What You Need to Know About Reaching Your Fitness Goals – Part 4
Nova Health Club • June 21, 2018
Moving the Way Our Bodies Were Meant to Move - Functional Movement.
Health comes before fitness and performance! Moving well and often is another component to being healthy and a prerequisite prior to attacking your bigger fitness and performance goals. Moving well without pain or restrictions is called ‘Functional Movement’. Having functional movement means that your body moves the way it was designed to, thereby allowing you to do the activities you enjoy doing without pain or discomfort. If you establish a foundation of functional movement you will more likely get the results you want from your fitness training program. On the other hand, if your body does not work the way it was designed to and you neglect this when starting a fitness program, you will struggle with reaching your fitness goals and even risk injury. A dysfunctional body with joint restrictions stemming from lack of mobility or stability does not work as well as a functional one and therefore the dysfunctional body must be more careful when starting a new fitness program.
To better understand functional movement we must acknowledge first how we were designed. The human body has evolved over hundreds of thousands of years to move in a specific way. Basic activities like lifting, walking, running, jumping, throwing and climbing were part of everyday life for human beings. Doing these movements repeatedly lead to optimal muscle strength and joint range-of-motion to live and survive and helped evolve the biomechanical bodies we have today. If our ancestors lived without such function or with movement restrictions the chances of survival would have been limited. Fast forward to today, in the last 50 years or so we have eliminated much of our natural daily functional movement through the advancement of technology. It is not so much technology that we should blame for our dysfunctional movement but our relentless pursuit to make our lives easier by doing less work.
In the book, ‘The Blue Zones’, highlighting areas on Earth with the most amount of centenarians (people over the age of 100) living functional lives, author Dan Buettner reveals the lifestyle habits that give these centenarians such longevity. One of the underlying themes in all the Blue Zones, is movement and moving often. None of these people living long high quality lives sit in cars or with screens in front of them all day. They are all moving every day whether with structured exercise, walking, gardening or manual labor. As a result, they maintain their functional movement to continue moving the way they want into their 80’s 90’s and often past 100 years old!
Most of the world’s population resides in cities where we naturally become part of the socio-economic system that promotes being sedentary. With this inactive lifestyle (compared to our ancestors or people living in the ‘Blue Zones’) we move less and lose our ability to functionally move the way the human body was designed for. It is evident in the stiffness and pain we may feel at rest in our muscles and joints. Then when we attempt to do something physical such as play a sport, hike on the weekend or move furniture we experience how much more difficult it has become due to increasing stiffness and pain. When movement causes pain the result is that we start moving less and the negative cycle perpetuates itself leading to chronic pain, weight gain or development of a more serious health issue. If we are fortunate enough to be aware of this and decide to take action it starts with us beginning an exercise program which is fantastic because movement begets movement…
...However if your body is not working well with respect to functional movement, it is imperative to clean this up with specific tailored ‘corrective’ movement that meets your needs and abilities. Unfortunately, most people start an exercise program without knowing what their body needs and begin programs that were designed for functional bodies. For example, a typical weight loss program (which people tend to look for over a functional one) requires high heart rate, high caloric expenditure and maximally targeting muscles in the legs with an exercise like weighted squats. However if your core is not stable enough or if you do not have sufficient ankle or hip mobility, doing this type of program only reinforces the dysfunctional movement patterns and ultimately can lead to injury, forcing you to stop doing the exact thing you need to keep doing - exercise.
Most of the exercises in the above example are not even so much advanced as they are just requiring basic stability and mobility of your shoulders, back, hips, knees and ankles. This stability and mobility was once there and at one point we were all able to do a great squat and hinge at our hips to pick something off the ground. As children we moved in all the ways our ancestors did thereby maintaining functional movement the way the human body was designed but through the course of life, spending more time in cars, at desks and watching TV on couches we lost it.
It takes a more knowledgeable fitness training coach to understand movement prerequisites specific to you and to then design a program that corrects your imbalances or asymmetries. To otherwise follow a high intensity exercise program on a foundation of poor functional movement is a recipe for more stiffness, pain and potential injury. An exercise program not specific to you will be inferior to an exercise program that addresses your body’s specific needs and abilities. The best exercise programs are those that provide corrective exercises to build and maintain functional movement. This foundation will allow you to progress into higher intensity compound strength movements that can then be used to increase your performance and optimize your fat loss.
Health is a prerequisite that comes before achieving results from your performance based fitness program. Part of being healthy is having a physical body that moves well without restrictions or dysfunctions and that is why it is so important to do the right exercise program for what your body needs. If you want the fitness, aesthetic and performance results that are possible with regular exercise, know that you may have to take a step back to clean up some movement dysfunction. One of the best ways to ensure you are training the right way is to invest in a professional coach who understands functional movement. Such a coach will assess your movement prior to designing a program thereby ensuring the sustainability of your investment and your body for the years to come.
Early in our series we exposed the flaws in most popularized exercise programs - those not designed by professional lifestyle and movement coaches. These cookie cutter programs available everywhere assume the trainee has the rest of their life in a healthy balance such as practicing optimal recovery and minimizing negative stressors. These programs are great in theory and can deliver results but the reality is that most people are not taking care of themselves in a way to benefit from this type of exercise training. Compound this with the desire for quick results and the underappreciation of functional movement for physical health and it is no wonder why people do not maximize the results they want from their fitness and exercise training program. Even worse is when injury then occurs while following such programs which will hold you back even further from your goals.
In Part 5 and the final post in this series we will explore nutrition as a health prerequisite required to get the most out of your exercise training program. Our nutrition habits have a direct impact on the results we get from our exercise program.
It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without all the artificial colors and high sugar. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
Having trouble controlling the intake of Halloween candy? Unless you are a disciplined ninja or equipped with helpful restraint tactics, you end up eating too much of this low quality, highly processed junk food. If you are someone with a sweet tooth then you are in luck! Here are 5 tactics that will help you avoid eating too much (if any) candy this Halloween. 1)Don’t Skip Meals or Snacks Skipping meals and snacks creates stress on your body and a stressed body is more likely to have sugar cravings. Self control becomes extremely difficult when you're underfed. If candy appears it is much harder to resist because your body is lacking energy, vitamins and minerals. If you eat a solid meal along with healthy snacks throughout the day (ie: protein shake, apple and almonds) I guarantee that it will be hard to eat candy. 2)Eat Enough Protein On the heels of not skipping meals, make sure each meal has enough protein. Meals that are low in protein mean that they are higher in carbs. As a result you will deal with blood sugar dips and greater hunger, weakening your resistance to candy. How much protein? This differs between people but generally you aim to have at least 0.8 grams of protein per pound of ideal body weight. The more active you are, the more protein you will require. 3)Stay Hydrated Being dehydrated will make you feel hungry even when you are not actually hungry. As a result you are more likely to have the urge to grab a sweet from the candy bowl. The simple solution is to just drink enough water throughout the day. How much water? Click here to download your All About Water PDF. 4)Say It Out Loud Often we eat candy without thinking. It is not uncommon to have 5 or 6 candies before you become mindful of what you are doing. By then it’s too late. This may sound strange but as you are picking up the candy - say out loud “I am going to eat this candy” (even if no one is around). This helps you become more aware of your actions, encourages mindfulness, and engages your logical mind. 5)Educate Yourself The scary truth is that mainstream Halloween candy is some of the worst food you can put into your body. Most of these candies contain highly inflammatory ingredients, allergens, and toxins known to disrupt everything from the gut microbiome to DNA, potentially contributing to ADHD symptoms and triggering allergies… And that’s without commenting on the effects of sugar that most of us already are aware of. Eating certain candies can be just as bad as smoking a cigarette! Give these tactics a try - they should help you to say no to Halloween junk food this year. If you are still having trouble, you can attempt a ‘clean sweep’ by throwing it all into the garbage… If you still have a sweet craving, have some dark chocolate or walk to the best bakery in town and buy yourself a $10 chocolate croissant :) Happy (Healthy) Halloween!
Sarah has been training with Nova for just over a year and we chose her as our SuperNova for how she uses training and fitness to stay strong for what she loves most: skiing, surfing, and adventure.
Andrew has been a Nova member for 9 years. One of his long standing goals was to do his first triathlon. He has been working towards this for years and just at the end of August he did it!
If you're doing all the “right things” — working out, eating clean, trying to stay consistent — but still struggling with stubborn belly fat, low energy and slow results, you’re not alone.
Tanya’s dedication to rebuilding her health after surgery offers valuable lessons and perspective for anyone facing setbacks.
Do Hard Things Now, So Life Becomes Easier Later Modern humans default to the easy way but it's not our fault... Throughout human history, we were wired to survive constant hardship - scarcity of food, threats from predators, harsh environments and manual labor for everything. Our DNA evolved for survival in these conditions, not for modern living. Imagine an early human stumbling across a fruit tree. It made sense to gorge - there was no telling when the next meal would come. The human who gorged had a higher chance of survival than the human who only ate a few pieces of fruit. Practicing self-control in an environment of scarcity would have been a death sentence. Likewise, if given a chance to rest instead of walking miles or hunting, rest was the obvious choice. The problem? Our genes haven’t caught up with modern life. Today, food is everywhere. We don’t have to fight to meet our basic needs. Technology does the heavy lifting, cars replace walking, entertainment is on-demand and calorie-dense foods are always within reach. Left unchecked, our instincts will always lean toward easy options like overeating unhealthy foods (that are so easily accessible) or driving to the store instead of walking. In other words, we’re still hardwired to take the path of least resistance. But here’s the catch: Choosing easy now often means a harder life later and choosing hard now often means an easier life later. Most modern humans are overweight, stressed, tired and dealing with chronic health problems because we’re following outdated survival programming that no longer serves us. It’s time to become aware of these defaults. To override them. To consciously choose the hard thing - because doing hard things is what actually makes life easier in the long run. Hard things like: Going to bed on time instead of watching another episode Preparing a healthy meal instead of grabbing fast food Moving your body instead of sitting all day Walking or biking to the store instead of driving Managing stress with deep breaths and fresh air instead of pouring a drink Looking at your habits instead of masking symptoms with medication It might feel uncomfortable because it goes against everything your biological programming is urging you to do. But that’s exactly why it matters. Don’t think of it as punishment or sacrifice. Think of it as an investment. Every time you take the stairs instead of the elevator, cook instead of order out, or put your phone down to truly rest, you’re building a life that’s easier, richer, and more fulfilling down the road. And remember: Do easy things, and you’ll have a hard life. Do hard things, and you’ll have an easy life. Most of the above information is probably not new to you. That’s because we live in the information age with the internet and now AI - we already know what it is we need to do. The problem however is implementation. This is where having a customized plan and accountability comes in. If you know the hard things you need to do more of but struggle with breaking past your ‘default mode’ then contact us for a complimentary consultation HERE .
Congratulations to Sonya Jeyaseelan, Our July 2025 SuperNova!
Congratulations to Liz Belford, Our June SuperNova!
