A healthy eating plan and well balanced nutrition is ABSOLUTE key to help you accomplish your goals. If your goals are to lose weight, gain muscle, train for a specific event, detox, control allergies or just to improve your quality of life, having the right nutrition is key and will determine your success. There is a ton of information out there and it can get confusing and be very overwhelming. If you are a current member or considering joining us, we will design a nutrition plan centered around your goals and any food restrictions or allergies that you may have. Each week we will add nutritional suggestions to help answer any questions that are commonly asked or that you may be interested in learning. We hope you enjoy it! Diets can be temporary, our plans are designed for a lifestyle.
Suggested supplements: "A MUST" Protein, BCAA (Branch Chain Amino Acids) This will aid in the recovery process and shorten lactic fatigue after and during workouts when taken consistently.
Suggested Vitamins: Multi vitamin, opti zinc 50 mg 2x daily, Magnesium 2x daily, B6 2x daily, fish oil 2000mg, green tea extract, D3 5,000-10,000 IU daily, ZMA, Apple cider vinegar, Maca powder, HMB, MCT oil. Contact us for more information on dosages or consult with your physician.
REMEMBER: Consistency is key with supplements, give it time! ALWAYS CHECK WITH YOUR PHYSICIAN PRIOR TO STARTING ANY SUPPLEMENT IF YOU HAVE CONCERNS.
PROTEIN: A must have. Protein will help you build muscle, lose weight if eaten properly and aid in the recovery process. Be sure to avoid the "famous five" dirty protein tricks which are found by looking at the ingredients.
1) Cheap Filler Amino Blend (Amino blend Taurine, Glycine)
2) Front Loaded Concentrate Protein Blends (Low quality Whey Protein Concentrate)
3) Expensive Amino Puffery (L-Leucine, L-Isoleucine, L-Valine)
4) Creamers with corn syrup solids & hydrogenated fats (Creamer partially hydrogenated soybean oil)
5) Maltodextrin or glucose polymer or sugars and other physique destroying carbs (Glucose polymer, sugar, corn strach)
DO NOT SETTLE FOR LESS HERE!!! CHOOSE GOOD HIGH QUALITY SOURCES
TIP: "KEEP YOUR MUSCLES LIMBER"
If you're under 40, hold your stretches for 30 seconds. If you're over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched for longer periods of time. Make the time each day to spend at least 15 minutes stretching. There are some days we all feel tighter than others, listen and get in tune with your body and DO NOT RUSH your stretches. REMEMBER: Repetition is key and having a well balanced plan is essential. HAVE A GREAT WEEK!!!
Tip: "GO WITH YOGURT"
Studies have shown that yogurt with live Bifidobacterium promotes regularity and eases irritable bowel syndrome it also aids in digestion. If yogurt makes you yak or if it is a texture issue, take a probiotic supplement such as Align which can be found at most nutrtional supplement stores.
TIP: "Remedy Myth Busters"
As Summer and Spring approaches, here some tips for healing those cuts from the garden or sunburns from over exposure to the sun.
A. Hydrogen peroxide is a good antiseptic.B. Aloe vera heals burns.C. You don't have to drink eight glasses of water a day.
THE TRUTHS: B) Aloe vera heals burns nearly nine times faster, on average. C) While it's certainly important to stay hydrated, there isn't any scientific evidence to warrant downing that much H2O.
BUSTED: (A) Surely, the foam and fizz of hydrogen peroxide on cuts means it's working, right? Wrong. A 2009 study found that hydrogen peroxide actually prolonged the healing process by inhibiting fibroblasts, types of cells essential for tissue formation.
Tip: "Gym Etiquette"
This week our focus is on gym manner's. If you take a weight out, please be courteous to others to replace your weight after use. This is not only a great way to help others but to also add some extra exercise to your routine. Your body will thank you and so will others.
Tip: "Why chocolate milk"
Chocolate milk contains an ideal carbohydrate to protein ratio. This is essential for refueling tired or damaged muscles and assists with the workout recovery process. This is highly recommended for endurance athletes. Exercise uses up glycogen stores, which are responsible for supplying energy to muscles. Carbohydrates are easily digestible and can refuel these glycogen supplies. If the body is not refueled through food, the body will use protein stores for nutrtion negating some of the benefits of the exercise. Chocolate milk to say the least "does your body good".