Define: Hunger

by Corbin Burkard, Head Trainer, Burn Boot Camp – Eau Claire

Ever feel hungry? Of course you have. Feeling hungry is our body’s natural way of letting us know it is time to eat. What is often misconstrued is understanding how truly “hungry” we actually are. As a trainer who is dealing with nutrition questions on a daily basis, one of the first questions I ask people is, “Do you feel hungry during the day?” Often the answer I receive is, “No.” For many people this is simply because we are undereating and need to gradually increase calories in order to boost our metabolism so we can actually burn MORE calories by putting better food into our bodies on a more consistent basis.

On the other end of the spectrum are those of us that eat a sufficient amount (or too many) of calories on a regular basis. If we are eating enough calories during the day, odds are we feel hungry, or at least we certainly would if we missed snack time! Some foods make you hungrier without actually doing anything for you, like sugars and refined carbs. Whereas foods high in fiber, healthy fats, and proteins can assist to not only increase your metabolism and nourish your body, but can also help so you aren’t hungry constantly. From here, I put “hungry” into six different categories to help explain what type of hunger we are actually experiencing, and how to combat those types of hunger!

  1. Starving – The feeling that you could “eat a horse.” At this point you are more than likely shaky, lightheaded, and possibly sick feeling.
  2. Pretty Hungry – This is go time! Time to definitely be eating some food. You are maybe even a little past the point of when you should have last eaten. Right now there are some pretty empty sounds coming from your stomach, and this feeling more than likely came on gradually.
  3. You Could Eat – This is my typical response when I am not all that hungry, but know I will be within an hour. At this point there is no reason to be eating. Drink some water, see how you feel, and then start to plan or prepare for your next meal.
  4. Content – If you are not hungry, and also not full, why would you need to eat? This is one that gets a lot of people late at night. You have had dinner, you are going to bed in an hour, and there is no reason to eat! Don’t feel bad though, this is a common, learned, habitual movement (my favorite suggestion is to do air popped popcorn with light olive oil!). Typically I tell people to either drink some water or substitute something with essentially no caloric value to wean themselves away from late night snacks.
  5. Full – Stop! Slow down, put that fork down between bites, eat slower, take a drink between each bite, use a smaller plate, put the rest of the food away in containers for tomorrow! Going beyond this point is usually what makes us sick, wastes our money, and keeps our waistband tight.
  6. Overfull – Typically overeating happens often when we waited to eat until we were starving. You get all excited to eat again and start to cram anything and everything we can into your face too quickly! Afterward you feel sluggish, slow, tired, and sometimes quite uncomfortable. This can be easily avoided by trying to stay between numbers 2 and 5 at all times!

Pure Fitness 4 You has your Barre Needs!

by: Pure Fitness 4 You

Top 5 Benefits of adding in Barre to your workout routine!

1. Strength and definition. When you work your thighs in a barre class, you target that muscle group from all angles. Three thigh exercises will work to fatigue the front, inner, and outer thighs, strengthening the muscles from joint to joint. The same goes for your butt, abs, arms, and back. By strengthening each muscle group thoroughly, you are not only creating amazing definition, you are also strengthening muscles that are often underused and underdeveloped.

2. Endurance. Each barre class is known for its use of isometric contractions and small isotonic movements. In an isometric contraction, you tighten or contract the muscle without changing its length. Think plank position or those poses where you hold completely still as your legs start to quiver and shake. These Barrcontractions utilize slow-twitch muscle fibers that can increase stamina and improve your endurance.

3. Flexibility. You don’t need to be flexible to practice barre, but the amount of stretching in each class can help improve your overall range of motion and reduce your risk of injury. Tension and tightness in your muscles and the tendons around them can lead to back pain and poor posture, and can make everyday tasks like bending down to tie your shoes more difficult. Stretching out your muscles will help relieve stress and allow you to move through your day with a little more ease.

4. Posture. Core muscles are engaged throughout the entire class, and they can be used for the primary focus of an exercise or for stability as you perform a move that targets your thighs or butt. The most common issue that clients come in with is back pain that usually stems from weak core muscles and hours spent sitting at the computer. As you strengthen your core, you will notice that you can sit and stand taller and your lower back will take less stress and tension throughout the day.

5. Mind-body connection. Barre classes challenge you to not only go through the motions of the workout but to focus your thoughts on each and every tiny muscle you are working.

Barre Class Schedule (More class times coming soon)

Sundays: Barre/Ab Combo

3:30pm – Legs and Abs its a win-win

Mondays: BarOga

4:30pm – Combination of Barre & Yoga/PiYo.

Wednesdays: Barre Express

5:30pm – 30 minute class w/a cardio barre feel.

Fridays: BarOga

9am – combination of Barre and Yoga/PiYo.

Let’s meet at the Barre!! It will be soooo worth it!!

The Secret to Sleeping More, and Better!

by Corbin Burkard, Head Trainer, Burn Boot Camp – Eau Claire 

I am the head trainer at Burn Boot Camp – Eau Claire, which if you don’t already know is a gym where 99% of our camps are female only! In my time here, I have learned that strong, hard working women seem to value the little sleep they get. 🙂 Aside from getting in your workout, sending the kids off to school, running to work, somehow putting food on the table, tucking your kid into bed for “the last time”, your day is full of time for naps, I am sure!

I am ready to let y’all in on a little secret about how to fall asleep quicker, stay asleep longer, and overall, sleep better. Exercise. Really, it can be that simple!

Exercise helps the release of chemicals in your body such as serotonin, and dopamine which are some of your “feel good” chemicals. Serotonin is a neurotransmitter that assists in your sleep cycle. This chemical helps to influence your mood, and high levels can assist in decreasing anxiety and stress. One way to elevate this is through consistent exercise! Aside from directly helping you sleep, it also is a destressor which allows you to wind down after a long day and get to sleep quicker, rather than lying awake thinking about everything!

Dopamine is another chemical that is released during exercise. People commonly refer to this chemical as the one that makes you happy. Again, increased levels of dopamine help to decrease stress, and give you the feeling of a “runners high”.

Even though this is an article relating to how exercise affects sleep, it is still important to know that one of the first changes you will notice, when you begin exercising is having more energy! Exercise does make you tired, and will help wear you out to sleep better at night, but when in a regular exercise routine, those people have more energy throughout the day, and have an easier time getting up and out of bed in the morning!

Sleep is important in your day to day life, and is especially important when in a regular exercise routine. The time that your body is asleep, is the time that your body uses to recover! This can often be overlooked, when we are a society driven by success, and we don’t typically give ourselves 6-8 hours a night for quality sleep. A suggestion I usually make is set an alarm when it is time for you to go to bed, and stick to it!

There are so many various benefits to sleep, and we need to unlock ways to get more rest, maybe, as it turns out, we have had the answer right in front of us the whole time. So next time someone tells you they go to bed at 8:30, you should follow their lead!

 

 

POUND Your Way Fit

Pure Fitness 4 You is owned and managed by Brenda Jane Crass, wife and mother of two. “Owning a fitness studio is an amazing opportunity for me to share my love of health and fitness with others and to be a role model,” she says. Why did she decide to start this business? “I wanted to have classes in the area that all fitness levels would be able to do,” she explains. “I love helping people, seeing their progress, and knowing I’m making a difference.” All classes at Pure Fitness 4 You are for all fitness levels as the instructors will always show modifications, regular, and advanced moves, but

Why did she decide to start this business? “I wanted to have classes in the area that all fitness levels would be able to do,” she explains. “I love helping people, seeing their progress, and knowing I’m making a difference.” All classes at Pure Fitness 4 You are for all fitness levels as the instructors will always show modifications, regular, and advanced moves, but Crass adds, “If you ever come to class and have questions about moves, just ask as there are always ways to make the moves work for each individual ability level.”

Crass seeks to make Pure Fitness 4 You stand out in the community. “Pure Fitness 4 You offers unique to-the-area classes and really goes all out with the personal touch of letting our members know we are here! Once you’ve stepped into the doors at Pure Fitness 4 You, you become family!” Crass notes. One example of that uniqueness is the POUND class, which is a group fitness class that is inspired by drumming. It lets you be a part of the music as you are getting a

One example of that uniqueness is the POUND class, which is a group fitness class that is inspired by drumming. It lets you be a part of the music as you are getting a head to-toe workout. Crass assures, “It’s low impact but high intensity, so you’ll burn calories having a blast!” It’s new to the Chippewa Valley and is taking a lot of places, like New York City, by storm. So far there has been a lot of interest in POUND, and Crass says her regulars are addicted to it. She cautions not to worry about an inability to keep to the rhythm, explaining that the instructor keeps you on track and you soon fall in love with being a part of the music and being able to “pound out the day.” Her enthusiasm for this class couldn’t be any greater. “POUND lets you be a rock star!” Exemplifying the welcoming spirit of Pure Fitness 4 You,

She cautions not to worry about an inability to keep to the rhythm, explaining that the instructor keeps you on track and you soon fall in love with being a part of the music and being able to “pound out the day.”

Her enthusiasm for this class couldn’t be any greater. “POUND lets you be a rock star!”

Exemplifying the welcoming spirit of Pure Fitness 4 You, Crass exclaims, “If you are looking for an amazing atmosphere to work out in, Pure Fitness 4 You is it! We make you a part of a family, and everyone will have your back each step of the way.”

For more information, see www.purefitness4you.com, call 715-456-1182, or visit them at 1423 South Hastings Way, in Eau Claire.

Photo by Angi Randall Photography.

The Need for the Proper Form of Folate in Chronically Ill People

by Heidi Toy, NTP

In my practice, I meet with some clients with who are chronically unresponsive to medical treatments who have been very sick for a very long time. Some medical professionals around the area see me as clients and they also refer their patients to me. One of the primary items I see in chronically ill people that doctors often miss is the person’s need for the proper form of Vitamin B9 or folate. Let’s explore why this nutrient is so important and how we can avoid missing it.

First, the term folic acid refers to the synthetic form used in some supplements and in food fortification. Folic acid is in an oxidized form and must be converted by the body to the reduced form called folate. When we take a synthetic form of folic acid either as a stand-alone or in a multivitamin, we are not doing ourselves any favors. Be very cautious of buying drug store vitamins or anything fortified with folic acid rather than folate, simply because the body doesn’t know what to do with this synthetic form, and you could be blocking your cell’s receptor sites for the natural form 5-MTHF.

In the body, folate is converted to dihydrofolate then into tetrahydrofolate then into methylene tetrahydrofolate and finally into the 5-methyltetrahydrofolate or 5-MTHF. Or very simply, Folate  →  5- MTHF.

It may seem a little technical, but having a practitioner who understands this conversion and if the person can properly make the conversion is crucial. The inability to make the conversion in some folks is because they have what is called a mutation on their genetic personality or more technically known as a single nucleotide polymorphism or SNP, which is pronounced “snip.”

In the very simplest genetics explanation, we know that every living person has their own genetic code and that they got this DNA from their parents. One half of our DNA came from our mom and one half came from our dad. Along the DNA strand are alleles, which means “one member of a pair.” Alleles will be either negative (-) or positive (+), and if we received two positive alleles (+/+) one from each of our parents on the SNP known as C677T, then we have the most severe mutation and a decreased ability to convert folate to 5-MTHF.

About 40 percent of the population, myself included, has a mutation on this SNP (C677T). And while a person could have zero symptoms at all, they could also have increased homocysteine, pro inflammatory immune reaction resulting in hundreds of disorders including heart disease, progressive neurological disorders, or cancer. Moreover, folate is essential for vitamin B12 metabolism as well as in the functioning of the central nervous system and the immune system. It also means that the body has impaired ability to detox.

We have had these mutations on our SNPs since the beginning of man; however, we live in a very toxic world and our bodies’ ability to rid themselves of the toxins we encounter daily is crucial for health and wellbeing. Consider the facts of toxins in our immediate world for one minute.

Nearly 80,000 new synthetic chemicals have been released into the environment. Over 350 different pesticides are used on the food we eat. Roughly 300 known harmful substances can be found in most blood samples. Newborn babies typically contain 50 to 70 dangerous toxins at birth. The average home contains 3 to 10 gallons of hazardous materials. In the United States alone, over 4 billion pounds of pesticides are used every year. There are at least 5,000 chemical ingredients in cosmetics. Prescription medications are now showing up in our water supply. And to add insult to injury, certain medications referred to as “drug muggers” actually steal vitamin B9/folate from the body.

These staggering toxicity exposure statistics coupled with the fact that over one third of the world’s population lacks the ability to adequately convert folate to 5-MTHF has set us up for what I refer to as the perfect storm. No wonder we are chronically ill as are our children.

Finding out if you have a SNP mutation is easy. It also arms you with the knowledge of what you need to do to get, and stay, healthy in our ever-increasing world of toxicity. I offer a free fifteen-minute discovery consult call to new clients where you can find out the right course of action for you to take charge of your health today.

Heidi Toy is a functional medicine nutritional therapist, and the owner of Educated Nutrition, located in Altoona, Wisconsin. Her focus is helping people heal holistically, with an emphasis on digestion, weight loss, depression, female hormone issues, and fatigue.