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.

The New Rules of Exercising

Empty streets due to COVID 19

Part One:

The world has changed drastically since 2020 started. The current pandemic has found us working from home, home schooling our kids, hoarding toilet paper and perishable foods. We are social distancing. We are staying six feet apart. Our favorite restaurants and bars are closed to dine in services. And we are unable to go to our beloved gyms and fitness studios. What do we do now?

Some people are thrilled to have their home gym space already set up and ready to go. Some have a pile of laundry that was just cleared off treadmill or home gym equipment. Others are turning to live-streaming workouts via Facebook or Instagram or some app that they subscribe too. Many people have taken up walking and some have added running.

Guess what? What we're experiencing now, is not just gonna go away. Life has changed.  There was life before this pandemic, and there is life after.  Life after is will be completely new. Are you going straight back to the big box gym with hundreds of nameless, faceless members sweating and breathing all over the equipment? I didn't think so.

No matter what you're currently doing, you're all wondering, 'Am I doing it right?' What are the rules of exercising now? I'm gonna spend the next few days helping you create the new road map for exercising.

If you want to schedule time to talk about what to do, CLICK HERE and we can talk!

3 Ways To Get Back On Track With Your Diet

3 Ways To Get Back On Track With Your Diet 

I’m sure all of you can relate with me in one way or another when it comes to your nutrition. Either the diet that you’re on, (Paleo, vegetarian, isagenix, atkins, slow carb, etc) works then stops working as your weight plateaus or you fall off of your diet altogether due to boredom or difficulty and revert back to your normal “see food diet.” You know, the diet that when you SEE food, you eat it. And then all of a sudden, you’ve gained your weight back, plus some. I’m here to give you 3 strategies to get you back on track when you veer from your nutrition.

No matter what diet you’re following, implement these 3 steps and you’ll continue to see results.

Step 1: Identify and Eliminate Nutrition Deficiencies 

Majority of us have deficiencies in water (low level dehydration), vitamins and minerals, proteins (particularly women and in men with low appetites), and essential fatty acid (95% of the population have deficiencies in this!) Let’s address your deficiencies. • eat more of the protein-rich foods you prefer • drink more hydrating fluids (no, not soda or alcohol, dummy! WATER!!!) • take in more essential fats (through fish or algae oil) • eat more foods rich in vitamins and minerals you need most When your body is neglected the nutrients that it craves, you suffer. But when you feed your body the nutrients it craves, you thrive.

Step 2: Adjust the Amount of Food Consumed 

The amount is related to food intake. Remember, the amount of calories you take in versus the amount of calories you burn affects whether you gain or lose weight. The less calories you take in versus the amount you burn guarantees weight loss and vice versa. So does this mean you have to start counting calories? No, not necessarily. In fact, it’s better not to. We all know how burdensome tracking calories is. Plus it’s not that accurate. Rather it’d be better for you to learn to listen to your body’s hunger and appetite cues. What I want you to do instead is to utilize the ultimate, portable measuring tool, your hand to track the amount of food you consume throughout the day. • a serving of protein equals the size of your palm • a serving of fruit equals the size of your fist • a serving of carbs equals a cupped handful • a serving of healthy fat equals a thumb size The rules states that guys should eat twice as much as girls. So serving size ratio of male to female is 2:1. Typically we recommend eating 3 full meals with 3 snacks in between. For more detailed information specific to your needs and goals, speak with your e3 coach, and we’ll get you onto a plan that will tell you exactly how much to eat and when, taking into consideration the type of diet plan that you’re on.

Step 3: Adjust the Types of Food 

What I mean by adjusting food type is that the breakdown of macro-nutrients (protein, fats, and carb ratios) depends on your specific body type. To keep this as simple as possible, there are three body types each of us falls into. • “O” Type; apple/pear shape (Endomorphs) - built for comfort, not speed, excess calories store as fat, slow metabolic rate and do not tolerate carbohydrates well. • “V” Type; muscular, lean (Mesomorphs) - excess calories go to building muscles and bones and high testosterone and growth hormone levels • “I” Type; bean pole, banana shape (Ectomorphs) - fast metabolism, high energy, and tolerate carbs well Therefore, if you fall within the “O” type, it’s safe to say that the majority of your food intake should come in the form of proteins and fats, as your body tolerates those macro-nutrients way better than carbs. Save your carbs for meals after a workout instead. Again, speak with your e3 coach for more information on how you can put together a meal plan for a workout day and a non-workout day that fits your body type.

Following these 3 simple steps: addressing your nutrition deficiencies, adjusting your food intake, and eating for your body type, will guarantee that you fall right back into your diets with amazing results. Good luck! And don’t hesitate to contact us if you have any questions. Coach Anjo

Why speed kills, and what kills speed

Why speed kills.

Distance divided by time equals speed.  How fast something, or in this case, someone, moves across distance is based on speed.  When we train athletes to increase speed, we're looking to increase stride frequency then stride length.  The goal is to cover more distance on each stride, while increasing how often the athletes strides. 

Often, during youth sports, the fastest players have the most success.  They're the first ones to the ball. They're the best offensive threat.  They're the greatest defensive helper.  It can be difficult for a young athlete with decent skills to out perform the faster player.  Even if the faster player has lesser skills, they often shine due to pure speed.

What kills speed?

Long distance, slow, plodding, jogging will absolutely destroy a young athlete's speed.  Train slow, be slow.  Train fast, be fast. We all have fast twitch and slow twitch muscle fibers, but most fibers are intermediate muscle fibers.  The intermediate muscle fibers can be coerced to act like fast twitch or slow twitch fibers based on training.

Another issue is that mechanics for sprinting and reacting quickly are very different than long slow distance.  Hips flex and extend to greater ranges of motion.  Arms drive. Foot contacts are powerful from the ball of the foot.  We can't improve speed through jogging.  There is little to no correlation.

Stress and Exercise

Let's face it, most of us are going to find a time in life where stress dominates our existence. Deadlines for work, soccer practices for kids, what to feed everyone, in-laws, etc... Life can and will challenge you. So how do you stay on track with your fitness during the most stressful times? And, how can you start exercising when you haven't been doing anything?

People ask me all the time what they should be doing. Often the conversation goes like this:


Friend: Oh, it must me nice to workout all the time

Me: Actually I'm sure I do less than you think I do

Friend: I just don't know when I could even go to a gym or workout

Me: Don't make it into a big deal

Friend: What should I do?

Me: Start by going for a walk, but don't turn it into a grandiose performance.

Friend: That's not going to do much for me is it?

Me: Number one walking increases heart rate and burns calories. Is running better? Sure! But don't try to be a runner just to be a runner. (PS I'm not a fan of running to get into shape. But that's for a different post). Number two, you can reduce stress and take time to clear your brain.

Friend: Wow! Thanks. I can do that.

So, why does stress matter when it comes to fat loss/ performance 

Homeostasis v Allostasis 

“Homeostasis is about tinkering with this valve or that gizmo. Allostasis is about the brain coordinating body-wide changes, often including changes in behavior.”

In times of stress, long term care, including rebuilding tissue and immunity, are halted for faster, more necessary, processes. This includes mobilization of fat for energy. Glucose (sugar) is the preferred source of energy and your body will come by that sugar by any means necessary. 

We’ll go deeper on this at another time 

If you have a question or comment about your own exercise plan, feel free to reach out for a consultation.

Binges vs. Cravings

e3 Report: Binges vs. Cravings by Coach Anjo So what is the difference between binges and cravings? Before we begin, we’ll need a clearer understanding on what’s happening when you’re experiencing binge eating. We’ll first conduct a binge analysis to identify the cue(s), or trigger(s). An episode of binge eating is triggered by one of three specific situations: 1) Breaking a dietary rule and reacting by temporarily abandoning your control over the diet. (i.e. “I messed up. I failed. I might as well give up.”) 2) Under-eating — individuals who are persistently or intermittently under-eating are under strong psychological pressure to eat (i.e. “I NEED to follow these rules in order to be in control. I have to!”) 3) Being triggered by an external event or adverse mood (i.e. “I can’t stand feeling like this…I REALLY can’t stand feeling like this….I REALLY CAN’T STAND FEELING LIKE THIS.”) Although it may seem like it, binges don’t just pop up out of the blue. In actuality, they are a product of one or more of these well defined processes. So in other words, binges are reactions to some irrational thought process. Either 1) we broke a rule and labeled ourselves a failure, 2) we feel so much pressure to not eat or avoid specific foods that it builds up and builds up until we can’t stand it and eat, or 3) we experience a negative emotion that we have no ability to tolerate so we eat. Are you relating to any of these binge triggers? If not, or maybe this doesn’t quite fit for you, then you may be experiencing something similar, yet very different. And that something is intense cravings. Cravings are no laughing matter. Cravings can make us feel compelled to overeat. The difference between “normal” overeating and binges is the amount of food consumed. And with binges, you’ll feel as if you’ve lost all control. With cravings, we feel an overwhelming desire to eat something but it is for the most part “satisfied” when we indulge. There are four specific situations that could trigger cravings and these triggers are less about irrational thought processes and more about environmental and emotional cues. The triggers are as follow: 1) Physical triggers (i.e. tiredness, headaches, hunger) 2) Emotional triggers (i.e. stress, boredom, worry, frustration) 3) Social or Positive triggers (i.s. parties, holidays, events, celebrations) 4) Environmental stimulus triggers (i.e. seeing a fast food restaurant, smelling freshly baked bread, finding your favorite junk food in the cupboard) In the most basic terms, cravings are triggered in order to receive some reward. If we are tired and eat, then we feel better. If we feel stressed and eat, then we feel relief. If we are at a party and don’t want to be different and eat, then we feel comforted. If we see a Five Guys and are reminded of those delicious burgers and fries and eat, then we feel good. This overwhelming compulsion to eat may be a reaction to the desire to feel good. A desire to comfort, soothe or relax yourself (they don’t call it comfort food for nothing, right?). This compulsion can be very strong and can completely overwhelm our logical and rational thoughts. It can feel as though we are on “auto-pilot.” Repeated use of food to feel better actually changes our neural circuitry. We become conditioned to seek out highly rewarding foods, like fast food or candy, in order to feel good. THIS. IS. HABIT. So what do we do now that we are self aware of what triggers binges and cravings? Self-empowerment! (Remember what the three e’s from e3 stands for? Energy, Education, and Empowerment!) So, in order for us to move forward we need to be clear if we are experiencing a binge cycle that is perpetuated by an irrational thought process OR are we experiencing overwhelming cravings for food in an attempt to feel better as part of a habit. Perhaps both? Once we understand what it is that triggers us to binge and/or crave, we must then systematically change our approach and mindset and avoid and/or prevent the triggers from occurring. Preparation is key. Healthy habit developments are needed. And positive mind setting is crucial. Binges and cravings can be prevented.

Strategies on eating out

Hello e3 Fam! An update on our latest installment from our e3 Nutrition Accountability Group meeting! This past get together e3 NAG discussed strategies on how to eat as healthy as possible when you’re out and about. Wether you’re at a restaurant, as fast food joint, or on a road trip, we put together a how to guide that will either 1) keep you in track with your nutrition or 2) control your damage to your nutrition when choices are limited. The first step is to know what to look for. Protein is a must and veggies is second. At a restaurant, scan your menu, look for chicken breasts, lean beef, fish, beans, etc. Then figure how to add veggies, weather you go the salad route or ask for it on the side. One of the most important thing to remember when you’re eating at a restaurant is that the restaurant is there to SERVE you, not the other way around. So don’t be afraid to ask, make substitutes, be picky, just be polite about it so they don’t spit in your food! Second, you may want to stay clear of the main dish and just combine your protein and veggie combo via appetizers. Why? Well it’s most like that appetizers will be of less portion than that of the main dishes. Lastly, create a list of healthy restaurants to keep in your back pocket in case the scenario of “Oh I don’t know, where do you want to go for lunch/dinner?” Now as far as fast food restaurants go, I suggest you order the salad, plus a couple grilled chicken sandwiches. Toss the buns and add the chicken into your salad with your dressing on the side and free water, you’re good to go. There’s also yogurt and fruit cups that you can choose for our vegetarian friends. Nowadays, gas stations, rest stations, etc have marts, or at least, from the vending machines, there could be mixed nuts and beef jerky. Go for those, it’s best choice in a worst case scenario. And don’t forget to buy your bottle of water to wash it all down. So there you go as far as how to eat when you’re out and about and don’t have time to prepare your meals ahead of time. As for our mindset lecture, we discussed the meaning of understanding our insecurities, owing our awesomeness and graciously accepting compliments. Why is it when we see other's imperfections, we are ok with it? Why are we easy to forgive and continue to love, care, support, and encourage the other person? Yet we can’t do the same with ourselves? To find out the answer and more, you’ll need to join us Thursday, October 23, at 6:30 pm as we continue to grow more comfortable in our skin and find success along the way. In Strength, Coach Anjo

Vitamins, minerals, and happiness

Hello e3 Fam! Yesterday’s e3 Nutrition Accountability Group focused on the benefits of vitamins and minerals and continued their practice on creating a positive mindset. With vitamins and minerals, we learned how the body utilizes these organic and nonorganic compounds to support and perform physiological functions, such as muscle contraction and relaxation, breathing, cell growth/regeneration, blood flow, etc. Vitamins are important as being coenzymes, transporters of essential proteins through cell walls, while minerals are important for building and transmitting nerve impulses throughout the body. When we defy our need for vitamins and minerals, we can create or exacerbate chronic health issues that range from bone disorders to cognitive abnormalities, from nervous system disorders to vision impairments, from inflammation to glucose intolerance. It’s scary to think that all these health issues can occur, but relieved to know that it’s preventable just by taking in a multivitamin supplement daily, along with adequate intake from a variety of foods. With our mindset training, the group discussed how change can be scary, challenging, and difficult. However, change can also be rewarding, beneficial, and fun. We learned that by changing our mindset, we can change our world. And by creating a positive mindset, the world around us becomes easy, successful, and fun to live in. Along with change, the group also learned the virtues of patience and honesty. Patience, in a sense, that in order to cultivate a positive attitude, we have to put in the time, effort, and introspection. We won’t be able to just get it and move on. It will take time and practice to be able to think positively. And with honesty, in order to adjust our mental attitude, getting clear of who we are, at the core, is important. We have to be brutally honest of who we truly are without judgment so that we can make positive changes if needed. Our next e3 Nutrition Accountability Group meeting will be September 4, 2014 at 6:30 pm. We will discuss the importance of water as well as move onto the next step towards happiness. I hope all will be able to attend, see you all soon! In strength and happiness, Coach Anjo!

Fats and Happiness Introduction

Hello e3 Fam! Last night marked a new beginning to e3's Nutrition Accountability Group as we discussed not only the importance and benefits of consuming healthy fats daily, but also looking within ourselves to start viewing the world in a more positive point of view. By having a positive mental attitude and finding happiness first, success will soon follow. As a group we began a journey into changing our mindset. And like I said last night, this will not happen in one day. The journey into positive thinking may take weeks, months, maybe even years, but know that it is possible. That change is possible. Neuroplasticity. And to review, the first step is relinquishing control and TRUSTING that all will be okay. You must let go of your need for control over food and the control that food has over you. TRUST that if worse comes to worse and you mess up on your nutrition, that everything will okay. Move on, get back on track, don't dwell on it. You're still an awesome person and we still love you! Second, being AWARE. Become mentally aware of when negative thoughts and emotions come up. It's only once you become more AWARE that you can begin empowering yourself to CHANGE those thoughts effectively to ones that make you and everyone around you feel better. To learn more on how to start incorporating strategies to change your mindset into positive thinking join us next time on August 21, 2014 at 6:30 pm. Also the next lesson to be discussed will be "All About Vitamins & Minerals." In strength and happiness, Coach Anjo!

“What’s The Best Diet?”

Hello e3 Fam! “What’s The Best Diet?”  

There are four popular diets practiced in the United States and in some parts of the world that has taking the nutrition culture by storm. They are Paleo, Low Carb, Vegan, and Fasting. The Paleo are practiced by your Cross-Fit junkies and the Vegans by your animal friendly neighbors, while Fasting is the trend in Hollywood and everyone else seems to fall into the Low Carb diet camp. Out of these four, what’s the best diet?
I believe it’s Paleo. Paleo promotes a lifestyle of eating nutritious foods such as vegetables, meats, eggs, nuts, seeds, and all sorts of healthy fats and avoiding toxic foods like grains, legumes, vegetable seed oils, dairy, and added sugar. That’s why Paleo is the best. BUT wait, hold up…isn’t eating Paleo too restrictive? No cheese? No bread? Also, I get the fact that we should eat whole, natural, grass fed, free range, gluten free, etc, etc, so we can live longer, right? But there are no studies showing that theory is valid. And to top it off, whole foods are EXPENSIVE! I’ll have to sell my car and live in a card board box just to afford the food they promote you to eat! So you know what? I changed my mind, no, no, no, Paleo is not it! I think Low Carb is the best diet. Low Carb promotes much of the same as Paleo, but you’re at least allowed to eat legumes and dairy. Man I love my cheese! And they want you to give up wheat, highly processed foods, and foods that are sugary and high in the glycemic index, and avoid HFCS, trans fats and artificial flavorings at all cost Ok sure. BUT, hold on again…come to think about it, it’s still too restrictive. And when I do give up some of the foods that are high in the glycemic index like wheat and certain fruits, I begin to feel lethargic, irritated, I get headaches, and my performance level diminishes and my workouts turn to poop. Speaking of poop, I have a hard time pooping when I’m Low Carbing! Ok, I changed my mind again, the best diet isn’t Low Carb. The best diet is Vegan! FOR SURE! With the Vegan diet you’re allowed to eat fresh fruits, veggies, leafy greens, legumes, grains, nuts and seeds. I’ll be pooping then! It’s just you have to avoid meat, fish, poultry, or any products made from animals. Hmm…BUT…what about when I go out to eat with friends or gather with family during the holidays? Does that mean I can’t have Turkey for Thanksgiving? Tofu Turkey? Really?? As a Vegan, I’ll miss out on the importance of essential complete proteins found in animals. Essential proteins needed to build muscle. If I build muscle, I burn fat. If I burn fat, I get toned. Geez! Vegan can’t be the best, so I guess there’s no other choice but to say that Fasting is the best diet. Yeah! I’ll drink water. That’s it though…wait, I could suck on air. It really doesn’t matter because you know what? According to hunger strike wiki, I’d be dead somewhere between 52-74 days if I were to just live on water alone and by being dead I won’t have to worry about being fit and healthy! :( So, what is the best diet?? Ok, my real answer to that question is that I don’t believe there is a single, absolute, positively without a doubt best diet for evert person to follow, always and forever! We’re a civilization with diverse backgrounds. Some of us are tall and thin, some of us are short and stocky. Some of us eat meat, others don’t. Some of us have food allergies. Some of us are in a budget, others don’t have to worry about money. Some of us have the time to pursue a healthy fit lifestyle while other don’t due to work, disabilities, what have you. These diversities need to be taken that into account when creating a nutrition program. I want to share something fascinating with all of you. The Arctic Inuits and the African Masai have a traditional diet of animal fats and proteins with little to no vegetables due to the environment that they live in. The Kitavans of the South Pacific traditionally have a diet filled with fresh fruits and vegetables and starchy carbs with little to no fats. And the Tokelaus near New Zealand have diets that are super high in saturated fats. As you can tell, these ethnic groups/tribes have diets that are found in opposite sides of the nutritional spectrum, yet they all have one thing in common. They all share minimum incidences in cardiovascular heart diseases, stroke, diabetes, and inflammatory obesity just to name a few. Why is that? The reason for this amazing outcome is the human physiological phenomenon known as metabolic flexibility. It allows the human body to adapt to a host of different dietary conditions. Did you know that it is possible to be healthy and fit whether you eat mostly meat or mostly veggies, mostly fat or mostly carbs, many times a day or just a few times, and so on? You can! That’s why I believe there no single, absolute, positively without a doubt best diet for evert person to follow, always and forever! So knowing this, what now? How do we address our nutrition? We address our nutrition by taking what works for us specifically and respecting other people’s choice of nutritional practice. The Paleo, Low Carb, Vegan, and Fasting diets are different, yet they all have a similar theme that works. And that theme creates habits that are essential to our goals. Those habits are 1) raising our nutrition awareness and attention, 2) helping us focus on food quality, 3) helping us eliminate nutrient deficiencies, 4) helping us control appetite and hunger, and 5) promoting exercise. These habits are what should shape our nutritional programs. It’s these habits that will provide you the engine that will power you to the healthy, fit body that you deserve. Long term nutritional habits trump diet plans and rules. Always! If you want to know more on how to approach your nutrition properly using a progressive nutritional program that builds habits intelligently, intentionally, and sustainability over time versus asking people which diet is the best to follow and overhauling your lifestyle in one day, join e3 Nutrition Accountability Group, beginning Thursday, August 7, 2014 from 6:30-7:30 pm or add on a 30 minute nutrition consultation to your already existing e3 membership. We’ll listen to your needs, what you want to accomplish, how you live, and what’s important to you, giving us the tools to help you create a dietary approach that’s specific to your goals, your beliefs, and your lifestyle. For more information please contact us at 314-375-6FIT or email at info@e3performance.com. In strength,

The Missing Link To Nutrition

Hi e3 Fam! Coach Anjo here, wanting to thank all those who attended our first e3 Nutrition Accountability Group lecture. For those who missed it or were wanting highlights of the lecture, I have provided a brief summary/blog of the topic discussed last night below. The Missing Link To Nutrition Most of us know what to eat and what not to eat. We’re bombarded with plenty of nutrition info, some helpful, others not so much. But on average, we all know the basic fundamentals. Some even follow a particular popular diet that’s all planned out for us, such as Paleo, Vegan, South Beach. Even some would incorporate fasting and even purchase Isagenix. Yet, why are we not getting the results we want and desire, the fit, healthy body we all long for? Well, the answer is simple, the absence of accountability. Accountability by definition is the acknowledgment of responsibility for your actions with the obligations to report, explain, and be responsible for the resulting consequences. Being accountable to something and/or someone is the missing link in our nutrition. Having to report to someone gets our butts in gear. Plus, it will keep us consistent if we have to report to someone. And if you stay consistent, then you can make progress and see results. So how do we get accountability? Two ways to get accountability are commitment and finding one other person, or two, or three, or more and asking for their help. Let’s talk commitment first. We have three options when we commit. One, we can commit to more. What that means is you want to commit to something bigger than yourself. For example, creating a contest between friends to win a grand prize. And when you reward yourself, make sure you’re rewarding yourself for what you do versus what you achieve, at least in the beginning. Don’t reward yourself for losing weight, reward yourself instead for cooking home meals 6 days out of the week when you would typically go out for fast food that resulted in you losing weight. Reward your actions versus your outcomes. Second, we commit to less. Our tendencies as humans often times is to over promise and under deliver. Raise of hands who has told themselves they will cut out sugar forever and a couple days later during a party, you find yourself eating a cookie and drinking a soda? That’s me. That’s you. So, rather than make this same mistake over and over again, let’s instead under promise and over deliver by creating small, miniature changes and using the confidence scale of success. What’s that? Ask yourself on a scale of 0-10, 0 not confident,10 very confident, will I be able to achieve this goal? For example, when you want to give up sugar, let’s say you’re a 9-10 on the scale if you were to give up sugar 2 out 7 days out of the week then that’s what you go for rather than 7 out 7 days out of the week. Make it almost too easy to accomplish and build on that. When you’re ready, you move to 3 out of 7 days out the week and so fourth. And lastly, we can commit to both more and less. As an individual it’s smart to commit to something less. We’ll have greater success. As a group, it’s wise that we commit to more because of all the support we’ll receive from each other that will get us through tough times. There a saying my friend always reminds me now an again and that’s “The task ahead of you is never as great as the power behind you.” I truly believe that if you have a group of people who will support you, you can achieve anything. Now let’s talk about the other way to get accountability, and that’s getting help from at least one other person. I talked briefly about how I once had gotten into a slump with my basketball game even though I’d put in my time at the gym when I could. And even if I did get to the gym, I really was just going through the motion. My game didn’t change for the better until I hired my friend, a basketball coach/skills coach to train me. He put me through drills I already knew, but my intensity was different. My movements were more purposeful because if I didn’t he’d punish me with wind sprints. I did this, paid him to do this, and I got the results I wanted. And guess what, by hiring him, I got accountability. The bottom line with this lecture is to let everyone know that, yes, we know what to do, we know how to do it, but we can still struggle. Especially when it comes to nutrition. I’m here to tell you that’s okay. That’s okay, because there’s a simple fix: ACCOUNTABILITY. Accountability will give us consistency and consistency will give us results. So if we can commit a little differently and make ourselves accountable to at least one other person, we get the healthy, fit body we all desire. In closing, Dr. Victor Frankl once said, “He who knows the why can bear any how.” We all know the “how” to getting the healthy, fit body that we desire. Now, as individuals, we need to know the “why” so that we can fuel the engine that will keep us in track to our desired goals. Finding out our personal “why” is crucial. And when we do, joining the e3 Nutrition Accountability Group is a no brainer. Past experiences with the group garnered an average of 9 pounds lost per person who consistently met and reported to each other on a bi-monthly schedule. Let’s repeat these results! Grab your friends! Let’s stay accountable together! Let’s face it, we NEED accountability. In strength, Coach Anjo P.S. Those interested in joining e3 Nutrition Accountability Group in the future must sign up with me after the lecture on Thursday July 17, 2014 where I will discuss “What’s the best diet?” Paleo versus South Beach versus Vegetarian versus Fasting. Who is the champ? You’ll be surprised by the answer! e3 Nutrition Accountability Group Info: Members - $29 add on Non-Members - $39 per month Bi-monthly meetings held thursdays from 6:30-7:30 pm TBD; bi-monthly weigh in’s and monthly body composition/girth measurement assessments, educational discussions/lectures, Q&A, and group counseling A few examples of some topics that will be addressed include Kitchen Makeover, Eating for Your Body Type, Restaurant Lessons, Grocery Tours, Sugar Lesson, and Nutrition Timing.

Accountability: Writing Your Decree

Every month I make it a goal to finish one book. Typically I go back and forth between a new self-improvement book and a book that would entertain me, like a great science fiction and fantasy based novel. This month, however, being a self-improvement month, I did something different, I suppose. Instead of grabbing a new self-improvement book, I went back to an oldie but goodie, “The Impact Body Plan” by Todd Durkin and reread it. His book is filled with so much positive “impact” that it got me motivated again in finding balance between mental, physical, and spiritual conditioning. Most of us, if you’re like me, will become mentally fatigued, physically drained, or spiritually lost as we go through our day to day grind, week after week. Next thing you know, you’re too tired to do this and do that and all you want to do is do nothing but eat that tub of ice cream. We’ll forego our responsibilities, our commitments, and that’s not good. Speaking in terms of training, your nutrition deteriorates, your workouts become a hassle, your energy non-existent, resulting in poor results. This imbalance can also affect your family, your work, and your relationships. Todd Durkin’s book is a how to guide to finding balance and it all starts with getting your mind right. So, for the next 6 weeks, let’s take a journey to self-improvement and find balance. Kaizen! 60 Minutes That Will Change Your Life Getting Your Mind Right Exercises Exercise #1: Your Personal “Now” Inventory (20 minutes or more) Write down what you think and how you currently feel about your life. Answer questions such as what do I look like right now? How do I feel right now? How do I feel about my physical conditioning? What frustrates me most about my health, fitness, and nutrition habits? What can I do better? What about the quality of my life overall? How do I feel about my relationships? My career? My finances? My peer group? My spiritual life? How long since I’ve had fun and adventure? And, most important, what would I like to change? Write, write, and write some more. Write down how you feel and most importantly keep it honest and realistic. Exercise #2: Your Decree (20 minutes or more) Make your decree. What’s a decree? It’s a statement, typically several paragraphs long that announces to the world, or at least to you, what you want to happen for your life. Decree can be set for 10 years, 1 year, or whatever time period you would like to cover. For us, we will do a 6 week decree. Your decree is your power source. It’s the basis of your commitment and your accountability. It should stir you up, get you motivated, and give you positive emotional charge whenever you see it and think about it. And you will see and think about it every day! How do you write one? First, reread your personal “now” inventory and fast forward 6 weeks from now. Envision how you will look and feel then. I want you to see the new you. What do you look like? What do you feel like? What is your life like? How many days a week are you working out? What are you eating? How is your energy? How much do you weigh? What changes have you made to your personal life? How are your relationships going? What changes have you made approaching your job? What are you doing differently to live a more fulfilling life? Write it down as if it has already occurred. Begin with this sentence and just keep writing: “I am so happy and thankful now that_____.” Your decree creates accountability. That’s why you write it. Writing reinforces it and gives it strong emotion and power. Exercise #3: Summarize Your Decree (20 minutes or less) When you’re finished writing your decree, I want you to condense it down to where if fits into an index card. Select key words that dig deep into your emotional core and move you, inspire you, make you want to turn loose another day’s worth of world class performance in everything you do. Read it every morning. Think of it as a ticket to a transformed life. There’s a quote in the book that resonated in me, “ready, fire, aim!” In other words, take action! What are you waiting for? Get started now! For those who would like to grab Todd Durkin’s book, “The Impact Body Plan” follow the link I provided below. http://www.amazon.com/The-IMPACT-Body-Plan-Flatten/dp/1609611829/ref=sr_1_1?ie=UTF8&qid=1396018568&sr=8-1&keywords=the+impact+body+plan Todd Durkin, (2010). The Impact! Body Plan. USA: Rodale Inc.

10 Principles to Enhance Running Performance

With Go! St. Louis just around the corner we thought it would be a great opportunity to give you guys some tips in avoiding running injuries with the help of the Postural Restoration Institute. Here are 10 simple principles to follow. 1.) Keep your hamstrings strong 2.) Don’t overstretch your hamstrings (a good rule is you should be able bend over and touch your toes – if you can touch your palms to the floor, you’re overstretched) 3.) Keep your glutes symmetrical by walking slowly up stairs backwards 4.) Properly stretch your Achilles tendon, calves, soleus, and lower back 5.) Concentrate on striding out with your right leg and left arm when running 6.) Try to find and feel your right arch when running to assist with shifting to the left 7.) Stretch your upper back, Lats, and Pec muscles 8.) Stand and shift your body weight to your left leg frequently, keeping your weight on your heel 9.) Keep your left lower abs alive by performing side lying activities such as planks 10.) Wear correct footwear that supports your heel and has good arch support. Avoid wearing flip flops, sandals, and shoes that are untied during running season. Whether you are participating or know of someone who is participating to which you can forward this to, following these principles will set a great foundation for running. And by following these principles, you will decrease your chances of injury as well as create a positive impact in your running, enabling you to enjoy running without any setbacks. For more information, please visit the link provided below http://www.posturalrestoration.com/resources/dyn/files/1061899z793787bd/_fn/Top_10_Recommendations_for_Runners.pdf And speak with your e3 coach to learn proper stretches and strengthening exercises to enhance your running performance. Coach Anjo

Craigslist Scam, Jacob Gibson

This isn't necessarily what I intended this page for, but I thought something that happened today should be passed along. I posted a few things on craigslist today and recieved a few responses back. One particular email caught my attention. "Jacob Gibson" emailed about two completely different listings with the same email (see below) to see if I still had the "posted item". Clue number one that something fishy was going on, but I replied a simple yes to both. Then, about 4 hours later from a totally different email address, "Jacob Gibson" said that he would like to purchase the items by sending me a check, and when the check is cashed, his "movers" would come get the items and I have to do nothing. Two seperate, but word for word identical, emails about each item. So I did a quick google search and learned that the next step in the scam is for the person to "accidentally" send you too much money from the check, but go ahead and cash it and wire him back the difference minus some small $100 or so for yourself. Not sure where I'm gonna go with this next. I might try to mess with them a little bit or I might talk to a cop I know or the bank. Or I could always just leave it alone now. We'll see... here is the email transcrips:

Beautiful Ashley 3-Piece Dining Set - $149



Jacob Gibson**

CRAIGSLIST ADVISORY --- AVOID SCAMS BY DEALING LOCALLY ** Avoid: wiring mo...
2:18 PM (7 hours ago)

Jacob GibsonLoading...2:18 PM (7 hours ago)


Reply |Jacob Gibson to sale-ut2sg-230.
show details 2:18 PM (7 hours ago)

** CRAIGSLIST ADVISORY --- AVOID SCAMS BY DEALING LOCALLY
** Avoid: wiring money, cross-border deals, work-at-home
** Beware: cashier checks, money orders, escrow, shipping
** More Info: http://www.craigslist.org/about/scams.html




--
Hello,do you still have the posted item?




this message was remailed to you via: sale-ut2sg-2302829944@craigslist.org


Reply Reply to all Forward Invite Jacob Gibson to chat


Brett HendersonYes. I do.
3:18 PM (6 hours ago)

Reply |Jacob Gibson to me
show details 6:03 PM (3 hours ago)

Hello i really appreciate your response to my earlier mail.like i said i
will like to buy this item for the exact price, pls do withdraw the ad from
Craigslist. I will also like you to know that i will be paying via check.I
will need you to provide me with the following information to facilitate the
mailing of the check.

1.Your full name to be on the check
2.Home or work address
3.Your cell/phone number.

You will not be responsible for moving,i will have my mover come over for
the pick up as soon as you have cashed the check**

Have a nice day