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✨ Fitness Tip ✨ When doing pressing exercises

✨ Fitness Tip ✨

When doing pressing exercises with dumbbells, use a neutral grip hand position. Every time a barbell is used for pressing exercises the hand has to be in the pronated position. To prevent overuse injuries, encourage a healthy shoulder joint, and break through strength plateaus periodically changing the type of grip and grip width should be included in an exercise program.

The benefit of the neutral grip is that the glenohumeral joint in a more favorable shoulder position and facilitates a greater range of motion.

Terminology:
💪🏻 Pronated: palms down
💪🏻 Neutral: palms face the body
💪🏻 Supinated: palms face up

Motivation: At some point we all will lack motiva

Motivation:

At some point we all will lack motivation in some area of life. It could be nutrition, maybe exercise, getting a work project done, the list goes on and on.

A interesting study from British journal of human psychology conducted on motivation showed that it was not motivation individuals lacked, but a specific plan / intention.

The study took 3 groups.

Group 1 control: received simple instruction to self track how often they exercised over a month.

Group 2 motivation: Received a education lecture and motivation talk on the importance of a healthy lifestyle. Then were told to self tracks how often they exercised.

Group 3 Intention: received education lecture same as group 2. With one difference being they had to write down a specific plan on what days & times & place they were going to exercise.

The results
Group 1: control: 38% exercised
Group 2: motivation: 35% exercised 🤷‍♂️
Group 3: Intention: 91% exercised

Its not motivation most people lack, its is a clear plan, strategy, & accountability to start. Intention to get the task done is key.

Everyday there is a battle between receiving a delayed reward, and immediate gratification. For example a doughnut 🍩 now will be pleasing immediately. That same doughnut eaten repeatedly can have negative effects on metabolic health in the long run (delayed effect). Or exercise now (no immediate reward), but in the long term better body composition, health, and vitality (delayed effect).

If you want to see where you will be in the future, look no further than the habits of today. The individuals in the study with no plan, defaulted to immediate gratification versus delayed results. Without a plan or map the odds that you arrive at your destination are slim.

This study provides great information for anyone to start! Come in and we will help you Map 🗺 out a plan for your goals!👊💪

Foundational Supplements part 3: Magnesium Magnes

Foundational Supplements part 3:
Magnesium

Magnesium is involved in over 300 enzymatic reactions in the body, is the mineral of insulin sensitivity, and is included as a foundational supplement because of its wide ranging benefits.
For example, magnesium helps regulate biochemical reactions for energy production, protein synthesis, muscle nerve function, blood glucose control, blood pressure regulation, and oxidative phosphorylation. It is also a mineral involved in alkalinization - the more alkaline the body, helps to dampen the negative effect of cortisol.

There are different forms of magnesium, each with their own benefits of usage.

Magnesium malate: energy (ATP) production

Magnesium glycinate: helps to improve sleep. Good for stressed or high anxiety individuals

Magnesium threonate: crosses the blood brain barrier. Used for depression and memory loss due to age

Magnesium citrate: laxative effects

Magnesium taurate: helps regulate blood sugar and blood pressure

Magnesium orotate: good for heart health and can help lower cortisol

*This is not a comprehensive list. These are the most commonly used.

Be sure to use a chelated magnesium for optimal absorption. For example magnesium oxide which is commonly used has a absorption rate of only 4%. Look for the TRAACS certification by Albion laboratories. This certification means the mineral has been tested and validated to have the amino acid chelates in question.

Supplementation Guide:

320 mg per day for women and 420 mg per day for men is appropriate for maintenance.

If magnesium deficient more may be necessary to raise levels to sufficiency before using maintenance dosage.

Foundational Supplements: 3 part series Multi vit

Foundational Supplements: 3 part series

Multi vitamin

The American Dietetic Association (ADA) has stated that consuming a wide variety of foods is the optimal strategy from health promotion and limiting chronic disease. Upon analysis of 70 self-reported diets from sedentary to athlete participants, NONE met the RDA of 100% for vitamins and minerals from food alone (Misner, 2006).

The US Department of Agriculture came to the same conclusion when looking at the typical American diet: the average American diet did not meet the RDA for any micronutrient. For example, less than a third of the population met the RDA for niacin, phosphorus, riboflavin, selenium, thiamin, and vitamin B12, and copper. These nutrients have functions ranging from cardiovascular health, metabolism, nerve signalling, the immune system...the list continues.

The multivitamin is part of the foundational supplements because there is not a single micronutrient that does its job alone. A multivitamin is needed to aid in detoxification (occurs in the liver) and females need to take a multivitamin for the Vitamin B6 to help metabolize estrogen. Individuals who have dietary restrictions, such as vegan, keto, gluten free, dairy free are missing certain micronutrients that the body still needs. Travel, training volume, disrupted digestive health, frequent NSAID use all necessitate the need for a multivitamin supplement.

A healthy diet consisting of lean protein, healthy fats, fruits and vegetables (carbohydrates) is the pillar of the nutritional component of health. Supplements close the gap and gives the body all of the tools to function optimally.

Misner, B. Food alone may not provide sufficient micronutrients for preventing deficiency. J Int Soc Sports Nutr. 2006; 3(1): 51–55.

Foundational Supplements: 3 part series Multi vit

Foundational Supplements: 3 part series

Multi vitamin

Fish oil

For overall health, a quality fish oil supplement is a necessity. Fish oil acts on ALL cells facilitating improved cell signaling, reducing inflammation, increasing anabolic stimuli from exercise, and improving insulin sensitivity.

Fish oil helps to turn on lipolytic genes (fat burning) and turn off lipogenic genes. It helps to lower cortisol, increases the body’s use of fat for fuel, helps heal the gut, DHA has antibacterial properties, and increases brain function. Cardiovascular indices are improved by reducing risk of coronary artery disease and mortality.

The Western diet is high in inflammatory foods, consuming high amounts of processed foods that include vegetable oils. The optimal ratio of omega-6 to omega-3 ratio is 4:1. The typical ratio nowaday is 16:1. Reducing the intake of processed foods, eat foods naturally containing omega-3’s, and supplementing with fish oil can help balance your ratio of omega-6 to omega-3. One easy test to see if you are imbalanced in omegas is if the skin does not easily pull away from the body. Healthy skin tissue is supple & elastic easily pulling away from any site. Inflamed skin is dense, hard to pull, painful to pull, & turns red very quickly when pulled.

Supplementation guide:

To combat high inflammation: choose a fish oil of high concentration in EPA

For brain / cognition health: choose a fish oil of high concentration in DHA

For body composition: choose a fish oil with EPA and DHA with a 3:2 ratio

Exercise and the immune system “Acute exercise

Exercise and the immune system

“Acute exercise is now viewed as an important immune system adjuvant to stimulate the ongoing exchange of leukocytes between the circulation and tissues.”

The immune system, comprised of organs, tissues, cellular components, and macromolecules is the body’s defense mechanism to bacteria, viruses, and endogenous agents (I.e. tumor cells). The body has both innate and adaptive systems that overlap and work together in a coordinated fashion. Over the last century the impact of exercise on the immune system has been studied and has shown to be very responsive to exercise by reflection of the degree of stress imposed by the workload.

Exercise positively affects a group of proteins secreted by the immune system that mediate, coordinate, and regulate cellular communication between immune system cells.

Studies have shown when moderate exercise is completed on a near-daily basis, the incidence and duration of upper respiratory tract infections (URTI) lowered by 40-50%, exceeding the levels reported for medications and supplements.

(Nieman, D. and Wentz, L. The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science. (2019) 201-217.)

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