For most of us, eating right can be a full time job.  Few of us get all the nutrients that our bodies need to function optimally.  In fact, there are many illnesses that could be reversed and all together eliminated if only our bodies were fed correctly.  However, in this day in age, that becomes rather difficult.  This is why supplements are crucial to health.  So what supplements should you be taking?  You're best off seeing a nutritionist  to determine which supplements are best for you, however here are some of the most common areas of deficiency for which supplements are needed:

VITAMIN D - Helps boost immune system and overall mood.  Especially beneficial to those who spend most of their time indoors and don't get enough sunlight exposure, those prone to depression and anyone suffering an acute or long term illness.

FISH OIL - Great for the brain/heart/metabolism.  Fish oil contains EPA and DHA.  EPA is good for reducing inflammation, improving cardiovascular health, supporting healthy metabolism and benefits autoimmune and inflammatory disorders. 

MAGNESIUM - Helps calm nerves and reduce stress.  Good for the heart and can treat hypertension.  Benefits those with diabetes, osteoporosis, heart disease, insomnia, depression and migraines. 

**Please talk with a nutritionist before starting new supplements.

As many of us know, the breath can be very powerful.  There are different types of breathing that occur naturally and unnaturally depending on what we're doing.  For example, the way you breath when you sleep will be very different than the way you breath in rush hour traffic.  In fact, the way we breath has more to do with our health than many people realize.  This is why it is so important to adjust our breathing to our training as well.  In kettlebells class, we do what is sometimes referred to as "power breathing" which takes the principle of breathing with only a fraction of our full breath.  At first, this seems very unnatural, as our tendency is to hyperventilate when we are working out intensely.  However, deep breaths in the chest (hyperventilation) while working out will only make us dizzy and ineffective in the long run.  To increase endurance during our training with kettlebells, we practice inhaling only about 30% of a full breath through the nostrils.  Then pause after the inhale and exhale through the mouth about the same amount of breath you inhaled using pursed lips and making a "ssssst" sound as you exhale.  Think of this as letting air out of a tire slowly.  You only want to let a little bit out at a time.  Just practice doing this type of breathing where you are now, sitting or standing.  As you become comfortable with this type of breath, you can then start to apply it to your training.  Inhale on the beginning of your movement and exhale on the release.  Your level of endurance will increase substantially as you become familiar with power breathing and incorporate this into your workout routine. 

OKAY, we've all been there.  We all know what its like to plateau - whether it been in a workout routine, an eating plan, but also in jobs and relationships.  The point of plateau CAN BE extremely discouraging if we let it be.  Sure, we can give in and throw in the towel because its no longer easy.  But when was it ever?  Thats the trick.  Everyone likes a challenge, but the question is are you having fun with what you're doing?!!

Here are some SIMPLE ways to get over the hump in your workout routine:

1- Pay ATTENTION.  Notice what your body is telling you.  A simple mindfulness or awareness can breathe new life into your workout routine. 

2- Treat yourself.  Reward yourself with new workout clothes or water bottle.  Something that will make YOU feel good and to pat yourself on the back for your hard work.

3- Socialize.  Having a group that you work out with on a regular basis is not only motivating but it makes the workout suddenly not feel like work.  In fact, workouts should NEVER feel like work.  They should always be fun.

4- Ramp it up!  If you have plateaued in your workout routine, you may need to increase your reps and/or add resistance.  If you are unsure what is a safe amount to add, talk to your trainer.

5- Make sure you are eating protein after your workout - within 15 minutes preferably.  The protein can be in the form of a protein shake, a small handful of nuts or a few tablespoons of nut butter.  Protein directly after a workout helps repair muscle tissue and helps build lean muscle.

I am guessing most of those reading this will not have heard of bee pollen as a supplement.  I hadn't before I was introduced a few weeks ago in a documentary called "Food Matters".  Turns out bee pollen is one of the most nutritionally complete substances known to humankind.  It contains 22 amino acids and is made up of 40% protein.  There is evidence of this wonder-supplement aiding in digestion, weight loss, athletic endurance, fighting fatigue and lowering bad cholesterol.  Of course, me being the queen bee (hehe) of supplements, I had to try it for myself.

I purchased some Nature's Way brand bee pollen on the Vitacost.com website a week ago.  It was very reasonably priced.  The only catch is I have to take 3 capsules at each meal in order for it to be effective.  I abide unwaveringly.  Most supplements I take, I feel little to no immediate effect on my body.  For example, Vitamin D.  I know it helps me over the day with my mood and my immune system.  But do I notice when I don't take one?  Not really.  This is not the case when I don't take bee pollen.  I can actually feel a difference.  So much that I don't ever forget to take it.  I notice a MAJOR increase in energy levels and my appetite is notably suppressed.  I am sure bee pollen is working its magic in many other ways that I am not aware of.  But the fact I can feel that much of a difference on a natural supplement is impressive to me and I had to share this lovely secret.

Some people ask me how I get "those abs".  The answer may surprise you.  Kettlebells has helped build my core strength, of course.  But, eating properly allows those nice lean muscles to show.  Everyone has abs – it’s just that some people hide them with fat.  One thing that has helped is that I've been gluten/dairy free for several months.  Dairy and gluten are both inflammatory foods, which cause bloat.  I avoid them.  I eat a high protein diet filled with lots of meat, fruits, veggies and good fats (eggs, nuts, avocado, etc).  Also, eliminating gluten and dairy has automatically eliminated most processed foods and refined sugars.

Another key item, possibly the most important, is protein. Most people don’t get enough protein in their diet.  If you are physically active, it is really important to eat at least 30 grams of protein at each meal.  Especially for breakfast and lunch.  The common mistake some people make is eating 70% of their protein (and calories for that matter) at dinner.  Your biggest meal should be breakfast.  It only makes sense to give your body the majority of its energy needs earlier on in the day.  Those who work nights are excluded from this rule of thumb of course. 

Sleep is also a crucial factor is how your metabolism works.  When you are sleeping, your produces the hormone Leptin, which plays a key role in appetite and metabolism.  Ever notice how you are hungrier when you don’t get good sleep?  That’s due to the lack of Leptin in your body.  I always make sure to get at least 8 hours of sleep not only for Leptin regulation but it just feels better.

I do provide complimentary nutrition and weight loss advice to my kettlebells students.  I believe in a holistic approach to fitness.  You cannot expect that just because you are working out, you can eat whatever you want.  Not true.  Especially if you are over 30.  At the age of 30, the body’s metabolism slows down dramatically.  It is even more crucial over 30 to get enough protein.  If you are interested in nutrition guidelines to compliment your workout, feel free to email me: MarieNelson01@gmail.com