How to Say Goodbye to Chronic Fatigue and Tiredness

Do you find yourself tired at work especially in the afternoon? Usually when this happens we often grab the nearest caffeinated beverage to keep us alert. Long-term, caffeine either becomes a required or abused substance where you find you need higher dosages of caffeine than before. If this sounds familiar, it is time to understand what is going on in the human body.

First, the human body is extremely complex and science continuously discovers something new as we evolve. However, one thing that has been consistent is understanding that energy comes from the cell level. The mitochondria is known as the “powerhouse” in our cells. We increase our mitochondria with exercise, movement and healthy eating.

Exercising promotes the growth of mitochondria, thus producing more energy. Therefore, when you say “exercise makes me feel better,” it’s a combination of oxygen flowing and the production of more mitochondria. Each cell can contain numerous mitochondria. In addition, eating habits can help or hinder that mitochondria growth and production.

So when you eat either large portions or something that makes you feel lethargic, (including coffee) these foods are depleting the mitochrondria, thus leading to less energy. Long-term unhealthy choices may lead to chronic fatigue, which also couples with negative thoughts and depression.

At the cellular level, in terms of producing energy we want to increase(not zap) our mitochondria. Exercise, healthy eating and deep breathing play a huge role into equation. So if you want to say goodbye to extreme tiredness –  move more, eat healthier and keep deep breathing. It’s that simple.

Train like an Olympic Athlete

Every four years, the Olympics inspire millions of Americans with their skill, speed, power and grace. From snowboarding to ice skating, Olympic athletes put forth thousands of hours to train for these events. So what do they focus on?

It depends on the event, but Olympic athletes balance time between training for their event and training at the gym. For example, if someone wants to become a faster speed skater, the skater needs to skate and incorporate speed and power training into his routine.

Generally, the four common “goals” to training is to increase muscular strength and endurance, cardiovascular endurance and flexibility. Speed, power, velocity and quickness are components of strength, cardio and flexibility.

So how do you train like an athlete?

First, getting the mind and head into the game is essential. Thoughts are powerful and can make or break you routines and outlook on training. Second, you need to establish a baseline if you have not done so. This means that your body requires stability, mobility and a cardio  baseline before integrating higher bouts of intensity. If you have this established and been strength training than you are ready to push yourself further to more explosive movements  and/or Olympic weightlifting.

Box Jumps, Lateral Bounds and Cleans are just some of the exercises these guys work on. Get inspired now before its too late and the inspiration is put off for another 4 years.

How Many Calories do you eat on Thanksgiving?

Astounding research conducted by the American Council on Exercise has shown that the average Thanksgiving meal contains near 3,000 calories and 229 grams of fat. If one includes the snacking before the meal, total calories skyrocket to consume 4,500 calories in total. ACE’s chief exercise physiologist stated that for a 160 pound person, he or she would need to run for four hours, swim for five hours or walk 30 miles just to burn off the 3,000 calories.

A pound is 3,500 calories. So in essence, many Americans are eating just about or over one pound of calories for Thanksgiving meal. Usually, Halloween kick-starts the “bad eating” with sugary treats, and Thanksgiving is the start to over-eating.

Mind-shifts and perceptions about eating do not change overnight, and must be practiced to make these habits automatic. Here are a couple reminders about overeating on the holidays.

-It’s not the tryptophan that makes you sleepy. It’s the quantity of food we eat. There are other meats that contain higher grams of tryptophan than turkey. It’s the combination of heavy, dense foods that lead to this tired feeling.

-The turkey is not going to fly away from the table. If you are afraid you won’t get to enjoy enough of your favorite foods, pack a  meal to-go. Two meals is better than one anyways.

-Most people get excited about eating holiday meals. And who can blame them? But that excitement sometimes leads to scarfing the food, which leads to overfilling our stomachs. It takes the brain and stomach twenty-minutes to connect in order to distinguish the body is full. This is where eating slowly comes in handy. This allows the stomach to determine it’s full before the brain realizes it.

If you need diet advice, we are here to help! Contact us at with questions you may have about nutrition.



Truth behind Your Metabolism

Metabolism is a concept not easily understood, except for individuals who study exercise science or other forms of medical studies. Metabolism comprises of several aspects, which is important to our overall daily caloric expenditure. Below is an easy to understand layout to see what lifestyle affect metabolism.

Digestion of Food
This part of the metabolism is based upon the energy expended to digest and breakdown food. Metabolism is affected by what we eat, when we eat it. There truly is no one-size-fits-all approach to eating. Some research suggests five small meals per day, others say eat three adequate meals. The one thing to note is the quality and quantity of food. The body burns more energy when it has to breakdown whole, nutritious food. That is part of the reason why we can eat a whole bag of Doritos. There is no fiber or lack of “whole grain” to make the body feel full and work to break it down. Therefore, although the quality is rough on digestion, due to slamming down the chips, the stomach will quickly pass it through to the intestine. Once again this another reason to advocate for fresh, whole foods, especially fruits and vegetables.

Physical Activity
This component of metabolism is vital beyond “boosting” our metabolic rate. Physical activity reduces stress and promotes happiness and vitality. We expend energy through movement. This movement occurs through exercise sessions, running errands or walking to work. Moving the body throughout the day is now known to be significant indicator for weight management. In addition, those who strength train or complete metabolic conditioning classes can burn calories long after their workout, thanks to a concept known as EPOC.

Resting Metabolic Rate
This part of the metabolism is based upon the ability to expend calories at rest and our normal daily functions. This includes breathing, thinking and heart pumping actions. Our organs constantly work around the clock 24/7, so we are technically burning calories all day, everyday. However, as we age, the body naturally deteriorates.  This is where having lean muscle mass is vital to keep our daily caloric expenditure high. Muscle burns more calories than fat at rest. This is based on the pounds. For example, the metabolic rate of muscle can burn 4.5 calories per per pound versus 2 calories per pound of fat.

If you are lacking in any of these areas, contact us and we’ll get you back on track. | 206-576-2017