Category: Diet | Nutrition | Recipes

Genetic Factors To Inform Personalized Fitness Programs

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date October 27, 2022
No Comments on Genetic Factors To Inform Personalized Fitness Programs

In this episode we discuss exercise and the genetic factors that inform personalized fitness programs. Great information on how knowing your genetic make-up and lifestyle choices impact your health and results.

I was a guest on “Reinvent Healthcare” podcast hosted by Dr. Ritamarie Loscalso. She is the founder of the Institute of Nutritional Endocrinology (INE), an integrative holistic practitioner of 30 years, and passionate about changing the direction of healthcare for the better. I’m also one of her nutritional endocrinology practitioner (NEPT) certification candidates. I’m also honored to be her online personal trainer. Lastly, I consider her a mentor to me, a friend, and someone I want to be when I grow up!!

RESOURCES:

Learn about Maria’s fitness programs that include Genetic Testing: BeFabBeYou.com/pt
Download the Foam Roller Guide
Download the 4-Day Mini Cleanse
Check out Dr. Ritamarie Podcast: Reinvent Healthcare
Article: Understanding Genetic Variants and Their Importance to Functional Healthcare

IN THIS EPISODE:

[03:00] Genetic factors informing the way we coach people in order to exercise.
[10:00] Maria’s history with changing to a paleo diet.
[13:00] If a person has an alteration of the PPAR Alpha gene and is on the Keto diet, they are likely to have issues.
[16:00] Doing a five-mile run might not be the thing for you. Or instead of doing sprints that are short and go all out, maybe you are better off on an endurance run.
[22:00] Some genes will inform us of the likelihood of joint issues, muscle issues, and collagen which may assist the older, less confident population.
[30:00] People tend to listen to genetic information, because the piece of paper that measured their insides is actually there.

KEY TAKEAWAYS:

Testing for genetic factors will strongly assist the way we coach our clients to exercise.
Some genes will inform us the best diets to be on, such as if keto or paleo is right for us, the likelihood of joint issues, and muscle issues and collagen which may assist the older, less confident population.
People take notice when we discuss genetics and it may be easier for them to make changes with this information.

Tags DNA Genetic Testing, Epigenetics, ‎fitness, health coach, Personal Trainer, Weight Loss Coach

Are You Sabotaging Your Weight Loss Efforts? Listen to Kathy’s Story

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date August 8, 2020

[vc_row][vc_column][vc_column_text]Weight loss and fat loss are challenging objectives to achieve and sustain for many people, especially for those who have lost and gained weight. Many people find themselves, consciously or not, sabotaging their weight-loss efforts and/or their weight loss maintenance stage.

On August 6th, 2020, Kathy went to her dentist and he took her blood pressure. When he read back to her “170 over 100”, Kathy felt fear come through her body. Her doctor was especially concerned with a high diastolic (bottom) number which indicates her heart is working very hard to pump blood to the rest of your body. If high diastolic pressure is consistent, it can lead to a heart attack or stroke.

Where Do My Eating Habits Come From?

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date July 20, 2020

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Have you ever thought about why you overeat or restrict your foods?

Why when you’re stressed out, anxious, or even happy you…

go after certain foods like ice cream, chocolate, fries, burgers, pizza, and cookies?

Have you ever thought about it? Well, I have and I’m here to share a few thoughts and trigger you to go back in memory lane so you find out where your habits and behaviors are coming from.

Tags childhood habits, childhood memories, eating choices, eating habits, metabolic disease prevention, self-awareness, Weight Loss

Are You Stuck Here

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date June 8, 2020

Ready to get a little nerdy?

Ready for something crazy!?

If you’ve ever studied “behavior change”, one of the first things you learned about is the “transtheoretical model of change.” It sounds complicated but it’s not!

It was developed back in the 1970s after researchers studied smokers who were trying to quit. They broke down the “5 Mindset Stages” people go through to create a new lifestyle change.

Tags 5 mindset stages, accountability coach, action plan, fitness trainer, habits, health editor, how to lose weight, how to take action, imperfect action, life coach, lose weigh, sustain healthy habits, transform your health, transform your lifestyle, wellness coach

How Tim Ferris Breaks Down His Fears

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date January 11, 2020

[vc_row][vc_column][vc_column_text css=”.vc_custom_1578775363169{margin-bottom: 40px !important;}”]It’s January and we all talk about setting goals. Instead of giving up my $0.02 about that, let me refer you to the process of preparation and celebration I like to go through–click HERE to read it.

Big goals give you butterflies in your stomach because they take you outside of your comfort zone.

I have an AMAZING exercise for you today to set those butterflies free. It’s something that can take your life to an entirely new level.

(Plus, you can do this whenever you find yourself struggling to make a big decision or when you notice something is holding you back.)

It all has to do with breaking down your FEARS.

Tags bold goals, bracelets, break fears, Energy, energy system, fear, mindset, your one word

Diet | Nutrition | Recipes

Pineapple BBQ Meatballs

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date December 1, 2019

[vc_row][vc_column][vc_column_text]You can thank me later for this…

It’s an insanely awesome (and easy) recipe that’s perfect for your own holiday parties, or to bring with you to a potluck.

These meatballs are healthy, but no one eating them would ever know!

They’re a little tangy, a little sweet, and packed with a lot of protein and deliciousness.

Tags appetizer, BBQ meatballs, holidays, no added sugar BBQ sauce

Diet | Nutrition | Recipes Mindset | Mindfulness | Growth

Avoid Holiday Food Pressure

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date November 25, 2019

[vc_row][vc_column][vc_column_text]Raise your hand if you’ve ever had a family member or friend make a big deal out of your diet or wellness regime!

(I know I’m raising mine.)

With Thanksgiving later this week, many of us will be spending time with family and friends. And while we absolutely love them, sometimes they have strong opinions about what we eat, what we do, and basically, everything going on in our lives!

Diet | Nutrition | Recipes

Avocado-Hummus Dip

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date October 1, 2019

Whether you’re feeding yourself or a group, this dip is perfect for any occasion and for any eating event–breakfast, lunch, dinner, and snack.

I LOVE avocados. They are on the very top of the list of my favorite foods. If you were to ask me to choose three foods to bring somewhere given that no other foods would be available for the rest of my life, I will say avocado, coconut, and hemp seeds.

Probably, you are shaking your head now. It’s OK 🤣

Avocado-Hummus Dip

Course: Appetizer, Dinner, Lunch, Side Dish, Snack

Cuisine: American, Mexican

Keyword: avocado, Dip, Healthy Fats, hummus, keto, paleo, Vegan, Vegetarian

Ingredients

2 medium avocados (peeled and chopped)
1 can chickpeas (garbanzo beans), drained and rinsed (~15.5 oz can, organic beans are preferred)
1 1/2 tbsp tahini (sesame paste)
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
Celtic sea salt or Himalayan salt
Ground pepper (experiment with paprika and cayenne pepper)
Assorted raw vegetables for dipping

Instructions

In a blender, puree the chickpeas with the avocados, tahini and lemon juice for literally just a few seconds. Add the 1/2 cup of oil and puree until smooth or not. I like to taste the chunks so I blend for seconds only. Season with salt and pepper.
Put the dip to a bowl, drizzle with olive oil and serve with raw vegetables and chips.

Note that I did not even mention the number of servings. That’s because I am capable of eating this whole thing in 2 sittings 😲

Raw vegetables that will go really well with this dip are broccoli, cauliflower, cucumbers,

As far as enjoying this dip with guilt-free nutrient-dense chips or crackers, I invite you to try my quinoa and chia cracker. Click here to view the recipe now.

Another idea is to use cabbage leaf, romaine lettuce, butter lettuce, and jicama slices as a wrap or chip instead of typical vegetable dipping.

Enjoy!!!

Tags avocado, dip, Energy Food, healthy foods, hummus

Diet | Nutrition | Recipes

Paleo Spinach-Artichoke Dip

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date September 2, 2019

One of the guilty pleasures during the holidays is enjoying a snack … and especially anything that involves DIP.

Can you name one person that doesn’t love a creamy, delicious dip?

The problem is that dips are loaded with calories, excess sodium, and lots of ingredients that can leave you feeling less than awesome!

Tags appetizer, dip, paleo, plant-base, spinach dip, Vegan, Vegetarian, Whole30

Do Not Wait For Your Health Wake-Up. Take Action Now

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date July 10, 2019

[vc_row][vc_column][vc_column_text]If you are an executive, entrepreneur, busy professional, competitive, and/or someone experiencing high levels of stress, today’s Energy Recharge video is for YOU!

A few weeks ago I was invited to speak to the top executives of a large international organization here in Atlanta. The presentation went well. I am passionate about speaking on topics of health/wellness/fitness. I left the room so freaking excited because I was confident I had made a difference.

Little I knew I was there to deliver a health wake-up message to a few attendees. Yeap!

You see…I am in a mission to transform people’s lives, to influence their choices so that they feel good in their clothes, have ample energy, and are physically and mentally strong. Yes, there are many ways I can do that (coaching, training, accountability, support, tools, assessments, etc). Ultimately, together, we get to increase the quality of health and longevity.

Let me ask you a few questions before you watch today’s video…

Are you physically active?

What ways do you challenge your muscles and mind?

Do you feel healthy and energetic without stimulants (caffeine, sugars, etc)?

Are you concerned about your quality of life as you age and/or retire?

Tags cardiovascular health, corporate wellness, Disease Prevention, Energy Boost, functional training, habits, high achiever, mindfulness, mindset, Stress, Tabata