Shier Strength March 2018

YOUR KALAMAZOO FBBC EXCLUSIVE JOURNAL 4026 SWestnedge Ave. Suite 1, Kalamazoo, MI, 49008 —


March is always one of my favorite months of the year. This is mostly because my birthday is this month, and any excuse to take some time to relax with friends and reflect on everything that’s happened in the previous year is a welcome opportunity. But this month also gives us the first inklings of spring, when the temperatures finally become tolerable again and I can come out of hibernation. This year, I’ll be turning 27. All said, I feel pretty accomplished for a young guy, having started my own gym just a couple years ago and consistently maintaining a level of self-discipline I’m pretty proud of. But as much as my 26th year was about driving my life and business forward, it was also about challenge, wrangling with my relative inexperience in the business world, and dealing with a lot of unforeseen events around the gym. I think being young and starting early as a business owner has a lot of advantages. I have plenty of energy and enthusiasm to devote to my fitness family, which I’m always grateful for. However, starting a business as a young person also comes with some unique challenges. As a young guy, I tend to be too emotional and reactive. When a client has a bad experience or a trainer quits, I have to fight the urge to take it personally. “Oh my God,” I think. “The world is ending! It’s all my fault!” It’s the kind of instinct that everyone says goes away as you get older, but I just haven’t had that time behind me yet.

fire to put out and a new lesson I have to learn the hard way. Don’t get me wrong — I’m not complaining. I welcome it all as new opportunities to grow. I’ve grown up more in the two years since starting Kalamazoo FBBC than any other time in my life. When you’re a kid, a birthday means new toys, a sugar high, and crazy party fun, but as you get older, you start thinking about more important things. Kids, family, the direction of your career, how to gain more stability in your daily life — it all becomes so important. Naturally I’m the type of person who values reflection and learning from the successes and mistakes of the past. This type of reflection helps me to become a better person as I maintain forward momentum. Right now, I’m just excited to have a few drinks with my wife and my friends for my birthday. Also, I’m looking forward to getting outside to enjoy the sunshine.

“I think being young and starting early as a business owner has a lot of advantages. I have plenty of energy and enthusiasm to devote to my fitness family, which I’m always grateful for.”

Another challenge — probably the biggest obstacle for me right now— is simply that I’m new to this. I’m proud of what I’ve established here in Kalamazoo, and I love the meaningful relationships I’ve established with the awesome people I get to interact with. But every day, there’s a brand-new

–Adrian Shier (269) 271-9170 — PAGE 1

March 2018


Muscle pliability is all the rage in modern strength and conditioning training. This method of training has recently been made famous by athletes like Tom Brady, but it’s applicable to all levels of training. The concepts are very basic, the workouts can be done anywhere, and it benefits a variety of training goals.

discretion and can be as minimal or intense as you like. Training is usually accompanied by some form of massage to help prevent buildup of lactic acid and muscle tightening.

Fad or Next Big Thing?

What Is Muscle Pliability?

We’ve all seen the waves of new health and fitness regimes that will change your life forever. With a lot of trainers moving toward this approach, it’s easy to be cautious about whether or not this is the right path for you. Pliability is not just a specific workout plan; it’s also a great workout companion.

Muscle pliability is the lengthening and softening of your muscles. The long-standing belief in strength training is that lifting weights is the path to strong and healthy muscles. While you will get bigger by lifting, it also makes your muscles shorter and tighter. This increases the likelihood of an injury. Training for pliability elongates muscles, making them softer and less easy to strain.

By adding pliability to your workout regimen, you can enhance recovery and limit injury. It’s the perfect add- on to your program. It helps you push your

How to Train for It

body further while mitigating long-term complications. Plus, who doesn’t love a massage after a workout?

Training for pliability is simple and can easily be integrated into any workout plan. Pliability workouts use resistance bands and foam rolling to train your soft tissue. The intensity of the training is at your

This is a snapshot of the lowest point in my life, both physically and mentally. I remember crying when this was taken, because I was in such a bad place. I not only lost my values, but I completely lost myself. Taking into account that I was dealing with various trials and tribulations, I was seriously fighting just to live another day. For the latter half of the spring semester at WMU, I stayed home in Chicago to work on waking up and not having depression and anxiety defeat me. After endless hours of therapy and months of self-work, I started to change for the better.

I have been working my butt off since April 2016 to attain the healthy lifestyle I once knew and loved. It took a whole year just to lose the 35 pounds I had gained during that low point. Almost two years later, I have exceeded my expectations and have expanded my knowledge immensely regarding fitness, nutrition, and my body. Considering how hard I work each and every day, it’s sometimes discouraging that I have not yet reached my goals. However, looking back at this truly puts into perspective howmuch progress I have made. I am trusting the process and am still learning so much every single day throughout this journey. A special thanks to my KFBBC family for kicking my butt, pushing me to reach my greatest potential and create the best me.

Self-love is something I will continue to strive for — it is my ultimate goal. I am truly dedicated to my success, and I’m so incredibly grateful for all the wonderful people in my life who helped me get to where I am today. So much love for you all. – Taylor LaPage

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The most common strategies for weight loss include diet and exercise. When you eat right and exercise regularly, you’ll likely lose weight and be healthy. While these are essential components of any weight loss strategy, the formula is incomplete. There’s one major area that can override both of these concepts and derail even the most comprehensive exercise program. Sleep deprivation may be sabotaging your workout goals without you even knowing it. According to the Centers for Disease Control and Prevention, more than one-third of people are sleep deprived. This isn’t sleep deprivation like you might think of it, where you only get two or three hours of sleep. Sleep deprivation can start occurring when you miss as little as 30 minutes of what your body needs from a night’s sleep. This doesn’t just affect your mental clarity and motivation to exercise; it also has a massive hormonal impact that affects your weight. Cortisol is a stress hormone that affects your appetite and fat retention. The less sleep you get, the more cortisol your body produces, causing your body to retain fat. In addition, this

imbalance will cause your appetite for fat and carbs to spike drastically. In other words, your body will want to eat fat and store it.

Ghrelin and leptin are two more hormones affected by sleep deprivation. Ghrelin tells your brain it’s time to eat, and leptin lets you know when you don’t need to eat anymore. When you’re sleep deprived, ghrelin spikes and leptin plummets, which tells your brain you need to eat more. A major cause of sleep deprivation is mindset. Many Americans look at sleep as an inconvenience or a way of taking time off. In actuality, sleep is your body’s reward for a workout or accomplishing a day’s work. Give your body exactly what it needs and desires. If you think a lack of sleep is hindering your workout goals, try prioritizing it in your life. If you can accompany this with a sleep journal, you may be able to find the breakthrough in your weight-loss goals.




2 teaspoons cumin

4 large zucchini

2 teaspoons chili powder

1 tablespoon olive oil or ghee

3 cups cooked, shredded chicken

1 large onion, chopped

2 cups shredded cheese

2 cloves garlic, minced

1 can enchilada sauce


1. Heat oven to 350 F. In a large skillet, heat oil. Add onion, garlic, cumin, chili powder, and salt to taste. Stir to combine. Saute chicken for 2 minutes, then add 1 cup of the enchilada sauce. 2. Use vegetable peeler to thinly slice zucchini lengthwise. Lay out three slices,

slightly overlapping, and spoon chicken mixture on top. Roll the zucchini “tortilla” and place on baking sheet. Repeat until all zucchini and chicken is used. 3. Cover the enchiladas with remaining sauce and sprinkle with cheese. Bake 20 minutes, and enjoy!

(269) 271-9170 — PAGE 3

4026 SWestnedge Ave. Suite 1 Kalamazoo, MI 49008



Reflecting on My 26th Year Page 1

The Perfect Add-On for Your Workout Program Boot Camper of the Month: Taylor LaPage Page 2 The One Thing Killing Your Workouts Go Carb-Free for Dinner Page 3

Local Events Calendar Page 4



Events around the Kalamazoo area may be slim pickings in spring, but if you dig around, there are definitely some worthwhile things to do. Here are a few of the best! Kalamazoo’s Annual St. Patrick’s Day Parade When: March 17 from 11 a.m. to 12 p.m. Where: Starts at corner of Burdick St. and Michigan Ave., heads south to Cedar St., then turns right to Knights of Columbus Admission: Free Website: Every year, the Irish-American Club of Kalamazoo throws a big St. Patrick’s Day Parade, perfect for the whole family. The parade is a great way to enjoy a day out when the weather finally warms up. Join the club after the parade at Bell’s (355 E. Kalamazoo Ave) for a traditional “hooley,” complete with Irish step dancers and authentic Irish music. Kalamazoo’s Ultimate Indoor Garage Sale When: March 24 from 9 a.m. to 3 p.m. Where: Kalamazoo County Expo Center, Kalamazoo

Admission: Adults $2. Kids 17 and under are free. Interested in exploring all kinds of unique items and grabbing some necessities at huge savings? Then this garage sale, sporting over 100 separate sales under one roof, is for you! The sale features all kinds of surprises, including antiques, baby gear, clothing for all ages, toys, furniture, electronics, and camping and sporting gear. Top Secret: License to Spy Special Exhibit When: Until April 29 Where: Kalamazoo Valley Museum Admission: Free Any fan of spy movies, solving puzzles, or high-tech equipment (especially your kids!) will love this special exhibit put on by the KVM. But this is more than just a dry museum visit. Equipped with a spy file, visitors will be presented with a complex scenario and six suspects to suss out. After gathering intelligence and breaking codes, they will get first-hand experience of what it’s like to be a real secret agent.

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