Hope you and your family have an amazing day together.
Hey Y’all! This is the first newsletter I’ve sent out in a couple months and I apologize for that!!! Life has thrown me a few curve balls recently, and I’m planning on telling y’all more about that in next week’s newsletter. But for now I wanted to leave y’all with this fun fact:
The average American puts on 7-11 pounds between Thanksgiving and New Years Day!!!
Did you know that? Think of all the hard work you’ve put in this year! Don’t let the Holidays be an excuse to go crazy and eat everything in site along with the ice cream. Enjoy the holidays, eat the good stuff grandma makes, but limit the good stuff to just 1 or 2 meals Thanksgiving Day. Don’t allow Thanksgiving Day calorie loading turn into calorie loading for the rest of the week! Plan what meals you are going to go crazy on, then make a plan for how you’re going to get back on track the day after Thanksgiving; Friday!
And we are having Yoga Class this Saturday from 9:30am-10:30am with the one and only Emily!!! This is a perfect way to burn off some of those holiday calories, and to get the body moving and feeling good again. Bring the whole family!! Hope to see y’all there this Saturday morning!
I love pineapple, but cutting it up takes awhile and gets pretty messy. I saw this video on facebook the other day and my jaw dropped. This guy perfectly slices up a pineapple, removes the outer shell and core, all in a minute or less. Check this out video out. And always been careful when working with sharp utensils!
I bought some asparagus a few days ago (maybe more) and put it into the fridge. I usually put asparagus in water like you see pictured below, but for some reason I forgot this time.
When I went into the fridge to cook it, I could tell that it was old. The asparagus stalks were all wrinkly and had lost their vibrant color.
“NNNOOOOOOOOOOOO!!!!!!!!”- I thought to myself with disappointment.
But then I tried to salvage the situation, I put the asparagus into a container filled with water. My hope was that the water could bring the asparagus back to life so I could eat it!
Sure enough. The next day for lunch, I took my asparagus experiment out of the fridge to see a wrinkle-free, vibrantly colored asparagus! Which I then cooked for lunch, and it was delicious.
I know that storing asparagus in water will be old news to some of you reading this. But I just thought it was really cool that you can even bring vegetables that have started to go bad, back to their best tasting state of freshness!
Below is a good article on how to best store some of your favorite veggies. And don’t forget about Yoga Class tomorrow morning. It’s going down with Bethany at 9:30am!
What makes a hummingbird such a good flyer? It’s the fact that they can flap their wings faster than any other bird on Earth. Hummingbirds can flap their wings up to 80 times per second. Yes, 80 times per second, that was not a typo.
It’s similar to how a stabilizer muscle works. Stabilizer muscles are like hummingbirds. In the sense that, what makes a good stabilizer muscle is how fast that muscle fires off repeatedly. Just like hummingbirds are great flyers because of how fast they flap their wings. So the faster your stabilizer muscles fire off, or the less time inbetween muscular contractions, the stronger and more effective that stabilizer muscle becomes.
Also the effects of the speed of both the hummingbird and the stabilizer muscles are similar. Both result in the body remaining still, or at least under control while in motion. Hummingbirds wings flap so fast they can fly in place without moving anything besides their wings. Humans can balance perfectly still (there are other examples, because stabilizer muscles are all over the body) and motionless, except for the stabilizer muscles contracting at an extremely rapid rate underneath the skin, allowing the body to remain perfectly still to the naked eye.
The biggest stabilizer muscle in the body is the Glute Medius, which is located on the sides of your butt cheeks. The way I see most trainers and physical therapists attempt to strengthen this muscle, is to do lifts with bands or weights. But there is one major problem with that……
That goes against how stabilizer muscles work! If I was to train a hummingbird to make its wings flap even faster and make it an even better flyer, the last thing I would want to do is add weight to its flapping motion and tell him to do 10-20 reps. Working out the hummingbird that way will actually make it a worse flyer! It will add bulk to his frame and, more importantly, teach his muscles to fire off at a slower pace, which would make the hummingbird a less effective flyer! And most likely take away its ability to fly in place.
It’s the same with stabilizer muscles. Working out the glute medius and other stabilizer muscles with lifting exercises causes the muscle to fire off slower than it had before. This leads to the muscle being less effective in its main role, which is balancing and communicating with neighboring muscles in that area.
There are stabilizer muscles all over the body, especially around all of your joints. They need to be exercised with balance and stabilization training; which is yet another reason why working out with machines, ain’t where it’s at.
Do you want to feel better and move better? Add more balance and stabilization training to your practice. The more your body communicates, the less tension/knots you will have, and the better you will feel.
There are 3 reasons I believe counting calories is a waste of time:
1. It’s Not Sustainable For Your Entire Life
-Anybody’s approach to health and fitness should be focused on creating healthy habits that will last you a lifetime. And it’s simply just not realistic to think that you will count calories and keep a proper journal your entire life. Most people who count their calories, eventually stop counting, and revert to old, unhealthy habits.
2. Caloric Deficit Diets Are UNHEALTHY
-The main point of counting calories is usually for people to make sure they are consuming less calories in a day, than they burn off in a day. And mathematically, it absolutely works, you will loose some weight, maybe even a lot of weight at first. But again, maintaining a Caloric Deficit Diet is not something 99% of people will be able to maintain their entire lives, nor would that be a healthy.
Science has proven that the more often your body “yo-yo’s” up and down on the scale, the harder your body works to maintain what it considers it’s normal body weight and shape. For example (let’s name this guy Todd), Todd has weighed on average about 220 lbs over the past couple decades. He has lost weight a few times in that time span, loosing 60 lbs in 3 months once, and loosing 30 lbs a few years ago. But both times he gained the weight back. He’s even gained 15 lbs on top of his normal 220 lbs more than a couple times in the past twenty years.
Todd’s weight going up and down is what I mean by “yo-yo’s.” The body wants to stay comfortable, just like the mind does. So Todd’s body wants to stay around 220 lbs because, in his body’s point of view, that’s what has worked for Todd, kept him safe, and kept him alive all this time. Each time he gains weight and looses it, or looses it and gains it all back; Todd’s hormones react to this change by basically saying we don’t like this yo-yo-ing one bit. So the hormones basically tighten their hold on Todd’s fat stores even harder, just in case Todd tries to loose weight again in the future.
The more your weight yo-yo’s, the harder it will be to loose weight the next time around.
3. The Body Gets FULL OFF NUTRIENTS, Not Calories
Did you know that it takes more calories to chew a bite of celery than it does to digest it? Yet if you ate an entire stalk of celery, you’d probably be pretty full. How can that be?
If you eat a whole stalk of celery, you actually burned more calories chewing it than you did eating it. That means you have less “caloric energy” after eating celery than you did before. Yet you are still full. Why?
It’s because the body wants NUTRIENTS!!! That is what feeds everything inside of us. You can eat 3 giant pizzas a day, but the body will still be hungry for nutrients, even though your stomach is full. I remember reading something Mother Teresa said once, “Never has the World been so full of food, yet still starving for nutrition.”
Take the lifestyle approach to health and fitness. Create habits that will last a lifetime. Focus on Nutrients & Move More.
Don’t eat carbs (starches, sugars) and healthy fats in the same sitting.
That is unless you are trying to gain weight. When you consume carbohydrates, your body increases it’s insulin production during the digestion process. During which time your body will have converted that carbohydrate into sugar. Insulin is the “fat storage hormone” of the body, and unless you have insulin production issues, insulin will always increase in production (spike up) when you consume carbs. Which basically means that the more carbs you eat, the more fat you are likely to store.
Fats are the highest caloric food we consume. Carbs are 4 calories per gram, protein is 4 calories per gram, and fats are 9 calories per gram. So fats are literally the densest, highest caloric foods we consume by over double the amount of calories.
Now, if you’re eating a plain sweet potato with some chicken or steak and some veggies, you don’t have to worry about storing fat because there aren’t a ton of calories in meats and veggies. Your base metabolism will be able to burn that off on its own more than likely. But if you added an avocado to that meal, then you’d most likely be storing some calories into your fat deposits depending upon your base metabolism.
This is a really extreme example. What I mentioned above is a pretty healthy meal, yet it’s a crucial element that can really make a difference if you apply it to every meal.
Separating your fats and carbs (sugars) will cause you to have LESS insulin spikes, which means less calories stored as fat.
It will also lead to your body storing less fat, because when you do eat carbs and have an insulin spike, your meal will have fewer calories so there will be much less for your body to try and store!
Separate your carbs and fats with every meal. And just FYI, most veggies are EXTREMELY LOW in carbs. So stack your meals with as many veggies as you can!
This is my favorite new tool at the studio. It’s literally a 5 gallon bucket filled with about 25lbs of rice. I’ve been using it to help with all kinds of issues that are really common in people; hand pain, wrist issues, tennis/shooters elbow, and shoulder/rotator cuff issues.
All across the board; everybody’s mobility, range of motion, and/or strength has increased after using it correctly. Check out the video and try it yourself. This is an ancient exercise, used first by shaolin monks to strengthen their hands for combat!
And don’t forget about Yoga Class tomorrow morning from 9:30am-10:30am with Emily! #VinyasaFlow
We are creatures of repeated patterns, some are good and some are bad. Patterns of behavior, patterns of feeling, patterns we usually wear, patterns of the people we usually see, and so on and so forth. But it is the Pattern of Feeling that is the most powerful, because it’s tied to our emotions.
Most of us are used to feeling a certain way and whatever that feeling is, that is our normal. Whether you are normally happy, sad, tired, angry, whatever it is that you typically feel throughout each day, that is your normal Pattern of Feeling.
Most people that I’ve talked to want to be happier than they currently are. They want to change their Pattern of Feeling into a happier Pattern of Feeling consistently. However, changing and improving upon that pattern requires some type of action. And A LOT OF PEOPLE WILL TAKE ACTION, but only for a short while…. Why?
It’s because of their Pattern of Feeling!!! When people make these changes, they start to feel better! They start to feel differently. And feeling different, whether good, bad, positive, or negative; makes the body uncomfortable. And we (people living in modern society) don’t like being uncomfortable at all!!! So what do most of us do? Go back to our old patterns of behavior, so that we can get back to our normal Pattern of Feeling!
I want to say that again: Most people will resort back to old habits and old ways of being, even if they have made improvements and are happier, due to the fact that they are not used to feeling this way. It’s a new pattern, and new patterns make us uncomfortable, even good ones. So in order for us to relieve our discomfort, most of us will go back to our old habits, in order to get back to the normal Pattern of Feeling we are used too.
We need to remember that when we act different, make different decisions, and progress toward that best version of ourselves that we’re trying to be; it’s going to come with new feelings, emotions, and new patterns that we aren’t used to. If we want to keep progressing, we have to embrace this new Pattern of Feeling, along with all the others. Our body will be wanting to go back to whatever it is it used to do, even if we were less happy doing it.
Start with embracing discomfort. The fact that you are uncomfortable should let you know that you’re on the right path! That is the step that separates those that progress toward a goal and then stop themselves short, and those that continue to progress daily. Embracing Discomfort and Accepting their NEW Pattern of Feeling.
The ones that accept this new Pattern of Feeling which they have cultivated for themselves, are much more likely to keep going and accomplish whatever goals they set.
Why? Because accepting a new Pattern of Feeling, means that this is your new norm, your new way of being, and your new comfort zone. Which also means that those old habits you used to have, are now unappealing to you because they would take you out of our comfort zone!
The point is this; once you start making changes, you’ll start to feel different. Know that is a good thing! Know that means you’ve started establishing new patterns! Patterns that you have chosen and are currently working at daily. After a few weeks of being uncomfortable, where you have felt discomfort will begin to feel comfortable. And that is the beginning of the new you.