J. Antonio Muyco III 3/24/25 J. Antonio Muyco III 3/24/25

How Clients Use Us…Individualized Training Solutions

3 DIFFERENT WAY OUR CLIENTS USE PERSONAL TRAINING

One of the most common questions I get when I tell people I work in personal training, is “What gym do you work at?”

My reply?

“I am part-owner of a fitness and nutrition facility named Functional Elements. We provide 1-on-1 personal training and small group training. We want to teach people the importance and benefits of incorporating strength training in their lives.”

But just how do clients use us? There are a few different ways, depending on each client’s unique needs, objectives, budget, schedule, etc.

OPTION #1: WEEKLY TRAINING SESSIONS

Our regular, weekly clients seek the highest level of expert guidance and support. They want to ensure they are training with proper technique each and every time to avoid injuries and maximize the effectiveness of their training program.

Whether our weekly training clients train one-on-one or in a Micro-Group Training setting, we motivate them and guide them personally through their 8-10 week program in order to achieve results.

You want the highest level of instruction and accountability? This is how to do it. And our weekly personal training clients see us anywhere from one to four+ hours per week, depending on their needs and objectives.

OPTION #2: MONTHLY OR ‘AS NEEDED’ PERSONAL TRAINING CHECK INS

Some clients may just need a little, consistent guidance and can be motivated to execute their training program themselves.

We love and look forward to these clients, as well, because when we see them, we love seeing the progress they have made.

Our monthly or ‘as needed’ personal training clients get prescribed a training program based on their goals and InBody results. They perform the program mainly on their own, but train with us as needed, usually 1-2 times per month, during their 8-10 week program to help ensure technique, form, and progression are on point. When their 8-10 week program is up, we prescribe a new program and start the cycle again.

OPTION #3: BENCHMARKING AND PROGRAM DEVELOPMENT

Not all clients have the budget, schedule, or geographic ability to use our personal training services on a consistent basis. However, they still need/want guidance and accountability.

We provide that as well.

These clients visit us initially for our 14-Day 360° to get a comprehensive idea of who they are and what they need. This includes a full InBody scan to get nearly 20 key data points that can be used for benchmarking moving forward as we track progression.

We can also design a custom program for these clients who ultimately use the knowledge and plan they’ve gained with us through the 14-Day 360° to train on their own for 8-10 weeks.

When 8-10 weeks is up, they revisit us for InBody benchmarking and key insights from our team regarding results, troubleshooting, and a plan of how to move forward for the next 8-10 weeks.

No matter how our personal training clients use us, our job as Functional Elements’ coaches is to guide, motivate and benchmark - and we’re proud to have these various options to meet the needs of just about anyone.

Need help with guidance, motivation, and accountability with your training regimen? Let us know … it’s what we do!

And always remember …

GIVE YOUR BODY WHAT IT NEEDS WHEN IT NEEDS IT.

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It’s what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

J. Antonio Muyco III 3/10/25 J. Antonio Muyco III 3/10/25

It’s Not Just About the Scale: 3 Critical Fitness Benchmarks

The 3 Most Important Fitness Benchmarks You Should Be Monitoring

In the world of fitness, as we mentioned before, data is critical. If we cannot quantify progress, results and goals will not be achieved. For FE clients, our 8-10 week reassessments are key to our process. It tracks progress, but is also a great way to evaluate clients, coaches, and training programs.

Not just the number of the scale

Gone are the days of just jumping on the scale to monitor fitness goals and progress. There are too many factors that go into tracking fitness than just weight. Many of our clients’ goals are aligned with quality of life and longevity. So, our 3 pillars of training: strength, stability, and mobility are key factors of program development.

If we are talking about biometric data, our InBody Scans give us far more insight than just looking at body weight. Here are my Top 3 Biometric Benchmarks that you should be looking at:

Skeletal Muscle Mass

We hear it all the time. Clients say, “I want to get leaner.” When clients say this, what they really mean is I want to build skeletal muscle mass. There is a big difference between lean mass and skeletal muscle mass. When the term “lean mass” is used, it is referring to fat free mass. Lean body mass is composed of organs, skin, bones, total body water, and muscle. Because lean body mass comprises so many things, any change in weight of these areas can be recorded as changes in lean body mass. Keep in mind, the weight of your organs will not change much. Bone density is important, especially with individuals with osteopenia or osteoporosis, but over time, it will not significantly affect lean body mass. So, the two major focus points of lean body mass is water and muscle.

When people say I want to be leaner, it probably doesn’t mean I want to gain water weight. So, the big factor in getting leaner is increasing skeletal muscle mass. Of the 3 major muscle types – cardiac, smooth, and skeletal, skeletal muscle mass is the only type of muscle that you can actively grow and develop through proper exercise and nutrition.

Fat Mass

There can be another factor in getting leaner other than increasing skeletal muscle mass. That is decreasing fat mass. Fat mass refers to the total amount of body fat, including both essential and storage fat. Essential fat is necessary for bodily functions like protecting organs and regulating body temperature. It is found in areas like the brain, heart, and bone marrow. Storage fat is accumulated in adipose tissue and provides stored energy. Excessive storage fat, though, can contribute to obesity, cardiovascular disease, type 2 diabetes, and other diseases and health issues. Therefore, maintaining a healthy balance of fat mas through proper training and nutrition is crucial.

Visceral Fat

Not all fat is equal. As we mentioned there are 2 main kinds of fat (essential and storage). An excess of storage fat can lead to some major health problems. This excess storage fat can lead to an increase in visceral fat. Visceral fat is the excess fat that develops over time around the center of the body. Abdominal obesity surrounds your liver, intestines, stomach, and other internal organs.

Thus, it can affect the function of these important organs and greatly affect your overall health. And again, proper training and nutrition are the key to avoiding excess visceral fat.

We have come along way in the fitness industry. Gone are the days of monitoring your progress by stepping on that bathroom scale and seeing where the needle lands. There is a greater access to devices that monitor your overall body composition. Here at FE, we are fortunate to have the InBody 570 to properly track our biometrics. Our clients’ success is more than just tracking weight loss or weight gain. The kind of weight loss or gain is what counts for overall quality and longevity of life.

Need help with knowing your key biometric numbers? We are here to help.

And remember…GIVE YOUR BODY WHAT IT NEEDS WHEN IT NEEDS IT.

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com
www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

J. Antonio Muyco III 2/24/25 J. Antonio Muyco III 2/24/25

InBody Score: Don’t train without it! Here’s why…

WHAT IS AN INBODY SCORE?

AND HOW CAN IT HELP ME ASSESS MY FITNESS TRAINING?

As a personal trainer at Functional Elements, data is critical. Why? Well, we cannot quantify what is not measured. Without periodic assessments and collecting strategic data from our clients, prescribing personal training programs is just a guess.

And what’s the main tool we use to collect such data? The InBody scan.

Clients simply step on, hold the handles for under a minute, and a plethora of key data – ranging from body fat and skeletal muscle mass to visceral fat level and basal metabolic rate – is generated.

Having this data at our fingertips for clients has helped us as personal trainers become even more effective, efficient and accurate. The scan even produces an overall ‘InBody Score’ that summarizes body composition including muscle, fat and water. We use that score with each client as an important benchmark between new training programs.

HOW IS THE INBODY SCORE CALCULATED?

The InBody score is calculated by comparing your body fat and lean body mass to healthy averages.

These healthy averages use standard weight determined by BMI (set at 22 kg/m² for males and 21.5 kg/m² for females) and body fat percentage (set as 15% for males and 23% for females).

The baseline InBody score is set at 80. Points are added to 80 when an individual has a greater healthy average amount of lean body mass or lower than healthy average amount of fat mass compared to someone with the same height and gender.

Points are subtracted from 80 when an individual has a lower than healthy average amount of lean body mass or higher than a healthy average amount of body fat mass compared to someone with the same height and gender.

HOW TO INTERPRET AN INBODY SCORE?

Scores above 80 points are considered to have a body composition balance. Scores below 80 points are considered to have less balanced composition of muscle and fat.

A score between 70-79 is considered average for a reasonably balanced person.

A score below 60 is considered a health risk.

A higher score indicates that you are healthy, active, and fit. A lower score indicates a lack of muscle or a tendency to be extremely underweight or overweight.

HOW CAN AN INBODY SCORE BE IMPROVED?

Gaining muscle and reducing body fat over time will increase your score. This is easier said than done, but as we always preach, BE CONSISTENT.

Consistency with training, nutrition, and recovery is the key for improvement. Develop healthy routines and your body, mind, and InBody score will greatly benefit.

Bottom line? The days of the scale as the key evaluation tool for fitness results are over. There are simply too many other data points that are as, or more important, than weight, that need to be factored in to results and evaluation.

The InBody s definitely your friend when it comes to fitness. At Functional Elements we offer InBody scans to the public whether you continue to train with us or not, and we have several people that simply come in three to four times per year to benchmark. If we can help you, let us know (it’s what we do!).

Remember …

Give Your Body What It Needs, When It Needs It.

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

J. Antonio Muyco III 2/10/25 J. Antonio Muyco III 2/10/25

CLIENT PROFILE: FROM CONSISTENCY TO HABIT

Client Profile: Dave

CONSISTENCY IS THE KEY

We consistently preach the importance of CONSISTENCY. Take that first step of consistently doing something, it becomes habit. Sure, there may be bumps in the road, but over the long term, those ebbs and flows will smooth out and the overall trajectory will point in a positive direction. Our client Dave’s health and fitness journey is a great example of staying consistent, making specific changes, and making his health a priority, helping him overcome some major bumps on the road.

I’ve been working with Dave for about 17 years. When he first started at FE, he was working and living in Chicago during the weekdays. He would come home to St. Louis and strength train on Saturdays. That consistency was helpful to get some movement in his routine, but the stress of work and travel took a toll. Dave was dealing with type 2 diabetes and was on oral and injected medication. He also had high blood pressure that was treated with large doses of multiple medications. His weight fluctuated and reached a high of 287 lbs. during this time.

THE MAJOR HEALTH AND FITNESS SHIFT

In 2020, Dave made a major change in life, he retired. This meant no more traveling back and forth from Chicago to St. Louis. This also meant more training at FE! He started a 3 time per week regimen. Dave also focused more on his nutrition, implementing a game plan prescribed by Jaime. He tracked his food on an app to make sure he was getting proper nutrients and caloric intake. In a year span, Dave lost 20 lbs., decreased his body fat percentage by almost 5%, losing almost 17 lbs. of fat, while impressively increasing his skeletal muscle mass by almost 2 lbs. At his low point, Dave’s weight dropped to 228. His strength significantly increased as well. Blood sugar dramatically improved and medications were suspended! Blood pressure improved too, as medications were reduced to 2/3 of dosage. Dave even felt so good that in 2022, we started training four times a week. Weight continued to drop into the low 220’s. Body fat percentage decreased an additional 7%, dropping overall fat pounds by almost 30! Dave was on a roll.

THE EBBS OF FITNESS

As we mentioned though, there can be ebbs and flows in fitness and major bumps on the road.

Dave had one in August of 2022, suffering a mild heart attack, and getting 2 stents in his right coronary artery in September. Because of this dedication to his health and fitness prior, he was back training 4x/ week in 4 weeks. He was able to maintain his weight within a few pounds of his low point and maintained his nutrition regimen.

There was another major obstacle last year. Dave continued to feel some cardiac symptoms and was diagnosed with major blockage in his left anterior descending artery and severe aortic valve stenosis in the summer of 2024. He continued to train until the day of his procedure. The stent was placed in September and heart surgery performed in October. With all this, Dave was remarkably back to strength training 6 weeks later in addition to performing cardiac rehab. We went back to 4x/week this month and Dave continues to maintain his nutrition and show consistent InBody results.

Dave credits us for keeping him alive, but the credit goes to him. He consciously made a commitment to himself 5 years ago, making his health and fitness a priority. Thank you, Dave!

It’s client like you, that inspires us and reminds us why we love what we do.

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

J. Antonio Muyco III 1/24/25 J. Antonio Muyco III 1/24/25

Walking on the Treadmill Backwards: More Effective?

IS WALKING THE TREADMILL BACKWARDS MORE EFFECTIVE?

If you’ve been to the gym recently, there’s a good chance you’ve noticed someone on a treadmill walking backwards. It probably looks a little weird or different to you. But, at the same time, you may be asking yourself, “should I be doing that too?”

You’re not alone. I’ve had several of my personal training clients ask me about it.

So, is there a reason to incorporate it? Can it be more effective than traditional forward walking?

My simple answer?

Yes, I believe so. Here’s why …

THE 6 FOUNDATIONAL MOVEMENTS

As coaches at Functional Elements Training & Nutrition, we incorporate the 6 Foundational Movements (Squat, Hinge, Lunge, Push, Pull, Carry) in all our training programs.

They are meant to be performed in all directional planes (sagittal, coronal, and transverse) in all different directions (anterior, posterior, medial, lateral, inferior, superior).

The result? A well-balanced body better able to resist injury due to overuse.

So, now think about walking.

Let’s say an individual’s only mode of exercise is walking. That individual will primarily use lower body muscles of the quads, hamstrings, calves, glutes, and hip flexors, activating their core to maintain posture and balance and a little bit of upper body activation of the shoulders.

But now think about the repetitive strain you put your body through. If you don’t properly incorporate a training program that balances the whole body, you are probably developing imbalances such as tight ankles and calves, which in turn can cause knee and back pain. A simple remedy?

Walk backwards.

(And of course, develop and incorporate a well-designed strength training program.)

A POSITIVE FOR THE KNEES?

Moving in the reverse engages different muscle groups and can help relieve pressure on the knees.

While forward walking does engage the quads, backward walking engages them even greater to cause more movement in the knee joint and can help alleviate knee pain.

A popular exercise expert, Ben Patrick, also known as the “knees-over-toes guy”, swears by this principle. In fact, he rehabbed his own knee injuries incorporating the principles of walking backwards and often begins and ends his training sessions by performing a backward sled walk.

OTHER BENEFITS OF WALKING BACKWARDS

Backward walking also engages your glutes. It causes your gluteal muscles to repeatedly contract and can thus strengthen them greatly over time.

Strengthening the glutes can also cause extra stretching of the hip flexors which constantly get worked and can get tight.

A combination of stronger glutes and more flexible hip flexors is a common remedy to relieve back pain.

Backward walking strengthens and mobilizes the ankle joint which strengthens the shin and fights shin splints. It also improves balance by improving proprioception (the ability to sense the body’s movements and position in space).

According to exercise physiologist, Tom Holland, when coordinating movement, the human brain prioritizes visual data over other sensory information. Reflexes and eyesight both weaken with age, making older adults more prone to losing their balance and falling. Walking backwards challenges your brain and body to actively work together.

So, while it may look weird to walk backwards in the gym, the benefits of it can be great.

Of course, it can be much different than what you are used to. So be careful, be safe and incorporate the help of a personal trainer if you can to make sure it is part of the right training program designed for YOU!

Need help? Let us know … it’s what we do!

And remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

J. Antonio Muyco III 1/10/25 J. Antonio Muyco III 1/10/25

Jump Rope vs. Running: What would Tony do?

JUMP ROPE VS. RUNNING: WHAT WOULD TONY DO?

It’s a new year. A chance to press the reset button.

One of my personal training clients was thinking about doing just that with his cardio. His weekly routine has included some light running for quite some time. With the turn of the year he was considering something new to keep it fresh, and he came to me with the following question:

“What is more beneficial … jump rope or running?”

Ah, great question. Here’s what I told him …

JUMP ROPE vs. RUNNING: WHICH BURNS MORE CALORIES?

Here’s my quick answer … jumping rope AND running are great cardio workouts. Both improve aerobic (and anaerobic, if performed more intensely) conditioning and burn calories, though jumping rope has been shown to actually burn more.

However, according to the American Council of Exercise, jump roping has a slight edge over running when it comes to caloric burn.

A study be B E Ainsworth et al. in the Medical Science of Sports Exercise showed that a 150 lb. person performed 10 minutes of jump roping and running. At medium to high intensity level, jump roping burned more calories than running.

JUMP ROPE vs. RUNNING: WHICH MUSCLE GROUPS ARE TARGETED?

Both running and jump roping involve the use of your lower extremity for propulsion, and your core muscles provide trunk stabilization.

Running requires increased use of your glutes and hamstrings through a greater range of motion for propulsion.

However, alternating single-foot jump roping requires increased use of your abductors to keep your pelvis stable.

Jump roping also involves resistance to control the rope, involving your shoulders, biceps, triceps, and forearms.

OTHER BENEFITS OF JUMP ROPE VS RUNNING

Jumping rope isn’t just for outdoor recess for elementary schoolers.

It’s a dynamic and efficient exercise that goes beyond cardiovascular benefits. It’s a full body workout that builds power and strength. It increases bone density. It enhances balance and coordination. And it can boost your athletic performance.

As we age, we still need to incorporate athletic and explosive movements, and jump roping is an easy way to add that athletic variety to your training program.

Running is very easy and convenient. All you need is space (or a treadmill). Running can boost your mood. It burns calories easily and can be a weight loss tool. It can fight boredom by running new routes or take you to new places.

Running also has been shown to improve cardiovascular health.

WHAT WOULD TONY DO?

While I have incorporated both activities in the past in my training regimen, I would choose jumping rope.

I believe it just gives you more bang for your buck. Oh, and another reason, I HATE RUNNING. I still incorporate it as needed, but I would much rather do sprint intervals than go out for a long run.

The bottom line is there’s no one-size-fits all answer between jumping rope vs. running. It depends on your preference, fitness goals, and health condition.

The key is to choose an activity that aligns with your goals and lifestyle and keeps you motivated.

So, the best activity between the two is the one you can do consistently and find joy in embracing the discomfort.

Need help in creating the right training program designed for YOU? We’re here to help. It’s what we do.

Remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net

J. Antonio Muyco III 12/20/24 J. Antonio Muyco III 12/20/24

MENTAL HEALTH benefits of exercise

The Mental Health Benefits of Exercise

We all know the health benefits of exercise and developing a consistent training regimen. In my 22 years of coaching and developing training programs for clients, the #1 goal of clientele is to improve their overall health and fitness. There could be a range of physical goals such as weight loss, strength development, better mobility, etc. More and more, though, our clients end their list of goals with, “I just want to FEEL better.” Training can in fact make you “feel” better.

Consistent exercise can boost your mood, improve your sleep, and help you deal with depression, anxiety, stress, and more.

How Does Exercise Improve Mental Health?

Sure, most people come to us to improve their physical health, trim their waistline, or gain muscle mass. But that may not be what motivates them in the long run. Our clients who see us regularly do so because training gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more positive about themselves and their livelihood.

Exercise and Depression

Studies have shown that exercise can treat mild to moderate depression as effectively as an anti-depressant medication, and without the side effects. One study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. How does this happen? Exercise promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel really good.

Exercise and Anxiety

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins.

Exercise and Stress

When you feel stressed, there are a number of reactions you may feel. Your muscles may tense up, especially in your face, neck and shoulders, leaving you with back or neck pain and could result in a headache. You may feel tightness in your chest, increased pulse and heart rate, or muscle cramps. The worry and discomfort of all these physical symptoms can lead to a vicious cycle of stress.

Exercise can be the key to break this cycle. Beyond releasing endorphins in the brain, physical activity helps relax the muscle and relieve tension in the body. The body and mind are closely linked. When your body feels good, so too does your mind.

So next time you’re feeling down and need a boost. Get moving! Exercise may feel uncomfortable at the time but embrace the discomfort. Your body AND MIND will thank you later.

Need help in creating the right training program to increase those endorphins? We’re here to help. It’s what we do.

And remember…GIVE YOUR BODY WHAT IT NEEDS WHEN IT NEED IT!

Remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net

J. Antonio Muyco III 12/7/24 J. Antonio Muyco III 12/7/24

Lifting Heavy to Gain Muscle…Fact or Fiction?

I’M NOT LIFTING HEAVY…AM I STILL ABLE TO BUILD MUSCLE?

Recently I had a personal training client say, “I don’t feel like the weights I’m lifting are as heavy as what I should be lifting. Am I still building muscle?”

My response … do you feel like you’re working hard?

“Of course, I do.”

My simple answer is yes, you can still build muscle without lifting relatively heavy weight, as long as you’re pushing yourself through your workout.

FITNESS IS NOT BLACK AND WHITE

There can be different methods to achieve the same goal.

When it comes to building muscle, there are 3 basic principles …

1. You need to be able to create an adequate stimulus through your training to stress muscle.

2. You need to fuel your body properly to ensure muscle rebuilds.

3. You need to allow for sufficient recovery between sessions.

If these 3 principles are being met, then you are creating the ideal environment for muscle growth, no matter how heavy the weights are that you are lifting.

THE ROLE OF STRENGTH TRAINING

There are 3 basic strength and conditioning rules regarding rep ranges…

1. For strength development, perform 1-5 reps.

2. For muscular hypertrophy (growth), perform 6-12 reps.

3. For muscular endurance, 12 or more reps.

But let me stress again, it is not black and white.

A study performed by Brad Shoenfeld in the Journal of Strength and Conditioning showed that while lifting heavy will boost maximum strength, muscle gain can be achieved across all rep ranges.

Pushing yourself through more reps with lighter weight, can work just as well as doing fewer reps with heavier weight, as long as you’re challenging yourself and making consistent progress.

That progress doesn’t have to increase weight. It can be increasing reps or sets, decreasing rest periods, or changing how you’re doing the exercise. These changes can be varying up the rate of the movement (focus on the eccentric) or challenging your stability by putting your body in different positions, holding the weight in a different way, or using off-setting resistance.

You have to feel uncomfortable. Unfortunately, that’s a necessity to get results, and you signed up to get results.

But as I always stress, consistency is king. As long as you’re consistent with your training, nutrition, and recovery, results will happen.

And as far as what my personal training client mentioned earlier, she had a reassessment recently and she DID gain skeletal muscle mass.

So no, you don’t have to lift as heavy as the dude grunting his way through his bench press. As long as you’re feeling the burn and progressing properly you will build muscle.

Need help in creating the proper program with proper progressions? We’re here. It’s what we do.

And remember …

GIVE YOUR BODY WHAT IT NEED WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPCS, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

J. Antonio Muyco III 11/15/24 J. Antonio Muyco III 11/15/24

Carrie Underwood’s Workout…is NOT your Workout!

3 Reasons Why Carrie Underwood’s Workout Isn’t “Your” Workout

I recently came across an article titled “Yes, You Can Do Carrie Underwood’s Exact Leg Workout”, on Yahoo’s homepage. Yes, I’m an old man and still use a Yahoo email. But being a fitness professional, it peaked my fancy, and I clicked on it. The title made me skeptical since I believe in tailoring training programs to each individual’s specific needs and training experience.

And my skepticism came to light. The article is on E! news website, and a reporter from E! was interviewing Carrie Underwood’s fitness coach. I’m sure she’s great at what she does and is very successful, but I question her motive of using this platform with a title like that. And sure enough, at the end of the article she was promoting her own fitness app with parts of Carrie Underwood’s training regime. I’m a firm believer that every “body’s” different. The way each of our bodies is structured leads to different movement capabilities. So yes, it may seem awesome to see that you can do Carrie Underwood’s workout, but here are…

3 main things to consider first:

1. Fitness Level and Training History

I rank this as my number one because it is the main thing I think about when tailoring a fitness program. There’s a huge difference between being sedentary, being moderately active, and being extremely active. When designing a program, my knowledge of a person’s fitness level and training experience is crucial to making decisions on exercise selection, intensity, and proper progressions in order to attain that individual’s health and fitness goals. So, before you grab a set of 25 lb. dumbbells and mimic Carrie Underwood’s squats and lunges, consider she is a celebrity and training is part of her job, while you are coming off balancing your own job, family, stress, and other factors to make training part of your life.

2. Injury History and Movement Limitations

Imagine opening a fitness app for the first time, excited and motivated to get started, and the first movement is a dumbbell walking lunge. You try it and instantly collapse because of knee and low back pain. Now you are discouraged you can’t perform the movement and even worse yet, get injured. Knowing your own injury history and movement limitations is key to what exercises to perform. At FE, we are firm believers that everyone should be able to perform the 6 Foundational Movements (squat, hinge, lunge, push, pull, carry), but most importantly perform them effectively and pain free. If you are not efficient at them, we need to find out why, and it’s probably one of, or a combination of these 3 things: lack of strength, lack of stability, or lack of mobility. If you feel pain, we need to identify the pain and modify the movement to be able to do it pain free. These 6 movements are critical to daily living, so it’s important to find ways to modify the movement and not just dismiss and ignore it.

3. Goals and Lifestyle

Ok, I cheated and included two factors in #3. But both are important in designing a proper training program. Goals are key because a person looking for strictly weight loss and a person looking for strictly strength and power gain will have different programs and progressions (of course, nutrition is also key in attaining these goals). Lifestyle and time considerations are also important. I always ask clients who are deciding how many times a week they should strength train, and what they can consistently commit to training. If an individual optimistically says they can strength train 4 times a week, but realistically, they are only doing 2 times a week, the program I designed for 4 times a week is not going to work as well as if I designed a program for 2 times a week. So, consider your own goals and time commitment in order to have a successful training routine.

One of the coolest things I see at FE, is seeing a new client coming off years of being sedentary. They come looking just to improve their overall health and fitness, lose weight, and just being able to move better. They work hard and commit to their training. After several months of strength training 2 times a week, with daily walking, they see their bodies and energy levels change, and their goals change as well. Now, they look to gain more strength, increase skeletal muscle mass, and be more athletic and train 3-4 times per week. And it all starts with tailoring a training program for your own needs and goals, not from trying to mimic Carrie Underwood.

Need help in creating a training program for you? We’re here. And remember… GIVE YOUR

BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com

http://www.functionalelements.net

J. Antonio Muyco III 10/31/24 J. Antonio Muyco III 10/31/24

Does Sweat Define Your Workout?

If I DON’T SWEAT, IS IT STILL A GOOD WORKOUT?

We’ve all been there. Asking ourselves, “do I train hard enough? I’m not profusely sweating.”

For some people, they use the amount of their own perspiration as a barometer of the success or intensity of a workout.

Well, that’s not necessarily the case. Here’s why.

WHAT IS THE FUNCTION OF SWEAT IN A WORKOUT?

Sweating is simply your body’s way of regulating body temperature. It can vary within each individual.

Of course, there are some environmental factors such as external temperature and humidity that play a big role. And some factors that are just there because of you being you, like genetics and stress levels.

Here are other factors that can determine the amount of sweat produced:

 Body Size: Bigger people generate more heat, hence more sweat.

 Age: The body generally becomes less tolerant to heat as you age. Sweat glands change with age, reducing the body’s ability to cool itself effectively.

 Muscle Mass: Muscle mass produces more heat than fat. So even if two people weigh the same, their sweat rate will differ based on their percentage of body mass.

 Health status: Several health conditions and life stages like having the cold, flu, mental health conditions, or hormone fluctuations can impact how much you sweat.

 Fitness level: Individuals with higher fitness levels may sweat more than their-less fit counterparts. However, if the two are performing the same task, the less-fit person may sweat more because they must expend more energy to perform the same task.

SO, IS SWEAT REALLY A WAY TO MEASURE FITNESS?

Yes and no.

You should use it to determine how proficient you’re becoming with a workout and certain type of movement. Use it to evaluate yourself regarding if you’re stronger, more stable, or more mobile with the same movement patterns over time, and not how successful your training session was.

Paradoxically, the more proficient you become with a certain movement pattern, you may find yourself sweating less, even though you’re able to push your intensity level more. Over time, your body will adapt to the challenge.

It’s very possible to start off finding a new training session or movement pattern really difficult, resulting in a sweaty mess. But that may simply be a function of your body not being use to that type of activation.

ARE THERE UPSIDES TO SWEATING BESIDES COOLING OFF?

From a fitness perspective, not really.

Though it’s true that sweating can go hand in hand with many beneficial things about exercise, and that thermoregulation is a critical part of recovery and endurance, do not use it to determine if your session was successful or not.

Base your workout results on your own intensity level and proper progressions within your training program. So, no, you do not have to look like Michael J. Fox playing high school basketball in Teen Wolf, to have a great workout.

Need help in creating the proper training program for you? We’re here. It’s what we do and our 14-day 360 is a great place to start!

Remember … GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

J. Antonio Muyco III 10/18/24 J. Antonio Muyco III 10/18/24

Why Females Need to Strength Train (3 Myths Debunked)

Debunking 3 Myths Why Women Avoid Strength Training

Strength training is key for everyone’s health.

And yes ladies, that includes YOU.

I single you out because for so long strength training came with a bit of a stigma. Guys were often the ones in the weight training side of the gym, while ladies were more so in the cardio section or in a yoga/Pilates class.

Collectively, we’ve recently started to come around on that way of thinking (thank goodness!). We’ve noticed it firsthand in our personal training clients at Functional Elements as women have become much more interested in getting stronger and more “toned”.

We’re very fortunate at Functional Elements to have an opportunity to educate all of our clients, male and female, about the importance of skeletal muscle mass – especially as we age.

And while a variety of exercise types and movements are beneficial, we believe strength training is most important because of its direct impact on body composition.

That being said, myths about female strength training are prevalent. We have new clients all the time who are still scared to incorporate weights or resistance training.

Below are the TOP THREE MYTHS about female strength training we hear most often that I’d like to debunk in an effort to encourage more women to start doing it!

1. LIFTING WEIGHTS WILL CAUSE ME TO “LOOK BULKY”

You know, “bulky.” Big muscular arms and legs. Incorporate some consistent weight training and it’s bound to happen, right?

Nope. Not unless you really want it to.

To get ‘bulky’ from strength training would require a very specific, intense program (i.e. heavy weight training, hours and hours per week, and a subsequent caloric program to support it) done consistently over a long period of time.

But that’s not what most of our female personal training clients at Functional Elements (or in general) are looking for. They want some tone. They want lean muscle. And we design programs specifically for this goal.

Even so, in some cases there is a chance that strength training will cause you to gain some weight. But that’s not necessarily a bad thing if that gain comes in the form of lean body mass.

This can make you look and feel leaner, and more toned … here’s why:

Muscle is less dense than fat, meaning it takes up less space on your body.

By losing fat and gaining muscle you can weigh the same, or even gain a little bit, but you will actually be “slimmer” than you were.

Think of weight training as an investment that pays serious dividends down the road. The more muscle you can accumulate, the more calories and fat your body can burn over time.

Don’t look at your goals as what you’re not losing but focus on what you’re gaining, both physically and emotionally.

You will feel and be stronger and leaner.

2. STRENGTH TRAINING MEANS YOU HAVE TO LIFT HEAVY

Women may go to a gym a feel intimidated seeing men lifting big dumbbells, and this leads to a thought that to get results they need to do the same.

This can lead to a feeling of dejection and fear of injuries. I’ve seen it, and I’ve talked to plenty of female personal training clients who have felt this way at one time or another.

While one style of programming that involves heavy resistance and low reps can increase strength and muscle gain, studies have shown strength training in any form can lead to strength and muscle gain.

Strength training at whatever level can yield positive results. A well-designed program with proper progression is key to maximizing results.

3. I’M TOO OLD TO SEE BENEFITS FROM STRENGTH TRAINING

It’s never too late to start strength training.

In fact, it is critical at any age to avoid sarcopenia, the gradual loss of muscle mass.

For most women, sarcopenia begins after age 35. Contrary to popular beliefs, the loss of muscle mass and strength is less a function of aging, but more a product of inactivity.

The adage of “use it or lose it” is a great way to describe this occurrence.

A recent study (J Cachexia Sarcopenia Muscle; Morley, Anker, von Haehling, et al) shows that resistance training is the best way to prevent and reverse the loss of muscle for older adults.

Resistance training is the most effective and long-term strategy to preserve muscle and make positive changes in body composition.

In addition to strength gain and positive changes in body composition, strength training strengthens bones and joints and can reduce anxiety by improving body image.

So next time you feel like moving, instead of getting on that elliptical machine, pick up that dumbbell or kettlebell and get strong!

Before doing so, however, incorporating the right fitness program for you is KEY to results and a safer workout. Seek the help of a qualified professional (we know of a good one!) and help make sure what you are doing is on track for YOUR BODY and YOUR GOALS.

Our Functional Elements 14-day 360° is a great place to start!

Remember…

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.co

http://www.functionalelements.net

J. Antonio Muyco III 9/23/24 J. Antonio Muyco III 9/23/24

I’M WORKING HARD IN THE GYM, BUT NO RESULTS … WHY?

We all know the great benefits we get from strength training.

Whether you’re trying to increase strength, bone mass, lose weight, fight cardiovascular disease, or just improve your overall physical and mental health, strength training can be the one-stop-shop to improve your quality of life.

But can you do too much of it?

Heck ya. Overtraining is definitely a thing.

In fact, it’s so much of a thing that the term overtraining syndrome (OTS) has officially been coined. And it can actually cause the opposite effect you are trying to achieve.

WHAT ACTUALLY IS OVERTRAINING SYNDROME

The National Academy of Sports Medicine has described OTS as a condition in which an athlete or fitness client experiences fatigue, declining performance, and burnout.

Other symptoms could include mood changes, acute or chronic injuries, frequent illness, elevated blood pressure and resting heart rate, difficulty sleeping, and constant muscle soreness.

We have all experienced the feeling after an intense workout. Soreness, fatigue, stiffness can be felt after an intense session especially if a new variable has been introduced like a new program with new variations, more volume, more resistance.

It could last a few hours or even a few days, but after a bit of recovery and refueling time, you should feel energized, strong, motivated and ready to tackle the next session.

Symptoms of OTS, however, last longer than a few days and can vary.

HOW TO IDENTIFY OVERTRAINING SYNDROME

So are those negative feelings you might be having truly OTS?

Many life factors could be affecting you, not just your training. But training could exacerbate an underlying condition.

To help identify this, ask yourself the questions:

• Are you have difficulty sleeping?

• Has your resting heart been elevated?

• Have you been depriving yourself of enough good nutrients and fluids?

• Are you battling major life stress?

If the answers to these questions are “no” then you are ready to take on your next session with proper adjustments.

If the answers are “yes”, you may need to make major adjustments to your routine and tune in to how you’re recovering.

HOW TO FIGHT OVERTRAINING SYNDROME

If these negative signs of OTS last weeks, rest and recovery must take place.

But that doesn’t mean avoiding activity in general.

Light activities like walking or workouts that focus on mobility and recovery should be done and are recommended.

I know when I feel sluggish due to lack of sleep or stress, I adjust my workout routine to include more active recovery. I lean more on movements that focus on self-myofascial release, corrective exercises, mobility, and light muscular activation.

And when it comes to my personal training clients, if I notice any signs of OTS, asking them those simple questions I noted previously is key, and reassessing the program and tracking their body composition data will allow me to adjust for the situation.

These simple steps can be enough to overcome OTS and reinvigorate the body to get back to feeling strong, energized, and ready to take on life.

Bottom line, if your workouts aren’t moving the needle or, worst case scenario, are actually having an opposite effect to what you want, take a step back and reassess things.

And if you need help finding the roadblock or obstacle, let us know. It’s what we at Functional Elements do!

Remember … GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.co

http://www.functionalelements.net

J. Antonio Muyco III 9/3/24 J. Antonio Muyco III 9/3/24

How should I structure my workouts?

WHAT IS THE IDEAL TRAINING SPLIT FOR MAXIMUM FITNESS

RESULTS?

It’s the magic question … just how should I put my personal program together on a weekly basis for the quickest and best results?

It’s what we in the business refer to as the ‘training split’ … how you design and break down a weekly training program into separate days (i.e. what should be done on one day vs. the next).

Different splits can be full body splits, upper/ lower body splits, push/ pull splits and squat/ hinge splits, and individual muscle group splits.

Which split is the best? Well …

All training splits can work, and work well. Are there certain things that should be tweaked or taken into account for certain individuals? Sure. And I’ll jump into those more below. But the biggest key is consistency.

As we at Functional Elements always say: Consistency is king. If you stick to your program, you will see results.

HOW TO DECIDE ON THE PROPER FITNESS TRAINING PROGRAM FOR YOU

As with all things involved with strength training, deciding on the appropriate training program for you, well, depends on you.

We need to consider your goals, schedule, and training experience in order to allot the proper amount of recovery time.

For beginners with no training experience at all, I usually suggest a 2x per week total body training program incorporating the 6 foundational movements (squat, hinge, lunge, push, pull, carry).

As you get more experienced, the “sweet spot” of frequency is 3-4 times per week. Again, consistency is king to executing and seeing results.

HOW MUCH SHOULD I TRAIN IN ONE WORKOUT?

This refers to volume, the amount of work completed during a workout, determined by the number of sets and reps.

Back in my younger days, my goal was to train like a body builder. My program was the “bro split” involving strength training 4x per week, split up between a chest day, back day, leg day, and shoulders and arms day with core training sprinkled in.

I would perform 12 sets of chest and back, 15 sets of legs, and 6-8 sets each of shoulders and arms, with rep ranges of 12-6.

Why?

Because I just wanted to look good.

Fast forward to now. I am in my mid 40’s with 3 kids and co-owner of a personal training company. My time is limited.

Also, I’ve realized that you train not only for appearance but also to improve your quality of life.

My strength training program now focuses on a full body routine 3-4x per week, split up by certain movement patterns.

Currently my training days are split up focusing on hinge/ push, squat/ pull, and a lunge day with more single arm patterns.

My 4th day is my “fun” day. I just like to perform movements that either I enjoy or try new movements and movement combinations. Usually, the 4th day will have some sort of conditioning involved.

Now comparing my younger days to now, both strength training programs were suitable for me at the time.

THE ROLE OF INTENSITY IN YOUR WORKOUT

I’ve learned that results not only come from volume but also intensity. How you split up your training program can allow for higher amount of intensity.

Intensity does not only depend on the amount of weight you lift. It can also be higher repetitions, slower repetitions, or making an exercise more dynamic or complex. If your intensity and focus performing an exercise is there, results will show.

IDENTIFY YOUR SPLIT – AND GO!

So, whether you’re doing an upper/ lower, push/ pull, or the “bro split”, every split can work.

However you decide to divvy up your strength training program, as long as the volume, the intensity and, most importantly, the consistency is there, you will get results.

Of course, a qualified professional (I know of a good one!) can help design a program and the proper split that is optimal for you, your body and your goals.

At Functional Elements, we emphasize the importance of program design (every 9 weeks for our personal training clients) as much as we do the workouts themselves. If we can help you, let us know. Our 14-day 360° is a great place to start!

As always, don’t just train …TRAIN FOR LIFE!

J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Director of Training

Functional Elements Training & Nutrition

J. Antonio Muyco III 8/16/24 J. Antonio Muyco III 8/16/24

Fight your daily, inactive desk habits

SITTING ALL DAY AT WORK?

HERE’S WHY YOU SHOULD TAKE NOTE.

At Functional Elements, our personal trainers (or ‘coaches’ as we call them), often go by the saying, “MOTION IS LOTION.”

In other words, our bodies were built to move … and when they consistently don’t, well, bad things can start to happen.

This often comes up with clients because we have so many that are business professionals. And we are tasked with plans to help combat the amount of inactivity in their daily schedules due to so much time spent at a desk and/or computer.

In fact, a recent, massive study I saw that tracked hundreds of thousands of individuals showed how sitting down, typing on computers, reading and writing, and talking on zoom calls, can wind up being a big detriment to one’s health.

POTENTIAL HEALTH RISKS OF INACTIVITY IN YOUR DAY JOB

This study, published January 19, 2024, by JAMA Network and performed by Wayne Gao, PhD, Mattia Sana PhD, and Hung Chen PhD, followed 481, 688 individuals in a span of just under 13 years.

Their findings showed that individuals who sit extensively during their workday have a 16% higher risk of all-cause mortality, and a 34% higher risk of cardiovascular disease mortality, compared to those who predominantly did not sit.

Pretty significant numbers, even after adjusting for sex, age, education, smoking, drinking, and body mass index.

HOW JUST 15-30 MINUTES OF FITNESS PER DAY CAN MAKE A DIFFERENCE

Now I’m not saying we can or should go out and all quit our desk jobs. But there is some good news.

The research in this study also showed that even just 15-30 minutes of daily physical activity can significantly reduce these risks. This is a positive finding for those who need to level the playing field between their occupation and health.

The issue? You actually have to get out and do the 15-30 minutes. And the quicker you start doing it in your life, the better.

DOES IT HAVE TO BE PERSONAL TRAINING OR AN INTENSE WORKOUT?

No.

It certainly could be, and I would say the more you put into your daily fitness efforts the more you are going to get out of it. But in general, and as a start, these 15-30 minutes do not have to be hard or complex. Go on a walk on your lunch break, get a standing desk, or take frequents exercise snacks to break up your day performing squats, pushups, planks, mobility drills, or a number of body weight movements. The key is to start with something you can handle and be consistent with it.

Here are a few simple moves to get you started.

THE NEXT STEP? IT’S YOURS.

So, even though you may be in a job that ties you to a desk or computer, there is hope. The lack of movement due to working takes a toll on those large muscle groups in the lower limbs and trunk. But stand up. Literally, stand up! And get creative and have fun with your exercise breaks. Your mind, body, and overall health will thank you.

The next step?

It’s yours. And if you need help with nutrition, fitness, and an overall strategy to get started or give yourself a kickstart, our 14-day 360° is a great place to start.

(Helping clients, it’s what we do!)

Remember …

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC

J. Antonio Muyco III 7/26/24 J. Antonio Muyco III 7/26/24

Why is 60 minutes the norm for workouts?

What is the Optimal Length of a Training Session?

I had a friend ask me recently why are training sessions an hour long? (He also asked multiple others discussed below). Even though in the back of my head, I knew a more thoughtful answer (which I will discuss here), my first thought was it just schedules easier in a day. But as I began discussing with him, he gradually began to understand, the optimal length of a training session depends on many factors, including the training history, training program, type of exercise, and the goals of the person. But the golden rule is “Quality over Quantity”.

Why Does 60 Minutes Seem to be the Norm?

There’s no real reason why we made 60 minutes the norm, except the fact that is a nice length of time to fit in our schedules. Whether it’s a 60-minute personal training session, a 50-minute strength workout with 5 minutes of warm up and cool down, a 30-minute shoulder, arms, and core with 30-minute treadmill run, or a 60-minute elliptical steady ride, it just has been ingrained in our minds that an hour of working out is what it should be. I mentioned the golden rule of quality of quantity. If you’re just mindlessly doing a 10-minute warm-up walk on a treadmill while you browse Instagram, followed by 40-minutes of strength training that includes long rest periods cause you making videos for Tik-Tok to show everyone your working out, and finishing up with 10 minute of static stretching as you catch up with text messages, that will not be as productive as concise, strategic, and focused 30-minute session, where your intensity of each movement is there.

Can a High-Intensity 20-30 Minute workout be Just as Effective?

Yes. One study (Hansen, C.J., & Coast, J.R., 2001) found that participants in high-intensity-interval training lasting 20 minutes per session, 3 times per week, reported improvements of quality of life, perceived stress, and mental well-being. Notice though, I didn’t say weight loss or strength gain were reported. So again, it goes back to what are your real goals are and what means we can achieve them.

Will Putting in an Extra 30 Minutes (on top of 60 minutes) Get Me Better Results?

Again, it all depends on your goals, training history, and training regimen. It could, but the proper training split of exercise selection and training volume must be there and coincide with what your goals are. All training splits work, but you must split the volume of training with balance and variety of movements. So yes, an extra 30 minutes can be beneficial if planned correctly.

What About 30 Minutes in the Morning and 30 Minutes Later in Day?

Yes, that’s great. If your schedule is better to do some movement broken up for different parts of the day, that works. If the golden rule is quality over quantity, my “silver” rule is any exercise is better than no exercise. It all goes back to a properly planned program that meets your goals. Consistency is king. So whatever training regimen you do, just be consistent with it and the results will show.

Need help with planning a training program tailored to your goals? We are happy to help.

J. Antonio Muyco III 6/24/24 J. Antonio Muyco III 6/24/24

Being a Role Model: The Impact of Parents

Be Role Models: The Role Parents Can Have on Their Kids’ Fitness

We all know the importance of exercise and the impactful benefits it can give. It improves our physical and mental health, builds strength, builds bone mass, improves mobility and stability, and reduces the risk of disease, just to name a few.

As parents, one thing that may get overlooked is the role we play in influencing our kids’ mindset with our own habits. Kids are like sponges that absorb their parents’ attitudes, mindset, and responses they see from their parents through their daily living. When it comes to fitness, kids can be a good indicator of how important exercise is in their parents’ lives.

Your Kids Replicate Your Behavior

Studies indicate that children’s physical activity levels correlate closely with the levels of their parents. If our children see us prioritizing exercise as part of our daily lives, they will grow up with better habits and ideas about it. They will learn that exercise is simply made to be a part of daily, habitual routine, and hopefully enjoy it, through reaping the great benefits from it. Exercise becomes less of a struggle with kids, when it becomes a regular family routine.

Exercise is Key for Development

Exercise, like nutrition, is a fundamental part of a child’s physical growth. Like adults, exercise builds stronger muscle and bone. And according to studies by Active Health, developing a consistent physical foundation from a young age develops a healthy bone mass and density, which reduces the risk of developing bone-related diseases such as osteoporosis later in life.

Exercise Can Maintain Metal Health

Physical activity helps manage stress and anxiety. The rush of endorphins released during exercise promotes better moods. In addition, it can give a child something to focus on and work to become better at, whether it’s just the exercise program itself or to be a better athlete in sports.

Fitness is not only important for your own health, but it can be an impressionable habit to kids if you’re a parent. Parents are the ultimate health model. Let’s step up and lead by example.

As always,

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

Confused on where to start?

The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.

START NOW

J. Antonio Muyco III 5/17/24 J. Antonio Muyco III 5/17/24

The Importance of Strong Feet & Ankles

The Importance of Strong Feet and Ankles

Too often, when we think about training or rehabbing, we look at the body from the knee up. But two of the most important structures are often ignored, your feet and ankles. Just as the foundation of a building must be strong enough to support the whole structure, your feet and ankles should be the solid foundation of your body. Here are the main benefits of foot and ankle strength and how footwear can play a role in supporting (or not supporting) that.

Improved Stability for Injury Prevention

There are 26 bones, 33 joints, 29 muscles, and over 100 ligaments in your foot. With this complexity, strength, stability, and mobility are critical. When we walk, there can be as much as 8x your body weight in force production on your feet. That can increase to as much as 11x your body weight when you run. A solid foundation at your feet enhances your balance and allows that force to be properly distributed. Thus, avoiding injuries and falls.

Better Proprioception

Your foot is the first part of your body that can give you feedback from the ground. There are numerous cutaneous receptors, muscle spindles, and joint proprioceptors on or in our feet that communicate with our vestibular system (sensory system that helps with balance and spatial orientation). Weak and immobile feet and ankles will cause these sensory receptors to become dormant. Properly training feet and ankles will increase circulation to sensory nerves, which in turn causes increased nerve fiber sensation. An increase in nerve fiber sensation gives our entire body feedback to what is happening when our foot encounters the ground. This can lead to less pain and injuries.

Increased Endurance

As we always preach, the body is a single, connected unit. If there is a weak link in the chain, it affects the entire system. The first link in that chain is your foot. Strong feet and ankles can delay fatigue and improve conditioning during prolonged activity, because it promotes proper form and posture, decreasing stress on other joints and muscles.

The Role of Footwear

A research study (Roa, U.P. and Joseph, B.) done in 1992 on 2,300 children, ages 4-13, examined static footprints and how footwear affected the development of the medial arch. It showed that in the group of children that did not wear shoes for most of the day, less than 3% had flat feet. In the group of children that wore shoes, that number increased to 10% with a significant difference between what kind of footwear that was worn. Closed toed shoes were shown to have more of a prevalence of flat feet. Closed toed, narrow shoes inhibit the toes from splaying and limit the movement of the overall foot. Imagine wearing hard mittens on your hands for 12 hours every day. Your hands and fingers would be impacted, and mobility would be hindered. This can happen at your foot when wearing narrow and bulky shoes for a long period of time. Now, I’m not saying you go barefoot in stores and to a formal dinner. But, if you find yourself in footwear that can hinder mobility at your foot and ankle, make sure you train properly to counteract that. Personally, I train in minimalist shoes (Vivo and Xero being my go-to brands). Now these may be uncomfortable for some. There are three things to consider in shoes for training for getting maximal strength and mobility: a wide toe box, a low heel-to-toe drop, and a smaller profile in the heel. These three factors will enhance the strength, mobility, and stability of your feet and ankles. Like I said, if you are conditioned to cushiony and bulky training shoes, making this drastic change could be uncomfortable, but consider easing into these types of shoes.

So, remember to train the entire system, from head to TOE (literally). Your entire body will benefit from it because your foundation will be strong, stable, and mobile.

As always,

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

Confused on where to start?

The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.

START NOW

J. Antonio Muyco III 4/10/24 J. Antonio Muyco III 4/10/24

Want to fight aging? STRENGTH TRAIN. (a must read)

Benefits of Resistance Training on Aging

Here at FE, all of our clients know that we love to strength train. Though all modes of exercise and movement are great, we always say strength training is our top pick since it can involve aspects of multiple types of exercise. I have another reason to make strength training your top choice: it can reverse a big reason why we slow down as we age, the loss of strength and power.

As we get older, our muscle mass and strength steadily decline. This is known as sarcopenia and is shown to start at the age of 40. There is a particularly rapid effect on type II muscle fibers (fibers required for strength and power). These muscle fibers are shown to atrophy (shrink) more than type I fibers (fibers required for endurance). A recent study (Casper Soendenbroe et al. Journal of Cachexia, Sarcopenia, and Muscle) tested the effects of heavy strength training on skeletal muscle mass on a cellular level.

This study obtained quadriceps muscle biopsy from 197 subjects, who were largely physically inactive. They were males and females covering the ages of 20-97 years. The biopsies showed atrophy in the older population (60+) of type I and type II fibers, but type II fibers showed a greater decline in the aging population as related to atrophy. This can correlate to the greater loss of strength and power as compared to endurance as we age.

So, what are the effects of resistance training? In the study, 59 subjects participated in heavy strength training 3 times per week. Since the biopsy was taken from the quadriceps only lower body exercises were performed for the study. The workouts consisted of 5 minutes of warm up on a stationary bike and 3-5 sets of 8-15 repetitions of leg press, leg extension, leg curl and 2 optional upper body movements. The subjects were asked to perform the movements at a maximal weight while still being able to perform the required number of reps.

Compared to the non-training population, the training subjects (both young and old) showed a 3-4% decrease in atrophy in type II fibers. Although a 3-4% change is significant, one can argue a greater period of strength training could show even more change (the study only lasted 3 months). Also, there were findings to support that strength training decreased the presence of the biomarker of myofiber denervation. Denervated (loss of motor neuron innervation) fibers were shown in significant amounts in the older, untrained subjects. Thus, supporting the adage of “use it or lose it” as it pertains to your body.

A similar recent study (Guy Anselme, Mpaka Messa et al. J Cachexia Sarcopenia Muscle) of master sprinters (ages 40-85) showed similar results. The study found that over a 10-year follow-up of the sprinters, they showed no change in quadriceps fiber composition or fiber cross-sectional area (meaning no atrophy) if they maintained their sprinting program. Sprinting, like resistance training, recruits type II fibers. Training type II fibers is key to reducing overall atrophy as we age.

The bottom line: train no matter how old you are. You can reverse the effects of aging. Exercise, in particular resistance training, is one of the most effective ways to combat sarcopenia and the age related declines in muscle that some think is unavoidable. Even though it’s key to stay active throughout your life span, the studies mentioned above show that muscle can still respond to training later in life, proving it’s never too late to start. Would an 85-year-old ever say, “I want less muscle”? Of course not. Having high skeletal muscle mass as we age will keep us strong and prevent injuries. That’s why we Train for LiFE, a long, strong, and high quality LiFE.

As always,

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

Confused on where to start?

The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.

START NOW

Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC

J. Antonio Muyco III 2/23/24 J. Antonio Muyco III 2/23/24

Diving into Zone 2 Training

What?!?! You’re telling me to not exercise too hard? The Benefits of Zone 2 Training

Here at Functional Elements, we always strive to teach our training motto: Train For LiFE. We preach that training should improve life performance and function. But what if I were to tell you that the inverse should also be true: life can mimic training. What do I mean? Sometimes we just want to relax, unwind, ortake a nap to rejuvenate ourselves so we can hit the restart button and be more productive. Training can work the same way. The old adages of “put the pedal to the metal” and “no pain, no gain” can hurt your overall performance and function. This is where Zone 2 training comes into play.

To understand Zone 2 training, we need to go into some physiology. To simplify, your body has different energy systems, some are more aerobic and some anerobic. Aerobic activityrequires (or should require) the use of fat as the main source of energy. Aerobic activity is performed at lower heart rates and longer duration. Performing for longer duration is the key in order to tap into your stored energy source, fat. Anaerobic activity requires glucose (and later glycogen) as the main source of energy. Anaerobic activity is performed at higher heart rates and shorter duration.

Zone 2 training should be an aerobic activity. It involves training at a lower heart rate for an extended period. One of its greatest benefits is improving mitochondrial function. If you can remember back to your grade school science days, you willrecall your science teacher describing the mitochondria as the powerhouse of our cells. This is because it breaks down food into usable energy for cells. This energy is called adenosine triphosphate (ATP). The mitochondria drive the production of ATP and proteins. As in all things in life, you must practice toimprove. Zone 2 training increases the number of mitochondria, improves mitochondrial efficiency, and improves metabolic flexibility (the ability of your mitochondria to utilize fat and glucose as an energy source). At lower heart rate activities, your main source of energy should be fat, not glucose. Poor functioning mitochondria will result in metabolic inflexibility, the inability to utilize fat versus glucose. This can also lead to insulin resistance, type 2 diabetes, hypertension, heart disease, and Metabolic Syndrome.

By improving mitochondrial efficiency, fat can be used as an energy source more efficiently, preserving your glycogen stores longer. Glycogen, which breaks down into glucose, serves as the main fuel source for anaerobic activity. A substrate of this is the production of lactate. High lactate production combined with poor functioning mitochondria, can cause fatigue, which is why lactate is often seen as the devil in terms of exercise. But high functioning mitochondria can produce more transport protein that can turn lactate into usable energy. Thus Zone 2 training improves your ability to clear lactate and use it as fuel. This is another reason why Zone 2 training is important. It can improve your performance at other training zones (3-5), but the inverse is not true. Higher training zones do not improve lower training zone fitness.

This is where heart rate comes into play. During Zone 2 training, lactate is produced but you don’t want it to build up too much. Being able to keep your heart rate at 60%-80% of your heart rate max ensures lactate not to build up. Wearing heart rate monitors can be helpful to determine this. If you don’t use a heart rate monitor, one way to monitor your heart rate between 60%-80% is “perceived effort”. During Zone 2 training, you should be ableto hold a conversation. At the top range of Zone 2 training, it may be a little harder to hold a conversation without having to pause to breath. When you are unable to hold a conversation, that may be a sign your heart rate is above 80% of your heart rate max, and you may have moved into Zone 3. Another way of monitoring heart rate is to be conscious of your breathing. During Zone 2 training, you should be able to maintain nasal breathing.

How much Zone 2 training should you do? Benefits can be seen performing Zone 2 training 2-4 time per week for 45+ minutes per session.

So yes, it is beneficial to not go as hard. As we always say, variety is the spice of life (and training too). Incorporate more Zone 2 to your training regimen. Your quality of life will improve, and your body will thank you for the nice change of pace.

As always,

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

Confused on where to start?

The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.

START NOW

J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC

J. Antonio Muyco III 1/18/24 J. Antonio Muyco III 1/18/24

Top 5 Benefits of Total Body Training

I’ve been in the fitness industry going on 21 years. A lot has changed since then, both in the industry itself and for me, personally. My goals both in life and fitness are different, as you would guess they would be, comparing a 23-year-old and 44-year-old. Marriage, three kids, and operating a business can do that to you. Back then my training goals were that similar to an athlete. I wanted to get bigger, faster, stronger. I would often train splits of different body parts each day, focused on one muscle group per training day. Fast forward 21 years, life has changed, and I need to be more efficient with my time to manage and enjoy all aspects of my life. Incorporating total body training is not only efficient by also aligns with my fitness goals now: be leaner, be more mobile, be stronger, and improve my conditioning. Here are my top 5 benefits of total body training:

More efficient caloric burn

As I’ve mentioned, efficiency is key to my life, and total body training is just that when relating to burning calories. You burn more calories the more joints and muscle groups that you involve. Major muscle groups working together in compound movements require more energy to coordinate the movement, can move heavier training loads, and provide more oxygen to working muscles compared to single joint movements.

Increase in functional strength

Functional strength training should involve movements that mimic the psychological demands of daily life. So, I would doubt that a chest day that involves chest fly’s, bench press, incline press, and decline press will prepare for your daily demands in life, unless you have a bench press competition that day. However, super setting a single arm press with an RDL, followed by cycle jumps can mimic the psychological demands of daily life by improving your balance, coordination, and conditioning, as well as strength.

Improved aerobic capacity

Total body training requires sustained physical effort and the use of oxygen. Hence this type of effort strengthens your heart, improve blood circulation, and improves the body’s ability to efficiently use oxygen. Also, the increase in heart rate required in total body training can help reduce resting heart rate over time. As a result, endurance and energy levels will improve.

Increase in mobility, stability, and coordination

Total body movements and workouts require your body to involve more muscle groups. Hence it will also require your body to be more mobile, stable, and coordinated to do the movements correctly. These demands put on your body will also improve your neuromuscular connection.

Lower risk of injury and overtraining

The training volume required for split body training can be overwhelming. So much volume focused on a particular muscle (and subsequent joint) may lead to stress and injury. Total body training allows you the opportunity to incorporate the proper training volume you need to see the benefits of exercise but not put too much stress on a particular muscle group or joint. This will in turn allow you to train more in a given week.

So, be sure to take advantage of the benefits of total body training. When executed properly, total body training can build strength, stability, mobility, conditioning, as well as make your workout more efficient and effective, regardless of fitness level.

As always,

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

Confused on where to start?

The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.

START NOW