Education – Team Robertson

Individual Rules

September 20, 2019

Many of us in todays fitness and nutrition community are bombarded with what works, what doesn't, how many, for how long, when to eat, what time, etc., etc. Not only is it exhausting to hear all the different rules that apply to us, but they can all be very misleading. For this blog, I have listed my own personal list of top 10 rules that I stick to for my own path to optimal wellness. Remember this journey is about YOUR body, not anyone else's so stick with that theme for your own rules to live by. How much exercise per week- This can vary for a lot of us, but my current rule allows myself 7 hours of exercise per week. For some this...

Commandments of Fitness

July 8, 2019

Education, Fitness, Nutrition

For most of us, exercise is an activity that can be used to increase ones fitness, shed some body fat, decrease stress, meet new people or maybe all of the above! Regardless, there are some basic fitness tips that apply to all but a select few and in this blog I discuss the most important ones. Less is more- basically this means just what is says that doing a shorter duration workout goes a lot further than spending a long time exercising. Unless you are training for a particular event that requires hours and hours of exercise, from a ROI standpoint you should be able to accomplish your goals in an exercise session that takes 45 minutes at the most. MOST people will start to...

Minimal Metrics

February 25, 2019

Education, Fitness, Uncategorized, Workouts

One aspect of our ever-changing technology are the metrics we use. Today there are countless gauges to use to determine if your current well-being is suffice. Some of the more popular are (am I missing any?) heart rate, heart rate variability, gps tracking for pace and distance, estimated heart rate zones, estimated vo2, apple watches that tell you when to breath, stand, and move, fitbits that tell you how much sleep you need and the quality of it, body fat scales, and body weight scales. This can be a LONG AND EXHAUSTING list, and in this article I talk about how helpful they (if at all they are helpful), and what you can gain from using them (or not.) Sometimes helpful- Heart rate monitors- Back...

Cooking Oils

October 20, 2018

Education, Nutrition

In todays world we are bombarded with literature on which cooking oils to use and which ones are healthy vs not healthy. Are saturated fats good for you? Is too much polyunsaturated fat bad for you? Is this oil safe in high heat? These are just a few of the many questions we as consumers ask ourselves. In this blog I decipher which oils are your best bet for optimal health. Lets start with the unhealthy oils first and what makes them a bad choice. Trans fat- I picked this as #1, not just due to the fact that in 2015 the FDA decided that in 2018 this controversial fat would be banned in the U.S food supply, but also due to it being by far...

Breaking Down Your Blood Test Results

October 10, 2018

Education

Recently I had a very unique blood sample taken that looked at my micronutrient profile, hormones, as well as a cardiometabolic profile. The testing was done by a company called SpectraCell and they detect intracellular deficiencies of vitamins, minerals, amino acids and antioxidants by measuring lymphocyte growth. I typically get blood taken every few years and was due so I opted for this route considering I am at the age to get a baseline hormone profile test done. I attached my results below and was surprised at certain things I found. My cortisol levels were on the high range, but the last few months I have had numerous projects going on so my stress has been higher than normal (have to find ways to manage better!)...

Special Populations Food Guide

October 7, 2018

Education, Nutrition

In today's world we are constantly bombarded with what kind of diet to follow. Keto, Atkins, Vegan, The Zone, Weight Watchers and as I am typing this I am certain a new one is approaching us! As easy at it would be to pick a certain diet and follow it, the issue becomes what diet fits our unique needs, where we are in life, and physiology (along with palate!) In this blog I talk about how to choose the best nutrition plan based on which category fits your needs the best whether it is age, lifestyle, or disease prevention. You will notice many of the groups should consume similar foods and avoid others which isn't a coincidence is it? 1.Weight loss/Obesity - I put this category...

Real World Muscle Gain

March 8, 2018

Education, Fitness, Nutrition

For those that know my fitness journey, I have been doing some form of endurance sports for 20 years now. My first triathlon was in 1998 at age 24, which led to 4 years later competing as an elite racing Ironman and Half-Ironman triathlons until 2007. Prior to age 24, most of my exercise consisted of lifting weights and surfing. Often I would lift weights 6x a week and my weight hovered around 170 lbs (I am 5' 11.) Triathlon competing and training changed my body (and fitness of course!) My racing weight was 155 lbs and my off-season weight was 160 with my body fat ranging from 5-10%. The last several years I have remained very active, but train about 75% less than I...

Triathlon Body Composition

December 11, 2017

Education, Fitness, Nutrition

Several years ago I had a good friend of mine come watch an Ironman triathlon. He was really into general fitness and healthy eating. As athlete's were setting up their morning race routine he commented "why are there so many overweight triathlete's?" I mentioned to him that competing in this long endeavor was not a recipe for being the most lean you can be, as well as being the most healthy. You would think this would not be the case with most competitors training up to 2 hours a day. I will never forget how shocked he was with his observation on the body composition of the masses participating. So it had me thinking why is this so? I remember a quote I read several years...

Budget Healthy Eating

November 28, 2017

Education, Nutrition

Everyone assumes that eating healthy is expensive, but in reality there are certain strategies that you can use that won't break your wallet! Here are my favorite tips to avoid spending a lot on food that is good for you. Plan your meals- This is my favorite on the list! Proper planning prevents poor performance, so make sure you have a plan for each week and do whatever you need to stick to this "plan." I batch cook every Sunday evening so that I am prepped with good food choices for my busy week. Buy frozen veggies or fruits- My wife uses this approach for herself. Frozen veggies and fruits will stay fresh much longer than refrigerator options, will cost half as much, and there...

Heart Health 101

July 24, 2017

Education, Nutrition

When it comes to mortality rates, heart disease is the leader in this category. Statistics show that 1 in 4 deaths is attributed to heart disease and almost 1 million people die annually from it. Some of your more common kinds of heart disease are coronary artery disease, high blood pressure, cardiac arrest, heart attack, arrhythmia, heart defects, and heart failure. Why do people get heart disease? Are they preventable? These are your most common questions people ask about the different kinds of heart disease one can get. Current statistic shows that 80% of this disease is preventable, and the remaining 20% is genetic. So what exactly causes heart disease? Leading the way are what I call the big 5- diet, stress, chronic fatigue, regular...