Function and Fitness Blog
Function and Fitness Blog
Coach Jess
5:00 AM

FUNction and FITness' REAL CHANGE Nutrition Coaching Program

I'm so excited to announce that we are launching a new nutrition coaching service at FUNction and FITness! 

Are you ready for real and lasting change? Rather than giving you a meal plan and sending you on you’re way, let’s get to the bottom of why you keep returning to “day 1.”


A weight loss program built around YOU!

Weekly accountability check-ins with a Precision Nutrition Certified Coach.

* We know accountability is the number one reason people are successful. We’ll

check in with you in whatever way works for your schedule - either by phone,

email, or in person meeting. We have to make this work for you!

6 weeks to as long as you need.

* We ask that you give us a 6-week minimum because Rome wasn’t built in a day.

3 (if wanted) InBody assessments performed Bi-weekly.

* We want to track measurable changes. That’s often done with numbers - aka

hopping on the scale. BUT this is not a requirement. If you want to go off of how

your jeans fit, then let’s do it that way.

HOW it’s different:

Rather than giving you a meal plan you'll never actually follow, we'll look at addressing the real reasons why you haven't lost weight or why you're on the yo-yo diet routine.

We’ll take a look at the food and exercise habits you already have and build from there. Yes, you'll need to change some habits and yes, it will be difficult, but you have to do what you've never done to get the results you've never achieved before.

It’s personalized. We’re going to look at YOU and what your goals are. Maybe that’s gaining muscle, maybe it’s finally achieving a responsible relationship with food, and maybe it’s just to look awesome in your skinny jeans. We’ll base your plan on what you want.


Because you’ve been stuck in a loop of weight loss to weight gain and are tired of it.

Let’s actually get to the root of the problem so we can make some real and actual changes that will carry over for the rest of your life. This is the challenge to end all challenges!

Contact the gym for more details on how to get started! 

2833 Honolulu Avenue
Verdugo City, CA 91046
(818) 369 - 7775

Coach Jess
5:00 AM

The Scale Mistake

Well, I did it. The same mistake I tell my clients not to: I got on the scale, looked at that number, and then I let that number define me for an instant before considering what that number even means.

And bottom line: it means nothing.

Unless you have a scale that runs an electromagnetic pulse through your body to measure the water in your muscles and fat, the number that appears on that screen means absolutely nothing. It’s a fact I forgot.

I think most of us have an ideal scale number. We know that at “X” weight we will feel and look our best. For most, it’s a number that was programmed years ago and remains stuck in our minds. With the invention of scales like our InBody body composition measuring machine, we’re now able to see what our body composition is. Body composition is exactly what it sounds like – what amounts of fat, water, muscle, etc… our bodies are made up of.

For women aged 35-55 years, the suggestion for body fat percentage is to be between 23-38%

For men aged 35-55 years, the suggestion for body fat percentage is to be between 10-25%

I encourage you to make your new goal “number,” or rather “numbers” based on your body composition because these relate more to body health than the number on a traditional scale.

Additionally, it’s important that you also evaluate how you feel. Do you have energy to get you through your day OR do you hit a slump mid-afternoon? Can you lift your groceries into the car OR do you struggle even lifting a bottle of water? There are a number of other ways to measure your fitness and I encourage you (and “you” also includes me) to take a look at those “definers” over the number on that scale.


Coach Jess
5:00 AM

Should I "Sweat it out?" #fluseason

We’re entering flu season and that means one thing. Well, actually it means a lot of things. But the thing I’m talking about is the question of “Should I exercise when I’m sick?” For personal reasons (and for the sake of your fellow gym-members) I’m going to say “NO!” Ideally, we don’t want any germs spreading around the gym. If that doesn’t have you convinced, get ready for some convincing.

“Sweating it out” is something that has crossed all of our minds. And it makes sense. And truth be told, it can actually boost your immunity. In this instance, it’s important to define a difference between “working out” and “getting physical activity”.

Work Out
When you “work out” you’re breathing heavily, sweating, and experiencing a slight level of discomfort. This hard work awakens a stress response. Healthy bodies then adapt to this stress. This is what makes us stronger (and helps us fit in our jeans a little better). Add sickness to this “work out” stress and it might be more than your immune system can handle.

Getting Physical Activity
So now for “getting physical activity”. Let’s clarify the activity that would fall under this category. This list includes low intensity activities like walking, riding a bike, or gardening.

This type of activity has been shown to boost immunity and can help you recover faster because there isn’t an intense stress on your immune system.

It’s important to add this caveat – if walking feels like a heavy work out to you, 1. We need to talk ASAP, but 2. think about how your body would perceive the activity stress-wise.

Let your symptoms be your guide and just remember this: the gym will ALWAYS be there when you get back to feeling 100% again!

Coach Jess
5:00 AM

Why Does Exercise Sometimes Taste Like Blood?

I was recently asked why exercising can sometimes cause a metallic or blood-like taste in your mouth. Seeing as I’d never experienced this myself (and since the question asker is NOT a vampire) I thought I’d get to the bottom of the question.

I’m not the only one to get the question. As Ryan Dirks, a physician assistant and director of team medicine at South Sound sports medicine clinic in Auburn, Washington explains, “There’s not always a simple answer – truthfully, we don’t always know why it happens.”

Luckily, there are some theories that might explain it. It could be because you are sucking in cold or dry air that causes inflammation and tiny cracks in the lining of the nose and throat. It could also be because of the increased pressure on the lungs the red blood cells in a person’s lungs can leak into air sacs and cause that taste. Luckily, this isn’t something to worry about, according to Gerald Zavorsky, PhD and associate professor of heath and sport sciences at the University of Louisville. Zavorsky’s research also suggests another reason: mild pulmonary edema caused when fluid leaks between the space between air sacs and capillaries.

While the exact cause isn’t known, based on what these experts have studied, it’s not something to worry about. But if you’ve coughed up blood or are having issues breathing you might want to see a doctor to rule out any major health issues.

Coach Jess
5:00 AM

“… but I have kids.”

Okay, I just became a new mom, so I’m not going to act like I know everything. In fact, I’m giving you full allowance to turn to me 10 years from now and utter those dreaded words: “I told you so.”

That being said, I’m going to address a statement (ahem, excuse) I hear pretty often: “but I have kids.” For some reason, we’ve allowed our children to take our healthy eating goals hostage. Sure, you would LOVE to get rid of all the unhealthy things in your kitchen but then what would the kids eat?

Could it be that they might actually eat something that’s nutritionally beneficial to them?

I grew up in a household that favored unhealthy foods. Most nights, before I headed to my gymnastics practice I would have McDonald's. Sometimes, that’s McDonald’s Happy Meal would be substituted with Carl’s Jr. or a microwaveable Kid Cuisine Meal. Snacks were cereal, slices of Kraft American Cheese, and Laura Scudder’s Peanut Butter sandwiches. All delicious, but nutritionally void. I don’t fault my parents for these choices. They simply didn’t know or just didn’t realize how unhealthy these items were. And even if they did know, I’m sure they were just trying to make sure I was fed.

That being said, I’m hoping to do better for my kid.

I can hear it now, the “oh, just you wait.” Yes, my son is far from being able to complain about the food he’s getting now. And no, I haven’t yet had to bribe him with food to get him to behave but I’m hoping that in addition to working through those things (with healthy options) I’ll also be able to encourage the following habits:
  • Knowing what healthy food is.
  • Choosing healthy options.
  • Teaching kids about where their food comes from.
  • Teaching kids about how their food gets to them.
  • Encouraging eating until full (and not just to finish a plate).
  • Understanding TRUE portion size.
  • Getting them involved in meal prep.
  • Finding different ways to get “5 servings of fruit and vegetables” every day.
  • Being a role model myself (perhaps the hardest one on the list)
Perhaps the hardest thing in enforcing these habits is/will be consistency, but I’m finding that’s basically a lynchpin of parenthood… and for healthy eating in general. 

So feel free to bookmark this blog and ask me about it 10 years from now. Fingers crossed I've held true to these words and "...but I have kids" hasn't interrupted my kitchen.