Mar 2, 2022 | Educational Videos
How Fueling Your Body Properly Is an Obvious and Overlooked Requirement…
Food!!!! YES! Oh I love it so much!!!! But to be totally honest, it took me a long time to really recognize how important proper nutrition is. I’ve been active my whole life, always competing, training, and adventuring.
I thought for sure because I was so active, I could eat anything I wanted and burn it all off. To some degree I could since the majority of what I ate was nutrient dense, but there was one big problem with my thinking.
I was hijacking my own optimal health and didn’t even know it. I was training consistently, working out incredibly hard, following my planned progression but knew there were still results I wanted but was falling a little short.
I’ve always liked food – and though generally I eat well- I still like treats, garlic fries, butter and pizza – I mean I wouldn’t trust someone who said they never eat anything like that, right!?!
But there was still more I knew I could achieve AND MORE IMPORTANTLY I knew I could feel better overall. Everything truly began to come together when I started tracking and taking my food intake seriously. When I started to fully accept that food was fuel, I started to eat for both performance and pleasure.
Here’s the most important takeaway – Food Is Fuel!!!
It seems endlessly complicated how many different dieting programs are out there, and it feels like a full-time job just to figure it out, should I eat more carbs, proteins, or fats- how much water do I need, how many calories do I need, the list goes on – but listen up because I’ve made it super easy for you.
I created a comprehensive FREE PDF resource that you can download on my website that walks you through step by step on how and why each nutrient is important.
But just know this, even after you’ve become super knowledgeable, which is not a requirement, I’ve taken everything you need to know and co-created the perfect meal plan with my registered dietician.
As part of my Kailon Method Program, each week I send you a complete meal plan with all the recipes, shopping lists, and nutritional information you need to make amazing, delicious, and nutritious meals that will FUEL your life and your workouts!
I want you to be filled with energy all the time and what we put in our bodies has a huge overall impact.
Trust me, it doesn’t have to be hard, just follow my simple meals and your body will thank you! Join me in fueling your life the right way…
If you want weekly, simple and easy recipes to FUEL YOUR LIFE AND WORKOUTS…
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Mar 2, 2022 | Educational Videos
Here’s Some Tips To Give Your Metabolism The Jump Start it Needs!
Let’s jump right in with a quick overview of what our resting metabolic rate (RMR) actually is.
Your RMR is the total number of calories burned when your body is completely at rest – basically what it takes to stay alive and function properly.
Now, our overall metabolism isn’t a singular function. It’s part of a series of functions that are happening all the time in each of our cells. The rate at which these functions happen is our metabolic rate.
When we eat something, our body converts that into energy to fuel things like breathing, digestion and even working out.
Everyone’s RMR is different. There are things that can affect RMR that include weight, gender, age, and body composition.
So, someone who has muscle on their body will require a higher RMR to sustain and feed those muscles.
That means more muscle = more calories burned AT REST, that’s hugely important!
Generally speaking, after age 30, we start decreasing what muscle we do have on our body, which in turn slows our metabolism and can lead to weight gain.
All it takes a sustained period away from your normal exercise routine and that feeling starts to come on slowly. At first it seems like no big deal because you can jump back in whenever you want, right?
The next thing you know a few weeks have gone by, maybe a couple months or even a year, and now you’re really feeling and seeing the effects of your slowed metabolic rate.
A slow metabolism restricts the supply of nutrients to the cells in your body. You may find that your cells are not repairing as quickly and are losing their optimal healthy state.
This can manifest in all sorts of ways such as sluggishness, weight gain, a harder time losing weight, feeling cold all the time and dry skin among other things.
So how can strength training change all that?
When you increase your muscle mass, you boost your resting metabolism – and that makes your body burn more calories.
Think about this – muscle is the most metabolically expensive tissue in your body and requires a large amount of calories just to live, which means your body will burn extra calories just to feed those muscles.
Strength Training with my Kailon Method Program provides you with a continued exercise progression, which in turn increases your resting metabolic rate slowly over time.
This is why you feel better and better once you get started and stick with it. Lifting weights signals your muscles to grow (leaner NOT bigger).
This growth requires energy which your body gets by burning calories at a higher rate, which translates into quicker results to get your body to a happy place.
Now if you used to be a cardio-only person, I get it, you’re wondering does this same thing happen when doing cardio specific workouts.
So, here’s the deal, focusing on cardio can quickly lead to a plateau as your body adapts – and it will quicker than you think.
Too much steady state cardio can cause your body to burn fewer calories because it reacts to long term stress by trying to conserve as many calories as possible by slowing down your metabolism.
This means that you will start burning fewer calories while at rest and during your cardio exercise. Crazy right? But it’s true.
Building more muscle mass is most effective way to increase your RMR and metabolism overall. I mean who doesn’t want to burn more calories at rest and see faster results!
So let’s jump start your metabolism together!
Build Lean Muscle & Boost Your Metabolism!
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Mar 2, 2022 | Educational Videos
This is How You Can Support Your Muscular & Cardiorespiratory Systems And Get An Amazing Workout!
Cardiorespiratory, that word is quite a mouthful…. What is it and why should it be important to you?
The cardiorespiratory system operates to circulate vital compounds throughout the body – things like oxygen and nutrients, as well energy, vitamins, and minerals.
And because the heart and lungs are interconnected in this delivery process, the combined system is identified as the cardiorespiratory system.
This is often referred to as cardiovascular endurance, which is the ability of the heart and lungs to deliver oxygen to the body’s tissues during sustained physical activity. In this case, during your strength training workouts with me!
So you’ve probably heard people say they get this benefit from workouts such as running, biking, ellipticals, and aerobics classes. And that’s true to a certain degree, but what you don’t realize is that if you’re only doing these “cardio only” type of activities, you’re missing out big time!
Most people will get on a treadmill or elliptical for the same mileage, at the same pace every single time.
There are 2 negative things when this happens – the first is the body adapts quite quickly. So the first few times you did that mileage and pace, it was challenging, the heart rate increased, and then all of a sudden…
BOOM- your body adapted and now in order to get any benefit, both the distance and the speed needs to increase.
Otherwise, there’s not going to be any more cardiovascular gains happening.
The second thing to know, is all this cardio is catabolic, meaning it will deplete muscle over fat. The body views muscle as expendable and fat as necessary. Crazy right?
It’s the body’s nature to survive and so it keeps a hold of that fat for later in case of an emergency.
So all of your calorie burning will go towards breaking down muscle for fuel and the fat will stick around the longest. AND… most likely you will be over-stressing your joints by all the repetitive and impactful motions.
There’s no reason to cause premature joint issues for minimal calorie burn when there’s a better way!
Steady state cardio can help you gain some immediate heart and lung capacity, but then you pay for it with your joints, bones, ligaments, and connective tissues. So what’s your overall gain now? Minimal!
There’s a better way. Strength training in general, and specifically my Kailon Method program gives you all the cardiorespiratory benefits while gaining strength and flexibility.
Think about this- our cardiovascular system supports the muscular system – so as our muscles get activated, it requires our heart and blood pumping capabilities to get more efficient as well!
When you strength properly with my Slow-Intensity method, I show you exactly how to get the best results, and you get your heart pumping cardio included with your strength training routine.
This is important to know – your heart and lungs are a demand-based system. When they sense your body needs more blood and oxygen they go to work and increase your heart rate to give those muscles energy!
They don’t know if you are running at 100% on a treadmill or putting 100% effort into your squat. So why not get the most benefit with the least amount of joint damage and lift those weights!
As a bonus when you have more muscle, your heart and lungs have more tissue to serve blood and oxygen to- which will improve your overall cardiovascular healthy! Double Bonus!
The key is to minimize the amount of rest between exercises, making sure to keep your muscles under a state of continuous resistance, and pushing yourself towards muscle failure and, wah-lah, you get a great amount of cardio work as well.
Building cardiovascular endurance requires the regular performance of training that elevates your heart rate, and I’ve designed my program with exactly that in mind.
All you have to do is show up, put in the work, remain dedicated towards your long term goals, and you will earn great benefits for your muscle, bones, heart, lungs and more!
Your heart and lungs will thank you, both literally and emotionally when you’re pumping out all those endorphins!
Let me show you how, all you need to do is put your heart health first – and I’ll help you do just that.
Get A Better Cardio Workout From Lifting Weight The Right Way!
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Mar 2, 2022 | Educational Videos
This is How You Can Create Full Body Mobility & Flexibility WHILE Increasing Your Strength…
“I thought I had to go to yoga to get more flexible.” (NOPE!)
That’s what I hear all the time. And yes of course, yoga certainly does deliver some of the benefits of stretchy-ness! And occasionally I’ll add a yoga routine into my workout schedule for fun.
But the one thing they don’t tell you about yoga, is that after you do the same classes and same exact movements over and over your body will initially adapt but then it stops making progress. It’s another instance where the lack of progression and continued difficulty prohibits any additional progress.
So initially you will get some strength and flexibility improvements, but what you don’t realize is those improvements come within that exact movement only. So if you are constantly stretching your hamstrings in the same way, doing downward dogs all the time, or holding warrior 2 every class- your benefits will only be in that exact plane of motion.
Most people who attend yoga get stuck in a pattern, doing the same classes they feel comfortable with over and over and over…
And that’s a huge problem! You’re essentially training your body to be good at a very small set of postures. Most people don’t attend enough classes that offer a differing approach to each posture and build progressively.
And that’s where having an actual PLAN for progress makes all the difference in the world. I want you to increase mobility and flexibility for ALL areas of your life.
And the only real way to do that is to participate in a program that is constantly changing up the way your body moves and lifts, so that different muscles, tendons, connective tissues, and ligaments in your body are being both supported and activated.
This is how you create full body mobility and flexibility WHILE increasing your strength that will keep your newfound “stretchy-ness” in place, and not falling back into old, bad postures and habits.
Strength training increases your overall joint range of motion, allowing for greater mobility and flexibility. For example, as we train one muscle group through its full movement, say in a hamstring curl, the opposing muscle, in this case the quadricep, goes through a full range of stretch.
For the best results, my program ensures you’re completing the full range of motion of an exercise, so we are able to get the best of both worlds when it’s done correctly!
Strength is directly related to mobility and balance. If you want to be able to get up and down better, catch yourself from tripping, move through all kinds of different ranges of motion and have the best possible balance – your #1 goal needs to be getting stronger!
My Kailon Method will give you the best of all worlds. Strength, Flexibility, Mobility, Safety, Energy, and Confidence!
It’s time to gain Strength, Flexibility, Mobility, Energy, and Confidence in ONE place!
Join My Kailon Method Program! Here’s YOUR special
PROMO CODE – AAP221
52% off 6 MONTHS!
Now $24.00/mo instead of the full price of $49.99/mo!
CLICK HERE TO TRY A FREE WEEK!
