There were many important takeaways from this Senate hearing last September including taking responsibility for our own health as individuals, and a delicate balance of freedoms and power for change.

In life, as in Homer’s epic The Odyssey, the journey shapes us. Odysseus didn’t reach Ithaca by waiting for the winds to change—he made things happen despite storms, monsters, and endless challenges. Just like him, if you want to transform your life and health, waiting for the perfect conditions isn’t the answer. You have to own your health journey, starting today. Nutrition: Fuel for Your Epic Voyage The question is always the same: What should I eat? The simple answer is a balance—roughly 33% each of protein, fat, and carbs—consumed in amounts that fuel your body without excess. If you are trying to lose fat, eat slightly fewer calories, and if you are trying to gain muscle, eat slightly more calories (mostly protein). Focus on foods that nourish your mind, body, and spirit with the vitamins and minerals that will make you look and feel your best. But knowing what to eat is only half the battle. Implementing it? That’s where most people falter. Here’s how to stay on course: Actionable Steps: Track Your Food: Knowledge is power. Use an app or notebook to track what you consume. Stay in the range for your macros and calories. This helps you stay accountable and identify what works for your body. Common apps for this include MyFitnessPal and Carbon Prioritize Protein: Aim for your body weight in grams of protein daily. Protein fills you up longer, maintains muscle mass, regulates metabolism, and protects against diseases like diabetes and Alzheimer’s. Eat Real Food: Stick to food that doesn’t need a label—vegetables, fruits, lean meats, and healthy fats. These nourish your body, mind, and soul. Plan Ahead: Take control of your meals by prepping a day in advance. Avoid impulsive choices that derail your nutrition goals. Allow Flexibility: Life’s challenges are like the sirens Odysseus faced. Enjoy a slice of cake occasionally, but don’t let indulgence steer you off course. Aim for 80-85% compliance and you will be set for a lifetime, not just a “diet”. Staying on Course: The trouble comes when you “forget” to log your food, or decide to eat something even though you know it won’t fit in your plan. Quite frankly, suck it up. Learn to eat foods you don’t eat normally and how to fit in the ones you like. It takes time and effort but you can make it happen. If you want personalized guidance, feel free to reach out. Together, we’ll chart your path to success. Exercise: Strength for Your Journey Finding time to exercise is one of the greatest struggles. The common excuse? “I don’t have time.” Well, neither did Odysseus—but he faced his battles regardless. You, too, can own your journey and make it happen. No Excuses Approach: Commit to a Class or Workout Time: Show up for a month at the time you choose. CrossFit Odyssey offers 7 classes per day to choose from. If it’s still unbearable after 30 days, explore a different time. If you’re not a morning person, become one by showing up. Sneak in Mini-Workouts: Set an hourly alarm and do 10 each of push-ups, sit-ups, back extensions, squats, lunges, and burpees. You’ll feel energized and stronger over time. Strength Training: Lift heavy weights to improve muscle mass and bone density. Staying strong reduces the risk of life-threatening conditions. Cardio Counts: Elevate your heart rate by running, biking, or even doing jumping jacks, or, even better, burpees! A strong heart and lungs keep you resilient through life’s storms. Feeling awkward doing burpees at work? Just remember—you’ll look a lot funnier struggling to fit into jeans or lying in a hospital bed. Choose wisely. Own your journey. The Rest of Your Life: Own Your Choices Life will always throw challenges your way—unexpected traffic, sick kids, or a stubborn dog getting into the trash. These are just excuses if you let them be. When something truly matters, you find a way to prepare ahead of time and make it happen. Think about it: If you were heading on an incredible vacation, would any of those setbacks stop you? Absolutely not. So why let them derail your health journey? Daily Non-Negotiables: Make Your Bed: Start your day with a win. Stay Hydrated: Water fuels your body and brain. Exercise: Even a short workout makes a difference. Plan and Execute Nutrition: Don’t leave it to chance. Remember, the journey toward health and strength is long and often thankless. Results take time—losing weight the right way – just half a pound per week – can feel agonizing. We all want to look good and be attractive, but for most of us that’s not a good enough reason to keep us focused. Our basic health is another good reason, but it’s hard to see results from NOT getting sick. You just feel normal. However, it is very apparent for people who do not take care of their health. They get sick often because they fail to do the work to feel good. But like Odysseus sailing for years to reach Ithaca, perseverance pays off. Trust the process. Take Charge: Make It Happen Your life, your health, your future, and your Odyssey—it all starts with you. No government, fitness app, or magic pill will do the work for you. Odysseus had to fight for every inch of his journey home, and so will you. But with courage, commitment, and consistent action, you’ll build a life that is strong, healthy, and fulfilling. And we are here to help you make it happen.  You are the hero of your own epic. No more excuses. Get up, get moving, write your story, and make it happen.

One of the interesting things about the recovery process is watching the data change on my Whoop strap. As many of you know, I have been a Whoop user since 2017. Over the years I have amassed a treasure trove of data. But I have never tracked it during a surgical intervention like this. Of course, I have never had surgery like this either. The data the Whoop provides has been invaluable to my progress as an athlete. One critical point is resting heart rate. In general, a lower resting heart rate indicates better fitness. A low resting heart rate indicates a strong heart muscle that can pump more blood with every beat, so it can beat less. Resting heart rate is measured at the end of your sleep cycle when your body is in its most restful state. Before surgery, my RHR was 45. In the month after surgery, it went to 54. In the second month, it went down to 51, and last week it went down to 50 with 4 days in a row under 50. This is the power of training and most particularly zone 2 training. Currently, I am doing 5 days of zone 2 work varying between 30 and 45 minutes using either the rower or the Echo bike. Without the data, I would not know any of this. How important are those 5 or 10 beats? I have no answer to that question, but I know that having a low resting heart rate is essential to cardiovascular health and thus, my overall health. When my RHR is consistently below 50 BPM I can begin to cut down the Zone 2 training and ramp up more high-intensity work. Having a low RHR allows my heart to be more efficient at higher rates. That’s a big win across the board. John Mariotti www.sunday-stories.blogspot.com  www.crossfitodyssey.com 775-338-2412

As we navigate the dawn of a new presidential administration, conversations around health and disease prevention have taken center stage. Regardless of how you voted or where your political beliefs lie, one undeniable truth unites us: America, despite being one of the wealthiest nations, is grappling with significant health challenges. From systemic issues in our FDA, insurance companies, and pharmaceutical industries to the way medical schools and hospitals prioritize profit over wellness, the problems are vast and complex. Yet, amid all these factors, there is one critical element we can control—ourselves. It is up to us to take charge of our health and America’s Future. Start with the Basics: Nutrition We can begin taking charge of our health with what we put into our bodies. While countless diets promise quick fixes, the key to lasting wellness lies in finding a sustainable approach tailored to you. Here’s how to simplify the process and focus on the essentials: Track Your Food – Knowledge is power. Monitoring what you eat helps you understand your habits and make informed choices. Tracking doesn’t have to be forever—just long enough to determine what works for your goals. Prioritize Protein – Protein isn’t just for bodybuilders. It’s essential for maintaining muscle mass, (which is even more important as we age) regulating metabolism, and reducing the risk of diseases like diabetes, Alzheimer’s, and cancer. Aim for a daily intake of protein in grams that matches your body weight (e.g., 150g if you weigh 150 lbs). Balance Carbs and Fats – Carbohydrates fuel your energy, and healthy fats support hormone regulation, skin health, and hair growth. Find a balance that fits your caloric needs and supports your lifestyle. (These are very important for menopausal women!) Choose Real Foods – Focus on whole, minimally processed foods—fruits, vegetables, lean proteins, and healthy fats. Skip the ingredient lists and go straight to nature’s bounty. Allow for Flexibility – Life is meant to be enjoyed. Have a slice of cake on your birthday or an ice cream cone with your kids. The goal is balance, not perfection. Strength in Motion: Exercise The next step to taking charge of our health is exercise. Movement is life, and regular exercise is the cornerstone of a healthy, fulfilling existence. Lift Heavy – Building muscle isn’t just about aesthetics; it’s about independence. Muscle holds our bodies up, makes us capable of doing the things we love to do and helps regulate our metabolism. It also makes us look amazing! Strength training also improves improves bone density, which is a major issue for women over age 50. According to Dr. Peter Attia , “If we were to stack up the hazard ratio for all-cause mortality, being weak, relative to being strong is about a 250% increase in death (compared to hypertension at 20%, Type 2 Diabetes at 30% and smoking at 50%).” Strengthen Your Heart and Lungs – Cardio exercise enhances your VO₂ max—the measure of how efficiently your body uses oxygen. Increasing this capacity reduces mortality risk by up to 400%. Walk, run, swim, bike—just move! Don’t Miss the Forest for the Trees Recently, debates in the Senate over red dyes and food chemicals have taken the spotlight. While these discussions are valid, they distract from the bigger issue: America’s addiction to highly processed junk food. The problem isn’t the occasional treat; it’s the consistent reliance on empty calories. Similarly, debates over whether to prioritize cardio or strength training miss the point: you need both. There’s no excuse not to move your body. If you’re short on time, wake up earlier. If you lack resources, explore free online workouts or go for a walk. The beauty of living in America is that we GET to exercise freely because it’s our right and privilege. Your Role in America’s Health Odyssey America’s strength lies in its people. Just as Odysseus relied on his cunning and resilience to overcome trials, so must we embrace our power to shape our own lives, and thereby our country. Reforming the healthcare system, FDA, and insurance companies is critical, but real change begins with us. Every time you make a healthy choice—what you eat, how you move—you’re contributing to a healthier nation. Our government is of the people, by the people, and for the people. That means YOU are the foundation of this democracy. You are in charge of your body, your decisions, and your impact. Start with yourself, and together, we can build a healthier, stronger America. The Takeaway As a new administration takes the helm, let’s seize this moment to refocus—not just on systemic reforms, but on personal accountability. Like Odysseus, we are on a journey filled with trials and triumphs. Each step we take toward better health strengthens not only our own lives but also the fabric of our nation. So ask yourself: What will your legacy be? Will you take the helm of your personal health and steer our nation toward a brighter future? The choice is yours. Your journey starts now. If you would like some help with your Journey, please contact us here at CrossFit Odyssey. 

That’s right…exercise hygiene. What? Should exercise be like your other hygiene habits? Is exercise now a habit like brushing your teeth, showering, or changing your underwear? Speaking for myself, exercise is a habit. When I don’t exercise my day is incomplete. How would you feel if you didn’t brush your teeth today? What if you didn’t brush for a week? A month? A year? I suspect we all know people who have not moved with intention for a very long time. We are humans. We are designed to move. Ancient humans moved a lot. They didn’t need to set apart movement or exercise from the rest of their activities. Today we need to plan our movement. We have transitioned from lots of movement and physical exertion to minimizing our movement and avoiding physical exertion. This transition is being proven to be hazardous to our health. Although it may have increased our life span, the cost of not moving has far outweighed the benefits of modern comforts. Diabetes and obesity are rampant, immunocompromised conditions are common, and neurodegenerative diseases all compromise our quality of life as we age. One of the answers to solving this problem is exercise or intentional movement. Changing our attitudes toward exercise needs to shift from something we do when we have time or energy to something like brushing our teeth. This shift will increase your likely health span outcome. How are you going to create an environment where exercise becomes part and parcel of your existence? How will you ensure that movement is as important as eating is to your existence? This is going to require a shift in your thinking and a reordering of your priorities. Exercise or intentional movement needs to become part of your daily life. Movement is medicine.   John Mariotti www.sunday-stories.blogspot.com  www.crossfitodyssey.com     775-338-2412  

In today’s world, where quick fixes are more accessible than ever, it’s time to have an honest conversation about a sensitive health topic: weight loss medications like semaglutide. Recently, a friend confided in me saying, “I don’t even want to tell you this because you’ll get mad at me, but I am taking semaglutide to shed those last stubborn pounds during menopause.” First, let me make this clear: This is YOUR journey and it is not my place to judge any of it. This is your Odyssey and only you can chart the course that feels right for your health and happiness. I understand the desire to shed those pounds more than most – I spend countless hours inside the gym working hard, and menopause weight gain is still a reality I face. It sucks. I get it. Taking action to feel better in your own skin isn’t inherently wrong. However, before embracing this path let’s look at the pros and cons and how to take the best care of your body (and mind) for the best future in your Odyssey. The Cost of Rapid Weight Loss with Medication: What Your Body Endures Weight loss isn’t just a numbers game – it’s a conversation your body is having with itself. When you lose weight quickly, your body can interpret it as a survival threat. The result? Your body diverts vital nutrients away from areas like your skin and hair to support essential functions. This is why rapid weight loss often leaves people with thinning, crepey skin and hair falling out.

It’s that time of year when many of us turn a critical eye toward our nutrition. Let’s be honest, holidays are when it is too easy to self-indulge in all available food and drink. Normally you may not have a problem resisting temptation but often it’s too much. Your willpower is like a muscle. If you keep overusing it, eventually it will fail. The other day we were talking about calories and weight. It turns out that it takes 3500 calories to equal 1 pound of fat. So, if you eat 100 calories more than you need, or less than you need for 30 days you will gain or lose 1 pound of fat. It’s simple when you distill that down. Now you will need to be consistent over the 30 days. Most of us do very well during the week and not so well during the weekend. The not-so-good will wreck all the good you did during the week. The real problem? Where are these 100 calories to be added or lost? If you don’t know, that is the problem. You don’t know because you are not measuring and tracking your food and drink intake. How many calories are in the chicken wings I just ate? How many are there in that beer? If you don’t know there is no way you can eat more or less. It is that simple. The bottom line is this: If you aren’t measuring it, you can’t manage it. This is true of almost anything but especially food. Gain or lose, you must track and measure your intake. Anything less is a recipe for failure.   John Mariotti www.sunday-stories.blogspot.com www.crossfitodyssey.com 775-338-2412            

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