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2024 Is Here! Let's Do It!!!

jeffjasso2015@gmail.com (jeffrey jasso) — Fri, 05 Jan 2024 20:31:51 GMT

2024 New Year - Let’s Do It!!

There's no denying that prioritizing your health and fitness can transform not just your body, but your entire life. As we step into 2024, let's consider why starting a health and fitness plan should be at the top of your resolution list.

Invest in Yourself: Your health is your most valuable asset. By committing to a health and fitness plan, you're investing in a better version of yourself. Improved physical health leads to enhanced mental clarity, increased energy levels, and a more positive outlook on life. When you invest in yourself, you're setting the stage for success in every aspect of your life.

Create Sustainable Habits: Starting a health and fitness plan at the beginning of the year is more than just a resolution; it's about establishing lasting habits. Matrix90 focuses on creating sustainable lifestyle changes rather than short-term fixes. These habits will stay with you long after the initial enthusiasm of the new year has passed.

Boosted Immunity: With health at the forefront of everyone's minds, especially considering recent global events, a robust immune system is crucial. Regular exercise and a balanced diet can significantly strengthen your body's defenses against illnesses. Matrix90 emphasizes a holistic approach to health, including proper nutrition and fitness routines that bolster your immune system.

Weight Management and Confidence: Shedding excess weight is a common goal for many individuals at the beginning of the year. Matrix90 provides tailored programs designed not only for weight loss but also for sustainable weight management. Achieving your fitness goals boosts self-confidence and positively impacts your mental well-being.

Support and Accountability: Joining the Matrix90 team means becoming part of a supportive community. You won't be on this journey alone! With access to expert guidance, personalized plans, and a supportive community, you'll find the motivation and accountability you need to stay on track.

So, why not kickstart 2024 by joining the Matrix90 team? This isn't just about the next year; it's about creating a healthier lifestyle that will benefit you for years to come. Start the year strong, prioritize your health, and let Matrix90 be your partner in this incredible journey toward a healthier, fitter you. Join us, and let's make 2024 the year of positive, lasting change!

CHECK OUT OUR PARTNER'S NUTRITION PLAN: https://www.matrixninety.com/store/Partners-16-Week-Nutrition-Plan-p617928708

Facts support that when taking on a challenge in a group effort the success rate grows tremendously. Reach out to someone you know and reach your health and fitness goals together - and at a discount. 2024 is the year!!!

Intermittent Fasting: A Brief Overview

jeffjasso2015@gmail.com (jeffrey jasso) — Mon, 09 Oct 2023 16:37:39 GMT

Intermittent fasting (IF) is an eating pattern that involves alternating periods of fasting with periods of eating. Unlike traditional diets that focus on what you eat, IF focuses on when you eat. It doesn't prescribe specific foods but rather emphasizes the timing of meals. There are several popular methods of intermittent fasting, with the most common ones being the 16/8 method (fasting for 16 hours and eating during an 8-hour window), the 5:2 method (eating normally for five days and drastically reducing calorie intake for two non-consecutive days), and the alternate-day fasting method (alternating between fasting days and regular eating days).

Benefits of Intermittent Fasting:

Weight Management: Intermittent fasting can help with weight loss and weight maintenance by creating a calorie deficit during the fasting periods. It also promotes fat loss while preserving lean muscle mass.
Improved Insulin Sensitivity: IF can enhance insulin sensitivity, reducing the risk of type 2 diabetes and helping regulate blood sugar levels.
Cellular Autophagy: Fasting triggers cellular autophagy, a process in which the body cleans out damaged cells and regenerates new ones. This may contribute to improved longevity and reduced risk of age-related diseases.
Heart Health: Intermittent fasting may lead to improved heart health by reducing risk factors such as high blood pressure, cholesterol levels, triglycerides, and inflammation.
Brain Health: Some studies suggest that IF can benefit brain health by enhancing brain-derived neurotrophic factor (BDNF) production, which supports cognitive function and may reduce the risk of neurodegenerative diseases like Alzheimer's.

Intermittent fasting is a flexible approach to eating that can be adapted to individual preferences and schedules. Overall, intermittent fasting offers potential health benefits beyond weight management and can be a valuable tool for those seeking improved metabolic health, longevity, and overall well-being.

Samples of Meals to Break Your Fast:

Protein-Packed Breakfast:

Scrambled Eggs: Cooked with spinach, bell peppers, and a sprinkle of feta cheese for added flavor and nutrients.
Avocado: Sliced or mashed on the side for healthy fats.
Berries: A small portion of berries (e.g., blueberries or strawberries) for antioxidants and fiber.
Whole-Grain Toast: A slice of whole-grain or sprouted-grain toast for complex carbohydrates and fiber.
Herbal Tea or Black Coffee (unsweetened): As a beverage to ease into eating.

Chicken and Vegetable Stir-Fry:

Grilled or Stir-Fried Chicken: Lean protein source.
Assorted Vegetables: Such as broccoli, bell peppers, carrots, and snap peas.
Brown Rice or Cauliflower Rice: As a base for the stir-fry.
Low-Sodium Soy Sauce or Teriyaki Sauce: For flavor (use sparingly to control sodium intake).

Salmon and Quinoa Bowl:

Baked or Grilled Salmon: Rich in omega-3 fatty acids and protein.
Quinoa: Cooked quinoa is a source of complex carbohydrates and additional protein.
Steamed Vegetables: Such as asparagus, zucchini, and Brussels sprouts for vitamins and fiber.
Lemon-Dill Greek Yogurt Sauce: Mix Greek yogurt with lemon juice, dill, salt, and pepper to drizzle over the bowl.

These meal ideas are balanced in terms of protein, healthy fats, fiber, and carbohydrates, making them suitable for breaking your fast after 16 hours of fasting. Remember to stay hydrated and listen to your body's hunger cues during your eating window. Portion control is still crucial while in the Intermittent Fasting protocol. Matrix90 Coaches are here for you if you have any questions.

Coffee with Honey Infused vs. Pre-Workout Supplements: Which Packs the Real Punch?

jeffjasso2015@gmail.com (jeffrey jasso) — Wed, 04 Oct 2023 13:53:43 GMT

As fitness enthusiasts and health-conscious individuals seek ways to optimize their workouts and boost energy levels, the debate between traditional pre-workout supplements and natural alternatives continues to heat up. In recent years, coffee infused with honey has gained popularity as a pre-workout option, offering a tasty and potentially more beneficial alternative to manufactured supplements. In this blog, we'll explore the benefits of having coffee with honey infused compared to the pre-workout supplements flooding the market.

Natural Ingredients

One of the most significant advantages of choosing coffee with honey over pre-workout supplements is the natural ingredient list. Coffee is a well-known source of caffeine, a natural stimulant that can enhance alertness and energy levels. Honey, on the other hand, provides a natural source of sugars that can help sustain energy throughout your workout. These ingredients are simple, pure, and free from the synthetic additives often found in pre-workout supplements.

Improved Digestibility

Pre-workout supplements can be challenging on the stomach for some people. Their high concentration of caffeine, artificial sweeteners, and other compounds may cause digestive discomfort, jitters, or crashes. Coffee with honey, on the other hand, tends to be gentler on the digestive system. The combination of caffeine and natural sugars in honey may provide sustained energy without the digestive side effects.

Cost-Effective

Pre-workout supplements can be expensive, especially if you use them regularly. On the contrary, coffee with honey is an affordable alternative. A good quality coffee and a jar of honey can go a long way, offering numerous servings for the same cost as a single container of pre-workout powder.

Antioxidant Power

Coffee is rich in antioxidants, which can help protect your cells from oxidative stress. Antioxidants play a crucial role in overall health and recovery after exercise. Honey also contains antioxidants that can contribute to your body's ability to repair and regenerate, making this combination a potent source of post-workout recovery.

Customization

Coffee with honey allows you to customize your pre-workout experience. You can adjust the strength of your coffee and the amount of honey to suit your taste and energy needs. We recommend 1-2 tbsp per cup of coffee. If you prefer a milder sweetness, start with 1 tbsp of honey. If you like a sweeter taste or need more energy, go for 2 tbsp of honey. Pre-workout supplements, on the other hand, come in fixed doses that may not cater to individual preferences.

Sustained Energy

Many pre-workout supplements provide a quick burst of energy followed by a crash. Coffee with honey, however, offers sustained energy due to the combination of caffeine and natural sugars. This can help you maintain intensity throughout your entire workout without the rollercoaster effect.

Delicious Flavor

Let's face it; pre-workout supplements are not known for their delicious taste. Coffee with honey, on the other hand, offers a delightful flavor profile. The sweetness of honey can balance the bitterness of coffee, creating a taste that many find enjoyable and motivating.

While pre-workout supplements certainly have their place in the fitness world, coffee infused with honey offers a natural, cost-effective, and customizable alternative. It provides sustained energy, antioxidant benefits, and a delightful flavor that can make your pre-workout routine something to look forward to. Remember that individual preferences and tolerance levels may vary, so it's essential to find what works best for you. If you're looking to shake up your pre-workout routine, consider giving coffee with honey a try; it might just be the perfect fit for your fitness journey.

The Key To Weight Loss: Calorie Deficit Plain & Simple

jeffjasso2015@gmail.com (jeffrey jasso) — Fri, 29 Sep 2023 15:33:32 GMT

BMR: Math & Science

In the world of nutrition and fitness, achieving weight loss goals often revolves around one fundamental concept: the calorie deficit. But what exactly is a calorie deficit, and why is it crucial in your journey towards a healthier you? Let's delve into this essential topic, explore how it's connected to your Basal Metabolic Rate (BMR), and factor in your activity level.

Before we jump into the calorie deficit, let's break down what BMR is all about. Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform its basic functions, such as breathing, circulating blood, and maintaining body temperature, while at rest. In other words, it's the number of calories you would burn if you were to do nothing but rest for 24 hours.

Several factors influence your BMR, including age , gender , body composition , and genetics . It's a unique number for each person and serves as your metabolic baseline – the starting point for understanding your body's energy needs.

The Calorie Deficit and Weight Loss

Now, let's get to the crux of the matter: the calorie deficit.

A calorie deficit occurs when you consume fewer calories than your body expends in a day. This fundamental principle is at the heart of sustainable and effective weight loss. But why is it so crucial?

Forcing Your Body to Tap into Reserves: When you consistently provide fewer calories than your BMR requires, your body needs to find additional energy from somewhere. It turns to your fat stores, using them as a source of fuel. This is where the magic of weight loss happens – you start shedding those extra pounds.

Creating a Sustainable Approach: Unlike crash diets or extreme restrictions, a calorie deficit based on your BMR is a more balanced and sustainable approach to weight loss. It ensures you're providing your body with the necessary nutrients while still promoting fat loss.

Customization for Success: The beauty of BMR-based calorie deficits is that they can be customized to your unique needs. By understanding your BMR, you can tailor your calorie intake to achieve steady and predictable weight loss progress.

Factoring in Activity Level

For those who lead a highly active lifestyle, it's crucial to consider how your activity level affects your calorie needs. Being active significantly increases your daily energy expenditure beyond your BMR. This means you'll need to consume more calories to maintain a calorie deficit.

Higher Caloric Needs: If you're very active, you'll need to adjust your calorie intake to accommodate the additional energy expenditure from your workouts and daily activities. Failure to do so may lead to excessive calorie deficits, which can impact your energy levels, muscle mass, and overall well-being.

Balancing Act: Balancing your calorie intake with your activity level is essential. You can work with a nutrition coach to determine the right calorie deficit that aligns with your goals and activity level, ensuring you're getting enough nutrients to fuel your active lifestyle.

Understanding your Basal Metabolic Rate and implementing a calorie deficit based on it is the key to unlocking successful and sustainable weight loss. When you factor in your activity level, you create a more personalized approach that allows you to shed those extra pounds while nourishing your body with the nutrients it needs. Start your journey towards a healthier and happier you begin! Check out our Nutrition Plans and get ahead of 2024!!

Post Cardiac Event Health

jeffjasso2015@gmail.com (jeffrey jasso) — Mon, 18 Sep 2023 19:53:15 GMT

What Do I Do Now?

Undergoing cardiac bypass surgery is a life-changing event, and the path to recovery can be both challenging and transformative. One of the most critical aspects of this journey is adopting a proper nutrition plan and exercise program. In this blog, we'll explore why these elements are so crucial after having cardiac bypass surgery.

1. Restoring Heart Health

Cardiac bypass surgery is often performed to address blocked arteries and improve blood flow to the heart. However, surgery alone is not a magic cure. To maintain and enhance your heart health, a holistic approach that includes nutrition and exercise is essential.

2. Nutrition for Healing

Proper nutrition is the foundation of post-surgery recovery. Here's why it matters:

Aiding Healing: After surgery, your body needs nutrients to repair tissues and strengthen the heart. A well-balanced diet provides the building blocks for this healing process.
Managing Risk Factors: Cardiac surgery is often necessary due to conditions like atherosclerosis. A heart-healthy diet can help control risk factors like high blood pressure, high cholesterol, and diabetes, reducing the likelihood of future heart problems.
Weight Management: Maintaining a healthy weight is essential for heart health. A nutritious diet can help you achieve and sustain a healthy weight, reducing the strain on your heart.
Reducing Inflammation: Certain foods, like those rich in antioxidants and omega-3 fatty acids, can help reduce inflammation in the body, which is associated with heart disease.

3. Crafting a Heart-Healthy Diet

A heart-healthy diet after cardiac bypass surgery typically includes:

Fruits and Vegetables: Rich in vitamins, minerals, and fiber, these foods support overall health and reduce the risk of heart disease.
Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat bread, which provide sustained energy and dietary fiber.
Lean Proteins: Sources like skinless poultry, fish, and legumes are lower in saturated fat, making them heart-friendly choices.
Healthy Fats: Include sources of unsaturated fats, such as avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats.
Limited Sodium: Reducing salt intake helps manage blood pressure. Avoid processed and salty foods.

4. Exercise for Heart Strength

Cardiac rehabilitation, which often includes exercise programs, plays a pivotal role in recovery after cardiac bypass surgery. Here's why exercise is essential:

Cardiovascular Fitness: Aerobic exercises like walking, cycling, and swimming improve heart and lung function, increasing your endurance and reducing the risk of future heart problems.
Strength Training: Resistance exercises help build muscle, improving overall strength and endurance.
Weight Management: Exercise, combined with a proper diet, aids in achieving and maintaining a healthy weight.
Psychological Well-being: Physical activity releases endorphins, reducing stress and enhancing your mood.

5. Safety First

It's vital to approach exercise cautiously after cardiac bypass surgery. Always follow your healthcare provider's recommendations and participate in a cardiac rehabilitation program if advised. These programs are tailored to your specific needs and closely monitored by professionals.

Conclusion: A Heart-Healthy Future

Cardiac bypass surgery is a second chance at a heart-healthy life. To make the most of it, adopting a proper nutrition plan and exercise program is crucial. These lifestyle changes are not just about recovery; they're about creating a brighter, healthier future, reducing the risk of future heart issues, and enhancing your overall quality of life. Consult with your healthcare team for personalized guidance, and take those first steps towards a stronger, healthier heart today.

Water: The Uber to Weight Loss Help

jeffjasso2015@gmail.com (jeffrey jasso) — Thu, 24 Aug 2023 14:58:45 GMT

So, you know when you're trying to shed those extra pounds, it's not just about crunching numbers or sweating it out at the gym, right? There's this sneaky yet super crucial thing called "proper hydration" that often doesn't get the spotlight. Water, yeah, that good ol' clear stuff, is like your secret sidekick in this whole weight loss adventure. It's not just about making you less hungry and revving up your body's engine – it's also the ultimate Uber for your cells, helping them regenerate and keeping you in tip-top shape.

Okay, hold up – did you ever think that water could be the trick to stop those late-night snack attacks? Seriously, a glass of water before you dig into your grub can make your tummy think twice about going for seconds. Plus, water is like the jet fuel for your metabolism – it helps your body do its thing, turning food into energy like a champ. But, here's the catch: if you're not giving your body enough water, it's like asking it to run on fumes – not cool when you're trying to drop those stubborn pounds.

But wait, there's a whole other level to water's game – it's like the backstage manager for cell rejuvenation! So, as you're waving goodbye to those love handles, your body is breaking down fat and releasing all sorts of waste. And guess who steps in? Yep, good ol' H2O. It swoops in, flushing out those unwanted leftovers. And get this: water is like the VIP pass for nutrients, making sure they get to your cells while giving the boot to the yucky stuff. It's like your body's personal detox and delivery service!

Bottom line, if you're all about that weight loss hustle, don't sleep on the power of water. It's not just a thirst quencher – it's the unsung hero of making your cells party like it's their birthday. Sip it, guzzle it, just keep it flowing, and watch your weight loss game level up. Remember, water might just be the secret sauce that takes you from "meh" to "heck yeah!" in your journey to crush those goals.

Unleashing Success: The Dynamic Power of Accountability with a Nutrition and Fitness Coach

Tue, 15 Aug 2023 17:32:22 GMT

Embarking on a journey towards a healthier, fitter you is an admirable goal, but let's be honest, it's not always a straightforward path. Amid the hustle and bustle of life, it's easy for our well-intentioned plans to fall by the wayside. This is where the mighty force of accountability swoops in to save the day. Enter the Nutrition and Fitness Coach – your personal superhero in the world of wellness.

The Accountability Advantage

Accountability isn't about being held hostage by strict rules; it's about having a partner-in-crime who champions your progress. A Nutrition and Fitness Coach becomes your dedicated ally, someone who stands by your side as you navigate the challenges of healthier eating and consistent workouts. They're like your GPS system, guiding you through uncharted territories and providing real-time course corrections.

Defeating Procrastination with a Partner

Remember all those times when you've declared, "I'll start tomorrow"? Well, tomorrow has arrived, and it's time to seize the moment. Having a coach ensures you don't fall victim to the trap of procrastination. Your coach is the motivating voice that nudges you out of your comfort zone, reminding you that now is the best time to take action.

Tailored Strategies for Optimal Results

Generic advice from the internet might work for some, but it doesn't take into account your unique body, lifestyle, and goals. A Nutrition and Fitness Coach crafts a personalized roadmap that aligns with your aspirations. They analyze your current habits, design a plan that seamlessly integrates with your routine, and tweak it as needed, ensuring you're always on the right track.

Overcoming Plateaus with Expert Guidance

Hitting a plateau is frustrating – it feels like you're pushing against an immovable wall. This is where your coach's expertise comes into play. They're armed with an arsenal of strategies to help you break through those stubborn plateaus. Whether it's adjusting your nutrition plan or introducing new workout techniques, they keep you progressing towards your goal.

Staying the Course Even When Motivation Wavers

We've all had days when the motivation to lace up our sneakers or choose a salad over fries dwindles. This is where your coach shines as your unwavering support system. They remind you why you started this journey and help you rediscover your motivation, even when the going gets tough.

The Emotional Boost of Progress Tracking

Seeing progress is a powerful motivator. Your coach tracks your milestones, celebrates your victories, and provides a sense of achievement that propels you forward. Whether it's shedding a few pounds, lifting heavier weights, or achieving a new level of flexibility, these achievements become stepping stones to your ultimate goal.

Building Lifelong Habits

Temporary fixes yield temporary results. A Nutrition and Fitness Coach isn't just interested in quick wins; they're invested in helping you build sustainable habits that will serve you for a lifetime. With their guidance, you cultivate a healthy relationship with food and fitness, paving the way for a lasting transformation.

In the grand tapestry of health and wellness, accountability is the golden thread that weaves success together. When you hire a Nutrition and Fitness Coach, you're investing in not just a coach, but a partner who walks with you, empowers you, and celebrates your victories. So, embrace the power of accountability – your journey to a healthier, happier you has never been more exciting!