NOVEMBER 2020 | ISSUE 24

#QUOTEOFTHEMONTH

A message from Founder and Owner, Coach Tristan Mitchell:

We get a lot of questions about various nutrition trends that are popular these days and I love that more and more people are wanting to make conscious decisions about the food that they are consuming. Unfortunately it’s hard to make an informed decision when there is so much misinformation out there about what foods are best for us. I would argue that the place to start is simple - whole, unprocessed foods. This should be the foundational starting point for everyone.  

There are many benefits to this - let’s discuss a few. Throughout humanity’s evolutionary process we have consumed whole foods, both from animal sources and plants. These foods are packed with vital micronutrients that our body depends on to operate at an optimal level - they are necessary for a healthy immune system, energy production, hormone production, mental clarity, and so much more. We know that processed, hyper palatable foods are devoid of anywhere near the same nutritional value. Highly processed foods tend to be high in refined sugar which, when consumed at too high of quantities, can cause chronic inflammation in the body which is linked to a cascade of negative health consequences - this is not the case with whole, unprocessed foods.

It’s also much more difficult to over consume whole foods, we evolved mechanisms of appetite control that ancestrally consistent foods (whole, unprocessed) trigger effectively in the vast majority of us. Our bodies know when we’ve had enough and signal to our brain that we are good. Unfortunately, processed, hyper palatable foods are literally engineered to bypass these mechanisms which make it very easy to over consume. On top of that, these foods are designed to make you want to over consume - when you know this you can see why America is dealing with a diabetes and obesity epidemic! Now people can tell you all they want that all you need is willpower to not over consume, but I would argue that when the deck is stacked against you like this it is damn near impossible to willpower your way to moderation.

When we eat more ancestrally consistent foods we nourish our bodies. We don’t create high levels of inflammation (which can become chronic) and it’s much easier to regulate appetite so we don’t over consume calories. We can pull the levers of calorie counting, weighing your food, macro ratios, intermittent fasting, and other nutritional strategies, but if we don’t have the foundation of consuming the vast majority of our calories from whole and unprocessed foods then these other aspects of nutritional habits become less effective in their influence on our overall health. Keep it simple and reap the rewards of the health benefits and remember, simple doesn’t mean boring - if you need ideas for some fantastic recipes checkout Whole30, Primal Kitchen, and Dr. Mark Hyman’s website and books!

#COMMUNITY EVENT

NUTRITION #FitTip

Happy November! Lindsey here with another #FitTip for you! If you’re anything like me, you love to eat food especially around the holidays. I have no shame in admitting that food around the holidays is simply the most delicious and most comforting. The weather is getting colder and our bellies tend to get hungrier. But I don’t want you to fall victim of the “holiday eating mentality” that we can all easily fall into.

The problem isn’t gorging on food on November 26th and the problem also isn’t eating cookies on Christmas Eve or enjoying pumpkin pie one, two and maybe even 3 times on Christmas Day in your pajamas. Why? Because one meal or even one day of eating “poorly” isn’t going to have any long term effects on your health, weight or derail you from your fitness goals. 

In fact, it’s healthy to take a break every once in a while, enjoy time with your family and have the foods you enjoy without the guilt or stress. However, the problem starts to occur when it turns into a daily or weekly “free pass” to eat whatever you want simply because we’ve labeled this time of year “the holidays”.

I’d like to share with you all a video we posted back in July (in case some of you missed it) because I dive deep into intentional eating and I know everything I talked about can be applied during the holidays, too. Because that’s really what this is all about; being mindful and intentional behind your choices while maintaining a healthy balance so you can be the happiest and healthiest version of yourself!

COLD WEATHER #MOTIVATION
by Coach Justin

1)     Mood enhancement: If you are like me, your mood can mirror the weather. When the sun is shining and the birds are chirping you feel motivated to take on your day. Waking up early to get a workout in before your morning commute sounds like an enjoyable task. Maybe you’ll go for a walk after work and catch the sunset. All of this sounds amazing, but as the temperature drops, we are challenged to create new norms. Let’s face it, colder weather and shorter days can be a mood killer after the summer months…but they don’t have to be. My favorite way to combat the lows I feel from gloomy weather is by exercising. Studies have shown that strength training and aerobic exercise can significantly increase serum beta-endorphin levels. These endorphins provide us with feelings of happiness and pain relief. So if you find yourself in a workout lull, no need to be hard on yourself. Instead, take this as your sign to give your body the movement it’s craving.

2)     Immune system response: Since the days are becoming shorter, we have less opportunities to spend time in the sun in order to produce sufficient amounts of Vitamin-D. Insufficient Vitamin-D can weaken the immune system. Regular strength training has been shown to have a positive immune response in healthy adults. Regular exercise along with Vitamin-D supplementation can keep your immune system strong with cold weather on the horizon. Now more than ever, immune health is paramount with COVID-19 infections on the rise.

3)     Your Diet: With the holidays approaching the opportunities to eat some not-so-nutritious foods will be abundant. Many of us might find it difficult to refuse a piece of candy during Halloween or anything on the table at thanksgiving. If you are going to indulge, working out can be a good way burn off some of those extra calories you might be so inclined to consume. Exercising regularly can help keep your metabolic rate elevated to prevent that unwanted holiday weight gain. You cannot out-train a bad diet so this doesn’t mean you can eat everything in sight without repercussions, but exercising regularly can help you maintain your level of fitness while you still enjoy a few holiday treats. And remember, guilt after enjoying your favorite festive treats is not on the menu this season, so speak kindly to yourself while still remembering your goals.

#MOBILITY

Shoulder and Thoracic Spine Health by: Coach Joel

Wassup Lions!? This month shoulder and thoracic health are the areas of your focus. If you’ve ever experienced tight shoulders, especially when moving your arms overhead, this is the mobilization for you. The goal is to improve your mobility in both areas simultaneously by using the Thoracic Spine Mobilization for our recommended 10 minutes a day.

Thoracic Spine Mobilization:
Grab a foam roller of small to medium size. The thicker the roller the greater the ranges you can achieve. Start by lying on your back placing the foam roller behind your shoulder blades, with both legs bent plus hips and feet on the ground. Then hit each of the following variations in sequence.

Remember to include focused breath work during your maintenance sessions. Any breathing practice will work, yet I prefer using a 4 second inhale, 4 second breath hold, and 8 second exhale with mine. Ten breaths like this per variation will add up to approximately 10 minutes. Also, feel free to hold a position that feels especially tight and breathe some suppleness into it. For example if you feel extra tight with both arms overhead then stay there and breath into that position, hold it then exhale to loosen the stiffness.

Hit this every day after an upper body focused workout or to prepare for one coming the next day. This can also be used to break up long desk bound work sessions and restore pliability to your neck, shoulders and back. Do this for the entirety of the month, then reach out to tell me how amazingly well these areas are feeling and functioning. As usual please feel free to contact me with any questions before then. Stay Mobile My Friends!

#PODCAST OF THE MONTH

The Ready State | S1EP7: John Berardi