You are a proactive health-conscious individual. You make deliberate decisions around your health, want to optimize your body’s capabilities, and follow specific nutrition guidelines. When it comes to diets, whether it’s low carb, ketogenic, vegan, dairy free, or gluten free, most healthy individuals follow (if only loosely) some form of programming. Why should our workouts be any different?
External stressors like exercise illicit different responses within our bodies. The science/physiology of exercise is understood. If you want to decrease your percentage body fat and increase your fat burning capacity, there is a physical recipe for that. Do you want to increase muscle mass and increase muscular strength? There’s a map for that as well. If we’re honest with ourselves about our goals and what we want to get out of exercising or with a gym membership, we can create and follow specific programming to get us there. This is the path to actual results.
Where to start?
Assessments / Base Line Measurements: It is difficult to change something that’s unmeasurable. Concrete objective data and metrics are hard to refute. However, starting with something as simple as body weight and percent body fat is a great starting point.
Though how we feel is also important, tangible data about our body helps us to determine whether or not our bodies are responding favorably to the programming. It will also help us determine when it might be time to change the program.
Cardiovascular programming: Where do you go or where do you start when you walk into your gym? Many individuals head straight to the cardio section. Should you start on cardio? How much cardio should you be doing? Should it be low and slow or high intensity intervals? What does high intensity intervals really mean? How does one quantify/measure high intensity? Should you perform cardio on an empty stomach? It is safe to be fasted while exercising? Does it make a difference depending on the time of day? What is the best way to measure my progress?
It depends on the individual.
These are just a selection of the most common questions I get asked on a daily basis.
Resistance Training: Where do we begin? Free weights or machines? How about resistance bands? “I hear Tom Brady only uses bands….I think I’ll do that.” Should I go with high weight and low repetitions or low weight and high repetitions? How many sets should I do? How long should a whole body workout take me? How many exercises do I need to do? Do I do upper body one day and lower body another? How many days/week should I go to the gym?
Again, it depends and here’s why: working with a health and fitness professional can be paramount in streamlining your progress and ensuring results. No matter what your health and fitness aspirations are, even if you are just getting started, being specific with your programming is key.
This does not mean you need to have a personal trainer with you at each workout to see and feel results. It does not mean you need to spend additional money. Most gyms/ fitness centers will meet with their members to help them set up a complimentary individual fitness program.
It is highly recommended to take advantage of a session like this. For many of us, time is our most valuable and most limited asset. Meeting with a health and fitness professional upfront can help you get the most out of your investment.
Start with this list:
1. Figure out your goals, how soon you are expecting to see results, and what you specifically want to get out of your workouts.
2. Have a fitness professional assist in setting up a program specific to your goals (Intensity, frequency, duration, periodization, recovery etc.)
3. Take baseline measurements or assessments.
4. Follow the plan consistently.
5. Re-assess and pivot programming as needed.
Good luck reaching your goals!
–Brandon Krcek MS CSCS
ACSM- Exercise Physiologist
NSCA- Certified Strength and Conditioning Specialist
NASM- Certified Personal Trainer
Titleist Performance Institute- Level 1 Trainer
(For established clients)
Not sure WHO to book with? No Problem! Here at MHH we have an AMAZING team of coaches and EVERY ONE OF OUR COACHES can help you with ANY of your conditions, so just pick the one that has availability on the day and time that works best for you.
Not feeling well and looking for help with your condition, diagnosis, or symptoms that won’t go away no matter what you have tried? Our holistic biological health coaches can help you! Our coaches teach you how your body works, what the underlying cause of your condition or symptoms are, and how to fix and address them using long-term solutions that are data-driven and that work!
Our holistic biological health coaches have a deep understanding of advanced functional testing and genetics testing, along with much experience in complex cases.
Our biological coaching team works with you to empower and teach you how to understand and interpret your lab results, what your results mean, how they are connected to your health conditions or symptoms, and most importantly, what to do with the information, how to put protocols together based on your lab results, and when to reorder your various labs to track progress.
You will become your own healing master learning how to navigate the healing process, how to modify your protocols, when and how to detoxify your organs and cells from the toxins discovered on your lab results. You will learn the importance of tracking your assessment forms and symptom sheets and how to troubleshoot your healing process.
In addition, you have the opportunity to learn how to understand YOUR genetic blueprint – Our coaches are trained in the field of epigenetics and understand implicitly that YOU are in control of your own gene expression and how your genes either work for or against you. If you choose to add genetic testing into your program, your genetic blueprint information can be used not only to help drive your plan of action for healing, but also it can be used to understand your body’s unique nutrition, lifestyle, sleeping, eating, and physical activity needs are so that you can optimize once you are healed.
Get help from our functional nutrition coaches who understand that there is no ONE diet that is right for everyone. Our nutrition coaches work hand in hand with our biological coaches so if you need any lab work done or specific protocols that would require supplement protocols, you have a team working on your behalf and your nutrition coach would make recommendations for which other team coaches would be able to help you.
Your coaches will teach and empower you to learn how to determine and navigate your diet modifications which are decided based on your extensive intake forms, history, and your lab data that your coaches may want to order for you. Based on all of this information, they will teach you what foods to eat and not eat according to various conditions and why.
Your functional nutrition coach will help you learn what substitutes you can use when there are certain foods you may need to stop eating for a period of time, how to put your meals together based on your dietary needs per your lab data, how and when to incorporate gut repair protocols, and what lifestyle modifications you want to address based on your labs and your health conditions.
Nutritional coaching can be a great tool by itself or combined with coaching from our biological coaches. You can schedule with either our biological or nutrition coaches and they can help you get started and make recommendations as needed.
Many people who have successfully mentored with our nutrition coaches have had past issues such as:
Mindset, past and present traumas, and limiting belief systems are some of the biggest barriers to healing, so much in fact that gene expression and biological ‘engines’ of the human body can change for the worse because of it.
In the many years, we have been working in the field of holistic medicine, helping people who have tried everything else with no success or little success, we have discovered how great of an impact our thoughts, beliefs, and past and present trauma, and chronic stress can be to the human body, mind, and spirit.
The rate of recovery and healing for those who place emphasis on creating new neurological pathways to imprint new and healthy mindsets and belief systems in how they perceive themselves and the world around them is greatly improved when the psychological aspect of mindset and integration of mind, body, the spirit is addressed through repatterning of the mind and body neurology.
By removing barriers discovered from traumas, mindset, and conscious/unconscious patterns that are not congruent for healing, health, and vitality, you set yourself up for the best outcomes in your healing journey. Healing only occurs when the physical, emotional, and mental barriers to healing are removed.
Therefore we incorporate mind, body, spirit integration work into our programs and in doing so, we see exponential increases in positive outcomes with our clients. We have put together the most comprehensive ‘whole person’ approach in the world, and this is why our results are so successful.
Our Emotional Processing, Stress Release, & Neurological Repatterning coaches work with you to create new neurological connections, anchor new neurology, and habits, and show you how to become aware of any conscious or unconscious belief systems that may be holding you back from healing and total health.
You are welcome to try one or two appointments to see what you think. We typically recommend a minimum of 6 sessions to make an accurate assessment of how this type of modality is working for you.
Here are some of the modalities our Emotional Processing, Stress Release, & Neurological Repatterning coaches use for brain and body repatterning:
Breathwork is more than just a simple exercise of intentional breathing. Specialized breathwork techniques are used to facilitate major transformation and healing by encompassing a wide range of therapeutic practices that are extremely powerful in providing immediate relief for pulling people out of fight or flight (the amygdala hijack we teach about in Part 2 of our Mastering Trauma Masterclass).
This vagus nerve activation through breath work activates the rest/digest (parasympathetic nervous system), stimulates healing, reduces blood pressure, reduces the cortisol stress response, regulates hormone and blood glucose activity, and heart rate variability (the biological stress response). It rewires the body for self-regulation of the nervous system in a manner that optimizes the body and creates resilience in times of stress.
Yoga breath therapy allows you to disconnect from the mind chatter, mind racing, and negative self-talk and reconnect with your body your energy. From this elevated state of awareness, you are able to facilitate healing, growth, and expansion. And if you are looking for some expansion of your body/mind/spirit awareness, then this type of breathwork can be nourishing and can facilitate the next layer of peace, love, gratitude, connection, clarity, and insights.
In the many years, we have been working in the field of holistic medicine, helping people who have tried everything else with no success or little success, we have discovered how great of a damaging impact our thoughts, beliefs, and past and present trauma, and chronic stress (the fight or flight response) can be to the human body, mind, and spirit.
By becoming aware of how to regulate our own nervous system, and resolve traumas, mindset, and conscious/unconscious patterns that are not congruent for healing, health, and vitality, you set yourself up for the best outcomes in your healing journey. Healing only occurs when the physical, emotional, and mental barriers to healing are removed.
The rate of recovery and healing for those who place emphasis on:
….. Find much success and amplification in their healing journey.
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