Hi Fusers! This month we are giving a big shout out to one of our longest members, Evan McWilliams, who has been working out at Fuse Fitness since 2011. He started out with personal training and now is one of our most regular class attendees. Since his first class in 2012, he has logged in 425 hours of workouts (not including personal training sessions). WOW!! And that doesn’t even touch on the many hours/miles of hiking/running he has logged outside the gym.

As most of you know, Evan always walks in barefoot (even in the winter when it’s RAINING!!!), shoes in hand, baseball cap on, and pretends to be the grumpiest person you’ve ever met. While he does a very good job of being grumpy, he really is one of the nicest and funniest people at the gym.

We first met Evan in 2011, and had the pleasure of training him one-on-one. He was gifted some training sessions from a friend of his who had done work for Pascha and me when we opened Fuse. Evan’s friend kindly allowed Pascha and me to do a trade with him, as he knew we were a brand new business working hard to get on our feet. As the story goes, Evan had helped out his friend by taking care of his children while his wife was battling and beating cancer. In return for Evan’s generosity and friendship during this time, he was gifted the training sessions.

Pascha and I both trained Evan in the beginning for the traded sessions. At first, I’m not sure he was entirely enthused or excited to have been gifted the training sessions, however he had to use them. I wasn’t sure whether he would continue after those sessions were done, but he did, and as time moved forward, a new Evan emerged. During this time, I got to know him quite well, and learned quickly how dry and sarcastic his sense of humor is, which I find to be hilarious. It was clear that getting over that initial hump of starting a new, intense fitness program was challenging, however his consistency and hard work paid off. I really began to see big changes in Evan….he became really motivated and confident, and awesomely stayed grumpy. However, I quickly came to see that while perhaps the initial grumpiness when he first started training was real, the new grumpiness wasn’t quite true. But he does do one hell of a job pulling it off ;)

Here are a few words from Evan himself:

I developed epilepsy in my late twenties and had a doctor tell me all the things that I should not do. I took what he said to heart and basically became sedentary. I had been in law enforcement so had been in okay shape, but spent the next couple of years feeling sorry for myself and gained a ton of weight. When I left police work I started working for an outdoor apparel company that placed a huge emphasis on being active. I did not want to stand out as “that guy” so started to run on my own. No training, no coaching, just running, because I was too self-conscious to workout with other people.

I lost some weight and ran three marathons in one year (despite my doctor's warning) and realized that I was physically one-dimensional. I could run forever, but I was doing nothing but aerobic exercise. I wanted to see if my times improved as my fitness level became more well-rounded. A friend of mine did some work for Pascha and Kristin when they opened Fuse. He worked out a barter with them for personal training. He gave those training sessions to me. My first session was with Pascha. All I remember was feeling completely out of shape, and her saying, “Oh, Evan” as I struggled during the workout.  All I wanted to do was get into decent shape and be done. I figured I would work out for a few months and then continue working out on my own. I had no interest in the classes, but would watch them as I worked out with Kristin, and they looked really fun.  I eased into one class a week taught by Kristin, but it took another year or two for me to work out with a different trainer because I don’t like change.  Now, I try to be in class 5-6 days a week.

All of my fitness challenges have been self-inflicted. I have developed a knack for hurting myself. I have blown out my back, broken my foot, developed tendonitis in both elbows and just last month I had a bunch of stitches put into my knee. In the past I would have felt sorry for myself and probably quit. Now, I see these challenges as a way to figure out how to work through the injury. I was working out with Kristin while in my cast. I was back working out the day my stitches came out. And recently I have started to do 20+ mile walk/hike/runs to compensate for my elbow issues.  I still struggle with being 50 and not being able to do everything that I used to do. Everyone at Fuse is here for their own reasons. There is such a supportive feel here. It doesn’t matter if you are the fastest, slowest or strongest…it matters that you are here doing what you need to do for yourself! I have NEVER had that feeling working out in any other environment.

My biggest [fitness] success was finishing the Spring Cleaning Challenge (clean-eating, fat loss challenge) last year. It came at the right time, as I was training to climb Mt. Rainier. It showed me that I could successfully complete something (while hurt) and finish what I had started in a strong manner. I ended up losing 35lbs which was a huge benefit for the climb. After climbing Rainier, I started to look at things differently, and now I try to find things that a couple of years ago I would not have even tried. Right now, I want to do an unassisted hand-stand. For no other reason than 50-year-old men are not generally known for their handstands!  I also want to be able to keep up with my family. Both my wife and son are major outdoors people. We spend an awful lot of time hiking and mountaineering. I want to be able to keep doing that for my entire life.

I LOVE the atmosphere at Fuse. There is such a nice support network here. People check on you if you have missed class. They welcome my son whenever he shows up. AND they hold you accountable in the best possible way. I know when I am slacking, and I love being called out on it because it shows me they want me to do the best that I can!

Evan, while this tells the story of how your fitness journey at Fuse began because of a gift from a grateful friend, the way I look at it, the gift was really to us. You have become one of our most loved and appreciated members at Fuse! We are very proud of how far you’ve come and all the awesome, positive changes you have made. Thank you for your support. AND STAY GRUMPY!!!!

If you're interested in joining Fuse Fitness and becoming one of our next success stories, please fill out the form below to sign-up for a free fitness consult.

[contact-form][contact-field label="Name" type="name" required="1" /][contact-field label="Email" type="email" required="1" /][contact-field label="Comment" type="textarea" required="1" /][/contact-form]

Hey Fusers! As 2016 has come to an end, we want to wish you all a very happy new year, filled with good health, good food and good times!

We are looking forward to an exciting year ahead, and as we have been planning what's in store at Fuse this coming year, we wanted to take a few moments to stop and reflect on where we came from and where we're heading--so here's our story....

Pascha and I met in 2008 while working together at a small personal training studio, where we worked side-by-side, learning about each other personally and professionally, and forming the start of a life-long friendship and soon-to-be partnership.

During these early years, we realized we shared many values that deepened our connection and inspired us to open a business together. The values we share are a dedication to family and friends; having a high-level of integrity, honesty and loyalty; helping others; a passion for health and fitness; working hard; and a mutual respect and admiration for each other.

Three and a half years after meeting, in June of 2011, we opened the doors to Fuse Fitness in Kensington, CA. We spent many months searching for the right space, until we found a place where we knew we wanted to build our community. Many long nights and weekends were dedicated to renovating/cleaning/building this space--we opened 1 month after we signed our contract/lease, while both working full-time during the days and raising families. It was an intense but very exciting month!

What makes us a great team and such great friends is that we have so much in common and really respect each other. However, our business challenges lie in that both our strengths and weaknesses are very similar. It would be great from a business perspective if we excelled in opposite ways, but that's not how it worked out.We both excel at being great teachers/coaches and designing fitness/lifestyle programs, and both have very similar training philosophies and styles. Our biggest struggle/weakness is in business operations, specifically marketing and business organization. We are also challenged when it comes to building and putting things together, esp. anything from IKEA--while this has created some frustrating moments, it has created many more hilarious moments where we've found ourselves laughing uncontrollably. At least we know we are pretty much always having a good time!

A couple of months ago, Pascha and I decided it was time to face our challenges head-on and committed to and invested in a 1 year minimum intensive business coaching program. We want to continue to grow, prosper and provide our community with excellent fitness and health programs, and we realized we couldn't reach our goals if we didn't tackle our challenges. We took a good, hard look at our business and accomplishments thus far, and were honest with each other--we needed to make a big change if we wanted to continue to grow. We are proud of ourselves for recognizing this and making the big decision to invest both financially and time-wise to the business coaching program.

Our goal is to continue to grow our business and provide a space where we can have the room to have a couple of class options at one time, as well as more room for private and semi-private training for the entire Kensington community. We would love to be able to expand into the space next door sometime this year. Our desire is to continue to help the people in our community reach their health and fitness goals--this includes those who need to lose weight; those who are wanting to increase their strength; those who have fallen off the wagon due to family and career commitments but want to feel healthy, young and fit again; those who are injured and/or in pain; pre and post-natal women; athletes; and senior citizens.

That being said, we are very proud of ourselves. Through much trial, error and tribulation, we have created a space that truly is a close-knit community. There is no greater feeling in the world to us than being able to help people take control of their health, improve their quality of life, and be a supportive part of their fitness journey. The fitness community here at Fuse is one of the biggest accomplishments in our lives so far--we love all of our clients so much and are so grateful for each and every one of you!

Cheers to a great 2017!!

Yours in health,

Kristin and Pascha at Fuse Fitness

  Hi Fusers!

Happy holidays!! Thank you all so much for being such a supportive fitness community and inspiring us to always challenge ourselves and strive to serve you better! We truly appreciate how giving you all are, and thank you for committing to help others in our community by participating in our food drive, adopt-a-family program, coat drive and winter wonderland donations every year. We love you and thank you for being so generous.

It has been awesome seeing many of you balance out the start to your holiday indulging during Thanksgiving and still attend classes--way to go!! Now that Thanksgiving is over, we will now be entering into the next phase of holidays with Christmas, Hanukah and the New Year, which means lots of parties and probably some traveling as well. It can be very challenging to balance out holiday indulging, so we decided it would be beneficial to share a few tips on how to survive the holidays this month without getting too far off track.

I believe the most important rule is to never go to a party hungry. We have all done this before, and most likely it didn't end well, right? We begin by eating every hors d'oeuvre  that is passed around, then gorging ourselves with our meal, then dessert and 2, 3, 4 glasses of wine--whew, that's a lot of extra calories consumed! I can feel my belly swelling from writing this. Then we feel bad about ourselves and wonder how much damage was done...an endless cycle. The average American gains 5+ pounds during the holidays--let's not let that happen to us! So, it's best to plan ahead and eat a light and healthy meal or snack prior to attending the party, so you can make healthier choices at the party, and choose just a few indulges that are worth it, but not go crazy.

Another important rule is to continue to prioritize your workouts--if you have to miss one, then find another time to exercise. Even if you are traveling or with family members during the holidays, you can invite them to go for a hike, a bike ride or a brisk walk to burn off those extra calories. Stay consistent with your workouts and you'll feel much better about the extra holiday indulgences.

Saving the best for last!  Let's discuss the calorie goblin--whether you call it hooch, sauce, vino, juice, moonshine, cocktails, booze, whatever...this is the hardest part for many of us. The rule of thumb is for every cocktail or glass of wine you have, be sure to follow up with one glass of water. This will help keep you hydrated and will fill your belly up. When you are hydrated, this keeps you from drinking excessively as well as overeating. So be sure to drink at least 8 cups of water per day (plus an extra cup per drink consumed) to help detox your system and stay hydrated.

While I understand I'm not telling you anything you don't know, it's always good to have a good friend looking out for you and remind you of these things. Because once you step into your next party, all of your hard work may go out of the window. So I hope these tips will be a helpful reminder that of course you should indulge, but do so in moderation. With that said.. I will see many of you on December 5th at the Hotsy Totsy for the Fuse Fitness' Annual Christmas Party! I hope we will all survive!

Yours In Health,

Pascha Brown

 Hey Fusers! Throughout March, we have been focusing on power in our workouts. Check out this quick video from our excursion to Sky High, where we generated lots of power jumping on indoor trampolines. I hope you all have been enjoying the plyometric movements we have worked on this month--wall balls, ball slams, heavy rope etc. and are feeling stronger and more powerful :) Personally, I have been pretty sore this month from all of the jump squats and have thoroughly enjoyed all of the wall balls! But I can’t seem to shake those horrible thrusters :/

This month, we will be shifting from power onto agility! I’m so excited because we get to work on moving quickly, while pivoting and being light on your feet. This takes a lot of coordination and focus. We bought an extra agility ladder to take you all through some fun drills, so get ready!

https://www.instagram.com/p/BDoNQp_LA1t/?taken-by=thefusefitness

Agility is an important modality of fitness, as it requires a person to be able to move quickly, and change directions with control and without reducing speed. There is also an element of dynamic balance, which is the ability to maintain your balance while remaining coordinated, utilizing your body’s sensory organs to achieve this. For example, if Jack is performing drills on the agility ladder, he has to be able to change foot positions quickly while stepping, jumping, running or hopping in a specific spot. The object is to refrain from stepping on the ladder rung and maintain balance, thus efficiency is key.

In addition to agility being good for speed, balance and coordination, performing agility drills correctly can also reduce injuries. Because you are training your body to control eccentric forces (movements that provide a braking mechanism for muscle and tendon groups, that are experiencing concentric movement, to protect joints from damage as the contraction is released- Wikipedia) in all directions, you develop better movement patterns and performance with a faster and more efficient response.

For example, if Jane is playing tennis and her opponent hits a poor return, Jane has to anticipate the opponent’s stroke. She has to  respond quickly and put herself in an optimal position to retrieve the shot in enough time to execute the play. This takes proper speed and balance and the ability to stop herself quickly and start again quickly with efficient hand/eye coordination.  These movements also require Jane to pivot and cut with control in different movement patterns. If not done correctly, Jane can easily injure herself, whether it be her ankle, knee, wrists, rotator cuff, calves, etc. Matches are often won by players who move better and whose game is more stable even while fatigued.

Most sports, including soccer, tennis, baseball, football, track and field just to name of few, do a great deal of agility training. At Fuse, we think of our members as athletes as well and recognize that agility is important to work on regardless of being a competitive athlete. So, we hope you are looking forward to some cone drills, agility ladder drills, single-leg drills, high knee drills and more this month. Be nimble and be quick. Be like Jack and Jane :)

With love,

Pascha

Hi Fusers! It's been quite some time that the old blog has been collecting dust! Working towards more frequent blogposts!

So much has happened at Fuse since last time, so here's a little catch up. Back in March we merged with Woohoo Fit and partnered with owner Eva Bramwell, a good friend of ours. We realized how like-minded our fitness philosophies are, how very similar our clientele and demographic are, and thought it would be a great move to expand and blend our fitness communities. And it has been awesome! We love all the Woohoo-ers and they have truly added to our community here at Fuse.

In April, Pascha and I and our families took a spring break vacation over to Playa del Carmen, Mexico. We went with three other families, all amazing friends of ours who we have met through Fuse. Pascha and I count our blessings on a very regular basis--we have truly met some of the most wonderful friends through Fuse.

In June we proudly celebrated our 4th anniversary! We hosted an anniversary outdoor bootcamp followed by a potluck brunch with mimosas. This year really felt special and celebratory--we have gained lots of new members, as well as trainers Eva, Kelly and Juliet, all truly wonderful and inspiring.

So far this summer, lots of our members and clients have been traveling or will be traveling. It's important to remember to exercise while on vacation! Most of us splurge while vacationing (it is vacation after all!), so it's super important to stay active. Whether it's changing up your routine and adding long bicycle rides, swimming, or hiking, or doing a body-weight workout in your hotel room, just move! Don't let all your hard work at the gym fall to the wayside just because you can't come to your Fuse workouts! Here's a body-weight routine to take on vacation:

-Warm-up with a light jog, 5-10min

4 Rounds:

20 air squats

10 pushups

20/side mountain climbers

10 burpees

20 walking lunges

10/side ice skater jumps

You'll get a great sweat going, and will feel so much better about enjoying your margarita poolside later in the day :) Also, if you follow our Facebook page, we share a weekly workout as well as interesting health articles, motivation, and tips to live a healthier life.

Cheers to summertime, health and life!

Kristin at The Fuse Fitness

Hi Fusers! Happy Friday :) Hope your weeks have been good so far....the weekend is here!

Here's what we're looking forward to this weekend:

1) Giant's game tonight!!! Pascha and I are HUGE Giants fans, to the point that we'll cancel work, clients, drop everything to watch our beloved boys in orange and black in the World Series. You'll find us together tonight with our kids and friends, hooting and hollering, hoping to see our boys clinch the third game.

2) Halloween party tomorrow night! We'll be celebrating Halloween at my husband's super awesome nightclub, The Night Light, in Jack London Square on Saturday evening. The kids will be tucked away at home, and us grown-ups will be getting our party on!! All are welcome, come on out to see what Pascha and I will be dressed up as!!

3) Colusa Circle Halloween event Sunday! Our little community here on the Colusa Circle will be hosting a Halloween event for the kiddos from 10-1pm. Our studio will be making a kid's obstacle course and giving out Spooky Punch, while the other small businesses will be hosting their own kids' activities. Always a good time, come on out and visit us!!

It's been a great week here, we spent all last weekend re-organizing our studio and the feedback has been great! Clients are loving the new feel of our studio, which is awesome. So grateful to Beverly and Josh for helping us out last Sunday.

And lastly, here's a roundup of all that we shared and were inspired by this week:

Monday Motivation

Tuesday Tips of the Week "12 Counterintuitive Health Tips that Really Work"

Wednesday Workout!

Tabata Core 20/10 x 8 A) Hollow rocks B) Superman

AMRAP-12 minutes 1. 10 Scapular push ups 2. 10 squat jumps 3. 6 Foward/reverse lunges per side 4. Suicide sprints

Thursday "Multitasking Damages Your Brain and Career, New Studies Suggest"

Foodie Friday "8 Comforting Paleo Turkey Chilis"

Have a great weekend!!

Yours in Health,

Kristin at The Fuse Fitness

Hi Fusers! First off, just wanted to let everyone know who hasn't heard yet, Pascha delivered healthy little TJ on Sunday, May 4th. She is doing well, resting and recovering at home.  She was at the studio that very morning, taking Michael's class, then went into labor and delivered later that day. Pascha has been a great example of how exercising can and should be done throughout pregnancy. She lowered the intensity when she needed to, listened to her body (some days a nap was more in order than a workout), but pushed through, knowing that a strong body would make an easier delivery and recovery. Congratulations to Pascha, Terence and proud big sister Anai!!!

Anyway, onward to THE CHALLENGE. First of all, how is everyone doing?! We are into Week 4 now. Last week we eliminated gluten--I know that one can be very difficult for people, so just want to know how you're doing with it. This week has been long dreaded by many--no more sugar!! We are only allowed to have fruit from here on out, no honey, no maple syrup, no sugar alternatives.

Check out this article from Mark's Daily Apple, an extremely informative, science-based blog about primal/paleo living. It breaks down all the different types of sugar and talks about the effects these various forms of sugar has on our bodies. With hardly any exceptions, sugar is an anti-nutrient, meaning it has no significant nutritional value. And with eating, it is imperative to our health to be consuming nutrient rich foods and eliminating anti-nutrients.

With obesity now a nation-wide, and increasingly global, epidemic, it is very important to look at the human diet and assess what is going wrong. Our society is eating processed foods galore, loaded with trans-fats and SUGAR. According to Dr. Mercola, a well-known doctor and blogger of natural health, more than 50% of all Americans consumer 1/2 pound of sugar EACH day!! It is becoming scientifically proven that excessive consumption of sugar is the leading cause of obesity and chronic disease in America. Check out this article for more information regarding the dangers of sugar.

Unfortunately for all those of you who have a sweet tooth, too much sugar consumption leads directly to increased weight gain. Without significantly reducing sugar, ideally eliminating it on a daily level, saving only for very special occasions, fat loss will be extremely difficult.

Whenever sugar is consumed, our blood sugar levels spike, causing high levels of insulin to be released into the bloodstream. In a nutshell, this leads to roller-coaster peaks and valleys in our blood sugar levels, which in turn causes excessive amounts of cortisol (the "stress hormone") to be produced and released into the body, which then leads to a decreased metabolism, immune weakness, chronic fatigue, as well as fat gain, especially around the mid-section. The key to staying lean, having plenty of energy, and staying healthy overall is keeping your blood sugar levels regulated and stable.  (http://pacificfit.net/article-archive/how-sugar-makes-you-fat/)

So, I know this will be a huge challenge for many of you. But stick with it. I promise you will feel so much better--less belly fat, high energy levels throughout the day--at the end of this challenge. Trust me, I have completed the 21 Day Sugar Detox two times in the last year, which eliminates all grains and sugars, and I also gave up dairy. While challenging, which you can read about HERE, the effects on my body were amazing. I also lost my taste for sugar, as anything that has added sugar simply tastes way too sweet. That being said, I know you can do it too! Remember, nothing in life is worthwhile unless you've really worked for it ;)

Yours in health,

Kristin @ The Fuse Fitness

Hi Fusers! Congratulations on completing Week 1! I hope you have successfully completed the week free of eating any processed foods. Trust me, your body is grateful :) And if you slipped up, or chose to indulge in something that was processed, I hope that you made it in for an extra workout to make up the points. Remember, this isn't all or nothing, it's more of a system of checks and balances. We're in this for the long haul, making the transformations that will lead us to greater health. So keep up the great work everyone!

This week the challenge is to drink at least 6 cups of water each day, adding an extra cup for each caffeinated beverage consumed. As easy as this challenge sounds, many of us find that we just don't drink enough water. I know for me, I really have to think about this one, it truly doesn't come naturally to me. However, I know that by focusing on this challenge, I'm all the better because of it ;)

Did you know our bodies are 60-70% water? Every cell in our bodies is composed of water, thus making sense of why it is so vital for us to drink enough. We lose water constantly, from sweating, breathing, and going to the bathroom. It is essential that we drink enough water to replenish the water lost in our bodies,  as well as maintain the balance of bodily fluids, which help aid in digestion, circulation, transportation of nutrients, as well as help maintain body temperature. http://www.webmd.com/diet/features/6-reasons-to-drink-water.

In regards to exercise, water intake is extremely important. Obviously to replenish water lost via sweating, however ensuring your body is properly hydrated prior to working out is absolutely necessary for optimal performance. Muscle tissue is composed of at least 75% water. Being dehydrated can lead to fatigue, weakness, dizziness and/or electrolyte imbalance. Once your brain signals to you that you are thirsty, you are already dehydrated. So best to stay on top of it.  http://breakingmuscle.com/health-medicine/10-life-changing-reasons-to-drink-more-water.

I posted another article on our FB page that discusses a variety of other reasons why drinking enough water is so important.

Good luck this week continuing to keep processed foods out of your bodies and enough water in your bodies. Keep up the great work with your workouts, I know a lot of you got bonus points last week for doing more than 3, great job!

See you in the studio :)

Yours in health,

Kristin at The Fuse Fitness

Hi Fusers!

Hopefully you all took the heart health quiz we posted earlier this month to see where you stand. Today, I'm going to talk to you about how following a Paleo lifestyle (see how I say lifestyle, not diet) will significantly reduce your risk of heart disease, high blood pressure, LDL (or "bad" cholesterol) and triglycerides, as well as diabetes. All these things lead to improved heart health. That's what the month of February is all about, learning how to improve heart health.

Heart disease affects 65 million Americans. One of 3 deaths in the U.S. is caused by heart disease. One in 3 Americans have metabolic syndrome, a group of significant risk factors that are directly related to obesity and insulin resistance (Chris Kresser).

Over the last 50 years, the FDA has maintained that a diet high in saturated fat and cholesterol causes heart disease. Foods such as eggs (specifically the yolks) and bacon are bad for us. Have you stopped to wonder why despite the push of a low-fat, reduced-calorie, no cholesterol diet, the levels of obesity, heart disease, blood pressure, and diabetes have all continued to increase significantly?

There is mounting, overwhelming evidence that suggests that this type of low-fat, low-cholesterol diet, heavy in low-fat grains and dairy, as well as heavy in processed foods such as low-fat crackers, cookies and treats, is not the way to go. Rather, a diet that emphasizes high-quality animal proteins, healthy fats, vegetables, fruits, nuts and seeds and excludes all processed foods, gluten, dairy, sugar, legumes, starches, and alcohol is the way to go. This type of eating has shown and is continuing to prove that it can prevent and help treat heart disease, autoimmune disorders, diabetes, and digestive disorders, amongst other things, such as ADHD and dementia (Huffington Post).

The Paleo diet focuses on eliminating inflammatory foods that can upset both the immune and digestive systems. Less inflammation in the body is a good thing. It reduces gut bloating and discomfort, allowing food to digest properly, as well as reduces joint and body pain. The Paleo diet also focuses on foods that are low on the glycemic index, which prevents your blood sugar levels from spiking and then crashing. This in turn is why eating Paleo has an amazing effect on energy levels--your body doesn't have the roller coaster of energy highs and lows that are associated with eating refined sugar, simple carbohydrates, and processed foods.

Eating a Paleo diet provides the body with a rich supply of vitamins, nutrients and antioxidants, as well as focuses on foods that boost your metabolism and keep your body satiated and satisfied.

Here is a list of the top heart-healthy Paleo foods, according to Chris Kresser, author of Diet Heart Myth:

• Cold-water, fatty fish--an excellent source of omega-3 fat.

• Olives, olive oil, macadamia nuts and avocados--some of the very best sources of monounsaturated fats, which are shown to reduce LDL and triglycerides, and reduce HDL. They also reduce oxidation and inflammation, lower blood pressure, and reduce thrombosis.

• Anti-oxidant rich foods, a variety of colors of fruits and veggies, red meat, organ meats, eggs and grass-fed dairy, help our antioxidant defense system protects us from oxidative damage, which is a major cause of heart disease. We need to eat in a way to strengthen our defense system.

• Polyphenol-rich foods such as tea, especially green, blueberries, EEVO, citrus, coffee, turmeric and other herbs and spices, naturally defend against infections, sunlight damage, and chemical oxidation.

• Consumption of nuts is associated with a decrease in many heart disease risk factors, including BMI and systolic blood pressure.

• Soluble-fiber rich vegetables such as brussel sprouts, carrots, sweet potatoes, asparagus and fruits, like apricots, oranges and grapefruits, bind bile acids; inhibit fatty acid synthesis; improve insulin sensitivity; and increase satiety with lower overall energy intake. (The Diet-Heart Myth: How to Prevent and Reverse Heart Disease Naturally by Chris Kresser)

How does this all work? Every day, we have a certain amount of cholesterol in our bodies; 25% which comes from our diet and 75% which is produced inside our bodies by the liver. Most of the cholesterol found in food is not absorbed by our bodies. However, the body regulates how much cholesterol it produces in relation to how much it takes in; when intake increases, the body makes less, and vice versa. There have been cholesterol feeding studies done that show that in 75% of the population, dietary cholesterol has very little impact on blood cholesterol levels. In the other 25%, dietary cholesterol does modestly increase both LDL and HDL, but does not affect the ratio or increase the risk of heart disease. Eating cholesterol is not bad for you, so, eat your eggs and do not waste those yolks. Egg yolks contain all 13 of the essential nutrients found in an egg (Kresser).

Studies also show that lower-carb diets (grains, sugars) are associated with increased fat loss and HDL, decreased BMI and waist circumference, as well as reduced triglycerides, blood pressure and plasma insulin (Mercola).

Coming back to the term Paleo lifestyle, there are several important behaviors that go hand in hand with improving your health. Regular exercise, sitting less and walking more (separate from regular exercise) significantly reduce your risk of heart disease, as well as reduce the symptoms for those who already have heart disease (Mercola; Kresser).

Also very important to a healthy lifestyle is sleep. Chronic sleep deprivation is a huge factor in heart disease, causing weight gain, insulin resistance, decreased energy, and an increased appetite (Kresser).

Finally, managing one's stress levels goes a long way in helping prevent heart disease. Very high stress levels can cause a myriad of symptoms, such as an overproduction of cortisol, which can lead to weight gain, impaired blood sugar control, and increased inflammation in the body.

That being said, chronic inflammation in our bodies is simply not good for us. The Paleo diet, especially the heart-healthy foods mentioned above, significantly helps in reducing inflammation, which in turn creates a healthier heart, and an overall healthier body. Increased energy and weight loss are amazing side benefits of eating this way and will occur naturally.

Please let me know if you have any questions or comments, I'm happy to answer.

Yours in Health,

Kristin @ The Fuse Fitness

1. Huffington Post; 6 Health Lessons From The Paleo DIet; http://www.huffingtonpost.com/2013/09/13/healthy-paleo-diet-tips_n_3900690.html

2. Chris Kresser; The Diet-Heart Myth: How to Prevent and Reverse Heart Disease Naturally; http://chriskresser.com/the-diet-heart-myth-how-to-prevent-and-reverse-heart-disease-naturally

3. Robb Wolf; What Is The Paleo DIet?; http://robbwolf.com/what-is-the-paleo-diet/

4. Paleo Grubs; 17 Benefits of Eating Paleo; http://paleogrubs.com/paleo-benefits

5. Dr. Mercola; Feast Like a Caveman and Watch the Pounds Melt Away; http://articles.mercola.com/sites/articles/archive/2011/11/11/paleo-goes-mainstream-cbs-news-reports.aspx

Hi Fusers, Happy Sunday! Today is Day 21 of the 21 Day Sugar Detox! That's right, the last day. Congrats to everyone who did this detox with us :)

I chose to do Level 3 of the 21 DSD. There are 3 levels, the third being the most strict. It is a rigid paleo diet (no grains, legumes, dairy, refined carbs, or alcohol) and no sugar at all. Period. You may not consume fruit during these 21 days. The detox program suggested to only choose level 3 if you are already used to following a paleo/grain free lifestyle. I have been for years, not always super strict, but at least 80/20%. There is an "athlete modification" for those who workout vigorously multiple times a week that allows 1/2 cup of sweet potato a day. I did not consume sweet potato daily, probably about 5 days out of the 21. The point of the detox is to regulate and stabilize your blood sugar levels, which in turn keeps you from craving refined carbs and sugar as a pick-me-up.

So, you probably want to know how it went. Lucky for you, I'm gonna fill you in on the details. The good, the bad and the ugly. I think I'll start with the good (always better to start with the positive, right?).... Let's be real for a minute though, the good outweighs the bad and ugly by a million to one. But I wouldn't be being honest if I didn't share the challenges as well.

The Good

While I did not do this detox with a goal of losing weight/body fat, the majority of people on this detox will lose body fat. The more body fat you have to lose, the more dramatic the difference. While I consumed a large amount of calories all day long, I absolutely saw a difference in my body. I leaned out a bit more and my abs became very defined. Even though that wasn't my goal, I'll take it as a win.

Almost immediately, I experienced increased and more consistent energy levels all day long. Whew, sometimes I annoyed myself with the amount of energy I had. It's been awesome. No more mid-afternoon yawns, which is the one time of day I've always struggled with.

With that, I also experienced better sleep. I am someone who is a light sleeper, wakes easily and has suffered on and off from bouts of insomnia throughout my life. But wouldn't you know that this detox kept me sleeping like a baby. High energy all day, sound sleep all night....not gonna lie, this is AWESOME.

I've struggled with IBS/digestive problems my entire life, which is the primary reason I decided to go mostly paleo years ago. Tightening up the reins and diving into this detox, I truly experienced the most comfortable and regular digestion I can ever remember having. This I tell you, a freaking blessing. I haven't had any problems with bloating or stomach aches at all. It feels great.

Overall, I just feel pretty dang healthy.

The Bad

Well, for me there wasn't much "bad." Because I already followed the paleo lifestyle, there weren't a huge amount of changes for me, which made this much easier. The 3rd day of the detox, I did have a headache for most of the day, which cleared, and never resurfaced. The more sugar and refined carbs you consume in your diet before beginning the detox, the more difficult the detox symptoms can be. They range from lethargy (in the beginning), persisting headaches, cold/flu-like symptoms, and irritability.

The Ugly

So, there were a few moments of ugly. They all happened during the first week, and mostly the first weekend of the detox.

While washing grapes for my daughter's lunch one evening, probably around Day 3 or 4, I found myself salivating and practically drooling. I wanted one of those grapes with a vigor I have never experienced with any piece of food. It took me by surprise and was such a mind-battle. I had to seriously fight myself not to eat just one grape. It was emotionally exhausting.

On day 5, Friday evening, Anai came over for a playdate with Ava, and the kids wanted dessert. I let them choose what they wanted, they picked mint-chip ice cream in a cone. I obliged. After we ate a 21 DSD approved/paleo dinner, they wanted their ice cream cones. As I was scooping the ice cream into the cones, it was melting quickly, running down my fingers. OH MAN, I cannot tell you had badly I wanted to just lick my fingers. It was pure torture. I thought the grapes were bad, but this, wow. And I don't even really like mint-chip ice cream, to be honest I'm truly not really a sweets person.

Thankfully, no one witnessed this scene, this battle, or could read the crazy thoughts in my head. For that, I am grateful. It was ugly. I solved it by shoving my hand under water and washing the ice cream off before things got worse. I gave the girls the ice cream and for the rest of the evening had an intense craving of wanting something, anything, that would satisfy me. I wanted a glass of wine, I wanted something sweet, I wanted something I wasn't allowed to have. And right then I realized how most people rely on a treat, whether it's wine/alcohol, dinner out, or dessert to transition them from weekday/workday into relaxation/weekend mode.

That night was the most difficult for me, because it took me completely by surprise. I'm used to eating really clean/paleo all week long. For a long while I have reaped the benefits of better energy, better sleep, better stomach issues, and know that this is how my body performs most optimally, allowing me to work 12 hour days on my feet all day. But come Friday evening, I'm ready for something to transition me into weekend mode. And I never realized that. It hit me very intensely. The following two weekends were hugely better, because I wasn't surprised by it. Being mentally prepared for what may come made all the difference. I

I also found that there were many people in my life who had a difficult time accepting that I was doing this detox. I heard things like why do you have to always be so extreme?!; you don't need to lose weight, why are you doing this?; this is crazy, no fruit, that's nuts!; when you get pregnant, you'll have to be extreme, so why would you do this to yourself now?!.....There were times I had to remind these people that it was my choice, it is only 21 days, reassure them that my goal was not to lose weight, and that I wanted to experience the health benefits from this. This was my favorite line: "Just have this one glass of wine, no one will know." That's where it got ugly. That awkward moment when I said, "Well really, two people will know, you and me. And I think that defeats the whole purpose."

There you have it, my 21 DSD experience in a nutshell. I feel great and will continue and adhere to a paleo lifestlye with very little to no sugar. I will enjoy fruit again, however I've for a long time only eaten maybe a piece a day. And I am truly looking forward to celebrating this accomplishment with a really good glass of wine.

Please feel free to ask me any questions or share your 21 DSD experience with me!

Yours in health,

Kristin at The Fuse Fitness