Shier Strength FBB - October 2018



People think of January as the time when they should re-evaluate their fitness goals and aspirations. Society touts #NewYearNewMe to the masses, and people tend to take the idea quite seriously. They make resolutions to lead healthier lives and start by frantically researching the latest dieting trends and exercise routines. But in many cases, even with the most motivated of people, those resolutions fall through before the last bit of snow melts from the ground. It’s been my experience that these resolutions fail because goal setting should take place in the fall rather than at the start of the year. Between scooping a third helping of Thanksgiving dinner and eating every other candy cane while decorating the Christmas tree, diet and fitness routines tend to fall apart during the winter. That is why I encourage my clients to use these fall months to build some foundational habits; once they are ingrained, clients can reach a point where they don’t just want to work out; they need to. Over my last 10 years maintaining my fitness regimen, I have narrowed the process of reaching this point to three important steps.

from now. The choice to avoid your health creates a snowball effect, and as the size of the snowball increases, so too does the difficulty of addressing it. Over time, I’ve found that the people who start out with the biggest desire to change are the ones who actually see results.

2. Keep It Simple

With the plethora of fitness trends popping up every year, people can get overwhelmed. “Should I try the keto diet? Atkins? Plant-based? Should I try aerial pilates? Weighted drumstick dancing? Yoga with goats?” Instead of getting too bogged down by all the options available to you, focus on simplicity. This can mean anything from going on an evening walk with the family to cutting back on your junk food intake. Or you can be like me in my early years and hang out in a tiny but awesome gym that doubles as your office, one that includes exactly two dumbbells. When it comes to building healthy habits, intention matters far more than originality. So many people I work with think that losing 5–7 pounds a week is a practical weight loss goal. While each person’s body has its own individual weight loss capabilities, shedding even 1 pound every week is still perfectly healthy. Whether your focus is on losing pounds or building strength, setting realistic expectations for yourself is absolutely crucial. Doing so will help you create long-term habits that foster long-term results. Keeping these steps in mind this October will help you get through this holiday season without drowning in a sea of sugary goodness. It will also serve as a reminder to give your body what it craves: challenge. The human body has this innate desire to be worked. It rises to meet the challenges you set for it. And in the end, your progress, work, and results are your own, and no one can take them away from you. –Adrian Shier 3. ManageYour Expectations

“The human body has this innate desire to be worked.”

1. Figure Out Your ‘Why’

I placed this step first because I truly believe it is the most important. Ironically, it has absolutely nothing to do with using your body. Before you can even consider sculpting your biceps or perfecting your squat form, you need to set aside time to think about why you want to pursue fitness in the first place. Simply saying “I want to be healthy” or “I want to look good” just isn’t enough. I challenge you to dig deeper and really evaluate your “why.” One approach is to consider your current amounts of energy, stress, and overall self-confidence. Now imagine yourself 5, 10, 20, or even 25 years

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October 2018


October is Breast Cancer AwarenessMonth. Organized, in theNational Breast Cancer Foundation’s words, to “honor those at every step of the breast cancer journey,” the annual observance has also served to educate the public and raise funds for research. Learnmore about this deadly but survivable disease, and find out howyou can help. Breast cancer is extremely common. According to the NBCF, 1 in 8 American women will be diagnosed with breast cancer at some point in their lives. It is the second leading cause of death in women (behind heart disease). A breast cancer diagnosis is not a death sentence, however. Thanks to research and ongoing education, there are over 3.3 million breast cancer survivors in the U.S. today. What causes breast cancer? Breast cancer is caused by damage to cells’ DNA. It’smost common inwomen over the age of 40, though approximately 2,500 men in theU.S. are diagnosed each year as well. The risk of breast cancer increases with age. Most risk factors, such as age, gender, and family history, cannot be changed. However, research shows that exercising regularly, maintaining a healthy diet andweight, andminimizing alcohol consumption may reduce your chance of being diagnosedwith the disease. Hormone replacement therapy (HRT) may also place you at higher risk.

Annual mammograms are free. Early detection is the biggest factor in breast cancer survival. There’s some debate among researchers and insurance companies over the “right” age to begin screening, but most sources agree that women should begin to get regularmammograms in their 40s (and earlier if they have a family history of the disease). The Affordable Care Act (ADA) requires all health insurance plans to cover the cost of annual mammograms for women age 40 and older, and there aremany organizations devoted to providing freemammograms to uninsured individuals. You canmake a difference. Visit to learn how to help. TheNBCF funds cancer research, works to provide free mammograms to low-incomewomen, and serves as a resource for patients and their families. Many cities also have local organizations in need of donations and volunteers.

Contrary to popularmyths, breast cancer is not caused bymilk, microwave ovens, cellphones, caffeine, plastic cutlery, or deodorants.

When you were a kid, did your mom or dad ever say, “You can’t leave the table until you finish your dinner?” Parents mean well when they make you clean your plate; however, the impulse to consume every last bite follows a lot of people into adulthood and creates an emotional relationship between people and their food portions. People don’t just love food because of its nutrients, taste, and texture. Studies show that eating truly makes people happy. It releases endorphins — hormones that elicit positive feelings — into the bloodstream. This is why eating can be so addictive; it temporarily satisfies you when you are feeling a little crummy. When people are addicted to food, they exhibit a cyclical sort of behavior. In this cycle, the body stores calories it can’t burn off, which leads to weight gain. When a person gains weight, they might feel ashamed or frustrated. Then they eat more to feel better, which starts the cycle all over again. This cycle tends to worsen near the end of the year when so many of the holidays are centered around food staples like the famous Thanksgiving turkey and Christmas ham. While you should always indulge in the jubilation surrounding these holidays with your family, you don’t have to overeat to properly celebrate. While it may feel good in the moment, habitual overeating wreaks havoc on your body both emotionally and physically. For example, when you overeat, blood is redirected to aid digestion, which means that less blood is flowing to the brain and muscles. Additionally,

habitual overeating increases your risk of developing depression if you are using it as a stress-relief technique. It can also magnify any depression you may already experience. So during this upcoming holiday season, be sure to pay attention to the food you are putting into your body. This isn’t to say that you shouldn’t indulge in your grandma’s signature Thanksgiving cobbler or some mulled wine on Christmas Eve, but when it comes to developing good eating habits this year, the earlier you start working on them, the better!

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In the age of ketogenic and paleo diets, protein is king. Moms pack baggies of mixed nuts for their kids’ soccer practices, high-protein variants of foods line the shelves of the supermarket, and nearly every household with a regular gym-goer has a tub of whey protein hidden away somewhere. Protein is essential to every single living cell in your body. But are we going overboard in our protein obsession? Short answer? Probably. Though marketers would have you believe otherwise, it’s actually pretty easy for the average person to get all the protein they need from regular meals. The recommended daily allowance (RDA) of protein — the minimum you should be getting each day — is only 0.36 grams per pound of body weight. If you’re an average American woman weighing 168.5 pounds, that means you should take in roughly 60.66 grams of protein per day. For reference, a serving of chicken breast about the size of your palm will contain about 35 grams. Even if you’re vegetarian or vegan (and tired of being asked how you get your protein), it’s relatively easy to meet the recommended daily minimum. It’s worth noting, though, that these recommendations are minimums — they’re for sedentary folks, not for elite athletes or those engaging in regular exercise. For people who are training nearly every day, the recommendations range from 0.55–0.91 grams per pound of bodyweight a day, depending on activity level. One 2017 summary of recent research suggests that the sweet spot for highly active athletes hovers around 0.72

grams per pound of bodyweight. So, for that same 168.5-pound woman, the RDA skyrockets to a total of 121.32 grams of protein.

Of course, these are rough estimates. It’s impossible to pinpoint a one-size- fits-all approach that will work for you. But if you’re an ordinary person going to work, heading home, and maybe walking the dog every now and then, you probably don’t need to worry. If you were an elite athlete pushing your body to the limit every day, then protein intake would definitely be something to keep your eye on. Most dieticians recommend paying more attention to protein quality than quantity. That means consuming more fish, beans, nuts, chicken, and eggs instead of beef or processed meats. Whenever you can, put away the powder and focus on eating high-quality foods instead.



This meal-in-a-glass smoothie will cure your craving for a pumpkin spice latte. It’s packed with nutrients and fall flavor. If you’re the type of person who uses your blender more than your pots and pans, you’ll definitely want to add this recipe to your rotation.


1 cup coconut milk

1 frozen banana, sliced

1/4 cup organic pumpkin purée

1 cup ice

2 teaspoons pumpkin pie spice (or substitute with cinnamon and ginger)


1. 2.

In a blender, combine all ingredients.

Blend on high or on smoothie setting until smooth.

3. Transfer to a cold glass, garnish with pumpkin pie spice, and serve.

Inspired by

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4026 S. Westnedge Ave. Suite 1 Kalamazoo, MI 49008



3 Steps to Maintaining Momentum This Fall Page 1

Early Detection Saves Lives Overeating Is Addictive! Page 2

Are You Getting Enough Protein? Probably! Paleo Pumpkin Coconut Smoothie Page 3

What to Do Around Kalamazoo Page 4



The Choir of Man

Arts and Eats Tour

The Henry Ford’s Innovation Nation — Live!

When: Wednesday, Oct. 17, 7:30–9:30 p.m. Where: Miller Auditorium, 1341 Theatre Drive, Kalamazoo, MI Admission: Tickets start at $35 An amazing gathering of numerous international music festivals is hitting the road for its first U.S. tour! Known across the globe as “the ultimate feel-good show,” The Choir of Man offers 90 minutes of indisputable joy. It’s a party. It’s a concert. It’s a pint-filled good time set in a working pub that combines hair- raising harmonies, high-energy dance, and live percussion with foot-stomping choreography. It’s the best singing, dancing, stomping, pub crawl of a concert you’ll ever attend! Get tickets early at because this awesome show will likely sell out soon!

When: Thursday, Oct. 18, 9 a.m. to 5 p.m. Where: W.K. Kellogg Bird Sanctuary, 12685 East C Ave., Augusta, MI Admission: Free Join the Kellogg Bird Sanctuary and local artists to tour our grounds and view some beautiful art. Arts and Eats is a free self- driving tour of Allegan and Barry Counties and the surrounding rural region. Partner organizations collaborate to bring you quality experiences in art, local food, and agriculture in those little out-of-the-way places that beg to be discovered.

When: Saturday, Oct. 20, 2–4 p.m. Where: Miller Auditorium, 1341 Theatre Drive, Kalamazoo, MI Admission: Tickets start at $30 The two-time Emmy-winning Saturday morning show comes to life in a brand-new production. Like the award-winning television show, The Henry Ford’s Innovation Nation — Live! will inspire audiences with entertaining and educational stories about yesterday and today’s visionaries and innovators. It highlights major turning points in the past and present that influenced the fields of science, technology, engineering, math, the environment, and social justice.

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