MOVE YOUR BODY ALL DAY, EVERY DAY!
Our bodies crave MOVEMENT. They are highly evolved machines designed to MOVE in three planes/ dimensions. There are FIVE fundamental movements that our bodies must perform daily; Breathe, Squat, Lunge, Push, & Pull. It is vital to become EFFICIENT, STRONG, & CONFIDENT doing these movements. Every exercise video shown on this page is designed to enhance 3D, fundamental movements.
NUTRITION, STILLNESS, SLEEP
Like any fine tuned, high performance machine, our bodies need to be given the proper fuel to work optimally. They need to be NOURISHED. We break NOURISHMENT down into three main focuses. Nutrition refers to the nutrients we put into our bodies via food, drinks, and supplements. The body has very specific nutritional needs and it is important to provide it those nutrients. Stillness is key to balance. We live a fast paced, on the go lifestyle, and our bodies need some time to relax and unplug from the chaos. Using tools such as meditation and mindfulness allows us to achieve that stillness and balance. Finally, we must sleep. Our bodies cannot function optimally without it. Developing good sleep hygiene practices are a crucial part to NOURISHING our bodies. Sleep is incredibly important to our overall Health, Happiness, and Success.
CARBOHYDRATES - 4 Cals/ Gram
Approximately 35-50% of Daily Calories
Carbs get a bad rap these days! CARBS ARE NOT BAD!!! They are absolutely necessary for our bodies to run efficiently and optimally. Carbs are the body's primary and first source of energy, especially during high-intensity exercise. The most important thing to keep in mind is the source of carbs in our nutrition plans.
Try to get the majority of your carbs from fruits, veggies, and whole grains. Limit carbs that come from refined sugars, grains, and syrups. These sources of carbs lack fiber and other nutrients that are extremely beneficial for our bodies and help control the speed at which they are converted to blood sugar. All carbs are converted into glucose, or blood sugar, and used to create energy in the form of ATP. The rate at which this conversion happens directly effects many hormones in the body; including insulin, cortisol, leptin, and grehlin. These hormones have direct effects on hunger, systemic inflammation, energy, body fat, sleep, and more.
Refined carbs are stripped of their fiber and subsequently are converted into blood sugar quickly, which can have negative effects in the body. Carbs from fruits, veggies, and whole grains contain high amounts of fiber typically, and take longer to convert into glucose, and thus typically have more positive effects on the body. In addition, fiber is incredibly important to the body, particularly for gastrointestinal (GI) health. GI health is scientifically proven to have a direct effect on many other bodily systems, such as the brain and heart. Also, fruits, veggies, and whole grains contain numerous micronutrients (vitamins and minerals) which the body needs for optimal health. Refined carbs do not contain these crucial nutrients.
In short, get your carbs primarily from fruits and veggies, while mixing in some whole grains in small amounts. Try to limit the amount of refined carbs in your nutrition plan; such as, white bread, white pasta, white rice, and table sugar.
There is one time where eating a refined carbohydrate has proven to have health benefits. Eating refined carbs directly after an intense workout helps aid the body in recovery by replenishing glycogen stores. Glycogen is a form of carbohydrate stored in the liver and muscles tissues. It is the first source of energy during intense exercise and is depleted relatively quickly. Consuming refined carbohydrates immediately after exercise helps replenish these stores and is proven to be beneficial in recovery.
PROTEIN - 4 Cals/ Gram
Approximately 25-35% of Daily Calories
Protein is the most widely used macronutrient in the body. Our bodies use proteins in all kind of processes and functions. One of the most important of those is the building, repairing, and maintaining of lean muscle tissue. Proteins are made up of amino acids.
There are 20 different amino acids that form the body needs to function. These are broken down into two categories; essential and non-essential. There are nine essential amino acids that must come from outside sources; such as food and supplements, as our bodies do not make them naturally. There are 11 non-essential amino acids that our bodies make. When it comes to getting protein into our nutrition programs, it is imperative to consume foods with complete or whole proteins; meaning they have substantial amounts of the nine essential amino acids.
Animal products such as beef, poultry, fish, and dairy are filled with large amounts of complete proteins. When it comes to building a nutrition plan, those who eat animal foods tend to have an easier time getting enough complete proteins into their body. This can often be more challenging for vegan and vegetarians due to the fact that many plant food sources do not contain all nine essential amino acids in large enough amounts. Foods like quinoa, tofu (soy), peas, and chia seeds have all the essential amino acids and are great sources of complete, plant based proteins. Another way for vegans and vegetarians to get enough complete proteins are combining foods, that together have all nine essential amino acids. These are called complimentary proteins. Combining legumes with whole grains; such as black beans with brown rice, are great ways to get complete protein foods into your nutrition plan.
Protein supplementation is also very popular and can be a great way to meet your dietary protein needs. The most common ways to do this are through protein shakes and bars. As we begin to exercise and move more, getting enough protein is incredibly important to the recovery process. It is recommended to consume a 20-30 grams of protein as soon as possible after an intense workout. This is often where supplements come in handy and have proven to be very effective.
FAT - 9 Cals/ Gram
Approximately 25-35% of Daily Calories
Much like carbs, fat has gotten a bad rap over the years. Fat is not bad! It is incredibly important to the human body as it has many critical functions. In the right amounts, fat is incredible healthy and needed. Fat is an energy source, it transports vitamins and hormones, helps regulate body temperature, maintains cell structure, is key to brain health, and much more. There are four main types of fat in the foods we consume; saturated, monounsaturated, polyunsaturated, and trans. The first three of these are needed and, in the right amounts, are extremely important and beneficial.
Saturated fat comes primarily from animal sources, such as meat and butter. It is only required in relatively small amounts and we generally want to avoid eating large amounts of saturated fat as it can potentially cause cardiovascular problems and inflammation in the body. In the right amounts saturated fat can help with nutrient absorption, boost metabolism, and aid in weight loss. Ideally saturated fat makes up 5-10% of our total daily calories.
Polyunsaturated fats come in two types; omega-3 and omega-6. Both of these are essential and not made by the body. Consuming moderate amounts of both of these has many benefits such as cardiovascular health, brain function, nervous system health, skin and hair health, and much more. Omega-6 fatty acids are found primarily in plant oils such as corn and safflower. Omega-3 fatty acids are abundant in seafood, walnuts, flaxseed, and leafy greens. It is recommended that 5-10% of our daily calories come from polyunsaturated fats.
There is another kind of unsaturated fat, monounsaturated. This type of fat is an antioxidant and has many anti-inflammatory properties. Olive oil, avocados, and peanuts are great sources of monounsaturated fats. These fats should make up approximately 10-15% of our daily calorie intake.
The final type of fat, trans fat, should be avoided and has no real nutritional benefit to the body. Trans fat is made when vegetable oils are heated in a process called hydrogenation. This makes them more stable and less likely to spoil. Consuming too much of this type of fat increases bad cholesterol and promotes inflammation throughout the body. Trans fats are highly prevalent in heavily processed, pre-prepared, and deep fried foods.
VITAMINS & MINERALS
Various organic compounds that are needed in small amounts for normal growth and activity of the body. Most vitamins cannot be synthesized by the body, but are found naturally in foods obtained from plants and animals. Vitamins are either water-soluble or fat-soluble.
The elements on the earth and in foods that our bodies need to develop and function normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.