Category: Fitness | Exercise

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

Events | Media Fitness | Exercise

Bones Need Mobility, Balance & Strength

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date February 24, 2022

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If you missed the discussion/presentation on Bone Health, check out the replay HERE. Many people don’t think much about their bones and don’t think there’s much to them. The topic isn’t “exciting”. If that’s you, with all due respect, I disagree immensely and during this presentation, I will get great information that has the power to change your perspective.

I shed light on the intertwined benefits of exercise for physical strength, balance, and mobility in preventing falls and controlling diseases like osteopenia and osteoporosis which are usually thought of as an “elderly person’s disease.”

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.

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

Energy Boosters & Zappers Fitness | Exercise Mindset | Mindfulness | Growth Weight Loss | Belly Fat

This Happened…

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date June 1, 2020

June 1st, 2020

WOW, hasn’t this decade put us to a test? Never in my lifetime, I thought I’d be driving 80-85 mph to make it home before a 9:00 pm curfew 😨.

We, the people, were born to love, give, and grow together 💗.

Let’s talk about things WE have loads of control of…our physical, emotional, and mental health!

Tags daily habit goal, dream big, favorite books, habits, healthy habits, Healthy Lifestyle, mindfulness, mindset, Weight Loss

Blood Sugar | Insulin Resistance | PCOS Energy Boosters & Zappers Fitness | Exercise Weight Loss | Belly Fat

How To Boost Your Walks. It’s a Win-Win!

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date May 1, 2020

[vc_row][vc_column][vc_column_text]Since the outbreak of the virus pandemic, the majority of people have been working from home. For many, this has been an interesting experience and they have learned and adapted their habits and routine. In cities like Atlanta, GA, where traffic hours are from 6am to 9pm, stress has not been part of the driving experience. Going forward, I hope that organizations will encourage employees to work from home more often.

Tags benefits of walking, Blood Sugar Management, heart health, outdoors, walking, walking hacks

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

[Podcast] Planning & Achieving Your PCOS Goals

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date January 7, 2020

[vc_row][vc_column][vc_column_text]I have had the honor and pleasure of being featured on Farrar Duro’s podcast. Farrar is the founder of the The PCOS Revolution Podcast and Florida Complete Wellness in Fort Lauderdale, FL.

Farrar overcame her own struggles with PCOS, infertility and hormonal imbalances with acupuncture and Chinese herbal medicine. Visit Farrar’s website Florida Complete Wellness HERE to learn more about her practice and to listen to other Podcast interviews she has hosted. As far as my interview, you can find at her site and below–I copied and pasted the transcript here as well 🙂

Tags anxiety, depression, Exercise, exercise for PCOS, ‎fitness, functional training, mental health, motivation, Neurotransmitter, online coaching, Online Personal Training, PCOS, Physical Activity, Types Exercise

Blood Sugar | Insulin Resistance | PCOS Energy Boosters & Zappers Fitness | Exercise Latest News Weight Loss | Belly Fat

Strong Bones For Life

Post author By Maria Horstmann, MBA, BCFWP, FDN-P
Post date August 28, 2019

[vc_row][vc_column][vc_column_text]Usually, osteopenia and osteoporosis are thought of as an “elderly person’s disease.” Osteoporosis is referred to as a “silent” disease because many are unaware they have it until a fracture occurs. Bone loss can be caused by acquiring insufficient bone mass at a young age due to lifestyle choices or secondary conditions. Malnutrition in childhood or adolescence impacts the body’s ability to build the bone reserves needed by the time the body’s bone-building processes slows down.

Tags Bone Health, osteopenia, osteoporosis

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