Faithful Fitness With Coach Alex VanHouten

What does science have to say about how many carbs you should eat? What about fats?

What about types and affects on disease and body composition?

Join me as we walk through a fantastically sourced article from Scientific American about the consensus and controversy around how much carbs and fats we should be eating!

Source article - https://science.sciencemag.org/content/362/6416/764?fbclid=IwAR2XWTsq5mByxm3p2H1QzV2pMUq9DBTZP9UFtofzxITi8d-6-EvCsG0lieQ

Recorded LIVE in the Defining Dad Bod inner circle for supporters of the movement.

The Defining Dad Bod movement is made possible by supporters of Defining Dad Bod who've pledged their support for the movement!

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Kick Butt - Take Names!

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Is it possible to accidentally add 400lbs to an exercise?

Yes, people do it every day and they don't even know.

How? Isn't that alot of weight?

Tune into this quick but important treatise on the importance of math and physics in your programming considerations.

Velocity - Acceleration - Power (Jerk Force)

What are they? Why do they matter?

10 lbs. is one thing, but 10x10lbs is quite another!

Let's do this thing intelligently, progressively, and without injury!

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Which would you like to do?

Lose fat and gain muscle - OR - work on your mobility, nueromuscular control, and joint capsule integrity?

Well, if you're like most people, the former is much more desireable in the immediate than the latter.

But if we don't take good care of our joints, how long do you think you can keep a low body fat percentage and great muscle tone?

Not very.

I brought on the owner of PhysioFx in Dallas to walk us through how we can do a better job at understanding the form and function of our joints and keep us from neglecting the impact of such practices while we pursue our "sexier" fitness goals.

I believe the conversation will have you standing by the end...

Maybe due to excitement...but more likely due to the functional resistance of the whole thing: weight distribution through the foot, glute activation, hip stability...you get the picture :)

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Sometimes you have to be the canary in the coal mine.

And sometimes you have to fly out of the coal mine and look at the 10,000ft. view

As a trainer of over 13 years running in circles of gym owners, influencers, medical professionals, dietitians, and even corporate executives in the fitness industry, there are some major problems that need to be addressed if the amazing opportunities of health and fitness are going to be realized for ourselves and generations to come!

And those problems are not simple.

However I believe that understanding the problems as both consumers and professionals in the space is the first step to making some headway with them AND - perhaps - being able to accept the personal responsibility that we all need to pitch in with in order to fix the problems.

1) Real estate companies masquerading as health and fitness institutions

2) Social media influencers bought by supplement companies (and followed by you)

3) Taking/eating everything your doctor prescribes or food companies put out WITHOUT ASKING QUESTIONS!

4) Exercising for the sake of burning calories

5) The 3-4 hours per day that almost everyone in the modern world is spending ACTIVELY SABOTAGING their goals

6) Sales pitches thinly disguised as fitness assessments

I hope you find this dissection helpful and that wherever you fall in this mix, it helps you improve your ability eliminate noise, pursue real results for yourself, and to make good decisions for your family and community.

Mentioned in the show

definingdadbod.com/blog/supps

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Here at Defining Dad Bod we are dedicated to leaving a legacy of health and fitness for our kids.

But what about our grandkids? Great grand kids?

Meet Gene - a trainer and podcast host who spends his days helping clients over 60 take an active role in improving and maintaining their physical health through exercise, nutrition, and lifestyle.

Dads and moms, listen up - Gene offers a message to inspire you to take a long-term view of your impact on your families.

Grandma, grandpas, and other "wiser" members of the family - get ready for a message of inspiration and responsibility.

Who knows how deeply your family and community are depending on you to not give up on health and fitness.

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https://www.facebook.com/gene.fleming.3

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What if when you needed a moment at work, you could unapologetically hop on a bike and get some exercise - instantly putting yourself in a better mood, gaining energy, and burning off stress through a quick and effective exercise...

Would it help?

More importantly, what if our kids could do that in school?

Meet Luke Macdonald - a shoe fitter from Canada who's making a difference in hundreds of schools worldwide by providing offices and classrooms "SPARK Bikes" for children who need an outlet and some movement-based focus to bolster their educational endeavors.

Join us while we discuss the power of movement in focus and behavioral focus while also exploring the part we can play in making the world around us a better place for everyone to be.

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Exercise and the brain part 3 - living well with ADHD
definingdadbod.com/blog/69

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Meditation has been shown in inummerable studies to be a powerful way to impact your health in as little as a few minutes each day.

And as such is an important part of mastering phase 2 of the Defining Dad Bod hormone pyramid - cortisol

Of the things I ask clients to do - including consuming more protein, strength training, reducing sugar intake, etc...- nothing elicits more questions about execution than meditation.

Alex, how am I supposed to sit in a room and do nothing?

That's a fair question, but according to our guest today, an incomplete one!

Meet Brian King - he's been practicing meditation and teaching it for longer than I've been a trainer and our conversation will definitely shed some light on how to incorporate meditation into your health and fitness program!

Get excited!

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Phase 2 of the Hormone Pyramid
https://www.definingdadbod.com/blog/overcomingobesitypart3

Latest on Youtube
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Is it better to be strong?

Or to look good naked?

My guest today is a strength coach of over 20 years who decided to take the leap and try a figure competition.

As a parent with 3 kiddos, its one thing to feel competent and capable when you put alot of weight on the bar and move it well...its another thing entirely to like what you see in the mirror every day.

Get out of your comfort zone with me and lets dive into the psychology, nutrition, exercise, and life hacks necessary when you decide to get rid of the fluff, get disciplined, and get ready to go on stage!

Summer SHRED

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Have you ever thought "my family would be better off without me - at least they'd have my insurance money"

Well, Joel got there.

During his "Midlife Crisis" --

Or the realization that half of your life is half over -- And what have you got to show for it?

You're not the man, husband, father you'd like to be and you're not getting any younger.

What do you do about it?

Joel sought help when he started contemplating suicide and the journey took him to pills, then back out of that dependence and into a better perspective.

How?

Well, you'll have to listen. But if he's on this show, you know some gym time was involved!

Summer Shred
definingdadbod.com/shred

Social Post on Egg "Study"
https://www.facebook.com/definingdadbod/posts/577032509481336?__xts__[0]=68.ARBwcFh2v3cwyTjo0V3W4TaXe0hqUWVZ0MBvTBPAztPT5qdM_EvDuWrE8sy9cNiW1PWePmP0wQ8mQuBDW3Rjf8AJNZrf6_a1PGBhnHzcQE7s60h8F9eju9UmFe5JXpDmnaRLMJjPPzteVpuhB9ZJhR4mjp3GRrOy9H1lXcVUXdA7woBFzjeHwY6grbCO3zd2DpVOKTsOpeF1vfokmiWU3dAegPiHBEGrk_FDpzh0DfKsB88QSzrqh-Q1ma99-jNaTy3Y5C0VVfRR7R2yjvc_GN5joXxN10CJEo7C4LC2pXI9bJGvtuF0ra9i5vBKoJRG5Kmwhh6qq_ppBCZBfUHDitA&__tn__=-R

Exercise and The Brain Part 4
definingdadbod.com/blog/79

CoachAL on Crisis to Crushin' it
https://itunes.apple.com/us/podcast/alex-van-houten-on-seeking-answers-and-leaving-a-legacy/id1368546484?i=1000430984033&mt=2

Weekly shouts from DDB
definingdadbod.com/ddb1

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The calories you burn in your workout today doesn't matter.

Wait, what?

That's right. It's not the energy expenditure of your workout that is going to stick with you.

It's the long-lasting adaptations that your body creates due to the stress of your workout.

The magic of your workout happens AFTER the workout.

Adaptations like
Rewiring of your cerebellum to prevent neurodegenerative disease
Improved muscle density, size, and function
Excessive post-exercise oxygen consumption
Strength, power, stability, range of motion
Hormone modulation
Injury prevention
Are all paramount compared to caloric burn

And it turns out that there are some great "secrets" that are proven to scientifically support your workout effort by boosting your recovery efforts!

Mentioned in the show

Weekly Updates
definingdadbod.com/ddb1

Summer Shred
definingdadbod.com/shred

How To Work Out While Sleep Deprived
definingdadbod.com/blog/9

Relora (for DHEA)
https://www.amazon.com/gp/product/B0013YW7VC/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0013YW7VC&linkCode=as2&tag=definingdadbo-20&linkId=309eb4cfcf945f373403399904e0cd4c

References
[1] Talbott SM, Talbott JA, Pugh M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 2013;10:37. doi:10.1186/1550-2783-10-37.
[1] Increased free cortisol secretion after awakening in chronically stressed individuals due to work overload. Stress Medicine 1998; 14:91-97.
[1] Shimomura Y, Murakami T, Naoya Nakai N, Nagasaki M, Harris RA (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. J. Nutr. 134 (6): 1583S–1587S. Retrieved 22 March 2011.
[1] A O’Connor, S Simbo, et. Al. Powdered tart cherry supplementation moderates post-exercise immunosuppression, total cholesterol, and antioxidant status with no effect on performance recovery following an acute bout of intense lower body resistance exercise. A O’Connor, S Simbo, et. Al. Journal of the International Society of Sports Nutrition 2014 11(Suppl 1):P32. DOI: 10.1186/1550-2783-11-S1-P32.
[1] Fassett, Robert G.; Coombes, Jeff S. (2009). “Astaxanthin, oxidative stress, inflammation and cardiovascular disease”. Future Cardiology 4 (3): 333–342.doi:10.2217/fca.09.19. PMID 19656058.
[1] Hsu, C. H.; Cheng, A. L. (2007). “Clinical studies with curcumin”. Advances in Experimental Medicine and Biology 595: 471–480. doi:10.1007/978-0-387-46401-5_21. ISBN 978-0-387-46400-8. PMID 17569225.
[1] Ftaiti F, Jemni M, Kacem A, Zaouali MA, Tanbka Z, et al. Effect of hyperthermia and physical activity on circulating growth hormone. Appl Physiol Nutr Metab. 2008;33(5):880-887
[1] http://www.scientificamerican.com/podcast/episode/meditation-meta-analysis/
[1] B L Alderman, R L Olson, C J Brush, and T J Shors. MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity. Department of Exercise Science, Rutgers, The State University of New Jersey. Received 5 October 2015; Revised 1 December 2015; Accepted 5 December 2015

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