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It's National Men's Health Week!

Dr. Rick Kattouf II

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National Men's Health week is June 13-19th 2016! When it comes to our health, nutrition and fitness, let's focus on taking action and being proactive (and not reactive). There are a number of steps that men (and women) can take in order to take charge of their own personal health, fitness, nutrition and well being.



 Sleep is one of the key factors to success. Whether an individual is looking to lose 100+ pounds of body fat, improve as a professional/elite athlete or somewhere in between, getting 7-8 hours of sleep per night is a signature piece to the puzzle. According to the National Heart, Lung and Blood Institute, getting enough sleep can help protect your mental health, physical health, quality of life and safety. There are some great sleep trackers on the market. Having a tracker like this allows you to be proactive with your sleep habits and allows you to monitor things such as deep sleep, light sleep and resting heart rate each night.



Quitting smoking can help to lower the risk of heart disease, cancer, lung disease and other smoking-related health issues. According to the CDC, cigarette smoking harms nearly every organ of the body, causes many diseases and reduces the health of smokers in general.


Let's Work(out):

It's time to roll up those sleeves, put on that hardhat, grab that lunch pail and let's go workout. Consistent and frequent workouts (a few hours each week) are another key piece to the puzzle. A nice mix of aerobic activity and strength exercises is ideal. This is what makes the 9Round workout so valuable. Not only will you get a good quality workout, but also you will be sure to workout smart (working out smarter, not harder, is the key to success). During your 9Round workout you will have a number of strength exercises throughout your 30 minute workout and by using the 9Round heart rate training system, you can ensure that you are working out smart by hitting the green and yellow heart rate zones during your entire workout.


Tame Stress:

According to the CDC, sometimes stress can be good. However it can be harmful when it is severe enough to make you feel overwhelmed and out of control. Take care of yourself. Avoid drugs and alcohol. Find support. Connect socially. Stay active.


Be Proactive With Your Health:

 Visit your physician regularly for checkups. There are many diseases and medical conditions that may not have signs or symptoms; therefore, regular checkups can identify the early onset of certain conditions before they become a problem. For example, there is a reason that hypertension (high blood pressure) is referred to as the "silent killer." Untreated hypertension can significantly increase the risk of heart disease and stroke. In addition, untreated hypertension can lead to Hypertensive Retinopathy, which can lead to vision loss.


Eat Right:

 All too often we hear "eat healthy"; eating healthy is not the key to success, rather, eating right is the key to success and these are two completely different worlds. Eating right consists of three main factors:

  • Fuel frequency
  • Fuel timing
  • Macronutrient balance


When it comes to the fuel frequency and timing, this means we want to fuel the body right away upon awakening and then every 2.5-3.5 hours thereafter all throughout the day. In terms of the macronutrient balance, our goal is to have each meal properly balanced with the right amount of carbohydrate-protein-fat (40-65% calories from carbohydrate, 15-30% protein, 15-30% fat).


When we put these three key principles together, we ensure that the body and brain is being properly fueled. By eating right, we help to stabilize blood sugar, insulin and serotonin levels. This will lead to high and stable energy levels all throughout the day. In addition, this will help to prevent blood sugar spikes and blood sugar drops. And, when we fuel the body properly, we can significantly diminish if not completely eliminate food cravings.


9Round Nutrition helps take the thinking out of this process for you. Each meal and snack on your 9Round Nutrition meal plan is properly balanced with the right amount of carbohydrate-protein-fat. And, when 9Round Nutrition is followed properly, fuel frequency and timing will be spot-on, each and every day.


Let's continue to be proactive with our health, fitness and nutrition. National Men's Health Week is a nice reminder. We want to use this week as a great springboard for our lifelong health & fitness journey so that we can achieve meaningful and sustainable results for a lifetime!




Dr. Rick Kattouf II

2x Best-Selling Author

9Round Nutrition Coach

Named One of America’s PremierExperts® in Nutrition & Fitness

Named One Of The World Fitness Elite® Trainers Of The Year



2x Best-Selling Author and Fitness & Nutrition expert Dr. Rick Kattouf has been named one of America’s PremierExperts® and one of the World Fitness Elite™ Trainers of the Year. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf, Inc., CEO/Founder of TeamKattouf Nutrition LLC, Creator of TeamKattouf Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury Fitness™ workout app, 9Round Nutrition Coach Sports Nutrition Specialist, ITCA Triathlon Coach, MMA Conditioning Coach, Food Psychology Coach, Wellness and Nutrition Consultant, Sports Nutrition Consultant, Heart Rate Performance Specialist, Entrepreneur and Inspirational Speaker.