3 New Ways to Deal with Injuries

Why do injuries happen?

Minor injuries like light muscular strains might actually be a good thing. If you can recover from a little something in 7-10 days, it’s certainly not the worst thing that could happen. I can think of way worse things.

There are worse things! We might just need to learn new ways.

So here is a short list of things that might help you in the process of recovery and wellness.

1. Muscular imbalances become apparent

It can be valuable to look for the root cause of a recurring concern. Often times we do need to strengthen the glutes more and get hip flexors feeling better.

2. Consider the neural component.

Our brain sends the signal that moves us. How we move is important, so it is important to be mindful of our movement.

Good to know about this.

Focus on posture, core, glutes.

3. Ankle and calf health shouldn’t be ignored.

It might be beneficial to perform barefoot exercises, especially including a balance component.

Apparently human ancestors have only been standing upright for 5 million years or less and the sun is several billions of years old.

It’s interesting to note that the human foot seems to have flattened out. The animals shown here appear to have hand-like function with their feet in some ways.

We did spend a lot of time barefoot which we certainly do less of in modern times.

Opportunity to Learn about the Self.

Mindfulness and mind-body connection support you in the process.

So long as you use it an opportunity to learn, then I think that you can heal from this.

Meanwhile, the cure may just be apparent in the process itself.

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In case you are looking for something a bit more natural that might work with the body, I am a long time customer of this brand on Amazon and also Amazon associate:

Antioxidants are F** awesome!

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Transforming your 2020 Body through Global Fitness Science

Recently, our studio launched the OTF transformation challenge 2020.

The challenge is in its second of eight weeks and it encourages healthy behavior through workout frequency and recovery.

Throwback pic at the studio after a sweaty workout

I am always interested in what Orangetheory shares with people.

Just the other day, Dr. Rachelle Reed, Director of Global Fitness Science at Orangetheory Fitness, had some responses related to the Orangetheory Fitness Transformation Challenge 2020.

Five Quotes about Fitness Science from OTF Director:

  • “Starting on the floor (rower) can be beneficial if your main goal is improving strength; that way, you can prioritize great form with a heavier load during the floor block!”

Prioritize great form with heavier loads. Develop that high quality, long-lasting, balanced muscle tone to give you opportunities for freedom.

  • “Helping members improve their health behaviors is the main point of the Transformation Challenge.”

We invite people to consume foods in the colors of a rainbow and post pictures of beautiful nutrient rich meals for the other supportive people in the Facebook group.

  • “Check into your nutrition pre- and post-workout to make sure you are fueling your body properly!”

If you are struggling with energy and recovery, you should definitely consider pre and post-workout. I almost take it for granted myself since I experimented with so many supplements through vendor gifts. In case you’re wondering, my favorite energizer for coaching and for morning and working out has to be Matcha + Chlorella. I just love the smooth energy and how it impacts my cognitive and metabolic function.

  • “We expect our members to lose 1-3% body fat over an 8-12 week period! Of course, this depends on so many factors – like what you eat, how active you are, your sleep quality and quantity, etc.”

Okay, let me share my honest opinion here while supporting OTF at the same time. I think she is referring to the average of members, they will lose 1-3% body fat over an 8-12 week period.

This may be true for average. Average, you are not!

May you transform magnificently! If you really need something, you will find the way. The truth is that recovery is the key to transformation. Workouts need to be challenging and varied, while recovery is the other 23 hours.

If you aren’t getting the result, believe that something might need to change.

With nutrition and rest, seven weeks is plenty of time to make a difference.

Besides, even if you lose 0% body fat, but you still did high intensity workouts 3x per week consistently, that still counts for some success as it benefits health, fitness, and longevity!

  • “The American College of Sports Medicine, recommend that adults participate in at least 150 minutes of aerobic activity each week plus at least 2 days of strength training on all major muscle groups, in order to enjoy the benefits of an active lifestyle. But, there is a dose response relationship, so a bit more (like 300 minutes and 3 days of strength training) can have slightly better benefits associated. This translates to about 3 classes of OTF a week, plus [everyday active movement]”

I think, “3 days of strength training,” would represent nearly three hours of strength training. Most people can agree that Orangetheory does not provide that amount of strength training per three Orange 60’s. Therefore, it could be beneficial to perform more strength exercises at home or a convenient location.

Maybe you could do some slow and controlled push-ups at home just before you eat a meal. Try to get a nice pump in your chest, shoulders, and triceps with a slow and controlled push up where you actually feel each and every muscle fiber contracting. Even two or three sets of 5-15 push ups a few times a week can make a big difference.

A lot of people have random weights or implements at home that they can use for bicep curls or exercise bands for glute bridges and deep burn in the glute muscles.

I love great workouts!

I often want to give people heavier loads just by putting weight in their area.

I do think the key to gaining strength at OTF is to be pro-active about your own challenges.

Try to eliminate as many muscular imbalances as possible.

Hope you found this useful.

Make sure to follow the blog for updates.

Shoutout to all of the OTF people that I’ve come in contact with over the years and to the people reading now!

Nourish up!

 

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5 Reasons Your Body Love Carbs

Would it be sweet to enjoy carbs and be lean 365 days a year?

This doesn’t have to be such an unusual concept.

Activity + nutrients + recovery = fit body.

Most active people can thrive on a balanced diet that includes plenty of fats, proteins, and yes, CARBS!

I’m here to give you a brief list of the benefits of various food known for containing high carbohydrates.

1. Some of the best fiber in the world comes from foods high in carbohydrates.

Various types of beans, lentils, and peas are very high in fiber. Berries like raspberries contain significant amounts of fiber. These foods also provide most of their calories from carbohydrate sources and that isn’t a bad thing. Keep reading for more.

2. Fiber is an extremely important energy source for anti-aging purposes.

I just wrote, “anti-aging,” in the title for more effect.

The truth is that all cells benefit from the energy extracted from fiber. It’s true that our human cells are unable to extract and absorb energy from fiber, but that is actually a good thing because it allows the gut microbiota to break down and utilize the fiber.

As a result, beneficial bacteria in the gut can convert fiber into short-chain fatty acids that can be used as energy directly within the human cells.

I believe that fiber is one of the key elements for fat loss because it’s a nutrient that provides no calories in the traditional sense, yet it gives valuable cellular energy provided through bacterial fermentation that occurs inside the gut. Furthermore, this energy is particularly beneficial in the organs and brain so that the systems in the body can operate functionally.

3. Genetic expression is altered through nutrition.

Fiber impacts your genes, yes.

Components of dietary fiber may influence gene expression indirectly through changes in hormonal signaling, mechanical stimuli, and metabolites produced by the intestinal microflora. In addition, consumption of water-soluble fibers may lead to changes in gene expression mediated through indirect mechanisms that influence transcription rates. In the large intestine, short-chain fatty acids, including butyric acid, are produced by microflora. Butyric acid can indirectly influence gene expression.

Let’s look at cranberries for more:

Cranberries possess a distinctive composition of phenolic compounds, including three classes of flavonoids (flavonoids, anthocyanins, and proanthocyanidins), catechins and an assortment of phenolic acids that induce various biological effects, such as antioxidant, enzyme activity modulation, and gene expression regulating effect.

4. Carbs before a workout can make your workout better and help you feel improved mood afterwards.

It makes sense that if you fuel a high intensity workout with something that includes carbohydrates, you’ll have more energy to be productive during the workout. You might be able to do something you’ve never done before. Then after the workout, you feel great. You go have a nutrient dense meal with balanced carbs, fats, and protein and you recover your body.

You burn fat while you sleep.

5. Carbohydrates are delicious.

I read a story about a tribe of people who would go hunting for animal meat and they were very serious about it. They would be stalking some animal in the jungle, forest, or plains and then somebody would notice the buzzing of a bee. All of a sudden, they forget about the animal and go hunt for the honey because that was more valuable to them.

Honey: The O.G. Carb. Don’t let refined sugar replace this nutritional badass.

There are obvious survival reasons for why humans have developed a taste for the sweet. Truthfully, not many experiences in life are more enjoyable than having the flavors and sweetness of foods dancing in your mouth. I acknowledge that.

I would never expect somebody to stop enjoying food just to get lean and ripped abs. I’m here to tell you that there is a balance that can be achieved and that healthy food can be delicious with a little bit of planning and creativity. The more practice you get at preparing healthy food, the more you can look forward to eating that which actually nourishes you.

In Carbclusion,

Carbohydrate containing foods support health of the gut microbiome, promote healthy inflammatory response, provide nourishment of the cells, and may even promote anti-aging.

Quality is everything when it comes to carbs, and portions are also important. The best part of carbohydrates for people looking to burn fat is definitely fiber. The fiber helps to make you feel more satiated while still giving the cells plenty of energy via bacterial metabolites.

Antioxidants are the next best component of foods containing carbs. It’s important to maintain healthy levels of inflammation (not too much, not too little) because if the inflammation is too high, then disease is more likely. For disease to exist in your body, there must be inflammation. Consuming antioxidant-rich carbohydrates is beneficial for managing inflammation.

Follow the blog for more on fitness, nutrition, and more.

I’ll keep writing, you keep coming.

 

 

 

 

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Transformation and 5 Big Reasons Body Composition Matters

I quit dieting in 2010.

Have you realized that some things were just so temporary, ill-fated and too futile to continue doing?

For me, the thought going on a diet is rarer than the thought of me eating candy or drinking soda. You would really have to search and dig deep to find any reason for me to go on a diet. Maybe, you could pay me to go on a diet.

Lifestyle & Environment are keys to unlocking meaningful health.

No longer is it, “You are what you eat,” because now the phrase is, “You are what you absorb.”

Even more, components of our intake that we do not absorb either needs to be processed by the digestive system and detoxified otherwise undigested nutrients could become a serious harm. In truth, you’ll never get the results you want without supporting the gut and digestive process in some way.

Reasons to Care about Body Composition.

I wanted to provide some background motivation for people who are interested in transformation, especially as it relates to body composition, muscle hypertrophy, and the slimming of adipose cells.

1. Adipose tissue, otherwise known as body fat, can disrupt the hormonal system and cause inflammation.

Body fat is not simply a caloric storage unit. Body fat is much more complex than that. Body fat is part of the endocrine system and is contributes to inflammatory and metabolic diseases due to the inflammatory hormones it releases.

Excess adipose tissue = excess inflammation = onset of metabolic diseases = painful pathway to death.

2. Muscles are essential to quality of life.

Strong, balanced muscles are a blessing to all those who wish to enjoy quality movement and an upright posture. We don’t often appreciate our muscles until we get injured or lose function somehow. Becoming older does not mean you have to suffer from a bad back, hips, knees, or shoulders.

Muscles support the body and can take a lot of the stress off of your joints. Muscles can store carbohydrates in addition to the plethora of amino acids in muscles. Muscles can be broken down into essential nutrients to support brain function in times of need.

Furthermore, muscles can atrophy and muscles can hypertrophy in hours or days. Because our bodies can regenerate muscle cells so quickly, they are greatly affected by the nutrients we ingest on a daily basis.

3. More muscle = more bone mineral density.

Along with strenuous physical activity, bones are encouraged to store valuable minerals which not only makes the bone stronger, but also regulates crucial features of human metabolism.

For example, the minerals in bone regulate human pH so that if you consume something highly acidic like soda, your body will actually pull calcium from the bones in order to balance the acidity of the soda.

People who drink a lot of soda or consume a lot of sugar are more likely to get osteoporosis.

Other foods may be acidic and contains acids, but due to the minerals are actually more alkaline forming in the body. For example, lemon juice contains minerals that nourish the body, while soda contains ingredients that deplete the body.

4. You get to make choices in how you will eventually perish and what your end of days will look like.

We will all die, that’s a fact. Knowing that I will die one day gives me courage to love today. However, there is a big difference between dying from preventable diseases in your 60’s and 70’s vs living an active lifestyle into your 90’s.

People who are in their 20’s and 30’s are trending to experience diseases earlier and more frequently than the baby boomers did during their 40’s and 50’s. If you consume the standard, mainstream food products and eat food mostly for coping… well let’s just say be glad you are reading this now, because transformation is on the horizon.

By caring about your body composition, you will be able to stand tall and proud, and you will be able to set an example for your grandchildren and your great grandchildren.

5. Confidence and physical appeal.

In my experience, true confidence does not come from having a nice body. True confidence comes from accomplishments and overcoming challenges.

How can you turn your challenges into opportunities to help yourself and others?

Barriers are a gift. Barriers and obstacles are what you wash away or transform into something more meaningful and productive for you. We generally need some sort of suffering or misery in order to transcend quickly. All thoughts can be reframed and all questions can be asked in different ways.

Are you willing to transform yourself from deep within?

Transformation is about your relationship to nature, the planet, and the universe.

Do you dare to consume the freshest foods?

Are you able to stay hydrated instead of reaching for the depleting can of diet soda?

Can you fathom enjoying the temporary feeling of hunger?

Would you be willing to accept that you need to develop a new, greater awareness of yourself in order to move forward?

Everything is connected.

You, me, the air and the trees.

There is no nothing, there is always something.

All things happen for a reason.

BE THE REASON!

Thanks for reading and make sure to hit the follow button for new updates.

 

 

 

 

 

 

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Five Things Trainers are thinking while coaching your group fitness workout.

Coaches are thinking a lot of things during a session.

Here are five to share with you today.

1. What is that smell?

Actually, this is not the case much of the time. Probably because I get used to it and don’t notice it much anymore. I know most people would prefer not to pass gas during a class but sometimes it’s accidental or they need release badly. Bless everybody, I’m sure we all have a story!

2. Safety is priority.

My priority is to execute the workout in a safe, highly effective and fun way. That means keeping an eye out for neutral spines and opportunity to improve the upper back mobility of an individual.

3. I am impressed by people’s efforts and also need to know who needs some love.

I try to think about how every person has had a different day so far coming into this workout. For some people, we’re working out at 5 AM. For other people, we’re at 5:30 PM. I want people to know that I am amazed by their efforts and I want to validate all of your accomplishments.

4. Put the group first, so that they can put their best selves first.

The nice thing about Orangetheory Fitness or group workouts is that even though you are in a group atmosphere, you can often work at your own pace and feel that you are truly getting our own workout. That’s why I am invested in how the group is working effectively towards success.

Scroll for another one.

 

5. Stay in the moment.

Even though it is tempting to think about what you are doing that Saturday night, it’s unfair to the other people if you’re not thinking about them. Staying focused on other people can truly be your gift or your passion because of the value that it provides.

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Stair Climbing for Rapid Fat Loss?

How often do you take the stairs? Did you know that stair climbing is one of the safest, most effective ways to make fitness gains and burn fat fast?

Stair Climbing is one of the safest, most effective workouts available for urban dwellers.

If I ever move into a high rise building, I would probably stair climb almost every day because it’s that sustainable. When I stair climb with my clients in various buildings, I end up burning more fat from my own body than what I even expected. My cardiovascular system made some serious improvements when I started to incorporate stair climbing into my life and now I am a strong advocate for stair climbing.

Climb up the stairs, take the elevator down.

One of the reasons that stair climbing up a building is so sustainable is that it’s very unlikely that you’ll experience any soreness from the activity since there is little-to-no eccentric portion of movement. It’s different if you have to go outside and return down the stairs because the downhill part is often what gets your calves and knees a bit more sore (tear down of muscles and other tissue). Of course you’ll get a lot of benefits from stairs outside, but there is just something unique about being able to climb a tall building and take the elevator down. You’ll recover way faster and it won’t impede other activities or training goals. Lots of benefit without the soreness.

Throwback to my first Big Climb

Disease prevention.

Because stair climbing is SO good for the heart and because there are many WELL KNOWN benefits of moderate-high intensity exercise, there is a good chance that regular stair climbing can help with healthy aging and longevity. If you’ve followed me for a while, you know that I’m not just passionate about fitness, I also care deeply about disease prevention and healthy aging. I’ve met too many people and I’ve had too many people in my life who have suffered through illness, sickness, and disease and I don’t believe it’s their fault — I do believe that we can do something about it though!

Give your body a reason to keep going.

As I mentioned earlier, I have many other motivations to take care of myself aside from “looking the part” for my career as a fitness professional. First of, I’ve experienced moments in my life when my body has let me down and caused me great distress along with emotional pain. Secondly, I have worked with people who have experienced all different types of ailments that I realized there’s no point trying to prevent one disease; you need to make effort to prevent ALL disease. The funny thing is that when you live a lifestyle that is truly about disease prevention, you end up feeling better about yourself AND burning more potentially harmful fat off of your body.

My very first Big Climb team

It’s okay to run out of excuses.

I am constantly fighting my own desire for comfort in order to make forward progress. My own meaning of purpose in life and my value to other people manifests from the knowledge and experience that I have and also my relatability — I struggle too. When I look at my experiences, I’ve noticed that in times when I am experiencing the most pain and discomfort are the times that I have made the most growth. I truly believe in disease prevention and I truly believe in the cure. It’s not just about personality responsibility, folks. We’re all in this together.

If my mission has moved you, consider contributing to my Big Climb 2018 fight to cure Leukemia and Lymphoma.

Click to give your support.

Dre Fitness is back. My readership of the blog has grown even though I haven’t been as active lately tells me that people appreciate the content that I create. I can only imagine how many people I can reach if I just stay consistent with content creation while continuing to be as authentic and genuine as I can be. Stay tuned for more!

 

 

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Is Obesity a dirty word and how can you prevent the accumulation of body fat?

The word obesity makes people uncomfortable. When we have conversations about obesity, the way we frame the conversation has a huge impact on the effect that it has on others.

obsti

Even though obesity is an important concern for modern humans, I don’t believe that it is proper to label an individual as, “obese.”

I can’t imagine myself — where I am today — ever telling a person, “you are obese.” That seems so rude and insensitive. The word obesity carries a significant stigma because medical researchers have produced alarming studies that suggest there are many dangers of carrying excessive adipose tissue. If you take an objective look at the research, it is undeniable that there are real risks associated with existing in a much larger body for a long period of time.

Nobody wants to be objectified.

This is why I understand the powerful emotional response of people who have been told by doctors or other professionals that they are obese. It’s hurtful and de-humanizing to be judged for your body alone and this can be true in many contexts including romantic and professional.

fbls

Many people who have struggled with weight issues feel that they are being unfairly attacked in all areas of society simply for existing. For anybody who has ever struggled with weight, we know that it’s not so simple as just waking up tomorrow and eating better. There are very powerful beliefs that we carry with us that either help us move forward, help us maintain, or cause us to regress. We need motivation, inspiration, and support.

It’s your beliefs and values that help you achieve the body that you have today.

Even though we are inseparable from the messages that society sends us, I know that the most successful people in life are those who take responsibility for their own beliefs without blaming others for their failures. I look at my personal failures and I own them. It doesn’t feel good to think about my mistakes, but it feels good when I stop making the same mistakes that have held me back in the past.

Fat shaming is highly inappropriate and rightfully offensive. However, only you can choose to take responsibility for your own choices. Attempting to change other people will only frustrate you and cause you to lose focus on what really matters. Think about changing the ways that you let other people affect you and perhaps you will become empowered. Nobody can affect you unless you let them.

Life is about balance — but some of us are already way too far out of balance.

It’s a fair analogy to say that being overweight is like being in debt. Carrying excess adipose tissue is literally a metabolic debt and the worst part about being in debt is having to pay interest on your debt.

People don’t realize that body fat is metabolically active and quite dangerous in the long term. Excess body fat releases inflammatory compounds which stimulate the immune system, cause stress on the body, and make it even harder to lose weight. Just like accumulating interest on a credit card balance, the longer you carry excess body fat, the more challenging it will be to pay off the metabolic debt. That’s why it will, “cost more,” metabolically speaking for an overweight person to consume high sugar because it adds to the debt, which adds to the accumulating interest payments which comes in the form of high inflammatory compounds.

People who’ve existed in larger bodies for a longer period of time may benefit from looking at the situation just like a person who has been in financial debt for a long period of time.

wh

How to get out of debt?

Stop spending on things you don’t need: sugars, high saturated fats, alcohol etc.

Start increasing your wealth/income: consume the most nutrient dense foods like green vegetables and probiotic foods.

Focus on yourself: people who are broke are often that way because of their beliefs about money/spending. People who are overweight are often that way because of their beliefs about activity/eating. It won’t get better unless you get better.

The term obesity is meant to be used in the context of the population, not so much as an application for the individual.

Obesity is “diagnosed” using the body mass index, which I am not a big fan of. Body mass index is simply an index of height and weight, leaving no other data to give us indication about the health of an individual.

 

Because we come in all different shapes and sizes, a person who is “obese,” on the body mass index could be very much a healthy person. That’s why obesity should be spoken of in the context of population-scale issues instead of applying the term to an individual. I personally don’t like labels in many capacities because I find labels to be self-limiting.

How we talk about our bodies and the bodies of others is definitely an area of opportunity for most people, especially parents. Self talk is always an opportunity for all of us.

There is no ideal body, only your ideal body.

I think your ideal body is one which helps you feel empowered, confident, capable and allows you to do whatever you want to do in life. Much of your ideal body has to do with your beliefs about your body and your beliefs about food.

You know you have achieved your ideal body when people’s comments no longer affect you. You know you’ve reached your ideal body when you feel that your existence is a blessing to others and this may even have nothing to do with your physical shape and everything to do with the love that you have for yourself and the love that you share for other people.

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