Athlete Spotlight: Jeff Cohen

Jeff has been a Floch Fitness client for over 6 years now, and he rarely misses a workout.  When I asked him where his motivation comes from, he chuckled.  “I hate working out.”  He continued,  “I wake up at 5:30am, and every morning I say, ‘I don’t want to workout.’  But I don’t rely on whether or not I want to workout to get the job done, I rely on my habit of getting out of bed, and getting to the gym.”  You see, Jeff has made going to the gym so ingrained into his life, it’s as normal to him as tying his shoes.  It’s this secret that has created consistency not only in Jeff’s fitness, but in both his professional and personal life as well.  Jeff is a successful attorney and business owner, loving husband and father, and he is an author as well! He released his first book last year entitled, The Wolf That Wins (available on Amazon).  

If you are looking to change your life, take a page out of Jeff’s playbook and work on your habits first.  From there, everything else becomes a lot easier.  Need some additional support?  I’m here to help.  Book a free assessment today, and let’s start constructing habits that will lead to the best version of you!

Is Salt Bad For You?

Countries have fought for hundreds of years for access to salt, and for good reason.  Table salt, made up of NaCl (sodium chloride), is essential for our survival.  Sodium drives basic cellular processes of the body including nerve and muscle function and is involved in the regulation of fluids in the body. Sodium also plays a role in the body's control of blood pressure and volume.  In recent years however, it has been in vogue to avoid salt like the plague.  Where does salt=bad come from?  There are two likely sources. 

First, heart and vascular doctors see increased sodium levels in patients with cardiovascular disease.  The correlation between sodium and high blood pressure isn’t so cut and dry however.   From nutrition and performance specialist and best-selling author Robb Wolf, “We know mechanistically, that sodium is important in blood pressure, we know that blood pressure is important for cardiovascular disease. But what got missed in that story is that the reason why the body hangs on to this sodium in the first place is we're just generally over-eating and maybe over-eating too many carbs. And when our insulin levels elevate, we become insulin resistant, then we tend to retain sodium. Insulin causes an upregulation in the production of a hormone called aldosterone. Aldosterone causes the kidneys to retain sodium. And so it's interesting because there is a reason to be concerned about sodium and blood pressure, but it's not really the way that we've been looking at things.”  What Robb is saying is that high blood pressure, in most individuals, is due to overconsumption of food and increased insulin levels rather than elevated levels of sodium.  

Second, anecdotally, people feel bloated and heavier after heavy doses of sodium.  The thinking goes, if I feel bloated after meals rich in sodium, I should avoid salt all together.  This idea doesn’t pan out though.  The issue is that most people who over consume salt also, in  most cases, are eating a lot of processed foods to get that salt in their body (ie. fried foods).  If you were to salt let say, a baked potato, the body wouldn’t respond in the same way as eating deep fried chicken tenders (excess fat and refined carbohydrates).  Moreover, once you have stabilized your salt intake, after a few days the body’s osmolarity will equalize, and the excess water retention will diminish.

For my nutrition clients, I don’t spend too much time obsessing about salt, but when they ask, I recommend lightly salting their food at meals (unless they have found to be hypersensitive to sodium. Which is ~1% of the population).   I don’t spend as much time focusing on salt with clients as they usually have much bigger issues like food quality, portions, and variety to worry about.

Need help with your diet? I’m here to help! Click the link below to set up a free assessment today!

Fitness Coach Reacts to Viral Wellness Ad

My mother says, "70 is the new 50." This just cements the idea that you need to be taking better care of yourself. If you are going to be on this earth until you are 100, you want to make those years worth while and vibrant. That's why I have always advocated for aging populations to focus on exercise and nutrition. It's important now more than ever in the post Covid-19 world! In this video, I react to an advert that has been going viral. Hit me right in the feels…

Do you or someone you know need to make a change with their health and wellness? I’m here to help. Click the link below to set up a free assessment, and let’s get started today!

Grow Your Rump!

I love complexes! Especially supersets that focus on blasting the glutes and hamstrings.  Here is one of my go to’s for lighting up your posterior.

Perform 15 reps with a moderate to tough weight in the Romanian Deadlift.  As you reach your hips back, you should feel a deep stretch in the hamstrings cutting the range of motion just below the knees.  After the deadlifts, go right over the bench or box and start cranking out those hip thrusts.  Keep the core tight and squeeze your butt! No rest between sides, but rest 1-2min between complexes.  Your glutes will be roasted after this for sure!

Looking for a more personalized touch to your training?  I’d love to help.  Click the link below to set up a free assessment today and let’s get started building the best version of you!

Legacy, Routine, and Shirtless Food Reviews with Rudy Arcara

Welcome back! It is my pleasure to welcome this week's special guest Rudy Arcara to the Fitness, Wellness, and Longevity Podcast. Rudy is a personal trainer and fitness instructor in Boca Raton and Delray Beach, Florida. He is one the greatest football players to come out of Westchester County, NY, winning two state championships with Harrison High School before moving on to play Division 1 Football at Iona College in New Rochelle, NY.

After graduating from Iona, Rudy sustained a back injury that left him in debilitating pain and unfortunately led Rudy to becoming addicted to prescription pain medication. Rudy and his family decided to seek treatment in South Florida and that's where Rudy's journey started moving in a more uplifting direction. After become sober, Rudy decided to ditch a more corporate gig in favor of his passion: fitness and coaching. His story resonates with not only those in the recovery community, but also the post graduate athletes looking for purpose after a life of competition.

I appreciate Rudy for coming on the podcast and being so honest and candid. I am sure his story and words of wisdom will not only educate but inspire those who listen. If you like this podcast, please subscribe!

Athlete Spotlight: Kelsey Kinsella

There is one word that comes to mind when describing Kelsey Kinsella: grit. Kelsey has been a part of the Floch since the beginning of Floch Fitness over 6 years ago. In our time working together, Kelsey has competed in the sport of fitness (Crossfit), worked on maximal strength (her personal best deadlift is 400lbs.!), and has moved closer to body composition goals. To give you an idea of Kelsey’s physical and mental fortitude, she has rowed the fastest 2,000m time for any female athlete I have ever worked with (7:32!!!).

With the immense changes in the world, Kelsey (a Physician’s Assistant at a major Broward County hospital) has had to balance her training with her extremely stressful work life. For now, that has become our goal in working together: stress reduction. Kelsey is continually bounced between trauma and ICU, and her training gives her stability. This is her time she can work on herself, both the mind and body. Even after a shift, she goes home, laces up her shoes, and gets her run and bodyweight training. I prescribe the workouts and she completes them. Time and time again. She knows that even an average effort on a workout is better than no attempt at all. As Kelsey’s life circumstances change and the pandemic eases, I look forward to our next step in Kelsey’s fitness journey. Thank you for being part of the Floch Kelsey!

Are you looking to balance your work life with physical training? If you feel like it’s time to make a change, I’m here to help. Book a free assessment today to get started on the path toward the best version of you!

Which Eggs Should I Buy?

Like many of my clients, I start my day off with a breakfast that usually contains eggs. With so many options in the grocery store these days, it's tough to sift through all the B.S. and marketing hype. Especially when the price differs so much from selection to selection. Don't worry, Floch Fitness has got you covered!

Let's break this down, and give you my go to for buying eggs.

Eggs (generic bulk)-

Generic eggs come from a facility that keeps the hens in cages 24 hours a day, 365 days a year. The hens are usually fed grain and animal byproducts. Because of the unclean and confined nature of these animals, they are prone to getting infection so are usually treated with antibiotics. Though these are the cheapest variety of eggs and contain protein, they lack vitamin, mineral, and quality fat content. The way these sick animals live is seen as inhumane by many, and I would avoid these eggs.

Floch Fitnes Grade: F

Vegetarian-Fed

When it comes to eggs labeled Vegetarian-Fed, it’s worth noting that chickens are actually omnivorous; they love worms and bugs and larvae and other crawly things. However, in the mass-scale production sense, they’re getting fed animal byproducts, like feather meal or chicken litter. So depending on the context, vegetarian-fed can actually be the lesser of two evils. I see this as slightly better than generic

Floch Fitness Grade: D-

Organic Eggs-

And for eggs to be Organic, the only stipulation is that they must come from hens who are fed an organic diet. They do not have to change anything about their living conditions. Sticking Organic on eggs is a cheap marketing ploy so companies can charge you more. Avoid these eggs.

Floch Fitness Grade: D+

Cage Free Eggs-

Cage-free chickens that are labeled as Certified Humane® must have at least 1.5 square feet of space per chicken in the barn or enclosure to roam around. Unlike the USDA requirements which specify no minimum amount of space per chicken, this standard helps to limit the number of birds that can reside in an enclosed area so that they are not overly packed in. Though this seems better than cages, it's far from the animals' more natural habitat. You aren't getting much better eggs than generic for the increase in cost.

Floch Fitness Grade: C-

Cage Free Eggs (Omega Enriched)

The living conditions of these hens are the same as cage free, but they enrich the eggs of the hens by feeding them flax seeds. There is debate at whether this is a nutritious food source for chickens, but the hens process the flax and it actually makes their egg yolks have more omega-3 (an anti-inflammatory messaging fat). These are a great option when finances are pinched.

Floch Fitness Grade: B-

Free Range-

This means that the eggs come from hens that have some sort of access to the outdoors. However, it doesn’t mean that the hens actually go outdoors, or that the outdoor space is more than a small, fenced-in area; it simply implies that a door exists that a farmer could at some point open. Again, this seems like a marketing ploy and doesn't mean that the eggs are necessarily more healthy for you.

Floch Fitness Grade: B

Pastured Eggs

To meet that Certified Humane® milestone, the farm must have a minimum of 2.5 acres per 1,000 birds, and the chicken must be outdoors for a minimum of six hours per day every day, in addition to many other standards. Note that these chickens must be outdoors for six hours a day, versus the free-range chickens just having access to the outdoors for a minimum of six hours per day. These animals live relatively happy free lives and produce eggs that have yokes that are deep orange and even red. This egg is the most densely packed with minerals and vitamins amongst all egg varieties.

Floch Fitness Grade: A

I grab my eggs from Trader Joe's and they are always pastured. They cost $3.99 per dozen (compared to $1.99 for generic). I feel that food is my medicine, and if I am putting the best food in my body, it will prevent me from getting diseased for the long term. An ounce of prevention is worth a pound of cure. That being said, if you are strapped financially, or go through a TON of eggs, I would go with cage-free omega-3 enriched eggs.

Need help deciding what to eat for breakfast? I'm here to help. Book a free assessment today and let's get you on the right track!

Best Running Shoe of 2020?

When it comes to shoes, I am a bit of a snob. But I think I have the right to be. There are few things that you wear that mean more to your posture and movement than your shoes. Your feet represent your sole point of contact to the ground, and if what is on your feet impedes the messages sent to the brain, then there are going to be issues.

The Postural Restoration Institute gives four recommendations when it comes to shoe that is going to support good posture and gate:

1. Heel counter does not fold in

2. Shoes bends in the toe box easily and not in the middle of the shoe

3. No outside heel give

4. Heel height should be symmetrical

The Asics Gel Cumulus 21 check all these boxes. From the Postural Restoration Institute, they describe the Cumulus 21 of their recommended shoe list:

• Most Narrow Heel Counter

• Most Vertical Heel Counter

• Firm Sole

• Average Toe Box Width

• Works well with Orthotics

Aside from being an amazing shoe for your posture and movement, the Cumulus 21 is now on sale on Amazon for ~$54. That is a steel and you would be wise to pick up a pair (or two!) today!

Looking to do your very first marathon in 2021, or maybe you want to break your personal best? I’d love to help! Click the link below to get started today!