Category Archives: Healthy Tips

You are the CEO of the cells in your body!

I Love working with entrepreneurs to help them achieve peak performance with their bodies so they can transfer that energy into their business. When I do, I often refer to partnering with their body or treating their body like a business…

You see, integrity with your body can be very similar to integrity in business.

Have you ever worked for a CEO, boss or manager that had no integrity? Have you ever had your boss ask you to do things that you didn’t agree with but you had to do it anyway? Were you given the proper tools and guidance to complete the task as expected? Have you ever had a job where you felt overworked and underpaid? Did you respect your boss?

On the other hand, have you ever worked for a boss with integrity, who treated you with respect? You probably worked much harder and were much happier with your job and respected them in return… A CEO with integrity usually has very loyal, happy employees and a thriving business.

Well, you are the CEO, boss and manager to the cells in your body. Every cell in your body has intelligence and is working hard to please you. Do you treat your cells (body) with respect? What are you asking them to do for you? What are you paying (feeding) them? Are you giving them the proper tools and guidance to complete your tasks as needed? Are you praising them? Do they respect you?

Your body wants to perform for you. It wants the very best for you. It gets up early, works hard for very little recognition and does it again and again every day!

Treat your body like a CEO with integrity would treat their employees. Respect it, delegate tasks with integrity, pay it well and it will give you years of loving service.

~Jason Latas~

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Intermittent Fasting, a great Fat Loss Tool if used properly

I’ve been a personal trainer for 25 years and there are some things that just, plain work. Intermittent fasting is one of them.

Intermittent fasting has become quite the fitness craze and works quite well if done properly. Although many people feel that more is always better and this is often where the problem begins… Fasting has been around for thousands of years. It’s nothing new and in this article, I will explain a little more to help you with this new/old fad…

IF is the practice of not eating (fasting) for 12 or more hours at a time. Fasting is generally done for 24 or more hours whereas “intermittent fasting” pertains to shorter durations, done more often… Scientists often call this “time restricted feedings”.

Although it would seem counterproductive to not eat, your body does some amazing things to compensate for your lack of fuel. In my practice I call these days, “Cleanse Days” since we are giving the body time to cleanse and detox.

“Jump Starts” Fat Burning: The reduction of calories on Fasting/Cleanse Days stimulates the body’s fat burning furnaces by increasing human growth hormone while suppressing proteins responsible for fat synthesis and storage. Notably, the surge in human growth hormone also helps protect against muscle breakdown as long as followed with intake of quality protein.

Triggers Detoxification: The abstinence of food on Cleanse Days gives the digestion system a break, allowing the liver to kick into detox high gear. Also, with the reduction of fat deposits on Cleanse Days comes the release of stored fat-soluble toxins.

Improves Insulin Sensitivity: A review of animal and human studies involving intermittent or alternate-day fasting, or abstaining from food for one or two days in between normal calorie consumption days, found that fasting resets cellular sensitivity to glucose and insulin. This in itself can bring better health—allowing the body to better control blood sugar. The opposite of being insulin sensitive is insulin resistant, which is related to metabolic syndrome, type 2 diabetes, and cardiovascular disease. Recently, research has shown that periodic intermittent fasting was associated with reduced risk in type 2 diabetes and cardiovascular diseases.

Reduces oxidative stress and inflammation: As fat cells shrink, they release fewer pro-inflammatory cytokines (signaling molecules) that cause oxidative stress and inflammation. Less total body fat also helps improve antioxidant status in the body. The end result is improved health overall and lower risk of chronic disease. Oxidative stress, in particular, plays a heavy toll on telomeres (related to aging). The lower the oxidative stress, the better for healthy aging.

Activates Your “Longevity Genes”: Studies in animals suggest that intermittent fasting on Cleanse Days can activate genetic expression of SIRT1, dubbed the “longevity gene”. The scientific interest in sirtuins, the family of proteins that SIRT1 is a part of, has grown since the early 2000s because of findings that stimulation of them—via calorie restriction, intermittent fasting, and compounds such as resveratrol—may slow aging and increase lifespan.

Pretty amazing eh? Well, even though it seems simple there are precautions that should be taken before you just stop eating…

You should be eating on a regular basis for several days before beginning any type of fast. Your body’s first priority is survival and if you are not eating well (or enough) and try to restrict calories even further, your body will actually compensate by lowering your metabolism, because it thinks it’s starving.

The trick is to follow a healthy diet for your size and weight for at least 4 days before fasting, this way your body will feel safe (not staving) and will actually burn more fat and boost your metabolism. Then, end your fast with a clean, medium calorie meal as not to stuff yourself and negate all of your positive effects. I prefer a large salad with 4-6 oz of lean protein. Then follow a clean diet for your size and weight for 4 more days before fasting or cleansing again…

Once you are more experienced and understand your body and metabolism a little better, you can tweak this system to have some dramatic effects!

If this seems confusing, check out our 30-Day Metabolic Reset with Coaching! It’s a system designed to help you drop as much fat as possible, while holding the muscle. And you get a personal trainer to help you out!

If you have questions and would like a trainer to contact you, please fill out the form below:

To your health,

~Jason Latas~

 

 

 

 

 

 

 

 

 

Top 9.5 Reasons You’re Not Getting Results in the Gym!

So, you’re going to the gym, working out four, five, six times a week, but you’re just not getting the results you expected. What gives? Well, you’re probably making a few simple mistakes. In 25 years as a trainer, I have noticed that it’s the small things done with consistency that get the big results. Here are a few tips that could help you see better results from your efforts.

Too much or the wrong kind of Cardio:

When it comes to cardio, think high intensity for shorter periods of time. Studies have found that it’s better to sprint on a treadmill for 30 seconds, recover for three minutes and repeat 10 times than to run at a moderate pace for half an hour. With HIIT (High Intensity Interval Training), you build muscle, increase your VO2 max and keep burning calories for up to two hours after you finish working out. I also have my clients separate cardio and weight-training days so the body doesn’t get confused and can more efficiently burn fat OR build muscle…

Not enough Strength Training:

While it can be tempting and easier to stick with cardio and classes, the real key to getting toned is to mix strength training into your routine on a regular basis. You should hit the weights at least three times a week, focusing on more weight and lower reps. Remember that too much cardio will also have the potential to burn precious muscle and the more muscle you have, the higher your metabolism and the more fat you will potentially burn.

Increase the Weight:

When you are strength training (which I recommend) don’t forget to gradually increase the weight. To tone the muscle, you want to work until the last rep is very difficult to finish. If you are just following the numbers but your last rep is easy, the weight is too light. If you can easily finish 12-15 reps then it’s time to increase the weight by 5% or until it is difficult to finish 12 reps. (this is just an example as I am also a fan of mixing up the weights and reps to keep your muscles guessing and growing)

Chill out a little:

Stress is as bad for the body as it is for the mind. Studies show that it contributes to increased appetite, weight gain and a loss of muscle mass. Do what you can to relieve stress, whether that’s getting a massage, meditating or using your workout as a stress reliever. I highly recommend all 3 J And Remember to Play a little more often!

Lack of Portion Control:

Diet is one of the most important aspects of an individual’s health and fitness routine. Some even say that it accounts for as much as 80%. But even if you focus on lean protein, good fats, fresh fruit and veggies, eating too much of anything isn’t going to help you get lean. Be cognizant of calories and fat per serving and think about counting calories for a week or two so you can start learning what something like a healthy serving size of chicken looks like on sight. Just a couple weeks of paying attention to calories and serving sizes can help you make better portion choices and be better informed when eating out. You can Google just about anything to find out the calories or nutrition content and there are endless apps out there to help you track calories…

Too little Water

Hydration, hydration, hydration! Staying hydrated will help you feel better and look better, while your muscles will recover faster and you’ll burn fat more efficiently. Consider carrying a water bottle and sipping throughout the day. I have my clients keep track of their water intake by refilling the same water bottle so they know how much they consume in a day.

Not enough Stretching:

If you’re hitting the gym regularly for sessions of cardio and strength training, you’re going to be using your muscles a lot. Stretching increases flexibility and range of motion while keeping muscles long and lean instead of short and constricted. A good, comprehensive and continued stretching plan will help you avoid injury and add years to your healthy life.

Not enough Sleep:

Your body recovers, repairs and grows while you sleep. You can’t expect to function without enough sleep, and your muscles can’t either. Without seven to nine hours of restful sleep per night (and at least 24 hours between strength-training routines), you won’t get toned as quickly as you could. Studies have found that people who are in a sleep deficit get less of the benefit from going to the gym, as their muscles are focused on recovering, not developing.

The Same Old Routine:

Your body is a master compensator and will get used to the same routine pretty quickly! If you are just doing the same moves every time and not changing weights and reps, your body will get used to it, compensate for it and put you on cruise control… Your body needs to be challenged if you expect it to change. If you’re not changing reps, weight and hitting your muscles from different angles, you’re not challenging it and, guess what, your body will just cruise through your workout and stay the same. Mix it up and keep your muscles guessing so they grow to keep up with the new demands.

Educate yourself on exercise and nutrition:

There are many books and articles on proper training and nutrition. Asking a professional for help can also have huge benefits. A professional trainer can create a routine that will get you to your goal much faster or can review your current routine and make suggestions that could help you get better results from your efforts. There’s no need to spend too much time in the gym. A good, efficient plan will get you in and out without wasting your time.

If we can help you out or answer some questions to make your routine a little more effective, please fill out the form below and a trainer will contact you:

~ Jason~

Also check out our 30-Day Metabolic Reset with Coaching!

 

You Really Are, What you Eat (And Think)…

YOU REALLY ARE WHAT YOU EAT and think…

The body is an amazing miracle! It completely takes care of itself, as long as we water and feed it daily. We don’t have to think mms566about breathing, digestion, blood circulation or any of the other thousands of things our body does every minute to keep us alive. It’s truly amazing if you think about it! We can’t even fathom the amount of cellular actions that go on inside of us every minute. Our cells are constantly regenerating and replicating themselves while we remain totally ignorant of it.

Muscle cells regenerate themselves about every 90 days while taste buds every few hours. Every cell has it’s own lifespan and it regenerates itself before the old one dies and is eliminated through our system. Your entire body (except for certain brain and nerve tissues) is said to regenerate every 7 years!

youarewhatyoueatHave you ever wondered what these cells are made of? We supply them with the necessary nutrients daily by what we eat. Yeah, you really are what you eat. We tend to take our cells for granted and forget that they are built and therefore, we are built, from what we eat daily. Yes, a large amount of what we eat is burned as fuel and energy for our body and some is stored but a portion of it actually becomes you. So think about that the next time you reach for a snack or fast food. What you put in your mouth is what your body uses to rebuild itself. Yes, part of that doughnut will become part of you at the cellular level. Do you have a doughnut brain or doughnut muscles?doughnut-girl

Another part of this story that many people don’t think about is our subconscious’s role in this process. I will talk more about your subconscious in a later article but keep in mind “you are what you think” just as much as “you are what you eat”.

Your cells don’t judge, they just regenerate using the building blocks that you supply and the chemical messages that they receive. Chemical messages? Yes, your subconscious is like a program on your computer that is always running in the background. Your body responds to your subconscious more than your conscious mind.

self-talk-head-1Have you ever let an outside experience “make you” feel like crap? Have you ever let an outside experience make you feel great? Have you ever felt under the weather and then found out something awesome and immediately felt better? Stress is one of the best examples of this. When you completely stress out or spend a long amount of time under serious stress it completely exhausts you and can cause some pretty serious physical challenges, even though nothing has actually happened to you physically. Nothing outside of you has actually hurt you but the stress alone can cause serious health issues because your body thinks it’s not safe and is constantly releasing stress hormones, as if it is in Danger! This is all in your mind and wreaking havoc inside your body. This is all happening because of the quality of your thoughts. And the quality of those thoughts are programming your subconscious mind, which is in turn programming your body to respond as though something is actually happening to you! So, if you think about it, the same thing is happening every time your cells rejuvenate. Are you subconsciously telling your body that it is getting older and weaker or younger and stronger? Remember, your body responds to your thoughtsEnjoy Life Jason Latas and will rebuild itself constantly based upon the picture of yourself that you hold in your mind.

Don’t forget to dream, play with your kids, walk the dog, play music, go for a hike, de-stress and get into
your groove daily. It is important to be young inside if you want to be young on the outside. the subconscious is constantly being programmed by your beliefs and belief systems. Your subconscious has a great influence on how your body operates, every second

“What thoughts are constantly playing in the background of your subconscious mind? Are they thoughts that empower you or break you down?”

“Do your thoughts and self talk keep you hostage to the pain of your past or propel you into your desired future?”

Remember, a Healthy Diet and Healthy Mind make a Happy and Healthy You!

~Jason~

www.SummerBodyNow.com

www.JasonLatas.com