Merry Christmas Everybody! Enjoy your day and remember to live, laugh, and love.
Nutrition On The Run!
Sometimes we find ourselves on the run, away from home or a kitchen and unable to prepare a high quality, nutritious meal. Places like an airport, on a road trip or stuck in traffic are often the times folks struggle with making a food choice that contributes to their health.
I’d like to share some examples that work for our family (children included) when we are on the go. The key strategy is being prepared beforehand.
- Grass-fed beef jerky (soy free, gluten free choices)
- Apples, carrots, celery sticks, sweet peppers
- Nut butters, raisins, fresh raw nuts
- Hard boiled eggs in a bag sprinkled with sea salt
- Canned sardines in olive oil
- Epic Food bars
- 90% dark chocolate
A little preparation and thinking ahead will help in avoiding a “will-power” choice and keep you working towards your health goals. Your stable blood sugar will keep you motoring along and your children will be better able to maintain focus and behavior skills.
And for the few times we find ourselves with no positive options and unprepared, we just fast. You likely aren’t going to die if you don’t eat for a few hours.
We are excited to be working with 2XL Premium Angus to offer you the best in grass fed and finished beef.
Directly from their farm in Iowa, 2XL Premium Angus will deliver to you the most nutritious, best tasting, freshest home grown grass-fed and finished Angus beef you’ll find for the price.
Order directly from our Resources > Nourishment page or click below.
Grass-fed and finished beef or any pasture (naturally) raised animal products are vastly superior to CAFO style produced meats.
The health benefits are vast and include:
- Superior fatty-acid profile (omega-3)
- Greater CLA’s
- Greater anti-oxidents
- Greater nutrient density
- Lowered toxic load
- Improved sustainabilty
- Healthier animals
Four “C’s” To Success
You must have courage in all aspects of your life, courage to face truths. Accept that you can’t control some things and focus on where you can make effective changes. Courage will help you to shift your paradigms and become the best version of you.
Open, honest communication is required. Communication with your coach, your significant other, your loved ones, and your-self is all important. Humans are social creatures. Face to face, honest, meaningful conversations go a long way to becoming the best version of you.
Compliance to change is challenging and scary sometimes. You are exactly where you are because of the choices you have made. Not by accident. Following the plan is required to validate your journey. Compliance to your changes is key to develop new habits and become the best version of you.
Stay the course. Every day is a gift and an opportunity to become a better version of you. Not every day will be your best day. Most days will present challenges. “Some days you’re the hammer, some days you’re the nail.” These are great opportunities to consistently become a better version of you.
The 15 Laws of Smart Training
Proper training with specific progressions will allow you to develop into the best version of you. When steps are skipped, omitted, discounted, dishonored or unknown your development will suffer. You will not reach the best version of you.
The 15 Laws of Smart Training*
- Train Frequently, all year round
- Start gradually and train gently
- Train first for volume, only later for speed
- Don’t set your daily training schedule in stone
- Alternate hard and easy training
- At first, try to achieve as much as possible on a minimum of training
- Don’t race when training
- Specialize for optimum performance
- Incorporate base building and peaking
- Don’t over train
- Have a coach
- Train your mind
- Rest before a competition
- Keep a detailed logbook
- Understand the Holism of training
These laws apply to all sports and types of physical development. Including running, weightlifting, body building, swimming, CrossFit, and general health and well-being; we must honor the principles to elicit the best results for your journey.
Do you honor these principles in your fitness and health journey? Does your coach? Do you have a coach?
Our professional coaches at High Definition Fitness OPEX Victor Valley honor these principles and many more to help you become the best version of you.
*Ref- Step 5: Lore of Running; 274-275, Tim Noakes, MD
6 Steps to Fat Loss…and Superpowers
Our modern western world is all about instant gratification. Our society has turned into a constant flow of never finished, always changing distractions. Distractions supported on technology and dictated by media fighting over eyeballs for no reason other than creating chaos. This situation leaves folks wanting results yesterday. Not now, not tomorrow. This leads to crash dieting, zero carbs this, my macros that, special liquid elixir, starvation, mal-nutrition…you name it and these folks have walked through our doors looking for help. Often times with wrecked metabolisms and facing an uphill trek to regain health and fitness.
We always start with the basics. The fundamentals are always the most important steps of any process, yet seemingly always ignored, discounted or forgot about. Without the basics, results will always, always be limited. What I mean is, no matter a persons’ level of success, that success in dependent upon the quality and level of development of the basics. Imagine building a pyramid. The pyramid’s peak can only be supported by the foundation. The taller the peak, the wider and stronger the foundation must be.
So let us focus on 6 basics. These are not sexy, but they will definitely lead you to becoming sexier. These 6 things always work for long-term success and should be part of lifelong journey to maintain/retain your health and fitness. The Six Steps to Fat Loss…and maybe Superpowers.
1. You got to move it, move it – MOVE MORE OFTEN
- Low intensity movement throughout your day.
- Desk jocky? Upgrade to a standing desk
- Walk at lunch and break-time
- Walking meetings
- Park away from the store and trek across the tundra of the parking lot
- Bike to the store/post office/ where ever
- Aim for 10,000 steps per day minimum
- Why? Two big reasons
- Lymphatic flow and drainage
- A major detoxification pathway
- Blood and air flow and circulation
- A major detoxification pathway
- Lymphatic flow and drainage
2. HYDRATE – Drink up! Water…the clear, clean, tasteless stuff
- What? Starting point is 0.5oz/#bwt/day (EX: 200 lb. person would aim for 100 oz./day)
- Optimal hydration levels are approximately 60% of B.W. for males, 54% B.W. for females
- Humidity, temperature, activity, timing and quality are all considerations for hydration
- Status of hydration important for muscles and blood – urine isn’t the only indicator
- Water upon waking is a great start to the day, including a pinch of sea salt for those with adrenal issues
- Liquids other than water are not optimal for hydration
- Optimal hydration means detoxification and improved gastrointestinal function
- Dehydration keeps you from operating at high efficiency including lack of mental acuity in late afternoon, increases in heart rate during simple tasks, and waking up groggy
- Proper hydration supports cellular function
- Supports weight loss
3. CHOMP PROTEIN – Your teeth are made for chewing, not smiling
A huge percentage of folks do not eat enough protein and definitely don’t chew their food adequately
- What? Generally, .8 g/#bwt/day is a good starting point (EX: 200 lb. person would aim for 160 g/day)
- Preferably animal protein. Yes, I know, not everyone agrees with this, but this is science, not opinion or emotion. Animal protein wins every time against plant protein in scientific nutrition density analysis. It’s no contest.
- Adequately chew your food. Sit down, smell and look at your food. Put away any distractions; relax and chew. Each and every bite. Chew it up good. It’s important to distinguish the difference between your mouth and a vacuum cleaner nozzle. Chewing will help you do that. Count the chews if you need to. Aim for 32 chews for each bite (chew 32…easy to remember).
- Thermic Effect of Food- protein digestion burns a lot of energy throughout the day…if you chew it.
- Repair at the cellular level from stress
- Lean Body Mass Gain- protein is the most important macronutrient for this process
- Satiety- protein and variation within protein sources is important for the balance of energy and to reduce feelings of hunger
- Adequate protein digested effectively uses energy and repairs
- Hormonal response- protein regulates hormones like glucagon that control fat storage
4. SLEEP – like a Baby should
- 7-9 hours of un-interrupted sleep
- Reduce your exposure to “blue light” throughout your day and especially after the sun goes down.
- Stop any and all stimulating activities 1-2 hrs. prior to sleep. TV, internet, Face book, texting. Try to relax, unwind, or do some easy reading (but not in your bed).
- Meditate, mindfulness practice or easy stretching helps to “de-stress” from your day.
- No eating after 8 PM.
- Bedroom must be COMPLETELY DARK, and COOL. No ambient light at all. Alarm clocks under something or inside a drawer, curtains blacked out, and all lights covered over with tape or something. (except during 1 day before and after the full moon)
- White noise
- Allows for proper recovery, growth and repair of your body’s natural systems
- Brain detoxification
- Supports healthy blood sugar regulation
- Protects against sugary, convenient “unhealthy” food choices
5. SUNSHINE exposure – the good Sunny D
- Minimum 15-20 minutes of sun exposure per day
- 30-40% of bare skin exposed
- Allow sunlight directly to your retina
- No sunglasses
- Morning time is the best time
- Increase exposure by gradient means
- A slow steady linear progression of more sun exposure increases melanin production naturally building your protection against over-exposure to the sun. aka-sunburn
- Vitamin D production, you’ll likely die without it.
- Helps to balance your circadian rhythm with the sun and moon
- You may get a tan
6. STRESS – balance the teeter-totter
- Do something you love everyday
- Play for a few minutes everyday
- Adopt a healthy evening ritual to improve you sleep (see above), you’ll de-stress too
- Re-frame your “perceived stress”
- Shift your paradigm to what is stressful
- Change negatives into positives
- Eustress = positive (healthy) stress
- Parasympathetic nervous system can function (rest and digest)
- Distress = negative (unhealthy) stress
- Sympathetic nervous system (flight, fight, freeze)
- Balance (it’s always this) is essential to improved health, fitness and fat loss
Here at High Definition Fitness OPEX Victor Valley, we have been providing exclusive individually designed programs for nearly three years. Along the way, we’ve fiddled with how we explain the differences from our philosophies and implementation of health and fitness relative to others within the fitness industry. Sometimes we nail the explanation, other times we fumble. You’d think if we explained it to one person, we’d just repeat that explanation to each additional person and they would clearly understand. Not always…
Here’s a neat little video illustrating how we help you improve yourself.
It turns out, often the explanation requires an individual approach. Yes, we could repeat the same thing over and over exactly the same way, using the same words. But folks learn differently. Folks hear what they want to hear. People show up with preconceived prejudices or habits or experiences from all the things they have or have not done in their life. The internet and media is flooded with misleading and half true “health” and/or “fitness” advice. And we as coaches have our own biases and challenges to overcome.
“Fitness” means different things to different people. And “healthy” is a spectrum also. We asses your health and fitness in a “relative” manner. This ensures that we are always coming from a place of “truth” and helps with realistic outcomes.
The bottom line is this, we are a place of health and fitness professionals working to help individuals improve themselves in a balanced (holistic) fashion. Whatever your background, where ever you are coming from, if you are really ready for change, if you want the best fitness coaching from coaches who care about you long-term. If you need guidance with or want to posses “fitness as a way of life”. We are they place for you.
Why Regular Sun Exposure is Healthy
Looong days, short nights mean it’s summer time around here. When it’s hot out folks are either laying out for hours working on their tan or hiding out all day inside with the air conditioner. Neither of these practices are healthy. The idea, again, is balance between them.
Our planet orbits that red fireball up there in the sky. This daily ritual helps to regulate many systems that occur in our environment including our sleep cycle. Sunlight early in the morning helps balance our circadian rhythm improving sleep and recovery from exercise and life stress. Another benefit of responsible sun exposure is the natural production of Vitamin D.
Vitamin D plays a significant role in our health. Low levels of Vitamin D are associated with a host of health concerns*. In short, if you have a symptom of X, and your Vitamin D level is low, raising your level of Vitamin D will likely reduce your symptom(s). Vitamin D is tremendously important.
But how much sun exposure is the right amount? Great question that has no exact answer. The correct answer is just enough but not too much. Riiiiight…I know. Lame, vague answer. But it’s individual.
We each have different tolerances to the sun. Skin pigmentation also plays a role. In general, the darker a person’s skin is, a longer exposure time is required to produce the Vitamin D, and the greater natural protection against skin damage. The lighter the skin, the less time required for Vitamin D production and less natural protection.
Health and fitness are more than just “going to the gym”.
Our professional coaches work with you to develop your own balanced program to become the best version of you. We’d love to help you reach your health and fitness goals.
*Ref- Vitamin D3: Holick MF. Vitamin D: importance in prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr 2004:79(3):362-371