead to weight gain. We are wired similarly to those around us.
Activity Levels: Families often share similar levels of physical activity—or lack thereof. If your family’s idea of fun is binge-watching TV rather than taking a walk, that sedentary lifestyle can contribute to weight gain and obesity.
Mindset and Behavior: How your family views food, health, and body image can have a lasting impact. Emotional eating, using food as a reward, and lacking nutritional know-how can all play a part in gaining weight.
Making a Change: Adopt Healthier Habits Together
The good news? You can change your habits, and by doing so, you can change your health. Here’s how to start: (And remember, start small and build upon easy, daily actions.)
Food Focus: Prioritize protein and vegetables and/or fruit each meal, then use carbs and fat as side dishes.
Get Moving: Move daily! Choose something, whether it’s walking, riding, yoga/Pilates, or strength training. Just get going!
Practice Mindful Eating: Understand your triggers and hunger cues, eat slowly, and avoid eating in front of the TV. Enjoy your food!
Family Fun: Find activities that get the whole family moving. Hiking, biking, playing sports—whatever gets you active together. It is so important to expose kids to good habits early to create a foundation that they can carry for a lifetime.
Positive Support: Encourage each other to make healthy choices. Celebrate the small victories and support one another on this journey.
While genetics might set the scene, it's our habits that tell the story. By understanding and changing our habits, we can break the cycle of obesity and lead healthier lives. Remember, you have the power to change, and it starts with small steps. Lead your family by example, embrace a healthier lifestyle, and watch the positive changes unfold.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Protein Priorities (as we age)
Preserving muscle mass as we age translates into preservation of strength, stability, and mobility. So, we need to bank as much as possible, especially prior to age 70 when we see a precipitous drop. Obviously, consistent strength training will positively affect our muscle mass. But nutritionally, protein intake in and of itself, will as well. When focussing on protein consumption, keep a few points in mind....
1. Understand your needs. Strive for .7-1.0g per pound of body weight. This can be slightly higher or lower depending on what your goals are (i.e. weight loss, maintenance, etc.). Reaching your total protein goal is the main priority!
2. Distribute your protein intake properly. Using 100g as our example...One hundred grams of protein in ONE meal or 10g in 10 meals is not optimal. Ideally, reaching a minimum of 20-25g (or more) spaced 3-5 hours apart better stimulates MPS (muscle protein synthesis) and offers a greater opportunity to maintain or build muscle. If reaching your total amount daily is #1, this is #1B.
3. Relative to #1 and #2, post-workout protein intake is last on our priority list. Consuming 20-25+g within a couple hours after a workout is great. But, getting enough protein (total daily amount) over the next 24-hour period is more important for recovery than simply one meal post-workout.
If you want to build muscle and be strong, focus on your protein each meal. Be consistent (give it a good 4-6 weeks) and watch what happens. Many times, just changing this aspect, can ramp up your results.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
The Importance of Strong Feet & Ankles
The Importance of Strong Feet and Ankles
Too often, when we think about training or rehabbing, we look at the body from the knee up. But two of the most important structures are often ignored, your feet and ankles. Just as the foundation of a building must be strong enough to support the whole structure, your feet and ankles should be the solid foundation of your body. Here are the main benefits of foot and ankle strength and how footwear can play a role in supporting (or not supporting) that.
Improved Stability for Injury Prevention
There are 26 bones, 33 joints, 29 muscles, and over 100 ligaments in your foot. With this complexity, strength, stability, and mobility are critical. When we walk, there can be as much as 8x your body weight in force production on your feet. That can increase to as much as 11x your body weight when you run. A solid foundation at your feet enhances your balance and allows that force to be properly distributed. Thus, avoiding injuries and falls.
Better Proprioception
Your foot is the first part of your body that can give you feedback from the ground. There are numerous cutaneous receptors, muscle spindles, and joint proprioceptors on or in our feet that communicate with our vestibular system (sensory system that helps with balance and spatial orientation). Weak and immobile feet and ankles will cause these sensory receptors to become dormant. Properly training feet and ankles will increase circulation to sensory nerves, which in turn causes increased nerve fiber sensation. An increase in nerve fiber sensation gives our entire body feedback to what is happening when our foot encounters the ground. This can lead to less pain and injuries.
Increased Endurance
As we always preach, the body is a single, connected unit. If there is a weak link in the chain, it affects the entire system. The first link in that chain is your foot. Strong feet and ankles can delay fatigue and improve conditioning during prolonged activity, because it promotes proper form and posture, decreasing stress on other joints and muscles.
The Role of Footwear
A research study (Roa, U.P. and Joseph, B.) done in 1992 on 2,300 children, ages 4-13, examined static footprints and how footwear affected the development of the medial arch. It showed that in the group of children that did not wear shoes for most of the day, less than 3% had flat feet. In the group of children that wore shoes, that number increased to 10% with a significant difference between what kind of footwear that was worn. Closed toed shoes were shown to have more of a prevalence of flat feet. Closed toed, narrow shoes inhibit the toes from splaying and limit the movement of the overall foot. Imagine wearing hard mittens on your hands for 12 hours every day. Your hands and fingers would be impacted, and mobility would be hindered. This can happen at your foot when wearing narrow and bulky shoes for a long period of time. Now, I’m not saying you go barefoot in stores and to a formal dinner. But, if you find yourself in footwear that can hinder mobility at your foot and ankle, make sure you train properly to counteract that. Personally, I train in minimalist shoes (Vivo and Xero being my go-to brands). Now these may be uncomfortable for some. There are three things to consider in shoes for training for getting maximal strength and mobility: a wide toe box, a low heel-to-toe drop, and a smaller profile in the heel. These three factors will enhance the strength, mobility, and stability of your feet and ankles. Like I said, if you are conditioned to cushiony and bulky training shoes, making this drastic change could be uncomfortable, but consider easing into these types of shoes.
So, remember to train the entire system, from head to TOE (literally). Your entire body will benefit from it because your foundation will be strong, stable, and mobile.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Whey vs. Casein: What’s the Best?
In the realm of fitness and nutrition, the debate around the best types of protein for muscle synthesis is ongoing. And the battle between whey protein and casein protein is high on that list.
Whey vs. Casein: A definite biochemical duel, whey and casein are both proteins derived from milk, but they differ significantly in their absorption rates and effects on muscle protein synthesis. Whey protein is known for its rapid absorption. It increases amino acid levels in the blood quickly but for a shorter duration. This makes whey a nice choice for post-workout recovery, as it provides the muscles with a quick supply of amino acids necessary for repair and growth. On the other hand, casein protein digests more slowly, leading to a gradual, sustained increase in amino acid levels. We can describe this as a "trickle" effect, providing a prolonged supply of nutrients that can be particularly beneficial during fasting periods or overnight, when muscle repair is active but food intake is not possible.
The Role of Leucine: One of the critical components in this debate is leucine, an essential amino acid found abundantly in whey protein, and very important in initiating muscle protein synthesis. It acts as a signal to the muscle cells, encouraging them to start building new proteins, thereby aiding in muscle recovery and growth. While both types of protein contain all essential amino acids, the higher leucine content in whey makes it particularly effective at stimulating muscle protein synthesis post-exercise. However, the slow release of amino acids from casein can provide a more sustained signal for muscle protein synthesis, which can be advantageous under different and less acute circumstances.
Practical Implications for Athletes and the Elderly: For athletes, integrating whey protein post-workout and casein before bedtime might optimize muscle repair and growth. Additionally, there are implications for the elderly, a demographic particularly susceptible to muscle loss (sarcopenia). Regular protein intake, diversified to include both whey and casein, could help mitigate muscle degradation and promote overall health and mobility. Muscle loss, and therefore strength loss, is a major driver of poor health outcomes in older individuals.
Bottom Line: Different proteins can be strategically used to maximize muscle protein synthesis. It underscores the importance of understanding not just the quantity but the quality and type of protein consumed. As research continues to evolve, this information can help refine dietary strategies for the young and old alike, no matter the individual goal. The overall goal at any age is improved performance...be it in sport or in daily life.
Side Note: Don’t forget, the main priority regarding protein is that the daily goal is reached, regardless of the type that’s consumed.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Sleep Loss and Metabolic Disruption
Does sleep loss have a metabolic effect?
I believe, innately, we all know the answer to this question. However, with 1 in 3 US adults reporting getting inadequate sleep every night, it seems lack of sleep is becoming a larger and larger problem.
After just a single night of poor sleep the metabolism is affected. Factors that are involved include an increase in insulin resistance, a disruption in satiety hormone signaling (i.e. leptin and ghrelin), and an altered eating pattern.
What does all this mean? It means that chronic sleep loss is associated with a greater risk of many disease states.
Sometimes though, even with the best of intentions, interrupted sleep is unavoidable. Sometimes we go to bed too late. Or, we have to get up too early. Life happens! So what's the best way to manage it, other than just saying "I have to do better"?
Disregarding the amount of hours of sleep, the best way to manage sleep loss is through achieving a greater quality of sleep. This means turning off screens 90 minutes or more prior to bed, sleeping in your bed (not falling asleep on the couch...guilty!), sleeping in a completely dark, cool room, and not consuming a lot of food or alcohol close to bedtime.
If you're not feeling well, or not getting the results you would like, evaluate, what we consider, the four pillars of health...Exercise, Nutrition, Stress, and SLEEP. Any one of these being "off" can be holding you back.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
NEW school vs. Old school to get in shape
Dating back decades, we've been bombarded with so much nutrition information. Due to this bombardment, many of us are hardwired to think about nutrition and fitness in a certain way, contrary to what we know is actually true.
I'm guilty. I grew up in a little of the low fat era AND the low carb era. I guess I had the best of both worlds! Also, cardio was king if you were trying to lose weight. (This one I never got behind).
If we were to classify actions to get in shape, or to get healthier:
OLD WAY
-Eat low fat (Snackwell anyone?)
-Always strive for low calorie
-Become a Cardio Carol
NEW WAY
-Eat high protein (25g+ every time you eat)
-Lift weights 3-5x/week
-Walk daily
Of course nutrition science is not an exact science. However, we know more now than we did decades ago....more and better evidence has been presented. For many of us, we must discard the old beliefs, which have been ingrained in us, and unfortunately this information (which established these beliefs) isn't necessarily correct.
Clear out the OLD and establish the NEW through consistent action. If you want to become healthier, don't overthink it. Just start with the three steps listed above. If you can't do three, then do two. If not two, then do one. Whatever the amount you do, be consistent and don't quit.
Remember, the only time you fail is when you quit.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Does a High Protein Diet lead to Atherosclerosis?
A recent study (Zhang et al) has garnered quite a bit of media attention. In it, the results indicated that high protein intake, via activation of mTORC1, drives the development and progression of atherosclerosis. Scary, right? We all need to eat low protein now, right?
Well, not so fast.
According to Dr, Peter Attia (peterattiamd.com), there are a few things we need to keep in mind.
1. The study used a combination of human participants, mouse models, and cultured cells. Within the mouse models, the study used genetically modified mice (apoE-/-) which do not represent normal human physiology. These mice are engineered to be prone to atherosclerosis in a way that does not naturally occur in humans, which can significantly skew results.
2. The study also suggests that high dietary protein, particularly leucine, activates mTORC1 signaling, which has been linked to decreased autophagy and increased atherosclerosis in these specific mice. However, mTORC1 activation by dietary protein is a normal, acute response in humans that regulates important functions such as muscle protein synthesis and is not indicative of long-term health risks.
3. The scientific evidence does not support a significant risk of atherosclerosis from normal or even high levels of dietary protein. Dietary protein is essential for maintaining muscle mass and overall physical health, especially as we age.
4. Dr. Attia criticizes the media's interpretation and sensationalism of the study's results, suggesting that the conclusions drawn are far removed from practical, human-applicable insights and are based on a model that is not representative of typical human physiology.
In my opinion, there needs to be a more nuanced interpretation of research findings, especially those that are derived from animal models. Animal models may have the ability to give us a direction, but may not translate directly to human health outcomes
Buyer beware when the media gets ahold and touts specific studies relating to nutrition science. It can be a delicate, nuanced, and complicated topic.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Want to fight aging? STRENGTH TRAIN. (a must read)
Benefits of Resistance Training on Aging
Here at FE, all of our clients know that we love to strength train. Though all modes of exercise and movement are great, we always say strength training is our top pick since it can involve aspects of multiple types of exercise. I have another reason to make strength training your top choice: it can reverse a big reason why we slow down as we age, the loss of strength and power.
As we get older, our muscle mass and strength steadily decline. This is known as sarcopenia and is shown to start at the age of 40. There is a particularly rapid effect on type II muscle fibers (fibers required for strength and power). These muscle fibers are shown to atrophy (shrink) more than type I fibers (fibers required for endurance). A recent study (Casper Soendenbroe et al. Journal of Cachexia, Sarcopenia, and Muscle) tested the effects of heavy strength training on skeletal muscle mass on a cellular level.
This study obtained quadriceps muscle biopsy from 197 subjects, who were largely physically inactive. They were males and females covering the ages of 20-97 years. The biopsies showed atrophy in the older population (60+) of type I and type II fibers, but type II fibers showed a greater decline in the aging population as related to atrophy. This can correlate to the greater loss of strength and power as compared to endurance as we age.
So, what are the effects of resistance training? In the study, 59 subjects participated in heavy strength training 3 times per week. Since the biopsy was taken from the quadriceps only lower body exercises were performed for the study. The workouts consisted of 5 minutes of warm up on a stationary bike and 3-5 sets of 8-15 repetitions of leg press, leg extension, leg curl and 2 optional upper body movements. The subjects were asked to perform the movements at a maximal weight while still being able to perform the required number of reps.
Compared to the non-training population, the training subjects (both young and old) showed a 3-4% decrease in atrophy in type II fibers. Although a 3-4% change is significant, one can argue a greater period of strength training could show even more change (the study only lasted 3 months). Also, there were findings to support that strength training decreased the presence of the biomarker of myofiber denervation. Denervated (loss of motor neuron innervation) fibers were shown in significant amounts in the older, untrained subjects. Thus, supporting the adage of “use it or lose it” as it pertains to your body.
A similar recent study (Guy Anselme, Mpaka Messa et al. J Cachexia Sarcopenia Muscle) of master sprinters (ages 40-85) showed similar results. The study found that over a 10-year follow-up of the sprinters, they showed no change in quadriceps fiber composition or fiber cross-sectional area (meaning no atrophy) if they maintained their sprinting program. Sprinting, like resistance training, recruits type II fibers. Training type II fibers is key to reducing overall atrophy as we age.
The bottom line: train no matter how old you are. You can reverse the effects of aging. Exercise, in particular resistance training, is one of the most effective ways to combat sarcopenia and the age related declines in muscle that some think is unavoidable. Even though it’s key to stay active throughout your life span, the studies mentioned above show that muscle can still respond to training later in life, proving it’s never too late to start. Would an 85-year-old ever say, “I want less muscle”? Of course not. Having high skeletal muscle mass as we age will keep us strong and prevent injuries. That’s why we Train for LiFE, a long, strong, and high quality LiFE.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
The Magic of Routine
Let's Chat About the Magic of Routine…and dive into something that might just change the way you look at your daily grind. I like to find the awesome in what some might call boring. Yes, I'm talking about your everyday routine. Trust me, it's not as dull as it sounds.
Let's break it down, Jaime-style, and see how sticking to a few simple habits can actually be your secret weapon to feeling amazing.
EXERCISE AT THE SAME TIME
Finding Your Groove with Exercise: Making a date with your exercise at time each day isn’t just about getting those steps in. It's like setting an internal alarm clock for your body, signaling, "Hey, it's time to get moving!" And it isn't just about burning calories; it's about teaching your body to consistently crave movement, making the whole fitness thing feel a bit more like second nature.
EAT AT THE SAME TIME
When to Eat? Timing matters. Eating your meals like clockwork (creating a consistent schedule) does more than keep you from being "hangry". It gets your body in a rhythm, helping everything from digestion to energy levels. Personally, I'm big on this: syncing up your chow time with your body’s natural clock can be a game-changer for your results and even help you make better food choices.
SLEEP AT THE SAME TIME
Hitting the hay and waking up at the same time every day isn't just for toddlers. It's gold for adults, too. It's all about giving your body the cue when it's time to wind down and, just as importantly, when it's time to rise and shine. This routine can seriously level up your sleep quality and duration, leaving you more refreshed and ready to tackle your day. This should be non-negotiable in your daily schedule.
GET UP AT THE SAME TIME
Building upon the last topic and speaking of mornings, consistently getting up at the same time every morning does wonders. It’s not just about avoiding the snooze button; it sets a positive tone for the whole day ahead. You start with a win every morning by simply getting up when you say you will. It’s empowering and sets a rhythm that can lead to a more productive, happier day.
KEEP IT SIMPLE, KEEP IT CONSISTENT
Here’s the thing, and I say it all the time: simplicity is key. These aren’t groundbreaking, earth-shattering changes. They're straightforward, everyday habits. But when you stick to them, they become so powerful for your health and happiness. It's the consistency of action that transforms the ordinary into something that feels more like extraordinary. So, yeah, embracing a bit of the "boring" stuff, like exercising, eating, sleeping, and waking up at consistent times, doesn't just make for a yawn-fest; it actually sets the stage for a healthier, more vibrant life. Don’t overlook the power of a solid routine. It might just be the coolest thing you can do for yourself.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Grow up! Stop Eating Cereal for Breakfast.
You're not seven years old anymore. It's time to ditch the cereal, aka dessert, for breakfast.
No doubt, we all love the simplicity of pouring a bowl of cereal, right? But here's the scoop - it's not how we, as adults (or kids), should start the day, especially if you're looking to shed some pounds.
Why Protein Rocks in the AM: The standard American diet typically begins the day low in protein...a bagel or toast, OJ, maybe some fruit. Where's the most important part? Starting your day with a protein-rich breakfast keeps you full, cuts down on the snack attacks, and helps to fuel your muscles.
Sure, cereal is easy, but it's usually packed with sugar that can send your blood glucose on a rollercoaster leading to a desire to eat even more. So unsatisfying!
Better Breakfast Choices: Here are a few of my top picks for a protein-packed start, reaching for a minimum of 20-25g of protein to start your day.
1. Eggs: Boiled, scrambled, poached, omelet - eggs are versatile and pack about 6g of protein each, as well as a plethora of vitamins and minerals.
2. Yogurt: Look for a brand that contains 14-18g of protein per serving. I prefer Siggi's.
3. Grass-fed Steak: Yep, steak for breakfast. It's a protein powerhouse (approximately 7g per ounce) and not as crazy as it sounds.
4. Cottage Cheese: Creamy, delicious, and pairs well with just about anything.
5. Whey Protein Powder: Easy option to add to a smoothie or overnight oats.
Time to grow up!
Switching up your breakfast game doesn't have to be a chore. It's about making choices that fuel your body and support your goals. So, let's say goodbye to the cereal box and hello to a morning routine that packs a protein punch. Trust me, your body, skeletal muscle mass, and your weight loss journey will appreciate it.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Get Stronger…Lose Weight Easier!
Let's Chat About Muscle and Weight Loss: It's Easier Than You Think! It's about muscle, weight loss, and how getting stronger can actually make losing weight a whole lot easier. Let's dive in!
Why Muscle is Your Friend: First off, think of your body like it's a high-tech engine. The more muscle you have, the more energy you burn, not just when you're hitting the gym, but all the time – even when you're just chilling on the couch. That's because muscle is an energy-burning powerhouse, increasing your metabolism and making it easier for you to keep those pounds off (namely body fat). Remember, there's no other bodily system that uses more energy than the skeletal muscle system.
Eating More, Not Less: Now, here's the part most people enjoy: building muscle means you can actually eat more. Yep, you heard that right. Since your body needs fuel to build and maintain muscle, you'll get to enjoy plenty of nutritious, tasty meals without obsessing over every single calorie. It's about feeding your body what it needs to thrive, which turns eating into a joyful part of your day, not a guilt trip. We don't have to live in a constant state of deprivation.
Looking Good and Feeling Great: And let's not forget how much better you'll look and feel, with more confidence. More muscle means you'll have that leaner, stronger look, sure. But it also means you'll be healthier overall, with better bone density, fewer aches and pains, and a lower risk of injury. Plus, everyday tasks become a breeze when you're stronger due to greater strength, stability, and mobility
More Muscle, Less Problems: So, here's the deal, building muscle is like hitting the jackpot for your health. It makes losing weight simpler, lets you enjoy food without guilt, and leaves you looking and feeling confident. It's not about short-term diets, fads, or quick fixes...but building a healthier, happier you for the long haul. So, what do you say? Ready to make friends with your muscles and see where they can take you? Trust me, it's a journey worth taking, and I'm here to guide you every step of the way. Let's get stronger together!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
We’ve Been Eating this for Millennia…
We’ve eaten these for millennia…now they’re bad?
For centuries, our diets have been anchored by whole foods like meat and eggs, fundamental sources of essential nutrients and protein. These natural, minimally processed items have sustained human health and development through the ages.
Contrastingly, the last century has seen a surge in ultra-processed foods—a stark departure from our traditional fare. Yet, in a puzzling twist of public discourse, it's often the time-honored meat and eggs drawing scrutiny for health concerns. This narrative begs the question about our understanding of nutrition and health. While no food group should necessarily be vilified without nuanced evaluation, the rise in chronic diseases correlates with the increase of ultra-processed foods in our diets, as well as the AMOUNT of food in our diets. These products, often filled with additives, preservatives, and refined ingredients, are a far cry from the nutrient-rich whole foods our ancestors thrived on. Not to mention the caloric density of these foods.
The emphasis on processed foods has not only altered our taste preferences but potentially our health trajectories as well. The simplicity and nutrient density of meats and eggs, packed with high-quality proteins, vitamins, and minerals, contrast sharply with the complex ingredient lists of many modern food products. It invites a deeper reflection on our dietary choices and their long-term implications. As we navigate the wealth of information and misinformation in nutrition science, returning to the basics—valuing the whole, minimally processed foods that have nourished humanity for millennia—might just be the key to unlocking better health outcomes.
While I believe it's crucial to approach dietary recommendations with nuance and based on individual health needs, dismissing the role of traditional foods like meat and eggs without good evidence does a disservice to our health.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Unlocking Weight Loss with Your Grocery List
Ever caught yourself pondering if that weekly grocery haul could be your ace in the hole for weight loss? Well, let's dive into how a thoughtfully crafted grocery list might just be the game-changer you need.
1. Powerhouse Proteins: Kicking things off with essentials like eggs, grass-fed steaks, ground beef, and a whole chicken. These aren't just your muscle mentors; they're your hunger heroes. With protein in your corner, you're looking at longer-lasting satiety, keeping those cravings at bay and slashing your calorie intake without ever feeling shortchanged.
2. Veggie Victory: Then, we've got our leafy greens and other chosen veggies. These low-cal wonders are fiber-rich and nutrient-packed, making your meals more substantial without the calorie pile-up. They're your vitamin and mineral treasure troves, fueling your weight loss quest with every bite.
3. Fab Fats and Fiber: Avocados and berries, LET’S GO! This tag team of heart-healthy fats and fiber is nothing short of spectacular. Avocados fight off hunger with their good fats, while berries bring that sweet kick without the sugar rush, thanks to their fiber. This duo plays a crucial role in managing your blood sugar and keeping hunger in check.
4. The Probiotic Champion: And don’t you dare skip over that Greek yogurt. Loaded with probiotics, it's a gut health guardian, linked to maintaining a healthier weight. Plus, its high protein content is another feather in your cap for muscle maintenance and staying full.
So, why spill the beans on this?
Because each grocery run armed with this list gears you up with foods that champion weight loss from multiple angles: protein for fullness, fiber-rich veggies and fruits for satisfying low-calorie volume, heart-healthy fats for keeping hunger at bay, and probiotics for a happy gut. The takeaway? You might just notice a lighter step each time you return from the store.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Diving into Zone 2 Training
What?!?! You’re telling me to not exercise too hard? The Benefits of Zone 2 Training
Here at Functional Elements, we always strive to teach our training motto: Train For LiFE. We preach that training should improve life performance and function. But what if I were to tell you that the inverse should also be true: life can mimic training. What do I mean? Sometimes we just want to relax, unwind, ortake a nap to rejuvenate ourselves so we can hit the restart button and be more productive. Training can work the same way. The old adages of “put the pedal to the metal” and “no pain, no gain” can hurt your overall performance and function. This is where Zone 2 training comes into play.
To understand Zone 2 training, we need to go into some physiology. To simplify, your body has different energy systems, some are more aerobic and some anerobic. Aerobic activityrequires (or should require) the use of fat as the main source of energy. Aerobic activity is performed at lower heart rates and longer duration. Performing for longer duration is the key in order to tap into your stored energy source, fat. Anaerobic activity requires glucose (and later glycogen) as the main source of energy. Anaerobic activity is performed at higher heart rates and shorter duration.
Zone 2 training should be an aerobic activity. It involves training at a lower heart rate for an extended period. One of its greatest benefits is improving mitochondrial function. If you can remember back to your grade school science days, you willrecall your science teacher describing the mitochondria as the powerhouse of our cells. This is because it breaks down food into usable energy for cells. This energy is called adenosine triphosphate (ATP). The mitochondria drive the production of ATP and proteins. As in all things in life, you must practice toimprove. Zone 2 training increases the number of mitochondria, improves mitochondrial efficiency, and improves metabolic flexibility (the ability of your mitochondria to utilize fat and glucose as an energy source). At lower heart rate activities, your main source of energy should be fat, not glucose. Poor functioning mitochondria will result in metabolic inflexibility, the inability to utilize fat versus glucose. This can also lead to insulin resistance, type 2 diabetes, hypertension, heart disease, and Metabolic Syndrome.
By improving mitochondrial efficiency, fat can be used as an energy source more efficiently, preserving your glycogen stores longer. Glycogen, which breaks down into glucose, serves as the main fuel source for anaerobic activity. A substrate of this is the production of lactate. High lactate production combined with poor functioning mitochondria, can cause fatigue, which is why lactate is often seen as the devil in terms of exercise. But high functioning mitochondria can produce more transport protein that can turn lactate into usable energy. Thus Zone 2 training improves your ability to clear lactate and use it as fuel. This is another reason why Zone 2 training is important. It can improve your performance at other training zones (3-5), but the inverse is not true. Higher training zones do not improve lower training zone fitness.
This is where heart rate comes into play. During Zone 2 training, lactate is produced but you don’t want it to build up too much. Being able to keep your heart rate at 60%-80% of your heart rate max ensures lactate not to build up. Wearing heart rate monitors can be helpful to determine this. If you don’t use a heart rate monitor, one way to monitor your heart rate between 60%-80% is “perceived effort”. During Zone 2 training, you should be ableto hold a conversation. At the top range of Zone 2 training, it may be a little harder to hold a conversation without having to pause to breath. When you are unable to hold a conversation, that may be a sign your heart rate is above 80% of your heart rate max, and you may have moved into Zone 3. Another way of monitoring heart rate is to be conscious of your breathing. During Zone 2 training, you should be able to maintain nasal breathing.
How much Zone 2 training should you do? Benefits can be seen performing Zone 2 training 2-4 time per week for 45+ minutes per session.
So yes, it is beneficial to not go as hard. As we always say, variety is the spice of life (and training too). Incorporate more Zone 2 to your training regimen. Your quality of life will improve, and your body will thank you for the nice change of pace.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC
The REAL secret sauce to change…
Alright, let's talk about something I think you may love (or hate) depending on where you are in your health and fitness journey: CONSISTENCY. Love it or hate it, consistency is like that friend who's always there for you, reliable and steadfast, and always giving you what you need and not just what you want.
I've spoken about this plenty of times in the past but we all can use a reminder, chasing perfection is an action and a mindset of futility...it's pretty much impossible and, honestly, it can drive you a little crazy. Now, think about it this way: imagine if you just decided to be a little better today than you were yesterday. That’s it. No grand gestures, no monumental tasks – just a bit better…not perfect. It’s like choosing stairs over the elevator or adding a handful of spinach to your omelet. Small choices, right? But over time, they really add up, compounding like an investment.
Here's the kicker: when you’re consistent, you're building a foundation. Liken it to laying a single brick every single day. You might not notice a difference immediately, but give it six months? You’ll have built yourself a sturdy path to walk on towards your goals. So, forget about being perfect. It’s overrated and it’s not doing you any favors. Instead, let’s just focus on being consistent. Trust me, it’s the real secret sauce to making things happen no matter what your health and fitness game plan may be. KEEP SHOWING UP! And let’s see where we end up. How does that sound?
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Spice your training up with Progressive Overload
Today, let's chat about ramping up your strength training with some progressive overload, from a coach/dietitian’s perspective. It's like spicing up a recipe - a little change can make a big difference!
1. Start Small with Weights: Imagine adding just a pinch more seasoning to your favorite dish. That's like upping your weights bit by bit. Even a tiny increase can lead to big gains over time.
2. Up Your Reps: Can't add more weight? No problem. Think of doing extra reps like adding another layer of flavor to a meal. More reps with the same weight can really turn up the heat on your muscles.
3. Switch It Up: Bored of the same old exercises? Time to get creative, like trying a new ingredient in the kitchen. For example, swap out regular squats for single-leggers and feel the difference!
4. More Sets! That’s tasty!: It's like having an extra course at dinner. Add a set or two to your workout and watch your strength grow.
5. Shorter Breaks, Bigger Challenge: Cutting down rest time is like speeding up between courses. It keeps the momentum going and intensifies your workout.
Keep in mind, it's all about small changes for big results, just like in cooking. Keep challenging yourself and have fun with your strength training journey!
Lastly, all of these variations shouldn’t be implemented all at once. Hence, “progressive”. Pick one and try it out for a time period, then layer in another when needed.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Strengthen Your Swing: The Crucial Role of Strength Training in Golf
Hey fellow golf enthusiasts! The off-season is among us and that means it's the perfect time to switch gears from the course to the gym. You might think of golf as a chill sport, but trust me, it's pretty demanding physically. Getting stronger, especially your lower body and glutes, can seriously up your game on the course.
We''re going to dive into why strength training is so important, focusing on why you should work more on your pull strength rather than just pushing weights. Thanks to insights from the Titleist Performance Institute (TPI), of which I am certified, we'll uncover the secrets behind a stronger, more efficient swing, and how we can help set you up with the best training plan.
So, why is the off-season the best time for this? Well, it's your golden ticket to fine-tune your skills and boost your fitness. This is when you can really focus on beefing up your body and sharpening aspects of your game that you might have neglected during the season. TPI knows this is a crucial time for golfers to get into strength and conditioning, which can totally transform your game. And Functional Elements Training and Nutrition Center is right there with them, offering personalized advice on exercise and nutrition.
Now, about the lower body and glute strength. The golf swing is this intricate dance of power and precision, right? And while your upper body gets some of the spotlight for speeding up the clubhead, it's really your lower body and glutes that lay down the foundation for a strong, balanced swing. TPI's research shows that your glutes are super important in moving energy from your legs to your upper body when you're swinging. Stronger legs and glutes mean you can push off the ground better, giving more oomph to your swing, keeping you balanced, and even preventing injuries, especially in areas like your lower back and hips.
At Functional Elements Training, we take a whole-body approach to golf fitness. We can figure out exactly what you need and set you up with a training program that suits you to a tee (pardon the pun). We look at how you move, any imbalances that might be messing with your swing, and even talk nutrition that supports your training and overall health.
Here's a twist - instead of focusing on push strength exercises like bench presses, we suggest focusing more on pull strength, like rows and pull-ups. Why? Because these exercises help fix any forward-leaning postures, reduce the chance of injuries from overdoing the push exercises, and the pulling motion is actually closer to what you do in a golf swing.
So, since the off-season is here, it's an amazing opportunity to get into strength training. Strengthening your lower body and focusing on pull exercises can make a huge difference in your clubhead speed, balance, and avoiding injuries.
Remember, a stronger, more balanced body means a more powerful and consistent swing. Reach out to certified pros like me, Ryan Page, CSCS, TPI, PPSC*KB and the Functional Elements crew to get a training and nutrition plan that's just right for your golfing needs. Stick with it, and you'll be hitting the upcoming season with a swing that's better than ever. Let's get stronger together!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Ryan Page, CSCS, PPSC, TPI Certified Professional
Partner, Training Specialist
Top 5 Benefits of Total Body Training
I’ve been in the fitness industry going on 21 years. A lot has changed since then, both in the industry itself and for me, personally. My goals both in life and fitness are different, as you would guess they would be, comparing a 23-year-old and 44-year-old. Marriage, three kids, and operating a business can do that to you. Back then my training goals were that similar to an athlete. I wanted to get bigger, faster, stronger. I would often train splits of different body parts each day, focused on one muscle group per training day. Fast forward 21 years, life has changed, and I need to be more efficient with my time to manage and enjoy all aspects of my life. Incorporating total body training is not only efficient by also aligns with my fitness goals now: be leaner, be more mobile, be stronger, and improve my conditioning. Here are my top 5 benefits of total body training:
More efficient caloric burn
As I’ve mentioned, efficiency is key to my life, and total body training is just that when relating to burning calories. You burn more calories the more joints and muscle groups that you involve. Major muscle groups working together in compound movements require more energy to coordinate the movement, can move heavier training loads, and provide more oxygen to working muscles compared to single joint movements.
Increase in functional strength
Functional strength training should involve movements that mimic the psychological demands of daily life. So, I would doubt that a chest day that involves chest fly’s, bench press, incline press, and decline press will prepare for your daily demands in life, unless you have a bench press competition that day. However, super setting a single arm press with an RDL, followed by cycle jumps can mimic the psychological demands of daily life by improving your balance, coordination, and conditioning, as well as strength.
Improved aerobic capacity
Total body training requires sustained physical effort and the use of oxygen. Hence this type of effort strengthens your heart, improve blood circulation, and improves the body’s ability to efficiently use oxygen. Also, the increase in heart rate required in total body training can help reduce resting heart rate over time. As a result, endurance and energy levels will improve.
Increase in mobility, stability, and coordination
Total body movements and workouts require your body to involve more muscle groups. Hence it will also require your body to be more mobile, stable, and coordinated to do the movements correctly. These demands put on your body will also improve your neuromuscular connection.
Lower risk of injury and overtraining
The training volume required for split body training can be overwhelming. So much volume focused on a particular muscle (and subsequent joint) may lead to stress and injury. Total body training allows you the opportunity to incorporate the proper training volume you need to see the benefits of exercise but not put too much stress on a particular muscle group or joint. This will in turn allow you to train more in a given week.
So, be sure to take advantage of the benefits of total body training. When executed properly, total body training can build strength, stability, mobility, conditioning, as well as make your workout more efficient and effective, regardless of fitness level.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.