Introduction

Breanna Danielle Beaver MS CPT FNS

Podcast Host - @TheM3Podcast | @Mermaid.Bre

Lifestyle & Business Coach - @MermaidMethodOfficial

Product and Apparel - @MerBabeCollective

Stronglifting Athlete - @TheGluteSquad

© Mermaid Method 2023 | www.mermaidmethod.com

Basal Metabolic Rate (BMR)

Basal metabolic rate (BMR) is the rate at which energy is expended over a certain period of time in an endothermic body at rest. This is related to the amount of energy needed to survive by simply breathing oxygen in and expelling carbon dioxide out without exerting any additional kilocalories; or how many calories you burn at rest each day without further daily activity. Determining a person’s BMR will allow them to understand maintenance calories or minimal calories needed to uphold total body mass.

To help find maintenance calories if a body composition scale is not available (i.e. InBody scan); the Mifflin St. Jeor formula is a scientifically proven method to appropriately calculate each individual’s BMR with results based upon a gender-related estimated average.

Mifflin St. Jeor Formula

Directions for implementing the formula:

• Select primary sex (primary gender-related hormone secreted from the body).
• Determine body weight in kilograms.
• Determine body height in centimeters.
• Determine age in years.
• Plug custom information into the formula to determine resting BMR.

Mifflin-St. Jeor Formula:

• Male: Body Weight(10) + Body Height(6.25) - Age(5) + 5
• Female: Body Weight(10) + Body Height(6.25) - Age(5) - 161

Mifflin St. Jeor Formula (Example)

Male: 178 lbs (81 kg) 6 ft tall (182.88 cm) 30 years old

BMR = (81 kg)(10) + (182.88 cm)(6.25) + (30 years)(5) + 5

BMR = 810 + 1143 + 150 + 5

BMR = ~2108 kcal/day

Female: 158 lbs (71.81 kg) 5 ft 6in tall (167.64 cm) 42 years old

BMR = (71.81 kg)(10) + (167.64 cm)(6.25) + (42 years)(5) - 161

BMR = 718.1 + 1047.8 + 210 - 161

BMR = ~1815 kcal/day

Other factors to take into account:

• Daily activity
• Additional cardio (whether it is planned or unplanned)
• Hormone changes and adaptations
• Stress, alcohol, and other inhibitors

Macronutrients: Carbs, Fats & Proteins

FUEL:

Carbohydrates provide the body with glucose which is converted to energy used to support bodily functions and physical activity. Carbs are the main source of our body's immediate energy. Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients.

STRUCTURE:

Protein is a vital macronutrient. Protein is essential for life – it's a building block of every human cell and is involved in the vital biochemical functions of the human body. It's particularly important in growth, development, and tissue repair. Your protein amount should match your body weight in grams (e.g., a 150-pound female needs to consume 150g protein daily to keep up with basic structural needs).

Micronutrients

Micronutrients are comprised of vitamins and minerals necessary for the body to function. They perform a range of roles including hormone production, enzyme synthesis, and providing support required for normal growth and development. Micronutrient deficiencies can cause visible and dangerous health conditions, but they can also lead to less clinically notable reductions in energy levels, mental clarity, and overall capacity.

Micronutrient deficiencies are preventable through nutrition education and the consumption of a healthy diet containing diverse foods. Additionally, food fortification and supplementation are recommended where needed.

Essential Vitamins and Minerals (Most Common)

• Vitamin D (hormone support)
• Iron (blood support)
• Folate (blood support)
• Magnesium (heart & bone support)
• Vitamin C (antioxidant growth support)
• Calcium (bone support)
• Omega 3 & 6 (cognition)
• Vitamin B6 & B12 (energy/mood boost)
• Zinc (immune/inflammation support)
• Vitamin A (eye/skin retinol support)
• Vitamin E (fat-soluble antioxidant)
• Vitamin K & K2 (blood & bone support)
• Selenium (antioxidant thyroid & immune support)
• Biotin (hair, skin, nail support)
• Riboflavin (skin, cell, organ, & other lining)
• Niacin B3 (blood pressure reducer)

Supplementation

A need for dietary supplements arises when one does not obtain a healthy diet. In the United States, dietary supplements are defined as products intended to supplement the diet. These products contain vitamins, minerals, herbs or botanicals, amino acids, metabolites, or any combination thereof. The FDA has regulated dietary supplements as foods, not as drugs. However, they are regulated differently from conventional foods. Unlike drugs, dietary supplements are not evaluated for safety or efficacy prior to their release onto the market.

It is the FDA's responsibility to prove that a dietary supplement is not safe in order to restrict its use or remove it from the market once it has been marketed.

Supplement Examples

• Protein including collagen peptides and amino acids
• Caffeine including natural herbs and teas
• Natural sedatives including melatonin and kava root
• Other thermogenic altering substances including fat-burners
• Chemical compounds that aid in hormone health including Harmony and Core-21
• Other drugs including anabolic steroids

Stronglifting

WHAT IS IT?

StrongLifting is a strength sport where the goal is to lift as much weight as possible on six lifts:

• Back squat
• Bench press
• Deadlift
• Military press
• Chin-up
• Hip thrust
• Row
• Romanian Deadlift/Good Morning

WHY STRONGLIFTING?

Our & (my coach) Bret’s goal with StrongLifting is to empower people to train for strength, give them a platform to showcase their lifts, popularized by the sport as a strength-training system. Also, our goal is to encourage people (especially women to not be afraid to lift heavy).

Stronglifting Program Design

ORDER & STRUCTURE

Main Lift: 2 to 3 sets but the first set is a PR attempt with any load.

Accessory Exercises: 2 to 3 hard sets but no PR attempts.

10-Minutes: Free time at the end of each workout.

Main Lift

MAIN LIFT(S) ALWAYS DONE FIRST

You want to always start with a warm up set. These warm up sets will determine what load you want to aim for during your lift. Ex: If you warm up with 135lb for your squat and it feels extremely heavy that day you are not going to go for a 200lb 1RM that day.

The PR is the first working set. Ex: You decide to go for 135lbx5 for your squat which is something you have never hit before. It does not have to only be determined by weight. A PR set could also look like 125lb for 10 reps or even 95lb for 15 reps. It can be a very broad spectrum which is nice for those of who don’t always feel like pushing heavy weight.

The second set is considered a “hard” set but you’re not going to failure—say a few reps shy of your previous PR at that load. Ex.) If you did 135x5 for your PR set your hard set could look like 125lbx8 or even 13lb0x3 115lbx10 & so on.

The third set is generally a lighter load that emphasizes form (e.g. pause reps) or the lockout (e.g. chain or banded variations) for added volume, technique work, and specificity.

Accessory Lift

Primary Forms of Progressive Overload

Load PR: More load for the same number of reps.

Going from bench pressing 105 pounds for six reps to 110 pounds for six reps.

Reps PR: More reps with the same load.

Going from back extensions with 60 pounds for ten reps to 60 pounds for eleven reps.

Volume PR: More sets with the same load and reps.

Going from rowing 80 pounds for three sets of ten reps to 80 pounds for four sets of ten reps.

Range of Motion (ROM) PR: More ROM with the same load and reps.

Going from squatting 205 pounds for five reps to parallel to 205 pounds for five reps 2 inches below parallel.

Form PR: Improved technique for the same load and reps.

Going from deadlifting 225 pounds for three reps with hips “shooting up” to 225 pounds for three reps without hips “shooting up.”

Primary Forms of Progressive Overload

Effort PR: Same load and reps with greater ease (less effort).

Going from bodyweight chin-ups for three sets of six reps to three sets of six reps without having to work as hard.

Mind-Muscle Connection PR: More muscle squeeze with the same load and reps.

Going from hip thrusting 245 pounds for twelve reps to 245 pounds for twelve reps while feeling it more in the glutes.

Time PR: Same number of sets with the same load and reps in less time.

Going from military pressing 85 pounds for three sets of eight reps with three minutes of rest between sets to 85 pounds for three sets of eight with two minutes of rest.

Bodyweight PR: Same load and reps while weighing less.

Going from doing sixteen pushups while weighing 130 pounds to doing sixteen reps while weighing 135 pounds (weighing more with bodyweight exercises) or going from lunging 70 pounds for eight reps while weighing 125 pounds to doing 70 pounds for eight reps while weighing 120 pounds (weighing less with free weight exercises).

Benefits of Aerobic Exercise

How can cardio really help us?

You'll breathe faster and more deeply to maximize the amount of oxygen in your blood. Your heart will beat faster which increases blood flow to your muscles and back to your lungs.

Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products such as carbon dioxide and lactic acid.

Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

Here are some benefits we will get from cardio:

• Gets your blood pumping.
• Lowers your blood pressure.
• Strengthens your immune system.
• Improves your sleep.
• Supports your mental health.
• Regulates your blood sugar.
• Contributes to a healthy weight.

Different Types of Cardio

• High-Intensity Interval Training (HIIT): Short bursts of strong or explosive anaerobic exercise followed by a brief rest period until fatigue.
• Moderate-Intensity Steady State (MISS): Technically anything that causes a heart rate of 140 to 160 beats per minute such as jogging, elliptical, or stair master.
• Low-Intensity Steady State (LISS): Heart rate between 100 and 130 beats per minute. Steady pace between 50 and 70 percent of your maximum heart rate. This would be your daily step goal.

Nourishing the Mind

Emphasizing the Importance of Continuous Learning and Intellectual Growth:

Lifelong learning enhances adaptability and cognitive abilities. Intellectual growth expands knowledge, skills, and perspectives.

The Power of Education and Positive Affirmations in Shaping Subconscious Behavior:

Education provides a foundation for critical thinking and problem-solving. Positive affirmations influence subconscious beliefs and self-perception.

The Role of Conscious Decision-Making in Intellectual Development:

Conscious decision-making drives intentional learning and growth. Mindful choices prioritize intellectual pursuits and personal development.

Strategies for Feeding the Mind with Proper Education and Positive Affirmations:

• Engage in diverse learning experiences: Read books, take courses, attend workshops.
• Seek intellectual challenges: Solve puzzles, engage in debates, explore new subjects.
• Cultivate a growth mindset: Embrace challenges, learn from failures, adopt a curiosity-driven approach.

Q&A

Breanna Danielle Beaver MS CPT FNS

IG: @Mermaid.Bre

Email: [email protected]

Website: www.mermaidmethod.com

Podcast Host - @TheM3Podcast

Lifestyle & Business Coach @MermaidMethodOfficial

Eco-Friendly Products and Apparel @MerBabeCollective

Stronglifting Athlete @TheGluteSquad