Author: admin

This is a good read if you are taking or considering taking GLP-1s.

You don’t have to subscribe to read it…

https://open.substack.com/pub/uncertaintyprinciples/p/drugs-or-diet-2-lets-talk-mechanisms?r=5e86b&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false

It doesn’t matter where or when you do it, the hard part is to actually DO IT!

We all know we have to exercise and eat right but, the daunting question is how do we start and when do we do it? Is what you do going to be effective? Doing too much too fast risks injury and falling off the program because it just hurts too much. Doing not enough is ineffective meaning no results and, well…just a waste of time.

Let’s understand the science and do it right!

Fitness is very scientific and multi factorial. It can get quite complicated and this post is to streamline the science so you can get the most “bang for your buck.” We know what works now and what doesn’t, what is effective and what is a waste of time. If you’ve worked out before and fallen off or if this is the first time you’re considering a fitness plan, these steps are for you! Just pick up where you feel appropriate in the plan and be progressive. You know what’s too easy and what’s too hard. If you don’t know, we can figure it out together but, for most it is obvious. Your fitness plan should be challenging. It should make you uncomfortable, but not devastate you. If you’re on your phone the whole time or you never get out of breath or sweat a drop the whole time, it’s probably not effective.

Exercise is a stimulus. The simple goal of your workout is to send a message to your body to adapt and change. You are not making those changes during the workout. You are telling your body to make changes as it recovers from your exercise and prepares for you to do it again. That means its important to not only regulate the intensity of your workouts but, also pace them with time in between each one.

Okay, Time to START!

Your muscles and glands are the main regulators of all your metabolic processes in your body. They talk back and forth in a continual conversation of regulatory messaging. Your glands send commands to change size, performance and productivity of all your organs, and the organs talk back. When your muscles are used in a specific way, they release messaging metabolites that improve energy, performance, growth and repair. So imagine your muscles are like sponges. We need to keep them wet and squeeze out these messaging molecules to regulate metabolism, immune function and mobility. Muscles do one thing…they contract. If they are not contracting, they are relaxing, so the ideal start to an effective fitness program is to cause all the muscles in your body to contract fully and relax fully. This will allow those signalling molecules to be generated and excreted out of the muscle and into your blood to be received and processed by the rest of your body. So squeeze those muscles like a sponge. How do you do that?

Manipulating muscles as in massage is one way you can loosen intramuscular metabolites but, the best way to get a great contraction is resistance training that goes through a full range of motion. So you need to challenge the muscle through it’s full length. For some, this may be intimidating. Gyms, machines, heavy weights and the whole carnal fitness culture may be a barrier to start. That’s why I suggest…

The TriSystem FitCamp! Stretch – This gentle, no sweat class is TriSystem’s on-switch to fitness. Interested in seeing what TriSystem is all about?  Come to this free sample.  This  class will re-introduce and refresh every muscle in your body while improving range of motion and balance as we work from head to toe or from toe to head.  Whether you’ve never worked out before, it’s been a while or you’ve had a hard week of training, this class is as necessary as brushing your teeth.

https://trisystem.network/class-schedule/

This is a free class you can invite a friend to. It’s currently live at 10 am PST, Saturdays at our Clairemont location. We also have recorded sessions on our TriSystem Facebook Page. We Zoom in for our remote clients. This class is designed to stretch and contract almost every muscle in your body in an relaxing, UN-intimidating coed environment. All shapes, sizes and fitness levels attend this gateway class to health and fitness. Our TriSystem FitCamp! classes are an essential part of a lifelong vitality plan. I hope to see you on a Saturday. I’d love to come alongside you while you start or even re-start your fitness journey.

Stay tuned for step 2 of starting your fitness plan in the next post. I hope you see the importance of stretching regularly and start doing it in the next few days.

Do you have questions? call me or contact me here.

-Jeff Kotterman

Did you know that TriSystem has a complete homeschool physical education program?

Its back-to-school time and charter and homeschools have outside PE options for their students! Now is your chance to help your school help your student get TriSystem coaching, mentoring and training through their PE class.

We are offering both one-to-one and small group classes at special student pricing. We do need to be an approved vendor of your school. With approval, most schools pay for our TriSystem Homeschool PE Program.

We just need to apply, together.

If you are interested or know someone who is, please forward this post to them.

For more information, see:

https://homeschool-pe.com

My day is so busy.

I just don’t have the time for it.

Thinking of adding one more thing to my day just stresses me out!

Skipping today won’t matter in the long run…. or will it?

Check out this article:

https://www.theringer.com/2024/8/30/24231888/importance-of-exercise-medical-intervention-cardiovascular-health?utm_source=pocket-newtab-en-us

This Saturday, August 24th, 2024

We are having our traditional Post SMHP Conference meeting at the TriSystem Center in Clairemont on Saturday, August 24th at 2 pm.

Register Here

You saw him at the Low Carb USA Conferences. You saw him at previous Low Carb San Diego meetings Now, back by popular demand is your opportunity to see exactly how Dr. Ben Bocchicchio’s 50 YEARS OF RESEARCH AND IMPLEMENTATION has continued to help people in various metabolic conditions. Come with your note pad. Learn from this double Phd. and his 50 years of experience and wisdom. He started fitness for low carb before low carb was even a thing!
This is a FREE event!
Low carb vendors welcome with previous approval.

On this this Day, May 8th, My daughter, Kaetlyn Kotterman turns 24. This has been an amazing journey for Tina and I. Kaety growing up in a TriSystem household has been unique for her, seeing that we do things differently. Our faith and lifestyle has been counter-culture from the beginning. We don’t do things the way most people do. Down to the way we eat, how we exercise and how we spend our time, we are just different and being different comes with a cost. The cost is sometimes the way we are viewed. We have been called rebellious, extremist, pious, and alarmist. We’ve been called vain, overly conscious about our appearance and overly concerned with what we eat. I thank our daughter for continually standing strong for who she is and for honoring God in all she does.

The truth be told, Kaetlyn has maintained a lean, high performance physique through a tough schedule, maintaining a full time job as a surgical vet tech and the 2024 Miss Rodeo Lakeside. She has been able to perform while healing from sickness and injuries. She’s been both sleep deprived and had to miss meals while still expected to perform. It hasn’t been easy. She is not perfect. We all get stressed, tired and need a break. She struggles like all of us but, in the end, she is able to keep going that extra mile.

What is her secret? Well first, she has a firm foundation in Jesus, a strong family ethic and compassion for all. With that mindset, it is easy to do our best in supporting what God calls her to do. So secondly, she can count on her family to pick her up when she falls down and help her just as much as she helps us. Family is the core to generational success. Third, she knows the TriSystem for health, performance and metabolic health. She knows her personal nutrition, exercise and supplementation for her body. That is the key for getting the most out of things. Some call it faith, family and fitness (another trisystem) that keeps her strong. It also helps that she lives with a family of personal trainers!

So on Kaety’s birthday, to celebrate her 24th year, we’ve decided to give back by offering anyone who’s seen her in the Lakeside Rodeo or any rodeo she’s participated in this year, a free training session or fee nutrition coaching session or free metabolic assessment. This is a $110 value for free. All you have to do is show you went to a rodeo she participated in.

If you have one of Kaety’s special autographed pictures or hats, you get 2 sessions ($220 value) absolutely free, no strings attached.

All you have to do is contact us, message us on social media or the old fashion way, call us for your free appointment.

For more information about what we do click here!

P.S.: Our programs are not just for horse people.