Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Living your best life with a neurological disease can feel like running a marathon with a backpack full of bricks. But here’s the secret: it’s not about pretending the backpack isn’t there. It’s about learning how to carry it with strength, grace, and sometimes even a sense of humor. Let’s talk about thriving, not just surviving, when life hands you a neurological curveball.

First Things First: Redefine “Thriving”

Thriving isn’t about doing it all or being perfect. It’s about finding what makes you feel alive and leaning into it. Maybe it’s as simple as getting outside for some fresh air every day or connecting with a community that understands your journey. The goalposts might shift, and that’s okay. Success is a moving target, and that’s true for everyone—diagnosis or not.

Mindset Matters: Be the CEO of Your Health

When you have a neurological disease, managing your health can feel like a full-time job. The key is to think of yourself as the CEO of your well-being. That means:

• Building a strong team: Your doctors, therapists, family, and friends are your board of directors. Choose people who respect your goals and listen to your needs.
• Setting boundaries: Learn to say no to things that drain your energy. Your health comes first, no guilt required.
• Investing in self-care: From prioritizing sleep to eating brain-healthy foods (hello, leafy greens and omega-3s!), small daily actions add up.

Movement: Your Superpower

Physical activity isn’t just good for your body; it’s medicine for your brain. Tailor it to your abilities—a walk around the block or resistance training. The goal isn’t to become a triathlete (unless you want to!), but to move in ways that feel good and help you stay strong.

Nutrition: Feed Your Brain

Your brain loves consistency and quality fuel. Stick to whole, minimally processed foods that support cognitive function and reduce inflammation. Think:

• Healthy fats: Avocados, nuts, olive oil, animal fats
• Powerful proteins: Beef, fish, and offal
• Complex carbs: Leafy and root vegetables
• Hydration: Never underestimate the power of water and electrolytes for your energy and focus

If your condition makes eating or digestion tricky, consult a Health Coach to find what works best for you.

The Power of Connection

Isolation can be one of the toughest parts of living with a neurological disease, but it doesn’t have to be. Whether it’s joining a support group, reconnecting with an old friend, or even engaging in online communities, connection can bring a sense of purpose and belonging. Don’t underestimate the power of sharing your story and hearing others’—you’re not alone in this.

The Art of Resting (Without Guilt)

Listen, rest isn’t just about doing nothing. It’s about recharging. Schedule downtime like you would a meeting or an appointment. Learn to differentiate between productive rest (naps, meditating, reading) and mindless distractions that leave you feeling more drained.

Celebrate the Wins—Big and Small

Did you make it through the day without losing your cool? High five. Found a new recipe that’s easy on your system and tastes great? Victory. Learned something new about your condition that empowers you? That’s thriving. Celebrate every step forward, no matter how small it might seem.

Keep Learning and Adapting

Neurological diseases often come with uncertainty. That’s why curiosity is your best friend. Stay open to new treatments, tools, and strategies. Advocate for yourself, ask questions, and don’t be afraid to seek second opinions if something doesn’t feel right.

Final Thoughts: You’ve Got This

Thriving with a neurological disease isn’t about denying the hard stuff—it’s about finding your way through it. It’s about resilience, creativity, and the willingness to adapt. Some days will be harder than others, but each day is a chance to write your own definition of thriving. Remember, you’re not your diagnosis. You’re a whole person, capable of strength, joy, and so much more.

If you or someone you care about has been diagnosed with a neurological disease contact me to chat or for help in building a plan, there is no obligation. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In recent years, the carnivore diet has gained popularity as a radical departure from conventional dietary recommendations, advocating for the consumption of exclusively animal-based foods while eliminating all plant foods. Proponents of the carnivore diet argue that it reflects a more natural and ancestrally appropriate way of eating for humans. In this chapter, we’ll examine the evidence and arguments supporting the carnivore diet as a more normal human diet.

Evolutionary Perspective

1. Hunter-Gatherer Ancestry: Throughout most of human evolution, our ancestors were hunter-gatherers who subsisted primarily on animal foods such as meat, fish, and organs, supplemented with seasonal fruits, vegetables, nuts, and seeds. The advent of agriculture and the widespread consumption of grains and processed foods are relatively recent developments in human history, which proponents of the carnivore diet argue are not well-suited to our genetic makeup.
2. Nutrient Density: Animal foods are inherently rich in essential nutrients like protein, vitamins, minerals, and healthy fats, which are vital for human health and survival. By focusing on nutrient-dense animal foods, the carnivore diet provides a concentrated source of bioavailable nutrients without the potential anti-nutrients and toxins found in certain plant foods.

Anthropological Evidence

1. Traditional Diets: Many indigenous cultures around the world have thrived on animal-based diets for generations, demonstrating that such diets can support robust health and longevity when properly balanced and sourced from high-quality, pasture-raised animals. Examples include the Inuit of the Arctic, the Maasai of East Africa, and the Mongolian nomads of the steppes.
2. Adaptation to Animal Foods: Humans have evolved physiological adaptations to efficiently digest and metabolize animal foods, including a highly acidic stomach environment, short digestive tract, and specialized enzymes for breaking down proteins and fats. These adaptations suggest that animal foods have played a significant role in human dietary evolution and are well-suited to our biological makeup.

Health Benefits

1. Improved Nutrient Absorption: Animal foods contain heme iron, which is more easily absorbed by the body than non-heme iron found in plant foods. Additionally, animal-based sources of vitamins like A, D, and K2 are more bioavailable and readily utilized by the body compared to plant-based sources.
2. Reduced Inflammation: By eliminating potentially inflammatory plant foods like grains, legumes, and nightshades, the carnivore diet may help reduce systemic inflammation and alleviate symptoms of autoimmune conditions, digestive disorders, and other chronic health conditions.

Criticisms and Considerations

1. Nutrient Adequacy: Critics of the carnivore diet argue that it may lack certain essential nutrients like fiber, antioxidants, and phytonutrients found in plant foods, which play important roles in digestive health, immune function, and disease prevention. However, proponents counter that animal-based sources of nutrients are sufficient to meet human nutritional needs when consumed in appropriate quantities and variety.
2. Long-Term Sustainability: There are concerns about the long-term sustainability and environmental impact of a diet based solely on animal foods, particularly given the resource-intensive nature of animal agriculture and the ethical considerations surrounding animal welfare and conservation. However, advocates of the carnivore diet argue for regenerative agricultural practices and sustainable sourcing of animal products to mitigate these concerns.

Conclusion

While the carnivore diet may seem extreme or unconventional compared to mainstream dietary recommendations, proponents argue that it reflects a more natural and ancestrally appropriate way of eating for humans. By focusing on nutrient-dense animal foods and eliminating potentially inflammatory plant foods, the carnivore diet may offer health benefits for some individuals, particularly those with specific health conditions or metabolic issues. However, it’s essential to consider individual differences, nutritional adequacy, and long-term sustainability when evaluating the suitability of any dietary approach. As with any dietary regimen, it’s advisable to consult with a healthcare professional or nutrition expert to ensure that your dietary choices align with your individual needs, preferences, and health goals.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer

Introduction: 

At The Bar and Plate, a majority of our members are middle-aged or older. With our member’s programs, we place a big emphasis on spending time on the floor and working them from the ground up. This is a lost skill in our current society since we spend tons of time sitting. Nobody crawls, rolls, or kneels past the age of 3 anymore. Now this makes playing with your kids nearly impossible and painful, and getting that remote from underneath your couch isn’t as easy as it used to be. 

Developmental Process:

The first important point to visit here is the developmental process. The developmental process is the same process you went through as a baby that led you to walking. You started by being on your back (supported posture), to be able to roll onto your stomach, to crawling (suspended posture), kneeling (stacked posture), and then eventually standing. These are known as the four postures. Each posture requires more motor control (stability) than the last. This is because there is more load/demand on your spine.

As stated above, we strongly emphasize this concept in our corrective exercises and warm-up programming. This is important because they regain the skill and motor control of being on the floor, improving their standing posture and walking. For example, if we have an individual who is very unstable and falls often, they will find rolling from back to stomach, being on all fours (quadruped), and kneeling to all be difficult. Therefore, all of those postures should be trained to reduce the risk of falls. Another benefit of training these postures is the individual regains the confidence to get to the floor and up. It’s no longer a daunting task when it’s needed in their everyday life.

On top of improving your movement quality, doing weight-bearing activities, such as resistance training, is necessary. Resistance training will help improve bone density and increase muscle mass, regardless of age. So in the case of a fall, having a higher bone density means you have a decreased chance of fracturing a bone. We can also slow down the aging process, mainly slowed metabolism by increasing your muscle mass. This is because muscle is the most metabolically active tissue in your body. These qualities will also allow you to be more independent as you age. So getting to and off the floor, couch, toilet, and moving up and down the stairs will remain easy. Lastly, your psychological well-being will be impacted indirectly and positively.

So What’s Next:

There is an increased mortality rate of elderly people when they fall compared to the ones that don’t. On top of that, statistically 78% of 100,000 adults over 65 have fatal falls. By relearning basic stability, motor control, and balance you reset that clock. It was not the fall that killed them it was the lack of prevention by having the process listed above in place. Don’t use your age as an excuse, the best time to start is now. Let’s get ahead of this and live a healthy independent life! Click the link below to start your journey to an independent life:

Thebarandplate.fit/contact

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Cold water immersion, a practice as invigorating as it is ancient, has surged in popularity thanks to its array of potential health benefits. From legendary ice swimmers to modern-day wellness enthusiasts, people around the globe are diving into the rejuvenating embrace of cold water. This post will explore the fascinating benefits of this chilling practice and provide guidance on how to incorporate it into your routine safely and effectively.

Unpacking the Benefits

1. Enhanced Mental Well-being: Immersing yourself in cold water can trigger a flood of mood-boosting neurotransmitters, which helps combat stress and can elevate your mood. The shock of cold water also enhances endorphin release, often referred to as the body’s natural painkillers, providing a euphoric and invigorating post-swim feeling.

2. Improved Circulation: The cold exposure helps to stimulate blood flow, as the body works harder to maintain its core temperature. This increase in circulation can contribute to better heart health and skin vitality, promoting a natural glow and healthier appearance.

3. Boosted Immune System: Regular cold-water immersion has been linked to an increase in white blood cell count. This immune system boost is attributed to the body being forced to react to changing conditions, ultimately strengthening your body’s defense mechanisms against pathogens.

4. Enhanced Recovery from Physical Exercise: Athletes have long used ice baths to reduce muscle soreness and speed up recovery after intense workouts. The cold water helps to decrease inflammation and flush out lactic acid, allowing for quicker recuperation and readiness for the next training session.

How to Dive In Safely

Start Slow: If you’re new to cold water immersion, it’s crucial to start gradually. Begin with short exposures and use lukewarm water, gradually lowering the temperature over time as your body adapts.

Stay Informed: Understanding the signs of hypothermia and other cold-related health risks is vital. Shivering, numbness, and a rapid heartbeat are signs that it’s time to get out and warm up.

Listen to Your Body: Everyone’s tolerance to cold is different. Pay attention to how your body feels during and after the immersion and adjust your practice accordingly.

Warm Up Post-Immersion: After exiting the cold water, focus on warming up gradually. Gentle physical activity, warm clothing, and consuming warm fluids can help restore your body’s normal temperature.

How I do it: I start with my normal shower routine. At the end I gradually (not slowly) adjust the temperature to its lowest level and rinse off until I begin to shiver.

Consult a Professional: If you have health concerns or conditions, it’s wise to consult with a healthcare provider before starting any form of cold-water immersion therapy.

Making the Most of Your Cold-Water Journey

Incorporating cold water immersion into your routine can be a thrilling and beneficial experience. Whether you’re taking an icy plunge, enjoying a cold shower, or participating in a polar bear swim, the key is to embrace the challenge mindfully and safely. Remember, the goal is invigoration, not endangerment. With each dip, you’re not just braving the cold; you’re unlocking a cascade of health benefits that can invigorate your body, sharpen your mind, and refresh your spirit. So, why not take the plunge and see where these chilling waters can take you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Let’s get real for a minute—modern life is convenient, but it’s also exhausting. Between work, family, and a never-ending to-do list, it’s easy to feel like you’re running on empty. And for women over 40, the effects of poor diet and stress can start to hit hard: fatigue, weight gain, and a general lack of vitality.

But here’s the good news: a shift to an ancestral way of eating—like the Paleo or Primal diet—can be a game changer for energy and longevity.

Why It Works

The concept behind the Ancestral way of eating is pretty simple: Eat like our ancestors. They didn’t have access to processed foods, sugar-laden snacks, or the endless stream of refined carbohydrates we see today. Instead, they thrived on a diet rich in whole foods—meat, fish, vegetables, fruits, and healthy fats. These foods are nutrient-dense, anti-inflammatory, and, most importantly, aligned with what our bodies are designed to handle.

When you switch to an Ancestral diet, you strip out the junk that drags you down (refined carbs, industrial oils, processed foods) and replace it with food that fuels you properly. This is where the magic happens.

How It Helps Women Over 40 Thrive

1. Regulating Hormones

For women over 40, hormone fluctuations are a major player in energy levels, weight gain, and mood swings. Ancestral diets emphasize foods rich in healthy fats—like avocados, olive oil, and grass-fed meats—which are crucial for hormone production and balance. These fats help regulate insulin, cortisol, and even estrogen levels, reducing the hormonal chaos that can make this stage of life tough.

2. Better Blood Sugar Control

As we age, our bodies become less efficient at managing blood sugar, leading to energy crashes, cravings, and, over time, metabolic issues like insulin resistance. The high protein, healthy fat, and fiber-rich focus of Ancestral diets helps stabilize blood sugar levels, keeping energy consistent throughout the day. No more mid-afternoon slumps!

3. Reducing Inflammation

Chronic inflammation is a major contributor to aging and many of the diseases that come with it, from arthritis to heart disease. Processed foods, sugars, and unhealthy fats are pro-inflammatory, while the whole, unprocessed foods of Ancestral diets are anti-inflammatory. Think omega-3-rich salmon, leafy greens, and antioxidant-packed berries—foods that fight inflammation and support joint health, mental clarity, and overall vitality.

4. Preserving Muscle Mass

Muscle loss (sarcopenia) is a common issue for women as they age, and it’s not just about looking toned—losing muscle affects metabolism, bone density, and balance. An Ancestral diet prioritizes high-quality protein sources like grass-fed beef, free-range eggs, and wild-caught fish. This, combined with strength training, can help preserve muscle mass, support fat loss, and keep metabolism humming.

5. Gut Health & Digestion

Let’s talk about the gut—where so much of our health starts. Over time, poor dietary choices can lead to gut issues like bloating, indigestion, and leaky gut syndrome, which impacts nutrient absorption and immune function. By eliminating gut irritants like grains, legumes, and processed foods, the Ancestral approach gives your gut a break, allowing it to heal and function properly. This can mean less bloating, more energy, and a stronger immune system.

The Real-Life Results

I’ve seen it countless times in my coaching: women over 40 switching to an Ancestral diet not only lose weight but regain a level of energy they haven’t felt in years. They’re less fatigued, feel mentally sharper, and are able to manage stress more effectively. It’s about thriving, not just surviving—and this ancestral approach delivers.

How to Get Started

Shifting to an Ancestral diet doesn’t have to be overwhelming. Start by cutting out processed foods, refined sugars, and vegetable oils. Focus on high-quality proteins, plenty of vegetables, and healthy fats. Drink lots of water and don’t be afraid to experiment with new recipes (there’s a lot more to Ancestral eating than just grilled chicken and broccoli).

The best part? Unlike restrictive diets that leave you counting calories or feeling deprived, the Ancestral way of eating are designed to nourish you fully and naturally. You’re not just eating to survive; you’re eating to thrive.

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If you’re ready to take control of your health and fuel your body in a way that supports energy and longevity, consider giving the Ancestral diet a try. Your body will thank you, and the best part is—you’ll feel the difference.

Let’s embrace the wisdom of our ancestors and reclaim the vitality we deserve!

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Let’s have a real talk about the gym and one of the most misunderstood principles: Progressive Overload. You know the drill: lift more weight, get stronger, make gains. It sounds simple, right? But there’s a hidden trap here, and I see it all too often—people stacking more weight on the bar while cutting corners on range of motion. And let me tell you, that’s not really progressive overload. That’s progressive ego lift.

Here’s the deal: the principle of progressive overload means gradually increasing the demands on your muscles. It could mean more weight, sure. But it could also mean more reps, more sets, less rest, better form—or, crucially, a fuller range of motion. Adding weight to the bar but decreasing your range is a sneaky trick your brain plays on you. It feels like you’re getting stronger because the numbers are going up, but you’re actually just changing the exercise.

Take a squat, for instance. Say you’ve been hitting perfect, deep reps at 100 pounds. You feel strong, so next week you load up 110—but now you’re only going halfway down. Sure, it’s heavier. But did your muscles get a better workout? Are you demanding more of your quads, glutes, and core, or just bypassing the hardest part of the movement? Spoiler alert: it’s the latter.

Progressive overload is about quality, not just quantity. When you cut the range of motion, you’re changing the exercise itself. You’re no longer asking your muscles to do more work in the same movement pattern. Instead, you’re doing less work with a more limited movement. It’s like saying you’re running more miles when really you just shortened the track.

The real strength—the kind that helps you move better, lift better, and feel better—comes from putting your muscles through the full challenge. When you increase the weight and still hit those deep squats, those full presses, or those complete pull-ups, that’s when the magic happens. That’s when you know you’re truly progressing.

Next time you’re in the gym, check your form before you check your pride. Lighter weight with a full range of motion will serve your progress far better than heavier weight with half reps. Build the strength that lasts—the kind that’s built on solid foundations, not shortcuts.

So, what do you think? Have you caught yourself falling into the heavy-weight, half-rep trap before? Progress is about moving forward, not just lifting heavier numbers.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Naturopathic, Homeopathic, Osteopathic, Allopathic, and Functional Medicine Explained

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

Note: these are my opinions based heavily on hundreds of hours of formal and self-education. Nothing here is a recommendation. Unless you are one of my Health Coaching clients, I do not offer advice. I do not diagnose or treat illness.  

In today’s health world, it feels like there’s a different “pathic” approach for every ailment under the sun. You might hear about naturopathic, homeopathic, osteopathic, allopathic, or functional medicine, but it’s hard to know what sets them apart. Let’s break it down so you can see how each approach works—and where they might fit into your health journey.

Naturopathic Medicine: Nature’s Prescription

Naturopathic medicine is like the “nature’s wisdom” approach. Practitioners believe that the body has an innate ability to heal itself when given the right tools—think clean eating, lifestyle adjustments, herbal remedies, and sometimes even acupuncture. Naturopathic doctors (NDs) blend modern science with natural treatments, focusing on preventing disease by getting to the root cause.

If you’ve ever heard the phrase “food as medicine,” you’re hearing naturopathy’s influence. It’s popular among people looking for a more holistic, less invasive way to treat chronic conditions, and it fits well with Ancestral diets—sound familiar?

Homeopathic Medicine: Like Cures Like

Homeopathy is a totally different ball game. It’s based on the idea that “like cures like,” meaning something that causes symptoms in a healthy person can be used in tiny, diluted doses to treat similar symptoms in someone who’s sick. Homeopathic remedies are made from natural substances like plants and minerals, but they’re diluted so much that often, there’s not much, or any, of the original substance left—just the “energetic imprint,” as homeopaths say.

This one’s controversial in the scientific world, and it’s often confused with naturopathy, but they are not the same. People who lean towards homeopathy often do so because they want to avoid pharmaceuticals altogether.

Osteopathic Medicine: Whole Body Alignment

Now we’re stepping into something a bit more hands-on. Osteopathic medicine (DO) takes a whole-person approach to healthcare, but with a focus on the musculoskeletal system. Think of it as regular medicine (like your MD) with a twist: osteopathic physicians use manual manipulation techniques (like what you might experience at a chiropractor) to treat everything from chronic pain to respiratory issues.

DOs are fully licensed physicians, and in the U.S., they can prescribe medication and perform surgeries, just like MDs (which is why they’re often grouped with “allopathic” doctors, more on that below). Osteopathy’s key focus is treating the body as a whole system, emphasizing the body’s structure and how it affects function.

Allopathic Medicine: The Conventional Route

Allopathic medicine (the technical term for what we often call “Western medicine”) is the dominant system of medical practice in the U.S. and most of the Western world. When you go to the doctor for antibiotics, surgery, or to get a prescription, you’re engaging in allopathic medicine.

It’s research-based, symptom-focused, and tends to treat diseases with interventions like drugs or surgery. While it’s great for acute issues like infections, broken bones, and emergencies, allopathic medicine can miss the mark when it comes to preventing chronic diseases or digging into the underlying causes of long-term health issues.

Functional Medicine: The Root Cause Revolution

Functional medicine is like allopathic’s rebellious cousin. While functional medicine doctors have traditional medical training, they take a more holistic approach, focusing on identifying and addressing the root cause of disease rather than just managing symptoms.

Think of it as combining the best of naturopathic and conventional medicine. Functional medicine doctors use blood tests, lifestyle changes, nutrition, and sometimes supplements to create personalized treatment plans aimed at restoring balance to your body. It’s especially popular for treating autoimmune diseases, hormone imbalances, and other complex conditions that allopathic medicine may just patch over with a prescription.

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So, What’s the Bottom Line?

Each of these approaches offers something unique, and none are necessarily “better” than the others across the board. Here’s a quick cheat sheet:

• Naturopathic Medicine: Holistic, focuses on natural treatments, preventive care, and lifestyle.
• Homeopathic Medicine: Ultra-diluted remedies based on the “like cures like” principle.
• Osteopathic Medicine: Conventional medicine with hands-on treatment to support overall health.
• Allopathic Medicine: Traditional Western medicine, focused on symptom treatment through pharmaceuticals and surgery.
• Functional Medicine: A blend of science and holistic approaches, targeting root causes of disease.

The right choice for you depends on your needs and philosophy toward health. If you’re dealing with chronic issues, you might look into naturopathy or functional medicine. For acute care, allopathy can be your best bet. Osteopathy is great if you want a physician with a manual, body-alignment focus. And if you want to explore remedies that go beyond conventional wisdom, homeopathy might interest you.

In the end, the more you know, the better you can advocate for your health. The important thing is finding a path that aligns with your values and supports your goals. As always, the best healthcare is a mix of evidence, experience, and a pinch of personal intuition. Remember, you are in charge of your health and the doctor you choose is employed by you. They are not in charge, you are.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

If you’ve ever started a new fitness program only to get sidelined by nagging pain or injury, you’re not alone. It’s frustrating to feel like you’re doing everything right but still end up in the same place: hurt, discouraged, and back at square one. That’s where Functional Movement Screening (FMS) comes in—and more importantly, FMS correctives.

What Is Functional Movement Screening (FMS)?

FMS is a tool designed to assess movement patterns in the body. It gives you insight into how well your body moves and where your weaknesses or limitations might be. The idea is simple: if your body isn’t moving efficiently, you’re more likely to get injured when you add stress to it—whether that’s through lifting, running, or even just daily activities.

With FMS, we test your mobility, stability, and motor control through seven key movement patterns (like squats, lunges, and shoulder mobility tests). Each test is scored, and based on the results, we can see if you’re at risk for injury and which areas need work.

Why Do Correctives Matter?

Here’s the kicker: knowing your movement score doesn’t change anything if you don’t act on it. FMS correctives are the fix. They’re custom exercises designed to address your weak spots, improve mobility, and get you moving better. By working on these correctives, you build a foundation of strength, flexibility, and balance that will help you long term.

This isn’t just about preventing injuries; it’s about setting yourself up for success. When you move well, you’re able to push harder, lift heavier, and stay consistent without hitting those annoying setbacks.

The YBT: The Next Level of Insight

The Y Balance Test (YBT) takes FMS a step further by assessing balance and symmetry between the left and right sides of your body. This is crucial for athletes or anyone who wants to stay active. If you have a significant imbalance, it’s like driving a car with one flat tire—eventually, something is going to give.

YBT helps identify whether one side of your body is compensating for a weakness on the other side, which can lead to injury over time. It’s especially helpful for pinpointing issues before they become serious, making it an essential tool in your fitness toolbox.

Move2Perform: The Big Picture

Move2Perform is the final layer that pulls everything together. It’s a movement measurement tool that takes the results of your FMS and YBT and predicts your risk for injury based on your specific sport, activity level, and goals. Think of it as your personal injury prevention dashboard.

The Move2Perform system analyzes your results and gives you a clear plan of action. It helps coaches and health professionals decide where you need to focus to reduce injury risk, and even identifies when you’re ready to move on to more advanced training.

How FMS Correctives Can Transform Your Body

If you’re serious about making long-term progress, FMS correctives are a game-changer. Here’s why:

1. Build a Strong Foundation – By improving your mobility and stability, you create a solid foundation that allows you to push harder in your workouts without risking injury.
2. Prevent Setbacks – Injuries can derail your progress for weeks or even months. Correctives keep you in the game by addressing potential problems before they happen.
3. Improve Performance – When your body moves well, everything gets easier. You’ll lift heavier, run faster, and recover more quickly because your body is working efficiently.
4. Age Gracefully – Whether you’re a weekend warrior or an active senior, staying mobile and injury-free means you can keep doing the things you love for years to come.

Conclusion

FMS correctives, combined with tools like the YBT and Move2Perform, are more than just a fitness fad—they’re the roadmap to long-term success. By identifying movement issues, correcting them, and tracking your progress, you’ll not only stay injury-free but also hit new heights in your fitness journey.

The secret to a stronger, healthier body isn’t just about working harder—it’s about working smarter. And that starts with moving well.

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Give Yourself or a Loved One the Gift of a Lifetime

During November and December 2024, take the opportunity to invest in your health or help someone you care about take a step toward lifelong fitness.

For just $125, we will perform a full FMS, YBT, and Move2Perform analysis. You’ll receive an approximately 15-page report detailing your results, a complete explanation of what those results mean, and a customized plan of corrective exercises targeted to your specific needs.

This isn’t just another fitness test—it’s the blueprint for a healthier, stronger, and more balanced body. You can’t put a price on long-term health, but at this rate, it’s a steal. It stands to the the most valuable two hours you ever invested in your health.

Give the gift of better movement, better performance, and a better future.

Let’s make 2025 the year your body works for you, not against you.

Contact me at 231-329-8835 or Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In our fast-paced world, eating often becomes just another item to check off the to-do list. It’s easy to rush through meals, barely tasting the food before moving on to the next task. But what if we slowed down and allowed ourselves to truly savor each bite? That’s where the simple yet transformative practice of Fork Putdowns comes in.

Fork Putdowns is an exercise I teach my clients to help them develop a more mindful relationship with food. The concept is simple: after taking a bite of food, you put the fork down and leave it there until you’ve fully chewed and swallowed. This momentary pause creates space for mindfulness and intentionality. It’s not just about slowing down—it’s about fully experiencing your meal.

So, why should you try it? Let’s dive into the mental and physical benefits.

1. Promotes Mindful Eating

When you put your fork down, you’re forced to engage with the present moment. You start paying attention to the textures, flavors, and smells of your food. This mindfulness helps you tune in to your body’s hunger and fullness signals. You may find that you need less food to feel satisfied because you’re actually paying attention to the act of eating, not just going through the motions.

2. Supports Digestion

Chewing food thoroughly before swallowing not only improves digestion but also gives your body time to signal when it’s full. By slowing down, you allow your stomach to catch up with your brain. This can reduce the likelihood of overeating and feeling bloated after meals. Fork Putdowns make this second nature—literally giving your gut time to speak up.

3. Reduces Overeating

It’s easy to overeat when we’re eating quickly, distracted by screens, or multitasking. When you slow down and enjoy your food, you’re more likely to stop when you’re full rather than when your plate is empty. Over time, this practice can help regulate portion control naturally. There’s no calorie counting or portion measuring—just intuitive eating at its best.

4. Improves Emotional Awareness

Food is often tied to emotions. How many times have you reached for a snack when stressed, bored, or sad? Fork Putdowns bring more awareness to emotional eating patterns. By slowing down, you can better understand your relationship with food. Are you eating out of hunger, or is something else driving your choices? This pause allows you to check in with yourself and make more thoughtful decisions.

5. Cultivates Gratitude

When you take the time to appreciate each bite, you’re more likely to feel gratitude for the meal in front of you. You start to recognize the effort that went into preparing your food and the nourishment it provides. This simple act can foster a more positive, respectful relationship with eating.

How to Start Practicing Fork Putdowns

This exercise doesn’t require a lot of fanfare or preparation. Here’s how you can start practicing:

1. Take a Bite: Chew slowly, enjoying the textures and flavors.
2. Put the Fork Down: Leave it on the plate while you finish chewing and swallowing.
3. Pause: Take a breath or sip of water. Let your body settle into the rhythm of slow, mindful eating.
4. Repeat: Continue the process for the rest of your meal.

You might feel awkward at first—slowing down can feel unnatural if you’re used to eating quickly. But stick with it! Over time, it will become a habit that transforms not just how you eat, but how you relate to food.

The Takeaway

Fork Putdowns is a deceptively simple exercise with a profound impact on both the body and mind. By introducing this practice into your meals, you can begin to eat more mindfully, improve digestion, and develop a healthier relationship with food. And the best part? It’s a tool you can carry with you everywhere—whether you’re at a fancy dinner or grabbing a quick snack at home.

Remember, eating isn’t just about filling your stomach; it’s about nourishing your body and honoring the food in front of you. So the next time you sit down to eat, try putting your fork down and see what happens. You might just be surprised by the power of slowing down.

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Ready to transform your relationship with food? Give Fork Putdowns a try and let me know how it goes!

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com

Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

When you think about salt, you probably think about that little shaker on the dining room table. But salt is so much more than just a way to flavor your food—it’s essential for your body to function properly. The problem is, not all salt is created equal, and the type you choose could make a big difference in your health.

Why Do We Need Salt?

Salt (or sodium chloride) helps regulate fluids in our body, supports nerve transmission, and plays a key role in muscle function. Ever had a cramp mid-workout? There’s a good chance you were low on electrolytes, especially sodium. But like with most things, balance is key.

Too much salt can lead to water retention, high blood pressure, and a bunch of other health issues you don’t want to mess with. On the flip side, too little salt can lead to issues like dizziness, fatigue, coronary vascular disease, and cognitive problems. So, striking the right balance is critical, especially if you lead an active lifestyle or follow an Ancestral diet, which may naturally contain less sodium if processed foods are minimized.

What Kind of Salt Should You Use?

Here’s where it gets interesting. There are a lot of salt options out there, but some are better choices than others. Let’s break down a few:

1. Table Salt

The most common, table salt is usually stripped of minerals during processing and contains additives like anti-caking agents to prevent clumping. Some brands add iodine, which is important for thyroid health, but overall, this highly refined salt doesn’t offer much beyond sodium.

Verdict: It’s cheap and accessible, but it’s missing a lot of the trace minerals your body craves.

2. Sea Salt

Harvested from evaporated seawater, sea salt is a more natural option. It contains small amounts of essential minerals like magnesium, calcium, and potassium. However, depending on where it’s sourced, sea salt may be contaminated with microplastics due to ocean pollution.

Verdict: It’s a step up from table salt, but be mindful of the source.

3. Himalayan Pink Salt

This salt comes from ancient sea beds deep in the Himalayan mountains. Its pink hue comes from trace minerals, including magnesium, potassium, and calcium. It’s less processed than table salt, and some believe it has detoxifying properties. While it doesn’t contain enough minerals to be a game-changer on its own, it’s a solid choice for everyday use.

Verdict: A fan favorite for good reason—minimal processing and packed with trace minerals.

4. Celtic Sea Salt

This salt is harvested by hand from coastal regions of France using traditional methods. It’s known for its gray color, which indicates it’s rich in minerals. Celtic salt is moist to the touch, and it contains slightly more trace minerals than Himalayan salt. Some people find it has a more “earthy” taste.

Verdict: A great option if you’re looking to maximize your mineral intake.

5. Kosher Salt

Kosher salt is a favorite among chefs for its coarse texture and pure taste. It’s named for its traditional use in koshering, a process that draws blood out of meat. Kosher salt typically doesn’t contain additives like iodine or anti-caking agents, making it a simple, clean option. Its large, flaky crystals make it easy to control the amount used in cooking, especially when seasoning meats or adding texture to dishes.

However, because kosher salt is less dense than table salt, you may need to use more to achieve the same level of saltiness in your food. Keep that in mind if you’re swapping it in recipes.

Verdict: Great for cooking and seasoning, especially when you want control over texture and saltiness. Plus, it’s additive-free.

How Much Salt Should You Have?

The standard advice is to keep your sodium intake around 2,300 mg per day. But this number can fluctuate depending on your lifestyle. If you’re an athlete, sweat a lot, or follow a low-carb diet like Paleo or Primal, your body might need more salt to keep your electrolytes balanced. In that case, upping your intake a little could actually improve your performance and recovery.

The key? Listen to your body. If you feel fatigued, get frequent cramps, or feel lightheaded, you might be on the low end. And if your diet is heavy on processed foods, it’s easy to go overboard, so it’s worth tracking.

The Bottom Line

Salt is essential, but the type you choose matters. Opt for salts that are minimally processed and packed with trace minerals like Himalayan pink salt, Celtic sea salt, or even kosher salt, which is a clean, additive-free choice. These options can provide a small but meaningful boost to your overall nutrition while keeping your food flavorful and your body functioning optimally. Just remember, like with most things in life, quality is key.

How can I help you?

Living a healthy lifestyle is not always easy, especially on your own. Contact me for a free strategy session. 231-329-8835  Bar.and.Plate@gmail.com