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New Podcast

On this interview I interviewed Zach Klipsch on how to apply life lessons through sports and how to apply those lessons in the business environment.  Zach’s Bio :  After tearing my ACL playing soccer in high school, I developed a passion for helping others. It was a dark phase in my life, but helped me understand pain, what it means to overcome and use that experience to my advantage. After much deliberation and research trying to figure out what I wanted to do in my life, I eventually found biomedical engineering. By this time, I had already committed to Maryville University to play soccer. This led me to pursue the dual degree program Maryville has with WashU. I was able to play 4 years of collegiate soccer, 3 as captain of the team, and obtain 2 degrees in 6 years. There were many hardships, obstacles, and challenges that I overcame and learned from. My drive to be the best I can helped me persevere. As I was nearing the end of my college career, there were 3 questions I was trying to find answers to! 1) How do I live life the way I wanted to? How do I not live a life paycheck to paycheck, week to week? 2) How can I make the largest positive impact on the world around me? 3) I miss the locker room competitiveness and camaraderie of sports. Where can I find this again? The answer was entrepreneurship. Before pursuing a master’s degree in an entrepreneurial setting, I was introduced to my current mentors and launched my first company. They taught me about personal economy, real life entrepreneurial experience, and gave me that locker room feeling I yearned for. Now I am helping others solve their problems and live the way they want to through independent franchising. Contact Zach on instagram @Zachklipsch

To Watch Full Interview visit my website here : https://www.quinnmitchellii.com/podcasts

Avoiding injuries while running on the treadmill

Over the years people have come up with many different ways to increase their cardio but one method that has stayed the same is the treadmill. I see it all the time people will be on their for hours at a time killing themselves only to find out the next day that they can’t even walk because their knees are bothering them. Trust me I’ve been there and done it but I want to help you. Below I will give you some ways to avoid injuries while using a treadmill.

One of the key essential things that people don’t realize when they are running on a treadmill is their posture. Having good posture is essential for proper muscle conditioning. It is important that your body is in a natural position and that your joints are not overextended which would make them under more stress than they should be.

Another key thing that will help you avoid injuries is to minimize your impact while running. It is ideal that people who run on the treadmill should rotate their pelvis with each stride. This way it allows your hip to be pulled back with your leg allowing rotation for the entire lower body. This method allows your body to absorb most of the shock when your feet hit the belt. Also it is important to make sure that your stride is quick and short.

Furthermore, you should listen to your body when running on a treadmill. People often think “if I run on a treadmill I will lose a bunch a of weight” so this thought will drive people to push their body farther than they should and can cause strained muscles or shin splints. It is important when first starting off that you start slow and moderately increase the speed to get your body used to working out. If your body doesn’t feel right that day do not force it it is okay so take a day off and rest.

Lastly I would suggest wearing proper shoes when running on the treadmill. Your shoes should fit properly on your feet and should be able to absorb shock. This will prevent less of an impact on your knees. Also if you can get you a pair that is designed for running specifically.

Visit the website at https://qemfitness.bandzoogle.com/home

Should you count yoga as a workout

From the outside looking in yoga used to be looked down upon. I know I used to think that it was only for women because when I would look through the glass and see the people doing it that’s all I would see. It was almost considered sissy like for a man to be in a yoga class but now times have changed. Now that men are starting to see the benefits from yoga it has started too make it become more popular. Now yoga classes are very diversified and more welcoming to all ages and genders. Now the question that I have come across, is yoga considered a workout?

With the various different yoga programs out there there are numerous ways that yoga can be considered a workout. There are programs that challenge your strength and endurance. Eventually though you may want to incorporate different exercises to strengthen your upper body. One of the main downsides of yoga is it doesn’t include any upper-body pulling movements (such as pull ups and bent-over rows). Yoga may also offer balance, mobility and flexibility benefits.

Ultimately yoga can be considered a good workout but I wouldn’t rely on it for your strength training. Yoga is good for relaxing the body and allowing you to become flexible and use parts of your body you wouldn’t necessarily use during a normal workout.

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The secret to losing weight

The big question people always tend to ask is, “how do I lose weight?” A lot of people tend to think that the major issue is their caloric intake. Calories play a factor but is not the main factor. A lot of individuals are being deceived by the people that work in the vitamin stores. They tell them all they need to do is take a certain pill and in days, weeks, or months you will start seeing results. There is WAY much more involved to losing weight. Losing weight involves many other factors such as eating a clean diet and working out regularly. But guess what… I have found a secret.

Have you ever eaten a meal in the morning and by the afternoon you felt like you were ready to crash? What I am going to talk to you about is one of the major reasons why you may have felt like this and how it can keep you from losing weight. The key component is called insulin. We all have it naturally in our body. Some of you may not be familiar with what insulin is so let me break it down to you. Insulin is released from the cells in your pancreas and into the blood stream when your body senses blood sugar has been increased. Very high blood sugar levels are not good and insulin acts as a bridge between cells and the sugar found floating in your blood. Without insulin however your blood sugar would be extremely high and your body wouldn’t be able to get that sugar into the cells. Before insulin starts forming blood glucose into fat cells, it first stores as much as possible into the liver for a later use. Unfortunately the liver can only hold a limited amount of blood sugar then the excess starts getting dumped off into muscle cells. Muscle cells can hold more glucose than liver however they also have their limit. Once the limit is reached, there is a “spill over” that happens when most of the sugar from carbohydrates in your diet will begin to be stored as fat cells in order to lower to lower your sugar found in your blood stream back to normal.

Therefore, if you control the food you consume you will have low levels of insulin making it easier to burn that unwanted fat. It is high insulin levels that block you from burning fat. Limit your carbohydrate intake and you will see a major change in your weight. Also, it is a good idea to stay away from starch such as potatoes, rice, and bread.

Gives this a try for 2-3 weeks and let me know your results! Feel free to contact me with any questions you may have.

Coach Q

The truth behind the growth of Gluten Sensitivity

Ten years ago few people knew what Gluten even was and you rarely heard people go into restaurants and ask if you had a “Gluten Free Menu”. Now recently you can find the terms gluten free being talked about everywhere

While we don’t know how many people have this celiac disease but it is estimated to affect 3 millions people in the world which is 1% of the population and has increased over the last 50 years.

Now the real question is, why is this becoming so popular now? Or has this had been an ongoing condition that was previesoly misdiagnosed? Now we will dive deeper into it

Gluten is a protein in rye, barley and wheat. It is also used in dough so the bread can rise, hold it’s shape and absorbs liquids like soup. It can also be used to make soup thicker as well.

Gluten-Sensitivity nor celiac disease are food allergies but they are two entirely different concerns. Some people who are sensitive to gluten may only experience mild symptoms such as an upset stomach.

Celiac disease is an inherited autoimmune disorder of the small bowel that can cause similar side effects but to a more extreme level that could lead to death. When they consume foods like gluten it irritates the gut and your body reacts as if a toxin is attacking it.

THE PROBLEM WITH GLUTEN

Some doctors and scientists believe there is an increase in gluten sensitivity due to environmental and food changes. These changes include

  • New wheat varieties have higher gluten content
  • Farmers are using wheat with higher gluten varieties because of their natural insecticide qualities
  • People are consuming more wheat-based products than previous decades

Some ways that we can solve this issue if you find yourself suffering from this is simply eating grains other than wheat. Healthy and gluten free options include brown rice, oats and millet. Many Gluten free products are higher in sugar,fat and sodium to make up for the lack of gluten and improve the flavor and texture.

Benefits of meditation

When it comes to meditation a lot of people have mixed feelings about it. I often found myself doing it before basketball games just to calm my nerves and get in tone with my inner self. There are many different techniques when it comes to meditating different than the one that I used. Others do it for different reasons but I often find that people tend to have a bad idea when it comes to meditating. They think it’s not doing it for them or it is just a myth but I want to give you the benefits from it and how it can help you.

  1. Meditation leads to a thicker brain size
  2. Meditation linked to better control of emotions and memory. Certain studies show that meditation significantly increased peoples grey matter in their brain more precisely in the hippocampus region where it focuses on memory and emotions.
  3. Meditations shows to have a positive affect on genes
  4. Lengthens attention span: I experienced this first hand for me because when I would practice meditation before my games I would start to listen to my breathing and control it and when the start of the games started my attention to detail was so much sharper than when I would just go into the game without meditating.
  5. Reduces Stress: Regardless of what situations may have you stressed out at this current moment and time I would suggest mediating because it will definitely take weight off your back and causes you to relax.

Overall I think meditation is something that is very overlooked and when it is done can be very beneficial to you. When I first started out I thought it was not worth doing but then eventually as I got older I realized all of these benefits from it. Try it out for a couple weeks and let me know what you think!

Coach Q

Wonder if Intermediate fasting is for you?

Today I wanted to break down intermediate fasting. A lot of people have a lot of questions and concerns when it comes down to it and I wanted to bring some clarity to some of the questions that you may have. Below I am going to break down the benefits and perks from it and you will find out if it is a good fit for you.

Well one of the questions you may have while reading this is what is intermediate fasting? It is eating within a restricted period usually involves a fast window about 16 hours and an 8- hour eating window.

Some tips to help you

  1. Don’t break fast with a heavy carb meal try to eat a more balanced meal with protein and healthy fats
  2. You can use coffee and tea to curb your appetite just NO SUGAR or creamers

Health benefits

  1. Can help cut help calories by limiting the time period you’re eating
  2. Boost your immune system
  3. Cellular repair of damage and dysfunctional cells
  4. Human growth hormone increases

All of these things are very beneficial when it comes to your body and fasting does help you a lot if you do it the right way. But on the other hand if you have a history of eating disorders or underweight I would not suggest this type of fast.

Why lower calories is not always a better option

A lot of people fall into the trap that eating things with less calories is always a good thing. They go to restaurants and look at the menu and try to see which option is the one with less calories and they automatically assume that this is the healthiest. But I am here to tell you that it is not.

Just become something has less calories than something else does not mean that it is more nutrient dense. This example can be very extreme but you can see how something like this could play out. A lot of people stress that if they eat too many calories that it is unhealthy for them and are very strict when it comes to eating foods with a higher calorie count. But if you slip up from time to time it’s okay you will live and see another day. It’s just being mindful of what you are putting into your body is what I want you to be aware of.

Something that I would suggest when looking at foods with different calories is this:

  1. Check the ingredients
  2. Check the overall sugar content
  3. Check the number of servings in the package

While calories can be a very helpful tool it is never a life or death matter if you eat over your calorie intake for the day. Also there are helpful tools you can use such as caloric measurements to keep your portions in check. But most of all make sure you are getting the proper nutrients and eating whole foods that will help you get the body you are working for.

Self Confidence

Often times when people first start going to the gym they are going for a reason. They either feel as though they are over weight or they want to gain weight or a number of other issues. But as you start to work on yourself and start to look better you will start to notice your confidence start to rise. When you look in the mirror you gain confidence and feel good about yourself. But in today’s society self confidence is often looked at as cocky or arrogant. But I am here to tell you this

Have the most confidence in yourself no matter what people may say. As I start to level up and be more assertive with my time people often confuse me to be arrogant or being cocky. But this is something that comes with the territory, when you are confident in yourself and become more aware of everything around you, you will find yourself distancing yourself from other people. You will find yourself cutting ties with people that are negative and start to put yourself first than them. And trust me they will have an issue with that but at the end of the day you have to do what makes you happy.

Once you stop worrying about what other people’s opinions and what they may think of you, you will start living your life to the fullest and become much happier. Getting to the gym and working out is one thing but once you have that slimmer tone or added muscle that you always wanted you have the right to have confidence in yourself and don’t let anyone else tell you otherwise.

Coach Q