Shier Strength FBB - September 2018

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

IT’S NOT EASY BUT IT’SWORTH IT

When you’ve spent years working out virtually every single day, pushing through the barriers of sweat, pain, apathy, and insecurity to look and feel good, I think it’s easy for other people to assume, “Oh, that must be easy for you.” As the lead trainer of a gym, it might appear that working out comes naturally to me or that I’m blessed with some supernatural willpower. In reality, I’m no different than the clients we serve — or really, anybody else trying to get in shape. It’s an incredibly difficult process that never really ceases. The key is a little self-belief, a confidence that you can accomplish whatever you set your mind to. If any of my clients met me when I was 17, it would be immediately obvious how far I’ve come. Begrudgingly making my way to class, obsessed with nothing more than playing video games or soccer with my friends, I was weighed down by crushing self-doubt and classic teenage insecurity. When I first started working out, I did it to help dig myself out of that hole, to improve my self-esteem and just generally feel better about myself. I’d look at my posters of Arnold Schwarzenegger and Bruce Lee and subconsciously think, “These guys look like they have their lives together. If they can get strong, then I will too!” I still have the two adjustable dumbbells that started my journey into fitness. Too shy to go to the gym, I worked out in my computer room with nothing more than those two weights. Over time, my confidence began to grow, and I eventually graduated to a little community center gym, this dinky 400-square-foot space that never had more than five people in it at a time. “I can do this,” I thought. Then, after a long time grinding away there, I moved to a massive gym that had just opened in town. I’d bring my stuff, hide in the corner, and do my exercises, trying not to draw attention to myself. Over time, I realized that all those intimidating people at the gym, all my peers who seemed to somehow know more about how to work out than I did, were all there for the same reason I was. Everybody was working through something, just feeling their way through their lives the same way I was. It’s not quite accurate to say that I eventually escaped from my self- doubt, but I definitely learned to cope with it. Before I started Fit Body Kalamazoo, I was terrified. I’m an introvert and far from a natural people

person. I worried about letting people down, or messing something up and looking like an idiot. But once I started doing it, I got better and better at it. It became more comfortable. And then it became one of the most important parts of my life. It may sound discouraging to hear that, even after a decade building good habits and eating well. Fitness is still a challenge, but my readers should take it as a point of encouragement. The fact is, if I can do it, you can too. That might sound a little cliche, but it’s true: You can do it. I don’t just believe you can, I know it. All it takes is that first step and a little commitment. It’s far from easy, but I can tell you every drop of sweat you put into yourself will be worth it in the end. –Adrian Shier (269) 271-9170 — PAGE 1

September 2018

FINDTHE RIGHT FOOD BALANCE FOODS THAT CAUSE AND REDUCE INFLAMMATION

The food you eat plays a major role in how your body functions on the cellular level. Some foods can wreak havoc on your body, while others can make you feel great. This is especially true when it comes to that all- too-common ailment, inflammation.

Now, for the good stuff. Eat these foods to reduce inflammation:

Blueberries: Many studies call blueberries one of the best fruits you can eat to ease symptoms of inflammation. These blue orbs of goodness are packed with antioxidants, vitamin C, polyphenols, and so much more. Eat a handful every day! Salmon: As a source of healthy fats and omega-3 fatty acids, salmon is one of the best protein choices for people with inflammatory conditions, or for those who want to keep inflammation at bay. Broccoli: One of the most nutritious and easily accessible vegetables around, the little green buds that cover the tops of broccoli are loaded with anti-inflammatory compounds.

Here are a few examples of foods that lead to inflammation:

Sugar: One of the biggest culprits behind inflammation, sugar is far worse than eating fatty foods. It’s best to skip foods that have added sugar (and this includes sugar of any kind, including corn syrup, fructose, and sucrose). Many manufacturers now label food with more specific kinds of sugar to hide the fact that they added sugar to their product. Be sure to read labels carefully! Refined carbs: Basically anything made from white flour falls into this category, including bread, pasta, baked goods, and cereals. Research suggests that refined carbs may be a bigger contributing factor than fat in obesity, diabetes, and heart disease. Alcohol: Too much alcohol puts a burden on your liver, an organ that helps flush toxins out of the body. You know all of those detox diets? They don’t work. In fact, the only way to detox is to let your liver do its job. When you consume alcohol, it’s harder for the liver to pump out the toxins in your body. When it can’t do its job properly, the result is inflammation.

The field of fitness planning is full of terminology that continually requires defining. It’s almost as if you need to keep a glossary of key terms with you in order to be fit. No sooner do you feel you speak the language than a new trend comes onto the scene and changes all of that. Take HIIT for example.

What Is HIIT?

High-intensity interval training is an exercise methodology that burns fat. By alternating maximum-effort bursts with active recovery — a light exercise that doesn’t deplete your energy — your body will maintain an elevated heart rate. The faster your heart beats, the more oxygen it requires. When your body is depleted of oxygen for extended periods of time, it enters what is known as an “afterburn” stage. When your body enters the afterburn stage, it will continue to burn fat reserves for anywhere up to 48 hours after the initial workout. During this period, your body’s metabolic rate will increase and work more efficiently for that period. Stringing HIIT workouts together every other day provides your body with the opportunity to burn fat all week long, helping you achieve your workout goals. Increased Metabolism

At Shier Strength, we provide HIIT programs of multiple levels that can help you achieve your workout goals. If you’re looking for a new way to rid yourself of the body fat that weighs you down, reach out to us today. Our team is ready to show you how HIIT and other strategies can get you exactly where you want to go.

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WAIT, WHAT’S IN MY CONCEALER?

No Return Policy If there isn’t a return policy, that concealer might be a counterfeit. These sellers aren’t worried about customer satisfaction; they’re concerned with selling the fraudulent product as quickly as possible to make money. Check the Brand’s Authorized Retailer List Take a couple minutes before you submit your order to check the official website of the product’s brand. Oh, and as you’re site-hopping, practice some basic web security to help avoid sites selling counterfeit products — look for the “https” at the beginning of a site address, and pay attention to spelling and grammar mistakes on the website and in the URL. Buy From Sites That Verify Their Retailers Two of the biggest online retailers, Amazon and eBay, both allow unauthorized retailers to sell on their sites, though they do encourage consumers to do their own investigation and look at reviews and ratings before purchasing from a seller. Jet, a more recent addition to the online retail sites, operates in a closed marketplace where sellers must be verified. Whichever sites you buy your products from, look out for red flags that may signal a counterfeit item. A good deal isn’t worth putting your money or health at risk.

This spring, the Los Angeles police department seized $700,000 worth of fake cosmetics during a raid in downtown LA. Last year, the London Police issued a warning to consumers: Avoid buying counterfeit beauty products at all costs. So why is law enforcement so worried about where you get your blush? Not only are retailers who engage in selling fake items breaking the law, but they’re also often using the proceeds to fund organized crime. The even scarier aspect is that these products put consumers’ health at risk. The London Police guidelines note, “Fake cosmetics and fragrances have been found to contain toxic levels of chemicals and unpleasant substances, such as arsenic, mercury, and even urine, that could seriously harm your health.” The LAPD reported similar findings. We like to think we can trust online retailers, but unfortunately, it’s all too easy to sell counterfeit items on the internet. Counterfeit goods, as defined by the London Police, are “fake items deliberately made to look genuine.” They can be hard to spot, but there are a few key clues that can indicate whether you’re buying a real-deal product. Significantly Lower Prices If it’s too good to be true, it probably is. A significantly lowered price could signal a counterfeit item. Sellers often get counterfeit items in bulk from foreign factories, which allows them to sell at a vastly lowered price and yield a large profit.

AB BUSTER

ROASTED TURMERIC CAULIFLOWER

When it comes to eating paleo, side dishes are almost always a bigger challenge than mains. If you’re in need of a flavorful vegetable dish, check out this recipe for spicy, savory cauliflower.

INGREDIENTS

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1 head cauliflower, cut into florets

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1/2 teaspoon crushed red pepper

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2 tablespoons coconut oil

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1 clove garlic, minced

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1 teaspoon turmeric

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2 tablespoons water

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1/2 teaspoon cumin

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Chopped fresh basil, to garnish

DIRECTIONS

1.

Heat oven to 400 F.

2. In a large mixing bowl, whisk together coconut oil, spices, garlic, and water. 3. Lay cauliflower across a large baking sheet, season with salt and pepper, and top with mixture. 4. Roast for 30 minutes, garnish with basil, and serve.

Inspired by PaleoHacks

(269) 271-9170 — PAGE 3

4026 S. Westnedge Ave. Suite 1 Kalamazoo, MI 49008

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KALAMAZOO

It’s Not Easy — But It’s Worth It Page 1

The Best andWorst Foods for Inflammation How HIIT Can Help You Accomplish Your Goals Page 2

Look Out for Fake Cosmetics Roasted Turmeric Cauliflower Page 3

Local Events Page 4

LOOKING FOR FUN? MARK YOUR CALENDAR FOR THESE GREAT EVENTS

Champions of Magic

The Mom to Mom Sale

Dance & Dinner Date Night

Where: Kalamazoo State Theatre, Kalamazoo When: Friday, Sept. 14, 6:30 p.m. Admission: See website for pricing Website: kazoostate.com/event/ champions-of-magic You won’t believe your eyes when five world- class illusionists bend the laws of reality at the Kalamazoo State Theatre. Champions of Magic is one of the biggest touring illusion shows, with fans from all around the world who attend again and again. Witness levitation, teleportation, disappearances, mind reading, and other amazing magic tricks that will make you say, “No way!” Grab your tickets now and prepare to believe in magic!

Where: Kalamazoo County Expo Center, Kalamazoo When: Saturday, Sept. 15, 9 a.m. to 1 p.m. Admission: $5 early bird, $2 general admission Website: discoverkalamazoo.com/ event-detail/the-mom-to-mom- sale-2 Where can you find the biggest selection of kids’ items, baby gear, and maternity wear in Kalamazoo? At the annual Mom to Mom Sale! Skip the pricey retail chains and instead save hundreds on gently used, much-needed items when you buy from other parents! Kids get in free, so bring the whole family and see what treasures you’ll find.

Where: Henderson Castle, Kalamazoo When: Friday, Sept. 21, 6 p.m. Admission: $92 per couple Website: hendersoncastle.com If your date night has gone stale, spice things up with an enchanting evening at Henderson Castle! Come learn the swing, one of the most popular dances of all time, so you and your partner can really cut a rug on the dance floor. Then take a seat and enjoy a three-course meal, which is included with the ticket price. Share a fun, lively night with your loved one and start a new date night tradition.

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