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Embracing Behavioral Change for Lifelong Wellness

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

Today, I want to steer our conversation towards a crucial, often overlooked aspect of health and fitness: the significance of behavioral change over the enticement of rapid weight loss. In a world where quick fixes and fast results are glorified, it’s time to shift our focus and explore why lasting health isn’t just about shedding pounds quickly but about nurturing sustainable habits that stand the test of time.

The Quick Fix Fantasy

Let’s be honest; the appeal of instant gratification in weight loss is strong. Who wouldn’t want to drop sizes in weeks or transform their physique overnight? But here’s the hard truth: rapid weight loss strategies are often temporary, unsustainable, and can leave you in a worse place than where you started. They’re like shooting stars – brilliant for a moment but gone in a flash, leaving you in the dark once again.

The Power of Behavioral Change

The essence of true health transformation lies in behavioral change – it’s the bedrock of lasting wellness. This approach isn’t just about losing weight; it’s about rewriting your daily narrative, creating a life where healthy choices are automatic, and where wellness is woven into the fabric of your day-to-day existence. Here’s why focusing on behavioral change is a game-changer:

• Longevity and Sustainability: By instilling new habits, you’re investing in your future self. These changes might be gradual, but they’re built to last, ensuring that your journey toward health doesn’t have an expiration date.
• Holistic Well-being: This journey isn’t solely about the scale but about enhancing your overall quality of life. Improved sleep, better mood, increased energy – these are the unsung heroes of behavioral change.
• Empowerment: There’s an incredible sense of achievement that comes with mastering your habits. Each positive choice reinforces a powerful self-belief: you are capable of shaping your destiny.
• Adaptability: Life is unpredictable. When you focus on adapting your behaviors, you’re equipped to handle whatever comes your way, turning obstacles into opportunities for growth.

Cultivating Change: Strategies for Success

Transitioning from a quick-fix mindset to one of lasting change requires strategy, patience, and a dash of courage. Here are some actionable steps to guide you on this transformative path:

• Start Small: Overwhelming yourself with colossal goals can lead to burnout. Begin with manageable changes that you can build upon over time.
• Celebrate Progress: Every step forward, no matter how small, is a victory. Acknowledge your efforts and let them fuel your journey.
• Seek Support: Embarking on this path can be challenging, but you don’t have to go it alone. Surround yourself with a supportive community that shares your vision.
• Embrace the Journey: Understand that true change is a marathon, not a sprint. Embrace the ups and downs, and remember that each day is a new opportunity to grow.

While the allure of rapid weight loss is strong, the truth is that the key to enduring health lies in changing behaviors. It’s about creating a lifestyle that aligns with your values, one that you can sustain and enjoy long-term. Remember, it’s not just about the pounds you lose but the life you gain. So, here’s to choosing a path of meaningful, lasting change – one step at a time.

Need some help? Contact us at: Bar.and.Plate@gmail.com , or call 231-329-8835

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

Ever felt like you’re on a dieting roller coaster? Up and down, again and again? This all-too-common cycle is known as yo-yo dieting, and while it might seem harmless or even effective for short-term gains, the long-term effects can be quite detrimental, particularly when it comes to your muscle health.

What’s Yo-Yo Dieting?

Imagine you’re trying to start a fire (no, not to burn those pesky diet books, but stick with me). You spark it, it flames up, then dies down. You spark it again, and the cycle repeats. Frustrating, right? That’s yo-yo dieting in a nutshell. You diet, lose weight, stop dieting, gain it back, and then start all over again. It’s a loop that’s as endless as it is exhausting.

The Muscle Mayhem

Each time you go through a cycle of losing weight and gaining it back, there’s a sneaky little detail that often goes unnoticed: muscle loss. When you lose weight rapidly, your body doesn’t just shed fat; it also breaks down muscle, that precious tissue that keeps you strong, boosts your metabolism, and supports overall health.

Here’s the kicker: when you regain the weight, it comes back primarily as fat, not muscle. So, with each cycle, your body composition shifts subtly but significantly. Over time, you end up with less muscle and more fat, even if your weight returns to the starting point. It’s like trading in your sturdy, oak dining table for a flimsy plastic one – it just doesn’t hold up as well.

Why Should You Care?

Muscle isn’t just about looking fit or being able to lift heavy. It plays a crucial role in your overall health. Muscle helps regulate your metabolism, supports joint health, and maintains your strength and independence as you age. When your muscle mass diminishes, your metabolic rate might slow down, making it even harder to maintain or lose weight in the future.

Moreover, losing muscle can make you feel weaker, less energetic, and can even impact your balance and coordination. It’s like your body’s engine is running on low, even if the gas tank (your weight) stays the same.

Breaking the Cycle

So, how do you step off this not-so-merry-go-round? The key is sustainable, gradual changes that you can stick with long-term. Think of it as cultivating a garden rather than looking for instant fireworks. Nourishing your body with whole, nutrient-rich foods and engaging in regular strength training exercises can help preserve and even build muscle mass, setting the stage for a healthier, more stable weight and body composition.

Your Wellness, Your Way

Remember, your body is your lifelong home. Treating it with care, respect, and patience is the best way to ensure it stays strong, vibrant, and healthy. Instead of falling for the quick-fix allure of yo-yo dieting, focus on building sustainable habits that nourish your body, mind, and spirit. Your future self will thank you!

Need Help?

For more information about this and other topics contact us at: Bar.and.Plate@gmail.com , 231-329-8835

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

Have you ever stepped on the scale, feeling optimistic after a week of healthy eating and exercise, only to be disappointed by the numbers staring back at you? If so, you’re not alone. The scale has a notorious reputation for being a deceitful informant when it comes to measuring progress on your health and fitness journey. But why does it lie? Let’s unpack the truth behind the scale deception.

1. Water Weight Woes:

The scale has a knack for playing tricks with water weight. Your body’s water retention can fluctuate due to various factors such as hydration levels, sodium intake, hormonal changes, and even the weather. So, that sudden spike or drop on the scale might not accurately reflect changes in your body fat or muscle mass.

2. Muscle vs. Fat:

Muscle and fat differ in density, meaning they occupy different amounts of space for the same weight. When you embark on a fitness regimen, you may be building muscle while simultaneously losing fat. Since muscle is more compact than fat, you could be getting leaner and stronger without seeing a significant change in weight. Remember, the scale doesn’t distinguish between muscle gain and fat loss.

3. The Plateau Predicament:

Hitting a weight loss plateau is a common frustration for many. Despite sticking to your diet and exercise routine, the scale stubbornly refuses to budge. But before you throw in the towel, consider this: as you lose weight, your body’s metabolism may adjust, making it more challenging to continue shedding pounds. However, this doesn’t mean your efforts are in vain. Focus on non-scale victories like improved energy levels, increased endurance, and clothing fitting better.

4. Emotional Rollercoaster:

The numbers on the scale can evoke powerful emotions, from elation to despair. Placing too much emphasis on these fluctuations can lead to unhealthy obsessions and disordered eating habits. Your worth is not determined by a number. Instead of fixating on the scale, shift your focus to cultivating a positive relationship with your body and embracing sustainable lifestyle changes.

5. Mind the Trends, Not the Numbers:

Rather than relying solely on the scale, consider incorporating other metrics to gauge your progress. Take measurements of your body circumference, track changes in how your clothes fit, and monitor improvements in strength and endurance. These indicators provide a more comprehensive picture of your overall health and fitness journey.

In conclusion, the scale’s portrayal of progress is often skewed and incomplete. Don’t let it dictate your self-worth or derail your efforts. Trust the process, celebrate the non-scale victories, and remember that true health encompasses more than just a number on a scale. So, step off the scale, and step into a mindset focused on holistic well-being and long-term success.

For more information about this and other topics contact us at: Bar.and.Plate@gmail.com , 231-329-8835

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

In the world of fitness and exercise, there’s a pervasive belief that a single approach or program can work for everyone, regardless of individual differences in physiology, goals, preferences, and limitations. However, this one-size-fits-all mentality overlooks the complexity of human biology and the importance of personalized fitness strategies. In this chapter, we’ll explore why one size does not fit all in exercise and how embracing individuality can lead to more effective and sustainable fitness outcomes.

Understanding Individual Differences

1. Physiological Variability: Each person has a unique genetic makeup, body composition, metabolism, and biomechanics that influence their response to exercise and training stimuli.
2. Goals and Preferences: Fitness goals vary widely from person to person, ranging from weight loss and muscle gain to improved cardiovascular health and athletic performance. Similarly, individuals have different preferences when it comes to exercise modalities, intensity levels, and training environments.
3. Health and Medical Considerations: Pre-existing health conditions, injuries, mobility limitations, and other medical factors may impact an individual’s ability to engage in certain types of exercise or require modifications to accommodate their needs.
4. Lifestyle and Schedule: Factors such as work commitments, family obligations, and daily routines can affect an individual’s availability, motivation, and adherence to an exercise program.

The Limitations of One-Size-Fits-All Approaches

1. Inefficiency: Generic exercise programs may not address an individual’s specific needs or goals, leading to suboptimal results and wasted time and effort.
2. Risk of Injury: Performing exercises that are not appropriate for one’s fitness level, biomechanics, or medical history can increase the risk of injury and setbacks.
3. Lack of Motivation: Individuals are more likely to stay motivated and committed to their fitness journey when they enjoy the activities they’re doing and see progress toward their personal goals.
4. Plateauing and Burnout: Following the same routine for an extended period can lead to plateaus in performance and results, as well as boredom and burnout from lack of variety and challenge.

Embracing Individualized Exercise

1. Assessment and Evaluation: Start by assessing your current fitness level, goals, preferences, and any limitations or concerns you may have. Consider consulting with a fitness professional or healthcare provider for personalized guidance.
2. Customization: Tailor your exercise program to suit your individual needs, interests, and abilities. Experiment with different types of exercise, intensity levels, training modalities, and workout formats to find what works best for you.
3. Progression and Adaptation: Continuously monitor your progress and adjust your exercise program accordingly. Gradually increase the intensity, duration, and complexity of your workouts over time to challenge your body and avoid stagnation.
4. Variety and Enjoyment: Keep your workouts varied and enjoyable by incorporating a mix of activities that you love, whether it’s strength training, dance, hiking, or sports. Stay open-minded and adventurous, and don’t be afraid to try new things.

Conclusion

The idea that one size fits all in exercise is a myth that fails to account for the diverse needs, preferences, and capabilities of individuals. Embracing individuality in fitness means recognizing and honoring the unique characteristics and circumstances of each person, and tailoring exercise programs accordingly. By embracing personalized approaches to exercise, individuals can maximize their results, minimize the risk of injury, stay motivated and engaged, and ultimately achieve long-term success in their fitness journey. Remember, there’s no one-size-fits-all solution when it comes to exercise—find what works best for you and enjoy the journey toward a healthier, happier, and stronger you.

For more information about this and other topics contact us at: Bar.and.Plate@gmail.com , 231-329-8835

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

In our modern world filled with processed foods, sedentary lifestyles, and chronic stress, many people are seeking a return to their ancestral roots in pursuit of optimal health and well-being. The ancestral, i.e. Paleo, and Primal, lifestyles offer a holistic approach that aligns with our evolutionary heritage, emphasizing nutrient-dense foods, physical activity, restorative sleep, and stress management techniques. Let’s explore the principles and health benefits of embracing these ancestral lifestyles.

Understanding Ancestral Health

Ancestral health is based on the idea that our bodies are best adapted to the environments and lifestyles of our ancient ancestors. By examining the diets, movement patterns, sleep habits, and social structures of hunter-gatherer societies, we can glean insights into how to optimize our own health in the modern world. Ancestral health recognizes that our genes have remained largely unchanged since the Paleolithic era, and thus, our bodies are best suited to the foods and activities that our ancestors consumed and engaged in.

The Paleo Lifestyle

The Paleo lifestyle, short for Paleolithic, is based on the premise of eating the way our hunter-gatherer ancestors did thousands of years ago. This means consuming whole, unprocessed foods like meat, animal organs, fish, vegetables, fruits, nuts, and seeds while avoiding grains, dairy, legumes, refined sugars, and processed foods. The Paleo diet emphasizes nutrient density, focusing on foods rich in vitamins, minerals, antioxidants, and healthy fats.

The Primal Lifestyle

The Primal lifestyle, inspired by the work of author Mark Sisson, expands upon the principles of the Paleo diet to encompass broader aspects of health and wellness. In addition to dietary guidelines, the Primal lifestyle emphasizes other key factors such as regular physical activity, adequate sun exposure for vitamin D synthesis, quality sleep, stress management techniques, and connection with nature. Primal living encourages a balanced approach to health that encompasses both physical and mental well-being.

Health Benefits of Ancestral Lifestyles

1. Weight Management: Ancestral lifestyles promote a diet rich in whole foods and emphasize natural movement, both of which contribute to weight management and body composition optimization.
2. Improved Metabolic Health: By eliminating processed foods and focusing on nutrient-dense whole foods, ancestral lifestyles can improve insulin sensitivity, blood sugar control, and lipid profiles.
3. Enhanced Gut Health: Ancestral diets are high in fiber, prebiotics, and probiotics, which support a healthy gut microbiome and digestive function.
4. Increased Energy and Vitality: Eating nutritious foods, engaging in regular physical activity, and prioritizing restorative sleep can lead to increased energy levels and overall vitality.
5. Reduced Inflammation: Ancestral lifestyles emphasize anti-inflammatory foods and practices, which can help reduce chronic inflammation and lower the risk of inflammatory diseases.
6. Better Mental Health: The holistic approach of ancestral lifestyles, which includes stress management techniques and connection with nature, can promote mental well-being and resilience.

Conclusion

Embracing an ancestral lifestyle offers a pathway to reclaiming our health and vitality in today’s modern world. By reconnecting with the dietary and lifestyle practices of our ancient ancestors, we can optimize our physical and mental well-being, reduce the risk of chronic disease, and thrive in harmony with our evolutionary heritage. Whether you choose to follow the Paleo diet, embrace the Primal lifestyle, or simply incorporate ancestral health principles into your daily routine, you’ll be taking a proactive step towards a healthier, happier life.

For more information about this and other topics contact us at: Bar.and.Plate@gmail.com , 231-329-8835

To read more on this subject, I like:

Robb Wolf’s “Wired to Eat”

Mark Sisson’s “Primal Blueprint”

Westin Price’s “Nutrition and Physical Degeneration”

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

In the world of fitness, the notion that a single exercise program can effectively meet the needs of every individual is a misconception. The reality is that each person has unique biomechanical imbalances, movement patterns, injury history, and fitness goals that require a personalized approach to exercise. In this chapter, we’ll delve into the importance of corrective exercise and testing in creating individualized exercise programs that address the specific needs of each individual.

Understanding Corrective Exercise

Corrective exercise is a specialized approach to fitness programming that focuses on identifying and addressing movement dysfunctions, imbalances, and limitations that may contribute to pain, injury, or suboptimal performance. Unlike traditional exercise programs, which may overlook or exacerbate underlying issues, corrective exercise aims to restore proper movement patterns, improve joint alignment and stability, and enhance overall functional movement capacity.

Importance of Testing

1. Movement Assessment: Before designing an exercise program, it’s essential to conduct a comprehensive movement assessment to identify any areas of dysfunction, asymmetry, or weakness. This may involve observing basic movement patterns like squatting, lunging, pushing, pulling, and bending, as well as more advanced assessments like the Functional Movement Screen (FMS) or Selective Functional Movement Assessment (SFMA).
2. Muscle Imbalances: Testing can reveal muscle imbalances and asymmetries that may predispose individuals to injury or limit their performance. By assessing muscle length, strength, and activation patterns, trainers and therapists can tailor exercise programs to address specific imbalances and restore optimal muscle function.
3. Mobility and Flexibility: Testing mobility and flexibility can uncover restrictions in joint range of motion and muscle length that may impede movement quality and performance. Targeted stretching, mobility drills, and myofascial release techniques can be incorporated to improve joint mobility, reduce stiffness, and enhance overall movement efficiency.
4. Stability and Motor Control: Testing stability and motor control can identify deficits in neuromuscular coordination and proprioception that may compromise movement integrity and increase the risk of injury. Exercises that challenge balance, stability, and core strength can help improve motor control and enhance movement proficiency.

Individualized Exercise Programming

1. Customized Exercises: Based on the results of testing, corrective exercises can be selected and tailored to address specific movement dysfunctions, imbalances, and limitations. This may include exercises to improve posture, strengthen weak muscles, activate underutilized muscles, and improve movement mechanics.
2. Progressive Overload: Corrective exercise programs should incorporate the principles of progressive overload to gradually increase the intensity, volume, and complexity of exercises over time. This allows individuals to safely and effectively build strength, stability, and mobility while minimizing the risk of overuse injuries or setbacks.
3. Monitoring and Feedback: Regular reassessment and feedback are essential to track progress, identify areas of improvement, and make necessary adjustments to the exercise program. Trainers and therapists can provide guidance, encouragement, and corrective cues to ensure proper form and technique during exercises.
4. Holistic Approach: Corrective exercise should be integrated into a holistic approach to fitness that addresses not only movement dysfunction but also other factors that influence overall health and well-being, such as nutrition, stress management, sleep, and recovery.

Conclusion

The premise that one size does not fit all in exercise underscores the importance of individualized approaches that take into account each person’s unique needs, limitations, and goals. Corrective exercise and testing play a crucial role in creating personalized exercise programs that address movement dysfunctions, imbalances, and limitations, leading to improved movement quality, reduced injury risk, and enhanced performance. By embracing a tailored approach to fitness, individuals can optimize their movement capacity, achieve their fitness goals, and enjoy a lifetime of health and vitality.

The Functional Movement Screen (FMS) is a movement tool used to determine how well an individual moves. The FMS determines both mobility and stability. It provides information that we use to make precision programming decisions. FMS does this by identifying movement patterns the individual does well. It also identifies patterns that need protection and correction. The FMS Level 1 certifies that the trainer will accurately conduct the screen. Gino and Bill both hold this certification. Gino and Bill both hold this certification.
FMS Level 2 (FMS2) teaches the trainer to correct the issues discovered by the screen. Gino and Bill both hold this certification.
The Fundamental Capacity Screen (FCS) is fitness testing. The data are used to get athletes on the most efficient path to optimal performance. FCS tests the key components of athletic capacity. It identifies the issues that affect an individual’s ability to 1) Produce power, 2) Store and reuse energy, 3) Maintain posture under load, and 4) Control balance. Gino and Bill both hold this certification.
The Y Balance Test (YBT) is an easy way to test a person’s risk for injury as well as determine functional symmetry. The Y-Balance Test is a thoroughly researched test of functional symmetry and performance. It also tests a person’s risk for injury. This protocol is highly accurate and can be used for measuring pre and post-rehabilitation performance, improvement after performance enhancement programs, dynamic balance for fitness programs, and return to activity readiness. Bill holds this certification.
Functional Breathing Screen (FBS). Dysfunctional breathing affects health and musculoskeletal performance. It contributes to many symptoms and functional musculoskeletal issues. It can contribute to decreased pain threshold, impaired motor control, and movement dysfunction. Each of these impairments adversely affects performance in fitness and rehabilitation. Bill holds this certification.
Combining Screens.
The basic screen allows us to determine issues with your body that used to take several sessions to find. Hence, we produce better programs sooner. Combining FMS with FCS gives us the data to optimize athletic performance. FMS with YBT allows us to predict your likelihood of injury with an 89.6% degree of accuracy. Adding FBS to any screen leads to better corrective exercises for all populations.
I will continue to expand the explanations of all the components of FMS in future posts or contact us for more information.

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We all know how important a good night’s sleep is. But for some of us, actually falling asleep and staying asleep is easier said than done. If you’re someone who just cannot seem to get a good night’s rest, don’t despair – there are things you can do to improve your sleep quality. Here are some tips to help you sleep better when you suck at sleeping:

1. Follow a routine before bedtime.

Having a set bedtime routine will signal to your body that it’s time to wind down and prepare for sleep. So try to stick to the same bedtime every night, and include calming activities in your routine like reading or taking a warm bath.

2. Create an optimal sleeping environment.

Your sleeping environment is important, too. Make sure your room is dark, quiet, and cool – and keep electronic devices out of the bedroom.

3. Avoid caffeine and alcohol before bedtime.

Caffeine and alcohol can both interfere with sleep, so try to avoid them in the hours before bedtime.

4. Get up and move around every few hours.

If you’re struggling to fall asleep, getting up and moving around every few hours can help get your body back in sync. Walking or stretching are great ways to get moving without disrupting your sleep.

5. Use a noise machine or earplugs if needed.

Some people find that environmental noise like traffic or neighbors can make it difficult to sleep. If this is the case for you, try using a noise machine or earplugs to help block out unwanted noise.

6. Practice some relaxation techniques before bedtime.

Relaxation techniques like deep breathing or progressive muscle relaxation can help ease you into sleep. Try practicing them for a few minutes before bedtime.

7. Determine where the problem lies.

If the problem is falling asleep some people find melatonin helpful. If the problem is staying asleep phGABA is reported by some people as helpful.

8. Consider using a sleep tracker.

If you’re still having trouble identifying the root of your sleep issues, consider using a sleep tracker to monitor your sleep habits. This can help you see where changes need to be made in order to get better sleep. I purchased an Oura ring and a Whoop. Ultimately I liked the Oura better.

I found that I needed additional help. I invested in an Ooler by ChiliSleep. This is a great tool to use if you find that you need more than just simple tips to get a good night’s sleep. The Ooler slowly lowers the temperature of your bed during the night which leads to deeper, more restful sleep. I highly recommend it! My current program has the bed heating up one-half hour before my bedtime (118 degrees). An hour later it cools to 65 degrees. Another hour later it cools to 55 degrees. One half-hour before I need to wake up it heats the bed to 118 degrees, a very gentle way to awaken. This process simulates the way our ancestors slept. Animal skin blanket warmed at the campfire, the ground slowly cooling, the sunrise warming the earth up.”

If you’re still struggling to get a good night’s sleep, consult with your doctor. They may be able to help identify the root of the problem and recommend some additional treatments. With a little effort, you can start getting the rest you need and feel more refreshed and energetic during the day.

If you need more help reach me at Contact.

We are different from all the other gyms in town.

Sure, we have all the usual equipment: Racks, bars, plates, dumbbells. But what really sets us apart is our approach to fitness.

We use current science to power our coaching and programming. We evaluate progress because the only things that consistently improve are the things that are consistently measured. We use the industry-standard Functional Movement Screen to measure and course-correct every client’s journey.

But most importantly, we are a community not just a place to work out. We celebrate each other’s successes and support each other through failures. It’s what makes us strong – both physically and mentally.