Do You Experience:
Being tired when you wake in the morning
Falling asleep after lunch
Hungry all the time
Brain fog
Difficulty falling asleep
Digestive issues
Having low muscle mass (do you know what you have or how much you should have?)
Easily physically fatigued
Back, neck and shoulder stress/discomfort
Being overweight - a larger midsection
Have one or more of high blood pressure, imbalanced lipids (cholesterol), high blood glucose levels - pre or full Type 2 Diabetes
Having tried improving your body composition but not been successful (often referred to as weight loss)
Difficulty squatting or hip hinging to pick things up
Strain to lift your kids, carry the groceries, shovel snow or rake leaves
Would You Like To:
Feel Well
Move Well
Perform Well
Feel energetic
Have good self esteem - positive body image
Keep up physically with your kids (and grand kids)
Not have to be taking numerous medications as you get older
Health, Fitness and Wellness
We coach you in approaches to lifestyle that will “Prehab” your health and can be a beneficial component to resolving many chronic disease conditions you may have. 80% of chronic disease is associated with lifestyle.
Now…. we do not treat disease. This needs to occur under the supervision of the appropriate licensed medical professional.
But …. how you conduct your lifestyle is the foundation to your health.
Areas include:
Effective nutrition practices
Effective physical activity
Preventing and coping with stress
Maintaining proper circadian rhythm
Achieving effective sleep
Proper breathing
Behavior management and change (habits)
See the full outline of “Areas for Program Design” here.
See the full outline of “Behavior Change” here.
Request a complementary PDF on “Lifestyle”
Who will most benefit from Hormesis Health and Fitness?
The definition of health by the World Health Organization (WHO) is:
“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” (more on that here with the “Illness-Wellness Continuum”)
Only 12% of Americans are “Metabolically Healthy”
Insulin Resistance (or carbohydrate tolerance) is a pivotal focus of the program. The appropriateness of the type of nutrition, physical activity, sleep and other lifestyle factors depends on this factor.
Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009-2016
Joana Araújo 1, Jianwen Cai 2, June Stevens 1 3 , Affiliations expand, PMID: 30484738, DOI: 10.1089/met.2018.0105 https://pubmed.ncbi.nlm.nih.gov/30484738/
Request a complementary PDF on “Metabolic Syndrome”
This chart, “Disability-adjusted life years (DALYs)”, represents years of life lost due to chronic conditions globally. One DALY represents the loss of the equivalent of one year of full health.
The effects of diabetes, circulatory and cardiovascular disease culminate at about 50 years of age, but beginnings as a function of lifestyle can be brewing 20 years or more before that.
Elevations of metabolic risk factors 20 years or more before diagnosis of type 2 diabetes: Experience from the AMORIS study
Håkan Malmström 1 2, et. al., PMID: 29400911, DOI: 10.1111/dom.13241 https://pubmed.ncbi.nlm.nih.gov/29400911/
Our focus is on “general physical fitness and health”.
“General Physical Fitness” requires agility, stability, mobility, strength, power and endurance.
The distinction is that these elements take on greater intensity as one aspires toward athletic hobbies, amateur and professional sports. These characteristics then take on a “sport specific” nature. The levels also take on a “training” commitment to achieve the necessary competitive level of performance.
There seems to be two misled perceptions: 1) that one has to emulate an athlete to achieve health/fitness and 2) that agility, stability, mobility, strength, power and endurance are only needed by athletes. The second is likely based on the notion that loss of these characteristics is just part of aging - “not true”.
What age groups do we appeal to?
Any age that is looking to focus on their health and fitness.
We are particularly interested in those from 30 yrs up to 50 yrs old. Why? Beginning around the age of thirty, the effect of poor lifestyle is beginning to take root. Chronic disease and degenerative physical ability worsens approaching 50 yrs old. Around age 30-35 is where medical diagnosis is typically given validating the degradation.
The sooner healthy lifestyle practices occur the better. Age 30 to 50 is the sweet spot for prevention and turning around conditions before they take their toll.
Our area of interest is for anyone interested in health and fitness, especially those within the 30 to 50 age bracket who want to “PreHab” their health, are not satisfied with a “neutral level” of wellness and “aspire” to high level wellness.
General Metrics to Understand Your Health and Fitness Needs
Consider looking through the Biological Metrics I suggest for a broad brush view of your health and fitness here.
Next are a few cursory tests/checks you can do for yourself. Links are provided to the tests. Some require no blood work and others may require common lab tests using “fasted” blood samples for glucose, triglycerides and HDL Cholesterol. These labs are typically done during an annual physical and contained in more comprehensive labs of “comprehensive metabolic panel” (CMP) and “lipid panel”.
The links below are to just give you awareness and an impression. If you have values for these labs over the last year and have not made recent lifestyle changes you can use those results. Also, If you are on medication for glucose, weight control or cholesterol, those will mask your symptoms and your normal condition will not be reflected.
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Triglyceride-Glucose Index Check:
The triglyceride and glucose index is a screening method for insulin resistance that is very simple to use and only requires two laboratory determinations: serum triglycerides and serum glucose.
Also, the screening method using triglycerides and glucose is predictive of non alcoholic fatty liver disease (NAFLD) as it is considered the manifestation of metabolic syndrome, while triglyceride and serum glucose are key components of this process.
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In a certain way, VO2 Max is an indiction of the health of the cell and its ability to create energy through the mitochondria (energy factories in the cell).
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Atherogenic Index of Plasma Check
The Atherogenic Index of Plasma (AIP) is a strong marker to predict the risk of atherosclerosis and coronary heart disease.
Insulin resistance and metabolic health play a significant role in this status.
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Waist-height ratio is considered a simpler and more predictive of the ‘early heath risks’ associated with central obesity. The waist to height ratio can be considered as a marker of insulin resistance and it may be a better indicator for screening overweight or obesity-related cardiovascular disease risk factors than the other indices.
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Body fat consists of two components, the essential body fat and the storage body fat, the first component being the one that maintains life and reproductive functions and is typically between 10 and 13% in females and 2 and 5% in males.
Storage fat accumulates in the adipose tissue in the form of either visceral fat (fat around organs in the abdominal cavity) or subcutaneous fat (under the skin and wrapped around vital organs).
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(this measure can be completed with the percent body fat obtained in the Body Fat % calculator)
The FFMI is an index that accounts for the amount of muscle mass a person has, correlated to their weight and height. It helps track fat loss progress along with muscle building processes.
Muscle is an important factor in glucose regulation and metabolic health - to name just a few benefits.