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Pre-Workout Nutrition: Avoid eating immediately b

Pre-Workout Nutrition:

Avoid eating immediately before exercise to save yourself from a nauseating workout. On average for a full meal allow yourself 90mins prior to exercise. During exercise, blood is shunted to muscles due to the increased demand of exercise, leaving less blood for digestion.

Pre-workout nutrition should leave you ready for a workout without having gut issues. Carbs are useful to fuel performance, however if fat loss is your goal, consuming protein and fat is a better option.

Avoid these foods prior to training:

Sports drinks that are high in sugar, fructose, maltodextrin. An electrolyte supplement is appropriate if the type of exercise will cause a high sweat rate.

Instead try the following simple pre workout fuel sources.

Nuts or nut butter- healthy fats and do not contain other compounds that are difficult to digest.

Banana slices- packed w/ simple carbs, natural sugars and potassium.

Lean protein sources: meat / fish / Greek yogurt (if lactose does not cause you problems).

Steamed vegetables in small portions: the fiber in veggies helps with digestion; however avoid if there is discomfort during training.

Scrambled eggs- healthy protein, and if you include the yolk, you get all 8 essential amino acids, those boost muscle building and recovery.

#trainvive #dallas #fitness

The power of magnesium: Epsom Salt Baths: When a

The power of magnesium:

Epsom Salt Baths:

When added to water, Epsom salts break down into magnesium and sulfate. While there is a lack of in-depth research into the positive effects of Epsom salts, it is believed that by taking a bath with Epsom salts, you are able to absorb the magnesium and sulfate through the pores of your skin. Magnesium increases relaxation, reduces inflammation and aids in muscle and nerve function in the body while sulfate helps with recovery and detoxification.

Prolonged soaking in Epsom salts has shown positive results in some small studies including the ability to raise blood magnesium concentrations, relax muscles, repair muscle damage, decrease swelling and inflammation and speed up recovery. Epsom salts are commonly used for the following reasons:

- Arthritis Pain and Swelling
- Bruises and Sprains
- Fibromyalgia
- Insomnia
- Psoriasis
- Sore Muscles

HOW TO TAKE AN EPSOM SALT BATH:

- Add 2-3 cups of Epsom salt to warm (NOT hot) bath water (double the quantity if in a larger tub)
- Soak for at least 15 minutes
- Relax

Epsom salt baths are a great tool to incorporate into your routine for adequate recovery from exercise. Aside from recovery, Epsom salt baths may also decrease stress levels and help insomnia.

#trainvive #dallas #fitness #recovery

Gut health! Fiber: Fiber is known for its aid in

Gut health!
Fiber:

Fiber is known for its aid in digestion and normalizing bowel movements. There are also many other health benefits to fiber such as better appetite control, longer satiety, improved insulin sensitivity and increased gut health. Fiber increases appetite control because it makes you feel full for longer and slows digestion. If digestion is slowed, there will be less of a need to eat more because you won’t be feeling hungry. This helps you stick with your nutrition goals as you will be snacking less throughout the day.

Fiber also slows the digestion of carbohydrates and sugar, decreasing insulin spikes. When insulin spikes, this causes excess glucose to be stored as fat.

Most People do not consume enough fiber into their everyday diet. A Plublished study from Am J Lifestyle Med. 2017 showed only around 5% reached their RDI for fiber which is is 25-38 g per day.

Fiber is found in foods such as:

Fruits:
-apples (3-4 g of fiber)
-oranges (3-4 g)
-raspberries (1 cup=8 g)
-bananas (3-4 g)

Veggies:
-brussel sprouts (1 cup=3-4 g of fiber)
-sweet potato (1 cup=4 g)
-raw carrots (1 cup=3-4 g)

Nuts:
-almonds (1 oz=3.5 g of fiber)
-pistachios (1oz=2.9 g)
-pecans (1oz=2.9 g)

#trainvive #health #nutrition #dallas

Exercise and Growth Hormone The 2 most powerful,

Exercise and Growth Hormone

The 2 most powerful, non-pharmacological ways to increase growth hormone are

Sleep

Exercise

Resistance training shows significant exercise induced growth hormone response, with heavier loads producing a greater response. Studies indicate there is an ‘intensity threshold’ for exercise induced growth hormone response from endurance training. Endurance exercise must be completed for a minimum of 10 minutes above the lactate threshold to produce a growth hormone response. For example, females completed chronic aerobic exercise above their lactate threshold and showed a 2-fold increase in growth hormone secretion in 24-hours. To increase 24-hour growth hormone concentrations, the lactate threshold must be met or growth hormone secretion gradually decreases and the 24-hour concentration is not improved above baseline. Repeated aerobic exercise bouts within a 24-hour period would need to be completed to result in increased growth hormone concentrations.

#trainvive
#dallas #fitness

Sleep: Sleep is crucial for recovery and an import

Sleep:
Sleep is crucial for recovery and an important tenant in the fat loss process. Ideally, you should be falling asleep within 5 minutes of your head hitting the pillow. If not, and you have a hard time falling asleep, your cortisol is too high.

First step: check your caffeine intake. Caffeine has on average a half life of 5 hours. If you had 200 mg of caffeine at 3pm for an afternoon pick me up, then at 8pm there is still 100 mg of caffeine in your system. Depending on the person, it can take up to 10 hours to completely be clear of caffeine. ☕

#sleep #training #fitness #exercise #dallas #dallasfitness

Köhler effect: (Phenomenon that occurs when a per

Köhler effect:
(Phenomenon that occurs when a person works harder as a member of a group than when working alone.)
#CULTURE & #ENVIRONMENT are fundamental 👑 to producing results.

Our signature semi-private personal training structure & design allows someone just starting day one or someone who has been training years to train together. The Programming is individualized to your level plus the extra motivation leads to consistency.

Long-term consistency will always beat short-term intensity. If you are ready to change body composition truly, & optimize health, give us a shout!👊💪

#trainvive
#allhustlenoluck
#dallasfitness

Energy Square | 4925 Greenville Ave Suite #108 | Dallas TX 75206

Email us at: info@trainvive.com

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