Exercise Tips And Support

Mar 20 2020

COVID 19 – Your Defense Against It

Our world continues to get shocked with pandemic diseases causing the loss of thousands and even millions of people. It’s possible for your body to be affected by these diseases and infections. The most recent COVID – 19 has caused our world to take generous precautions to avoid and defeat the rampant virus. The virus also known as SARS-CoV-2 originated in Wuhan China and has made viral impressions globally over the past few weeks. Some cases are reported much more severe than others. A major risk of the virus is that some carriers show no symptoms yet it’s as contagious as those that do. Those that aren’t showing any symptoms are more likely to contribute to the person to person spread. Those with severe medical conditions are at a greater risk of picking up a serious case of COVID -19 than those without, yet people of all ages have picked up the virus. We will continue to see the virus spread over the coming months. For more information and updates on the virus please reference the Centers for Disease Control and Prevention website.

This is a reality that we must all face and prepare for. Having a body that is strong and healthy enough to fight off any serious illnesses is something that comes from consistently making healthy choices. What you intake and do not intake will structure your cells accordingly. The flow of your lifestyle will also be a large influence on the makeup of your body’s DNA and molecular structure.

Eat for Infection Prevention and Immunity Strength

Choose foods and supplements that are rich in vitamins and minerals. Raw fruits and vegetables, leafy greens, and grass-fed/ pasture-raised/ wild-caught meat. Garlic, Elderberry, and Oregano Oil are healthy bacteria-fighting aids. Making healthier intake choices will eliminate harmful pathogens and fight infections.

Regulate Gut Health

Healthy probiotics like Kimchi can stimulate the neuro-receptors within your gut. Colostrum is a great recommendation for cultivating immunity through supplements. This will increase your mental clarity, and the well-being of your body and digestive system. Incorporating these probiotics into your lifestyle will also prevent Leaky Gut Syndrome, and Diarrhea from infectious causes.

Exercise to Increase Vitality

Physical activity promotes healthy blood and natural killer cell production. Natural Killer Cells are white blood cells that reject tumors and viral diseases. Choosing to exercise builds blood cells instead of fat cells and leads to anti-aging benefits. Exercise regulates a proactive body on the molecular level increasing healing abilities and disease prevention.

Get Proper Sleep

Healthy sleeping patterns as well as all the other topics we have discussed so far will reduce your risk of getting heart disease, diabetes and immunity dysfunction.

Heat & Hydrate

Drinking fluids will wash the virus into the stomach where it will die in the stomach acid. If you do not drink enough fluids it can move from the windpipe into the lungs. The virus cannot survive in temperatures greater than 53⁰ degrees Celsius. That is about 133 degrees Fahrenheit. The higher the temperature the faster the virus will die. Fit a regular sauna visit into your routine and make sure you always keep a vessel full of fluids with you.

All together healthy eating, sleeping, heating, hydrating, and exercising will be your biggest weapon when preventing and defeating viruses like the COVID – 19. Take some time to learn about and appreciate the resources and design that nature provides for us to stay healthy and happy. We are all capable of monitoring our choices and our bodies. Feel better, look better, be better, and most importantly; live better. it’s not just working out, it’s building a foundation for a better life.

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Jun 12 2017

How Fad Diets Measure Up

The battle between holistic lifestyles and holes in your diet

You know how the saying goes: “The proof is in the pudding (that the latest fad diet says you can’t eat anymore).” When beginning your health journey, the appeal of the latest diet can often overshadow the downside of ignoring your own genetics. Below, see how fad diets stand up against the holistic nature of eating for your metabolic type.

WEIGHT MANAGEMENT

Fad diets promise fast results, but with any quick fix solution, they’re unreliable and inefficient to maintain. Allow me to demonstrate this concept with a little help from T.Swift herself, “Band-aids don’t fix bullet holes.” Sure, this Bad Blood lyric wasn’t surrounding the health ramifications of ill-formed diets, but the metaphor measures up. A Two-Week Makeover Cleanse or 27 Day Celebrity Body diet may help you lose a few pounds whilst under a restricted calorie deficit regimen, but it’s not sustainable and will result in packing on the pounds on day 15 or 28 when the diet is over. The key to a healthy lifestyle is a strong foundation of nutrition that won’t cause yo-yo weight loss and weight gain with every new diet bandage.

Eating for you metabolic type is an easily adaptable lifestyle change, not a “get skinny quick” scheme (though, that’ll happen too). When you assess your metabolic type, you’ll learn to eat the foods that are most compatible with your natural chemistry, and you won’t be struck with analysis paralysis when choosing the right foods for your diet. This structure simplifies why certain foods leave you craving a nap or even just craving more food, and how to solve that through fine-tuning your macro/micro nutrient profile.

Winner: Metabolic diet. If you’re eating according to your individual genetic makeup, you’ll avoid feeling overwhelmed by the latest diet craze or financially drained by expensive one-size-fits-all cleanses and supplements. What’s more? You’ll have quick and consistent control of your weight loss goals by eating the foods that are right for you.

METABOLISM

Fad diets seem to work at first because they often require eating a minimal amount of calories in a minimal time frame throughout the day. This, of course, will help you drop water weight, but it will also disrupt your natural metabolism: the rate at which your body burns calories — even at rest. You’ve seen the celebrity-endorsed juice cleanses poised to shed weight within – gasp – days. Though, does the short term water loss benefit your long term health goals? Not a chance. The reason? It’s not conducive to your overall metabolism or sustainable overtime. Chronic dieting may actually slow an already fast metabolism and cause you to burn fewer calories during the day than would have naturally.

Eating for your metabolic type works with (surprise!), not against your metabolism to keep you feeling full between each meal while boosting your metabolism to burn even more calories during workouts and rest periods. When you’re harnessing the foods that fuel your cells, you’ll be able to eat with less restriction while sticking to the longstanding nutrition strategy that will speed even the slowest of metabolisms.

Winner: Metabolic diet. More food, more energy, more calories burned.

ENERGY

Fad diets operate like most trends. They ramp up in popularity and seed themselves throughout pop-culture until they’re replaced and become another “Why did I ever think that hairstyle was a good idea?!” photo tucked in the back of your family album. Much like those fashion trends that burn out quickly, a trending diet is not built to last. The lack of complex carbohydrates, healthy fats, and essential nutrients within fad diets will not only cause fatigue and irritability, but it will also cause an increase in stress and fat cells.

A healthy diet that caters to each metabolic type focuses on you and your unique build; from your genetics to your stress and sleep patterns. Through a detailed assessment that measures optimal nutrition specific to each, you’ll be eating the correct foods in the correct quantities instead of fighting to maintain an unrealistic diet. The holistic nature of metabolic nutrition focuses on the food that mitigates cravings, deprivation, and fatigue as well as the environmental stressors of everyday life such as stress, sleep, digestive health, and your existing daily schedule.

Winner: Metabolic diet. Tailoring diet and exercise to your genetic makeup will identify your personal super foods (and the foods to avoid) to maximize strength and energy — simply through small adjustments to your holistic lifestyle. Through this simplified balanced approach, you’ll have more mental and physical stamina.

MUSCLE

Fad diets are rarely – if ever – touted by bona fide athletes or fitness professionals — and for good reason. An overly restrictive diet can’t provide the fuel necessary to build muscle, increase respiratory strength, or mental clarity because of nutritional deficiencies that often follow. Even when diets are loosely (read: entirely) tied to a sport like the ties between paleo and crossfit, but that restrictive diet is rarely used by professional athletes because of the unbalanced nutrition it provides for daily life. As increased muscle mass prepares your body to burn more fat, it’s important to focus on building strength at every phase of your holistic journey.

Following a metabolic diet emphasizes that the pillars of health and fitness extend not only to the food we eat but the mental and physical habits as well. When you provide your body with the proper nutrition it needs to operate at full capacity, weight loss and muscle gain will quickly follow.

Winner: Metabolic diet. You wouldn’t put diesel fuel in a car that requires standard premium fuel, right? This same concept applies to the fuel that makes your body run (and jump!) (and squat!). Eating according to your metabolic type ensures that your nutrition keeps all internal cylinders operating at peak efficiency during and after workouts.

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Noticing a theme here? When you eat according to your metabolic type, you’ll never be dieting. Instead, you’ll be making small changes based on your genetics and everyday stressors to consume the kind of foods that will energize and optimize your body. By committing to a lifestyle change, progress will begin.

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Sep 08 2016

How To Choose A Personal Training Fitness Program For You in Santa Fe #3

Personal Training Program Video 3

If you have a fitness goal you need a holistic fitness program, not the latest cookie-cutter fad workouts. Here is the third of three videos to educate you a little bit more.

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Sep 06 2016

People of Santa fe. Don’t Let That Little Voice Derail Your Exercise Program

How To Defeat That Little Voice That Is Trying To Sabotage Your Exercise Program.

Everyone has positive intentions when it comes to their health and wellness.

You set some great exciting goals and on an exercise program. You buy some new workout gear or new membership. You block the time on your calendar. You have great expectations.

And then… That little voice pops up. Usually not in the first day or two, usually after something a little bit more emotional or one of those longer days that just makes you a bit more tired. And it whispers tiny snippets of negativity. “You don’t really need to do that today you can do it tomorrow.” Or “One little bite won’t hurt.” Or “Go ahead and sleep in you can get to your workout later today.”

You all know what I’m talking about.

It’s that devilish little voice that encourages you to stray from your goals. It sets up excuses and rationalizations. In fact, she’s the queen of rationalization. She’s the one that helps you talk yourself out of doing everything that you totally intended to do.

How do you quiet her when she does pop up? Or how do you keep her from popping up at all?

I think there’s a series of things you can do to prevent that little voice from talking you out of your exercise program routine.

The first is to get super crystal clear on not only your goals, but why they are important to you. Why do you deserve this? Why is it important now? What will that mean to achieve this goal? With a Big WHY, it’s a lot easier to talk that little negative voice down.

Also, you have to be realistic that she’s still going to pick up her little head after you had a long day or challenging circumstance. So the other best way I know to shut her up, is to start each morning with some kind of an affirmation about how you want your day to go.

What will you do that day to move towards your goals? Keep reminding yourself of your big WHY the whole time. That way you’ve already started a dialogue of success, and if she does pop up you’re in a stronger position to remind her and yourself of what it was you were going to do.

I also recommend a little journal at the end of the day to recap all the positive things you did do, and possibly even lay out the plan for the next day.

I think the best way to keep that little voice quiet is to take things one day at a time. It’s great to see the big picture goal but if you know that small daily actions are what it will take to achieve it, you’re much more likely to hold yourself to those small daily actions.

So don’t lose sight of the little things, even though that little voice will try to talk you out of doing what you planned. She’ll try to tell you they don’t affect the big picture, but you know better. You know that true change is the result of taking small consistent actions.

Sometimes we’ll have slip ups and let ourselves listen to what that troublesome voice says, but if we can focus daily on the little actions, the little steps, the little moves that push us closer towards our goals then we can counteract that negative voice. And once she sees that you’re actually serious about reaching your goals, she’s going to stop popping up quite so often.

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Aug 10 2016