Simple Supplementation

 If you’re looking for the basic supplementation for improved wellness, here’s a basic three we start our new clients with

1. Multivitamin 
2. Fish oil
3. Vitamin D

The multivitamin really helps protect you on days when your nutrition isn’t the best.  If you’re not hitting those five or six veggies and fruits, your multi will fill in. Don’t offer think this.  Yes, there’s some that better than others. You do get what you pay for.  But the differences between an expensive multi and a cheap one might not be as big as they make you think. Just like with proteins, start with what you can afford and what you’ll actually take

There are now countless studies showing the many benefits of fish oil. Joint function and pain-free movement.  Mood. Gut health. Brain function. Heart health. The only really compelling reason not to take it is an allergy.

The key is to get 2-4 grams.  Anything less than 2 grams doesn’t give you enough benefit. And the best fish oils are the ones that don’t have ethel esters- this comes down to how it’s processed.

Vitamin D is used in so many cellular processes. According to a leading researcher, you need to supplement vitamin D unless, you live south of Atlanta AND spend the equivalent of 45 minutes naked in the sun each day.

Plan to take 2,000 IU everyday, and double that (or just buy the 5,000) in the winter.  We’ve had clients get tested via their healthcare professional, and subsequently need a stronger amount from the pharmacy.  One even called it her Popeye spinach!

If you’re deficient, you must take extra to recover your levels.  You can find vitamin D in capsules or liquid droppers. Choose what works best for you

Improving your wellness with supplements takes a little bit of time to allow your system to acclimate, but it’s worth it. 

• the next level of supplements may include probiotics, creatine, and magnesium depending on your levels and your goals

Simple Nutrition

Nutrition can be confusing. Yahoo articles and morning talk shows are always telling you what fad diet is in or out. They constantly contradict themselves and each other. It can be like trying to find the winning briefcase on that millionaire show.

Here's what most people do know- You can't wake up to coffee and pastries, followed by fast food lunch and pizza and beers for dinner. Not if you want to look and feel fit.

We've created a few simple rules, or steps, for our clients to follow. If you can do this, you'll have a SIMPLE and quality nutrition plan.

1. Drink half your body weight in ounces of water.

2. Eat your proteins- half your body weight in grams for females and three quarters of your body weight in grams for males

3. Eat healthy 90% of the time, but cheat guilt-free 10% of the time.

For more details or to learn what you should do, reach out to our coaches

5 Tips to win at Game Day Nutrition

 

Cutting? Not Really a Soccer Move

One thing I've been stewing on for a while now is how much work on cutting we, as an industry, do in our speed and agility programming for athletes.  I don't want to just pick on words here. I want to really express what is happening on the field, in a game or training, that is specific to a player's needs within their relative sport.  So lets's start by defining a cut vs. a curved run.

Cut: I'm looking for sharp angular changes here.  There's probably an element of deceleration and re acceleration.  My first thought goes to a running back in football looking for the right hole, or a wide receiver breaking on a route. There is angle that you could measure with a protractor.

Curved or Curled run: Here, I'm looking at sweeping change of direction. The player started in one direction and gradually changes that direction. A big difference here is the deceleration portion is minimized or entirely gone. When a soccer player takes the ball wide and then forward, it's a curved run.  A midfielder moving through space (see Lionel Messi) is using curled or curved runs.

Classically we've spent a lot of time training a player to cut and use changes of direction in a very linear, even if it's side to side, fashion. But maybe we should be putting just as much time in on the curvelinear movements.  I challenge you to turn on a soccer match and look for the differences.  What you'll likely see is that every cut is followed closely by either a) a pass b) a curved run.

Here’s how I implement curved runs:

1. Introduce the concept.

2. Practice a few runs around an object.

3. Add the idea of going down to speed up

4. Make it a two player game, such as tag

5. Make it a multiplayer game that layers in decision making and special awareness 

Note re: 3- by actually trying to speed up around a curve, you have to lower your center of mass. Lowering your hips makes your shins drop closer to the ground which in turn keeps you going faster. If you stay y’all, your shins get vertical, which is what you do to slow down. 

All of this to say, the best reason to curve your runs is to change direction faster. A true cut requires a hard STOP and restart in a new direction. 

Enjoy!

The New Rules- Set a Routine

Set a Routine:

There's times where it makes sense to hit the reset button. You could do this literally anytime you feel like it, however, times like now create a clearer window of opportunity. I believe this is a great time to look at your routine and set up a plan to manage your personal energy. Hit that reset button.

It's my belief that many people are falling into the same traps that have them starting each day at a disadvantage. The few that have begun to master their morning routine are consistently ahead of everyone else regarding health, personal satisfaction and success. Some people may look like they have it all going for them, but are just really good at covering up the house of cards they live in. I used to be one of these people.

Below is a daily routine as I see it now.  In total, this should be no more than one hour. I've gone into a little more detail on some of the topics below.

Here's a plan: the key is to have a productive day, not a perfect one

1. Sleep 6-8 hours- anyone you know who seems to be doing great on less is either a freak of nature or hiding something
2. Connect with your purpose- take 1 minute to reflect on the one thing you want to accomplish; your big goal
3. Meditation or prayer- spend a few minutes 5 or more
4. Gratitude- write down 3 things you're grateful for
5. Nutrition- plan for the day or review your plan for the week
6. Get outside- see below about being happy
7. Start on your 10k steps- this is your daily goal for overall health and wellness
8. Do something social- right now, that maybe a hug for your loved one, or call your mother
9. Time block- what has to get done, do the things you need to do so you can do the things you want to do

On Sleep

The Problem for many people is staying up late then getting up early. The biggest issue here isn't one or the other, it's the combination of the two. It's like when you go out to eat at a restaurant. It's ok to have an appetizer. It's ok to have a drink. It's ok to even have dessert occasionally. The problem is when you indulge in more than one thing. Your waistline really doesn't do well with appetizers and dessert.

Decide which one you can give up. The most successful will be the one that you are more confident in doing. When in doubt, go to bed earlier. Sleep advice, sleep trackers, and sleep coaches are very in vogue right now. The research is pretty clear. The headlines are out there..."less than 6 hours of sleep is just as bad as smoking" "poor sleep can lead to heart disease" Decide when you need to get out of bed, and work backwards. Get yourself to 7-8 hours of bed time (not necessarily sleep).

Pro tip: why have wasted time in bed?

Instead of hitting the snooze, set your 

alarm for a time when you want your 

feet to hit the floor. You'll feel better if

you're sleeping those extra 15 minutes

instead of lightly dozing.

On Meditation

This is by no means an definitive guide to meditation. It's what I believe to be the important points and a quick start. For more check out this from Calm. The goal of meditation is to find a way to bring your subconscious thoughts to the forefront. The goal is not to completely quite your mind to a blank space of no thought, but instead to disappear from the outside influences and allow the many voices in your head to become narrowed. Let your thoughts run, and as they do, just listen. Simply pay attention. Give attention to your thoughts, and if you're not sure where to start, I believe the best way to start is to find genuine gratitude. Think of something you are immensely grateful for and let it captivate your soul. 

On getting outside 

This isn't just about sleep. Getting outside early in the morning has a ton of benefits. There are photo receptors in your eyes and skin that signal very good things to your brain. In fact, these cells may link directly to the parts of your brain responsible for making you feel happy or sad. Here's an NPR article explaining the link between shorter days and seasonal depression. If you're happy, you're more likely to be in a parasympathetic state (rest and digest). If you pay attention to the sights and sounds of nature, you'll also be more parasympathetic and ready to make good decisions for the day!

The New Rules: Spend Time on Your Nutrition

Step Two: Eat your way to your goals

You can make yourself dizzy trying to keep up with the changes in workouts.  HIIT, HR, P90, Insanity, Circuit Training, which one should I do???? Just the same, sometimes you feel like you have to have a PHD in nutrition to know what the right diet is!!! Paleo, Plant-Based, Atkins, No Carb, Slow Carb, All Carb... Ugh!

I'm gonna give you the secret right here. Ready? Lower the shades. Make sure no one is around. Lean in close.  You ready?....

There is no secret!  Isn't that great.  The truth of the matter is, just pay attention to what you eat.  If you feel like dog doodoo after eating cheese, don't eat it. If sugar makes you crash, don't do it. If you feel great after a juicy steak, or a fresh acai bowl by all means, eat it! Your epigenetics will have a big influence on what you can and should eat. Intro to epigenetics here. 

We're all smart enough at this point to know what not to eat. You can't start your day with coffee and donuts, go out for a fast-food lunch, and finish with pizza and beer for dinner, and then expect to be healthy and fit and full of energy. We have to fill our bodies with nutrients, vitamins and minerals, and proteins, and high quality H2O! For actionable tips on how to get back on track go back and read our article here.


Here are FIVE action steps to improve your nutrition right now.

Step 1: Prioritize Water

Water is necessary for every cellular function in the body. We've heard before that we need eight 8 oz. glasses of water per day.  That number doesn't account for differences in our different sizes.  What we recommend instead is to drink half your body weight in ounces of water each day.  For better results, and so you're not up peeing all night, get 20% in before 10 am.

Step 2: Eat the Rainbow

There are many different vitamins and minerals, and in varying amounts, in each fruit and vegetable. You can't get everything you need from just one. Dark green leafy veggies contain fiber, folate, and carotenoids- to name a few. Berries tend to be high in antioxidants. Asparagus, broccoli, and brussel sprouts are a few of the high sulfur vegetables. And if you eat an array of fruits, you'll likely start completing your necessary B vitamin needs. Did you know that plants have an inherent self defense mechanism? If an animal, humans included. eats too much of one plant, it can make the animal sick, stopping the animal from returning to the plant.  These highlights are just a few of reasons why you should opt for a variety of plants and vegetables each day.

Step 3: Level up your Protein

We all understand that if you're exercising consistently, you'll need to replenish your protein. But how much do you need? Women should shoot for at least .5 grams per pound of body weight and men should aim for .75.  Those numbers increase if you're training to grow muscle (hypertrophy). To give you an idea, a 130 lb. woman should consume about 65 grams of protein.  That can be achieved via, 2 eggs at breakfast, a can of tuna at lunch, and a chicken breast for dinner. A 200 lb man trying to get 150 grams of protein will need to consume 4 eggs, 2 cans of tuna, and 2 chicken breasts.

Step 4: Start with the end in Mind

When you're planning your day, start with the end and work backwards. This allows you to space your meals 2-4 hours apart.  If dinner is at 7, snack at 4, lunch at 12:30 and breakfast at 9, checks the box. It's helpful too to know what the end of the day looks like as you fill in the gaps throughout the day with extra veggies, or protein and healthy fats.  Third, you benefit by having a plan that doesn't derail when you make choices based on immediate desires. Same goes for planning your week.  You know your schedule, and you can choose when to fill in the cheat meals.

Step 5: Slow Down, Be balanced not restrictive

Currently, more than in recent years, we have time on our side. We aren't over-scheduled, out late for practice or concerts or movies. We can't go to crowded restaurants. We are putting food on the literal table and eating there. So slow down. Enjoy each bite. And while you're at it, make sure the food you eat is enjoyable. Food is one of the pleasures in life. We can and should occasionally indulge in tasty food. We should balance our macros with a decent level of healthy carbs- think whole grains and fruit and veggies. Eat your proteins and healthy fats too- think nuts and nut butters, avacados and oils such as coconut, olive, flax seed and grape seed. It's ok to have a 40/30/30 split of carbohydrates/protein/fats. And, if you want to know with some certainty, track it using one of the many free and easy tracking apps or websites. We like MyFitnessPal.

You're ready! Get out there. Adapt to what's availble. Use some creativity. Try some new recipes, and enjoy your food.

Want a personalized nutrition plan? Book an appointment with an e3 nutrition coach!

The New Rules - Just Move Baby

Part Two

Step one:- Get moving.

It’s really nothing new here. The thing is that we should have more time. We can take 30 minutes first thing in the morning to walk 2 miles. We can take 30 minutes after dinner to go on a family walk. Get up from your desk and walk for 10 minutes every hour.  Like the slogan goes, Just Do It.

There’s enough information out there regarding the benefits of walking 10,000 steps every day that we should all just put that on our schedule. One study suggests that a chemical, responsible for appetite suppression is released at about 8,900 steps. You may be able to eat less when you move more. 

Given everything that we’re dealing with these days, home schooling, work zoom meetings, reduced shopping hours, lack of social interaction, dining experiences, etc.. we are dealing with more stress to our system. The last thing we need is to press our nervous system further by crushing HITT workouts and burpee challenges. You can read more about stress and exercise here.  The first step for most of us is to move more, and not just any movement. We need to move in a way that drives parasympathetic response.

While you’re walking look around. Pay attention to the stuff around you. If you stare at the ground or your phone, you’ll be using your central vision. Central vision increases tone in the sympathetic nervous system- think fight or flight (or freeze). It’s gonna be real tough to de-stress in this state. If you look around and open up your peripheral vision, you can use your parasympathetic nervous system- think rest and digest.

Getting outside can also provide some much needed Vitamin D.  Vitamin D can make us feel better, reduce high blood-pressure, and improve or retain bone density.  More on Vitamin D from a webMD article. It's responsible at many cellular levels and can do a lot to help us now, especially if you're upping your exercise regimen.  A leading researcher once made the argument that you need the equivalent of 45 min. of naked sun exposure- if you live south of Atlanta, GA.

   Did you know: walking may be a better way to increase flexibility in the body vs. traditional stretching program.

Step one is simple. Move. Bike, walk, run, play. Whatever it takes. Get 10,000 steps per day and create a foundation of movement. Peel yourself off the couch, outta the desk chair or off the floor and get moving.  Let's go. Now's the time to make some changes and some awesome habits.  That body that you dream of isn't just gonna show up without some work.


Want help with your exercise and training plan? FREE 30 min. consultation call here.