HEALTHY BODY

The TB12 Method: Defying Age Through Balance

THE TB12 METHOD: HOW TO ACHIEVE A LIFETIME OF SUSTAINED PEAK PERFORMANCE

By Christian Dischler

Tom Brady’s professional career has spanned multiple generations, upending what we once knew about the human body’s potential. With a record 7 Superbowl titles, Brady attributes his successes to the “TB12 Method”, an exercise and nutritional program he developed with “Body Coach” Alex Guerrero. The Method follows a strict framework which adheres to several cornerstones of holistic medicine that aim to optimize our bodies. But it’s not impossible or exclusive to Brady, and by following some guidelines developed by the duo, you can also enjoy prolonged athletic prowess.

HYDRATION

An obvious entry into every athlete’s handbook, hydration in TB12 has a set of rules that might not be as blatant. It recommends starting your day off with 20 oz. of electrolyte-enhanced water, and then drinking half of your body weight in liquid ounces throughout the day, with added electrolytes before and during exercise. There are also restrictions on drinking water with meals claiming it interferes with our body’s ability to digest and absorb nutrients. Drink water 30 minutes before a meal and 30 minutes after, but not in combination with eating.

NUTRITION

The TB12 Method is designed for maximizing our body’s potential for performance, recovery and pliability through nutrition. This means it’s imperative to follow an 80:20 ratio with 80 percent of your nutritional intake comprised of organic fruits, veggies, nuts, seeds, grains and legumes. This puts a focus on fiber rich foods that help us feel full throughout the day. The remaining 20 percent should be grass-fed, organic, antibiotic, hormone-free lean meats and wild caught seafood. The objective is to avoid acidifying and pro-inflammatory foods such as nightshades, oils, soy, GMOs, or gluten-heavy and highly processed products.

PLIABILITY

Brady and Guerrero subscribe to the belief that our bodies need to achieve pliability to ensure longevity. Brady attributes his lengthy career to the fact that his muscles have been able to withstand repeated impact from aggressive NFL hits. This means that the muscles are soft, long and malleable; as opposed to bulky, dense and stiff. Muscle pliability is accomplished through a regiment of integrative exercises that combines hands-on, targeted massage techniques from Guerrero, with simultaneous muscle contractions from Brady. No weightlifting or heavy machinery involved, just resistance training. Cognitive pliability is also important, so train your brain when you aren’t focused on your body.

RECOVERY

Another foundation of TB12, sleep and recovery are habits to master in the path to longevity. Following a rigid sleep schedule and providing yourself time for recovery empowers your body in conjunction with the rest of the method. Turn off your technology 30 minutes before bed and recenter your mind so your body may excel.

“We've been educated around how we look. But feeling betterthat's the key.” –Tom Brady

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pets Your Dog AND A VEGETARIAN DIET

By Emily Koelsch

THERE ARE SEVERAL REASONS THAT PEOPLE OPT TO BECOME VEGETARIANS, FROM HEALTH CONSIDERATIONS TO POLITICAL, ENVIRONMENTAL AND RELIGIOUS BELIEFS. IN RECENT YEARS THERE HAS BEEN A TREND OF PET OWNERS WANTING TO NOT ONLY REMOVE MEAT FROM THEIR DIET BUT FROM THEIR PET’S AS WELL. THIS RELATIVELY NEW TREND LEAVES MANY DOG OWNERS WONDERING WHETHER THIS IS A HEALTHY DECISION AND ONE THEY TOO SHOULD CONSIDER. TO HELP YOU THINK THROUGH YOUR DOG’S DIET, HERE ARE SOME KEY PROS AND CONS OF A VEGETARIAN DIET TO CONSIDER BEFORE MAKING ANY DIETARY SHIFTS.

PROS

While it might seem unlikely, it is possible for a dog to have a vegetarian diet and remain healthy. If changes are made carefully, slowly and with the consultation of a veterinarian, it can be safely done and even have some positive effects. • Helps dogs with allergies. Food allergies are the second most common reason for skin allergies in dogs, with fleas being the first.

A vegetarian diet often resolves the issue. • Reduces liver and kidney issues. It reduces the risk of liver disease and kidney stones and can improve a dog’s overall health. • Reduces your household’s carbon footprint. • Reduces the demand for animal products. • Gives pet owners an opportunity to ensure that their dog’s diet includes fresh ingredients. CONS

That said, there are several challenges that come from switching a dog to a vegetarian diet. Most importantly, it might not give dogs the vitamins and nutrients that they need. Dogs have different dietary needs than people, and it’s not as easy to switch their diet. Specifically, it can lead to inadequate protein intake, an imbalance of amino acids and vitamin deficiencies. If these nutritional deficits happen for extended periods it can lead to longterm health issues. Cailin Heinze, a veterinary nutritionist, warns that, “for dogs, certainly vegetarian and vegan diets can be done, but they need to be done very, very carefully. There is a lot of room for error, and these diets probably are not as appropriate as diets that contain at least some animal protein.” In addition to the health risks, switching a dog to a vegetarian diet is time consuming for owners, as it requires ongoing monitoring and planning. EXPERT TIPS

Deciding to switch a pet’s diet is a personal decision that owners should carefully consider. In addition to weighing the pros and cons, consider these expert tips before switching your dog to a vegetarian diet: • A vegetarian diet is not appropriate for puppies or dogs that are going to be bred. • Always consult with a veterinarian before changing your dog’s diet. • If you do implement a vegetarian diet, schedule wellness visits for your pet at least twice a year, including blood tests. • Only feed your dog foods that meet the Association of American Feed

Control Officials compliance.

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By Jack Burden BOOST YOUR CHILD'S Confidence Confidence

GROWING UP ISN'T EASY, ESPECIALLY IF YOU'RE FEELING A LITTLE INSECURE. IN OUR SOCIETY, IT'S EASY TO FEEL BESIEGED ON ALL SIDES BY MESSAGES THAT TELL US WE'RE NOT GOOD ENOUGH, AND THERE ARE PLENTY OF FAMILIAL AND SOCIAL PRESSURES TO ADD TO THE MIX. FORTUNATELY, THIS ARTICLE HAS SOME AWESOME TIPS FOR HOW PARENTS CAN HELP BOOST THEIR CHILD'S CONFIDENCE.

1.Praise Them. It's easy to automatically assume that kids already have a healthy dose of confidence, but we all know that's not true. Kids need praise just as much as they need anything else in life. When you notice something they've done that you can compliment, do it. Make sure to find things at home and outside of the home that your child can do well so they can experience success. It will give them a foundation for their self-esteem which will help them feel good about themselves even when times are tough. 2.Encourage Them to Dream Big. Kids are capable of amazing things especially if you encourage them. Tell them to think about all the things they want to accomplish and make those their focus from now on. Make it a point to help them dream about how they'll achieve those goals, and then give them as much support as you can so that they can make their dreams a reality. 3.Teach them to be less selfcritical. Whenever someone actively criticizes or judges themselves, they will naturally have a harder time feeling good about who they are and what they can do. Kids generally aren't very aware of this selfcritical tendency, so help them learn to recognize unwanted negative thoughts and replace them with more positive ones. 4.Help them identify their strengths. Your child might not feel confident because they don't understand their strengths. All of us have a special something that makes us unique, and if we're feeling unsure about ourselves, it's usually because we're focusing on our weaknesses rather than our strengths. If your child feels insecure, encourage them to take time to think about what they like most about themselves. Think of all the times they felt confident in the past, and then help them pinpoint what was going on in their mind at the time. 5.Give them a chance to shine. Children are natural performers, so if they don't feel confident in themselves, it can sometimes be hard for them to perform without having the assurance of being great at what they're doing. Make sure you give your child the opportunity to show off and show what they're capable of. If you take time to let your child know you are interested in their strengths and knowledge, this will give them the encouragement and confidence they need to have fun with their learning activities.

Confidence is the key ingredient that helps us make it through challenging times in our lives. At home and at school, confidence builds resiliency and helps us accomplish our goals. With the right amount of encouragement and support, a confident child can become a happy and successful adult.

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OPEN THE DOOR TO A SAFE AND HEALTHY DESTINATION!

By Juliane Morris

OVER THE PAST YEAR OR SO, MOST OF US TRANSITIONED SOMEWHAT UNWILLINGLY FROM WHATEVER WAS OUR PRE-CORONAVIRUS HEALTH, NUTRITION AND EXERCISE ROUTINE INTO SOME SEMI-SETTLED NEW NORMAL OF OUR HEALTH AND WELLNESS INTENTIONS. SELF-CARE MAY HAVE BEEN SHELVED FOR A WHILE AS SURVIVAL MODE WAS THE NORM. SO, LET’S TAKE STOCK. SOME OF US REMAIN RESIGNED IN A WAITING RUT UNTIL SOME FUTURE DOOR OPENS TO RECLAIM A GOOD ROUTINE. WELL, WHY WAIT ANY LONGER WHEN YOU CAN OPEN THE DOOR YOURSELF WITH A PLANNED TRIP TO A SAFE AND HEALTHY DESTINATION? SOMETIMES GETTING AWAY IS JUST THE KICK START WE NEED TO BRING HOME OUR NEW, DISCIPLINED, GOOD HEALTH HABITS.

With a myriad of healthy destination venues and programs available–some more individually-customized and others more organizationally-structured–your chosen health-and wellness-focused retreat center, program or camp can help you achieve your goals with long-term success. Today we’re exploring a getaway that has you covered comprehensively, and that offers some scholarship opportunities, discounts and different payment plans to help make it happen.

Unite Fitness Retreat, located at the base of Utah’s scenic and towering Wasatch Mountain Range, and not far from Oquirrh Mountains, provides an all-inclusive, mindful approach to fitness with, “A Weight Loss and Health Retreat Customized for You”. The program emphasizes activities where participants “Reconnect in Nature” to help “Transform your health, body + mind”.

The program is holistic which Unite claims provides a more effective approach and has helped thousands of people from all walks of life to successfully transform their health. According to Unite, about 30% of their guests learn of their program through their doctors.

Using the latest technology and scientific information associated with health, exercise science, habit-changing education and nutrition, unite employees, small group settings, private coaching, farm fresh and local chef-prepared meals, cooking demonstrations, at-home meal planning, grocery shopping tips, and addressing emotional eating. These efforts help their guests achieve weight loss

HIKING PROGRAM WATER CLASSES

CARDIO WARM UP

WASATCH MOUNTAIN RANGE

results as efficiently and safely as possible. Unite also offers relaxation and sports massages, spa rejuvenation, mindfulness training, and stress-management techniques.

Price options are varied and include among other options: 5 days for $2,990 and a week or two at $3,740 per week. You can learn more about how Unite Fitness Retreat combines innovative wellness strategies with practiced mindfulness where you can “escape to the mountains to unplug, awaken, and renew your spirit” by visiting www.unitefitnessretreat.com or calling 1.866.589.5615. PRIVATE GUEST SUITE