A REAL LIFE EXAMPLE of the importance of PROTEIN
Meet Amy. She’s a personal training and nutrition client of mine. Recently, it was time for her nine-week reassessment.
Overall, the data wasn't drastically different than previous assessments.
Some of my clients are disappointed with that. But not Amy. Depending on where you are in your fitness journey, maintenance can, and should, be a WIN.
Over the past year, Amy has pretty much maintained a small range regarding weight, body fat mass, and body fat percentage.
However, there was an aspect to these results we honed in on....Skeletal Muscle Mass (SMM).
This reassessment showed that SMM didn’t move much. But looking closer at the overall trend, it was decreasing slightly over the last 4 reassessments.
(As a side note, the slight increase in percent body fat wasn't necessarily due to an increase in body fat mass, but due to a small amount of muscle loss)
In the personal training and fitness world, this is the beauty of data. And the beauty of technology. Thanks to our InBody scans in every client reassessment, we are able to go well beyond the scale and monitor the bigger picture from multiple angles.
So, now seeing this trend, it was time for Amy and I to dig in.
Why had SMM been decreasing? We went down the list of fitness pillars … training, sleep, stress, and nutrition.
Over the past year, strength training and exercise had been consistent. Sleep had been good. And stress had been low.
So, what was left? Ah yes, nutrition.
And here we quickly found the issue. We went over Amy’s eating patterns and determined her protein intake had been off … consistently lower than it had been prior to the downward trend.
That’s how quick it can happen. That’s how important ALL FOUR fitness pillars are. And that’s how important the appropriate level of daily protein intake is for each and every one of us.
Moving forward, a minimum of 90g per day is the goal for Amy to reverse the trend and regain the muscle mass she has lost.
How did we come up with 90g per day? A combination of formulas and personal data/goals specific to Amy. (As a dietitian, it’s what I do!)
Is it a perfect science? Not necessarily. But you can bet over the next nine weeks we’ll keep a close eye and pay special attention to the data from her next reassessment. Adjustments may be necessary, we’ll see.
Bottom line, as we age, it becomes harder and harder to maintain (much less gain) SMM. Pay attention to your protein intake and your trends. Find a resource (we know of a good one!) to get YOUR data and let it guide you appropriately.
Remember this: what gets measured, gets managed!
As always … GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
@functionalelements
functionalelements@gmail.com
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.
I’M WORKING HARD IN THE GYM, BUT NO RESULTS … WHY?
We all know the great benefits we get from strength training.
Whether you’re trying to increase strength, bone mass, lose weight, fight cardiovascular disease, or just improve your overall physical and mental health, strength training can be the one-stop-shop to improve your quality of life.
But can you do too much of it?
Heck ya. Overtraining is definitely a thing.
In fact, it’s so much of a thing that the term overtraining syndrome (OTS) has officially been coined. And it can actually cause the opposite effect you are trying to achieve.
WHAT ACTUALLY IS OVERTRAINING SYNDROME
The National Academy of Sports Medicine has described OTS as a condition in which an athlete or fitness client experiences fatigue, declining performance, and burnout.
Other symptoms could include mood changes, acute or chronic injuries, frequent illness, elevated blood pressure and resting heart rate, difficulty sleeping, and constant muscle soreness.
We have all experienced the feeling after an intense workout. Soreness, fatigue, stiffness can be felt after an intense session especially if a new variable has been introduced like a new program with new variations, more volume, more resistance.
It could last a few hours or even a few days, but after a bit of recovery and refueling time, you should feel energized, strong, motivated and ready to tackle the next session.
Symptoms of OTS, however, last longer than a few days and can vary.
HOW TO IDENTIFY OVERTRAINING SYNDROME
So are those negative feelings you might be having truly OTS?
Many life factors could be affecting you, not just your training. But training could exacerbate an underlying condition.
To help identify this, ask yourself the questions:
• Are you have difficulty sleeping?
• Has your resting heart been elevated?
• Have you been depriving yourself of enough good nutrients and fluids?
• Are you battling major life stress?
If the answers to these questions are “no” then you are ready to take on your next session with proper adjustments.
If the answers are “yes”, you may need to make major adjustments to your routine and tune in to how you’re recovering.
HOW TO FIGHT OVERTRAINING SYNDROME
If these negative signs of OTS last weeks, rest and recovery must take place.
But that doesn’t mean avoiding activity in general.
Light activities like walking or workouts that focus on mobility and recovery should be done and are recommended.
I know when I feel sluggish due to lack of sleep or stress, I adjust my workout routine to include more active recovery. I lean more on movements that focus on self-myofascial release, corrective exercises, mobility, and light muscular activation.
And when it comes to my personal training clients, if I notice any signs of OTS, asking them those simple questions I noted previously is key, and reassessing the program and tracking their body composition data will allow me to adjust for the situation.
These simple steps can be enough to overcome OTS and reinvigorate the body to get back to feeling strong, energized, and ready to take on life.
Bottom line, if your workouts aren’t moving the needle or, worst case scenario, are actually having an opposite effect to what you want, take a step back and reassess things.
And if you need help finding the roadblock or obstacle, let us know. It’s what we at Functional Elements do!
Remember … GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.487
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.
“It was my weekends…not my macros!”
LESS CAN BE MORE IN YOUR WEIGHT LOSS JOURNEY
I just finished speaking with a client regarding their nutrition. We'll call him "Joe".
Over the course of the last nine months, Joe has admirably lost 25lbs (approx.), but for the last two months he has been fairly stagnant.
So, we had a meeting to talk things through. Our plan was to figure out if calories, protein, carb, and fat were in line or if he needed to make adjustments to get over the hump.
But the meeting went in a different direction.
Our talk ended up having very little to do with his macros. They looked just fine to accomplish his weight loss goal.
So where did the discussion take us?
It took us to a little roadblock we found in Joe's small actions. You know, the ones you sometimes don't even notice. Almost unrecognizable.
The issue?
Weekends. They weren't making him GAIN weight necessarily ... but they also may not have been allowing him to LOSE it.
Now he wasn't exactly going off the rails each weekend. But things were definitely different for those two days of the week than the other five.
For example, he was generally reaching a weekly energy deficit of 1200 calories Monday through Friday, but recouping those 1200 calories by having a little more of this and a little more of that Saturday and Sunday.
And when that happens consistently week over week, it will make a difference.
We don't always realize how easy it is to find extra calories without noticing it.
In Joe's instance, there's no need to make things more complicated by digging deeper into the macros. For the next four weeks, Joe is going to simplify things.
We're not going to worry about the numbers, the macros, and analyzing every morsel Joe eats.
The focus is simply to be more aware of the weekend patterns and choices that are hindering progress. More than likely, with this small action, Joe will soon see his overall weight drop.
Many times, when we're shooting for a goal, and we don't see the results, it's so easy to dive deeper, want to do more, and create a more complicated game plan.
Instead, I like looking at how we can simplify the focus and process, and not lose sight of the forest due to the trees.
Simpler is better!
And if you need help finding the roadblock or obstacle to reaching your goal, let me know. It's what we at Functional Elements do!
Eat with a purpose...Be well!
Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
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.
My Eating Wasn’t Perfect! Now What?!?!
YOUR FITNESS JOURNEY DOES NOT
NEED TO BE PERFECT: HERE’S WHY
OK, so you've established your fitness goal.
You're motivated.
You've even food prepped for the week.
IT'S GO TIME … game on!!!
WHEN FITNESS MOTIVATION COMES CRASHING DOWN
You're on fire for the next few days, weeks, or even months. You are working out consistently, maybe on your own or with a personal trainer. And your nutrition is on point!
Then, something happens ...
Maybe it’s a party … travel …a holiday … or even a high stress day at work.
Whatever it is, it’s knocked you off your game - and the fire inside that seemed so strong is now extinguished.
You’ve now begun to miss workouts and your eating is ‘off.'
No point in continuing right? Why would there be … everything is seemingly ruined because you weren’t ‘PERFECT.'
IS YOUR FITNESS GOAL REALLY ABOUT PERFECTION THOUGH?
Hold on buckaroo. It's okay. Everything is NOT lost. The world isn’t ending. You've just had a little hiccup - and yes, you can still hit your goal.
As a registered dietitian, I go through this scenario often with clients. It’s a tough spot that has the potential to send an individual spiraling.
OR, better case scenario, it can be a realization that our fitness journey is never a straight line.
What I like to do here is quickly put things back in perspective with a couple of simple questions:
Am I trying to reach perfection with my fitness goal?
Or am I simply trying to make smart, long-term changes that will transform how I look, feel and move?
We all do it. We put a goal out there and then put that goal up on a pedestal.
By doing this, we get myopic about it, and anything less than perfection is a failure.
Therefore, if we make a mistake, we feel all is lost. It's demotivating. Trying to achieve perfection is the last thing I want you to do.
CHANGING YOUR MINDSET AROUND YOUR FITNESS GOAL
Let's take a step back. Yes, have your goal, but change your mindset and approach to it.
Think of your goal as a moment in time. Not the end all, be all. It's simply a step in the process of getting healthier (stronger, leaner, more mobile and flexible).
I want you to imagine your goal as a by-product of a greater process.
Develop a process of nutrition and a process of consistent activity, and the eventual result will be that goal you had once put up on a pedestal.
NUTRITION AND FITNESS AS A ‘PRACTICE'
We use the term "practice" when referring to yoga, meditation, and pilates. I'd like you to think of nutrition and fitness in the same vein. It takes education and time. Don’t get discouraged.
Develop, and then perform, a process of small, consistent actions daily. No matter how small. Then, when you're ready, layer in other small, consistent actions onto the foundation you've built.
Before you know it, you'll be on your way to feeling better, looking better, and healthier.
The bigger picture is this...trying to be perfect is a futile conquest. Life happens and perfection is never going to happen in the long term.
But, if you can focus on the process and progress, you will have room for error because one meal, one day, or one missed workout does not hamper the long-term benefit.
Give yourself some grace if you do go off track, or go out to dinner, or don't feel like a workout out that day, and make the next meal or day a fresh start.
You're just sticking with the process (not focusing on the moment in time of your goal).
Remember this, PROGRESS > PERFECTION.
EAT WITH A PURPOSE … BE WELL.
Jaime Rothermich RD CSSD LD PPSCxKB CSCS
@functionalelements
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.
How should I structure my workouts?
WHAT IS THE IDEAL TRAINING SPLIT FOR MAXIMUM FITNESS
RESULTS?
It’s the magic question … just how should I put my personal program together on a weekly basis for the quickest and best results?
It’s what we in the business refer to as the ‘training split’ … how you design and break down a weekly training program into separate days (i.e. what should be done on one day vs. the next).
Different splits can be full body splits, upper/ lower body splits, push/ pull splits and squat/ hinge splits, and individual muscle group splits.
Which split is the best? Well …
All training splits can work, and work well. Are there certain things that should be tweaked or taken into account for certain individuals? Sure. And I’ll jump into those more below. But the biggest key is consistency.
As we at Functional Elements always say: Consistency is king. If you stick to your program, you will see results.
HOW TO DECIDE ON THE PROPER FITNESS TRAINING PROGRAM FOR YOU
As with all things involved with strength training, deciding on the appropriate training program for you, well, depends on you.
We need to consider your goals, schedule, and training experience in order to allot the proper amount of recovery time.
For beginners with no training experience at all, I usually suggest a 2x per week total body training program incorporating the 6 foundational movements (squat, hinge, lunge, push, pull, carry).
As you get more experienced, the “sweet spot” of frequency is 3-4 times per week. Again, consistency is king to executing and seeing results.
HOW MUCH SHOULD I TRAIN IN ONE WORKOUT?
This refers to volume, the amount of work completed during a workout, determined by the number of sets and reps.
Back in my younger days, my goal was to train like a body builder. My program was the “bro split” involving strength training 4x per week, split up between a chest day, back day, leg day, and shoulders and arms day with core training sprinkled in.
I would perform 12 sets of chest and back, 15 sets of legs, and 6-8 sets each of shoulders and arms, with rep ranges of 12-6.
Why?
Because I just wanted to look good.
Fast forward to now. I am in my mid 40’s with 3 kids and co-owner of a personal training company. My time is limited.
Also, I’ve realized that you train not only for appearance but also to improve your quality of life.
My strength training program now focuses on a full body routine 3-4x per week, split up by certain movement patterns.
Currently my training days are split up focusing on hinge/ push, squat/ pull, and a lunge day with more single arm patterns.
My 4th day is my “fun” day. I just like to perform movements that either I enjoy or try new movements and movement combinations. Usually, the 4th day will have some sort of conditioning involved.
Now comparing my younger days to now, both strength training programs were suitable for me at the time.
THE ROLE OF INTENSITY IN YOUR WORKOUT
I’ve learned that results not only come from volume but also intensity. How you split up your training program can allow for higher amount of intensity.
Intensity does not only depend on the amount of weight you lift. It can also be higher repetitions, slower repetitions, or making an exercise more dynamic or complex. If your intensity and focus performing an exercise is there, results will show.
IDENTIFY YOUR SPLIT – AND GO!
So, whether you’re doing an upper/ lower, push/ pull, or the “bro split”, every split can work.
However you decide to divvy up your strength training program, as long as the volume, the intensity and, most importantly, the consistency is there, you will get results.
Of course, a qualified professional (I know of a good one!) can help design a program and the proper split that is optimal for you, your body and your goals.
At Functional Elements, we emphasize the importance of program design (every 9 weeks for our personal training clients) as much as we do the workouts themselves. If we can help you, let us know. Our 14-day 360° is a great place to start!
As always, don’t just train …TRAIN FOR LIFE!
J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Director of Training
Functional Elements Training & Nutrition
What’s more important for Weight Loss? Protein or Calories?
Recently I was working with a client. Let’s call her Sue.
Sue’s main goal was weight loss, and she was determined to lose 15-20 pounds over the next few months.
As we were talking about her nutrition plan, she hit me with a great question …
“What should my main focus be in trying to lose weight, calorie deficit or protein intake?”
It’s a great question because Sue understands the importance of sufficient protein intake on a daily basis. And she doesn’t want to sacrifice it or the subsequent skeletal muscle mass that it helps support while she is on a mission to lose weight.
WEIGHT LOSS DEPENDS ON AN ENERGY DEFICIT
At the most basic level, weight loss, in and of itself, is dependent on reaching an energy deficit.
And how do I reach that energy deficit?
By taking in less calories than I am burning.
So, even if I eat “unhealthy” foods and remain in an energy deficit, I should still lose weight.
Using more energy than we consume is a must in a weight loss.
PROTEIN INTAKE RELATIVE TO WEIGHT LOSS
Now let’s talk about protein.
Sue is right to bring protein into her weight loss discussion because protein and weight loss have been recently and heavily linked.
However, consuming enough protein won't directly lead to weight loss.
Actually, protein intake that consistently pushes your total caloric intake into a surplus, would cause weight gain.
Why? Because it's the caloric intake that dictates loss or gain, not more or less protein.
PROTEIN’S ROLE IN WEIGHT LOSS
But can the amount of protein you eat affect the likelihood of losing weight?
Yes! Consuming the appropriate amount of protein for your needs can assist with weight loss through greater feelings of satiety, and to a lesser extent, the amount of energy needed for the body to digest and assimilate it (i.e. Thermic Effect of Food).
Prioritizing protein at each meal and snack can reduce the psychological need and intake of other macronutrients (carbohydrates and fat), thus leading to less calories consumed.
LOSING WEIGHT WHILE MAINTAINING SKELETAL MUSCLE MASS
Part of the trickiness of losing weight is to do so without losing skeletal muscle mass.
This is where synching a caloric deficit with protein intake becomes critical, which takes us back to Sue and our original question ...
Which is most important, calories or protein for losing weight?
As stated, weight loss is dependent on an energy deficit.
To reach her overall goal of losing 15-20 pounds, Sue will need to find an energy deficit. Ideally though, she won’t want to lose muscle in the process.
And that will mean increasing protein (while continuing her strength training) to feel fuller and maintain muscle mass.
Keep this in mind …
There is an inverse relationship between energy and protein. The greater the energy deficit (through a reduction in caloric intake and/or greater energy expenditure), the higher the protein intake must be.
Hope this information helps. As always, if you have questions or need some personal guidance, let myself or our team at Functional Elements know … it’s what we do!
Eat with a purpose...Be well!
Jaime Rothermich RD CSSD LD PPSCxKB CSCS
@functionalelements
If you need a kickstart to get your fitness, nutrition, and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements has to offer over a period of just 14 days.
Fight your daily, inactive desk habits
SITTING ALL DAY AT WORK?
HERE’S WHY YOU SHOULD TAKE NOTE.
At Functional Elements, our personal trainers (or ‘coaches’ as we call them), often go by the saying, “MOTION IS LOTION.”
In other words, our bodies were built to move … and when they consistently don’t, well, bad things can start to happen.
This often comes up with clients because we have so many that are business professionals. And we are tasked with plans to help combat the amount of inactivity in their daily schedules due to so much time spent at a desk and/or computer.
In fact, a recent, massive study I saw that tracked hundreds of thousands of individuals showed how sitting down, typing on computers, reading and writing, and talking on zoom calls, can wind up being a big detriment to one’s health.
POTENTIAL HEALTH RISKS OF INACTIVITY IN YOUR DAY JOB
This study, published January 19, 2024, by JAMA Network and performed by Wayne Gao, PhD, Mattia Sana PhD, and Hung Chen PhD, followed 481, 688 individuals in a span of just under 13 years.
Their findings showed that individuals who sit extensively during their workday have a 16% higher risk of all-cause mortality, and a 34% higher risk of cardiovascular disease mortality, compared to those who predominantly did not sit.
Pretty significant numbers, even after adjusting for sex, age, education, smoking, drinking, and body mass index.
HOW JUST 15-30 MINUTES OF FITNESS PER DAY CAN MAKE A DIFFERENCE
Now I’m not saying we can or should go out and all quit our desk jobs. But there is some good news.
The research in this study also showed that even just 15-30 minutes of daily physical activity can significantly reduce these risks. This is a positive finding for those who need to level the playing field between their occupation and health.
The issue? You actually have to get out and do the 15-30 minutes. And the quicker you start doing it in your life, the better.
DOES IT HAVE TO BE PERSONAL TRAINING OR AN INTENSE WORKOUT?
No.
It certainly could be, and I would say the more you put into your daily fitness efforts the more you are going to get out of it. But in general, and as a start, these 15-30 minutes do not have to be hard or complex. Go on a walk on your lunch break, get a standing desk, or take frequents exercise snacks to break up your day performing squats, pushups, planks, mobility drills, or a number of body weight movements. The key is to start with something you can handle and be consistent with it.
Here are a few simple moves to get you started.
THE NEXT STEP? IT’S YOURS.
So, even though you may be in a job that ties you to a desk or computer, there is hope. The lack of movement due to working takes a toll on those large muscle groups in the lower limbs and trunk. But stand up. Literally, stand up! And get creative and have fun with your exercise breaks. Your mind, body, and overall health will thank you.
The next step?
It’s yours. And if you need help with nutrition, fitness, and an overall strategy to get started or give yourself a kickstart, our 14-day 360° is a great place to start.
(Helping clients, it’s what we do!)
Remember …
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC
The pitfalls of eating too few calories
WHY TOO FEW CALORIES SHOULDN'T BE A RECIPE FOR WEIGHT LOSS
As a registered dietitian, I've been doing this for a long time ... counseling clients in their nutrition planning and weight loss efforts.
And one of my pet peeves, when clients indicate the amount of calories they consume, is some arbitrary caloric intake they've chosen, well, "just because."
Typically, I hear 1200, 1500, or some other extremely low number.
You might automatically think that the lower the number of calories consumed the better your shot at losing weight. Not so fast. There are some issues with randomly choosing a number that may be too low.
IT COULD SLOW YOUR METABOLISM
Does anyone want their metabolism to SLOW? I'm pretty sure most of us are trying to get it to either maintain or increase.
But here's the deal. We each need to consume a minimum amount of energy to sustain a healthy functioning body. If we don't reach this minimum it can actually slow our BMR (Basal Metabolic Rate).
For example, if I have a Total Daily Energy Expenditure (TDEE) of 2700 calories, which includes BMR, Exercise, Thermic Effect of Food (energy needed for digestion), and Non-Exercise Activity Thermogenesis (any other daily moving; known as NEAT), and I reduce my daily caloric intake to 1700 calories, I'm not going to have enough energy to support everything I do. Therefore, the metabolism will begin slowing to conserve energy to ensure the most vital functions can work properly.
IT COULD LEAD TO LESS ACTIVITY
Put simply, eating too few calories typically leads to less NEAT.
Why? Because we will naturally and subconsciously decrease any organic daily movement (i.e. taking the stairs, etc.).
As we all know, for most of us, less activity does not help with weight loss.
IT COULD DECREASE SKELETAL MUSCLE MASS
Muscle mass it a hot topic these days ... as it should be!
One of the major drivers of it is the total amount of energy we consume, not just the amount of protein intake.
Without enough calories, even with a high protein content, skeletal muscle becomes very difficult to maintain, much less grow new muscle.
And as a side note to this, being in an extreme caloric deficit, makes it nearly impossible to actually reach the appropriate level of protein.
DETERMINE YOUR PERSONAL CALORIC NEEDS FOR WEIGHT LOSS (OR MAINTENANCE, OR GROWTH)
There's no doubt, if you want to lose weight, you must reach an energy deficit (through a combination of caloric intake and activity).
However, we have to balance this line between reaching a deficit and providing the body with enough of what it needs to function at a high level, while still having the ability to drop weight.
The bottom line?
Don't choose a random daily caloric number to follow, especially one that might be too low (or high if you’re trying to gain weight).
KNOW your personal number. A general range can be determined through some important facts about yourself and a few formulas/calculations. It's different with everyone.
If you would like help determining your range and putting a specific caloric plan together, let me know. As a registered dietitian, it's what I do!
Eat with a purpose...Be well!
Jaime Rothermich RD CSSD LD PPSCxKB CSCS
@functionalelements
If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements has to offer over a period of just 14 days.
Recovery Eating 101: 3 Lessons From A Registered Dietitian
We work out.
We move throughout the day.
And we constantly do normal, human things (like blink, breathe, think, and speak).
Through it all, we are constantly burning calories (aka energy).
Which means RECOVERY (or replenishment) in the form of food/water, sleep and stress relief, become imperative.
RECOVERY IS WHAT GENERATES FITNESS RESULTS IN BETWEEN WORKOUTS
Aside from just keeping our bodies going, recovery is also extremely important to our fitness results.
What most people don't realize about fitness is that it is a three-headed beast: training, nutrition AND recovery.
Synch the three and you generally have the best case scenario for maximizing results.
Most clients that come to us at Functional Elements want personal training. They want to workout, or have a personalized program designed to use on their own.
That's great. Very important to move and strength train.
But what we also try to instill is that it is actually what happens in between workouts that affects results the most.
This is when the body recovers ... where it replenishes what’s been lost. And how it builds itself back up, ultimately even better than before.
MY EXPERIENCE AS A DIETITIAN AND PERSONAL TRAINER: WHAT I PREACH TO MY CLIENTS
I could talk forever about recovery. But there are three main lessons I like to teach my clients that are simple and go a long way.
1) Post-workout NUTRITION
It's what I get asked about the most. "Hey Jaime, what should i eat/drink right after a workout?"
Typically, most people I speak with want to focus singularly on protein. It seems to be the 'sexiest' of the nutrients these days.
However, to optimize muscle recovery (through protein) and replenish our muscle energy in the form of glycogen (the stored form of carbohydrate in the muscles), we could use a nice combination of both PROTEIN & CARBOHYDRATES. (Yes, i said it ... the 'C' word!)
In fact, I often recommend a 2:1 ratio of carbs to protein.
What does this look like?
Reach a minimum of 20-25g of protein with 40-50g of carbohydrate (i.e 4oz salmon + 1.5 cups of sweet potato or 1 scoop of whey protein + 1 slice of Dave's Killer toast with 1T peanut butter and a banana).
Oh, and does it have to be in the magical one hour window after training/exercising? Not necessarily. Within 2 hours is perfectly acceptable to allow the body to do its thing!
2) REHYDRATE
This isn't just about replenishing your water intake. Especially after a particularly intense workout or training in warm weather, I often recommend drinking 150% of the total weight lost from the workout (this means you'll have to weigh yourself before and after training), plus the addition of an electrolyte to your water. For example, if you lose 1 pound (16oz.) of weight pre-workout to post-workout, you’ll need to consume 24oz of fluid.
Adding electrolytes rehydrates the body better than water alone.
Some of my top choices include 1st Phorm Hydration Sticks, ReLyte, and Nuun
3) SLEEP
Remember this ... no matter how well we eat and train, not getting enough sleep will affect recovery and results negatively.
Yep, remember what I said above about fitness being a three-headed beast? When you take one of the three elements out (in this case sleep), things can get derailed.
Seven to eight hours per night of good quality sleep is what the body needs and wants. And that's what we need to give it on a regular and consistent basis.
Ya, ya, no brainer, right? We've all heard this before.
Right, it is a no brainer. The trouble is that most don't adhere to it, and their bodies, brains, stamina, results, etc. suffer because of it.
Don't take this advice for lightly. Turn the screens off, turn the lights out, and make a habit of getting a solid 7-8 hours per night.
Make a deal with yourself to try it. Then, do it. My guess is you won't believe how much better you'll feel, both physically and mentally.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
If you'd like a little more help putting all the pieces together with a specific game plan, we're here to help. Check out our 14-day 360° kickstart, here.
Why is 60 minutes the norm for workouts?
What is the Optimal Length of a Training Session?
I had a friend ask me recently why are training sessions an hour long? (He also asked multiple others discussed below). Even though in the back of my head, I knew a more thoughtful answer (which I will discuss here), my first thought was it just schedules easier in a day. But as I began discussing with him, he gradually began to understand, the optimal length of a training session depends on many factors, including the training history, training program, type of exercise, and the goals of the person. But the golden rule is “Quality over Quantity”.
Why Does 60 Minutes Seem to be the Norm?
There’s no real reason why we made 60 minutes the norm, except the fact that is a nice length of time to fit in our schedules. Whether it’s a 60-minute personal training session, a 50-minute strength workout with 5 minutes of warm up and cool down, a 30-minute shoulder, arms, and core with 30-minute treadmill run, or a 60-minute elliptical steady ride, it just has been ingrained in our minds that an hour of working out is what it should be. I mentioned the golden rule of quality of quantity. If you’re just mindlessly doing a 10-minute warm-up walk on a treadmill while you browse Instagram, followed by 40-minutes of strength training that includes long rest periods cause you making videos for Tik-Tok to show everyone your working out, and finishing up with 10 minute of static stretching as you catch up with text messages, that will not be as productive as concise, strategic, and focused 30-minute session, where your intensity of each movement is there.
Can a High-Intensity 20-30 Minute workout be Just as Effective?
Yes. One study (Hansen, C.J., & Coast, J.R., 2001) found that participants in high-intensity-interval training lasting 20 minutes per session, 3 times per week, reported improvements of quality of life, perceived stress, and mental well-being. Notice though, I didn’t say weight loss or strength gain were reported. So again, it goes back to what are your real goals are and what means we can achieve them.
Will Putting in an Extra 30 Minutes (on top of 60 minutes) Get Me Better Results?
Again, it all depends on your goals, training history, and training regimen. It could, but the proper training split of exercise selection and training volume must be there and coincide with what your goals are. All training splits work, but you must split the volume of training with balance and variety of movements. So yes, an extra 30 minutes can be beneficial if planned correctly.
What About 30 Minutes in the Morning and 30 Minutes Later in Day?
Yes, that’s great. If your schedule is better to do some movement broken up for different parts of the day, that works. If the golden rule is quality over quantity, my “silver” rule is any exercise is better than no exercise. It all goes back to a properly planned program that meets your goals. Consistency is king. So whatever training regimen you do, just be consistent with it and the results will show.
Need help with planning a training program tailored to your goals? We are happy to help.
The Role of Protein in Weight Loss
When we think of dietary protein we typically think of muscle growth. As true as this may be, we can't overlook its role in weight loss. And if you're trying to lose weight, this is an area you can tap into to further your results.
HISTORICAL VIEWS OF DIETARY PROTEIN
For years and years diets have leaned on the idea that ‘a calorie is a calorie,’ meaning calories from protein were the same as calories from carbohydrates and fats. They were all regarded as equal in their ability to regulate fat gain or fat loss.
Evidence now shows that high protein diets cause more fat loss compared to normal or low protein diets when calories are equal between the diets. The results of these experiments show quite clearly that high protein diets have a metabolic fat loss advantage compared to normal/low protein diets.
HOW CAN MORE PROTEIN HELP YOU LOSE WEIGHT?
It's due to the Thermic Effect of Food (TEF). Basically, it takes energy to make energy. Meaning, it'll take a certain percentage of energy to metabolize the food you eat. Let's use 100 calories as our example. One hundred calories from fat will only use 2-3 calories to metabolize it (or 2-3%). Carbohydrates will use 6-8 calories (or 6-8%). And protein will use a whopping 25-30 calories per 100 calories (or 25-30%).
In short, high protein diets are favorable to improving body composition because protein is relatively ‘inefficient energy’. It takes more energy to extract the energy contained in the amino acids from dietary protein compared to carbohydrates and fats.
Lastly, and probably the simplest reason diets high in protein can foster weight loss, is they're satisfying. Consistent protein intake, in the correct amounts (20+g/meal), result in a reduced appetite greater than diets high in carbs or fat. Thus, leading to a reduction in overall caloric intake.
AMP UP WEIGHT LOSS WITH AN ENERGY DEFICIT PLUS MORE PROTEIN
Weight loss does rely on reaching an energy deficit. This is typically thought of in terms of a combination of increased activity and a reduction in food intake. And this can't be disputed. However, the focus on a high protein diet, along with these other higher level factors, is a great way to amp up your weight loss results ... all the while still maintaining or growing skeletal muscle mass.
Is it possible to eat too much protein? I've got some thoughts on this as well. Click here to watch a short video.
And if you'd like a little more help putting all the pieces together with a specific game plan, we're here to help. Check out our 14-day 360° kickstart, here.
Do you have a case of the Mondays?
(A little mindset snack for this Monday morning)
WHETHER IT’S WEIGHT LOSS OR OVERALL HEALTH…
You're not alone. Sometimes we all can have a case of the Mondays. You could've had an uber busy weekend or a lazy one. Either way, ya just don't feel like training.
But here's the thing about Monday workouts...they set the tone for the whole week. I know you may not feel like it, but start today...commit to NOT SKIPPING your Monday workout. You'll be amazed with your increased energy, productivity, and overall well-being the rest of the week.
Dare I say, you'll dominate your week.
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.
Weight Loss Comes Down to this ONE Thing
If you're trying to lose weight, you have to restrict in some way. It's that simple. Sure, it would be nice to get something for nothing (i.e. without restriction), but how often does that work out in life?
Not often. Everything is a tradeoff. And weight loss is no exception.
WHAT SHOULD I RESTRICT TO LOSE WEIGHT?
The good news? You've got a few options.
Restriction can come through the number of calories consumed. This gives more flexibility to eat what you want, as long as you stay within a proper range of calories each day. (Yes, a caloric deficit range can be calculated for anyone attempting to lose weight. If you would like help coming up with yours, let me know!)
Restriction can also come in the form of a specific nutrient. You've probably seen examples of this in 'diets' that restrict or attempt to eliminate carbs or fat.
You can also rely upon the concept of caloric restriction. Basically, and in very simple form, eat what you want, just not too much.
There's also time restriction. Restrict or limit the amount of time that you allow yourself to eat through the day. Maybe your current eating window is 7am - 7pm, a 12-hr eating window. Restricting time would mean shrinking your eating window down to, for example, 9am-5pm, or an 8-hour eating window.
And then of course there's exercise. What are you giving up or restricting here? Once again, time. You can choose to exercise, or add in more exercise, but doing so requires you to give up something else you might be using that same time for.
WHICH METHOD FOR WEIGHT LOSS IS BEST FOR ME?
There is no easy answer for this. It depends. Everyone is different and what might work for someone else may not work for you.
So, a little trial and error can sometimes be required.
For our clients at Functional Elements who have weight loss as a goal, it begins with a two-part strategy session. One focused on nutrition. And one focused on training.
Through this strategy session we work together to develop an educated and strategic starting point of the best 'restriction' path forward. We'll watch progress closely and make tweaks as needed along the way.
CHOOSING THE WEIGHT LOSS PATH OF LEAST RESISTANCE
In any scenario, you MUST find the path that is the least stressful, the least fatiguing, and do it day in and day out.
There is no other long-term approach available.
And remember, there are pros and cons to every approach. It's all about finding the one that works best for you and your lifestyle.
But don't overcomplicate things. Basically, health and longevity can be boiled down to six areas:
1. Don't eat too much
2. Exercise
3. Don't smoke
4. Limit alcohol
5. Get enough sleep
6. Manage stress
Pretty straightforward. And you can see where the lesson of restriction comes into play with each of these six basic elements.
I hope this information is helpful. If you want more one-on-one guidance, let us know (it's what we do!). Our 14-day 360° is a great place to start!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Being a Role Model: The Impact of Parents
Be Role Models: The Role Parents Can Have on Their Kids’ Fitness
We all know the importance of exercise and the impactful benefits it can give. It improves our physical and mental health, builds strength, builds bone mass, improves mobility and stability, and reduces the risk of disease, just to name a few.
As parents, one thing that may get overlooked is the role we play in influencing our kids’ mindset with our own habits. Kids are like sponges that absorb their parents’ attitudes, mindset, and responses they see from their parents through their daily living. When it comes to fitness, kids can be a good indicator of how important exercise is in their parents’ lives.
Your Kids Replicate Your Behavior
Studies indicate that children’s physical activity levels correlate closely with the levels of their parents. If our children see us prioritizing exercise as part of our daily lives, they will grow up with better habits and ideas about it. They will learn that exercise is simply made to be a part of daily, habitual routine, and hopefully enjoy it, through reaping the great benefits from it. Exercise becomes less of a struggle with kids, when it becomes a regular family routine.
Exercise is Key for Development
Exercise, like nutrition, is a fundamental part of a child’s physical growth. Like adults, exercise builds stronger muscle and bone. And according to studies by Active Health, developing a consistent physical foundation from a young age develops a healthy bone mass and density, which reduces the risk of developing bone-related diseases such as osteoporosis later in life.
Exercise Can Maintain Metal Health
Physical activity helps manage stress and anxiety. The rush of endorphins released during exercise promotes better moods. In addition, it can give a child something to focus on and work to become better at, whether it’s just the exercise program itself or to be a better athlete in sports.
Fitness is not only important for your own health, but it can be an impressionable habit to kids if you’re a parent. Parents are the ultimate health model. Let’s step up and lead by example.
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.
Stop Eating Wussy Little Meals!
So you're trying to lose weight! And you're eating little, itty-bitty, meals thinking that'll foster a drop in weight. Think again!
We assume that these small meals will accomplish the goal. But, in reality, these little meals may simply leave you even more hungry because you're never satisfied. Whether you eat two, three, or four meals, make them substantial, so you feel full and satisfied.
Along with these substantial sized meals, try to eat at the same times daily. When you create this schedule, you can then begin to predict when your hunger will kick in, and feed the system accordingly.
Lastly, don't give up if you make a mistake! Understand that you WILL mess up. You will not be perfect in your calorie deficit. There will be days that you over consume. Who gives a s%*t?!?! Stop expecting to be perfect. Just be better the next day, or even the next meal. This is not a race and there's no finish line. Your head has to be in this for the long haul because this is a forever game.
YOU GOT THIS!
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.
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.