Dave Shutler

This is a page where health, fitness, and inspiration are shared through a deep knowledge and passio

12/12/2020

Before stressing the metabolism with losing weight you should warm it up. Metabolic prehab focuses on the three components of the metabolism: the hypothalamus, gut, and mitochondria. By walking 10k steps, fasting 12 hours daily, and supplementing alpha-lipoic acid you can prime the hypothalamus, gut, and mitochondria to perform more efficiently when lowering your calories. Warm-ups aren't only important for the muscles, by warming up your metabolism you are setting yourself up for success.

Before stressing the metabolism with losing weight you should warm it up. Metabolic prehab focuses on the three components of the metabolism: the hypothalamus, gut, and mitochondria. By walking 10k steps, fasting 12 hours daily, and supplementing alpha-lipoic acid you can prime the hypothalamus, gut, and mitochondria to perform more efficiently when lowering your calories. Warm-ups aren't only important for the muscles, by warming up your metabolism you are setting yourself up for success.

12/11/2020

When we use our values to make decisions, we make a deliberate choice to focus on what is important to us.

When we use our values to make decisions, we make a deliberate choice to focus on what is important to us.

12/09/2020

Hormones and Fat Loss

When it comes to being skinny fat, the answer is counter-intuitive, gain weight. The best way to lose fat on an already small frame is to add muscle. Upping your calories and creating a more anabolic environment will help you gain muscle, and in the long run, make it easier to lose fat.

12/05/2020

Most people who want to lose weight turn to exercise to achieve a calorie deficit. Little do they know they could be setting themselves up for failure. Exercise can be overdone, increase appetite, and reduce energy output. The most effective way to incite weight loss is by focusing on diet, not overdoing cardio, and walking. How does this change your approach to weight loss?⁣

Most people who want to lose weight turn to exercise to achieve a calorie deficit. Little do they know they could be setting themselves up for failure. Exercise can be overdone, increase appetite, and reduce energy output. The most effective way to incite weight loss is by focusing on diet, not overdoing cardio, and walking. How does this change your approach to weight loss?⁣

12/04/2020

Rather than commit to the discipline and commitment necessary to achieve success, we become infatuated with a quick fix.⁣

If you want to succeed, you must get busy working toward that success, and the first step is the hardest.

Rather than commit to the discipline and commitment necessary to achieve success, we become infatuated with a quick fix.⁣

If you want to succeed, you must get busy working toward that success, and the first step is the hardest.

12/02/2020

Muscle Made Simple

We make anything and everything having to do with muscle complicated but thats not reality. Muscle building and maintenance comes down to three things: reps, sets, and workouts. With these three points, consistency, and a healthy lifestyle the game of muscle comes down to time. How much time have you spent in the muscle game?

11/30/2020

It's your journey.

It's your journey.

11/28/2020

Do you ever get to 2 o'clock and the only thing on your mind is getting in bed? Why are we always so tired? Being tired is your body's way of telling you something is out of whack. Anything from too much exercise, stress, unbalanced hormones, or lack of sleep could be the cause. Which of these could be causing you to be perpetually exhausted?

Do you ever get to 2 o'clock and the only thing on your mind is getting in bed? Why are we always so tired? Being tired is your body's way of telling you something is out of whack. Anything from too much exercise, stress, unbalanced hormones, or lack of sleep could be the cause. Which of these could be causing you to be perpetually exhausted?

11/27/2020

So, why should we train our knees over our toes?
Because it is part of our everyday life!

Walking up stairs⁣
Bending down/squatting to grab something⁣
Standing up out of a chair⁣

Who wants these movements to be painful? I know I don't!⁣

So, why should we train our knees over our toes?
Because it is part of our everyday life!

Walking up stairs⁣
Bending down/squatting to grab something⁣
Standing up out of a chair⁣

Who wants these movements to be painful? I know I don't!⁣

11/25/2020

The First 10 Pounds

Stop worrying about the first 10 pounds. The key to fat loss is a having a long term mindset. The poeple who get the best results are the ones that take it slow and attack their plan with a longterm consistency. The goal is to build a new lifestyle that supports your wished, not lose weight and go right back to old habit.

11/22/2020

It isn't a secret, chaining eating habits is hard. I think the hardest part is dealing with "high reward" foods. When I eat donuts, pizza, and french fries all I want to do is eat more, it's the biggest food trap. Instead, I prioritize "low reward" foods like fruit, dark chocolate, and my favorite vegetables. This way I satisfy my cravings in the moment and stop myself from a disgusting binge later on.

It isn't a secret, chaining eating habits is hard. I think the hardest part is dealing with "high reward" foods. When I eat donuts, pizza, and french fries all I want to do is eat more, it's the biggest food trap. Instead, I prioritize "low reward" foods like fruit, dark chocolate, and my favorite vegetables. This way I satisfy my cravings in the moment and stop myself from a disgusting binge later on.

11/20/2020

Good physical health can play a huge role in fostering mental well-being as well.

‘True wellness’ is the wellness of the body, mind and soul. And the wellness mantra for all of us should be a simple one. We must understand that good physical health can play a huge role in fostering mental well-being as well.

Good physical health can play a huge role in fostering mental well-being as well.

‘True wellness’ is the wellness of the body, mind and soul. And the wellness mantra for all of us should be a simple one. We must understand that good physical health can play a huge role in fostering mental well-being as well.

11/15/2020

Life is a game of choices and decisions. You get to chose if you want to change yourself, but will you decide to do it? What choices and decisions have you made that impacted your life?

Life is a game of choices and decisions. You get to chose if you want to change yourself, but will you decide to do it? What choices and decisions have you made that impacted your life?

11/13/2020

Just going to leave this right here....

Just going to leave this right here....

11/12/2020

Carbohydrates for Muscle

For those of us who want to gain muscle, we should NOT be afraid of carbohydrates. Carbohydrates help protein build muscle and make the calories we need easier to take in. Are calories an important part of your muscle building regime?

Timeline Photos 11/07/2020

If you want to maximize your performance and feel good you have to step out of your comfort zone. Taking the leap of "engagement" and creating your "fear bridge" is the only way to breakthrough. It isn't easy or else everyone would do it. How could you break through your comfort zone, create your fear bridge, and maximize your performance?⁣

If you want to maximize your performance and feel good you have to step out of your comfort zone. Taking the leap of "engagement" and creating your "fear bridge" is the only way to breakthrough. It isn't easy or else everyone would do it. How could you break through your comfort zone, create your fear bridge, and maximize your performance?⁣

11/06/2020

This phrase was a French proverb in the late 1100s "Rome wasn't built in a day." but wasn’t added in English until 1545. The actual meaning of this phrase is – “Important work takes time”. This expression works as a plea for someone to be patient. The same concept applies to your health.

This phrase was a French proverb in the late 1100s "Rome wasn't built in a day." but wasn’t added in English until 1545. The actual meaning of this phrase is – “Important work takes time”. This expression works as a plea for someone to be patient. The same concept applies to your health.

11/04/2020

The gym is more than a place to burn calories. It is where you can push yourself physically and mentally but it's also a place to reset and regroup. Things that happen in your personal life that will affect your workout and that's okay, everyone has sh*tty days. How has the gym helped you with your personal life?⁣

Timeline Photos 10/31/2020

⁣For too long the fitness industry and fad diets have pushed an all or nothing approach to food and lifestyle. Well, that isn't how it should be because it doesn't work. Long term success is determined on your ability to have balance in your diet, exercise, and mindfulness. Yes, it takes trial and error and time to figure out, but your reward is long term success that isn't miserable. Do you use buffer foods to help you maintain a balance?⁣⁣

⁣For too long the fitness industry and fad diets have pushed an all or nothing approach to food and lifestyle. Well, that isn't how it should be because it doesn't work. Long term success is determined on your ability to have balance in your diet, exercise, and mindfulness. Yes, it takes trial and error and time to figure out, but your reward is long term success that isn't miserable. Do you use buffer foods to help you maintain a balance?⁣⁣

10/30/2020

By being able to categorize our attitudes and clearly understand what drives our positive and negative responses, we are then better equipped to change or adjust them should we wish to. How often do you feel you are being held back from doing something because you’re either afraid or distressed by it?

By being able to categorize our attitudes and clearly understand what drives our positive and negative responses, we are then better equipped to change or adjust them should we wish to. How often do you feel you are being held back from doing something because you’re either afraid or distressed by it?

10/28/2020

You have been taught to fear dietary fats, and that is not okay. Yes, fat needs to be eaten in moderation and shouldn't be overconsumed. However, fats play a huge role in producing, maintaining, and regulating your hormones. Fats are an essential part of human existence, and you need them. Just remember, too much of anything is unhealthy.⁣

Timeline Photos 10/24/2020

Most people think the metabolism is like a calculator, but it's more like a thermostat. The metabolism is an intricate system of hormones and reactions that are controlled by your brain. Your metabolism responds to all kinds of hormonal feedbacks based on your body's exercise, sleep, and food. It is constantly adjusting and changing. Understanding the basics is the key to enhancing results in the gym and maintaining the energy to maximize your performance.⁣

Most people think the metabolism is like a calculator, but it's more like a thermostat. The metabolism is an intricate system of hormones and reactions that are controlled by your brain. Your metabolism responds to all kinds of hormonal feedbacks based on your body's exercise, sleep, and food. It is constantly adjusting and changing. Understanding the basics is the key to enhancing results in the gym and maintaining the energy to maximize your performance.⁣

10/23/2020

When you simply look at the correlation between people that exercise and happiness, it’s hard to say whether exercise makes one happy or whether happy people tend to exercise more.

When you simply look at the correlation between people that exercise and happiness, it’s hard to say whether exercise makes one happy or whether happy people tend to exercise more.

10/21/2020

We have been conditioned to fear failure and avoid the uncomfortable, but that is not right. As cheesy as it sounds, the only way anyone creates the opportunities that lead to success is by willingly going into the uncomfortable and accepting failures. No one ever gets things right the first time nor does anyone learn how to get it right by avoiding it. Embrace discomfort and learn from failure.⁣

Timeline Photos 10/17/2020

Walking is one of the most underrated aspects of health and fitness. Getting 10 to 20 thousand steps a day helps burn more calories, reduces stress, and improves mood. Walking is essentially the superhero of a healthy lifestyle. Do you prioritize walking daily?⁣

Walking is one of the most underrated aspects of health and fitness. Getting 10 to 20 thousand steps a day helps burn more calories, reduces stress, and improves mood. Walking is essentially the superhero of a healthy lifestyle. Do you prioritize walking daily?⁣

10/16/2020

Being in a state of mindful awareness helps you see what matters to you. You are the expert on you! The first and most important step in creating your roadmap to your healthiest life is to sept back and think about your life. What really matters to you?

Quote: Naval Ravalkant

Being in a state of mindful awareness helps you see what matters to you. You are the expert on you! The first and most important step in creating your roadmap to your healthiest life is to sept back and think about your life. What really matters to you?

Quote: Naval Ravalkant

10/14/2020

We have been conditioned to take on everything at once and attack, but this isn't the way to success. Instead, Clearly defining your goals and planning out what you will do to achieve them, one step at a time, is the best way to succeed. This goal-setting mindset is the "secret" tool to focus on what means most to you and achieving it. How do you set goals?⁣

Timeline Photos 10/10/2020

Have you started a program, gotten amazing results, but then all the sudden hit an enormous plateau? This is because your metabolism is adaptable and you can account for that. By toggling between EMEM and ELEL you can manage your metabolisms adaptability, keep it flexible, and maximize your results.⁣

Have you started a program, gotten amazing results, but then all the sudden hit an enormous plateau? This is because your metabolism is adaptable and you can account for that. By toggling between EMEM and ELEL you can manage your metabolisms adaptability, keep it flexible, and maximize your results.⁣

10/09/2020

We all know that exercising is important for maintaining good health, yet did you know that getting enough rest and relaxation is equally as important?

Having a good understanding of the roles that exercise, rest and relaxation play in your life, as well as how they work together to help enhance your health and happiness, you can better determine just how much or how little of each you need.

Here are some basic tips to help ensure you have all your bases covered:

- Regulate your sleep

- Fuel yourself well

- Make time just for you

- Mix up your workout

- Listen to your body

We all know that exercising is important for maintaining good health, yet did you know that getting enough rest and relaxation is equally as important?

Having a good understanding of the roles that exercise, rest and relaxation play in your life, as well as how they work together to help enhance your health and happiness, you can better determine just how much or how little of each you need.

Here are some basic tips to help ensure you have all your bases covered:

- Regulate your sleep

- Fuel yourself well

- Make time just for you

- Mix up your workout

- Listen to your body

10/05/2020

Eating before a workout is a great way to optimize results. Personally, it isn't for me, but it could work great for you. A good rule of thumb is to eat 2-3 hours before training. That pre0training meal ideally a mix of carbs and protein, like chicken and rice. Do you eat before your train?⁣

Timeline Photos 10/03/2020

If you think exercise is the secret to everything listen up! Exercise is amazing but it has its limits. It isn't always the best solution for weight loss and it can be overdone. When overdone, the metabolism adjusts, lowering BMR, and energy output for a future exercise, making it harder to lose weight. When it comes to metabolism and losing weight, don't overdo exercise. Prioritize weight training over cardio, and incorporate plenty of walking into your routine.⁣

If you think exercise is the secret to everything listen up! Exercise is amazing but it has its limits. It isn't always the best solution for weight loss and it can be overdone. When overdone, the metabolism adjusts, lowering BMR, and energy output for a future exercise, making it harder to lose weight. When it comes to metabolism and losing weight, don't overdo exercise. Prioritize weight training over cardio, and incorporate plenty of walking into your routine.⁣

10/02/2020

Discover who you are as a person and share it with others fearlessly. We all need to embrace who we are and not try to be someone else. Each of us exists for a reason — why would we waste our time trying to be something else?

Discover who you are as a person and share it with others fearlessly. We all need to embrace who we are and not try to be someone else. Each of us exists for a reason — why would we waste our time trying to be something else?

Videos (show all)

Hormones and Fat Loss
Muscle Made Simple
The First 10 Pounds
Carbohydrates for Muscle

Location

Category

Address

Ashburn, VA
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