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FITNESS TOGETHER MOORESVILLE
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Many Fitness Professionals Don’t Want You to Know THE HIDDEN SECRETS
piece of equipment, then it will definitely help me. How much is it? Over a hundred dollars … no problem.’ You put in your credit card and voila. It comes in the mail seven weeks later because it was not immediately available. “What everyone that purchased this piece of fitness equipment didn’t know is that Brooke was marketing this piece of equipment for the ‘New Celebrity Apprentice’ with Arnold Schwarzenegger. Brooke had never used this product before. She may have used a slide board, but this was a prototype that she selected to market for the show out of five or six other fitness equipment pieces the day of the infomercial. She was marketing it for charity. The facts remain — this was not a piece of equipment she used every day for the last few months or years. “For the last two decades I’ve been training clients. Many of my clients are in their 50-60s and often have some type of past or current injury or limited range of motion. It’s collateral damage over time unless they have mindfully been doing healthy movement training. When one of my clients sits down with me for our strategy session, I point out the key areas we’ll need to focus on to create change. Easy and quick is not part of the program.” “Born to Move” is available on Amazon and can help give anyone a better understanding of how to move to see better, sustainable results.
I recently released my book “Born to Move” and have spent some time promoting it on a local book tour. After two decades as a trainer, I’ve worked with thousands of people and have come to learn that people want to get in shape. But the popular high-intensity, group boot camps can do more harm than good when they ignore how some people’s bodies are meant to move. Through my
experience, I’ve developed specific techniques and commonalities that can help people be fit and pain-free again, at any age. The following is an excerpt from Chapter 3 of “Born to Move.” This chapter is called “The Hidden Secrets Many Fitness Professionals Don’t Want You to Know.” “Picture beautiful supermodel Brooke Burke-Charvet: brunette, long, lean, and vibrant. She is talking to the camera during a nice day somewhere in California. She is showcasing a slide board piece of fitness equipment and easily demonstrating how to use it. “She slides side to side like an ice skater and then puts her hands down on the ground off the slide board and puts her feet on the slide board and, facing down in a downward dog position, does a pike, kicking her butt in the air and then sliding both legs out and back. “She does it so gracefully one might think that this is an easy move. Furthermore, Brooke has had a few kids and has regained her near-perfect physique.
- Bryan Wisdom
“Anyone watching this infomercial might think that, ‘If she looks that great at forty-something using that
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Unlike similar counting-based diet plans, the macro diet gets personal with its breakdown of calories. The exact ratio varies according to your metabolism, activity level, and goals. Your macros might be 40 percent protein, 40 percent carbohydrates, 20 percent fat, or 50 percent protein, 25 percent carbohydrates, 25 percent fat. What’s the benefit of this extra calculation? Whereas many diets generalize calories into one number, the macro approaches them more holistically. Not only does it take into account your weight, but it also bases your macros on your energy use (most often using your basal metabolic rate, or BMR). Basically, the macro approach is more personal. Need help tracking your macros? There are a number of apps out there that offer to count them for you. Some even allow you to scan food labels at the store. On top of that, many trainers offer these services. All of these options can help you reach your macro goals and still give you time to go on a run. Like any diet, there are weaknesses. The macro diet offers a lot of flexibility, but if you eat ice cream for dinner, even if it fits your macros, you’ll probably have a tougher time getting to the gym and halting your Netflix binge. When it comes to this diet, you’ll need to choose the foods that make up your protein- carbohydrate-fat ratio. Consulting a nutritionist can be a great way to determine what macros will help you feel your best.
Dream up your favorite food. Now, think about the last time you ate it. Is it rich, delectable, and a food you avoid so you can fit into your pants? What if there was a diet that made room for it and still allowed you to lose weight? Welcome to the wonderful world of macro dieting. It’s all about balancing the food we eat with our lifestyle and genetic makeup. Often referred to as IIFM (If It Fits Your Macros), macro diets are one of the hottest — and most flexible — nutrition plans out there. COUNT MACROS for More Personalized Weight Loss
Remember the food pyramid? Macro diets
recall that straightforward figure. They focus on the three macronutrients we get from food: protein, carbohydrates, and fat. These three nutrients are distributed into a ratio of how much you’ll consume on a given day.
TRAIN YOUR BRAIN!
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Empower. Educate. Live Pain Free & Active.
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Use Diffusers to Reap the Benefits of Essential Oils
Once you decide on the best diffuser for your home, you need to select a few essential oils and put your new toy to use. Lemon oil is antibacterial and antiseptic, and will freshen your environment. Cinnamon oil can clear congestion and has a homey, autumnal scent. Eucalyptus oil is an air purifier, but its scent is strong and not for everybody. If you want to de-stress, try rosemary oil, which decreases your cortisol levels. Take note that you should alert your doctor before partaking in aromatherapy if you’re pregnant, nursing, or on any medication. While most essential oils are perfectly safe to diffuse, the compounds in certain oils can combine with medication and trigger adverse side effects. Once you begin diffusing, you’ll never go back to commercial, chemical scent sprays. The benefits are evident, and the results smell sweet.
In addition to filling your house with an all-natural, appealing perfume, aromatherapy has been touted as a way to help with everything from stress and insomnia to cognitive function and mood enhancement. To receive these benefits, you’ll need to pick up a diffuser and some oils. With so many options, though, how do you know which one is right for you? There is no shortage of methods for diffusing essential oils. Nebulizing diffusers don’t require any heat source, instead atomizing the essential oils. They are extremely effective, but they are also large and expensive. Ultrasonic diffusers are similarly heatless, preserving the oils. This type of diffuser can also work as a humidifier, making it a valuable multitasker. Heat and evaporative diffusers are cheaper options, but they tend to alter oils or separate particles according to size.
If you’ve stopped by a health store recently, you’ve no doubt seen a huge selection of essential oils. These liquids, which contain concentrated, natural aroma compounds found in plants, are the basis of aromatherapy, one of the most popular trends in holistic health. Aromatherapy involves applying these oils to the skin or spraying them into the air. Skin application requires that you use diluted oils, because aromatic compounds are strong and can cause irritation. As a result of these concerns, many essential oil acolytes have turned to diffusers to get the benefits of aromatherapy in a safe, wonderful- smelling manner.
SQUASH AND SAUSAGE SOUP
INGREDIENTS
• Salt and pepper, to taste • 2 tablespoons fat of choice • Pepitas, to garnish
• ½ cup canned coconut milk • ½ cup vegetable broth • 1 tablespoon smoked paprika • ½ teaspoon cayenne pepper
• 2 acorn squash, halved • 1 ½ pounds pork sausage • 1 yellow onion, diced • 1 garlic clove, minced
DIRECTIONS
8. Add smoked paprika, cayenne pepper, salt and pepper and puree until smooth. 9. Place pureed soup in a bowl, top with sausage, and sprinkle with pepitas.
5. Once onions become translucent, add pork sausage to pan and use wooden spoon to break into pieces and cook until completely cooked through. 6. When acorn squash is roasted and soft, scoop squash out of = skin with spoon and place into food processor. 7. Add coconut milk and broth to food processor. Puree until smooth.
1. Preheat oven to 415 F. 2. Cut acorn squashes in half and place on a baking sheet, open side down. 3. Bake for 20–25 minutes until soft to the touch. 4. When acorn squash has about 10 minutes left to cook, place large skillet over medium heat, with 2 tablespoons of fat, minced garlic, and diced onions.
704.658.1522
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704.658.1522 229 MEDICAL PARK RD, SUITE 100, MOORESVILLE, NC 28117 Find the latest exercise and nutrition tips at fitnesstogether.com/mooresville
MOORESVILLE
Open and Discover!
• Hidden Secrets Fitness Professionals Don’t Want You to Know • Do You Even Macro? • Train Your Brain! • The Benefits of Essential Oils • Squash and Sausage Soup
EMPOWER. EDUCATE. LIVE PAIN FREE & ACTIVE.
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704.658.1522
Empower. Educate. Live Pain Free & Active.
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