June 22, 2020June 22, 2020

MiR Weighted Vest Review Short Adjustable 20-60 lbs: Training for Running, Workouts, and Fat Loss

The weighted vest could be the absolute best fitness investment, but ARE YOU READY for the hard work ahead?

I have had weighted vests in my arsenal for plenty of years now and they work. They absolutely work well and are effective by helping you overcome new levels of discomfort and become whatever you want to be whether fitter, faster, stronger, leaner, ripped, shredded, athletic, muscular, toned, or you just want to burn some serious body fat.

This article was written so that you can make the best buying decisions when it comes to complicated world of fitness. I’m also extremely passionate about exercise and helping others. The links are Amazon.com affiliated.

MiR Weighted Vest Review: Short Style for Workouts, Running, Fat Loss.

The benefit of short style weighted vests is that they keep the weight in a more centered area and your core does get stronger this way. The longer vests are for people who want to distribute the weight all around and perhaps the longer vests are better for people who are using it for walks.

MiR Adjustable Short Weighted Vest on Amazon.com

Even so, in most cases, the short style will be more suited to your needs. There are great options for women as well, though women can wear either based on their anatomy.

MiR Ajudstable Weighted Vest for Women on Amazon.com

I have heard really good feedback about this one as women are becoming increasingly interested in strength and health.

Weighted Vests have what scientific support?

When I dig through the research, I find some interesting articles about muscle activation and energy use from the military of multiple countries studying loaded carriage. What has been known for a long time is that the heavier the weight, the greater the energy use. It’s a way to burn more fat in a shorter time frame.

Weighted vest training improves running velocity, stride frequency, and running performance times.
Strengthens connective tissue and helps to prevent bone loss.
Human clinical trials have shown that the weighted vest reduces obesity, it can help obese people lose weight and decrease body fat while maintaining muscle.

This is a video capture of Rich Froning in a MiR weighted vest. He is one of the fittest people of all time.

MiR Weighted Vest Cons:

Let’s start with some possible drawbacks:

Shoulder straps can become uncomfortable especially in longer workouts.
Can be challenging to put on the weighted vest (best to do it while laying on the ground).
Fits most people, but not all.

MiR Weighted Vest BENEFITS:

This list covers some of the features that help it stand above other weighted vest brands.

Very compact as it is designed for max mobility.
Lining is doubled throughout the shoulder with contoured padding for comfort.
Increments of smaller weights allow you to adjust to resistance to your needs.
The mid-chest belt will prevent the shifting or bouncing.
Adjustable straps help give it the perfect fit.
Handles usage well and could last a lifetime.

Weighted Vests are great for men and women.

Science Says: Weighted Vests Burn a Ton of Calories!

Most body types benefit from a weighted vest training program. The key is to start light and gradually build up. Let me repeat that, the key is the start light and gradually build up. That’s why MiR offers adjustable weights so that can take them out and put them back in as needed.

Weighted vests tone the body in a way that nothing else does. I’m not saying that weighted vests are necessary for an aesthetic look, but I seriously believe that working with vests can strengthen those deep core muscles and just make you a finer physical being.

Furthermore, a larger person who trains with the vest will notice their fitness has improved in everyday life when they take off the vest. Meanwhile, an athlete or recreational fitness person can gain respectable lean muscle by increasing strength against resistance and recovering from that process.

Weighted Vest FAQ:

Is the MiR vest good for running? Yes, because of the short style the vest will work well. Make sure to start with light weights, maybe 10% of your body weight or less loaded on the vest to start initially.

Will it help build lean muscle? I have no doubt that with enough consistency, you can gain lean muscle, yes for sure. I also really feel the muscles around the lungs!

Who is a weighted vest best for? Tactical athletes such as firefighters, people who lift weights, runners love weighted vests, yoga enthusiasts, and even people who play basketball, football, and soccer.

Weighted Vest Caution Safety and Prevention Tips:

Common injuries associated are associated with prolonged load carriage so make sure to progressively build up your efforts instead of over-doing it.Some things to be aware of are foot blisters, stress fractures, back strains, metatarsalgia (foot pain), and knee pain.

Preventative action is key, such as maintaining good posture and improving load distribution. Staying hydrated is another injury-prevention method.

For the foot comfort, closed-cell neoprene insoles and use of an acrylic or nylon sock, combined with a wool sock, reduce blister incidence.

Become who you were meant to be!

There is a good chance that a weighted vest would be an incredibly valuable tool for you — particularly the MiR Weighted Vest.

The question remains though, do YOU have what it takes?

Follow the blog to stay tuned for updates!

June 19, 2020

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Will Raw Kefir Grains Help with Constipation? Evidence Based How To Guide

Kefir is something that I am very passionate about because of potential health and longevity benefits for you and many people.

Welcome to this modern Kefir guide!

Kefir has been known as a powerful health promoting agent for hundreds of years. It was allegedly hoarded by people who lived in the mountains and often enjoyed health and longevity beyond a hundred years old. Meanwhile, their neighbors who lived in the valley without knowledge of kefir died much earlier.

Sometime in the 1700-1800s, people from Russia became very desiring of this Kefir and the story goes that a royal young lady was held kidnapped over it. She had to marry the ruler so that he would finally release the kefir grains to her people. As far as we know, all of the Kefir available today has roots in those Russian kefir expeditions.

ORIGIN OF KEFIR: Kefir likely came from somewhere around the northern border of Goergia, near Russia. Once the stories of amazing health and longevity reached the cities of Russia, the Russians had to go get some for their own, but it was not without conflict.

How do you pronounce kefir? I prefer to say it like, “kee-fur,” but some people have said, “keh-fir.” For now, I’ll stick with the former in part because I think more Americans know it like that.

By the way, I’m pretty sure the princess escaped back home with the kefir.

Supermarket Kefir vs. Homemade Raw Kefir

While commerical kefir may be healthier than most other items that you could buy at a supermarket, it certainly doesn’t pack the same health punch as traditional kefir from real kefir grains. Don’t get me wrong, kefir in stores like Whole Foods, QFC, Fred Meyer, Kroger, and other markets that I have seen around the country can be part of a healthy lifestyle. But there are downsides of kefir that you buy in stores.

Mass produced kefir is created with powder kefir culture starters as opposed to kefir grains and that is kind of a big deal. Since commercial kefir is grown with powder starters, it doesn’t contain the symbiotic yeasts and other naturally occurring living components of kefir.

Kefir is easy to make. You just put these Kefir “grains” in some milk (preferably raw milk), let it sit for 24 hours at room temperature. Then you strain the grains and drink the fresh product.

Even though I strongly believe in real kefir from real kefir grains, I do support commerical kefir being in the grocery ecosystem. At the very least, having brands like Lifeway Kefir can bring awareness to people who want to make their own kefir at home.

I still buy Kefir from the grocery stores and co-ops sometimes.

This post contains some affiliate links to help you learn about products that I like. My favorite brand of Kefir is called, “Grace Harbor Farms,” and they sell a very high quality cow or goat kefir made from real kefir grains. I can taste and feel the difference.

Other downsides of store-bought Kefir

You have to be careful about the other brands because they might add regular milk after the fermentation process or they will label an item as being, “pomegranate flavored,” while containing no actual pomegranate.

If you must, buy unsweetened.

Drinking something that contains added sugars is almost never a good thing or there are far better natural alternatives that could nourish the system as well.

Probably very healthy, even though mass produced commercially from powdered starters.

Unsweetened dairy is the key if you are going to succeed in the dairy route. Sugary dairy can cause a metabolic disaster. If you are going to sweeten your dairy, perhaps go with honey, berries, or other natural ways.

Fermenting your own Kefir grains at-home can be easy, require little effort, and be cost effective.

Kefir is a great way to consume high quality protein, fats, carbs, minerals, enzymes, probiotics, antioxidants, and other beneficial living organisms.

Basically, Kefir has a ton of benefits for a person who wants to improve digestion and eliminate regularly.

If you are a person who has generally tolerated milk in the past, then going on kefir will be easier. However, if you are a person who has not tolerated milk, then going on kefir may need to be a more gradual process.

I have heard of people drinking kefir and then finally being able to enjoy ice cream and dairy again. They claimed, “Kefir healed and cured my lactose intolerance.” It wouldn’t surprise me.

Before we go any further, I want to make a quick list of some benefits of Kefir and then we’ll continue the guide.

7 Benefits of Kefir:

Cholesterol Metabolism and ACE Inhibition

“Kefir grains are capable of reducing the cholesterol levels of milk through the fermentation process and have been shown to reduce the levels of cholesterol present by between 41 and 84% after 24 h fermentation and a further 48 h of storage.”

Effects on the Host Gut and Gut Microbiome

“Inhibits the adherence of Salmonella typhimurium and Escherichia coli.”
Kefir promotes changes in gene expression shown to be extremely important for the modulation of the host inflammatory response.

Antitumor Effects

Kefir is able to modulate the immune system in the gut. The immunomodulatory abilities of kefir go far beyond the gastrointestinal tract, likely throughout the entire body.

Immunomodulatory Effects

“The result was a shift from a Th1 immune response to a Th2 response as well as increases in the levels of IgA present.”
Immunoglobulin A (IgA) is the most abundant type of antibody in the body. It secretes immunogloblulins while promoting circulation of immunoglobulins. IgA has a protective effect for the mucosal tissues against microbial invasions and also supports immune homeostasis.

Anti-Allergenic Effects

Kefir supports the balance of Th1/Th2 cell ratio which is important because that is one of the mechanisms involved in food allergy.

Health Benefits of Yeast in Kefir

Some yeasts from kefir act as immunomodulators capable of decreasing the inflammatory signals.
Yeasts from kefir also act synergistically to improve the probiotic properties of bacterial species and co-aggregation makes their effects stronger.

Kefiran and the Cell Free Fraction of Kefir

Most people are unaware of Kefiran because it is undetectable in commercially produced Kefir.
Kefiran is hard to describe, but the presence of kefirans typically means that your kefir is happy and healthy. The kefiran is formed in stringy strands that hang out with the grains and are somewhat gooey.
Kefiran alone is a remarkable immune booster and is even more powerful as a synergist with kefir probiotics.

But Dre, how does that help me poop better?

It helps because of the ways in which bacteria stick to your gut and how kefir can help you grow your own healthy bacteria while kicking out bad bacteria and bad yeasts like candida.

Kefir accomplishes many goals from a nutritional perspective. Aside from the amazing, gut/body-building amino acids found in Kefir, there are so many diverse living forms that for some reason are very compatible with the human biome. Kefir makes milk a food for babies and transforms it into one of the most nourishing gifts available to humanity.

Kefir helps you poop out the bad bacteria and helps to kill and poop out the mycotoxins and yeasts.

Super Simple Kefir Guide

Don’t let the process of fermenting kefir grains intimidate you.

It is actually way easier than kombucha.

Let’s transform milk from a dud to a tonic.

1. Acquire Kefir Grains

You can acquire kefir grains from Facebook groups, various kefir websites, from Amazon.com, or from natural health stores and co-ops. E-bay also has lots of kefir.

I always recommend these Kefir grains from Amazon.com. Make sure to get the larger size as it will make the starting process way easier and theoretically you’ll never have to buy grains again since the grains grow and replicate naturally from milk fermentation.

2. Acquire Kefir Fermentation Tools

Quick tip: Avoid metal and anything metal. Kefir prefers to stay away from metal. Use plastics, glass, mesh, etc.

Your fermentation container could be a bowl or it could be a fermentation bottle.

It is a good idea to let the kefir have air supply.

3. Once kefir arrives, place it in container with milk immediately.

The kefir needs milk in order to be happy and grow all of its beneficial probiotics and yeasts for you. Preferably, give it raw goat milk as I believe it to be the highest quality in my life. Obviously, most people don’t have access to this.

Does the quality of the milk matter with kefir fermentation? Yes, of course.

The better quality and the fresher the milk, the better quality and fresher the kefir. Ideally, stick unprocessed or minimally processed milk. Whole fat, non-homogenized, grass-fed, organic, and unpasteurized are best, but I recognize there are limitations.

1 Tablespoon of kefir grains per 4-6 ounces of milk.

4. Keep kefir in room temperature, with a breathable cover for 24 hours.

The amount of time varies based on the quantity and activity of the kefir grains as well as the type of milk and the room temperature. Fresh, full fat milk tends to ferment faster in my experience. Warmer temperature accelerates the process.

5. Make sure to stir, shake, or agitate the kefir regularly.

It’s good enough to stir the kefir with a wooden spoon even just once during the 24 hour fermentation window. If you have the kefir in a container with a lid, then you can just shake it around a little bit. This is good because it gives the kefir grains access to different parts of the food and it makes sure that the top part doesn’t grow kinda funky.

The easiest way to avoid the top part growing funky is by making sure it doesn’t sit too long. If it is sitting still for 48+ hours, that is not good. You need to repeat the process daily, so at least it isn’t hard to do.

6. Once the kefir has reached optimal fermentation, strain the kefir using a non-metal straining method.

Strain the kefir into a new bowl. Now that you have separated the grains from the liquid, you officially have your kefir drink.

Your options are as follows: a) drink it now, b) put it in the refrigerator and save for later, or c) double-ferment by leaving just this grain-free liquid out in room temperature for another 24 hours.

You can get benefits from kefir doing it any of these ways. Experimentation is best.

7. Put Kefir back in your fermentation container, add new milk and repeat the process.

After a few times, you will need to add more milk because your grains will have multiplied. The benefit of having more grains is that you can ferment smaller amounts of milk much faster in case you only have 12-18 hours before you wanted your next batch.

I hope this helps your digestion and elimination along with other things that may be bothering you.

If you find this helpful, please support the blog by hitting the follow button now.

Kefir can help you, but LISTEN to your body.

Hopefully, I can be of help to you. I am working now to provide relevant gut-health content for you. I am committed to this blog, but I am also considering taking on new clients as I have recently become certified as a Functional Nutritional Therapy Practitioner.

For the meantime, leave a comment here to communicate with me.

Sources:

Bourrie BC, Willing BP, Cotter PD. The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir. Front Microbiol. 2016;7:647. Published 2016 May 4. doi:10.3389/fmicb.2016.00647

Maki R, Matsukawa M, Matsuduka A, et al. Therapeutic effect of lyophilized, Kefir-fermented milk on constipation among persons with mental and physical disabilities. Jpn J Nurs Sci. 2018;15(3):218-225. doi:10.1111/jjns.12189

Dimidi E, Christodoulides S, Scott SM, Whelan K. Mechanisms of Action of Probiotics and the Gastrointestinal Microbiota on Gut Motility and Constipation. Adv Nutr. 2017;8(3):484-494. Published 2017 May 15. doi:10.3945/an.116.014407

Body Composition Fat Loss Nutrition, Immunity, and Digestion Weightloss Now

May 14, 2020

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Beyond Logic: Why your Fat Burning, Weight Loss, Nutrition, Health, Eating, and Dieting Goals Must Have a Spiritual Component

If weight loss was as simple as basic arithmetic, calories would be the only information that you needed.

Nutrition is full of layers upon layers from the human aspect to understandings of energy transfer throughout the universe. If fat loss was as simple as calories in vs calories out, humans wouldn’t be facing the unprecedented obesity epidemic of 2020s.

Obesity itself isn’t even the problem. What lies beneath obesity and excess can also be found in normal weight people as well. The problems are:

Metabolic disease including diabetes etc.
Inflammatory processes dangerously overactive for a period of years. (dysfunction and eventual scarring)
Toxic relationships with food and a highly detached and simultaneously capitalistic (exploitative) food supply chain.

You need guidance in order to delay instant gratification and to gain protection from succumbing to the temptations of excess.

Learning how to have a healthy relationship with food is not an isolated activity that one can simply switch on from day to day. It is important to look at food as more than just energy.

I am very interested in the essence of that which we consume. Perhaps you would benefit from a broader definition of energy than just a measure of heat or work done within a period of time.

Because we have our energy needs met, we need to look at food in two ways: as a source of wisdom/information and a source of material to create our cells.

We have an amazing capacity to access the wisdom of food. I’ll give you some examples:

Cooking to make nutrients more bioavailable
Cooking to reduce anti-nutrients such as the lectins on kidney beans (never eat raw kidney beans)
Cooking to kill / deactivate potential pathogens
Fermentation methods to increase the biological value of food (bacteria such as lactobacilli in sauerkraut)
Fermentation to increase enzyme activity (catalysts for biological processes)
Fermentation to deactivate natural plant defenses and/or toxins
And more…

Of course there are many foods that are perfect raw such as avocado or blueberries.

We also have great methods of food preservation in our refrigeration units, WHICH MEANS YOU HAVE NO EXCUSE TO NOT PLAN AHEAD.

One day, you will realize your own natural intuition about food. Until then, you need a plan, framework, or some sort of guiding knowledge to help you make progress through your mistakes.

Here are my own personal reasons to have a spiritual component in my nutrition.

1. At the beginning of the universe, there was darkness and there was light.

If we are to believe the Big Bang theory, then every person likely shares a star as a common ancestor. To say that we came from the stars is basically factual knowledge in astrophysics and quantum mechanics.

In essence, nutrition has far more depth and layers than science can ever show. My goal is to illuminate some of these darker areas in our understanding so that we can make progress forward instead of dying from disease of modern times.

2. Light nourishes us, but it can also burn us, therefore a balance must be sought after.

Energy balance obviously is the key to healthy weight. It is important to accept the offerings of nourishment while also protecting yourself from that which causes disease.

I’ll give you a practical example of protection within nutrition:

Red meat is carcinogenic, but if you eat kimchi with garlic along with it, it is possible to protect yourself from the cancer causing chemicals.

3. Don’t just eat for yourself: Eat for your future generation, eat for your ancestors who never had the opportunity to indulge, and eat for the people around you.

Eating for the future generation is about reducing the risk of intergenerational trauma and helping your children reach their potential. High quality foods containing a variety of antioxidants will help your sperm or eggs maintain integrity.

Eating for your ancestors is honoring the long and arduous journey to get here. And what I mean by here is that we live in an environment of relative food security. In fact, most of us have abundance and excess. Be thankful for these offerings.

Eating for the people around you is about setting a great example and inspiring others. It’s okay to have weak moments because your vulnerabilities should be seen as an advantage. At the same time, when you are capable of strength through healthy nutrition, it will be like a cloud of inspiration that gently sprinkles purity of motivation on those around you.

4. The human spirit may be pure, but without nourishment of the physical body, the output can become corrupt.

In one of my favorite home school classes, we watched Star Wars. The lesson at the end is that while an entity is seemingly pure evil, there is still good inside everybody.

My theory on why so many powerful people have become corrupt is that they lack nourishment. Of course the nourishment they lack could be in the form of emotions or other ways. Just think though, if you are constantly eating processed food, then you will constantly have high inflammation, and then over time parts of your body will begin to degrade, rot, or scar.

I believe many corrupt people have experienced scarring in parts of their brains or nerves from a lifetime of poor nourishment (or anti-nourishment like refined sugar, alcohol, etc). Some of these people will be the crazies you see on the street, while others will be the crazies that you read about in the history books (Hitler comes to mind).

This might be an unpopular opinion, but I believe that deep down, even the spirit of Hitler still had light within.

Nutrition is one very important way that we can protect ourselves from evil forces. Don’t become a Hitler. Eat your vegetables.

5. Everything is interconnected AND the universe is accelerating.

The universe is accelerating, meaning that galaxies are moving away from each other at a faster rate and in some cases maybe moving towards eachother at a faster pace. I see this as a metaphor for humanity and the acceleration of technology.

We are moving faster towards something. Will you sit back, eat junk, and accept your fate?

Or will you take a stand for yourself and fulfill your destiny?

I hope this nourishes your spirit in some way so that you can gain daily motivation towards nutritional enlightenment.

Thank you for reading and stay tuned. Follow the blog, please.

Blog & Personality disease prevention Fat Loss Nutrition, Immunity, and Digestion Power of the Mind Weightloss Now

March 19, 2020

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Top 5 Raw Honeys for Anti-Viral, Immune Support, Antioxidants, Vitamins, Minerals, Enzymes, and More

Real honey has proven therapeutic benefits.

Most people will digest honey well and experience the benefits of it.

Honey is one of the most perfect survival and storage foods as bacteria and viruses won’t be able to grow and honey contains a tremendous amount of energy and nutrients. It has a low moisture content, which keeps it preserved for longer periods of time. Even though you can store it, the nutrient value remains high.

I’ve compiled a list of some of the most powerful honey’s that I have personally consumed, experienced, and rated.

Top 5 Most Beneficial Raw Honey’s for antioxidants, immune support, health, vitamins, minerals, enzymes, micronutrients, phytonutrients:

Let’s just go ahead and start this list!

1. Tualang Black Honey

Did you get sticker shock when you saw the price?

Most people are not accustomed to eating wild food and they might benefit even more from something like this. The darkness of the honey (black) indicates significantly higher antioxidant value than your typical grocery store bought honey. The wisdom of nature is strong in this one. Research has backed this up.

Findings thus far show that, TH has antimicrobial, anti-inflammatory, antioxidant, antimutagenic, antitumor, and antidiabetic properties, in addition to wound-healing attributes.

Even though this might be the most expensive honey you buy, no doubt the value is there.

This stuff tastes good to me, but just know that it will be more bitter than the normal honey you might be used to.

2. Manuka Honey

Most people have heard about the topical benefits of manuka honey, but not everybody knows that it is just as healthy to use internally. I used to work at a supplement store years ago and people would come in to buy manuka honey to heal their wounds. More research suggests that it is also great for dental, oral health and so much more.

“Therapeutic Manuka Honey: No Longer So Alternative”

Our results showed that honey, in general, and particularly manuka honey, has potent inhibitory activity against the influenza virus, demonstrating a potential medicinal value

Manuka honey has a pretty smooth texture and taste. It goes great with greek yogurt in my opinion!

3. Marri or Jarrah Honey

These honey’s I’ve listed can be pretty intense. Thick and dark, sweet but subdued. The flavor is unique for sure.

Jarrah and marri honey: A liquid goldrush of medical benefits

Independent testing of jarrah and marri honey in New Zealand in 2016 found that it had stronger antimicrobial properties than the much prized manuka honey

“Diversity is a very good thing because … what we end up with is stronger therapeutic outcomes.”

The good stuff is out there. I hope to bring awareness to it!

4. Wild Oregano Honey

If you’ve been in the alternative or holistic scene for a bit, you’ve probably heard of the benefits of oregano oil for the immune system, but you may not have heard about oregano honey. First off, yes, there is a nice spicy aroma that hits you when you open this jar of honey. It is quite an experience to enjoy the flavors and the immune boosting benefits.

Namely, melanoidins content, phenolic content, electrical conductivity, and mineral content were shown to be positively influencing the gained antibacterial activity.

This is a truly special and unique honey. I personally feel that oregano oil extract is a bit too harsh on my body, so if I can experience the benefits of oregano in a wild/raw food form, then I’m all for it.

5. Black Seed / Cumin Honey

Just like the other honeys, the flavor is intense. The antioxidants are high and the price is a good value considering the benefits.

…[used] as a natural remedy for many disorders like cough, jaundice and gastrointestinal disorders.

There is a common Islamic belief that the black seed is a panacea (universal healer) which is a remedy for all ailments

I really enjoyed this honey and will be buying it again.

Will you let food be your medicine?

I cannot diagnose, cure, or prescribe anything for you… only educate.

I implore you to redefine your view of, “natural / alternative,” health.

We need for “alternative remedies” that actually work for people to go mainstream. Including food such as raw honey into your lifestyle could provide many nutrients that you didn’t even know you needed!

Stay tuned. Follow the blog for updates.

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January 28, 2020January 28, 2020

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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.