Regenerate Strength Santa Barbara

. GLUTEN FREE . First off we need to understand that there is no 'one-size fits all' diet. Every human is a unique blend of physiology and what works for one person, may have drastic effects on another. .... With that in mind, have you tried a gluten-free diet but seen no benefit? Perhaps you’ve even been diagnosed with celiac disease and hear that going gluten-free could help, but you still have symptoms? . A recent study found that a shocking number of people in this situation had another underlying cause. 31% of the patients with celiac disease who did not improve on a gluten-free diet tested positive for SIBO . What's SIBO? . SIBO stands for small intestinal bacterial overgrowth and can manifest with many of the same symptoms as celiac disease or IBS. There’s often lots of bloating, gas, abdominal pain, and either constipation or diarrhea. . There is always an underlying cause to symptoms, that's why have symptoms in the first place. It's the body's way of saying, "Hey! You haven't addressed the root cause to what I keep manifesting!" . So what to do? . Well, first you should ensure that you have the people on your team. That includes a Coach that can help talk through this and address the lowest hanging fruit first. Looking at food quality, food quantity, stress levels, hydration, food hygeine, etc...perhaps there are things that can help reduce or eliminate symptoms without having to go super deep. . BUT, if there is more investigation to be had, then having a Coach that can direct you to the right place, like @regeneratehealthmc for a deeper dive into your physiology, wouldn't you like knowing you have that type of support from a fitness, nutrition and lifestyle perspective? . Get a Coach. Get a Plan. Have Accountability. . . . #glutenfree #glutenfreeliving #celiacdisease #sibo #ibs #digestivehealth #regeneratestrength #fitness #personaltraining #personaltrainingevolved #teachlearnmovecreate #coach #santabarbara

. TEMPO? . So what is tempo and why do we use it in program design? .... Tempo is the time in which you are under tension for a rep of a movement. If a movement doesn’t have a tempo written next to it, you can assume that the tempo is 1010. . Ex#1: BS (Back Squat) @20X1; 3-5 x 5; rest 2-3 min . In the above example, the 2 represents the eccentric (or lengthening) portion of the movement. (i.e. the squat or the lowering portion of the movement in the example of the back squat). The 0 represents the bottom of the squat or the pause. The X represents the concentric (or shortening) portion of the movement (i.e. the explosion out of the bottom of the squat). Lastly the 1 represents the pause" at the top of the movement. . So then why would be use this in our training? What's the benefit? . From a broad perspective, slowing down a movement with tempo is prescribed the following reasons: Develop motor control and proper movement mechanics Recruit muscle fibers Create efficiency in movements Make a movement more metabolic To increase force development To increase muscle size, strength and markers of performance To create adaptations and recruiting in higher threshold motor units To create hypertrophy . Now, not all of these apply to each individual, since everyone has a different reason and/or purpose behind their training. There is however a case to be made for when to use tempo and for what specific purpose. . Have you applied tempo to your training? If so, do know the purpose behind it? If not, maybe it's time to speak to a Coach! Let us help you improve your training and reach goals and levels of strength or performance you never thought possible! . Get a Coach. Get a Plan. Crush Your Goals. . . . #regeneratestrength #fitness #personaltraining #personaltrainingevolved #teachlearnmovecreate #coach #santabarbara #tempo #timeundertension

. HIIT OR NO? . Before we can answer that, let's understand what HIIT is in the first place. HIIT or High Intensity Interval Training is a form of "cardio" or cardiovascular exercise, aka "aerobic training" (sort of...haha). HIIT is characterized by short spirts of extremely high intensity, followed by some period of rest. .... Why do we train the aerobic system? Well, that depends on the goals and priorities of the individual, but in general we train the aerobic system because its our main source of energy and controls our ability to fuel our desired activity. . What constitutes a well built aerobic system? For the most part, we see that when someone can pace themselves over a set period of work or has good endurance. Is this was HIIT produces for us? . Let's use an example to see if HIIT actually is training the aerobic system: 8 sets: :60 fly wheel bike, ALL OUT :60 rest Does that sound like something that you can "endure" or "pace"? Or does that sounds like something that you would start to see diminishing returns on over time? . Hmmm....I wonder if HIIT actually trains another system of the body, that is connected to the secretion of our stress hormone (cortisol), which can end up making you feel "burned out" after a while? Ah, yes....the ANaerobic system. See what I did there? . Now, this is not to say that there isn't a place for higher intensity within your training, but unless your purpose is to be running from a tiger everyday or your sport or job requires it, high intensity is a finite resource that should be well managed through solid programming, lifestyle and nutrition practices. . Don't burn out. TRAIN YOUR PURPOSE. Live long and prosper. . Get a Coach. Get a Plan. Crush Your Goals. . . . #regeneratestrength #fitness #personaltraining #personaltrainingevolved #teachlearnmovecreate #coach #santabarbara #LISSNOTHIIT #sustain #rewardthepacer

Do struggle with knowing which fats are good and which are bad? From Polyunsaturated, Monounsaturated, Saturated and Trans Fats....it can get a little confusing! We have a solution for you! It’s all summed up in FREE Fats Table. Here’s what you’ll get:... A complete breakdown of each fat type A list of 10 examples of each fat type Explanation of the pros and cons of each type and more! Click the link in my bio, enter your info and boom, it's yours! . . . #regeneratestrength #fitness #personaltraining #personaltrainingevolved #teachlearnmovecreate #coach #santabarbara #fats #healthyfats

THE PROBLEM IS CHOICE . Take a look right now, what are your daily habits? . Are they leading you in a direction that you ultimately want to go? Are they lifting you up for are they taking you farther and farther away from reaching your ultimate goal?... . How did you get those habits? Choice. You continue to choose to engage in those habits that you know will not lead you to the outcome that you want. So what do you do about it? . Change the choice, continually, and you change the habit. Remember that the power to change your habits to those that lift you up, comes from YOU. . Always tired because you choose to go to bed at 12am every night? GROW UP AND GO TO BED! . Frustrated that you have unwanted belly fat? STOP EATING 4 BAGS OF POTATO CHIPS EVERY WEEK! . Annoyed that you're always broke from going to the bars on the weekends? STOP GOING TO THE BARS AND DRINK MORE WATER! . Those are just 3 examples, we could go on, but you get the point. If you're not getting the outcomes you want, change the habit and the choices that have lead you to form that habit. . Choices define habits. Habits define outcomes. Outcomes define success. . . . #regeneratestrength #fitness #personaltraining #personaltrainingevolved #teachlearnmovecreate #coach #santabarbara See more

CLIENT SPOTLIGHT . We don't want to brag, but we will...Ralph is the one of the most dedicated individuals we have ever had the privilege to coach. Not only is he an incredible athlete, but has proven to be one of the most loyal and true friends. . There truly is nothing like the Coach/Client relationship and the ability for it to bring the best out of each individual. In most cases, the Coach learns more from the Client about their craft and what it means to be a Coach, the ...they do from any textbook. Each client has something to teach us as Coaches and the continued privilege to watch them grow, learn and adapt over time to the work they put in, is priceless. . Ralph is a father, a business owner, a patriot, a fierce friend and one hell of a firearms instructor. He co-owns with @coach_dave_dowey and operates CivTac Industries @civtacind , a firearms training company in Santa Barbara, California, that is dedicated to teaching civilians the safe and proper use of firearms ad how to protect themselves and their families. With times being uncertain, it's good to know that there are good people out there that have our best interests at heart. . It continues to be an honor to have Ralph as one of the Regenerate tribe. Onward and upward, @rtiannelli . . . #regeneratestrength #fitness #personaltraining #personaltrainingevolved #teachlearnmovecreate #coach #santabarbara #civtacindustries See more

MASTER THE BASICS . This concept could be applied to pretty much everything, but for the purposes of this post, we are going to apply it to some lifestyle habits that will lead to your success. . Let's break it down in a few categories:... . Water/Hydration - 60% of bwt in oz per day Sleep - 8+ hrs / in bed 2-4 hours before midnight Resistance Training - 3x per week, 4th day optional Food - 3 meals per day at regular times Mindfullness - 15-30min per day of controlled breath . If you were to master all of these basics, even with out a specific plan from a Coach, you would be well on your way to having the energy, positive attitude needed to accomplish your goals. . Challenge yourself for 30 days with these basics and see how you feel. We would love to hear your results. . Now if you're not ready to take on a challenge like this, maybe it's time to talk to a coach and have the accountability to accomplish this your own time table. Remember, this is YOUR journey! . Get a Coach. Get a Plan. Crush Your Goals. . . . #regeneratestrength #fitness #personaltraining #personaltrainingevolved #teachlearnmovecreate #coach #santabarbara #keepitsimple

COACH . Your Coach is passionate about getting you the results you seek, while at the same time igniting the passion and motivation that lives deep within you. . Your Coach does more than just high give you at the gym to say "hey, good job today!". Your Coach is dedicated to see you progress on AND off the gym floor through consistent communication. Building trust.... . Your Coach is there to keep you progressing, even when your technique is on point, there is always room for improvement. . Your Coach is there to push you towards your strengths, and away from your weaknesses, allowing you to keep your eyes on the prize. . What would you do without your Coach? Wait...you don't have one?! Why? . Even the Coach has a Coach! . @coach_michael_bann @coach_dave_downey . . . #coach #neverstoplearning #yourcoachyourprogram #regeneratestrength #santabarbara See more

YOUR JOURNEY . Where do YOU want to take your fitness? What is important to YOU in your health? . Having a Coach on your team means YOU are in control. They are YOUR goals and priorities. Your Coach is there to design a fitness, nutrition and lifestyle program that will illuminate the pathway to your success.... . Does that mean you're guaranteed to achieve your goals? Not unless YOU decide to dedicate yourself to the process that your Coach has laid out for you. . It's YOUR journey, your Coach is there to guide you along the way. . Let's start yours today. . Get a Coach. Get a Plan. Crush Your Goals. . . . #regeneratestrength #fitness #personaltraining #personaltrainingevolved #teachlearnmovecreate #coach #santabarbara See more