Shier Strength April 2018

YOUR KALAMAZOO FBBC EXCLUSIVE JOURNAL 4026 SWestnedge Ave. Suite 1, Kalamazoo, MI, 49008 — www.fitbodykzoo.com

POST-HIBERNATION RITUALS

ONE OF MY FAVORITE THINGS ABOUT SPRINGTIME

Now that spring is here, and the frost around the city is melting once and for all, Michiganders can finally come out of hibernation and spend a little more time in the sunshine. It’s so fun to go outdoors and do something that makes me sweat outside the confines of the gym. Another little thing I love about the warmweather is that it gives me the opportunity to go out for quiet contemplation. As a business owner, I spend a ridiculous amount of time thinking up ways to provide the best possible experience for my clients. So much of my identity is wrapped up in running the business and building it into the place I’ve envisioned for so long. But every once in a while, when I’m faced with a particularly difficult problem or mental hang-up, I just need to get away for a day and process the issue while walking around outside in peaceful nature. Many people take walks to clear their heads, but for me, it’s almost the opposite. When my legs are working and I’mmeandering around, I dig deep into those problems that are stressing me out. But I do get that much-needed time to myself. Even if I only walk for a few hours, it does wonders for my mental health.

I love going to places that are simple, devoid of the hustle and bustle that exists nearly everywhere you go in America. It provides the kind of solitude I need every now and then to look inward, consider the things that are most important to me, and untangle the mental knots that build up in the day-to-day grind. I guess it’s just one more reason people close to me sometimes refer to me as an “old soul.” I seek out the quiet, introspective places rather than the crazy parties or the big cities. These days, we’re constantly battered with so much information, stress, and anxiety that we never get the time to really think it all through. These solo trips in nature allowme to do just that. Where do you go to recharge your batteries?Whether it’s a new town or your own backyard, be sure to get outside and enjoy the lovely weather this spring! –Adrian Shier

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April 2018

EARTHING: SLEEP LIKE YOU’RE ON VACATION

Have you ever fallen asleep on the beach after swimming in the ocean? If you have, then you know it’s the most restful and relaxing sleep imaginable. You might have thought it was just the result of warm sunlight and vacation vibes, but research suggests you may have been experiencing the effects of a practice called “earthing.” Earthing, sometimes referred to as “grounding,” helps bring our bodies into a natural balance. The theory states that our bodies naturally develop a positive charge. As leading nutritionist Dr. John Briffa explains, “During the normal processes of metabolism, the body generates what are called ‘reactive oxygen species,’ which are commonly referred to as ‘free radicals’ ... Free radicals lack sparks of energy known as ‘electrons.’” When a molecule lacks electrons, it gives off a positive charge. An unbalanced positive charge contributes to inflammation, which can then cause many chronic diseases, including heart disease. You should balance your natural positive charge with a negative charge. How can you safely expose yourself to a negative charge? Just let your skin touch the earth. Earth gives off a mild electric charge, with plenty of electrons to balance out our overabundance of free radicals. There has yet to be a large-scale scientific study about the benefits of earthing, but current research is promising. One study published in The Journal of Alternative and

Complementary Medicine found earthing helps reduce blood viscosity, which is a major factor in cardiovascular disease. Another study in the Journal of Inflammation Research showed that earthing might speed up healing. Firsthand accounts from individuals who practice earthing often report lower stress levels, increased energy, and better sleep. Many people who practice earthing make it a point to walk outside barefoot on grass, soil, or sand at least once a day. You have to be careful where you walk, as you don’t want to get cut on sharp rocks or broken glass. An alternative to walking barefoot is to use an earthing pad, which can imitate the negative charge of our planet inside your home. Earthing is quickly gaining a following in the health community. If you are looking for a natural way to improve your overall health and sleep better, why not try taking a walk? Just remember to leave your shoes behind.

“I was always full of excuses as to why I couldn’t lose weight and become healthy and fit. A year and a half after my mother died, I ran out of excuses. I made a decision that morning to take care of myself so I could continue to take care of others. “I opened Facebook to browse, and boom — there in front of me was the answer. A Kalamazoo Fit Body Boot Camp post popped up. I immediately saw the sign and emailed Adrian to get started. Three days later, I began this amazing journey toward health and fitness. Through the incredible coaches, nutrition counseling, and never-ending friendships, I have overcome knee pain and am planning to begin running again. “I have lost inches and pounds beyond my imagination, and I dropped four pant sizes. The aches and pains associated with life and age have dwindled and become minimal as my body has grown stronger, leaner, and more confident. I have a ways to go to meet my goal, but I choose not to look at numbers. Rather I look at results in the mirror and how I physically and mentally feel. KFBBC is truly my morning happy place and an adventure I plan to continue for the rest of my life. I am worth it, and so are you.”

– Maggie Benny

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WHYYOUNEEDTODOA FITNESS CHALLENGE TANGIBLE TAKEAWAYS TO KEEP YOU ON TRACK

Accountability One of the best aspects of a challenge is the other people you are participating with. Rather than just aimlessly working out, you are committed to a goal alongside others on the same journey as you. This means your plan has a direct focus. Having other people with you provides a great support system to help you stay dedicated to your goals. It’s not a dog-eat-dog atmosphere, because everyone is there for the same reason — to be the best they can possibly be! Results When you participate in a challenge, you get results. Of course, the results are completely up to you. Taking part in a challenge doesn’t automatically make you fit; you still have to take action and work hard. But this added motivation is what many people need to kick- start their fitness journey. There is almost always a winner for every challenge. The results are different, but everyone has a goal to meet in the end. Ultimately, the real winners are everyone who completes the challenge with a healthier life than when they started. We do challenges all the time, and we see incredible results from our fit fam!

If you’ve been on social media or at the gym, you’ve inevitably heard about people doing a fitness “challenge.” But what is it? No, it’s not a tournament to see who can lift the most or a competition to determine who is the most athletic. A challenge is an incredible vehicle you can use to accomplish your fitness goals. Essentially, it’s a surefire path to achieve maximum results. Here are three great reasons why you should consider participating in a challenge as soon as possible. Structure Many challenges come complete with workout and nutrition guidelines. Some will provide more materials like supplements, food trackers, and new tools. Others will just offer competition. Regardless, all challenges provide some sort of structure to help you become fit. This does wonders for keeping you on track with your eating habits and giving you what you need from your workouts.

AB BUSTER

MINT PEA SOUP

INGREDIENTS

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1 tablespoon agave nectar

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3 pearl onions, diced

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Juice of 1 lemon

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3 tablespoons olive oil

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Salt to taste

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6 cups fresh or frozen peas

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Pistachios for garnish

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5 cups vegetable stock

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3/4 cup fresh mint, plus more for garnish

DIRECTIONS

1. Place pot on stove over medium heat. Add olive oil. Add onions and cook until translucent. 2. Add peas and stock. Cook until peas are just tender and still bright green. Remove from stove and allow mixture to cool for 5 minutes.

3. Put the mixture in a blender. As you blend, add mint, agave, lemon juice, and salt 4. Once blended, pour into a bowl, garnish with mint and pistachios, and serve!

This soup can be served hot or chilled depending on the weather and your preference.

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4026 SWestnedge Ave. Suite 1 Kalamazoo, MI 49008

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KALAMAZOO

Decompression and Introspection Page 1

Have You Tried This Natural Healing Remedy? Feature Success Story! Page 2

Start Your Next Fitness Challenge Today Spring Greens Soup Page 3

Struggling to Get the Results YouWant? Page 4

GET YOUR SUPPLEMENT GAIN ON BIG RESULTS WITH SIMPLE ADDITIONS

Diet, exercise, and sleep are all keys to hitting your fitness goals, but sometimes you are just missing that extra punch. Maybe you’re not seeing the gains you wanted, or maybe you’re trying to get shredded and lose a few pounds of fat. If you’ve reached a plateau or struggled to see results, you’re not the only one. That is why supplementation exists. By making some simple additions to your fitness regimen, you might be able to push yourself beyond the plateau and hit a whole new set of goals. Here are the three most important supplements for beginners and experts alike. Protein Considering all the different options, it can be intimidating to figure out which protein you need. Soy? Whey? Plant-based? The answer to this is dependent on your fitness goals. You generally want a fast-release protein after your workouts, like whey or soy. The fast release will help with muscle growth. Supplement with casein, a slow-release protein, before bed to keep your body fueled during your overnight fast. Pre-Workout Pre-workout will help you sustain your energy levels through the entire workout. It delivers key nutrients to your muscles, and the energy boost gets you mentally and physically ready to work. Every pre-workout is different, but they all come jam-packed with a ton of vitamins and minerals designed to

keep you focused and prevent crashing. They often contain artificial caffeine, so anyone with a sensitivity to stimulants should take a delicate approach at first or search for one marked “stimulant-free.” Multivitamin Vitamins aren’t just for kids and the elderly. Our diets often lack key elements that are necessary for muscle development. A well-rounded multivitamin will help you add these nutrients back into your diet, providing benefits in and out of the gym. Supplementation isn’t just for the expert trainer. It can help anyone get closer to their goals, and this is just the tip of the iceberg. If you have more questions about supplements, stop by the gym and flag me down. I’m happy to offer guidance on great additions for your workout goals. In the meantime, get a good shaker bottle, and start with these three today!

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