All posts by Jason Latas

Jason Latas of Summer Body Now has been an adventure guide and wellness coach for 25 years. He has personally guided many fortune 500 CEOs and major business owners on custom adventures across the globe. He also personally trains many traveling sales professionals to help them stay fit while traveling and running their businesses. He enjoys helping people feel good in their skin again and perform better in their personal and business lives. Jason has been featured in The New York Times, The L.A. Times, Spa Magazine, Modern Bride, Conde Naste, as well as on ESPN, The Travel Channel, Ford Adventure Outfitters, Planet X TV and many other national and international venues. Many of these videos can be seen on YouTube Jason has had the opportunity, through his travels to learn from Hawaiian Kupuna, Peruvian Shaman, Chinese Masters and The Massai in Africa. Mixing his years of personal training knowledge with the spiritual traditions and “knowing” of many cultures, he takes a whole body approach to wellness seeing his clients from a cellular level. Before moving to Utah Jason owned an adventure company in Maui for 10 years where he took guests hiking, biking, scuba diving, sailing, kayaking and on custom designed adventures designed around health and fitness. He now lives in Utah and runs one of the largest Adventure Meet-Up groups: Adventure SLC “I’ve worked with everyone from extreme athletes, models & body builders to weekend warriors. Although, now that I’ve been a single Dad, business owner and surfed life’s ups and downs, I find deeper happiness in helping stressed out people find a little life balance and feel good in their skin again. Whether you want to release some weight and regain your health or just clear some blocks that are holding you back from your desired future, together we can do it” ~Jason~

Intermittent Fasting, a great Fat Loss Tool if used properly

I’ve been a personal trainer for 25 years and there are some things that just, plain work. Intermittent fasting is one of them.

Intermittent fasting has become quite the fitness craze and works quite well if done properly. Although many people feel that more is always better and this is often where the problem begins… Fasting has been around for thousands of years. It’s nothing new and in this article, I will explain a little more to help you with this new/old fad…

IF is the practice of not eating (fasting) for 12 or more hours at a time. Fasting is generally done for 24 or more hours whereas “intermittent fasting” pertains to shorter durations, done more often… Scientists often call this “time restricted feedings”.

Although it would seem counterproductive to not eat, your body does some amazing things to compensate for your lack of fuel. In my practice I call these days, “Cleanse Days” since we are giving the body time to cleanse and detox.

“Jump Starts” Fat Burning: The reduction of calories on Fasting/Cleanse Days stimulates the body’s fat burning furnaces by increasing human growth hormone while suppressing proteins responsible for fat synthesis and storage. Notably, the surge in human growth hormone also helps protect against muscle breakdown as long as followed with intake of quality protein.

Triggers Detoxification: The abstinence of food on Cleanse Days gives the digestion system a break, allowing the liver to kick into detox high gear. Also, with the reduction of fat deposits on Cleanse Days comes the release of stored fat-soluble toxins.

Improves Insulin Sensitivity: A review of animal and human studies involving intermittent or alternate-day fasting, or abstaining from food for one or two days in between normal calorie consumption days, found that fasting resets cellular sensitivity to glucose and insulin. This in itself can bring better health—allowing the body to better control blood sugar. The opposite of being insulin sensitive is insulin resistant, which is related to metabolic syndrome, type 2 diabetes, and cardiovascular disease. Recently, research has shown that periodic intermittent fasting was associated with reduced risk in type 2 diabetes and cardiovascular diseases.

Reduces oxidative stress and inflammation: As fat cells shrink, they release fewer pro-inflammatory cytokines (signaling molecules) that cause oxidative stress and inflammation. Less total body fat also helps improve antioxidant status in the body. The end result is improved health overall and lower risk of chronic disease. Oxidative stress, in particular, plays a heavy toll on telomeres (related to aging). The lower the oxidative stress, the better for healthy aging.

Activates Your “Longevity Genes”: Studies in animals suggest that intermittent fasting on Cleanse Days can activate genetic expression of SIRT1, dubbed the “longevity gene”. The scientific interest in sirtuins, the family of proteins that SIRT1 is a part of, has grown since the early 2000s because of findings that stimulation of them—via calorie restriction, intermittent fasting, and compounds such as resveratrol—may slow aging and increase lifespan.

Pretty amazing eh? Well, even though it seems simple there are precautions that should be taken before you just stop eating…

You should be eating on a regular basis for several days before beginning any type of fast. Your body’s first priority is survival and if you are not eating well (or enough) and try to restrict calories even further, your body will actually compensate by lowering your metabolism, because it thinks it’s starving.

The trick is to follow a healthy diet for your size and weight for at least 4 days before fasting, this way your body will feel safe (not staving) and will actually burn more fat and boost your metabolism. Then, end your fast with a clean, medium calorie meal as not to stuff yourself and negate all of your positive effects. I prefer a large salad with 4-6 oz of lean protein. Then follow a clean diet for your size and weight for 4 more days before fasting or cleansing again…

Once you are more experienced and understand your body and metabolism a little better, you can tweak this system to have some dramatic effects!

If this seems confusing, check out our 30-Day Metabolic Reset with Coaching! It’s a system designed to help you drop as much fat as possible, while holding the muscle. And you get a personal trainer to help you out!

If you have questions and would like a trainer to contact you, please fill out the form below:

To your health,

~Jason Latas~

 

 

 

 

 

 

 

 

 

Have your Fitness Goals Plateaued?

Were you seeing progress in the beginning and now it has faded or totally hit the brakes? You’re not alone so don’t be discouraged!

You’re body is built for survival and is a master compensator when it comes to change… It’s your body’s job to learn, adapt and overcome, to keep you alive.

You remember when your current routine kicked your butt and you struggled through but that same workout doesn’t seem to push you anymore. Or you were a regular in that class and counted the minutes until it was over but now can crank it out like it’s nothing.

Do you remember the last time you were out of breath during your workout?

Do you do the same routine every time?

Do you workout at the same time every day?

Do you eat the same thing every morning?

Are you doing multiple workouts a day but don’t feel it anymore?

Are you bored with your gym? Studio? Trainer? Routine?

If you do the same routine, every workout, your body will get used to it and settle into the “norm”. If you’re just not feeling it after your workout anymore, it’s called adaptation and it means you need to mix it up and keep your body guessing and “growing”.

Your body will adapt to tasks that you do on a regular basis. This is good because you can learn and become proficient at many things; although if you want your body composition to change, you need to keep changing your routine.

Try a different class, one that challenges you and makes you work. Mix-up your weight routine, mix up your reps etc… I rarely have my clients do the same routine for more than a few workouts and I often mix-up all of their workouts so their body doesn’t know what’s coming and has to adapt to new stimulus.

You can train the same muscle groups, many different ways… Lower the weight and raise your reps – Raise the weight and lower your reps – Use different exercises for the same muscle group – train your muscles from a different angle – Use free weights one day and machines the next… There are so many different variations that you could mix up your workout virtually every time you’re in the gym. The trick is to Just Do It! You will be amazed at how mixing up your routine can bust you out of that rut!

Hook up with me on FB. I’m always glad to answer questions and help out.

https://www.facebook.com/SummerBodyNow/

~ Jason Latas ~ www.SummerBodyNow.com

 

Wheat Belly

Is it just me or are more and more people becoming sensitive to wheat? Everywhere we look, we see gluten free options and more and more people avoiding the staple grain of our ancestors or grains altogether…

Many people do have Celiac disease, where their bodies cannot assimilate gluten and it actually causes an autoimmune response and other’s that are Gluten intolerant (there is a difference). Although there are more and more people that get a “wheat belly” and inflammation every time they eat wheat. What’s going on?

Well, the wheat we eat today is not the same stuff that our grandparents ate. Back in the 60s and 70s science was out to feed the world (a great cause) and produced wheat that could produce 10 times the traditional yield. It was created through cross breading with wheat and wild grasses from across the world. Thousands of experiments were implemented, using chemicals, pesticides, fertilizers and even radioactivity to produce mutant and hybrid plants.

The challenge is, with every new breed there were minute biochemical changes in the new offspring; small amino acid and protein changes that were though to be of no concern to human health. Amylopectin is one of those “small changes”. It’s a starch that will, not only spike your blood sugar but stimulate your appetite. Gliadin is another (gluten) protein found in modern wheat and is also an appetite stimulant that will actually stimulate your brain’s opiate sensors! Even the Gluten in today’s wheat is slightly different than that of the old ancient grains…

If you get “Wheat Belly” when you eat wheat or other grains, you should educate your self about the difference between Gluten Intolerance and actual Celiac disease.

This is a great, in-depth Video explain:

https://www.youtube.com/watch?v=cv5RwxYW8yA#t=19

As for me, I’m just going to skip the wheat and keep my grains to a minimum…

To your Health

~Jason~

 

 

Top 9.5 Reasons You’re Not Getting Results in the Gym!

So, you’re going to the gym, working out four, five, six times a week, but you’re just not getting the results you expected. What gives? Well, you’re probably making a few simple mistakes. In 25 years as a trainer, I have noticed that it’s the small things done with consistency that get the big results. Here are a few tips that could help you see better results from your efforts.

Too much or the wrong kind of Cardio:

When it comes to cardio, think high intensity for shorter periods of time. Studies have found that it’s better to sprint on a treadmill for 30 seconds, recover for three minutes and repeat 10 times than to run at a moderate pace for half an hour. With HIIT (High Intensity Interval Training), you build muscle, increase your VO2 max and keep burning calories for up to two hours after you finish working out. I also have my clients separate cardio and weight-training days so the body doesn’t get confused and can more efficiently burn fat OR build muscle…

Not enough Strength Training:

While it can be tempting and easier to stick with cardio and classes, the real key to getting toned is to mix strength training into your routine on a regular basis. You should hit the weights at least three times a week, focusing on more weight and lower reps. Remember that too much cardio will also have the potential to burn precious muscle and the more muscle you have, the higher your metabolism and the more fat you will potentially burn.

Increase the Weight:

When you are strength training (which I recommend) don’t forget to gradually increase the weight. To tone the muscle, you want to work until the last rep is very difficult to finish. If you are just following the numbers but your last rep is easy, the weight is too light. If you can easily finish 12-15 reps then it’s time to increase the weight by 5% or until it is difficult to finish 12 reps. (this is just an example as I am also a fan of mixing up the weights and reps to keep your muscles guessing and growing)

Chill out a little:

Stress is as bad for the body as it is for the mind. Studies show that it contributes to increased appetite, weight gain and a loss of muscle mass. Do what you can to relieve stress, whether that’s getting a massage, meditating or using your workout as a stress reliever. I highly recommend all 3 J And Remember to Play a little more often!

Lack of Portion Control:

Diet is one of the most important aspects of an individual’s health and fitness routine. Some even say that it accounts for as much as 80%. But even if you focus on lean protein, good fats, fresh fruit and veggies, eating too much of anything isn’t going to help you get lean. Be cognizant of calories and fat per serving and think about counting calories for a week or two so you can start learning what something like a healthy serving size of chicken looks like on sight. Just a couple weeks of paying attention to calories and serving sizes can help you make better portion choices and be better informed when eating out. You can Google just about anything to find out the calories or nutrition content and there are endless apps out there to help you track calories…

Too little Water

Hydration, hydration, hydration! Staying hydrated will help you feel better and look better, while your muscles will recover faster and you’ll burn fat more efficiently. Consider carrying a water bottle and sipping throughout the day. I have my clients keep track of their water intake by refilling the same water bottle so they know how much they consume in a day.

Not enough Stretching:

If you’re hitting the gym regularly for sessions of cardio and strength training, you’re going to be using your muscles a lot. Stretching increases flexibility and range of motion while keeping muscles long and lean instead of short and constricted. A good, comprehensive and continued stretching plan will help you avoid injury and add years to your healthy life.

Not enough Sleep:

Your body recovers, repairs and grows while you sleep. You can’t expect to function without enough sleep, and your muscles can’t either. Without seven to nine hours of restful sleep per night (and at least 24 hours between strength-training routines), you won’t get toned as quickly as you could. Studies have found that people who are in a sleep deficit get less of the benefit from going to the gym, as their muscles are focused on recovering, not developing.

The Same Old Routine:

Your body is a master compensator and will get used to the same routine pretty quickly! If you are just doing the same moves every time and not changing weights and reps, your body will get used to it, compensate for it and put you on cruise control… Your body needs to be challenged if you expect it to change. If you’re not changing reps, weight and hitting your muscles from different angles, you’re not challenging it and, guess what, your body will just cruise through your workout and stay the same. Mix it up and keep your muscles guessing so they grow to keep up with the new demands.

Educate yourself on exercise and nutrition:

There are many books and articles on proper training and nutrition. Asking a professional for help can also have huge benefits. A professional trainer can create a routine that will get you to your goal much faster or can review your current routine and make suggestions that could help you get better results from your efforts. There’s no need to spend too much time in the gym. A good, efficient plan will get you in and out without wasting your time.

If we can help you out or answer some questions to make your routine a little more effective, please fill out the form below and a trainer will contact you:

~ Jason~

Also check out our 30-Day Metabolic Reset with Coaching!

 

High Protein, Gluten Free, Pre-Workout Pancakes

This has to be one of my favorite pre-workout, breakfast meals! It’s fast, easy, high protein, nutrient dense and gluten free.

This recipe is for one large pancake and you can simply double or adjust the recipe for more…

Main Ingredients:

One medium sized, soft, mashed banana

¼ cup of rolled oatsMyCollage_0

2 eggs

Coconut oil

Options:

½ tsp Pure Vanilla Extract

Organic maple syrup

¼ tsp of Stevia or Xylitol so you can use less syrup

Raw nuts and berries

Almond Butter

Whey protein

With a blender: Blend the dry oats, on med until powdered, add eggs and banana on low and mix until thoroughly blended. Make sure you don’t blend too fast or you will froth the eggs.

Or, without a blender: Mash the banana in a bowl, add the eggs and continue to blend with a fork and then add the oats as you continue to blend…

Add coconut oil to a pan, on medium heat. The pan is ready when a drop of water dances on the pan. Pour mixture into pan and wait until you see a few bubbles in pancake and it’s brown on bottom, Flip and cook until done. I like mine crispy!

I like to add nuts to the mix and top with almond butter and berries, then drizzle with organic maple syrup. I wash it down with an organic non-denatured whey protein drink for extra protein before my workout!

Try it out and create your own custom blend!

Eat Right, Train Hard and Live Life to the Fullest!

Much Love and Aloha,

~ Jason ~

http://www.SummerBodyNow.com

 

You Really Are, What you Eat (And Think)…

YOU REALLY ARE WHAT YOU EAT and think…

The body is an amazing miracle! It completely takes care of itself, as long as we water and feed it daily. We don’t have to think mms566about breathing, digestion, blood circulation or any of the other thousands of things our body does every minute to keep us alive. It’s truly amazing if you think about it! We can’t even fathom the amount of cellular actions that go on inside of us every minute. Our cells are constantly regenerating and replicating themselves while we remain totally ignorant of it.

Muscle cells regenerate themselves about every 90 days while taste buds every few hours. Every cell has it’s own lifespan and it regenerates itself before the old one dies and is eliminated through our system. Your entire body (except for certain brain and nerve tissues) is said to regenerate every 7 years!

youarewhatyoueatHave you ever wondered what these cells are made of? We supply them with the necessary nutrients daily by what we eat. Yeah, you really are what you eat. We tend to take our cells for granted and forget that they are built and therefore, we are built, from what we eat daily. Yes, a large amount of what we eat is burned as fuel and energy for our body and some is stored but a portion of it actually becomes you. So think about that the next time you reach for a snack or fast food. What you put in your mouth is what your body uses to rebuild itself. Yes, part of that doughnut will become part of you at the cellular level. Do you have a doughnut brain or doughnut muscles?doughnut-girl

Another part of this story that many people don’t think about is our subconscious’s role in this process. I will talk more about your subconscious in a later article but keep in mind “you are what you think” just as much as “you are what you eat”.

Your cells don’t judge, they just regenerate using the building blocks that you supply and the chemical messages that they receive. Chemical messages? Yes, your subconscious is like a program on your computer that is always running in the background. Your body responds to your subconscious more than your conscious mind.

self-talk-head-1Have you ever let an outside experience “make you” feel like crap? Have you ever let an outside experience make you feel great? Have you ever felt under the weather and then found out something awesome and immediately felt better? Stress is one of the best examples of this. When you completely stress out or spend a long amount of time under serious stress it completely exhausts you and can cause some pretty serious physical challenges, even though nothing has actually happened to you physically. Nothing outside of you has actually hurt you but the stress alone can cause serious health issues because your body thinks it’s not safe and is constantly releasing stress hormones, as if it is in Danger! This is all in your mind and wreaking havoc inside your body. This is all happening because of the quality of your thoughts. And the quality of those thoughts are programming your subconscious mind, which is in turn programming your body to respond as though something is actually happening to you! So, if you think about it, the same thing is happening every time your cells rejuvenate. Are you subconsciously telling your body that it is getting older and weaker or younger and stronger? Remember, your body responds to your thoughtsEnjoy Life Jason Latas and will rebuild itself constantly based upon the picture of yourself that you hold in your mind.

Don’t forget to dream, play with your kids, walk the dog, play music, go for a hike, de-stress and get into
your groove daily. It is important to be young inside if you want to be young on the outside. the subconscious is constantly being programmed by your beliefs and belief systems. Your subconscious has a great influence on how your body operates, every second

“What thoughts are constantly playing in the background of your subconscious mind? Are they thoughts that empower you or break you down?”

“Do your thoughts and self talk keep you hostage to the pain of your past or propel you into your desired future?”

Remember, a Healthy Diet and Healthy Mind make a Happy and Healthy You!

~Jason~

www.SummerBodyNow.com

www.JasonLatas.com

Staying Fit Over 40 and Dangerous Visceral Fat

If you miss the days when you could buckle down on diet and exercise to drop a few unwanted pounds within a reasonably quick period of time, you’re not alone. Older adults, especially women, face physiological changes that can promote weight gain and, even worse, muscle loss.  I know, Talk about a midlife crisis.

Once women reach 40, their likelihood of becoming overweight or obese sharply rises. In fact, about 68 percent of women aged 40 to 59 are overweight or obese–a 17 percent increase compared to women between the ages of 20 and 39–according to data from the 2003-2004 National Health and Nutrition Examination Survey (NHANES)). Hormonal changes may be to blame, researchers suggest.

Everyone has some subcutaneous fat but the dangerous fat is the visceral fat that hides in-between your organs. Visceral or “deep” fat wraps around the inner organs and spells trouble for your health. How do you know if you have it? If you have a large waist or belly, of course you have some visceral fat but if your stomach protrudes and is tight too the touch, it could be a sign of visceral fat. Visceral fat drives up your risk for diabetes, heart disease, stroke, and even dementia.

Visceral fat is thought to play a larger role in insulin resistance which boosts risk of diabetes more than other fat.  It’s not clear why, but it could explain or partially explain why visceral fat is a bigger health risk.

A large study conducted by the International Menopause Society found that hormonal changes in women alter the way the body distributes fat in the body, making it more likely to accumulate in the abdomen as visceral fat. Visceral fat worsens existing  hormonal changes by acting as an endocrine organ itself, pumping out hormone-like compounds that increase inflammation and the risk of insulin resistance related to type 2 diabetes and cardiovascular disease.

Another study from the Mayo Clinic investigated what was going on at the cellular level during menopause by comparing fat tissue of pre- and post-menopausal women. They found the two enzymes that work to produce and store fat were more active in the postmenopausal women, increasing their risk of having a higher body fat percentage (3).

How to battle the middle-aged spread?

Exercise intensely. Engaging in exercise, especially resistance training at high intensity, helps stimulate muscle growth, which in turn boosts metabolism and burns fat. Studies show that physically active women who enter menopause are leaner than sedentary women and have a decreased risk of developing metabolic disease (4).  What’s more, postmenopausal women who exercise daily maintain their weight while those who have lower activity levels have been found to have increased body fat, mostly around the midsection (5).

Eat a balanced, protein-rich diet. What you eat can also influence midlife weight gain. A study with 17,000 postmenopausal women assigned to either a control or a diet group (who were encouraged to eat healthy, balanced meals) found that those in the diet group had less severe menopause symptoms and were three times more likely to have lost weight (6).

A diet lacking essential nutrients and high in refined carbohydrates and empty calories will accelerate the aging process including age-related weight gain. Instead, eating a balanced diet with the right amounts of high-quality protein  can stimulate muscle synthesis and boost metabolism, turning the scale in your favor.

For the working Executive or traveling sales person, I recommend high protein meal replacements. They are great to fill you up before a business lunch or dinner and can help you get through airports without grabbing high calorie and processed foods. (contact me for recommendations).

Hold on to muscle. Loss of muscle is a common result of the aging process with women losing about 1 percent of their lean body mass per year after age 40 if they aren’t physically active (7). Because muscle is more metabolically active than fat, a muscular body composition burns more calories and uses fat tissue for fuel rather than stored energy. Eating a protein-rich diet and engaging in muscle-building exercise helps establish a healthy balance of fat and lean body tissue in the body.

Get quality sleep. According to the National Sleep Foundation, up to 61 percent of postmenopausal women have issues with falling asleep or getting enough quality sleep most nights . A major reason for this loss of sleep is due to instances of hot flashes. Hot flashes can disrupt sleep because body temperature drastically increases, leading to discomfort and waking. Consequently, lack of sleep has been associated with increased levels of the hunger hormone, ghrelin, and decreased levels of the satiety hormone, leptin, leading to overeating and weight gain.

To improve sleep quality, it’s best to avoid caffeinated beverages before bedtime, follow a regular sleep routine, and exercise during the day. If sleep issues still persist, it’s best to see your doctor for further guidance.

Make sure to get enough fiber. Middle-aged women commonly face gastrointestinal changes caused by fluctuations in hormones that lead to bloating and sluggish intestines. These feelings can affect appetite and energy level–two important aspects of staying on track with diet and exercise goals. To support bowel health, drink plenty of water throughout the day and eat sufficient amounts of fiber. In addition to getting fiber from whole grains, beans, fresh fruits and vegetables, supplement your diet with extra fiber to reach the recommended 25 grams per day.

While there may be additional challenges when trying to lose weight midlife , sites like www.SummerBodyNow.com can provide you with the tools to alter your lifestyle and reach your weight-loss goals. They specialize in coaching over 40 men and women through diet and exercise programs individually designed for  your unique situation and body type.

Take your health into your own hands and make 40 and above feel like 30 all over again.

jasonlatas@gmail.com

References

  1. Ogden CL, Carroll MD, Curtin LR, et al. Prevalence of overweight and obesity in the United States, 1999–2004. JAMA. 2006;295(13):1549-1555.
  2. Davis SR, Castelo-Branco C, Chedraui, et al. Understanding weight gain and menopause.Climacteric. 2012;15(5):419-29.
  3. Santosa S, Jensen MD. Adipocyte fatty acid storage factors enhance subcutaneous fat storage in postmenopausal women. Diabetes. 2013;62(3):775-82.
  4. Sternfeld B, Dugan S. Physical activity and health during the menopausal transition. Obset Gynecol Clin North Am. 2011;38(3):537-566.
  5. Sternfeld B, Wang H, Quesenberry CP Jr, et al. Physical activity and changes in weight and waist circumference in midlife women: findings from the Study of Women’s Health Across the Nation.Am J Epidemiol. 2004;160(9):912-922.
  6. Kroenkw CH, Cann BJ, Stefanick ML, et al. Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopuase. 2012;19(9):980-8.
  7. Paddon-Jones D. Lean body mass loss with age. Abbott Nutrition websitehttp://images.abbottnutrition.com/ANHI2010/MEDIA/14-110th AN Conf Paddon-Jones Final.pdf. Accessed march 31, 2014.
  8. Menopause and sleep. National Sleep Foundation website.http://www.sleepfoundation.org/article/sleep-topics/menopause-and-sleep. Accessed March 31, 2014.
  9. Heitkemper MM, Chang L. Do fluctuations in ovarian hormones affect gastrointestinal symptoms in women with irritable bowel syndrome? Gend Med. 2009;6 Suppl 2:152-167.