FIRED UP AND FOCUSED

CAN YOU REALLY FIRE UP YOUR METABOLISM???!!!


Well...yes and no! In short, eating certain spicy foods, exercise, building muscle, and more don’t make a major difference individually. Especially if you indulge in food! Did you know that your heart, lungs, brain, kidneys, and liver account for your metabolism most of the time?!


Wait? What is metabolism? Metabolism-the chemical processes that occur within a living organism in order to maintain life. There are three main ways your body burns energy each day: 1) the basal metabolism — energy used for your body's basic functioning while at rest; (this is about 60-80% more with elite athletes or physically demanding jobs). 2) the energy used to break down food (also known as the thermic effect of food); this is only about 10% and 3) the energy used in physical activity (10-30%). So as you can see, the “basal metabolic rate” -calories measured while you do nothing, accounts for a lot!


Let’s take a look at these metabolism myths that can help put things into perspective. Hint: A HOLISTIC, BALANCED APPROACH is the way to go! All the little things do add up but you need them all!



Pictured: Rugged Runner- Giovana Pucci as she pushes herself to the next level of health and fitness


Fire up Foods- Hot peppers, cinnamon, eggs, turmeric, ginger, proteins, green tea, we have heard it all, but the reality is that they don’t boost our metabolism much. However, they will provide a small benefit, so sure, consider these when making food choices but ultimately “taste the rainbow.” :) ...aka eat a variety of foods!


Muscle Myth- Yes! Muscle does burn more calories than fat! But again, in smaller amounts than we may think (you don’t have to go body builder to get this benefit). For sure include a great strengthening workout but not just for metabolism benefits for the bones too (did you know strength training builds bone density?)


Get up Fired Up- Can sleep aid in metabolism? Nope! That may come as a surprise because yes, our resting metabolic rate does play a role, but we encounter a weight gain problem when we don’t sleep adequately. Meaning, 8-9hrs a night! If one tends to get up early, sleep less, it’s proven they put on the pounds! Because they are up for longer periods of time, they tend to eat more than they need!


Munchie Meals- Eating smaller meals may help you keep your energy levels balanced, help you avoid overeating, and perform better throughout the day, but it doesn’t boost your metabolism.


Focus on Fitness- True! You burn more calories while you are exercising and even up to an hour after that! But… once again the steam engine stops there and you go back to your resting metabolic rate. Trouble can occur when one overeats post workouts, or doesn’t consume the right things to optimize the effects!


Old Fart- I’m too old to stay fired up and focused! My body will gain weight anyways, NOT! Yes our metabolism is slower than we were when we were kids, but that is because we slowed down. Lost our fight with regulating meals, making all the things above on this list a priority (especially exercise!), and overall taking good care of ourselves!


So as you can see, in order to really reap the benefits of a higher metabolism, one needs to do all these things, HOLISTICALLY! If you need more guidance, organization, or accountability, check us out www.ruggedrunning.com we aren’t just for runners, our benefits extend to all levels, all ages, all holistic health/fitness/and wellness needs! Contact me directly with any questions or concerns: michele@ruggedrunning.com currently I have 6 online zoom sessions (for 30 minutes) 2 in October, 2 in November, and 2 in December that will provide you with the holistic guidance (mental and physical fitness, basic financial guidance, nutrition and more) you need to excel through the holidays and into the new year!




Pictured: iRugged Fitness ladies working on glut firing :) (ps: all are mid to late 30s or older and most moms!You can do it too!)


Join us this Thursday (and every Thursday in October) as we continue our Fired up and Focused Challenge with an online zoom meeting covering "glut firing" and what it really means to get fired up!


1. Thursday October 8th 7:30am mountain time 

Are your glutes firing? Exercises to test and improve your gait. 

Michele Yates is inviting you to a scheduled Zoom meeting.

Topic: Fired up and Focused Challenge

Time: Oct 8, 2020 07:30 AM Mountain Time (US and Canada)

Join Zoom Meeting

https://us04web.zoom.us/j/74962405011?pwd=bDAxWlpkMjlFakUrdXBjQWp1THRnQT09

Meeting ID: 749 6240 5011

Passcode: 93QCEe

2. Thursday October 15th 7:30am mountain time 

3 Basic things that will help you stay Fired up and Focused 2021

Michele Yates is inviting you to a scheduled Zoom meeting.

Topic: Fired up and Focused Meeting #2 

Time: Oct 15, 2020 07:30 AM Mountain Time (US and Canada)

Join Zoom Meeting

https://us04web.zoom.us/j/78897782475?pwd=NjNZU3hKWEhubFJjSnh5SUZHL1ZQQT09

Meeting ID: 788 9778 2475

Passcode: 42zCUP

3. Thursday October 22nd 7:30am mountain time 

Fired up and Focused Fat Burn- Herbs and Remedies 

Michele Yates is inviting you to a scheduled Zoom meeting.

Topic: Fired up and Focused #3 

Time: Oct 22, 2020 07:30 AM Mountain Time (US and Canada)

Join Zoom Meeting

https://us04web.zoom.us/j/79060209112?pwd=eU5idTRMMGxsWFBRb090ZmNUOGs3dz09

Meeting ID: 790 6020 9112

Passcode: dV59p8

4. Thursday October 29th 7:30am mountain time 

Fired up and Focused Financial Remedies 

Michele Yates is inviting you to a scheduled Zoom meeting.

Topic: Fired up and Focused #4 Financial Remedies 

Time: Oct 29, 2020 07:30 AM Mountain Time (US and Canada)

Join Zoom Meeting

https://us04web.zoom.us/j/79481896161?pwd=SXp6UGp6R3dtYXhpWGloTkJNV3lqdz09

Meeting ID: 794 8189 6161

Passcode: 9XB7yq



Want to get started with your own individual, holistic, online program? 

https://www.ruggedrunning.com/running-coaches

Not ready to commit to a coach but would like some standard guidance? 

https://www.ruggedrunning.com/running-training-plans

Got Kids? 

We are opening registration for our online kids interactive program starting in a few weeks! Thursdays 3:45-4:45 mountain time range. 1x a week! 8 weeks, excluding holiday weeks. More info here or email michele@ruggedrunning.com https://www.ruggedrunning.com/kids












Helpful Resources: vox.com, medlineplus.com


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