How Important is Vision, Really?

   

Great question!  One thing that sets Fitness Evolved is our focus on vision and recognition that we move through the world only as well as we see it.  

This can either be a good thing or a bad thing.  When your vision isn't as good as it could be, you stick your neck out to see better. You change your gait to walk without falling. You jut out your jaw. You move your head instead of your eyes to see something. In other words, you change your center of gravity and redistribute your weight... In order to see better.  All of these little things can lead to muscle imbalances, neck and jaw tension, headaches, etc. 

Neurologically speaking, vision is one of the most important functions for good brain health, mental clarity, and quality movement.   The vision center of the brain is one of the largest areas of the brain, and if you look at it from an "activation" standpoint, the visual cortex is the gait keeper for all of our cognitive, "higher order" functions. 

With neuralplasticity, we now know that anything we do can be improved- it doesn't decline just because we're aging!

In the coming weeks, we'll be rolling out a new sort of program that hasn't been done before- all with the purpose of helping you, our members and contacts, see better and improve your quality of life!  Stay tuned.  Until then...  

Flourless No Nut Chocolate Brownies

 

The Holidays are fast approaching, and it's time to start getting in your "practice reps" in making the yummy desserts you're going to dazzle your friends and family with!  Today's recipe comes from one of our new favorite blogs Digestible Kitchen.com.  It's full of great recipes as well as great, new nutrition information that we've been also researching and exploring over the past year.

One of the most delicious brownies you will ever taste. Deliciously chewy and chocolate with that lovely crisp edge which is so characteristic of a chocolate brownie. Packed full of good old fashioned nourishing ingredients, this brownie has no flour and no nuts, making it a truly "healthy" option. Emma and I love to enjoy these alongside a glass of whole milk, with spoonfuls of fresh cream* or a bowl of homemade vanilla ice cream (my recipe coming soon). Emma found this gem of a recipe on the internet mentioned by Cliff. I hope this digestible snack will become a family staple in your home, just as much as it is in ours.

I used a scone cutter to make the "brownies and cream" above.....quick, easy and rather pretty if you have friends visiting. The possibilities are endless!

A note for those intolerant to dairy and eggs, you may be interested to know (as was I) that intolerances and sensitivities are most commonly linked with hormonal imbalances, and by simply beginning to regulate hormones, by eating digestible foods and something as simple as a carrot salad daily, hormones will begin to balance.

from the pantry

2 eggs (from pastured chooks)

1 cup of cane sugar

1/2 cup cocoa - dutch process (see kitchen notes)

2 tablespoons of melted butter

a pinch of sea salt

let's begin

PREHEAT oven to 180'C (356'F)

LINE baking tray with some baking paper

PLACE all ingredients together in a bowl and whisk until combined

POUR into prepared baking tray

BAKE for about 12 minutes until the edges are firm when pocked with a knife

REMOVE from oven and allow to rest for about 15 minutes (if you can resist!)

ENJOY with spoonfuls of cream or homemade ice cream

kitchen notes

:: Increasing the amount of butter in the recipe will increase its gooeyness (is there such a word?!) I have made with up to 4 tablespoons of butter to achieve a rather yummy gooey brownie. Experiment to find what you like best!

:: I have switched from using raw cacao to simply dutch process cocoa

. When buying dutch process cocoa, check the ingredients to ensure you are buying only cocoa; as some of the brands contain artificial flavours.

:: when buying cream, especially thickened cream, again check the ingredients to (hopefully) find only "cream" - ironically I find the more expensive brands in the supermarket actually contain vegetable gums and other things I'd rather not be consuming.

:: for those who would like some more information on the whole sugar myth - take a read here.

A note from the FE Team:  We approve of all ingredients in this recipe (including the extra butter!) and gladly give you the "OK" to give it a shot.  If you try this recipe out, let us know how it goes.  And, we're more than willing to be your test subjects.  ;)

Enjoy!

More Shoe Science!

This is probably the topic that comes up most frequently, so we feel it's important to keep giving you information and resources on why we recommend the shoes that we do.

Science is starting to catch up with what we've been utilizing and teaching neurologically! This article from Science Daily.com entitled "'Mobility Shoes' Take a Load off for Knee Osteoarthritis Sufferers" talks about a study recently published in Arthritis & Rheumatism.  

In the study, they found that subjects wearing mobility, or "minimal", shoes for up to 6 hours day showed actual changes in their gait and the way their knees were loaded during walking.  This study was well done because it went longer than most do- it actually followed the subjects for 6 months, and saw improvements that lasted for the entire 6 months.    

We've seen, experientially here in the gym, how letting the joints in the feet do what they're designed to do- move!- affects strength, mobility, and performance.  It's great that research is catching up and backing that up!

If you need help picking out the right shoes for you, let us help you!  There are lots of options available now.  Here's a quick video that we posted a few months ago, but in case you missed it, has some great explanations as to why we recommend this type of footwear neurologically, and also easy tips to start to transition into a more mobile shoe:

Z Blog - Shoe Basics

Are You Focused on the Process or the Results?

One of the things we pride ourselves on at Fitness Evolved is getting Results.  That's why you come to us.  One of the biggest reasons we're able to get the results that we get is because we've learned a little secret along the way: Set a goal.  Design a plan that will get you there.  Then forget about the goal and focus on the process!

We are all goal-oriented, results- focused people.  That's how we function in our jobs, and what motivates us to keep going every day.  However, if you look at the top 1% of performers in any arena, be it sports, business, music, etc., you'll see a different focus.  The picture below is from a course we attended recently, and says a lot once you put it into context:

It's a little blurry, but I'll caption it for you. The person in the photo on the left is American tennis player, Andy Roddick.  Andy was a very good player, top 5 in the world at one point, but all through his career was never quite able to meet his "potential" and break through to be the most dominant player in tennis even though he had all of the tools to do so.  The photo on the right is of Roger Federer, the greatest tennis player of all time, to date.  Roger spent many years on top, and was pretty much unbeatable through most of his career until recently.

In the photos, Andy Roddick is hitting a forehand return and his eyes are already looking across the court to see where the ball went before he's even made contact:  Results Focused.  Roger Federer, on the other hand, is actually looking at the ball; watching it hit the racket while he's making his forehand return:  Process Focused.

Federer figured out early that as long as he focuses on the process and does all of the steps necessary to make a good, consistent, accurate stroke, the results will take care of themselves.  Roddick, on the other hand, was always very good, but always inconsistent and never quite able to put it all together and get the results he was looking for.  Roddick was just as good, or better, of an athlete as Federer was, but Federer was more focused on the process than the results.  He focused on the process, became great at the basics, and let the results take care of themselves.

The same goes for our training and journey towards improved health and fitness.  We all have goals, and those goals are what determine how we train/what we do.  But, if we focus only on the results and how close or far we are from our goal, we may miss opportunities along the way to tweak or improve the process that would possibly get us there faster.  

The fact of the matter is, there are many factors that are probably keeping you from your goal- more than you can keep track of or be aware of at one time.  Your body is dealing with all of those roadblocks at once, and only when we've removed the right ones or enough of them will it begin to become healthier and adapt to what we're working on.

  Paying attention to the details and taking simple steps that we know will make us healthier is the surest way to get to where we want to be.  No matter how far away you think you may be from reaching your goal, one step towards becoming healthier is only a benefit, and one step closer to reaching your goal.  If we take the time to look at and invest in the process, we have an opportunity to learn a lot about ourselves and how the body works along the way!  

Six Pack Abs are More Important than Fun?!

Fitness Evolved Core Value #3 states:  "Continually Learn and Improve."  We take all of our core values very seriously (that's why they're our core values!) and this one is no exception.  You'll notice that we frequently take time away to continue to learn and bring new ideas and techniques to our training system.  Andy just returned from Phoenix after taking what was one of the most fun and inspiring courses we've been to so far:  Z Health 9S Skill & Style

This course focused on one thing that many of us have left behind as we've entered our adult years:  Play!  Everything we've been doing in our training and at our gym has been for this purpose.  If we're all being honest, very few of us came to Fitness Evolved because we wanted to get better at doing lunges or deadlifts, or burpees... It's ok, you can admit it!  You came because you wanted to find something to make you feel better so you can enjoy life more.  All of those lunges, deadlifts, burpees, weird mobility exercises, vision exercises that make you tired and loopy, and balance exercises are all given with the intent of helping you develop a more athletic body so you can go out and play- do what you want to do and have fun doing it.  This is the pinnacle of why we do what we do.  Our bodies are designed to move; Our brain's crave stimulus and novelty.  Sports provide both!  Whether you're a competitive person or not, playing sports and being active is the key to having a healthy strong body and high quality of life.  It requires you to move as well as challenge your brain to think quickly, accurately, and solve problems in real-time.  Plus, once someone takes the time to teach you the skill required and you have some success, they become fun!  

 

This most impactful quote I heard over the weekend was this:  "Somewhere along the line, somebody somewhere decided that having 6-Pack Abs was more Important than having fun."  And thus, our current fitness culture was created.   Here's the irony-  the people who have the bodies we envy and would like to have are the ones we see on TV playing sports, not in the gym lifting weights!  They spend most of their time playing, and we spend our time trying to achieve what they've achieved by working.  Granted these athletes do work hard, and they do spend time in the gym, but the majority of their time is spent playing.  

The other important concept we discussed was to "Break the Habit of Being You."  What stories have you told yourself about your own athleticism?  Why do we believe ourselves so strongly?  We are who we think we are until we decide to be different.  Many people first lack a skill for something, and then create a narrative around why they don't do it. (i.e. "I don't have time."  "I'm not an athlete."  "I have more important things to do." etc.)  If someone were to take the time to teach you the basic skills of a sport or activity, could you see yourself actually being different than you currently are?  

We chose the word "Evolved" in Fitness Evolved very intentionally.   Over the next few days and weeks, you will see the next evolution of Fitness Evolved- it's a very exciting time!  We strongly believe fitness and exercise should be fun and being able to play is the key to living a long, healthy, and fulfilling life.  

Is there a sport that you love that you'd like to get better at?  Is there a sport or activity you've always wanted to try that you never thought you could do?  Let's do it!  All sports come down to a few very basic movements and skills that can be taught quickly.  What would happen if you found you were actually able to learn to do it?  How many other windows and doors would that open up for you?  We all have to learn to break the habit of being ourselves if we want to be better than we currently are.   

The Right Fuel for the Job

This week's topic is another one that's important for your workouts, recovery, and waistline:  fuel!  Are you getting the right fuel for the tasks you're asking your body to perform?  Many of you have expressed to us that you're enjoying your programs, feeling much better, but still aren't totally getting the results you're looking for in the weight loss/appearance department.  Working out, exercising, and moving better are a great first step in this process, but they aren't the whole story.  A good rule of thumb that we like to follow is:  "Move to feel better.  Eat to look better."

 

A lot of you are working out for the first time, and are using your body completely differently than you ever have.  But, you are still fueling yourself the same way you were fueling your "old body" before you began challenging it differently. 

 

So, how should we be fueling our bodies?  That's the million dollar question!  There are thousands of diet books, websites, blogs, DVD's, informercials, and everything else out there all telling you different things.  There are many different philosophies and thoughts about many different details- some that matter, some not so much.  But almost all plans have at least one consensus:  If you're going to be exercising and using your muscles, sufficient protein is mandatory for proper recovery, health, and metabolism.  If you're not getting enough protein in your diet, but stressing your body regularly in your exercise program, you're putting yourself behind the eight ball and actually impeding your progress.  You can't build muscle if you're not giving them the right fuel to grow and be active.  Protein is also a key building block for all of your good, youthful, anti-aging hormones!  Sufficient protein is key.  Getting "some protein," or eating things that "have protein in them" is not quite enough, and typically not a whole protein that is completely usable by the body to fuel and repair.  Eating real foods that are primarily protein in each meal is the only way to ensure that you're actually getting enough.  

 

Best sources that we've found in all of our research, experimentation, and coaching so far:  grass fed beefs and lamb; pastured eggs, dairy (milks, cheeses, etc); shellfish- especially oysters, shrimp, crab, mussels; and tropical/less fatty fish; beef gelatin (see below)

We know it's challenging to do, and we also know many of you have turned to protein powders to help you get the protein you need.  While those aren't all bad, many of them are incomplete, or really, not real food.  We've actually found a protein powder that is not only made from real food, but is also a protein that should be included in any diet because of its anti-inflammatory, healing, and repairing properties.  It provides a complete profile of amino acids (building blocks of protein) that muscle meats lack.  We've had great success with using it to repair muscles, heal digestion, reduce inflammation, and increase metabolism.  It's beef gelatin powder from Great Lakes:

   It is flavorless and dissolves in any temperature liquid, so can be used in almost anything:  protein shakes, soup broths, sauces, coffee :), or whatever else you drink with your meals.  

We've been searching for over a year for dietary solutions that we know work for our members, and we can say with confidence that this one does!  Supply can be limited and pricing very inconsistent because of demand, but we now have it available for our members to purchase at Fitness Evolved.   This is an almost must-have supplement to any diet, and we strongly recommend using it.  1-2 tablespoons/day can be enough to have a profound effect.  It typically works best with a meal that includes meat to give your body the complete amino acid profile.  Put it in a soup broth to have with your appetizer or in your drink.  You can also use it in a protein shake/smoothy after your workout or in the morning with your breakfast.  

You've taken a great step in becoming active and helping your body move and feel better.  Now, give your new body the fuel it requires and keep working your way towards the body you want!

Better Sleep=Better Body

How many of you have experienced us asking you "how well did you sleep last night"? Well, there's a reason for that! The quality and amount of sleep completely affects the way your body is going to function the next day, the decisions you're going to make, and even your mood. The following video blog is an extremely informative piece on how better sleep can lead to a better body. Please take less than 6 minutes to watch it and let us know what you think. We hope that you all understand the importance of sleep to your workouts, your recovery, and yes, even your waistline! 

 What exactly is Z Health?  

A great question.  We know many of you have been excited about what we do, but have had a hard time describing it to your friends and family.  

Here's a short animated "commercial" that explains it well, and can easily be forwarded to anyone you've been trying to explain it to:

Z-Health Animation