2024 Fitness Goals…THREE Tips to Stay on Task.
It’s the first week of the year. We may still be in holiday mode, unwilling to relinquish the joys of Christmas, the New Year, family, friends, food, and drink. It’s time to look ahead to what the new year will bring. What positive change can we make? What is your New Year’s resolution?
The most popular resolution is weight loss. Therefore, like most resolutions, it can often fizzle out and lead to failure. Here’s my top 3 tips to stay on task this year to help you achieve your health and fitness goals in 2024.
1. Don’t Focus on Weight
What?!?! If my goal is to lose weight, I’m not supposed to focus on my weight??? Right! Do away with the bathroom scale. It may only lead to feelings of failure and frustration. Put your focus on the steps, or process, to lose weight and keep that in the forefront. Do not weigh in everyday, or even every week. Again, you may be disappointed because we don’t lose weight in a linear fashion. If you do choose to still jump on that bathroom scale, use it once a month, even every other month, or even every 4 or 6 months. You will be more at peace with yourself, and this will lead to sticking to that resolution instead of feeling defeated and doing away with your resolution.
2. Understand Your Body’s Caloric and Protein Needs
Why do I say to not focus on weight? It’s because 99% of the time when people say they want to lose weight, they are really saying they want to lose body fat. Proper weight loss occurs through an energy deficit that combines exercise and nutrition. If you combine increased protein intake into the mix, you will increase skeletal muscle mass and decrease fat mass. In general, if you multiply your weight (in pounds) by .8 g/ day, it will lead you to an appropriate suggested amount of protein intake. Of course this is a general starting point. You may need to dial this in based upon other factors such as the amount of exercise you’re perfoming weekly.
For more accurate and detailed calculations, have a listen to this link by Jaime Rothermich RD, CSSD, LD, PPSCxKB : The 5 NUMBERS you need to know!
3. Make Small Changes and stick with them
Whether it’s changes in exercise or nutrition, consistency is the key. This consistency is achieved by making small changes that are achievable. For example, daily 20-30 minute walks are an easy habit to implement. Over time, after making these daily walks habitual, you can increase the frequency or implement another method of exercise. These small habitual changes can lead to big changes over time.
Keep these 3 things in mind and you will be more apt to keep up with that New Year’s resolution. Enjoy and focus on the process over the end results. Doing this will keep you disciplined and consistent, which in turn, will achieve that end goal. Take it day by day. There will be times when the motivation will not be there, and you will stray off track. But that doesn’t mean the next day (or even the day after that) has to be the same. So what if you had a bad day (or weekend) where you eat or drink everything in sight? Don’t worry. Let if go and be better the next day. Don’t focus on the weight.
Understand what your body needs. Implement those small changes. And trust the process. The results will come. Here’s to a healthy and prosperous 2024. Happy New Year!
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.
What the heck is dorsiflexion?
Mobility is one of our 3 pillars of training (the others being Strength and Stability). When we think about being mobile some words that come to mind are extension, rotation, and flexion. These movements occur at our joints. One of the most mobile joints in the body should be your ankle because it can do all three of these movements.
We often think of extension when walking and making ground contact. Many of us have performed ankle circles, i.e., rotation. But what is flexion? More specifically, dorsiflexion of the ankle? And why is it important?
Dorsiflexion is the motion that occurs at the ankle at the top part of the foot as it moves toward the tibia (shin) bone (pulling the foot and toes up). Dorsiflexion allows the foot/ body to decelerate, sidestep, cut, jump, and land. You might think: “I don’t need that. I’m not an athlete.” But oh, you do. These movements are needed for everyday life. And the more efficient, stable, and mobile you are at these movements, the less risk of injury. You may not be an “athlete, but life is better when you’re not watching from the sidelines.
Poor dorsiflexion can be caused by everyday wear and tear and with the constant support of footwear, locking the movement of your ankles. This can cause tight calf musculature and poor ankle mobility. This can lead the body to compensate and increase injuries to your back, hips, knees, and cause you to be less flexible and mobile. Specifically related to the knees, poor dorsiflexion is one of the main culprits of a poor squat, one of your 6 foundational movements. A lack of mobility at the ankle will usually cause foot pronation then knee valgus, which will then intern lead to a “collapse” in your posture while squatting.
So don’t lose sight of your ankles. As I always stress, stability starts from the ground up. Practice full range of motion in all your joints, and particularly dorsiflexion of your ankles. Here are my TOP 3 Dorsiflexion Exercises
1. Half Kneeling Dorsiflexion
2. Seated Kettlebell 1-Leg Dorsiflexion
3. Standing Banded Dorsiflexion
Give ‘em a try. Your body will thank you for it.
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.
Why Anti-Rotation is Key to your Training
Why Anti-Rotation is Key to your Training Program
Imagine waking up to a sunny, cool fall morning. You feel great and energized and take advantage by taking your best four-legged friend on a neighborhood walk.
You tie up shoes, attach the leash, and open the door, only to be welcomed by a squirrel at your front yard. Your dog sprints out to attack the squirrel, violently pulling you with him. You try to chase after him, but you struggle because of a shooting pain in your low back, ruining your morning, day, week, and even month.
This scenario could happen to anyone. Thus, the importance of incorporation anti-rotation movements to your training routine.
Yes, everyone would love to have a six-pack, but don’t fall into the trap of thinking that is the main reason for core training. Your core is not just your abdominals. It also consists of your pelvis, low back, hips, and glutes. Its main function is to hold your body upright and to stabilize it. Thus, when an external force acts against you, your core needs to have the strength and stability to resist that force in order to prevent injuries.
Anti-rotation movements can do just that. Anti-rotation (and anti-extension) exercises train the core muscles that control the transverse and sagittal plane movement of the spine, rib cage, and pelvis. Anti-Rotation is great for building core stability and enhances your body’s ability to resist force. It involves contracting your core and holding it completely still while keeping your body within just one singular plane, or direction of motion.
Here are some of my go-to anti-rotation exercises:
Pallof Press
Kneeling Halos
Mace/ Lever Bell Side Press
Off-Set Resistance Squats and Hinges
Bird Dogs
Dead Bugs
So, make sure you incorporate anti-rotation into your training program. It will not only help build core stability and prevent injuries, but it will also make your stronger in other exercises and help build a better mind/body neural connection. You will have the strength and stability to hang on to that dog leash, as Fido attempts to attack that squirrel. Get’em boy!
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.
Tony’s Top 3 Glute Crushers
Why is the gluteus maximus the biggest muscle in the body?
Because it has the important task of keeping us upright and pushing our bodies forward …
Why is the gluteus maximus the biggest muscle in the body?
Because it has the important task of keeping us upright and pushing our bodies forward.
It gets assistance from the gluteus medius and minimus muscles. The gluteus med and min work together to stabilize the hip and help us balance.
Because of its key roles of movement, weak glutes can often lead to pain in the lower back and knees.
The following three exercises are my go to movements for glutes ...
1. Hip thrust: great for overall strength and hip extension.
2. Clamshell: often used in physical therapy because it targets the glute medius and piriformis, strengthening the core and pelvic muscles.
3. RDL: strengthens the posterior chain, which can enhance daily movement and performance, while reducing back pain.
As always …
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Ready to kickstart your own personal fitness journey?
The Functional Elements 14-day 360° is a great place to start.
Click here for details.
J. Antonio Muyco III
NSCA, PPSC*KB, CSCS, CFSC
Functional Elements Fitness & Nutrition
TRAIN FOR LIFE
Motion is Lotion
Ever heard of the phrase use it or lose it?
Probably, yes. But have you ever thought about it in the context of your body?
Ever heard of the phrase use it or lose it?
Probably, yes. But have you ever thought about it in the context of your body?
Movement breeds movement. And if we aren’t doing it consistently over time, our bodies tend to tighten, stiffen and lose range of motion to the point where movement becomes uncomfortable.
And when it becomes uncomfortable it tends to breed even less movement. A viscous downward spiral I see way too often.
I don’t know about you, but as I get older I want to make sure that my ability to move is maximized, not minimized.
So, I think of motion as lotion. And as you can see below, it’s not just a catchy slogan that rhymes! It has real application throughout a number of systems within our bodies:
MUSCLE: There are about 600 muscles in our body which can make up to 40% of our total body weight. Movement not only strengthens muscles but also improves stability, balance, and coordination.
BONE: Movement helps build bone density making bones more durable and dense. Resistance training and weight bearing exercise, as simple as walking, build more bone density.
JOINTS: exercise increases coordination and balance which aids in improving your joints’ range of motion.
BRAIN FUNCTION: Movement improves your neuromuscular system which is the connection between your mind and body. This is especially important as we age to fight cognitive decline.
CARDIOVASCULAR & CARDIORESPIRATORY (aka Heart & Lungs): According to the British Heart Foundation, 10,000 fatal heart attack can be prevented each year by consistently moving 30-60 minutes a day. It improves your heart’s capacity to send blood to muscles which in turn increases your capacity to use oxygen to improve your cardiorespiratory endurance.
So many benefits there for the taking. So, grab ‘em! Use motion as lotion to do it. Just know that like practically every other daily routine you do to take care of yourself (i.e showering, deodorant, teeth brushing, etc), consistency is key.
Remember, give your body what it needs, when it needs it … and it needs motion!
#TrainForLiFE
J. Antonio Muyco, III, NSCA, PPSC, CSCS
Director of Training
Functional Elements Training & Nutrition
Redefining Cardio
Cardio can be very boring. Maybe that’s why so many of us hate to do it. Sure, we may activate our heart … but what about our brain?
Maybe it’s time to redefine your cardio …
“Cardio.”
I’ve been training clients for many years. Not many have liked that word.
Why? Simple. Cardio is usually hard and BORING.
Boring because cardio is often equated with monotonous running or machines like ellipticals, treadmills, bikes, etc.
Sure, we may be activating our heart, but our brain? Not so much.
Hence, boredom.
I’m not against traditional cardio at all. It can be very effective.
I’m simply saying there are alternatives that are just as, or more, effective.
And these alternatives can help to engage the brain and keep boredom to a minimum.
But we have to think outside the box a bit. This ain’t your daddy’s cardio!
Think about this … a circuit that includes 30 seconds of med ball slams … then 30 seconds of battle ropes … followed by a sled push. Rest for 30 seconds, then do it again.
Think that won’t get your heart going just as much as a run? Think again.
Or, think kettlebells. There are endless complexes and flows that can be used in a kettlebell-only circuit OR integrated with other heart-pumping moves.
(Personally I LOVE a good kettlebell circuit. Highly effective, plus I just think kettlebells look pretty badass. Style points!)
My point is cardio doesn’t have to be boring. With alternative circuits like these, there is just no time to be bored. The heart is firing AND so is the brain.
What the right circuit is for you depends on a lot of things, starting with YOU, YOUR body and YOUR goals. And aside from the specific exercises to use, variables like duration, intensity and rest intervals can also be utilized to train various energy systems.
Our personal training clients at Functional Elements go through a highly comprehensive assessment prior to any training taking place which helps us determine what the best cardio strategy is, alongside a strategic strength and resistance regiment.
So, bottom line … begin to think different about cardio. Don’t be afraid to redefine it and do different things. The less boring it is, the more you may want to keep doing it!
TRAIN FOR LIFE.
J. Antonio Muyco, III
Director of Training
Functional Elements Training & Nutrition
Why Kettlebells?
Why kettlebells? In this video Tony walks through how kettlebells can benefit a client and how they are incorporated into client programming at Functional Elements.
Why kettlebells? In this video Tony walks through how kettlebells can benefit a client and how they are incorporated into client programming at Functional Elements.