How Dieting Effects Hormones

Eating Like A Mouse Got You Feeling Run Down?

Hey, I’m burning fat so why do I feel so tired and sluggish? Well, the short answer is that your body does not want to starve. As fat cells are depleted they release leptin which slows down your metabolism until the fat is restored.

But to understand the total impact on your body lets start with a little bit of history. The Minnesota Starvation Experiment of 1944. This study was conducted for the US military to aid with rehabilitation of famine victims in Europe and Asia following World War II. Healthy, normal weight men underwent a 24 week 1800 calorie a day diet in order to measure the effects of calorie restriction.

Let’s just pause more a moment. They used 1800 calories a day to induce famine. Considering how many diets I have seen recommending less than that, I was a bit surprised with this number.

The study concluded that restrictive dieting significantly increases severe emotional distress and depression. Dieting causes a pre-occupation with food during the diet and the recovery phase, a significant decrease in metabolism, and may cause edema in the extremities.

Many of the study participants who were previously healthy developed eating disorders such as anorexia and bulimia. A key finding of the study was that dieters need both physical nourishment and psychological training in order to recover from the dieting process.

Let’s look at how this applies today. The autonomic nervous system regulates the body’s unconscious actions. It’s comprised of two subsystems; the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system’s primary process is to initiate the flight or flight response in the body. While the parasympathetic nervous system’s primary process is maintenance of […]

By |2017-09-06T15:55:51-07:00January 12th, 2015|Blog|Comments Off on How Dieting Effects Hormones
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Three Steps to Creating Successful Habits

Three Steps to Creating Successful Habits

Often when we decide to make a change such as a New Years resolution, we decide to make several changes at once. Something like, “this year I’m gonna diet and exercise.”

When we try to implement one change at a time we have an 80% chance of success. But if we try to change two habits at once our chance to succeed goes down to 35%, and at three or more we have less than a 5% chance to succeed.

STEP ONE – Decide on a single habit to change.

In the case of changing our diet and exercise, we will be more successful if we start one habit first, take the time to get that habit established, and then start the second habit later.

When we make changes in our habits and routine we create stress for the brain. If we create too much stress we default to the emotional portion.

So we need to lower the overall stress on the nervous system in order to put the problem-solving and inhibition portion of the brain back in charge.

One of the ways we can do this is to create safety by making habits easy enough for us to be successful, and use that success to ease our way into bigger changes.

STEP TWO – The habit must be controllable, and measurable with a yes or no answer.

Now, we have to be able to actually control the habit, and it has to be stated in a yes or no format.

For example, my habit cannot be to “lose weight today.” This is because I cannot actually control “losing weight”, and I cannot answer that phrase with a “yes or no” answer.

Instead I have to pick a habit that […]

By |2017-09-06T15:55:51-07:00January 2nd, 2015|Blog|Comments Off on Three Steps to Creating Successful Habits
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The Power of Morning Routine

The Power of A Morning Routine

I just listened to an interview with Hal Elrod, author of the Miracle Morning. He has an incredible story of surviving a head on car crash from a drunk driver, having a miraculus recovery, and going on to be a very succesful writer and speaker.

One of the keys to success that he talked about was his morning routine, how it developed over time and it’s effects on his daily success. Heading into a new year, is a good time for me to get back on track on my own morning routine.

All month I have been hyper-focused on getting the RESOLUTE program ready for February. This is the replacement for our Jeans Challenge, which we wanted to make available to a broader audience and allow the participants more time to build habits then are possible in the eight week program we have done up until now.

But, in an effort to meet self-imposed deadlines I let my morning routine slide and to be perfectly honest my creativity and productivety slid as well.

Here is the acronym Hal Elrod uses to describe his morning routine which he calls his Life SAVERS.

S is for silence, meditation, or prayer.

A is for affirmation.

V is for visualization which he uses to specifically get past fear, insecurity, and self-doubt.

E is for exercise.

R is for reading.

S is for scribing or journalling.

My most productive morning routine incorporates all these elements in one way or another, but here is how I do it.

An early morning dogwalk. During the walk I spend time in silence and meditation. I also visualize the end state of whatever major project I will be working on that day. […]

By |2017-09-06T15:55:52-07:00December 19th, 2014|Blog|Comments Off on The Power of Morning Routine
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Pink Gloves Boxing

Pink Gloves Boxing

What is Pink Gloves Boxing? “Pink Gloves Boxing is a fitness program that delivers an amazing workout and an emotionally rewarding experience to small communities of powerful women. The fitness world is overflowing with great programs, but PGB is in a class of its own. Pink Gloves is the only program that puts a great deal of focus on social and emotional growth in addition to the amazing workout. Using the core movements of competitive boxing, PGB is a non- contact program for women who want to live a healthy lifestyle. Join us in changing the way we look at the world of fitness. Pink Gloves Boxing™ (PGB) truly is a movement towards a healthier lifestyle!”

Pink Gloves Boxing is a fun full body workout. The program starts with a warm up then has instruction on technique then moves into a circuit program that includes body weight exercise, agility training, jump rope, shadow boxing, hitting the focus pads, and hitting the heavy bag.

Because of the technical instruction involved, this program is offered in 16 week memberships. This allows the instructor the opportunity to bring the entire class up to speed initially then focus on form and intensity throughout the remaining weeks without having to re-teach the basics to a new person every class.

At the end of each 16 week session the participants have a chance to test out on their current tier and progress to a more challenging version of the program.

This is a great way to develop some skills, get in a unique workout and NOT have to get hit :).  Check our schedule to see when classes are available. If you don’t see a class time that works for you ask anyway. […]

By |2017-09-06T15:55:53-07:00December 9th, 2014|Blog|Comments Off on Pink Gloves Boxing
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Tomb Raiders of the Lost Ark

Tomb Raiders of the Lost Ark

At some point we have all wanted to be an action hero. Recently we decided to launch a series of fitness programs based on some the iconic heros we have all seen in action.

The first program, available this Monday, is based on Indiana Jones (Raiders of the Lost Ark) and Lara Croft (Tomb Raider) and we are calling it Tomb Raiders of the Lost Ark.

Like all programs at Taiso Fitness, it has multiple levels of difficulty that is adjusted according to your current fitness level and personal goals. Both the exercises and the brain-mapping drills are tested every two weeks and readjusted.

But there’s a twist.  This is a 16 week program that is NOT tied to the normal class schedules. Because everything is personalized during the two week test you are able to pop in any time we are open, grab your program from the file, and go through it at your pace.

Of course you still get the same level of attention as anyone on the floor. And you still reserve your spot online during the hour you plan to start. This is going to be a great option for people who’s work or travel has caused them to have to wait for the next class.

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a 

By |2017-09-06T15:55:54-07:00November 26th, 2014|Blog|Comments Off on Tomb Raiders of the Lost Ark
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Vision and Attention Deficit Disorder

Vision and ADD or ADHD

At Taiso Fitness and Nutrition we train from the perspective that your brain really does control everything you do. Without much attention from you your brain is constantly taking care of many of the functions to need to stay alive. It is regulating you heartbeat, respiratory rate, digestion, pupil dilation, etc… However, it is also constantly performing a second function – pattern recognition, or more commonly referred to as prediction.

Prediction allows the brain make appropriate choices when faced with survival or performance. See, the brain does not care what you do, only that you survive the attempt. To assist the brain in these choices the brain has established a hierarchy of inputs. The brain trusts vision more than it does balance or movement, or pressure, etc… But when different parts are the body do not agree about the conditions of our body or our environment discord occurs which we call sensory mismatch.

A common example of sensory mismatch is seasickness. But often sensory mismatch occurs in seemingly less obvious ways. In this short video we interview Dr. Curt Oland of Soundview Eyecare in University Place, Washington. He makes the point that often children are misdiagnosed with ADD when the real problem may be vision related.

In our own experience at Taiso Fitness almost every single person responds well to vision training. Our eyes perform 29 functions and when any one of these is performing sub-optimally it contributes to our total stress and can be a source of chronic pain. Almost always people with back or knee pain respond well to vision training.

Understanding stress in this context it is not surprising that vision would have multiple impacts on a child from increasing […]

By |2017-09-06T15:55:54-07:00November 19th, 2014|Blog|Comments Off on Vision and Attention Deficit Disorder
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How This Self-Defense Course Changed My Life

How This Self-Defense Course Changed My Life.

I went to Europe last year and did some travel alone. I rented a bike and took it back and forth for my daily commute, groceries, and joy rides. That was something I would have never have done if I didn’t have the confidence in my own skill and the knowledge about predator and prey psychology.

I don’t think I could have volunteered for that experience if I didn’t trust myself and understand my capacity to recognize and react to threats. I don’t live in fear, instead I understand the characteristics of an attack. If I feel threatened then I position myself to be in a strategic place that forces the suspect to make different decisions.

Does that guarantee me that I won’t be attacked? No. Does it give me enough knowledge and understanding to not be dependent on anyone else for my safety or living in fear? Yes.

The situational awareness skills are not hard rules, there are no guarantees but once you use them (as I have) in many uncomfortable situations like a parking garages, or a crowed bus station with pick pockets, then you begin to feel more capable. I don’t just run out looking for trouble but I also would like to live my life feeling free, and confident. I know not all women live this way.

That’s why I’m so passionate about our upcoming workshop this Saturday the 15th. I can’t wait to share this information with young people and adults. Most self defense classes are based on technical skills that if you don’t practice religiously you won’t be able to perform under stress, or you do practice religiously and you still can’t remember.

Most of this program isn’t […]

By |2017-09-06T15:55:56-07:00November 10th, 2014|Blog|Comments Off on How This Self-Defense Course Changed My Life
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Shopping Season Self Defense Workshop

Shopping Season Self Defense Workshop

The Shopping Season is upon us. But unfortunately that also means longer walks to the dark corners of parking lots that have not been full since this time last year. On Saturday November 15th at 10am, we are having a Shopping Season Self Defense course.

We hope to see you there. But in case you can’t make it, I want to share at least one point to help if you find yourself in a bad situation. Albert deSalvo “the Boston Strangler,” was one of the most notorious criminals ever caught. He was responsible for at least 13 murders and countless rapes. Once we was caught authorities asked if any of his victims ever escaped. He response “sure, ever one that resisted.” Why did he just let them go? Because he didn’t want to draw attention and he could walk around the corner and find another victim who would not resist. If worst comes to worst, fight back however you can!

The focus of the workshop is on awareness and avoidance, and finally defense. This course is not about being afraid, but to be empowered to recognize and influence situations before they become a problem.

Topics covered include:

identifying threats

avoidance tactics

verbal boundaries

physical boundaries

innate physiological responses

what an attacker wants

what an attacker wants to avoidance

legal and moral issues

fear management

psychology of intimidation

By |2017-09-06T15:55:56-07:00November 3rd, 2014|Blog|Comments Off on Shopping Season Self Defense Workshop
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Nominate Us To Help Seniors!

Silver Sneakers Fitness is a national program for people 65 and older. Taiso Fitness and Nutrition has applied to be a service provider for mid-day programs. However, to be selected we need some support. We need nominations by phone. You do not have to be a senior, nor do you have to live in Tacoma. Anyone can nominate us by calling 1-866-584-7389 and say “I nominate Taiso Fitness and Nutrition in Tacoma Washington.”  We would love to be able to bring what we do to this very special seniors population! Thanks for your help.

Update. They are asking for the following when you call:

Taiso Fitness and Nutrition.

Director: Butch Trail

Address: 5104 6th Ave Ste 110 Tacoma WA 98406

Phone: 253.223.6365

Thanks!

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com

By |2017-09-06T15:55:59-07:00October 23rd, 2014|Blog|Comments Off on Nominate Us To Help Seniors!
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Shopping for Shoes

Shopping for an Athletic Shoe.

Gait is the most complex motor function of the human body. So much so, that is it the only motor function for which there is no standard. It involves more than 300 muscles and 200 bones. In developed nations we have a “normal” gait. However in shoeless societies they have a “natural” gait. In the 14,000 years of humans wearing shoes we have not yet developed a shoe that allows for natural gait.

At Taiso Fitness and Nutrition we perform all our indoor gym training without shoes. We have to be as smart about shoes and there effects as possibles. And choose smartly to minimize negative impacts. There are many things to consider, but today I will focus on heel height.

When we stand barefoot our body column makes a ninety degree angle with the floor. Raising the heel two inches changes this angle to seventy degrees. Three inches changes it to fifty-five degrees. This places additional stress on the knees, thighs, hips, back and neck. Incidentally, the knees and low back are among the most common problems people have when they come to us for personal training.

But it gets worse. A woman’s natural pelvis position is with an anterior twenty-five degree angle. A inch heel height alters her pelvis to thirty degrees. Two inches to forty-five, and three inches to sixty degrees. The altered pelvis tilt in turn causes her abdominal organs to shift.

Additionally, raising the heel creates an unnatural wedge effect between the heel and the ball of the foot. This wedge alters the bodies center of gravity and prevents a natural step from occurring. It also results in shortened calf muscles and achilles tendons. A quick little test you […]

By |2017-09-06T15:56:00-07:00October 21st, 2014|Blog|Comments Off on Shopping for Shoes
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DISCLAIMER: Results may vary. Consult your physician before beginning any exercise program.
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