Welcome to December

 

Hello Everyone and Welcome to the Last Month of 2021 What a year it's been...and we are NOT slowing down   Today we are launching All New Workouts for our Virtual Coaching...did you know we have Virtual Group Classes Monday thru Friday?   Well...we do...and today we launch all new workouts   Today...is also the 2nd day to enroll for IMMERSION WEEKEND...right now it is only available to current clients, but if you are interested, let me know   What is IMMERSION WEEKEND? Watch this: Immersion Weekend 3.0 Recap Yes...you come spend the weekend with Lais and with me at our home...eating training and learning....   We are also mapping out...the next  "So You Think You Want To Compete" webinar   Where Lais and I will go over all the details on what goes into getting ready to get on stage...so for any on you interested or curious look out for that...you will be able to attend for the comfort of where ever you watch zoom based webinars   Oh...and we are leaving for Atlantic City...today...in like the next 37 minutes Lais is competing on Saturday ...and our road trip starts today... DID YOU WATCH OUR ROAD TRIP TO LAS VEGAS? you can click below ROADTRIP TO WORLDS : “We’re Coming Vegas!” || Part 3 of 4 So...Yes...1st Day of a New Month, last Month of the Year...and we are rockin and rollin   "There is a difference between moving fast and rushing. You can move fast and be thoughtful. When you rush, you sacrifice thoughtfulness. Conversely, when you are thoughtful but not moving fast, you are overthinking it. Procrastination in disguise. Don’t rush, but don’t wait."   There is a lot to do...and we plan on doing it.   Here is a quick question...if you worked out (even if your workout is walking, which I have explained can save your life) everyday for the next 31 days... What kind of impact would that have on how you finish 2021 and how you start 2022?   Ok everyone...gotta go...Wish you all a GREAT December, stay connected...we will be sharing this road trip also..IG, Facebook, and more   Coach

 

What is INSULIN RESISTANCE and What Can You Do?

 

Hello Everyone and Happy Monday I shared this in our PRIVATE Facebook group...I wrote a post about it in our @mealplanrescure page on IG (follow if you are not already)   Last night I saw yet again another commercial promoting a product/supplement you could buy to control your "insulin resistance"   So I wanted to talk about it today...let's go over it   Insulin resistance is a topic that can sometimes be used inappropriately to scare you or sell you something... So let's clear some things up:   "In response to the body's insulin resistance, the pancreas deploys greater amounts of the hormone to keep cells energized and blood glucose levels under control. This is why people with type 2 diabetes tend to have elevated levels of circulating insulin. The ability of the pancreas to increase insulin production means that insulin resistance alone won't have any symptoms at first. Over time, though, insulin resistance tends to get worse, and the pancreatic beta cells that make insulin can wear out. Eventually, the pancreas no longer produces enough insulin to overcome the cells' resistance. The result is higher blood sugar levels, and ultimately prediabetes or type 2 diabetes."   Now... Prevention is the BEST medicine   Super Simple things like: Boring Consistency in your exercise program which ever of the feelings you may personally have against exercise consistently...   I've shared the data on something as simple as walking...and the 5x more powerful effects of strength training   Weight Management...this could be used as a side effect of the exercise... people love side effects...here is one of the side effects of consistency   Drugs... sorry...no meds Just Work So...the big question is how long is that going to take .. Well the term lifestyle...kind of means your whole life But for those of you in a rush   "On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In Lally's study, it took anywhere from 18 days to 254 days for people to form a new habit."   So it may take you 18-254 days just to get into the habit of exercise or drinking water or tracking your food..   That Does Not mean you were consistent...just how long developing the habit takes...   Stop Rushing Your Life is not a race You will need to participate in this process...   Happy Monday... #mondaytruth   Coach   PS...I really think this is IMPORTANT...and I do not like to get sciency... But I understand this...as much as you may know or understand what I am saying is correct...I am saying it...so you could easily dismiss it, but if you say it...then it's true...so here are so facts:   “There are a lot of benefits to walking after eating, or post-prandial exercise,” says Juan Delgado, a sports scientist and certified biomechanist with New York’s Sports Science Lab. “It lowers glycemic index (https://pubmed.ncbi.nlm.nih.gov/19560716/) significantly, improves your intestinal movement,(https://pubmed.ncbi.nlm.nih.gov/18392240/) promotes better sleep,(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6112920/) and boosts your blood flow.(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267507/)”   1. Improves digestion: Once you’re done eating, your body gets to work, and all of the different nutrients get broken down. “Proteins, electrolytes, water, vitamins, carbohydrates, and other nutrients are absorbed and transported through your body to wherever they’re needed,” says Delgado. “This process can be improved by walking after eating, as walking has been found to play a significant role in reducing gastric emptying time by reducing the time that food moves through the gastrointestinal tract, which results in faster digestion and less bloating after eating.”    2. Improves blood sugar: Similar to promoting better digestion, walking after eating helps regulate your blood sugar levels. “After eating, food must be broken down into forms of energy for the body to use,” explains Feit. “Research has shown that as little as ten minutes of post-dinner walking can improve blood glucose levels compared to other times during the day.”  3. Decreases stress: Exercising in general makes your body release endorphins, which are a feel-good chemical (that also happens to reduce stress).  4. Boosts blood flow: When you’re walking, you’re letting your body pump more blood throughout it—which is especially beneficial after a meal. “Another important benefit of walking is better blood flow, which is essential for muscles,” says Delgado. “It induces blood flow to the limbs and organs, and better circulation due to movement will result in a healthier vascular system that will transport the nutrients necessary to bones, muscles, and organs to work more efficiently.”  --- The study was carried out by researchers from the University of Otago in New Zealand.  https://link.springer.com/article/10.1007/s00125-016-4085-2 The researchers included 41 adults with an average age of 60 years who had diabetes for an average of 10 years. The study found that when participants walked after meals the level of blood glucose was 12% lower than in those who went for a single walk each day. The improvement was greatest after the evening meal, 22%, when carbohydrate consumption was generally highest. This is also the time of day when people were most likely to be active.    This randomised controlled crossover trial aimed to assess whether taking a 10 minute walk after each main meal provides additional benefit in lowering blood glucose in people with type 2 diabetes compared with a single 30 minute daily walk. The study found that taking shorter, more frequent walks after meals produced lower blood sugar estimates than a single walk. .

 

My Top 3 Rules for Getting The Results You Want Sustainably

 

Hello Everyone and Happy Saturday My friend Brian Grasso (BG) was talking about this in business terms, but when I shared it with Lais, she said...just like you say about diet, or prep   So, My Top 3 Rules for Getting The Results You Want Sustainably   (1) Where do you want your body, physique, weight, pant or dress size, blood count numbers to be in 12-months? It doesn't matter where you are... It matters where you're going. Your 12-month goal is your North Star. With it, you can keep the ship sailing towards the right direction. Without it, you're lost at sea and completely at the whim of any wind that comes your way.   SO FIRST THING WE NEED IS A CLEAR GOAL...AND NOTHING YOU ARE RACING TO OR RUSHING TO GET...WE WANT SOMETHING SUSTAINABLE. Do you want to get on stage? Do you want to compete in HYROX? What is it? :: :: (2) Where do you need to be in 90-days? In order to achieve "1", where do you need to be in 90-days? Having a longer term goal is essential... Chunking it down into manageable destinations is even more essential. :: :: (3) In order to arrive at your 90-day destination, what are the 5 - 7 things that need to get done? Once you have your 90-day goal in place, what are the most important tasks to complete that will get you there? Successful results require creating a plan that fits into your day, your lifestyle, your food preferences, your exercise ability...and no, just because you are a human, and have eaten your whole life doesn't mean you know what to do.   What 5-7 things do we need to do daily? How much food is right for you? How much water? How much exercise? What kind of exercise?  How do you break that down into an executable amount?   That's what Coaching is...or at least how I do it...   Now...You have to do your part...but that's is all you should be doing...your part...not planning or worrying about it   EXECUTING THAT PLAN. Do more, think less...   Wish you all a GREAT Saturday   Coach HOW IMPORTANT IS EXERCISE? "If you smoke or have diabetes, your risk of death goes up a lot. Your risk of death from having high cardio respiratory fitness goes down far more than the risk of death goes up from smoking and diabetes. Smoking or Diabetes will double or triple your risk of death depending on the time frame you are looking at.   Having High Cardio Respiratory Fitness is a 5 FOLD REDUCTION IN ALL CAUSE MORTALITY...death of any kind. There are NO drugs with a 5X reduction in mortality.   Now, when you layer in STRENGTH and Muscle Mass it's a 3 Fold Reduction in ALL cause mortality...when you compare high strength to low strength. People.... Seriously   You don't have time to workout?   You don't like it?   I'd say maybe you take 5 minutes to think about how you got to your rules about what you do...why you do it and how you do it   And put the vehicle (your body) that is carrying you through this thing called life in the order of importance it actually has Exercise is the most important thing you can do

 

Fiber, BMF, and some answers to your digestive questions

 

Hello Everyone...and Happy Hump Day This is an interesting topic.....it's so important, and so foreign to most people   So...this will be my attempt to bring you all up to speed.   If you have even been on a phone or zoom consultation with me, I say education drives compliance...if you can understand how something works and why you are doing it...it always easier to do it   1st...Let's talk about your colon and why you even have "to go" It's about 5 feet long (please put that in context)...Your colon, otherwise referred to as your large intestine, stretches from your small intestine to your anus, and The small intestine of the average adult is around 22 feet long   How tall are you? No imagine 5 feet...then 22 feet   Why you even have "to go"?   “Basically, the nutrients and micro-nutrients that keep us alive, like protein, carbs, fats, vitamins, minerals, etc., are absorbed into our bloodstream from the foods we eat, leaving behind the insoluble and non-digested ‘stuff’ that doesn't get absorbed. That ‘stuff’ has to be eliminated.”   In addition to being a natural process, "going" and your bowel movement habits reflect overall health   100 Trillion Microbes Live in Your Colon Our colons are host to countless numbers of microorganisms known as microbiota or gut flora. The majority of these organisms are bacteria. The identification of the role of the microbiota has led to the popularity of the use of probiotics as supplements and food additives to enhance digestive health and immune functioning   Many people believe that they have emptied out their colons after multiple bouts of diarrhea or that they can keep their colon empty by avoiding food. However, since stool is made up in large part of bacteria, fecal matter is continuously being formed. In addition to bacteria, stool is made up of liquid, undigested food, dietary fiber, fat, minerals, and protein HOW OFTEN SHOULD YOU "GO"? Many people believe that the food that they eat comes out in the next bowel movement. It actually can take quite some time for food to make its way through the entire length of your digestive system.   This length of time is known as transit time...Factors that affect transit time include race, sex, typical diet, and amount of physical activity   This slide highlights studies finding that normal, healthy BMF in the general population ranges from 3 times per week to 3 times per day [4,5]. The final study on this slide reported that subjects consuming a weight-maintaining, high-fruit, vegetable, & nut diet (averaging 141 g fiber & 2577 kcal/day) resulted in a group average fecal output of 0.9 kg/day [6]. Fecal output among men was over 1 kg/day. Note that this is an example of an extremely high fiber intake (& its epic fecal-bulking effect). The generally recommended fiber intake is appx 14 g/1000 kcal [7]. This slide highlights studies reporting that a BMF of more than once a day was positively correlated with a range of adverse health outcomes including cardiovascular disease, type 2 diabetes, chronic kidney disease, and diverticulitis [1-3]. It's important to consider the limitations of this research, including its observational nature (it can't demonstrate causation), self-reported BMFs, and a lack of control of variables such as total energy intake, laxative use, and other medications that might impact BMF. As long as everything is working well, you probably don’t give much thought to your digestive system and its main component, the digestive tract, or gut.   From beginning to end, your gut plays a key role in your health and it’s the source of many unexpected and fascinating tidbits of human biology.   The stomach begins the digestion process by churning food and breaking it down using digestive acids. This is referred to as mechanical digestion. Then, the small intestine does most of the work of digestion using enzymes and absorbing nutrients for the body to use, then the large intestine turns liquid waste into solid stool. The large intestine is also responsible for absorbing remaining nutrients and water the body needs   Now...let's talk FIBER The generally recommended fiber intake is appx 14 g/1000 kcal   A diet high in fiber has repeatedly shown benefits in preventing colon cancer. Contrary to what many people think, soluble fiber can be used for treatment of diarrhea as well as constipation. The only drawback to eating "too much fiber" is that it can cause gas. This can usually be overcome by drinking plenty of water along with it.   William Chey, MD, gastroenterologist: Fiber helps to regulate water content in the stool. If stool is too dry, fiber tends to retain fluid and soften stool. If stool is too runny, fiber can absorb water and add form to the stool. Taking additional fiber can also impact of blood cholesterol levels. The typical western diet contains [too little] fiber per day. To improve constipation-related symptoms, people should consume 20 to 25 grams of fiber per day. ==>>>Eating too much fiber can lead to problems with cramping, bloating, diarrhea, or constipation. When starting fiber, it is best to "start low and go slow." Increasing the amount of fiber in your diet too quickly (days as opposed to weeks) can lead to the development of unwanted side effects.   Now...How much is in there? Personal bowel habits notwithstanding, on average, both men and women move their bowels about once per day and produce a daily average of 14 to 17 ounces (400 to 500 grams) of feces...Now if healthy Bowel Movement Frequency  in the general population healthy Bowel Movement Frequency  in the general population ranges from 3 times per week to 3 times per day You can do the math   What you eat is the main factor in the consistency and frequency of your stool. The amount of fiber and water in your diet, as well as whether you’re eating greasy or fried foods, can dramatically affect how often you visit the toilet.    Travel, hormonal shifts, medications and multivitamins, and your activity level also affect your bowel habits. The appearance and experience of your bowel movements can vary from day to day and also change as you age.   Does exercise play a role in your Bowel Movement?   Lack of activity, especially exercise, is one of the main factors that lead to constipation. Exercise which increases both heart and breathing rates, causes natural movement of the intestines and makes passing stools quicker and easier Exercise helps constipation by lowering the time it takes food to move through the large intestine.   Does Stress affect your bowel movements? Your bowel movements can be affected by stress that you experience during the day. Everyone has stress that is unavoidable in their lives, but when it is excessive, it can lead to problems with diarrhea and constipation as well as nausea and vomiting...Other factors important in reducing stress include getting enough restful sleep     I know that's a lot...and I have more   But the point I want to drive home...is stop thinking that because it's something that happens so naturally, or at least it supposed to...that you can fix it with a one time probiotic, or a pill...   If your digestion is messed up...and you are an adult...it didn't happen last week...you have been working on this for years...   And that is just Bowel Movement   Wait till you get that: There are 10x the number of microbial cells in the human gut than in the whole human body, totaling roughly 100 trillion microbes representing as many as 5,000 different species and weighing approximately 2 kilograms Your genes are outnumbered – The genes found in your gut microbiome outnumber your human genes 150 to 1 Your gut isn't the same one you were born with – In fact, you weren't born with much of a gut microbiome at all. Over the first seven years of your life, you developed your microbiome which was impacted by how you were born, where you lived, the food you ate, and much more. Your gut microbiome is like your second brain – The gut microbiome is called your second brain because it affects your mood, happiness, motivation, and even can contribute to suboptimal neurological performance later in life. [9] Your microbes actually produce about 90% of serotonin or your "happiness neurotransmitter."       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991899/ https://www.ncbi.nlm.nih.gov/pubmed/21203913 https://www.jci.org/articles/view/78366 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577372/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464665/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4510460/ https://www.ncbi.nlm.nih.gov/pubmed/22647038 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191858/   Everyday is a chance to work on this vehicle you were given called your body that carries you through this journey called life.   Stop trying to do it fast It's not a race Treat it well, it will treat you well    You don't need to have it all figured out....get help... You may not know exactly how it all works, that's ok...we didn't get an instruction manual...   Just because you "always heard" or "always thought" doesn't mean it's right...and it's ok to let go of information that is not accurate!   Be careful who you take advice from, and where you get your information from   I hope this helps     Coach

 

10-31-21 Halloween Circuit Workout (FREE TO PRINT)

 

Hello Everyone!!! I know it's Halloween Weekend and we have a lot of parents taking their kids out trick or treating. And a lot of you have Parties and Festivities this weekend...that's awesome!!   1st It's ok to workout and follow your meal plan this weekend, as well as enjoy your time with some flexibility    2nd...if for some reason you are not sure what to train this weekend, or would like to try something different  - start with a five minute warm up – -then do: (circuit 1) 10 pull ups or inverted rows 31 kettlebell swings 21 close grip push ups - Perform exercises in each circuit back-to-back without rest. Rest 30-60 seconds, and repeat this circuit three times. (circuit 2) 10 plank-to-push ups 31 jumping jacks 21 goblet squats - Perform exercises in each circuit back-to-back without rest. Rest 30-60 seconds, and repeat this circuit three times.   3rd...now is NOT the time to lose focus on your fitness...I think now is the time to step on the gas...It does not matter if you have not done anything in a few weeks, a few months or all year   Monday we start a new month and the countdown to the end of 2021...I know my clients will be closing this year strong and start off 2022 on a high note instead of 2 months or even 2 years behind schedule...   We have plans and goals...we have a Team Competing in Miami in 2 weeks at the WBFF Miami, we have another Team in Atlantic City the 1st weekend December ...we have people all ready training to compete in April 2022 in Orlando...we have our Hyrox Team with an extra 4 weeks to train...the race got moved from December 18th in Wisconsin to January 22nd in Chicago   These plans and goals...are what keep everyone focused    Set some goals to close 2021 Set come bigger goals for 2022   ...and if you are not sure how to do it, or where to start...reach out   Enjoy your weekend everyone   Coach