Jaclyn Guggenmos Fitness + Nutrition

01/17/2021

Are you stuck in a “fitspo” type mindset?
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It wasn’t too long ago that I could resonate with everything on the right side. Being a personal trainer, I put a constant pressure on myself to be a “walking advertisement”. I strived to walk around 24/7 with six pack abs. I ignored my body’s signals that were telling me that I was overtraining. I ignored my hunger cues if they were outside of my “eating window” (I did intermittent fasting for years). No wonder my body was in a perpetual state of stress!
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It can be easy to fall down the path on the right under the guise of feeling dedicated or disciplined. You may even fool yourself into thinking you’re doing everything right because your body is running off of an adrenaline high (AKA stress hormone), which can feel great, until one day it doesn’t, and you’re crashing and burning, searching for the next crash diet or magical training program to help you “get back on track”.
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What would happen if we stopped working against our body’s natural desires and started to pay attention to what it was telling us? What would happen if we embraced and honored our bodies instead of hating them and feeling like they are working against us?
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Your body is not your enemy. Your body is so damn smart, it works around the clock to keep you alive, even when you’re doing stupid s**t to it. Let’s start treating our body like it’s our friend, because it is!
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Let’s allow ourselves to thrive by taking rest when it’s appropriate and necessary, allowing exercise to be a fun and enjoyable experience, honoring our hunger signals and fueling our bodies with well balanced nutrition, embracing our bodies in all seasons of life, and acknowledging that true change (both inside and out) takes time, patience, and consistency. 🦋
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➡️ Have you been treating your body like a friend or a foe?

01/06/2021

Do you suffer from frequent bloating, gas, constipation, or irregularity? Here are a few tips for better digestion. Our health begins in the digestive tract, so it’s important to make digestion as easy as possible on the body.
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1️⃣ Consume gut-healing foods like gelatin, bone broth, dairy and ripe fruits. All of these foods contain a wide variety of nutrients that our bodies need for healing and energy.
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2️⃣ Eat smaller, more frequent meals. This allows our blood sugar to stay stabilized so that we feel relaxed and maintain consistent energy throughout the day. Fasting and eating larger meals can kick in the stress hormones and make digestion more difficult on the body.
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3️⃣ Eat a raw carrot. Eating a raw, organic carrot daily can assist in digestion and hormonal balance which in turn improves the metabolism. Carrots contain fibers that act as a natural antibiotic and have an antifungal effect. “Something as simple as a grated carrot with salt and vinegar can produce major changes in bowel health, reducing endotoxin absorption, and restoring constructive hormonal functions.” - Ray Peat, PhD.
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4️⃣ Limit PUFAs. Polyunsaturated fats are the most unstable of the three types of fats. They damage cells and decrease energy production, suppress the thyroid and slow down the metabolic rate. Swap out the toxic (vegetable, nut, and seed) oils for saturated fats like butter and coconut oil.
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5️⃣ Eat slowly and mindfully. We often rush through everything in life. I remember the days of waitressing/bartending and trying to eat my dinner as quickly as possible, standing, so I could get back to work. Try your best to carve out time to sit down, be present with your meal, and chew slowly.

01/04/2021

5 simple ways to start supporting your metabolism today!
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1️⃣ Eat within an hour of waking. This means no more intermittent fasting. Our bodies are fasting when we sleep, if we do not nourish our bodies after resting, the body will be forced to run on adrenaline (a stress hormone). Our goal is always to keep the body as stress free as possible.
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2️⃣ Balance your blood sugar by eating a protein, carb and fat every 3-5 hours. When blood sugar stays balanced, this keeps our stress hormones at bay and allows our metabolism to stay firing, providing us with stable energy throughout the day. No more crash and burn.
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3️⃣ Avoid polyunsaturated fats (PUFAs) and replace them with saturated fats. PUFAs have been incorrectly marketed as “healthy fats” when they actually slow down the metabolism and suppress the immune system. Avoid vegetable, nut, and seed oils and replace them with good saturated fats like butter, coconut oil, tallow, and ghee.
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4️⃣ Avoid low calorie diets, especially low carb. The body runs off glucose as your primary source of fuel. When we cut carbs too low, this once again kicks on the stress hormones and forces the body to use protein to make glucose, which eats away at our precious muscle we worked so hard to gain. Eat enough carbs and be sure not to cut your calories too low. Gone are the days of 1200 calorie diets
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5️⃣ Focus on consuming nutrient dense, whole foods like high quality animal protein and dairy, ripe fruit, root vegetables, and honey.

12/30/2020

Having a well functioning metabolism goes beyond having a lean body. In fact, it’s possible to have a “fit” physique and still have a poor functioning metabolism. So how can we tell if our metabolism is working optimally?
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A healthy metabolism will be met with stable energy and a calm mood, appropriate hunger signals, healthy skin, hair and nails, clear concentration, a warm body with a temperature between 97.8-98.6 F, a resting pulse rate of 75-85 BPM, a healthy s*x drive, consistently restful sleep, and great digestion.
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On the opposite side, a poor functioning metabolism can reveal itself in a wide variety of ways. In addition to having a difficult time losing or maintaining a healthy weight, you may also have cold feet and hands (or feel cold most of the time), blood sugar imbalance, restless sleep or insomnia, brain fog, dry or brittle nails/hair, skin issues, low/no s*x drive, chronic fatigue, weakened immune system, frequent headaches or migraines, depression, anxiety, and poor digestion (constipation, bloat, gas, diarrhea).
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When you read this list, you may resonate with some of the factors on both sides. This means that there are areas to improve upon in order to achieve the most optimal, well functioning resting metabolism that we can, which in turn makes us healthier overall.
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Do you have more signs of a healthy metabolism or a poor one? Somewhere in the middle? If yours is less than optimal, fear not, there are ways to make improvements! Look out for my next post where I will discuss some tweaks you can make in order to get that fire sparking!

12/29/2020

🔥 What is metabolism and why is it so important?
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Metabolism is defined as “all chemical reactions involved in maintaining the living state of the cells and the organism.” Our metabolism is a process in which our cells convert the food we eat into the energy we need to stay alive.
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A well functioning metabolism is the key to health and longevity. You often hear people attribute a “slow metabolism” to weight gain or the overall inability to lose weight.
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Our resting metabolism determines how quickly our bodies utilize the food we eat and represents about 70% of the calories we burn on a daily basis. The faster our resting metabolism, the healthier we are and the easier it is to maintain a healthy body weight.
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What are the signs of a healthy metabolism? If you're thinking that being skinny or lean is a good sign, that isn't always the case. Stay tuned for the next post where I will discuss what a healthy and unhealthy metabolism can look like, and a few tests you can do yourself to determine where your starting point is

10/15/2020

Just wanted to put a spotlight on my client Jan. Whether I’m training her in person or virtually, Jan always shows up with a great attitude, ready to work hard. I was so excited to watch her perform 3 sets of perfect lunges. Not an easy feat for anyone, but especially impressive to nail down in your 60s! Jan is also in the health/wellness industry, coaching her clients to live healthier with clean eating through the Arbonne program. I’m so proud of her hard work, and it’s paying off!

I’m available for in person and virtual training sessions. If you are looking to get in shape without killing yourself for hours in the gym, and/or want to learn how to lose weight and keep it off without restricting food, contact me to set up a free 30 minute consultation. 😊

04/13/2020

LIVE dumbbell only upper body workout today at 10am. All you’ll need is a pair of light dumbbells. Hope to see you there!

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04/04/2020

Thanks to everyone who joined in on my live workout today!

I’ll be hosting 3 FREE LIVE WORKOUTS on Instagram next week on Monday, Wednesday and Friday at 10AM PST, hope you all can join! Staying fit and healthy at home!

Monday: Upper Body
Wednesday: Lower Body
Friday: Abs