Functionally Fit!

Are you "functionally fit" for life?  In the last 20 years of training and working with people from many walks of life I can now appreciate the basics.   For some of you reading this blog you have yet to experience a disabling injury, relentless pain or disease.  I pray that you do not for as long as possible.  The reality is that many of us have and will have issues that limit our abilities.   In some cases these limitations develop over time due to inactivity and lifestyle choices.  Does life seem like it is closing in on you?  Are your activities getting less and less daring?  If so, ask yourself .. why? 

Being functionally fit will allow you to do many if not most of the activities you want to participate in frequently.  Even for highly trained athletes the basics start with functional fitness.  Without it, injuries for athletes are much more likely and possibly even career ending.  So, what is functional fitness?

Functional fitness looks at the basics of how your body moves.  Can you squat with good body mechanics and proper body position?  Can you do a lunge pattern lowering your body with control and confidence in multiple directions.  Do you have good spinal mobility?  Hip mobility?  Shoulder mobility?  Are your supporting muscles adequately supporting your structure of your body?

Often times with injuries, aging, lack of activity etc.. functional fitness levels significantly decrease.  This leads to doing less of the recreational activities you want to do, more stiffness, more pain,  more time on the sidelines.

You do not have to be kept on the sidelines!  The first step is to get a functional assessment and learn what areas of your body need strengthening and improved mobility.  The next step is a corrective exercise and nutritional strategy that will bring you to higher level of performance and lifestyle.  Maybe you know someone who needs help?   I can do so online and in person, so all we need to do is get connected!

Be proactive, get started or refer a friend by giving me a call at 612-251-5142 or email at brian@optimalhealthperformance.com to learn more.

Avoiding Injuries

In over 20 years of working as an Exercise Physiologist and a Personal Trainer I have seen many people come in with injuries.  Most are looking for ways to fix up their body and move on toward a goal of improved performance, weight loss or just being active.  Utilizing specialized corrective techniques that others have taught me such as Muscle Activation Technique, functional movement screenings and overhead squat assessments can be helpful.  After such assessments, a corrective model of exercise programming can be used to systematically strengthen and lengthen muscles in your body.  This type of programming will minimize stresses on your body in places where it is not wanted.  One method of managing tension that can be used to manage tension is foam rolling Foam Rolling Education  or corrective stretching common corrective stretches .   Optimal movement requires addressing areas of need regularly with each week of training.

The key however is to avoid injuries in the first place.  Commonly, injuries are more likely while doing household chores rather than during exercise if done correctly.   What is more common with gym injuries is a lack of understanding of the exercise, the load on the body, correct form and inappropriate changes in load and intensity (see more at correct methods ).  Over training, sleep deprivation and dehydration are other big factors in injury management.   Over training can be avoided with appropriate rest between sets, proper nutrition, adequate sleep and cycling training with an active recovery week.  An active recovery week is one in which you still do things at the club or outside, but take a break from the formal program to give your body a chance to adapt and heal.  See more on the signs of over training at when am I overtraining .  Regarding sleep, eight hours is the gold standard.  I am far from  a sleep expert, but I can tell you that a lack of sleep decreases the amount of time in REM sleep and decreases growth hormone production in your body.  This hormone is needed from healing and recovery post exercise.  YOU need this to recover!  See more about sleep with some good links at get more sleep .    Getting enough water can be a challenge for many of us.  We think we are drinking alot of fluids, however, look out for those with caffeine as this acts as a diuretic and will dehydrate you quickly when combined with exercise or warm weather.  Always push  more water if you are drinking caffeinated beverages.  A standard rule of thumb is to divide your body wt by two and that is the number of ounces you need at a minimum.  Getting adequate electrolytes is also key to good hydration.  For more on electrolytes see electrolyte education .

That is all for now!  You know where to find me if you have questions please send them to brian@optimalhealthperformance.com or visit www.optimalhealthperformance.com .

"Lean in 13" Carb Cycling Program

So now you have done the 24 Day Challenge, now what?  The results we are seeing are in some cases incredible.  Out of the last 23 people that did the "24 Day Challenge",  I would like to share some totals with you.  Total pounds lost-170, total inches lost-259.  So, the average across men and women is 7-8lbs in 24 days.   I have to say I am impressed with what is happening with folks that stick to the program!  

If you have been brave enough to take the first step to changing your nutritional habits and possibly your life.. then the next step is "Lean in 13".   What the heck is this???  Right?   Well, most of us are carb addicted emotional eaters that lack the control we need to get lean, stay lean and live a vital active life.

As I have eluded to in my previous blogs it is not that you can not have carbohydrates, it is more about how much in a given day, week or month..  (i.e. "Lifestyle").  See the "Fueling for Performance vs. Weight Loss" post earlier this year.

The "Lean in 13" plan involves a plan that is easy to follow and very manageable.  I have seen a number of my clients who have struggled in the past do very well following this plan when they stick to the plan.  Lean in 13 involves eating real food 80% of the time with a couple of supplement suggestions.   The "Fuel" days allow for you to eat carbs a little more generously.  However, the "Burn" days are days that carbs are limited.  See more at these links Burn\Refuel .   Once you understand the Burn vs Refuel then it is time to just follow the calender and food suggestions given at this link Burn\Refuel Calender .

As compared to the "24 Day Challenge" (again see previous posts if unfamiliar with this program) there is only a couple of supplements suggested.  I would suggest using the MNS C Pack see link at C Pack .  This will help support basic nutrient needs and cut down on cravings.   The other suggestions would be to use the meal replacement shakes Shakes when you do not have time to cook or make meals.  The snack bars are also a good choice to add protein in the pm low cal snack at 140 calories. 

Most of us spend more on lunch and a latte each day then these suggestions will cost you per month.  With a small change on prioritizing your spending will allow you to keep your budget in check and be successful in improving your health and lifestyle.

You can change how you approach your health, your choice and your responsibility.  Let me know if you need help or have questions on this plan or others. Contact me at brian@optimalhealthperformance.com  or call 612-251-5142.