The Hormone Both Men and Woman Should Be Concerned About   – Articles

When it comes to fat loss, most person think that all results ultimately boil down to a simple calorie balance equation. Burn more than you take in, and there should be a linear path to success. Of course, calories matter, but there are several other factors that can impact your results and how your body burns calories in the first place. Underlying physiology often dictates the response to your nutrition and exercise (it goes both ways), with one key factor of this underlying physiology being hormone health.

Outside of life stages like puberty, pregnancy and menopause (or andropause for men), hormones are not usually top of mind on a daily basis. However, the way we feel and function day to day is largely governed by hormones such as insulin, cortisol, estrogen, progesterone and, in particular, testosterone. And some of our most successful clients have customized their programming approaches based on keeping a watchful eye on their individual hormone patterns and testosterone trends.

When most person hear “testosterone,” two things typically come to mind: male libido and male muscle development. These are 2 of testosterone’s most well-known areas of influence, yet this steroid hormone has effects that are much broader and can influence both men and women. (Women produce testosterone from the ovaries and adrenal glands, and in quantities much lower than men.) When out of balance, it can trigger issues with body composition, emotion regulation, acne, aggression, fertility, hair growth (usually in unwanted places), hair loss (usually where you would like to keep it) and even cardiovascular health.

That being said, being lean and having an impressive amount of muscle mass does not guarantee nice testosterone levels under the hood. Try asking those who have competed in natural bodybuilding. Most of them (partly due to the often significant calorie and fat deficits) have either had an experience running their own testosterone into the ground or know a fellow competitor who has struggled. In the case of testosterone, there is no judging the book by its cover. But keeping tabs on your levels can arm you with the information you need for a more tailored plan.  

FIRST THINGS FIRST

To accurately assess testosterone levels, at least 2 metrics should be considered must-haves: total testosterone and free testosterone. Our bodies have a tight mechanism regulating how much of our total hormone pool is available for use, and the availability of testosterone can vary based on age, estrogen levels, thyroid function, stress and even extreme caloric highs and lows. In the past, I’ve had clients ask me to take a look at their levels only to find that the total testosterone was all that was drawn, providing no visibility to how much was free for the body to use in daily functioning.

For the greatest insight, evaluating testosterone plus related hormones can provide a better picture of the hormonal landscape and help identify the potential root of a suspected imbalance. It could be poor production, binding (making it unavailable for immediate use or, for women, potentially making too much available), changes in how the body processes it when it’s finished using it, or even conversion to something else, such as estrogen. All of these things can ultimately throw off testosterone levels and therefore impact overall health and vitality. And garnering a full understanding of all of these areas is the first step in determining the best path forward with a doctor. After all, if you’re having car trouble, there’s no blanket solution. You would treat the problem of a flat tire very differently from how you would treat a faulty seal in the transmission.

To get a bit more detailed, consider looking not only at free and total testosterone, but also estrogens (such as estrone and estradiol), DHEA (a testosterone-building block) and SHBG (sex hormone binding globulin that can act as a sponge and bind up testosterone). Also, working with a practitioner can help make sense of it all. And because blood sugar regulation can mess with hormone levels, consider including some indicators such as glucose, hemoglobin A1C and C-peptide or insulin to see if these are a factor too.

WHAT TO DO

There are a few non-negotiables to consider if hormone balance is a top priority, not the least of which is sleep. A good night’s sleep supports the morning rise in testosterone and, since testosterone is a pulsed hormone that operates in a circadian rhythm, the entire balance can be thrown off if sleep is not prioritized. As a rule of thumb, aim for 7 to 8 hours every night. For clients that have a history of trouble falling or staying asleep, a few lifestyle habits often make a world of difference: 

  • Aim to keep a relatively consistent sleep schedule
  • Avoid caffeine after noon
  • Limit or avoid nightcaps, as they can disrupt sleep later in the night
  • Keep a cool, pitch-black bedroom
  • Limit use of electronics, TV, phones and tablets within an hour of bedtime, or consider using blue light–blocking glasses
  • Consider using magnesium each evening (bonus: it’s also helps with important nerve and muscle function, as well as bowel regularity) 

Outside of sleep, caloric sufficiency is key. (Note that caloric excess can be detrimental as well; however, for those that have been watching their nutrition closely, too much of a caloric deficit is a surprisingly common issue.) Think about it. From a survival standpoint, would it be smart to keep reproductive hormones such as testosterone in the optimal (read: fertile) balance if there’s a perceived threat of food scarcity? Of course, not. That would be a very stressful time to reproduce. Even if reproduction is not the goal right now (or even if the goal is to actively avoid a pregnancy), these hormonal shifts from our intelligent internal mechanisms impact way more than potential fertility.

When person are overly calorie restricted, often their nutrition approach is lacking in healthy fat since fat is so calorically dense. Starting a shift to a more appropriate calorie level to support hormone balance should ideally involve inclusion of minimally processed dietary fat. Here are a few favorite sources: 

  • Pastured egg yolks
  • Olive oil
  • Avocado
  • Nut butters
  • Wild-caught salmon

For anyone that has been in a significant calorie restriction for quite a while, connecting with a qualified nutrition coach is recommended to closely monitor the response of titrating calories back up and make tweaks as needed.

Sleep and caloric intake are 2 of the most fundamental aspects of healthy testosterone, in addition to generally healthy eating principles and a balanced exercise routine that includes regular strength training. In a situation where these basics are already in place, the eye-opening insights gleaned from lab testing discussed above can really come to life. The more information available, the more opportunity there is for precision and customization in nutrition, lifestyle and exercise approaches.

WRAPPING UP

At the end of the day, health, body composition and symptomology are influenced by a multitude of factors relating to underlying health: digestive health, nutrients, inflammation, blood sugar and hormones, to name a few. Although a testosterone imbalance can absolutely get in the way, long-term success is rarely found by addressing one biomarker in a silo. Get the basics in place with a diet high in vegetables with plenty of protein and healthy fat, along with a well-rounded exercise program, and utilize additional assessments to give you the information needed to further customize your approach.

If you have questions about lab testing and assessments or are interested in learning about how a coach could benefit you, reach out to us anytime at weightloss@lt.life. 

 

In health, Samantha McKinney — Life Time Lab Testing Program Manager

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Read More

Perfect Your Kettlebell Workout (No Matter Your Fitness Level)  – Articles

There are many different pieces of fitness equipment in Life Time facilities. Some of the traditional equipment that members have access to includes Barbells, Dumbbells and various machines (cardiovascular as well as resistance-training options). But as a Personal Trainer, I notice that many members have questions about the more nontraditional equipment, like Suspension Training (e.g., TRX), ViPRs, Kettlebells, Foam Rollers, Stability Balls, BOSUs and Resistance Bands. 

This article will highlight the Kettlebell and explain what it is, plus describe four common exercises and three workout options (beginner and advanced) to go with the exercises.

The Kettlebell is similar to a Dumbbell and originated in Russia. It looks like a cannonball with a handle on it. In the early 2000s, it gained popularity in the fitness industry as a piece of equipment that offers the following benefits:

  • Cost-effective. Usually you only need one for an effective workout.
  • Portable. It can be used inside as well as outside and are easy to transport.
  • Progressive strength training. Sizes range from 8 kg (17.6 lb.) to 48 kg (105.6 lb.) and sometimes larger.
  • Cardiovascular training. Many exercises are total body and can be very dynamic in movement.
  • It trains the stabilizer muscles because of its odd shape.
  • It’s nice to use for circuit training as it is easy to transition from exercise to exercise very rapidly.
  • It’s a nice alternative to Olympic weightlifting if person have mobility issues.
  • It can be a nice change of pace from using traditional equipment.

Around 2010, the kettlebell’s popularity declined a bit. However, it looks like the demand is increasing again, especially with classes like Kettlebell Kombine being offered at Life Time clubs and similar variations at other facilities.

Here are four basic and effective exercises to get you started.

 

1. KETTLEBELL SWING

The Swing is an exercise that is a hinge-movement pattern. It is technically a total-body exercise as it is dynamic, but it will primarily target the glutes and hamstrings. If you are short on time, this is probably one of the most effective exercises there is. 

 

Setup

  1. With the Kettlebell in front of you, place both hands on it by hinging at your hips, making sure your back is straight and there is minimal knee bend.
  2. In an explosive manner, snap the Kettlebell back between your legs while keeping your back straight and maintaining the slight knee bend.
  3. Again, in an explosive manner, snap the Kettlebell forward until it reaches shoulder height.
  4. Repeat steps 2–3 until the desired number of reps is met.

Cues

  1. Inhale on step 2 and exhale on step 3.
  2. The majority of the movement is done at the hip joint with minimal movement at the knee joint.
  3. Keep the back straight (no rounding at the back) the whole time.
  4. Squeeze your glutes on step 3.
  5. Keep the neck in a neutral position during the entire exercise.

 

2. KETTLEBELL 1-ARM PRESS

The 1-Arm Press is an exercise that is a push-movement (vertical push) pattern. It targets the muscles of the shoulder. However, if using a significant amount of weight, many other muscle groups like the quads, glutes, core and back have to engage to stabilize the body.
 

Setup 

  1. Grab a Kettlebell and bring it to shoulder height.
  2. Make sure your wrist is straight and squeeze the quads and glutes.
  3. Press the Kettlebell overhead with a slight rotation on the way up.
  4. Bring the Kettlebell back to the starting position.
  5. Repeat steps 2–5 until the desired number of reps is met. 

Cues 

  1. Brace the core during the exercise (imagine someone is going to punch you in the stomach and you are trying to resist it).
  2. Keep the neck neutral during the entire exercise.
  3. Squeeze the opposite hand hard during the pressing movement.  It sounds funny but it will make you more stable and strong.
  4. Start with your non-dominant hand and match (don’t exceed) the number of reps with the dominant hand. 

 

3. KETTLEBELL GOBLET SQUAT

The Goblet Squat is an exercise that is a squat-movement pattern. It targets the muscles of the quads and glutes.

Setup

  1. Grab the Kettlebell by the handles and hold it in front of your chest.
  2. Sit down and back (imagine there is a chair behind you) by simultaneously bending your knees and hips until the tops of your legs are parallel to the floor.
  3. Extend your knees and hips until you are back to the starting position.
  4. Repeat steps 2–3 until the desired number of reps is met.

Cues 

  1. Brace the core during the exercise (Imagine someone is going to punch you in the stomach and you are trying to resist it).
  2. Keep the back in a straight line as you do the exercise.
  3. Keep the neck neutral during the entire exercise.

 

4. KETTLEBELL 1-ARM ROW

The 1-Arm Row is an exercise that is a pull-movement (horizontal) pattern. It works the muscles of the back as well as the biceps.

Setup 

  1. Get into a staggered position with your feet pointed forward, making sure your hips and shoulders are square.
  2. Hinge at your hips until your back is in a 45-degree angle. 
  3. Place the non-working hand on your knee and grab the Kettlebell with the other hand.
  4. Pull the Kettlebell up to your hip by driving your elbow back by simultaneously bending your shoulder and elbow.
  5. Extend your arm, bringing the Kettlebell back to the starting position.
  6. Repeat steps 4–5 until the desired number of reps is met. 

Cues 

  1. Make sure your shoulders and hips are square, with your back straight the entire time you do the exercise.
  2. Keep your neck neutral while doing the exercise.
  3. Start with your non-dominant hand and match (don’t exceed) the number of reps with the dominant hand.

 

Regarding a workout using the above exercises, there are three options below. One workout is for beginning exercise enthusiasts, the second is for person at the intermediate level and the third is for advanced gym-goers.

Hopefully this article was informative about the Kettlebell and gives you some new ideas on how to include it in future workouts. If you have questions, feel free to comment, talk to a Fitness Professional at your club and look for Kettlebell Workout Workshops that may be offered at your club in the future. 

 

In health, Corey Grenz — Program Specialist and Master Trainer — Life Time, Chanhassen 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

Read More

Make Prepping Your Protein Easy With These 3 Simple Spice Rubs – Articles

It’s officially grilling season, and it’s also one of our favorite times of the year. Grilling is fast and easy, and it can be ideal for meal-prepping high-protein foods. It’s also a technique we encourage our nutrition clients to practice. Because when you’re spending time outdoors and enjoying some extra vitamin D, it makes Sunday meal prep a little easier, and even a little more enjoyable.

And one of the most common requests our nutrition coaches get this time of year are ideas on how to flavor up protein without using the store-bought marinades or rubs (often loaded with sugar, MSG and other artificial ingredients). 

What’s nice about the 3 rubs below is that they’re made from spices and ingredients you probably already have in your cabinet. And they taste amazing. You can rotate them when you’re batch-prepping meals for your week ahead, or choose your favorite if you are simply making a one-time meal for the family.  

And if you want to make your grilling a little healthier, add foods that are rich in vitamin C, like red peppers, kale, broccoli, orange and pineapple. Not only will it help to enhance the iron in the meat, but it will protect you from carcinogens. You can even use the juice of a lemon or orange to tenderize the meat.

Happy grilling!

 

OUR 3 BEST DRY-RUB RECIPES FOR HEALTHY GRILLING

Ingredients

Indian Curry

  • 2 Tbsp. cumin
  • 2 Tbsp. curry powder
  • 2 Tbsp. garam masala
  • 1 Tbsp. coriander
  • 1 tsp. sea salt

 

Greek

  • 4 tsp. onion powder
  • 4 tsp. garlic powder
  • 2 Tbsp. oregano
  • 4 tsp. basil
  • 2 tsp. dill
  • 1 tsp. salt

 

Lemon-Herb

  •  2 Tbsp. lemon pepper
  • ½ tsp. salt
  • 2 tsp. basil
  • 2 tsp. oregano
  • 1 tsp. ground thyme

 

Method

  1. Combine all ingredients in a shallow bowl. 
  2. Press dry-rub mixture into meat, chicken or fish.
  3. Cook on grill or grill pan until desired doneness. 

 

Note: Each recipe will season 1 pound of meat, chicken or fish.

 

In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss 

 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Read More

How to get followers using free video promotion

How to get followers using free video promotion | Get followers using free video promotion

In the beginning, it was far simpler to be found on the web. You didn’t need to know much of hundreds of ranking factors to be discovered in an online search.

However, the time has changed. Now you have to be aware of Google’s core search algorithms like Panda, Penguin, Hummingbird to be found on the internet.

So to beat the huge competition, you have to make yourself stand out from the crowd and create a deep connection with your customers. You must follow the footsteps of the successful entrepreneurs and market yourself in a way that boosts customer engagement and helps convert sales.

To win in this venture, live videos have proven to be one of the great tools. It doesn’t matter if you are a cook, dancer, hairstyler or a fitness trainer, as long as you are willing to perform live about your work or service, people would not only watch your live videos and but also give you tips and reviews. It’s a great way to promote your business online for free.

So broadcast your live performance, start an online challenge or take help from the top video chatting websites and promote your show for free.

This article is dedicated to the business owner who thrives to use all the possible solutions to promote their business online for free.

How to perform live to promote your business online:

The popularity of live videos on social media is exploding. At least 8 billion people watch live videos every day! Nothing generates more traffic than live videos.

When you perform live, you can engage with your target audience in a low-cost way. Facebook says that users spend the triple amount of time on live videos than they do on pre-recorded videos.

1. Develop a strategy before you perform live on social media:

Make a thorough plan about what audience you want to attract, which platform you want to choose and would work for you the best and how often you want to perform live to promote your business.

Your video strategy should make sense for your brand and should be in harmony with your business goals. By performing live you can send a personalized message to your target audience and drag traffic to your website or your social media account.

2. Let your audience know when you will perform live:

The more audience you attract the more sales you can make. Let your customers know about your live videos. Create an event on the facebook page or tweet the time and date or go big by promoting with online ads, send your customers email, post a blog on your website or send event notices.

Send an invitation at least a week before the event, write a description to catch the viewers’ attention and inform them what they can gain by watching you perform live. Live videos can help you to connect with the audience. So don’t just talk about your business, ask them questions about your product or service and encourage them to give you their review of your business in the comment section.

Start an online challenge to promote your business:

Are you a dancer? Or a cook or a creative business owner? Then starting an online challenge is just the catalyst you need to bring up thousands of sign-ups and build your email list. Ask your viewers to send you the videos and post the best videos on your page.

Challenges like fitness challenge, meditation challenge or prank your best friend challenge becomes viral easily. So keep digging through social media to select the best ones for you. If you are a basketball coach then challenge your audience to make 100 shots a day.

1. Challenge topic for starting an online challenge:

When you are planning to start an online challenge, consider a topic that might help to sell your existing product or service. Your audience will get great free tips and tricks from you for the challenge, so don’t feel shy to promote.

Create a name that describes the challenge properly. Like 30-day abs challenge or 50-day list building challenge. A catchy name will help your online challenge to go viral. Use hashtags so your viewers can follow it and watch other people’s videos and feel included to participate in the challenge.

2. Some tips for starting an online challenge:

If you are starting an online challenge that might last 30 days, then make sure you have enough support from your team to sustain the month-long challenge and also keep the participants engaged.

Start with simple challenge and then move to more advanced ones. Your challenge should make people feel excited to take on, not something that makes them feel like they are broken or way behind.

How to use top video chatting websites to promote your business:

According to Will Bunker, CEO and founder of vChatter, video chat will bring back the human element to online communication. With the help of video chatting websites, you can get personal with your clients or customers easily.

Today, with the major breakthrough in technology and low pricing service, video chatting websites’ popularity has skyrocketed. Cool gadgets have made video chatting websites better-suited for business-to-customers correspondence.

1. Get more personal by using video chatting websites:

Video chat helps you to have a real chat with your customers. Your audio and visual signals will make your online communication with your consumers more responsive. Video chat contents are more unscripted, unpredictable and feel more authentic to your clients. All these multisensory elements give your customer a more personal feel than just any other online chats.

2. You can easily motivate your consumer with video chatting websites:

A live conversation with someone has always proven to inspire people. You can create a deep connection with your customer by having a live and multisensory conversation. When your customer feels more connected to you, they become more connected to your brand as well. While having a conversation you can share screen, links or files as well. Today video chats have become more accessible, affordable and can help to engage with your clients more easily.

No online marketing technique can help you to get instant sales or huge traffic. It takes time. And if you are passionate and driven about your business you sure succeed. Just keep adding value and you will build up a loyal following and win popularity in your industry over time.

Read More

Get Better Workout Results Just By Changing Your Breathing – Articles

Every couple of years a new exercise, program or piece of equipment — that initially looks odd or strange — becomes a new norm for fitness enthusiasts. 

Take the foam roller, for example. When the National Academy of Sports Medicine (NASM) explained how it could be an important tool to improve range of motion and movement in the early 2000s, the only person who used them initially were NASM Certified Personal Trainers and their clients. Fast-forward 10 years later, and foam rollers are found in most fitness facilities. Many person use them as a tool in their fitness routines, warm-ups, cool-downs and/or on recovery days.

The next exercise to have a similar impact on the fitness industry is breathing drills. Just as the foam roller helped person move and feel better, breathing exercises have a similar impact. 

Breathing is important as you obviously need it for survival. However, because we don’t have to focus on it, many person don’t realize how much of an impact that it has on the human body. If you want an example, the average person takes around 20,000 breaths per day. If breathing is altered, the faulty movement pattern will be repeated far more times than a squat, bicep curl or other favorite exercise where 2 to 3 sets of 8 to 20 reps are used. And doing 16 to 60 subpar reps a couple times per week is nothing compared to 20,000 altered breaths per day, every day. 

Due to stress, most person demonstrate dysfunctional breathing patterns. A study from the International Journal of Sports Physical Therapy states that 50 to 80 percent of the population has some level of dysfunctional breathing. This can actually increase the rate of injury as poor breathing can be linked to low-back pain, neck pain, anxiety, depression and even orthopedic injuries like ACL tears.[1]

Poor breathing has a negative effect on recovery as well as digestion. If a person has altered breathing patterns, it can cause them to be in a sympathetic (fight or flight) state during most of the day. While this can be beneficial during exercise, away from the gym a parasympathetic (rest and digest) state is more beneficial. When a person is in the sympathetic state more than they should be, digestion and sleep are compromised because the body perceives a threat and is on high alert. This reduces the immune system’s ability to manage inflammation, limits soft-tissue building/toning, and degrades connective tissue like tendons and ligaments.[2] In addition, this stressed state causes poor sleep habits and similar health issues because they have a hard time “turning off.”[2] Unfortunately, these issues make it harder for a person to recover from exercise and get the results they are looking for in the gym.

How can you determine if you have dysfunctional breathing patterns? Below are 2 simple tests that you can do.[3]

If you were unable to meet the goal on one of those 2 tests, try one or more of the 4 exercises listed below. Even if you passed the 2 tests, these exercises are extremely valuable as they will help get your body in proper orthopedic position prior to exercise so you can move better as well as improve your recovery after exercise. Best of all, they only take a few minutes to do, can be done anywhere (house, gym, the office, etc.), and are nice for reducing stress during the day. If you need additional help with these exercises, find a Life Time professional who has gone through the LT Method Certification Course.[4]

 

1. WALL BREATHING

  1. Stand with your back against a wall and feet hip width apart and 10 to 12 inches from the wall.
  2. Posteriorly tilt the pelvis to flatten the lower back against the wall.
  3. Reach forward maximally with both hands, allowing the upper back to round forward.
  4. Try to extend the reach on each exhale while sensing the abdominal muscles engaging.
  5. Try to keep the ribs pulled up into the exhaled position throughout the exercise.
  6. Hold this position for 3 to 5 breaths and then relax.

Repeat and perform 3 to 5 repetitions.

 

2. QUADRUPED BREATHING

  1. Position yourself on all four on the floor.
  2. Hands should be directly below the shoulders and knees directly below the hips.
  3. Head should rest in a neutral position with the ear in line with shoulders in line with hips.
  4. Push long through the arms as if to push away from the floor until you feel a stretch between the shoulder blades.
  5. Posteriorly tilt the pelvis to round the lower back slightly.
  6. As you exhale, push away from the floor.
  7. Try to keep the ribs pulled up into the exhaled position throughout the exercise.
  8. Hold this position as you take 3 to 5 full breaths in through the nose and out through the mouth.
  9. Relax and breathe normally for a few seconds.

Repeat and perform 3 to 5 repetitions.

 

3. BEAR BREATHING

  1. Position yourself on all four on the floor.
  2. Dorsiflex the ankle (extension of the foot at your ankle) to place the ball of the foot on the floor.
  3. Hands should be directly below the shoulders, and knees should be directly below the hips.
  4. Head should rest in a neutral position with the ear in line with shoulders in line with hips.
  5. Push long through the arms as if to push away from the floor until you feel a stretch between the shoulder blades.
  6. Posteriorly tilt the pelvis to round the lower back slightly.
  7. Bring knees off the floor until shins are horizontal to the floor.
  8. As you exhale, push away from the floor.
  9. Try to keep the ribs pulled up into the exhaled position throughout the exercise.
  10. Hold this position as you take 3 to 5 full breaths in through the nose and out through the mouth.
  11. Relax and breathe normally for a few seconds.

Repeat and perform 3 to 5 repetitions.

 

4. SUPINE BREATHING

  1. Lie down on your back.
  2. Push through your heels so your vertebrae and pelvis are flat on the floor. For most person, it helps to roll up a towel or yoga mat (everything that lifts your feet 1 to 2 inches) to place your feet on.
  3. Place your index fingers on the lowest ribs and your other 3 fingers on the top of your abdominal muscles.
  4. Inhale through your nose, feeling the sides of your ribs expand.
  5. Exhale through pursed lips, feeling your ribs and stomach coming down towards the floor.
  6. Hold this position for 3 to 5 breaths and relax.

Repeat and perform 3 to 5 repetitions.

 

Even if you don’t have breathing issues (around 1/4 of the population doesn’t), give some of these exercises a try and see how you feel before, during and after exercise, as well as at different times of the day when you feel stressed. You might be pleasantly surprised by the results, and you’ll have some new exercises that you put into your routine going forward!

 

In health, Corey Grenz — Program Specialist and Master Trainer — Life Time, Chanhassen 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 


 

  1. Kiesel K, Rhodes T, Mueller J, Waniginger A, Butler R.  Development of a Screening Protocol to Identify Individuals With Dysfunctional Breathing.  The International Journal of Sports Physical Therapy.  Volume 12. Number 5.  October 2017.
  2. Jamieson, J.  Breathing Strategies For Better Performance and Recovery With Bill Harmann and Mike Robertson.  https://www.8weeksout.com/2018/02/14/breathing-strategies-for-recovery/
  3. Hartmann, B.  All Gain, No Pain.  Personal Record Press.  2017.
  4. LT Method Manual.

 

Read More

phenomenal ELU WE CARE FOUNDATION


Imagine having an industry powerhoused entertainment management company that has its origin foundation through a non-profit organization. The “ELU WE CARE FOUNDATION” is in position to not only change the life of some artists by assisting to position their careers for the next level in the industry, but is also structured to establish them with proper teachings of business ethics hand on. Felicia Lucas is the Co-CEO of this phenomenal foundation carrying out the missions of her deceased son Eric “ELU” Lucas by not only allowing his music to be heard by all globally, but also allows his legacy to make a difference to deserving artists striving to reach the same goals.

Her business partner and Co-CEO is Darren Foster aka “Billy Bad Axx” out of Atlanta, Georgia who also assists her on this mission.

Raised in Charlotte, N.C, ELU had accomplished a lot such as opening up for acts like Young L.A, Paris Bennett, Gypsy Stokes, Tone Loc and WU-TANG CLAN.

Ms. Lucas is beyond devoted to not only making “Elu’s” dreams to come true, but to also take the positive energy and direction that he once displayed and allow others to follow such great guidance.

The management company is looking to bring hard-driven, ambitious and very talented artists to its circle and create the most unique music to airwaves worldwide. As for the foundation, expect numerous people from all over to participate in not only giving back, but giving chances. Ms. Lucas has devoted hundreds if not thousands of hours facilitating her commitments to advance change in urban communities and as her foundation finds foundation to work with, we will see lives change and an array of trending music. Stay tuned!

Contact: Felicia Lucas
1-704-607-0644

Foundation Website:
Eluwecare.org

Twitter
@pecantantoo

Instagram: pecantantoo

FB
https://www.facebook.com/felicia.lucas.90

felicialucas@msn.com
felicia.lucas@eluwecare.org

Read More

4 Days of Hiking, Fly Fishing and Wildlife Photography

4 Days of Hiking, Fly Fishing and Wildlife Photography

I travelled north to Swedish Lapland in search of salmon, wildlife and the perfect deer photo. After 3-4 days of hiking with no luck, I came across the sighting I had in mind all this time. Little did I know that it won’t be the deer photo that goes viral, but a squirrel sitting at the top of a remote lookout staring straight into my lens. Needless to say, I didn’t catch any salmon.

Follow me here:
https://www.instagram.com/gerandeklerk/

Read More

3 main reasons for weight loss success — from a master trainer  – Articles

If you follow the 60day at Life Time and you read the success stories, you can’t help but drop your jaw a little after seeing the physical transformations that can happen in just 60 days. 

And because plenty of person ask us how the participants actually do it, we took a moment to chat with Joshua Pruitt, one of our Master Trainers who coached Chuck C., a recent 60day winner. 

Joshua explained what someone actually needs to do to create these life-changing results and sustain them. Plus, he gave us his personal go-to breakfast recipe that you’ll definitely want to check out. 

 

1. Looking back, what do you see as the 3 main reasons for Chuck’s success?

“He was really motivated because he had reached rock bottom and he was depressed with his current state at the time upon our meeting.”  

“I would say 3 main reasons for his success were a willingness to learn, a willingness to change and persistence. They are all easy to say but not easy to do, but he had all 3.” 

2. How did you set up a plan together? 

“We met weekly and because he was so overweight I knew a majority of it was nutrition. So I had him start to record his nutrition and go over a workout program. 

“When we started just getting in the pool and swimming, a lap was difficult. So then we would talk about heart rate training zones and then nutrition. Then advanced pool time to walk and bumped that up, and then started talking about specific cardio and nutrition plans. 

“Education is a big part of the journey. I had him start reading. Right now he’s reading deep nutrition. And he was traveling 2 weeks out of the 60 days. He found Life Time in North Carolina and in Canada, and he used the hotel gyms. But we had a session before he left for travel and found grocery stores and made lists for what he would eat and meals.” 

 

3. What about nutrition — did he stick to a program or see a dietitian? 

“Number one thing he’s been working on is nutrition. Because he was so overweight, I knew a majority of it was nutrition. 

“He started with the GUT.FIX™ and D.TOX℠ programs. I absolutely love them and think they are fantastic programs. And then education. It’s more complex than what’s better for me — pizza or salad. 

“He worked with me with nutrition, and he traveled a lot, but our main point of education was that he needed to start realizing what he was eating and what it was doing to his body at a molecular level. 

 

4. What kind of time commitment does a participant need to make to get such drastic results? How many days a week and hours a day are we talking?

“To see results that quickly and drastically calls for extreme measures. Chuck worked out 2 to 3 times per week 6 days a week with 1 rest day per week. 

“Would I generally recommend that to person? No. So when the 60day ended, I told him that I wanted him to take the next 2 weeks and all he was allowed to do was go on hikes or a casual bike ride — stay in zone 1 or 2. And go to yoga or Pilates, because I knew his body was exhausted. And you need both active and mental recovery.” 

 

5. How realistic is it to maintain these results? Do you need to keep up with the same intensity?

“Chuck has kept off his weight and lost much more. We looked at measurements yesterday and he was down to the 20s in body fat for the first time. He has lost 110 pounds since we started working together.

“After the 60day he had the mind-set that he had to come to the gym that many times a day to see results, but I made him come to the gym one time a day. And he continues to work out one time a day and has a rest day.

“It really goes back to his motivation, and why, and continual education.” 

 

6. What do you suggest to keep clients from burning out? 

“You need to have a strong burning reason why you want to change. It all comes back to why they’re doing it. Their ‘why’ is everything. If they don’t have a motivation for why, when things get tough it’s harder to move past challenges.

“I would have them sit down with someone for an hour to figure things out.

Figure out a goal and find out their why, because that’s everything. It all comes back to why they are doing it.” 

 

7. When you talk to person about eating well, what are your golden tips?

“Eat real food. But what is real food? The topic becomes exciting and fun. Determining what’s real food is difficult in our society. Things you thought were good for you may not be. Find out what is good for you and what is not. If you eat real food, you will become healthier. 

“I’ve read quite a few nutrition books, I’m not a dietitian or a nutrition coach, but real food to me actually has nutrients. Then again, for example, what’s the difference between a hamburger that’s organic vs. a free-range and grass-finished burger? Is what I’m eating real food, too?”  

 

8. If someone is looking for weight loss or muscle gain but has been feeling like nothing has been working for them lately, what would you tell them?

“Everyone is different, but if you are looking for weight loss or gaining muscle, it all comes back to nutrition — and nutrition could always be better. If your goal is weight loss a lot of times I’ll tell person, look, you could see results if you literally just focused on eating as healthfully as you can. If you eat well you will see results.

“I would say if time is the issue, you should meet with a professional as often as possible. Everyone is different, so meet with someone to get it personalized and use your time efficiently.”

 

9. What do you do to keep fit? What’s your “why”?

“I’m passionate about what I do so I want to lead by example. I want to be as healthy as possible and I want to always be learning. person think as trainers we are working out 7 days a week, but that’s not the case. I probably work out 3 to 5 times a week. I always get help from other person. I love having a trainer as well, and I love to learn constantly. 

“I’m always improving. I just started a new strength training program, but I’m more excited about my nutrition and educating myself. I’m eating a lot of veggies and it’s hard to explain how much better I feel. If you get your gut and your brain to work together, you feel like a super human. Just ask anyone who has lost weight before. They always say they have fewer headaches, need fewer coffees — and it only gets better. That’s why I’ve been excited about learning more about serotonin and the gut. 

“I’m currently working on eating more veggies. I probably eat 15 servings of veggies a day. For breakfast, I had a giant bowl of salad. This past month to month and a half, throughout the week, I’ve only had salads. I’ll add avocados, sweet potatoes. But I’ve pretty much been eating salads and seeing how my body can transform. 

“The number one thing I’ve noticed is mind clarity and focus ability, and that is my goal right now.”

 

JOSH PRUITT’S BREAKFAST SALAD

Salad

  • 1 cup organic Italian salad mix
  • 1 cup organic kale
  • 1organic avocado
  • 6 Tbsp. raw pecans
  • 1 cup organic carrots, cut or shredded
  • 1 cup organic mushrooms
  • 1 cup organic sweet potato, cubed and cooked in ghee seasoned with cinnamon and Himalayan sea salt. 

Dressing

  • 2 Tbsp. organic extra virgin olive oil
  • 1 tsp. organic apple cider vinegar

 

Want to join us for the Summer 60day? Find out more and sign up here.  

 

ABOUT JOSHUA PRUITT 

Joshua Pruitt has been in the fitness industry for 5 years and with Life Time for 2. But he’s not new to the industry. Growing up he started working out with his dad, who was a trainer at the Life Time in Houston, Texas. His mom worked for a nutrition company, and his uncle and aunt were body builders.

He played baseball in high school, but decided not to play college baseball. Instead he chose to work toward getting certified as a personal trainer.

“I had a buddy who was in college playing baseball at Houston as a pitcher and he had to drop out because he was dealing with some addiction issues. I heard he was back house so I invited him to come work out at the gym with me.

“We started going every day together and then I noticed he was eating fast food, so started to teach him how to cook. He lost about 15% body fat. And when I ran into his mom she said her son had totally changed. And because he was working out and cooking and didn’t have time for things he was doing before, she was crying and said I changed his life.

“It was more than getting bigger biceps, it was life-changing. And that’s when I knew that I was doing the right thing to become a trainer.”

Click here for more info about Josh.

In health, LTWL Staff

 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

Read More

Best Rich Rob – Propane (Official music)

Rich Rob x “Propane” -Trap music video –

https://m.soundcloud.com/richrob316

“Propane” was added to The Real 92 Hip Hop playlist and will play
Monday-Friday in the hours of 6a,12noon,11p central time and on Saturday’s in the hour of 10p,11p central time starting tonight also on Sunday’s in the hour of 10a,6p central time,

you can listen from your mobile or PC at http://thereal92hiphop.com

Read More