The program we’re starting on Monday March 25 is 10 weeks long and is focused on muscle hypertrophy and hitting a new 8 rep max in the big 3. We’ll have a very wide variety of movements, but they’ll all be driven towards being better at the big 3. Morgan, Cason and Corey designed the program.
Weeks 1 and 2 will be sets of 12. Weeks 3 and 4 will be sets of 10. Weeks 5 and 6 will be sets of 8. Week 7 will be a deload week. Weeks 8 and 9 will be sets of 6. Week 10 will be a test week. To help focus over the 10 weeks, a goal for that big test would be useful. You could either think of a 1RM you’d like to hit and work from there, or think of your best 8RM and try to beat that. Neither of them is wrong. If you’re someone that excels at reps, then thinking about a 1RM and working backwards wouldn’t be as useful. If you have an 8RM but it’s not recent, then that wouldn’t be that useful either. To calculate your 8RM off a projected/goal 1RM just multiply your goal 1RM by .8. So if you want to end this program with the potential to bench 300 you’d multiply 300 by .8 and have an end goal of hitting 240 for 8 reps. An alternate way to work would be to know that you can hit 225 for 8 currently and want to drive that number up to 235 over the next 10 weeks. Due to the wide variety of exercises we’ll be using over the next 10 weeks, we’ll use both an RPE and an estimated percentage of 1RM for you to use. If it’s a squat based variation, you’d base it off of your best squat. If it’s a DL variation you’d base it off of your best DL. If we say 60% for your Wide Grip Bench with a 3 second eccentric, I do not expect you to know what your 1RM is for a 3 second eccentric on a Wide Grip Bench. These recommendations will vary a good bit, so for most exercises, think of them as an RPE 8. If you are doing an exercise that focuses on one of your weak points, you’ll probably need less weight than the estimated percent, if it’s a strong point more. The weight should be challenging, but you shouldn’t be missing reps. Further, the accessory work matters in this program, so you don’t want to be so exhausted by our main exercise that you don’t complete the rest of the work. The workouts will repeat for 2 week cycles, with the second week having an opportunity to do an AMRAP set on the last set of the main lift. Fridays will still be the most challenging cardio day. To add more variety, the days of the week are on a rotating cycle, so if Mondays are a bad day for you or Fridays are often missed, you’ll be missing a variety of things, not the same thing every week.
I am excited to run through this program with all of you. I’m really excited about an opportunity to expose some weaknesses and improve on them. If you have any questions about the program, let me know at firstname.lastname@example.org and don’t forget it’s never too late for YOU to join a gym that does programs instead of random workouts pulled out of thin air.
Protein has many amazingly
beneficial biological effects in the body. Protein is made up of many various
essential and nonessential amino acids, which are the building blocks of all
things. You can think of amino acids as little beads linked together on a necklace,
which makes up protein. These little guys are responsible for the growth and
repair of all tissues, specifically muscle, tendons, cartilage, neurotransmitters,
bones, blood, hair, skin, and nails. Not only is protein responsible for the
above duties in the body, they also help with hormone production and making
enzymes in the body. These guys have serious responsibilities and most people
do not get enough protein through their day to day lives. There are a lot of
various proteins available for consumption, however not all of them are made
There are two main types of
amino acids in the body, Essential Amino acids and Non-Essential Amino Acids.
Essential amino acids we cannot produce in our body, therefore we have to
acquire them from food sources. Non-Essential amino acids are the opposite,
even though they are still very important our bodies can produce them on its
When you are looking for the
best sources to get protein, generally speaking animal sources are best. Why? Because
they all are complete proteins. Complete proteins contain all of the 9
essential amino acids that our body cannot produce by itself. There are many
benefits of plant-based proteins, however they are generally incomplete
proteins, meaning most do not contain all of the 9 essential amino acids like
animal sources. Grass fed, pasture raised, free range and sustainable animal
sourced proteins are always best.
What is Whey protein?
Whey Protein is dairy based
and is a mixture of proteins isolated from whey, which is the liquid part of
milk that separates during cheese production. Milk contains 2 types of
proteins, Casein which makes up 80% of the protein content, and Whey which
makes up 20%. Casein is a slow digesting type of protein, where whey is fast
digesting. After being separated during cheese production, Whey then goes
through several processing steps to become what we see as the popular powdered
whey protein found in supplements.
Benefits of Whey Protein?
Whey Protein is loaded with
all 9 of the essential amino acids required in the body. Of these 9 essential
amino acids they are also really high in BCAA’s (branched chain amino acids,
specifically L-leucine, L-valine, L-isoleucine). Leucine has been shown to be
the most anabolic (growth-promoting) amino acid in the body. (1) Whey protein
is also very high in cysteine which helps boost the cellular anti-oxidant
Whey protein has been shown
to be very effective to assisting in muscle growth around workout times,
before, during or after training. (3,4,5,6)
Whey protein can assist with
weight loss. Protein is the most satiating macronutrient and can control the
regulation of the hormone Ghrelin. Ghrelin is dubbed as the “hunger” hormone,
which promotes the feeling of being hungry. Keeping up your protein intake can
help manage feelings of hunger. One study has shown that eating at least 25% of
your daily calories from protein can cut your cravings up to 60% and may reduce
late night snacking. (7)
If your goal is to lose
weight, whey protein can help with your weight loss as well as preserve muscle.
Besides the benefits of
leaning up, building muscle mass and helping with strength increases, whey
Protein can also assist lowering blood pressure, blood sugar, and reducing
symptoms and stress and depression. (10,11,12,13)
Different Types of Whey Protein:
Whey Concentrate: Generally,
less than 80% of the protein supplement is protein. Contains more lactose, fat,
and lower amounts of protein per volume. If you have a dairy sensitivity, you
may notice symptoms more with this kind of Whey.
Whey Isolate: Over 80% of the
supplement is generally protein. Contains less Lactose, sugar, and fats than
concentrate and contains higher levels of protein. Easier and faster to digest
than concentrate. Less dairy sensitivities than concentrate.
Hydrolysate Whey, or
Hydrolyzed Whey isolate: Similar to Isolate, broken down into smaller fragments
to allow even faster digestion. Higher protein per volume, lower fats, lower
lactose than isolates and concentrates. More expensive to process and
manufacture. Also has a much great affect on triggering insulin over Whey
isolate and Whey concentrate.
How much protein should we eat?
Active lifestyle: 1.6g of protein/1Kg Bodyweight. If
you weigh 75kg (165lbs) multiply 1.6 x 75 =120g
Weight loss: 1.8-2.2g/Kg Bodyweight. Adding more
protein while improving body composition not only helps build more muscle but
also prevents as much muscle loss.
Athletic performance: 2.2-2.5g/Kg bodyweight.
Review of CoreBlend Performance Nutrition’s Elevate Whey
Elevate Whey is a 100% whey isolate. There are no blends
of concentrate, caseins, and other various types of protein. We kept it this
way to cut back on the amount of Lactose (sugar found in dairy) to help prevent
as much sensitivity to the product as well promote fast digestion and fast
We added two digestive enzymes to the mix, Lactase and
Papain. Lactase is an enzyme that breaks down Lactose. It splits the lactose
and helps convert lactose into glucose and galactose (2 other types of sugars).
This helps with digestion, absorption, and sensitivity. Papain is a proteolytic
enzyme that comes from papaya. Papain specifically breaks down amino acids into
smaller strings of proteins which makes absorption easier and faster.
1 serving of Elevate contains 25 grams of high quality
protein, 1.5g of fat, and only 2g of sugar coming in at 130 calories. It also
has a great amino acid profile and contains 5g of BCAA’s, which we touched on
Since Elevate is a 100% isolate, the mixability is
great. If you add 1 scoop of Elevate to 8-12 ounces of water it does not clump
and mixes great.
We may be a bit biased on flavor, but so far we have
gotten great feedback from our customers on taste. We hope that you will be the
next one to give it a try!
It is very common for fad diets to come
and go. Some can be effective if implemented properly while others can be a
complete waste of time. For the diet topic of the week we will examine the
Ketogenic diet and see if it is right for you.
With the rising popularity of the
Ketogenic diet, and especially being a nutrition coach, one of the questions I
have been asked countless times over the years is “What are your thoughts about
First before we get to that answer I
think that understanding the background of the Ketogenic diet is really
important. Even though the Ketogenic diet has recently gained explosive
popularity, it has actually been around for nearly 100 years. In 1921, Rolland
Woodyatt ran trials on the Ketogenic diet to help regulate epilepsy in
children. Keto became popular in the 1920s and 1930s for therapeutic uses until
it was later abandoned due to an increase of drugs to help regulate symptoms.
The ketogenic diet has also been studied to help with other neurological
disorders such as Alzheimer’s disease, ALS, Autism, headaches, Parkinson’s, and
What exactly is the Ketogenic Diet?
The Ketogenic Diet Consists of a macro
nutrient profile of high fat (75% of daily calories), moderate protein (20%),
and extremely low carbohydrates (5%) in which most of them should be from green
and/or cruciferous vegetables with high fiber and low sugar contents.
Essentially, what the Ketogenic diet will do, if adhered to consistently, is it
forces the body to burn fat as its main fuel source in the body.
How does this occur?
When we eat a carbohydrate source, our
body breaks down carbs into glucose, AKA sugar. Even though the brains main
fuel source is glucose, our bodies can effectively operate with extremely low
carbohydrates in the diet. In the body we store carbohydrates in the form of
glycogen. Approximately 75% of our glycogen is stored in our muscle tissue, and
about 25% in the liver. When you implement a Ketogenic diet, our body will
slowly burn through those glycogen stores. Once we run out of glycogen, similar
to the gas in a fuel tank, the liver then turns to stored fat and will convert
fat into fatty acids and ketone bodies which we then use as our main fuel
source. When the body gets into ketosis from low levels of carbohydrates
present in the body, our body then will then circulate fatty acids and ketones
in the blood. This will provide energy for muscles and other various tissues of
the body to operate as needed.
What are the Pros of the ketogenic
When your body enters ketosis, it goes into fat-burning mode, which supports
weight loss. Cutting carbs also causes your body to retain less water, which
can lead to weight loss [2, 4, 6, 7, 9,18].
of the best things about the keto diet is that you won’t feel hungry. Say
goodbye to hunger pangs. The high amount of fats in the keto diet minimizes
carb cravings, provides steady energy for hours, and suppresses appetite [2, 6,18].
show the keto diet can improve “good” cholesterol (HDL) and lower “bad”
cholesterol (LDL). Eating fat increases blood levels of HDL. The higher your
levels of HDL, the lower your risk of heart disease. But that’s not all. Eating
low-carb can also change your LDL cholesterol, altering it from “bad” to
“benign” cholesterol. It does this by turning LDL particles from small (high
risk of heart disease) to large (low risk of heart disease) while also
decreasing the number of LDL particles in the bloodstream [2, 3, 6, 9, 10, 11,18].
risk for heart disease. Reducing carb intake can lower blood triglycerides,
which are fat molecules in the blood. High levels of blood triglycerides can
put you at higher risk for heart disease [3, 4, 6, 7, 9,18].
Reduces insulin levels and
insulin resistance. Studies
show the keto diet can reduce blood sugar and insulin fluctuations due to
reduced carbohydrate consumption. Better insulin control can also help improve
the associated metabolic disorders and symptoms linked to high insulin and
blood sugar [2, 4, 9,18].
Lowers blood pressure. Research shows eating a
low-carb diet can have positive impacts on blood pressure. Hypertension is a
risk factor for many diseases, including heart disease, stroke, and kidney
failure [4, 6, 7, 9,18].
cognitive function. The
keto diet has been used for decades to treat epilepsy in children. And it is
currently being studied for its potential beneficial impacts on other
neurological diseases, such as Alzheimer’s and Parkinson’s [1, 12,18].
mood, mental focus, and sleep. After a few days of cutting carbs, many keto dieters
report feeling more alert, being in better moods, and needing less sleep [12,
energy levels. The
sluggishness and lethargy you feel after a heavy carb-filled meal is due to the
insulin spike and reactive sharp drop in blood sugars. Eating a high-fat
diet provides steady energy and helps you avoid crashes that are associated
with eating a high-carb diet. Additionally, since ketones are the brain’s
preferred source of energy, a ketogenic diet leaves you feeling more alert and
mentally energized without having to supply a steady stream of caloric intake
What are the Cons of Keto?
an adaptation process.
Getting keto adapted can take one to two weeks and the transition can be
uncomfortable for some people. The “Keto Flu” is commonly used to describe
flu-like symptoms associated with the transition process: headaches, fatigue,
nausea, etc. Due to restricted carb intake, your body is not retaining as much
water so loss of electrolytes is common. This can easily be rectified with
taking mineral supplements or exogenous ketones, such as the beta
hydroxybutyrate mineral salts [16,18].
cause irregularity. Dramatically
increasing your fat intake while drastically cutting your carb intake may cause
gastrointestinal issues, ranging from constipation to diarrhea. This is
something that should resolve itself when your body gets fat-adapted
. There is also the potential for nausea, particularly when switching
from a low-fat diet to the ketogenic diet. It can take a while for the gall
bladder, pancreas, and liver to adapt to digesting high amounts of fat [17,18].
or puts restrictive limits on certain food groups. Some people simply don’t
like banning entire food groups, and the keto diet requires you to give up all
forms of sugar (no more candy, ice cream, and donuts), and popular carbs such
as bread, rice, and pasta (no more pizza and burgers). Keto also limits most
fruits due to the fructose content, as well as starchy vegetables such
as potatoes and corn. The good news is that as your body becomes
keto-adapted, your sugar cravings will dramatically fall or disappear
cause high cholesterol for those who are genetically predisposed. While most people will see
their cholesterol fall along with their weight, there are some that may see the
opposite due to the meat-heavy nature of the diet. This is typically a genetic
predisposition and means the keto diet is not right for everyone [11,18].
social gatherings harder. Dining
out at restaurants will require more planning and research due to hidden carbs
on restaurant menus. Attending birthday parties, weddings, and other social
events will require more self-discipline. If you want to drink alcohol,
you’ll have to limit yourself to one or two low-carb drinks. This means dry
wines (the dryer the better!) and unflavored clear liquors, such as vodka, gin,
and tequila. There are a surprisingly number of keto-friendly alcoholic
won’t knock you out of ketosis. For dessert, dark chocolate (at least 70%
cocoa) is okay in moderate amounts. Stick to keto-friendly chocolates that are naturally
sweetened with zero-calorie sweeteners such as stevia and erythritol. You can
have sugar-free candies on occasion, just be aware that the sugar alcohols may
cause digestive discomfort if you have too much. 
What does a ketogenic diet look like?
Since the ketogenic diet is very high in
fat and very low in carbs, you will not be permitted to be eating grains,
processed carbohydrates, sweeteners, most alcohols, etc. Here is a list of
foods that are Keto-Friendly:
Low carb vegetables
Full fat Greek yogurt/cottage cheese
Nuts and seeds
Butter and cream
Unsweetened coffee and teas
The ketogenic diet has been researched
well enough to show many positive benefits of using the diet. The Ketogenic
diet if administered properly and consistently will deliver weight loss results
without question. However, even with there being numerous health benefits of
going Keto, the biggest issue with the diet from my observation is it is very
difficult to stick to consistently and long term. It takes a decent amount of
time to get into ketosis to begin with, and if you have one meal with too many
carbs and sugar you will be immediately kicked out of ketosis, which is one of
the main points of the diet to begin with. There are many things that are
really positive about this diet though. One of the biggest things is it
completely restricts processed foods, refined sugars, and low-quality foods
which is really important. Most people eat too much of these foods to begin
with and by cutting them out your energy will improve, you will most likely
lose body fat, your fitness and performance will increase, and your body will
surely thank you. Generally speaking when dieting, you will certainly have to
make changes. Making too many changes initially however more often than not
leads to failure. From experience, finding a diet that fits more within your
lifestyle as well as a diet that you can adhere to long term is where the real
results come. If Keto is it, excellent. If not, there are also many other
variations of dieting you can implement and be very successful. At the end of
the day, if you eat in a caloric deficit, you will lose weight.
Lastly, for individuals who are focusing
on athletic performance, strength, etc. I highly recommend NOT following a
ketogenic diet. Glycogen is the muscles main fuel source, when we lift weights,
run, and workout we burn through glycogen. When we restrict carbs, we will not
be able to refill the “fuel tank” so to speak. Without adequate levels of
glycogen in the body, performance and endurance can drop dramatically which is
the opposite of what you need as an athlete. Carbohydrates can also trigger the
release of insulin, a powerful hormone secreted by our pancreas. Insulin is a
double-edged sword as it can be very beneficial and also very negative. The
benefit of Insulin for athletic performance are that it acts as a shuttling hormone,
or a taxi for nutrients. As an athlete trying to recover from training and
building new muscle mass utilizing this hormone can be incredibly beneficial.
If you trigger insulin after training from higher levels of carbohydrates,
insulin helps drive amino acids (broken down proteins) into muscle tissues to
help with growth and also drives glucose (sugar) into replenishing glycogen
stores that were used. This not only helps with building new tissues, but also
replenishes glycogen to prepare you for your next training session.
Is Keto right
for you? You decide. Thanks for reading.
People often ask when kids should start lifting weights and that’s a complicated answer that has a lot of variables in it. When should my child start exercising is a really easy question to answer though. The answer is now. There is a misconception that exercising always means lifting weights. Although weights can be a VERY useful tool, the real goal is refining movement and there’s no time where that isn’t useful.
For girls, this is especially true, since they are much more likely to get injured in their lifetime due to poor movement mechanics. It’s not because women are less coordinated or play riskier sports, it’s due to the way their knees connect to their hips.
Due to this Q Angle (see dotted line in the above diagram) being greater in women than in men, they are already prone to having their knees cave in. Women generally have wider hips, as you can see this affects how the knees connect to the hips. This leads to issues with jumping and squatting, but is especially dangerous when they land or decelerate.
This is why the incidence of non-contact ACL injuries is so much greater in women than in men. Without proper practice, it is unlikely to change naturally, so something needs to be done.
Mindful Movement. Have your daughter focus on keeping the knees out while doing squatting, jumping and landing movements. Teaching them the proper position slowly will help it apply to moving faster. These are the basics. These are slow and easily controlled. Start here.
Challenge the Movement. Once you see that she can keep her knees spread on a squat, challenge it with additional weight. A goblet squat is a great option here. Another option is to challenge with bands that are forcing the knees to cave in. This will provide an easy cue to push out and will also strengthen the muscles of the hips that need keep the knees from caving in. This is a suitable progression and mastery here should be seen before it can be reliably put to the test in athletic situations.
Force Absorption. The greatest force your athletic daughter will be forced to deal with isn’t the additional weight of the goblet squat or band tension, it is the force when they are dealing with a quick deceleration. Athletes spend a lot of time practicing running and jumping, but very little time is usually spent on stopping and landing. Work with your daughter on absorbing these forces well on sprints that have a defined stop point with proper deceleration and use box jumps, depth jumps and broad jumps to make sure that as your daughter lands she is landing with her knees in line or outside of her feet.
Or just sign up for our kids class. It’s every day after school at 4 and we’ll work on these things.
Work on these things with your daughter. Help her to stay healthy and happy and strong and injury free. Feel free to email email@example.com with any questions.
We get questions all of the time about our Youth Athletic Development class. I’m going to take this blog to answer some of the questions I get asked most often. I’m calling it an FAQ on YAD.
When is the class? The class is Monday through Friday at 4pm.
How long is the class? The class is one hour.
Is my child old enough for the class? Sure. It’s really less about age and more about attention span. If they have the attention span to do an hour long class then they are old enough to participate. The class is about meeting kids where they are developmentally, so there’s no level that is too basic.
Will this help my child get faster? Absolutely. The class is based around improving athleticism and speed is a big part of that. It’s not the only goal of the class, but in my opinion, doing only speed work would be a disservice. Often the reason for their lack of quickness is their weakness, poor motor control, poor fitness, or poor mobility. As such we need to take a holistic approach and try to improve all of the qualities that affect athleticism.
I think my child should do more speed ladders. You don’t use them enough in your program. That’s not a question. Here’s a YouTube video about how I don’t like the speed ladder. https://www.youtube.com/watch?v=mFwdYto_LTw
What are your qualifications to work with children? I have an undergrad degree in Physical Health Education and am certified to teach PE in the state of Georgia.
I don’t want my child lifting weights. I don’t think they’re ready. Your child won’t lift weights until we feel like it’s appropriate. We challenge different movement patterns and sometimes weight is a way to do it. We also challenge them through additional reps, slow tempo, faster tempo or while focusing on other movements. Based on the research available, there is no reason to worry about a child lifting weights under the supervision of specialists. It does not stunt growth. It does not damage growth plates and often it is easier than bodyweight movements. The forces put on a child during controlled weight lifting (such as found at Core Blend) are much lower than those found in sprinting, jumping, landing, gymnastics movements and sports, so we have no fears in this area. We only want to challenge a child with weights when it is safe and appropriate to do so.
My child is old enough to lift weights. Why isn’t he? We don’t feel like your child’s movement pattern is refined enough to add additional weight yet. We are confident that with additional time and work they will be ready and they will make better progress long term because we were conservative.
I’m worried that we won’t make it right at 4. Will my child be penalized for running late? No of course not. They’ll miss out on one exercise and have an abbreviated warmup, but they’ll get a great workout in.
Do we have to sign up for specific days? No. We need to know how many days a week your child will show up for pricing purposes, but they can show up whichever days are convenient.
Do we have to sign a contract? No. We don’t have contracts.
Do we get a discount for additional family members joining the class? Yes. We have a family discount that applies to classes or personal training.
We’re going to miss a few days, will we lose out on those sessions? No. We will roll them over for you.
Now that Hoffa Massage Therapy is up and running I’ve been able to use Reese as a massage therapist regularly for the last six months. I’ve used him for my clients, for my wife and for myself and I think there are 5 reasons that Reese gives the absolute best massage.
Reese is strong. For some reason I was scared of this part. I don’t know what I was picturing, it’s not like Reese accidentally rips the door off of hinges when he goes to open them, but for some reason I was worried he’d accidentally push too hard and break something. Instead, because he has the strength of 10 men, he just does all of the massage work effortlessly and tirelessly. Where other therapists would need to really lean in, use an elbow, or worse of all just give up on stubborn knots, Reese just kneads his way through them.
Reese is knowledgeable. Reese really knows his stuff when it comes to massage. It was frustrating when he couldn’t go out to dinner for about 8 months while he was studying for massage school, but now his devotion to his study has really paid off for me. He’s incredibly knowledgeable about the human body and is constantly studying to continue making himself better.
Reese is well versed. Reese was a professional athlete for well over a decade and has received every sort of recovery treatment you can. This shows when Reese stretches a muscle while he massages, it shows when he brings in special tools for stubborn areas and it shows when he refers people out for a different style of treatment. Reese is my go to authority when I need to know how to treat some small issue.
Reese actually works out. Reese knows about exercise and what sorts of movements I do, so in addition to knowing where I’m likely to be tight, he knows when I need to do more or less of a certain exercise. This knowledge has been invaluable not only with my own training but when I send him my one on one clients for a touch up.
Reese is stubborn. You don’t get to be a world champion without having some patience and willingness to work. When my shoulders were tight and I couldn’t figure out why, Reese was on the case. He didn’t stop poking and prodding until he actually solved the issue. It meant that he went past our hour spending time continuing talking to me, but it was worth it to him just to figure out the real cause.
BONUS REASON One of my biggest pet peeves from therapists is they always ask what I want to work on then they do an extra thirty seconds on that area before going into the same massage they always do. With Reese, he was willing to spend the entire time on the areas that actually bothered me. I thought the knots in my back were just a permanent part of life until I had enough time with Reese for him to fix them.
The road to improved performance and health is best illustrated by how you take care of your body. Not only with how you approach nutrition and your training regimen, but also in how you rest and recover. This should be an integral part to your strategy.
Rest and recovery allow the body (joints to tissue) proper time to recoup from the workout so that your body is able to perform optimally the next time it is challenged whether in the gym, competition or life.Research shows that most individuals spend very little time or attention on helping the body effectively recover. Your body needs your assistance in returning the vitals (heart rate, blood pressure, etc) to normal levels, and your tissue (muscles/fascia) to a pre-workout state.Just because you think it does not mean the body gets any benefit.
Effective recovery starts with the cool down process after your workout and should include components that will not only stretch muscles/fascia, but will also help you down regulate the nervous system. Down regulation helps your muscles relax, brings your vitals back to normal and improves your overall stress level.
When muscles and fascia are properly stretched not only does it feel great, but also there is improved hydration and circulation at the cellular level. This is where the recovery really starts and where you can optimize the process.This is why professional athletes spend an enormous amount of attention in how they approach recovery. Stretching and caring for the fascia and joints is an integral part to their performance.
One type of manual therapy that most pros now use is Fascial Stretch TherapyTM, which helps their fascia remain healthy, and speeds up their recovery.
Benefits to FSTTM Stretching:
Improve Range of Motion and Mobility
Improved Performance –(healthy fascia handles force transmission; better mobility)
Increase Rate of Recovery (better hydration/circulation at cellular level, improves rate of recovery)
Decrease Risk of Injury
Improve Joint Health (decompresses joints)
Improve Circulation (blood flow improved throughout tissue/body)
Improve Sleep (more relaxed state; sleep more deeply)
So if the pro athletes find stretching and tissue care important so should we.Instead of waiting until your feel bad or injured, get in front of it and stretch, relax and recover. It might be the missing piece to the puzzle on reaching your fitness or health goals.
Weight loss can be an ongoing challenge and determining where to start and sifting through all the information available online can be tedious and more often than not you will leave yourself feeling even more confused as to where to begin and what to do. In terms of where to begin let’s start with some fundamentally important concepts of what you can start working on that will yield great long term results.
1. Eat More Protein.
A goal you should focus on to begin is eating good quality lean proteins with every single meal throughout the day. Aim to shoot for about 1-2 palm size servings every single meal. Protein has a high TEF (Thermic effect of food) meaning it requires more energy to simply breakdown and process the protein being consumed. Essentially, your body burns more calories to utilize this nutrient. Protein is also the least likely macro nutrient that can get stored as body fat when compared to fats and carbohydrates, it is still possible to store of course if you are overeating total calories, however much less likely. While you are in a fat burning state, your body goes catabolic. This means that you are breaking down tissues to use for energy, hence fat burning. When your body is in a catabolic state it will not only burn fat but can also utilize muscle tissues for energy if needed. Increasing protein intake while cutting unwanted body fat will help preserve your hard earned muscle. The more muscle you have on your frame equals more calories burned throughout the day. Win win.
2. Prioritize resistance training over just cardio.
Resistance training will stimulate the formation of new muscle tissues. As above, the more muscle mass you have the more calories and fat you will burn in the long term. You will also burn a higher amount of calories on days off from the gym because your body is recovering from its previous training session and in need of additional energy to grow and recover.
3. Limit processed carbohydrates.
Substitute white breads, enriched pastas, sugar filled drinks, most cereals, sweets, and white rice with more vegetables and fruits, preferably berries. Controlling blood sugar and insulin levels low is essential for fat to be mobilized and be used as fuel to burn.
4. Drink more water.
Shoot for minimum of 1-1.5 ounces of water per kilogram of bodyweight. Limit alcohol consumption, and focus on restful sleep.
We don’t do written fee contracts lasting months at a time, here at Core Blend. We are committed to earning your business month after month. You should stay at our facility next month because we’ve provided value, not because you signed a contract. We advertise our actual price and don’t use a contract as a way to artificially decrease our price. We don’t see a reason that it’s beneficial for our clients to sign a contract, so we don’t make them. We’re committed to providing the best exercise experience possible, we’ll let other people worry about sales tactics.