Brain Trust Fitness Blog

Functionally Fit!

2012-02-06T13:07:00.000-06:00

Are you "functionally fit" for life? In the last 20 years of training and working with people from many walks of life I can now appreciate the basics. For some of you reading this blog you have yet to experience a disabling injury, relentless pain or disease. I pray that you do not for as long as possible. The reality is that many of us have and will have issues that limit our abilities. In some cases these limitations develop over time due to inactivity and lifestyle choices. Does life seem like it is closing in on you? Are your activities getting less and less daring? If so, ask yourself .. why?

Being functionally fit will allow you to do many if not most of the activities you want to participate in frequently. Even for highly trained athletes the basics start with functional fitness. Without it, injuries for athletes are much more likely and possibly even career ending. So, what is functional fitness?

Functional fitness looks at the basics of how your body moves. Can you squat with good body mechanics and proper body position? Can you do a lunge pattern lowering your body with control and confidence in multiple directions. Do you have good spinal mobility? Hip mobility? Shoulder mobility? Are your supporting muscles adequately supporting your structure of your body?

Often times with injuries, aging, lack of activity etc.. functional fitness levels significantly decrease. This leads to doing less of the recreational activities you want to do, more stiffness, more pain, more time on the sidelines.

You do not have to be kept on the sidelines! The first step is to get a functional assessment and learn what areas of your body need strengthening and improved mobility. The next step is a corrective exercise and nutritional strategy that will bring you to higher level of performance and lifestyle. Maybe you know someone who needs help? I can do so online and in person, so all we need to do is get connected!

Be proactive, get started or refer a friend by giving me a call at 612-251-5142 or email at brian@optimalhealthperformance.com to learn more.

Avoiding Injuries

2011-12-07T12:19:00.000-06:00

In over 20 years of working as an Exercise Physiologist and a Personal Trainer I have seen many people come in with injuries. Most are looking for ways to fix up their body and move on toward a goal of improved performance, weight loss or just being active. Utilizing specialized corrective techniques that others have taught me such as Muscle Activation Technique, functional movement screenings and overhead squat assessments can be helpful. After such assessments, a corrective model of exercise programming can be used to systematically strengthen and lengthen muscles in your body. This type of programming will minimize stresses on your body in places where it is not wanted. One method of managing tension that can be used to manage tension is foam rolling Foam Rolling Education or corrective stretching common corrective stretches . Optimal movement requires addressing areas of need regularly with each week of training.

The key however is to avoid injuries in the first place. Commonly, injuries are more likely while doing household chores rather than during exercise if done correctly. What is more common with gym injuries is a lack of understanding of the exercise, the load on the body, correct form and inappropriate changes in load and intensity (see more at correct methods ). Over training, sleep deprivation and dehydration are other big factors in injury management. Over training can be avoided with appropriate rest between sets, proper nutrition, adequate sleep and cycling training with an active recovery week. An active recovery week is one in which you still do things at the club or outside, but take a break from the formal program to give your body a chance to adapt and heal. See more on the signs of over training at when am I overtraining . Regarding sleep, eight hours is the gold standard. I am far from a sleep expert, but I can tell you that a lack of sleep decreases the amount of time in REM sleep and decreases growth hormone production in your body. This hormone is needed from healing and recovery post exercise. YOU need this to recover! See more about sleep with some good links at get more sleep . Getting enough water can be a challenge for many of us. We think we are drinking alot of fluids, however, look out for those with caffeine as this acts as a diuretic and will dehydrate you quickly when combined with exercise or warm weather. Always push more water if you are drinking caffeinated beverages. A standard rule of thumb is to divide your body wt by two and that is the number of ounces you need at a minimum. Getting adequate electrolytes is also key to good hydration. For more on electrolytes see electrolyte education .

That is all for now! You know where to find me if you have questions please send them to brian@optimalhealthperformance.com or visit www.optimalhealthperformance.com .

"Lean in 13" Carb Cycling Program

2011-10-25T09:36:00.000-05:00

So now you have done the 24 Day Challenge, now what? The results we are seeing are in some cases incredible. Out of the last 23 people that did the "24 Day Challenge", I would like to share some totals with you. Total pounds lost-170, total inches lost-259. So, the average across men and women is 7-8lbs in 24 days.   I have to say I am impressed with what is happening with folks that stick to the program!

If you have been brave enough to take the first step to changing your nutritional habits and possibly your life.. then the next step is "Lean in 13".   What the heck is this??? Right?   Well, most of us are carb addicted emotional eaters that lack the control we need to get lean, stay lean and live a vital active life.

As I have eluded to in my previous blogs it is not that you can not have carbohydrates, it is more about how much in a given day, week or month.. (i.e. "Lifestyle"). See the "Fueling for Performance vs. Weight Loss" post earlier this year.

The "Lean in 13" plan involves a plan that is easy to follow and very manageable. I have seen a number of my clients who have struggled in the past do very well following this plan when they stick to the plan. Lean in 13 involves eating real food 80% of the time with a couple of supplement suggestions.   The "Fuel" days allow for you to eat carbs a little more generously. However, the "Burn" days are days that carbs are limited. See more at these links Burn\Refuel .   Once you understand the Burn vs Refuel then it is time to just follow the calender and food suggestions given at this link Burn\Refuel Calender .

As compared to the "24 Day Challenge" (again see previous posts if unfamiliar with this program) there is only a couple of supplements suggested. I would suggest using the MNS C Pack see link at C Pack . This will help support basic nutrient needs and cut down on cravings. The other suggestions would be to use the meal replacement shakes Shakes when you do not have time to cook or make meals. The snack bars are also a good choice to add protein in the pm low cal snack at 140 calories.

Most of us spend more on lunch and a latte each day then these suggestions will cost you per month. With a small change on prioritizing your spending will allow you to keep your budget in check and be successful in improving your health and lifestyle.

You can change how you approach your health, your choice and your responsibility. Let me know if you need help or have questions on this plan or others. Contact me at brian@optimalhealthperformance.com or call 612-251-5142.

Wake Up!

2011-09-29T07:56:00.042-05:00

Did you know that lack of sleep is one of the leading things that limit or slow weight loss? Recently, I have been reading a great book by Dr. Amen, "The Amen Weight Loss Solution". In this fairly in depth book Dr Amen goes on to explain the effects of insomnia and or sleep deprivation. This lack of quality rest impacts cortisol levels amongst other things. Cortisol is a hormone that is needed, but only to a point. To much cortisol actually causes insulin resistance and and decreases your ability to burn stores of body fat. It also has an effect on the pre-frontal cortex of the brain that impacts the choices you make regarding food and other lifestyle choices. Actually, you will store more of your sugars as fat when this is the case. So, the first step is to figure out why your not sleeping enough. Some reasons may include:

1) trading work for sleep
2) trading play (fun) for sleep
3) mental health
4) negative stress's in your life
5) pain
6) lack of melatonin
7) see others at:Symptoms of sleep deprivation

You can find resources to assist you in getting a deeper more restful sleep. Find information regarding these resources at Sleep aid CD . Another thing that can be helpful is regular use of supplements that contain melatonin and Valerian. One such product is call Sleep Works. You can read more at Sleep Works . Read more details and compare.. You can purchase sleep works at Get my "Sleep Works" Order Sleep Works

Not only are you more likely to store and burn energy regularly, your body will also produce more human growth hormone when your getting 6-8 hours of sleep and at least 4 hours or more of uninterrupted sleep. Preferably 6 or so of uninterrupted sleep is better yet.

If you feel you need a more comprehensive evaluation you should seek help at a clinic. I recommend this one for our local area.. http://applevalleymedicalcenter.com/sleep-center/

"Throwing in the towel?"

2011-09-15T07:29:00.003-05:00

Are you "throwing in the towel"? Some of you might ask what does that really mean? Well, in boxing terms it means you are acknowledging defeat or giving up in the face of defeat while lacking hope. Are you giving up on a healthy life? What decisions are you making that will effect your future health. Are you 1) getting a regular physical, 2) eating enough veggies every day? 3) getting your protein you need? 4) feeding your soul as much or more than your mouth?, 5) getting enough exercise?.

Oh I know the excuse train can be a mile long ... right? I am as guilty as anyone at times. Why?

In the world today I constantly hear conversations about "change". The conversation goes something like this..." I am so sick of (plug in your complaint), I wish they (whoever they are) would do something about it.

First of all if you have a lack of hope in life I might suggest some spiritual soul searching. There is hope out there, we need to know where to look for it, find it and leverage it in our life.

Second, here in this lifetime the only one that will make a decision or series of decisions to change your life is you! This may mean something with work, home, family, health, fitness, or other (you name it).

I have had times in my career and life when I have felt as though my back was against the wall. I barely made enough money to put some kind of food on the table and keep gas in my car to get to work. I lived in an apartment that was practically smaller than my bedroom when I lived at home with my parents in high school. I could not find work in my profession of choice, I had people telling me you can not make a living doing "that". That would be "Personal Training" (The best possible profession in the world).

I leaned on a couple of things to keep me fighting for what I wanted. The first was faith. You have to have faith in something other than humanity or the earth! You need something that fills your heart and your soul with a zest for life a purpose for each day. If your lost here, talk to me and I will send you to some people who can help!

Looking back, by experiences with athletics throughout elementary school, high school and college also had a significant impact in my life. By the way, a huge thank you to my parents who supported me and took me to my practices, paid the fees and came to my games etc..   Here are some things it taught me, 1) hard work pays off, 2) discipline gets results, 3) when your losing you do not quit, 4) learn from your mistakes and leverage it in the next game, 5) commitment to the team or the cause matters.

Ultimately, you have a choice to make when your back is against the wall and the dark elements of life are swinging at YOU! You can block, punch, kick and fight for your future or you can let it kick the sh....(bleep) out of you.  Will you lay there and get beat to a pulp? Let the negative things in the world and life drag you into despair? Eat crap all day, never take time for yourself to exercise, close the mouth to your soul and continue to feed your gut.

I say FIGHT!

Know someone who needs to learn how to fight back? Is it you? Throwing in the towel is not what I do. I love helping people keep the fight going! Do you need a jump start back into action? Call me now. The time is not going to get more flexible, finances in today's world may or may not change, stresses of life will keep on coming! The difference is throwing a block and fighting back! See http://www.optimalhealthperformance.com/ for contact information.

Benefits of Foam Rolling!

2011-08-07T15:43:00.001-05:00

Foam rolling and self myofascial release has been around for quite some time. The roots of using foam rollers for exercise related uses was in physical therapy. Dr. Moshe Feldenkrais a physicist actually is credited with using them for exercise or therapeutic related activities. He actually started out with wooden rollers in his practice and in 1972 was introduced to foam rollers while in the U.S.. Personally, my first exposure to the roller was around 1993. My employer at the time sent me to a course on proper use of the device in therapeutic settings. This course was taught by some of the leaders in this area at the time. It was there that I learned the application and indication for using foam rollers. Indications for use of a foam roller for exercise or self myofacial release are:
1) decreased range of motion
2) decreased strength
3) decreased balance reactions
4) decreased coordination
5) decreased endurance due to pain or tension
6) decrease proprioception
7) decreased flexibility in myfascial and scar tissue
8) decreased nervous system function
9) decreased neural flexibility.

Contraindications are:
1) increased pain after use
2) dizziness\nausea
3) ringing in ears
4) extreme fear of use for fear of falling
5) use of roller with out proper instruction
6) do not use directly on inflamed joints
7) do not use if your currently taking prescription blood thinners
8) do not use without Doctor approval if you have a connective tissue disorder (i.e. Lupus, etc.)

Below are a few of the most commonly used self myfascial techniques for relieving tension in the thighs and hips. This commonly helps to manage or reduce symptoms of lower back pain.

#1 Illiotibial Band ( scan rolling slowly up and down side of thigh, once you find a tender area hold for 20-30 seconds.

# 2 Gluteus Maximus, again scan while seated on the roller. Sitting in a figure 4 position and rolling the pirformis and glute areas can make a significant difference in reducing back stiffness.. again hold for 20-30 seconds in each tender area. You should not get referral pain going down your leg. Any discomfort should be limited to the area of pressure.

# 3 Adductors (inside of your thigh). This area can commonly develop trigger points and tension with chronic lower back pain, hip pain, knee pain. Again, scan and find tight rope like spots and treat them with direct pressure for 20-30 seconds.

Benefits are that of decreasing tension in the areas your rolling and doing trigger point release on. By decreasing tension you will in effect improve circulation, improve nutrtition to muscle and surrounding soft tissues, decrease tension in your joints and muscular system creating more efficeint motion. Ultimately easing wear and tear on the body and ideally decreasing pain.

If you have questions please contact us at Optimal Health and Performance, LLC. You can get your foam roller or trigger point management kits at "Get My Kit Here"

30 lbs Down -Perseverance Pays Off! - Interview

2011-06-03T12:26:00.000-05:00

This is an interview with Eleanor, a client I have worked with now for some time. She has gone through an incredible transformation and I felt sharing her thoughts with you would be valuable.

Eleanor has been a member at LifeTime Fitness since around 1992 and has had 4 different personal trainers during that time. Early emphasis was on fitness. This included one hour weight training sessions and cardio. Goals were to loose weight, be more tone and so on. Part of this was to eat 5 meals per day as opposed to three meals per day. I thought I had a great master plan. However, it was not working.

Where have your struggles been?

Even though I was exercising I continued to gain weight! Chronic foot pain made me make poor decisions daily related to what I ate for meals and snacks. I tried other nutritionally based weight loss programs, these all seemed to be more shame driven. They wanted to charge me more money for gaining weight, but yet they could not teach me how to change. I was not learning how to eat differently or educating myself.

When did things change?

With a visit to my doctor, we discussed in summer of 2010 that I was classified as obese. Over the last couple of years I had two different surgeries on my feet and was unable to exercise at the same level as before during the previous years..

How did this feel?

I was shocked, embarrassed and sad. I put a stake in the ground and said "NO MORE".

What worked?

I worked daily and weekly using www.fitday.com to hold myself accountable. My daily intake has changed incredibly. One of the biggest changes was limiting my carbohydrate intake and secondly holding myself accountable with how many calories I eat each day.

I learned how to eat nutrient dense foods like deep colored vegetables, quality protein from whole food sources. I still allow myself to have a treat on occasion at special events.. but keep this only on rare occasions.

When trainers had suggested eating 5 times per day, I did not understand what I should have been eating. Not until my last trainer (Brian Waldo) did I understand the finer points as to what the snacks should consist of on a daily basis.

Was age a factor for you?

For me it was not a factor. However, I hear all the time that gaining weight happens to women as they get older. It may be true, but we do not have to accept it!

What changed for you or what do you notice?

I feel very good about what I accomplished. Socially, I take food with me if I know good choices are not there. I also will choose not to go to certain events or restaurants. I have had some of my friends mention how I look healthier! I have noticed some of my colleagues and friends making healthier choices when we are together.

What are the negatives?

Some think or say, "Oh your so good" sarcastically. But I realize I have made a good lifestyle decision that has changed my life. Also, eating healthy is more expensive and at times not as pleasurable.

When did you first take note of success?

About two months after really holding myself accountable I noticed real changes! In a January of 2011 visit to my doctor, I was no longer classified obese in my medical records and had lost 30 lbs. With continued limits because of my foot condition. I feel more agile. I no longer feel like making healthier choices is a burden or that I am missing out on anything! Instead I am gaining life, energy and wellbeing.

If your were to make reccomendations to someone struggling with thier weight, what would they be?

1) Losing weight does not happen over night, be patient
2) Eat real whole foods
3) Be committed for the long haul
4) Use a tracking program to monitor your behavior
5) Drink adequate water
6) Do not do this alone! You need someone to hold you accountable. A friend or possibly a personal trainer if you can do it! Choose somone who can be honest with you and will stick with you over the long haul.

960 Calories in a Kids Meal?

2011-05-18T12:52:00.000-05:00

Sticking with the theme of my newsletter this month, I hope your taking time to look at what is in the food your giving your kids. Don't get me wrong, I take the kids for ice cream and allow some fun treats here or there. But, if your doing a fast food stop 3-4 nights per week you have a problem to solve. The first problem is that many kids meals contain a crazy amount of calories (i.e. a Burger King Double Cheeseburger , kids fries and small Coke-960 Calories,). The calories alone are excessive for most kids. Be aware and take steps to change.

The first step is planning. Start on Saturday or Sunday and get your chow for the week. Find some healthier choices for sandwiches, fruit and a few veggies. Nix the juice boxes any more than 1 per day. Have fresh apples, pears, oranges, tangerines and others available for a quick snack! If you have a child who is struggling with weight, the issues can be difficult. Be sure to encourage activities they enjoy. If not an athlete, do not force them to play sports. There are many other recreational things you can do with your kids... such as 1) ride a bike on one of our wonderful trails here in the Twin Cities, 2) go swimming, 3) go for nature hike, 4) roller blading, 4) Ice Skating, 5) paint balling, 6) skateboarding, 7) free running, 8) jogging and many others!

So set your plan and work it! Looking for some healthy vitamins for kids and or snack bars? Look at Healthy Options

Take the 24 day Challenge!

2011-04-25T09:55:00.048-05:00

Are you sick of working out and not losing weight? Do you want results yesterday? Maybe you want to kick start your program? I would like to share a system of losing weight that ends with a lifestyle change! Are you ready to change your lifestyle? Are you ready to live differently? This 24 day challenge will utilize a system of eating real food, assisting with supplements and exercise to get you to your goals. No more excuses, just results!

This program typically produces 10lbs or more of weight loss and 9-12 inches during the 24 days! Would that be worth around 10.00 per day?  I know some people spend this much in one stop getting coffee and a treat that goes to places you don't want it go in the first place. Instead of spending your money on something that takes you backwards, invest your money on something that gets you going in the direction you need to go!

Here is how it works! This is what you need:

Days 1-10 Cleanse Phase

The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you may enjoy weight loss as well!*

Days 11-24 Max Phase

Give your body the best tools you need to achieve your next weight management goal during days 11-24!* This phase will provide optimal nutrients to support a healthy metabolism and control cravings for junk!

Supplements Needed for Metabolic Cleanse and Support
Add in (Probiotic Restore) "If your not regular with bowel movements!"
(Need 1 bottle)
Herbal Cleanse-Citrus: helps to cleanse and detoxify your body.*
(Need 1 kit)
OmegaPlex®: essential fatty acids for increased overall wellness.*
(Need 1 bottle)
AdvoCare Spark®: nutritionally-advanced energy*
(Need 2 boxes)
Need Meal Replacement Shakes (Chocolate or Vanilla)
(Need two Boxes)
Add Catalyst for maintaining Lean Body Mass -
(Need 2 bottle)
Metabolic Nutrition System (MNS®): Max C+ (appetite control kit)
(Need 1)

VIEW PLAN for first 10 days at Ten Day Plan   YOU NEED TO PRINT THIS OUT!

VIEW PLAN for Phase 2- Days 11-24 YOU NEED TO PRINT THIS OUT!

Take a before and an after picture. Be sure your torso is visible and you can appreciate your changes in the next month! Do not wear a bagging shirt or shorts for this picture.. Be real! Take your measurements and log them on this log sheet My Measurements YOU NEED TO PRINT THIS AND DO IT!  I WANT TO KNOW ABOUT YOUR RESULTS!

Next you need to purchase your 24 day supplement package to get going. To get your 24 Day Package see
Get Supplements Here!

Finally, I want to hear about your results! Email me at brian@optimalhealthperformance.com and tell me your story!

What is your choice? -my rant

2011-04-06T13:06:00.000-05:00

Over the last 20 years or so of working in the health and fitness industry I have seen some many people make poor choices.   We make decisions every day about what is a priority.  Excuses I commonly hear from clients are things like; 1)"I really need to clean my house first", 2) "My kids come first, so I can not go to the gym or workout", 3) "I am so exhausted from work.. I just can't do extra stuff", 4) "there is no time", 5) "pain always come back when I workout", 6) "the government can't tell me what to eat", 7) "if I eat donuts everyday.. that my choice..it does not effect anyone else but me", 8) "no one cares", 9) "I run every day, so I don't worry about what I eat", and 10) "it must be genetic!".

So I have some responses for these excuses. Some of my responses may be harsh.. but I am the first to admit I am not perfect and reflect on some of these issues myself everyday.

1) Really, you need a clean house before you need a healthy body. Well I have news for you. Barring a fire, natural disaster or extreme circumstances.. your house will be there in 20, 30, 40 years.. you may not!

2) Hey, I love my children. They are a gift from God as far as I am concerned.   However, I need to set an example for my children about the priorities in my life. Why do you think over 65% of kids in school today are overweight? Is this rocket science? I do not think so..   Take them with with you, involve them, make it fun and you both will be happy.

3) Exhausted, I know all about that... I get up at 4 am 5 days per week and work until 4 most days, I still workout 4-5 days per week and make time in my day for it! Go to bed at at decent hour and get up early. The energy will be there when you get moving. You will be awake when you get to work and probably drink less coffee to boot!

4) Ah.. sweet "time". I know people who work 12 hour days, work weekends and still manage and prioritized time into their schedule to workout and eat healthy. This is just a poor excuse and don't use it!

5) Pain, of all excuses this one may have the most merit. No one enjoys pain. I have seen some pretty amazing people in my days as a trainer. I have to say if there is "will" there is a way.  If your in this boat, keep trying and some help! Seek more advice if needed at http://www.optimalhealthperformance.com/LP_corr_exercise.html

6) Well the government is working on that, and guess what.. if we would make responsible choices on our own we would not need to be told what to do. It is a bit like being a teenager and wanting to be treated like an adult, but not making better choices like an adult. Wait a minute??? Not me.. Not you.. right? Just make a responsible choice and encourage others to do the same.

7) I have news for you.. our behavior does in fact effect everyone else in some way. Adult onset Diabetes is quickly rising to the top as one of the biggest epidemics in world history. This is driven by poor dietary and lifestyle choices Americans are making.    This expense is ginormous.. is that a word? "Huge" that is a word. We all pay for it now and you will be paying more for it if we do not change.

8) Well, I care! Your maker cares.. You should care! Oh and somewhere, someone else does care. Reach out and get help. People may care about you, but in today's politically correct world and our ever persisting effort to not offend anyone.. they may not tell you.

9) So your active, hey that is great you have gotten 50% of the deal. You probably actually enjoy exercising! The other 50% is tough. This involves discipline, effort, planning. Can you do better? I know I can. Will you join me?

10) Genetics.. well, again in the rare circumstance you do have a genetic issue that limits your success with exercise and diet, you probably do have some struggles. However, you can manage things and get better results than you think when you really put your mind to it!

Do you need help? Do you know someone who does? I guarantee I care, and will do all I can to assist you! But before I can help you, you need to help yourself! Make your health a priority. You can reach me at brian@optimalhealthperformance.com or see more at http://www.optimalhealthperformance.com/ .

Are you getting enough sleep?

2011-03-18T16:11:00.000-05:00

A good nights sleep is a rare commodity for some. There are many of us that struggle with sleep for a variety of reasons. Often times in today's world we chalk up poor sleep to stress. That is stress we perceive as negative stress. Bills to pay, kids to get to games, events, concerts etc... We just think we have so much on our mind that we can not sleep! Well, that can certainly be the case at times. However, many individuals that suffer from sleep apnea or poor sleep do not even realize they have a problem. Signs or warning signs of having a sleep related condition are the following:

1) loud snoring
2) someone observed you stop breathing
3) awaking with a headache
4) not being refreshed by sleep
5) tired all the time, you always feel exhausted.

If you think you might have a problem, you owe it to yourself to get a sleep study done. Locally there is a great clinic at the Apple Valley Medical Clinic, Apple Valley, MN. You contact them by looking up the center at Apple Valley Sleep Center.

Poor sleep will be the first thing to limit your ability to lose weight, recover from an injury, improve your performance and or overall health. You should awake feeling refreshed having slept 7-8 hours. This will optimize your bodies ability to heal and generate the hormones needed to heal and recover from your active lifestyle. When in doubt, go find out!

Ration Resistance Training

2011-02-11T05:46:00.000-06:00

While aerobic training is always a great way to raise your heart

rate and burn calories, resistance training should not be

attempted on a daily basis. Your muscles need time to recover

and to rebuild in between each resistance training session. Make

a habit of giving your body at least one day to recover after

hitting the weights!

Sleep Is Key!

2011-01-26T21:31:00.000-06:00

Did you know that sleep is a vital component for weight loss?

A study done at the University of Chicago concluded that

people who got less than four hours of sleep actually had

increased levels of the hormone cortisol and insulin—which are

linked to a difficulty in processing carbohydrates. Tonight go to

bed early, and wake up slimmer!

Go Raw!

2011-01-19T08:42:00.002-06:00

When it comes to your fruits and veggies always choose raw or
hardly cooked. Raw fruits and veggies contain the most
nutrients and also require more calories to digest! Raw veggies
contain all of the digestive enzymes needed to fully digest
and absorb the available vitamins and minerals.

See more on healthy recipes at http://www.optimalhealthperformance.fitpromag.com/

Eat Fresh! No this is not a subway commercial... -Brian

Straight Up, This Is What Matters!

2011-01-17T21:03:00.000-06:00

Losing weight seems anything but simple! With all of the

trendy diet plans and new workout fads it is easy to become

confused. The good news is that the meat and potatoes of

weight loss have not changed over the years. It all boils down to

Calories In and Calories Out. Too many Calories In, and you

will gain weight. Extra Calories Out and you will lose it. Keep

in mind that 3,500 calories equals one pound and every itty

bitty calorie counts!

Shake It Up!

2011-01-13T07:54:00.000-06:00

Ever find yourself in the same old rut when it comes to your

workouts? Doing the same workout over and over is not only

boring—it also slows down your results by not giving your

muscles a chance to recover. Alternate your exercise routine,

for example take a Pilates class on Monday and then lift

weights on Wednesday.

Fueling for Performance vs. Weight Loss!

2010-10-13T21:02:00.000-05:00

"How should I be eating?" . This is probably the most common question I get on a weekly basis. Even with all of the information out there on healthy eating, I find there is still confusion regarding standard healthy nutrition practices. After 20 years of working in health and fitness, this confusion continues to be the most frustrating for clients. Questions regarding: Should I detox? Should I be eating low fat? Low carb? Gluten free? High protien?

There are arguments presented for almost every approach noted and then some. One distinction that we need to talk about is eating for performance versus weight loss. Can you do both? What is optimal for your health?

Performance

What does performance mean. Well, to me it means you train for a specific event (biatholon, triatholon, running race, recreational or school related sports).

Weight Loss

For this category, you might run a race.... however, you're not worried about how fast you run it! Your focus is on losing weight. All the activity you do is done with the goal of burning calories.

Energy for Performance

The majority of energy for performance comes from sugars (carbohydrates) stored in the muscle, blood stream, liver etc. or fat for the most part. The body is capable of turning protein into carbohydrates, however this is a long inefficient process. Carbohydrates stored in the muscle or blood stream are primarily utilized for any activity over 10 sec up to a number of minutes. Anaerobic activities such as high intensity exercise, sprints, weight lifting, or others draw a lot of carbs for energy. The longer the duration, essentially the higher % of fat is typically burned. If someone has or is starving their body and is in ketosis then we have a different situation. Basically, carbs are king for those looking to optimize performance. In Nancy Clark's book Sports Nutrition Guidebook she lists the following as a guideline for carb intake divided over 3 meals or more per day.

Body Weight                        g\day
100                                          300-500
125                                          375-625
150                                          450-750
175                                          525-875

Balancing your calories with ample protein and healty fats is also recommended in a healthy eating plan for an active person looking to compete!

Eating for Weight Loss

Well this is a can of worms! Some of the basics of course that are undeniable are: 1) you can not eat more than you burn, 2) junk food needs to go (pop, chips, candy, sweets, etc.. in case your wondering), 3) adding ample servings of vegetables and some fruit is critical.    I do advocate for tight control of carbohydrates in the case of the weight loss achiever!   Making wise choices as to when and what type of carbohydrates you eat is key. Eat more of squash, yams, sweet potatoes, deep colored vegetables, and whole grains. Keep in mind that 1 gram of a carbohydrate is equal to 4 calories. Your planning should include around 40% of your calories in the form of carbohydrates.   Be sure to eat ample carbs after a workout or exercise class.   For most folks they can take the numbers above and shoot for roughly half of that listed as a range for carbs for the day!
Keep in mind if your having headaches, loss of sleep or feeling anxious, you may need to eat a few more carbohydrates. Of course if you have diabetes or other medical condition you should seek advice specific to your lifestyle.  Good luck with your goals!

Need help: see http://www.optimalhealthperformance.com/ or brian@optimalhealthperformance.com

October 19th Seminar

2010-09-28T07:08:00.000-05:00

I am pleased to announce Chad Schwartz MS, RD, CPT will be our guest speaker on October 19th. The topic, "Sports Nutrition for Parents". Fee 10.00

Do you have a student athlete? A wrestler, swimmer, basketball player, other??? Give them the energy they need to perform optimally.

612-251-5142.

What is Wellness?

2010-09-25T10:41:00.000-05:00

Wellness is generally used to mean a healthy balance of the mind, body and spirit that results in an overall feeling of well-being. It has been used in the context of alternative medicine since Halbert L. Dunn, M.D., began using the phrase "high level wellness" in the 1950s. The modern concept of wellness did not, however, become popular until the 1970s. A more academic definition of wellness encompasses seven key areas of focus. These areas include mental, physical, financial, family, social, career, and spiritual aspects. Wellness implies a balance between all of these areas in your life. The "Wellness Wheel" below depicts having such balance within each area. Without the balance of health in each area, the wheel does not turn efficiently. In some cases, it may totally disable one's life for a time. Most wellness programs, therefore, focus on employees or individuals as a whole, structuring programs that balance all seven spokes of the wellness wheel.

A quality wellness program will establish/offer connections when needed to improve unbalanced areas in one's life. Quality programs will be confidential and focused on getting your wheel to roll smoothly.

New efforts are being made to reach organizations big and small across the country. It is a well known fact that due to economic stresses, growing job uncertainty, spiritual unrest due to turmoil around the world... that we need some help at times keeping our wellness wheel turning smoothly.

Check out www.tacticalhealthandwellness.com for more information on how your business or company can get started on a plan for keeping your wheels turning!

Up Coming Events at Renegade Studio

2010-09-24T09:27:00.000-05:00

You're Invited

Send to a Neighbor, Family or Friends!

Tues October 19th, Sports Nutrition for Parents 7-8 pm

Saturday October 23rd Fire Fighter\Police Kettle Bell Boot Camp 9AM 10$ fee with proceeds to Gillette Childrens Hospitals

November 16th, Kettle Bell Intro Class, 7-8 pm

Saturday November 20th, Fire Fighter/Police Kettle Bell Boot Camp 9AM, 10$ fee with proceeds going to MAD DADS of Minneapolis!

November 30th, Myth Busting Fat Loss Seminar, 7-8pm

Saturday, December 11th, Fire Fighter/ Police KB Boot Camp, 9AM, 10$ fee-proceeds to go to Toys for Tots!

January 4th, 2011, New Years Melt Down Weight Loss Seminar, 7-8pm

Location at Renegade Personal Training and Fitness, Eagan

PLEASE register with Brian Waldo at

brian@optimalhealthperformance.com

612-251-5142

Joint efforts of; Optimal Health and Performance, LLC, Renegade Fitness and Personal Training, LLC, Cross Train PT, Personal Health & Fitness with Mike and Tactical Health and Wellness, LLC

Fat Burner Video Strength Workout for July\August

2010-07-19T20:45:00.000-05:00

Work out of the Month

Try this for a great fill in FAT BURNING WORKOUT!

Beginners use moderate weight and repeat each exercise in circuit fashion 3x12 reps

Intermediates use a challenging weight and use 3x 15 reps

Advanced use a challenging weight and 3x20 reps

ENJOY!

Slip-Slip Sliding Away?

2010-07-18T21:20:00.002-05:00

When I was on vacation earlier this summer, I watched a documentary about Jack Kevorkian. This was weird for me in that I work every day to assist people in living with a higher quality of life. So in effect what I do, as I see it, is the opposite of what Dr. Kevorkian was doing for his patients. His ideas surrounding assisted suicide and the ending of pain and suffering through ending life is the inverse of my helping people reduce pain to gain further quality of life. An enriched life. His arguments are ones of choice, dying with dignity, being humane, limiting pain\suffering and much more. What really struck me while listening to his interview and the passion he had about this area is that we make choices every day (on a different level of course) regarding our dignity, our suffering, and treating our bodies in humane manners!

What choices are you making? Are you making choices now that are going to reduce your pain, your suffering, and your overall stress in life? I hope so! My passion is to help guide you in positive directions in your life, encourage you to think about balancing life's challenges with a fit, strong, healthy, and positive attitude.

We must realize that we all have a choice. We have a choice to slip, slip, slide away from our health, relationships, careers and lives.. or we can choose to make a concerted effort to change. To resist the compulsive behaviors that are cast on us every day through the various media out there. Choices to establish goals and live a vital, directed, purposeful, active and spiritually enriched life are in front of us every day! The time to act is now! Write some goals, go for a walk, eat healthier, care for your family, go for your goals!

Change it up!

2010-06-09T20:23:00.000-05:00

Are you thinking about making a change in your health and fitness plan? Maybe you exercise regularly, however, are not thrilled with your results? Changes to the types of activity you do each week can be good. You may need a physical change and or a mental change to get to your next milestone. For many people this is a time of year when getting out and enjoying the outdoors can be a great way to stay active and continue your fitness! Some ideas of alternatives that can be great outdoor activities that most people can do are:

1) Hiking

2) Running

3) Cycling

4) Canoeing

5) Kayaking

6) Outdoor circuit training (sprints, pushups, pull-ups, rowing, use of park facilities)

7) Walking

8) Adventure vacations (active hiking, cycling etc..)

9) Combinations of body weight exercise with the above..

The key is planning. Sit down with your summer calendar and figure out when you or you and your family can get out and experience some of the great outdoors. Fitness does not need to exist just within the four walls of a gym… This is called an “active lifestyle”.

Looking for places to go… try your activity and a simple Google search you might be surprised where it will take you. Until next time… keep moving!

Will low intensity cardio help you drop the fat?

2010-05-18T10:41:00.000-05:00

For years literature has stated in various magazines etc. that low intensity cardio will be more effective at burning fat. I have experienced seeing hundreds of people struggle with this very topic. Research definitely points to high intensity interval training as the most effective for burning both total calories and more total fat calories. A study completed by the University of Wisconsin at LaCrosse clarifies the gray areas. This study demonstrated that in two 30 min bouts of exercise, subjects in the low intensity group burned 240 calories and 96 where from fat (41%). The high intensity group they burned 450 calories and 108 from fat. So, to be clear as a percentage of total calories.. the low intensity wins. However, relative to weight loss the high intensity wins due to higher total caloric expenditure in both total calories and from fat calories!

So, once you figure out your correct zones you need get to work and work it! Your recovery days have a purpose, but if your goal is to lose weight you can not have every day be a recovery day...

STICK WITH IT, by setting effective goals

2010-05-13T12:55:00.001-05:00

Keep your program on track with quality goals! It is so easy to say, “I want to loose 10lbs”, my goal is to lose weight, get fit or be stronger. As a trainer I would encourage you to think about the gravity of your goal. In other words, why? Why do you want to loose weight? Is it just about your health?

Chances are your goals have more gravity than a focus on health. Deep down we want admiration of loved ones, to be noticed, to be there for our grandchildren or even our children! So, when writing down your goals, next to it write down why! Yes, write it down! Then put it were you can see it everyday. Use a note card if needed.

When it comes to setting quality goals follow these steps recommended by ACE (American Council on Exercise):

1) Goals should be specific
2) Break you goals down into incremental (1month, 3 months, etc)
3) Goals should be time based
4) You need to accept that this is possible! “Buy In”
5) Formally track your progress (log weight loss, nutrition, exercise etc..)
6) Develop a formal plan of action with specifics regarding how you will get to your goals
7) Keep it challenging yet attainable
8) Get feedback from someone or another source

Here are a couple more that I suggest:

1) Make this a priority
2) Discuss it with your spouse so they understand the importance and give them a role in supporting you!
3) Use a calendar for accountability
4) Determine a reward that you can have (not food) if you reach your goal
5) GET TO WORK!