CustomFit Training Solutions

Biohack #5: Magnesium

Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body, including energy production, muscle function, and nerve signaling.

Despite its importance, many people are deficient in magnesium due to factors such as poor dietary intake, stress, and certain medical conditions.

Supplementing with magnesium can offer a wide range of health benefits, particularly in relation to stress management and relaxation. Magnesium helps regulate the body's stress response by modulating the release of stress hormones such as cortisol and adrenaline.

By promoting a state of calmness and relaxation, magnesium can help reduce feelings of anxiety and tension, leading to improved mental and emotional well-being.

In addition to its effects on stress, magnesium also plays a key role in muscle relaxation and sleep quality. Adequate magnesium levels can help alleviate muscle cramps and spasms, promote restful sleep, and enhance overall recovery and repair processes in the body.

Incorporating magnesium into your daily routine is easy and convenient. It can be taken in supplement form, such as magnesium citrate or magnesium glycinate, or obtained from magnesium-rich foods like leafy greens, nuts, seeds, and whole grains. Aim for a daily intake of 200-400 milligrams of magnesium to support optimal health and well-being.

Whether you choose to supplement with magnesium or focus on increasing your dietary intake, prioritizing this essential mineral can have a profound impact on your overall health and vitality.

If you'd like personalized guidance on incorporating magnesium into your wellness routine, don't hesitate to reach out.

Haven't posted in a while, but I’ve been busy! I recently had the honor to speak at Vineyard Heritage Center, my local church in Lancaster, PA.

First off, shout out all of the members who made the event fun, informative, and very fulfilling for me.

We spoke about prioritizing our health. It was an interactive experience, and an event everyone could participate in.

The three main takeaways were:

1. Make time to prioritize diet and fitness
2. Aim to be 1% better each day
3. Being mindful is the key to long-term success

Let’s break it down a bit more:

Make Time: Too often, we neglect our health because of time constraints, business, etc. In reality, those are just excuses. If you truly want something, you will make time for it.

We need to search inward and ask ourselves if we really want to be healthy, what are the consequences for not getting healthy, and what is the smallest thing I can do today to start getting healthy?

Aim to be 1% Better Each Day: Even if we can’t give max effort every day in regards to our health goals, we can still give something.

Aiming to be 1% better each day builds good habits, and sets you up to be 365% better each year.

Be Mindful: Too often we ignore our feelings both physically and emotionally. When being mindful, checking in with those feelings can be the difference in making the right changes to be healthy.

Simple action steps are:
-Monitoring fullness when eating to not overeat.
-Dialing down our exercise if we are too fatigued or feeling pain.
-Even just making sure we stay hydrated can be a part of it.

If we can’t even do the little things, how can we expect to accomplish anything of greater purpose?

Again, thank you to all who attended and participated. I hope we all learned something and can kick off this summer with the right mindset towards our health goals.

If you're looking for a fresh take on health and wellness, I'm your guy. Reach out if you want to learn more.

What my Dog Has Taught me About Life

First off, Happy 10th Birthday to my dog, best friend, and son, MC (Yes, that’s his name & no, we don’t know what it stands for, he’s a rescue & he answers to it).

We brought MC home from the SPCA when he was 5, exactly 5 years ago next month. MC was found in a home where his owner didn’t really take care of him, and all he had was a room with a doggy door to live his life in solitude.

Because of this, he never learned how to be a dog, and developed deeply rooted anxiety issues for the first 4 years of his life. He stayed in the shelter for a long period of time due to his craziness and him being a large black dog (black dogs typically stay longer at shelters- yes this is confirmed by the SPCA).

Fast forward to today, on his 10th birthday (an old man in big dog age standards), and yes, he’s still crazy at times due to the anxiety but he's the happiest dog around. However, he is a Lab/Shepherd mix, two breeds known for having joint issues as they age.

Poor MC suffers from Arthritis, Pre-Kidney Disease, Lyme’s Disease, and a degenerative issue with his hind legs. The vet has told us that all we can really do is keep him comfortable, and try to make life as easy as we can for him as he ages.

There are times where he has trouble doing all of the things dogs love to do. We avoid stairs at all costs, have to lift him into the car to go places, and satisfy his needs for excessive water. He drags his back legs on walks, leading to wounds on his paws and nails.

Even with all of that, we have a 10 year old dog that is full of life, would follow us to the ends of the Earth, and still tries to jump in our laps at 75lbs.

What I’ve learned from him is to be thankful for the good days, and the bad. Also that we need to take advantage of both as well.

On good days we’re taking him on hikes, and on bad days we're jogging with him in circles around our backyard.

Whatever it takes.

When I reflect on this, I wonder why we don’t do the same for ourselves. On days when we feel too sore, or have some inflammation, why aren't we doing anything to free ourselves of the pain? On nice days outside, why aren't we taking advantage and going for a walk or workout outside?

Why do we just sit back, let life pass us by as our conditions worsen?

If my 10 year old dog who has all of the comorbidities a dog can have, will do anything to to be with his people, go on hikes with us even when he’s stiff, jump up on the couch (and fail sometimes) can push himself every day to be there for us, why can’t we do it for ourselves?

I’ve learned that being able to exercise is a privilege. Today is the youngest we’ll ever be, so why not take advantage of it? Why not make time to better ourselves like we do for our pets?

If MC can do it, we can too.

If you want help, help is here. I’d love to walk you through a tailored plan to fix your health issues. Don’t hesitate to reach out, MC would want you to.

The easy fix to be feeling overworked and overstressed: Mental Health Bio-Hacks

2024 has had myself and my clients’ stress levels at an all-time high, which is why I’ve had them implement this into their day-to-day.

Join me as I take the next few weeks to highlight different bio-Hacks for mental health. These natural herbs and substances will help to elevate your mood, enhance your focus, and streamline your brain function so you can dominate your work day.

If you want the full list, feel free to message me and I'll send it over ASAP

“Mind Right, Money Right, Ready for War”

We used to chant this when walking up to kickoff in college. All of my former Huskies remember this all too well. Why did we chant it?

It wasn't just about hype; it was about mindset.

In sports, just like in life, success isn't guaranteed, but the mindset you bring to the table can make all the difference. It's about being prepared mentally and physically, focusing on the process rather than the outcome, and trusting in the preparation you've put in.

That's the essence of a winning mindset – it's about being confident, resilient, and ready to face whatever challenges come your way.

Mental fortitude is probably the single most important factor when achieving any level of success, whether it be in health, business, or just getting through our day.

This is why breaking down mental barriers is a key component in how I help clients break down the walls that are keeping them from feeling like their best selves

Remember, when your mind is right, everything else falls into place. Stay focused, stay determined, and you'll be ready for whatever challenges come your way.

Ready to conquer your goals with a strong mindset? Let's chat! Whether it's losing that extra 10lbs, getting into a consistent exercise routine, or fixing your diet for good, I'm here to help you dominate your health.

Reach out to me today and let's get started on your journey to success!