Own Your Health & Fitness

Own Your Nutrition

Nutrition is another vital piece of the healthy living puzzle! My husband and I adopted a gluten-free diet four years ago. He suffered from severe sinus issues that required invasive sinus surgery. Even after the surgery, he still suffered from severe sinus issues. Finally, he was correctly diagnosed as being gluten intolerant.

 

Benefits of a Gluten-Free Lifestyle

 

His transformation was unbelievable once he was correctly diagnosed and we began eating different foods! His energy levels shot up, his frequent headaches and exhaustion vanished, and he hasn’t suffered from a sinus infection since! 

 

It took some time to adjust to the diet transformation since, I also decided to switch to an organic diet. Since I am the one who shops and cooks, my husband just eats whatever I put in front of him LOL! We both lost weight, body fat, gained energy, and have never felt better.

 

Meal Delivery Service Can Save You Time Without Sacrificing Nutrition

 

To make things even more efficient, we relied on a meal delivery service called Factor 75 (use this link for a discount) – for several healthy meals each week. This saved us time, money, and eliminated the issue of wasting vegetables we couldn’t eat before they went bad. 

 

Our diet consists of organic chicken and fish, as well as plenty of green veggies like broccoli, asparagus, brussel sprouts, and green beans. Fresh, organic vegetables are best, if possible, but if this is not an option for you, then I recommend using frozen vegetables rather than canned ones. Canned vegetables are loaded with salt, but if this is your only option, throw away the liquid they are packaged in and rinse them several times before cooking them. 

 

We work out hard, so avoiding carbs entirely as in the Ketogenic Diet isn’t suitable for us, but we limit the amount of carbs we consume. Instead, we eat sweet potatoes or jasmine rice once or twice a week to keep our carb intake to a minimum. 

 

I can’t forget to mention that every night, I make a green salad with cucumbers and tomatoes, because it helps us feel full and satisfied without adding extra calories. Bon Appetit!

 

Boost Your Longevity with Signature Herbal Blends

 

Our coffee, protein shakes, juices, and teas are all made daily with Apothekary www.apothekary.co (Please use this link to get $10 off your first order, and enter “OWNIT15” for an additional $5 off at checkout), organic, fair-trade, non-GMO plant-based herbs. Their products are absolutely amazing for uniting the mind, body & soul into balance. Their powerful signature blends of 60 + herbs, are ethically sourced from countries all over the world. They have something for everyone and for all sorts of ailments.

 

We swear by their products and have benefited from healthier skin, clearer thinking, and more energy during the day, as well as reduced stress, better digestion, and more restful sleep at night.

 

Tips to Fuel and Nourish Your Body from John

 

Portion control is a problem for me, so I shoot for a ‘weekly caloric deficit’. On some days of the week, I may consume more calories than I burn, and on other days I may burn more calories than I consume, but if my calories are in a deficit at the end of the week, then I consider that a successful week. 

 

The weekly caloric deficit is a good method for people like me who love to eat and also have a cheat day, because it allows us not to blow our goals while also allowing us to eat. In addition, I believe that if you train hard, you can reward yourself with good food!

 

Melissa provided some great advice, as she does a fantastic job of preparing our meals. If you’re attempting to do this on your own, here are a few pointers that may be helpful. 

 

  • You want to be mindful of how many calories you consume each day, and how many calories you burn if you are trying to lose weight. Great information is available online, as well as calorie counter apps, if you are not already good at estimating calories. Also, aim for a weekly calorie deficit. 
  • Breakfast is my first meal of the day. By waiting until 10:00am, I am extending my overnight fast for a few more hours. My other meals are at 2 pm and 7 pm, and a healthy snack at 4 pm.
  • You may not be able to stick to this exact timetable if you have a hectic schedule. The most crucial factor is not to miss a meal; especially breakfast. I believe breakfast is the most important  meal of the day. 
  • I eat Oatmeal every morning, and I add Cinnamon for flavor. Oatmeal is a fantastic source of fiber, which aids in digestion and cholesterol control, and Cinnamon is a wonderful natural sweetener with numerous health advantages. Avoid eating instant Oatmeal, as it contains sugar and other additives that are not part of a healthy diet. 
  • I always have a protein shake for breakfast, in addition to a couple of hard-boiled eggs and some mornings I eat a few strips of bacon. As I noted in ‘Own Your Supplementation,’ I make my shake with spinach for the Folic Acid and blueberries for their antioxidant and flavor benefits. I will never skip this meal! 
  • To help reduce your weight, drink at least a gallon of filtered water every day. Check online to see what quantity is appropriate for your weight, but if you consume two 8-ounce glasses of water as we mentioned in ‘Own Your Morning’, you are 25% of the way there. 
  • I also recommend dramatically reducing your alcohol intake. If you are beginning a clean, healthy diet, abstain from alcohol for 30 days. After 30 days, you’ll undoubtedly feel so much better, that you may then choose to maintain your abstinence. 
  • It is my habit not to eat after dinner, but occasionally after a protein-rich meal, I am very hungry when I go to bed. If you must eat after dinner, have some peanut butter without bread.

May you succeed in your efforts to lose weight and adopt a healthy diet! Once you start paying attention to what you eat, and exercising, you will notice an improvement in your health, your energy level, and your weight reduction. 

 

Please purchase these products through our website links, so we can continue to provide you with valuable content.

 

Please feel free to contact me or Melissa on our Facebook page if you have any questions about nutrition.

Own Your Supplementation

It is crucial to supplement your food with the nutrients your body needs to function optimally if you are working hard, exercising hard, and living life to the fullest. Unfortunately, unless you eat a perfectly balanced diet, it is difficult to get everything your body needs, so supplementation is critical. Now I tend to go overboard sometimes with supplementation, but I would rather have too much than not enough of these important nutrients.

 

 

I believe that you should know what you can afford and what your body requires to perform at its best. You may contact me through our Facebook page or set up some one-on-one coaching if you want more information about our routine. Below is the program that I believe works best for Melissa and me.

 

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Our Vitamin and Supplement Routine for Optimal Health

 

 

As I mentioned in Own Your Morning, I start my day with an entire glass of lemon water.

While lemon water on its own is beneficial, it is even more helpful for your body when consumed first thing in the morning. Lemon water is high in vitamin C, which is a catalyst for collagen production and helps reduce the signs of aging. Additionally, it is a great way to kick-start your metabolism and flush out toxins from your system.

 

My Super Coffee Secret Recipe for Amazing Health Benefits

 

The first ingredient I add to my morning coffee is cacao powder followed by a focus and energy blend by Apothekary. Next, I stir in MCT oil. MCT oil enhances fat loss, energy, mental sharpness, and cholesterol levels, and it enhances the flavor and health benefits of coffee. I refer to this combination as my Super Coffee Cacao Bliss.

AM Coffee

Please purchase these products through our website links, so we can continue to provide you with valuable content.

  1. Peet’s Coffee
  2. Jarrow MCT Oil
  3. Apothekary/Slay All Day

30 minutes prior to Breakfast, we take a collagen supplement from Modere. Collagen has many benefits including anti-aging, cardiovascular, and joint support. We also take the best probiotic for digestive health, and Joint Warfare by Jocko for additional joint support and anti-inflammation. Our joint pain has been greatly reduced by using this product.

  1. Modere BioCell
  2. Fortify Probiotics
  3. Jocko Joint Warfare

Power-Packed Protein Shake

 

I blend a protein shake for breakfast that includes protein powder, spinach, blueberries, coconut water, and goji berries. Immediately after breakfast, I will take a liquid multi-vitamin. This is the foundation of your supplementation, so don’t skimp on this. I recommend Irwin Naturals Living Green Liquid-Gel Multi™. There is a formulation for men and women link here. I take an extra Vitamin D and Fish Oil/ Omega 3 supplement to ensure I get enough.

  1. Nature’s Way Vitamin D3
  2. Sunwarrior Protein
  3. Irwin’s Living Green Multivitamin

 

Boost Your Exercise Performance with Supplements

 

On my fitness and exercise days, I have a pre, during and post workout regime. The post being the most important of the 3. However, my workouts are very important to me, so I believe including all of these gives me the greatest opportunity for an excellent workout.

 

Pre-Workout

 

The pre-workout regime includes a pre-workout supplement, which increases energy, focus and endurance, and I add Maca Powder for additional energy and endurance, and increased blood flow to the muscles.

  1. Jacked Factory Nitro Surge
  2. Maca Powder

During My Workout

 
During my workout, I add BCAAs to my water. Be sure to stay hydrated during your training. BCAAs help with endurance and muscle recovery during and after your workout.
Aesthetic product backdrop mockup psd with leaf shadow in white minimal style

BCAA Energy

 

Post-Workout

 

For my post-workout, I immediately consume protein. This is the best time to consume protein, because you have just broken down your muscles, so this is the optimum time to feed them. I also add a glutamine supplement and essential amino acids to aid recovery, and creatine to accelerate muscle growth.

  1. Sunwarrior Protein
  2. Jacked Factory Creatine
  3. Body Fortress Glutamine Powder
  4. Perfect Amino 

Night Time Routine

 

I finish off my evening routine by taking Fish Oil and Collagen. These supplements help maintain cardiovascular health and keep cholesterol levels in check, joint support and anti-inflammatory benefits.

Sleeping for seven to eight hours is crucial for health, focus, energy, and aging prevention, and I take natural sleep-promoting and melatonin supplements to help me do that. Melatonin is the hormone that tells our brains and bodies it’s time to sleep. 

 

In addition to providing pictures of the products I am currently using, I encourage you to conduct your own research to find out what works best for you, but if this is new for you, please know that I have done the research so you don’t have to.

 

Please also feel free to reach out to me directly via Facebook or during a consultation to answer any questions you may have. If you choose to buy these supplements, please use the links provided. In addition to receiving a discounted price, Melissa and I can continue providing valuable content for you.

 

Please purchase these products through our website links, so we can continue to provide you with valuable content.

Own Your Fitness

Staying on track with your workout routine is challenging, so you have to determine your “why?” Why is being fit and healthy important to you?  Do you want to live a longer, more active, and energetic life? Or do you want to combat physical aging issues or become more attractive to your current partner, future partner, or for yourself?

Having a clear purpose makes sticking with a program a lot easier, especially once you start to get fantastic results! I like my workout choices because I can do them at home or in the gym and because of their flexibility.  


Fit Over 50


If you want to reap the most benefits from your exercise routine, it’s important to choose activities that suit your needs and interests. You may want to try something new, or you may want to revisit an activity that you haven’t done in a long time. 

No matter what your preference, there’s no shortage of health benefits to be gained from regular exercise. Physical exercise has the power to reduce stress and anxiety, improve your self-esteem, improve your mood, focus, and boost your immune system.


Melissa’s Weekly Over 50 Fitness Schedule


My current weekly schedule includes two days of weight training, not just to boost muscle strength but to fight osteoporosis (bone density loss) caused by menopause.

I use Whitney Simmons’ Alive mobile app or follow her YouTube channel because her programs are varied and include options for every body part.


The other four days consist of using my DB Method machine (Dream Butt) and Pilates. One of these days, I use the DB machine to strengthen my glutes, abs, and muscles around the knee joint, supporting my overall knee function. 


On the other 3 days, I take Pilates at BodyBar. BodyBar offers a hybrid of Pilates and barre exercises, which makes for an excellent method to lose inches, tone up, and strengthen your body.


If you decide to join, Pilates at BodyBar use code: MELRYM1787, for a special introductory rate. 


John’s Weekly Over 50 Fitness Schedule


The reason why I love Melissa mentioning ‘what is your why’ is because if you are just beginning an exercise regimen, or are contemplating beginning one, knowing your why is critical to your success. What is the one thing that motivates you to make it happen?


Which of the following goals do you want to accomplish? Do you want to look better for yourself or someone else, gain energy, lose weight, or become healthier as you get older?


Once you understand your ‘why’, commit to taking action every day for it to become a habit. Once you’re in a routine, actually doing it becomes much easier, especially once you begin to see the results of your hard work.

 

I, too, work out three times a week at the gym like Melissa. I enjoy lifting weights, and this schedule gives my body time to recuperate between workouts. It’s important to never work out the same muscle groups two days in a row; give those body parts time to recover.


Currently, I am working out using time intervals instead of rep ranges, which is the number that establishes how many repetitions you should do of a specific exercise. This means my work and rest periods are timed using time intervals. Keeping my heart rate elevated throughout the workout ensures that I continuously burn fat while exercising.


Improving Your Physical, Mental, and Emotional Health with Martial Arts


I also practice Jiu-Jitsu 2 to 3 days a week when I am not at the gym. This rigorous workout improves my concentration, coordination, and core muscles, as well as burning fat. I also believe that learning martial arts is important for understanding how to protect yourself and your loved ones.


There are several things to consider when choosing what training split to use and what type of exercise is best for you. Your current level of fitness, your goals, the amount of time you have each week, and whether you enjoy what you do are all important considerations. These are all important questions that should be addressed. I find my routines on YouTube, based on my goals at the moment.


Wrapping Up with a Few Final Thoughts


It is important to alternate your workout routines every couple of months to keep them fresh and keep your muscles guessing. Please refer to ‘Own Your Recovery’ for more information and also for pointers on stretching and rolling.


If you need assistance putting this all together, seek out the help of a personal trainer for several sessions. A trainer can help you learn the correct exercise form and how to structure your routines.  Once you are confident, you can continue on your own.


Feel free to contact me on our Facebook page if you need any help building a routine. Please make an appointment with me on my calendar and we will work together to create one.


Please post to our Facebook page to share your fitness journey with Melissa and me, so that we can learn about your goals, your motivation, and your achievements.

Own Your Fitness Recovery

The importance of recovery increases as we get older. It should be the most critical aspect of your fitness program once you enter your 50s. Your body requires more forms of post-workout recovery as well as more time to recuperate.

 

It’s up to you to determine how much time and money you want to spend on recovery techniques, provided that you make the most of as many of them as possible.

 

Remember that exercising breaks down our muscles, so we must do everything in our power to help them recover and rebuild. Muscles recover and grow more quickly when we are recovering properly.

 

How Does Sleep Help Your Body?

 

It sounds simple, but getting a solid 7 to 8 hours of uninterrupted sleep every night is critical to your recovery. To do so, particularly if you want to ‘Own Your Morning’, you 

may have to go to bed earlier. Shut off the TV and go to sleep! You will be amazed at how much your life can change if you get several nights of good sleep, so make it happen.

 

Your workouts will be more focused and more energized, but most importantly, your body will recover more quickly and thoroughly with more quality sleep.

 

There are some great, natural sleep aids if you are having difficulty falling asleep. Your pharmacist can recommend what is best for you. Alteril and Melatonin are two of my favorites.

 

Cryotherapy After Workouts 

 

After your workout or fitness activity, you can use Cryo -Therapy. There are two ways to accomplish this. First, I use the cryo-chamber, which I enter once or twice a week.

 

This chamber puts you into a state of 150 to 200 degrees below freezing for 2:30 to 3 minutes. This is amazing for fighting inflammation in the joints and muscles, and for your recovery. It is like having an icepack on your entire body! I recommend the Restore Hyper Wellness + Cryotherapy for this therapy. 

 

Alternatively, you can take a very cold shower for a full minute after every workout to achieve similar results to Cyrotherapy. Taking a cold shower will cause blood vessels to contract, allowing blood to rush to your core and nutrition-rich muscles. It will also help to decrease stress levels, reduce inflammation, and improve blood flow throughout your body. Also, cold showers have been shown to increase testosterone production, which is beneficial for building muscle and losing fat.

 

Why is Foam Rolling So Effective?

 

Post-workout muscle rolling is an excellent way to boost recovery. Take five to ten minutes after your workout to roll your muscles. Also, in any areas of tightness, rest this area on the roller for 15 to 20 seconds to try and alleviate the tightness in that area. It may be a little painful, but let the roller do the work. This aids in recovery by flushing toxins and lactic acid buildup from your muscles. 

 

Roller work is an efficient means to reduce muscle tightness. You can use the roller on any areas that are particularly stiff and painful, holding the area against the roller for 15 to 20 seconds. This will flush out toxins and lactic acid buildup from your muscles, promoting recovery. It may be painful, but let the roller do the work.

 

Stretching Benefits for Men and Women

 

It is vital to stretch after a workout. You can stretch every day if you prefer, but I prefer to stretch on my off days. Also, just be sure your muscles are “warm” when you stretch. Stretching after you exercise works great, but if you are stretching in the morning or when your muscles are “cold”, doing some light cardio to “warm” up your muscles before will aid in injury prevention with stretching. 

 

It is important to ensure your muscles are warm before you stretch. Stretching after exercising works well, but if you are stretching in the morning or when your muscles are cold, doing some light cardio beforehand to warm up your muscles will help prevent injury.

 

There are also some excellent stretching ‘follow-along’ videos. My favorite is Tom Merrick’s Full Body Flexibility Routine, which is 20 minutes long. If you are new to stretching, you may prefer his 15-minute version, but include it in your weekly routine. Your body will thank you, and your flexibility and mobility will improve!

 

Sauna Benefits After a Workout

 

A 20-minute session in the sauna is great for eliminating toxins, aiding muscle recovery, promoting weight loss, and stress reduction. If you don’t have access to one at your gym, you may want to try Restore Hyper Wellness + Cryotherapy 

 

Massage Helps Circulation and Your Well-Being

 

If your budget allows, getting a deep-tissue massage twice a month can help improve your well-being, blood circulation and your overall recovery. When we exercise, we create areas of tension and toxin accumulation. These issues can be alleviated with massage, which also puts you in a deep state of relaxation. Massage is extremely therapeutic in my opinion, and it helps me achieve my fitness goals.

 

Eat Well and Be Well: Protein and Hydration

 

Immediately after your workout, consume 20 to 40 grams of protein, preferably whey or plant-based.  You can eat protein-dense foods, but I prefer to mix up a protein shake. I also like to add some glutamine powder to my shake to enhance recovery. I will cover this in ‘Own Your Supplementation’

 

It’s important to hydrate now! Make sure to drink lots of water during your workout. You will hopefully have a good sweat, so be sure to drink some filtered water to replace what you have just lost.

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