Full Body Optimization

Fitness Tip: WALKING IS THE MOST UNDERRATED FORM OF EXERCISE

Most people don’t think of walking as a great workout, but in reality it’s one of the best workouts you can do on a daily basis without putting a ton of stress on the body.

It has great benefits including….

1. Reduced Stress
Walking helps you relax and get your mind off of things that have stressed you out through the day and allows you to take time away from your phone with friends and family.

2. Better Digestion
Walking helps digestion by helping the body move things down the intestines faster.

3. Cardiovascular Health
Walking is great for the heart because it helps promote good blood flow and also gets the heart rate elevated during walks.

4. Calorie Burn
Walking can be a great workout when on incline and walking fast. My go to on the treadmill is 6.0 incline with a 3-3.5 speed.

I hope this helps!

Fitness Tip: WALKING IS THE MOST UNDERRATED FORM OF EXERCISE

Most people don’t think of walking as a great workout, but in reality it’s one of the best workouts you can do on a daily basis without putting a ton of stress on the body.

It has great benefits including….

1. Reduced Stress
Walking helps you relax and get your mind off of things that have stressed you out through the day and allows you to take time away from your phone with friends and family.

2. Better Digestion
Walking helps digestion by helping the body move things down the intestines faster.

3. Cardiovascular Health
Walking is great for the heart because it helps promote good blood flow and also gets the heart rate elevated during walks.

4. Calorie Burn
Walking can be a great workout when on incline and walking fast. My go to on the treadmill is 6.0 incline with a 3-3.5 speed.

I hope this helps!

Nutrition Tip: INCLUDE THESE FOUR THINGS IN EVERY MEAL FOR FASTER RESULTS

- Protein 🍖, protein is the building block of the body without it you will not build muscle or your metabolism it is essential

Examples: Eggs, Beef, Chicken, Fish, Pork, Turkey, Greek Yogurt

- Fat 🥑, fats are essential for hormone health and multiple bodily functions so don’t skip them

Examples: Olive Oil, Avocados, Avocado Oil, Cheese, Olives, Nuts, Coconut Oil

- Carbs 🍌, carbs are great for energy and brain power by keeping you focused

Examples: Rice, Potatoes, Any Fruit, Whole Wheat Pasta

- Fiber 🥦, fiber is great for increasing digestive health and fullness to keep you satiated throughout the day

Examples: Vegetables, Lentils, Beans, Chia Seeds, Flax Seeds

Leave a like if this information is helpful!

Fitness Tip: GOLF MOBILITY DRILLS FOR BACK INJURIES

- Cat Cow (Spine Flexion and Extension)
- Supine Scorpion (Hip Range of Motion)
- Glute Bridge (Hip/Lower Back Strength)
- Dead Bug (Core Stability)

These movements are great for a variety of reasons. They help the hip and spine move in full range of motion and not be restricted which leads to less aches and pains. They also increase core stability which core weakness is one of the biggest causes of back issues in people.

Try these out and they’ll help you hit better shots on the course! ⛳️

I’m happy to share that over the weekend I completed an 8 hour course to become a Program Design Specilist (PDS) through The Movement System. I highly recommend this course to anyone looking to improve upon their current program design knowledge and learn how to specifically periodize different training modalities throughout an entire macrocyle.

Benefits of Fasting ⏰

Fasting is not eating or drinking anything with calories for an extended period of time. Common fasting regimens include 12-24 hours of fasting and 0-12 hours of eating in a day.

Fasting has many benefits including

- Weight Loss
Since there is less time to eat food you get full and don’t eat as much

- Blood Sugar Control
Fasting helps with blood sugar control because insulin isn’t constantly spiking from eating multiple times throughout the day

- Decreased Inflammation
Fasting helps decrease inflammation by promoting cell autophagy which is the regeneration of cells in the body to make them healthier and stronger

A simple way to incorporate this is to skip breakfast every day and start eating around lunch time.

Down 6lbs In 2 Weeks 💪

Matthew Poff has been killing his program so far!
Working on a golf course can be very hard work so we have been focusing on..

- Changing nutritional habits with daily meals
- Enhancing lower body mobility/flexibility and strength to work on his golf performance and daily work
- Changing his sleep routine so he has more energy throughout the day

Let’s all congratulate Matthew on his success! ⛳️ 🍎 💪

3 On The Go Breakfast Options For Fat Loss

1. 2 Oikos Greek Yogurt Cups and a Banana 🍌 (31g Protein/305 Calories)

2. Protein Bar and an Apple 🍎 (21g Protein/285 Calories)

3. 4 Eggs 🥚 and 3 Clementines 🍊 (26g Protein/415 Calories)

These are quick and effective and have lots of protein and fiber to keep you full, lose fat, and build muscle 💪 🏋️‍♀️ 🏋️‍♂️

The same people that always tell me they can’t lose weight are always the same people who refuse to walk because they think it won’t make a difference.

👍Walking is a game changer. It’s the first doable habit for many people to start losing weight. And if you do it consistently, it helps you burn a lot of extra calories and aids with fat loss.

It may be a small thing and sure, it doesn’t feel like you’re doing CrossFit or Olympic lifting, but it’s a small action that isn’t hard to take and really starts to add up. Never underestimate getting your daily step count up. 👍

And, just so you know, I’m putting together a brand-new program starting next Monday (March 17th).

This is specifically for people who want to lose 10lbs of fat in 90 days. It’s a remote program, so you can join from anywhere in the world. I’m looking for 10 people to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study.

If that’s you, comment, like, or message me and I’ll message you with the details.