How to Avoid Overdoing It When Restarting Your Fitness Routine

COVID-19 brought many changes to people’s routines, especially those having to do with fitness. With gyms closed and people from home, there has been doing a lot less moving and a lot more sitting. Now that we are entering stage 3, many of you may be itching to get back to the gym and exercising regularly. After this prolonged break, it is important to ease yourself back into a workout routine rather than jump right back in where you left off.

To avoid injury, take the following into consideration:

Increase gradually

Did you used to work out 5 days/week? Start with 2 days/week and each week add an extra day. This is especially relevant with weight lifting, assuming most people have been doing body weight or banded workouts from home. Lift less weight than you are used to and slowly ramp things back up.

Include a warm up and a cool down

A good warm up prepares your body for activity and helps loosen up your muscles. A cool down including deep stretching is also very necessary. Don’t skip these!

Listen to your body

Recognize the difference between being sore and being in pain. Adjust your intensity accordingly. Also ,don’t be too hard on yourself if you aren’t training at the level you were pre-quarantine. This can lead to a loss in motivation and feeling discouraged.

Remember to rest

Resting between workouts is imperative for recovery! It is also the least scheduled and under-utilized way to enhance performance. Down time allows the muscles to repair, rebuild and strengthen, as well as adapt to your new routine. Sleep, hydration, nutrition, stretching, foam rolling, ice, etc. are all important aspects of recovery.


If you're not feeling ready to head back to the gym just yet, sign up for our virtual training and stay in the comfort of your own home.

The Importance of Non-Toxic Detergent in Relation to Masks!

This is not a blog post about whether masks are effective or not. The reality is, it’s now mandatory to wear masks in Ontario. This is leading to increased rashes, acne and bacteria on the skin. Think about where you put your mask. At the bottom of your purse, in the crevice of your car, on your kitchen counter. People touch their masks with dirty hands. Not only should we be washing our hands, but we also need to be washing our masks! More importantly, we need to be washing our masks with non-toxic detergents. Otherwise, you will be breathing in toxins all day long!

Below you can find a list of ingredients to check for when purchasing your laundry detergent, as well as some helpful suggestions of better detergent choices. Wash your hands and wear & wash your mask!

Use laundry detergent without:

Phosphates, Dioxane, Bleach, Sulfates or fragrances.

Better detergent choices:

Molly’s Suds, EcoMax, AspenClean, Dr. Bronner’s, Biokleen, Soap Nuts. As an alternative, you can try homemade detergents such as Baking Soda, vinegar and essential oils

Personal Holistic Health Strategies for COVID-19

In addition to the strategies that the government has put in place (travel restrictions, self isolation, standing 6 feet apart, wearing a mask, washing your hands), there are also some holistic health approaches you can take that may be beneficial during this time.

1. Get enough sleep. People who did not sleep for more than 5 hours for 7 consecutive days had a 350% higher chance of getting a virus. Sleep is the foundation of the immune system. Supplements that can help improve sleep include melatonin, magnesium, and herbal teas with catnip, valerian, chamomile and passionflower. Click here to read a past blog post about the importance of sleep.

2. Flavanoids. Found in a variety of fruits and vegetables, these plant metabolites have a strong antioxidant and anti-inflammatory effect. You can take turmeric (with black pepper to increase absorption) to boost flavanoid levels. Green tea and Vitamin C are also great sources. Vitamin C is water soluble therefore you can supplement high doses and will pee out what you don’t need. You can also get Vitamin C through food sources such as broccoli, red peppers, tomatoes, oranges, sweet potato, leafy greens etc. 

3. Vitamin D. With all the sunshine we are currently experiencing and more free time to spend outside, we are currently receiving more vitamin D than usual through the sun’s rays. Vitamin D3 supplementation is a great preventative measure and will also be necessary in the winter months. Foods that provide Vitamin D include salmon, tuna, mackerel, cheese, egg yolk and mushrooms. Most of these foods are also high in omega-3 which decrease inflammation.

4. Zinc. Zinc is essential in immune system function and plays an important role in inflammatory response. Zinc deficiency is extremely common and therefore supplementing would be beneficial. When supplementing, always take with food to avoid stomach upset. Foods high in zinc include nuts, chickpeas, lentils, oysters, chicken and red meat. 

And again, we can’t stress enough to WASH YOUR HANDS. We are excited that things are slowly opening but are still (not so patiently) waiting for the gyms to re-open so we can get back to helping you reach your goals!

Stay safe everyone.

WHY PROBIOTICS COULD HELP YOU

Too often antibiotics are prescribed for a cold or in a “just in case you may have an infection” scenario. When we take antibiotics, which is especially common during the winter months, we are killing the bad bacteria causing the infection but, consequently, also all of our good bacteria that supports our immune system. This makes replenishing with probiotics essential for vitality!

I’m sure most of you have heard of probiotics, but what exactly are they? Probiotics are sources of live, naturally occurring bacteria that are used to improve and restore (bring back to balance) the gut micro biome. In simple terms, they are good bacteria that help to crowd out or fight off bad bacteria, keeping our immune system strong. This is especially important right now during this pandemic.

The best way to replenish our good bacteria is by incorporating probiotic foods into our diet. These include:

• Kefir (coconut or dairy if tolerated)

• Kimchi

• Sauerkraut

• Natto

• Tempeh

• Pickled veggies

• Miso

• Coconut yogurt 

If you are a picky eater and can’t incorporate these into your daily diet, it is best to supplement with 1 capsule daily.

When considering which supplement to buy, here are some points to consider:

• Start low and slow. Begin with 5 or 10 billion CFU (colony forming unit) and work your way up. The higher the CFU the better. This means there are higher levels of live bacteria at the time of ingestion.

• Choose a broad spectrum probiotic with multiple species and strains.

• Best quality probiotics are kept refrigerated.

• Recommended brands: Genestra, Genuine Health, New Chapter

Maintaining Muscle Mass during COVID-19

Gyms are closed. You don’t have an at-home gym. Dumbbells are sold out online. How do you maintain the muscle mass you worked so hard to gain prior to the pandemic? Here are some tips:

• Slow down your movements. For example, if you are doing body weight squats, slow them down and add an isometric hold at the bottom of the squat.

• Increase your repetitions and work till failure. There is no one size fits all to the amount of reps that someone should be doing because everyone is at a different level. 

• Keep constant tension in your movement. For example, if you are doing a lunge, instead of fully straightening your legs to starting position, keep a slight bend in the legs and stay low.

• Elevate your feet. For example, put your legs up on the couch for a decline pushup. Maybe even work your way up to a handstand pushup with legs against the wall.

• Try single limb movements. For example, try a pistol squat or a one arm pushup.

• Use resistance bands. The thicker the band the more weight resistance.

• Increase your protein intake. If you have a hard time including protein at each meal, try a shake!

• Increase your frequency. If you usually trained 3x per week at the gym with weights, increase your workouts to 6x per week with body weight and bands.

Most importantly, don’t be too hard on yourself. These are difficult times both mentally and physically and it is important to give yourself a break. 

Water Intake and the Benefits of Proper Filtration

The body is 35% solid matter and 75% water. 85% of brain tissue and muscle is water. A mere 5% drop in water levels in the body causes 25-30% loss of energy. It can also cause headaches and cause your metabolism to slow down. Remember when you worked at the office and your movement break would be to walk to the water dispenser? Think of how much more water you drank then, vs now being at home and having to actively think about drinking more water. More importantly, think about the difference in water quality you may be consuming. Perhaps at home you are drinking straight from the tap with no filtration system. Not only does the hard water stain your glasses, but it is also not the best option for ingestion.

Although North American drinking water is considered clean when compared to the drinking water in to other places, it CAN be contaminated with bacteria, pesticide residues, fluoride, chlorine, medication, hormone residues and lead - which are all toxic to the body.

Now would be a great time to purchase a water filter. Some great options are:

Jug option:

Santevia (reduces contaminants and restores essential minerals to help balance body’s pH)

Counter Top:

Berkey (removes toxins and chemicals)

Reverse Osmosis system

(option be installed when social distancing is no longer an obstacle)

Tips to increase water intake throughout the day:

-       Set a reminder on your phone.

-       Drink with a straw.

-       Replace ice cubes with frozen fruit.

-       Boil water for an herbal tea.

Why Sleep is Important For Our Extended Stay at Home

There is a high chance, that during this quarantine, you’re spending more time in your bed than usual. Maybe sleeping in, answering e-mails, watching Netflix in bed with snacks, or video chatting with your friends. Chances are that you’re in bed reading this right now. Did you know that all this extra time horizontal could be hindering your sleep for when it’s actually time to go to bed? Here’s why.

1.     Exposing yourself to morning sunlight resets your circadian rhythm (your body’s internal clock) which is critical for healthy sleep patterns. When you stay in bed all morning, cortisol stays low. With the emphasis on staying home, we are stepping outside less and lacking sunlight. Time to open the blinds or even go for that morning walk to increase your cortisol!

2.     Your bed should be for sleeping only. When you bring work or food into bed, it is harder for your body to associate the bed with a place of rest.

3.     The blue light emitting from your screen during your late night Netflix binge or Instagram scrolling delays the release of sleep inducing melatonin and increases alertness. Blue light blocking glasses or apps that turn your screen to warm colours are options if you just can’t go the night without a screen.

Too many nights of compromised sleep results in low energy, mood instability, lowered immunity and cravings (which I think we are already dealing with enough during this time). In addition to the tips above, here a few extra things you can do to improve your sleep hygiene:

-       Avoid stimulants (caffeine, nicotine, wine) close to bedtime.

-       Sleep in a dark room (that sleep mask is not just for traveling!).

-       Lower the temperature in the room.

-       Put your devices on airplane mode.

-       Get exercise during the day.

-       Diffuse lavender essential oil.

-       Try a magnesium supplement.

Time to catch some ZZZs

FIVE WAYS TO BOOST YOUR COLLAGEN!

What is collagen and why is it so important?

Approximately 16% of your body is made up of protein, collagen being the most abundant. It plays an important role in cell production, improving skin health, hair and nail growth, muscle maintenance, joint function and reducing joint pain through involvement in connective tissues, bones, and cartilage. Collagen is produced by your body, however, as you age, the amount produced as well as the quality of the collagen produced decreases. So, whether you’re working towards a young healthy glow, or trying to maintain a healthy muscle mass as you age to keeping your body fit and healthy for life, boosting your collagen will help you get there!

How To Boost Your Collagen

The amount of collagen in your body is primarily affected by diet and sleep. With this in mind, here are five ways to boost your collagen and health!

x - Build up your collagen stores.

All proteins in your body are made up of building blocks called amino acids. Collagen is made in your body by combining glycine and proline, a process which uses vitamin C.  These can be found in:

Although it is important to build more collagen, it is also important to maintain and repair the collagen that you have. During sleep there is increased blood flow to the skin which allows for the repair of collagen that has been damaged during the day.

Excessive sun exposure and smoking are examples of activities that can reduce the production of collagen in the body.  

Foods that are high in sugar or refined carbohydrates interfere with the ability of collagen to repair itself.

Taking a daily collagen supplement can be an easy and effective way to boost your collagen levels without too many changes to your current lifestyle.

• Glycine: large amounts in pork skin as well as chicken skin and gelatin.

• Proline: large amounts in egg whites, wheat germ, dairy products, cabbage, asparagus and mushrooms.

• Vitamin C: Citrus fruits, bell peppers, and strawberries

x - Get your beauty sleep.

Although it is important to build more collagen, it is also important to maintain and repair the collagen that you have. During sleep there is increased blood flow to the skin which allows for the repair of collagen that has been damaged during the day.

x - Avoid collagen damaging activities.

Excessive sun exposure and smoking are examples of activities that can reduce the production of collagen in the body.

x - Skip all added sugar.

Foods that are high in sugar or refined carbohydrates interfere with the ability of collagen to repair itself.

x - Add a little extra.

Taking a daily collagen supplement can be an easy and effective way to boost your collagen levels without too many changes to your current lifestyle.

Everything You Need to Know About Plant-Based Meats.

Knowing that we all have a little bit more time at home, many among us are taking to the kitchen to up our culinary skills and creativity. While some are getting into baking, making more recipes from scratch, or just generally making more daily walks to the kitchen, underneath it all there's been a surge in the use of plant-based meats. More people are interested in, buying and cooking with meatless meat.

Meat alternatives aren't new, but the meatless meat products on the market today are different in one important way: An alternative meat, like a Beyond Meat burger or the Impossible Burger, is a product made from plants that is meant to taste like meat, be marketed to meat-eating customers, and replace some of those customers’ meat purchases. That’s what makes them different from veggie burgers, which have typically been aimed mostly at vegetarians. Another huge difference, is the fact that most of these companies have led with taste, making a push to rival the overall texture, taste and moistness of the real thing.

As consumer interest has grown, generating more publicity, which makes more consumers interested in these products. It’s a combination of increased consumer interest in healthier eating in general, and then combined with innovation and an explosion of more great-tasting meat alternatives for consumers to choose from. 

What should I know from a nutritional standpoint?

Plant-based meat is absolutely safe — but it’s not a health food. While there’s a lot of uncertainty in nutrition science, and meatless meat may avoid the cancer risks of red meat, for the most part, it is probably about as good for you as the meat it’s imitating. Moreover, most meat alternatives attempt to imitate meat as closely as possible, including in macronutrient profile and calorie content.

There are considerable positive takeaways though. Beyond Meat says it sources all the building blocks of meat (protein, fat, minerals, carbs, and water) from plants. As for other highlights, the Beyond Burger packs in 30 percent of your daily iron quota and an impressive amount of phosphorus (which is found in your bones and teeth), along with some vitamin C. Most meatless meats are also soy-free and gluten-free which similarly have no known health impacts for the typical person but are priorities for health-conscious consumers.

The various plant-based meats on the market have similar nutritional values seen below. If you're feeling a little more health conscious these days, or have a need to experiment with your cuisine, maybe dipping your toes into meatless options is the direction for you.

Beyond Meat / Impossible Burger Nutritional Facts:

• Calories: 270

• Fat: 20 g (6 g sat fat)

• Sodium: 380 mg

• Carbohydrates: 5 grams

• Fiber: 3 grams

• Sugars: 0 grams

• Protein: 20 grams

RESISTANCE TRAINING BASICS

We sat down with Benchmark Group Certified Trainer Nathaniel Ho to chat Resistance Training:

Resistance training is when muscles of the body are contracting under tension using weights, body weight or other equipment to help hypertrophy, strength, power and endurance depending on the individuals goals. To break it down hypertrophy is for maximal muscle growth focusing on higher volume (more repetitions). Strength focuses on increasing load (weight) placed on the muscles. Power focuses on both high force and velocity (how fast the weight is moved). Last but not least endurance is to help produce and maintain force production for longer periods of time.

When resistance training, it is very important to start off with compound movements. Compound movements are movements that involve multiple muscle groups at once. Some examples would be the squat, deadlift and bench press. The reason you should start with compound movements is because it allows the body to lift heavier weights while you still have the most energy. Always start with the toughest exercises first, then move on to the individual muscle groups later in the workout.

In addition, there are a lot of physical and mental health benefits that will come from resistance training. By improving muscle strength and tone, it can help your body protect joints from injury, maintain mobility and balance in everyday life, and help improve posture. It helps with weight management, the more muscle you gain the more calories you burn. It may help reduce or prevent cognitive decline when aging, control chronic conditions such as diabetes, heart disease, arthritis, osteoporosis and depression. Lastly, it will help improve sleep quality, self-confidence, body image and mood.

At the end of the day, resistance training can help improve the quality of life as a whole. Don’t be scared to go to the gym and hit the weights.

HERE'S HOW TYROSINE CAN HELP YOU MENTALLY RECOVER.

What exactly is Tyrosine?

Tyrosine is an amino acid, which acts like the body's building blocks for protein.  Moderate - high levels of Tyrosine keeps your brain performing at its best during stress and improves your focus during tasks that demand mental endurance.

This specific amino acid has a direct impact on the brain. When the body is introduced to Tyrosine, it uses it as a precursor for three important neurotransmitters: dopamine, norepinephrine, and adrenaline. These transmitters are involved in conditions involving the brain such as mental alertness and a good mood. When stress depletes your neurotransmitter stores, tyrosine helps replenish them, allowing you to stay mentally sharp for longer, especially when you’re under pressure.

Supplements & Sourcing

Several studies support tyrosine’s mood-lifting benefits, and that tyrosine improved stress-induced symptoms in people dealing with chronic stressors.  In fact, wellness advocates commonly take Tyrosine supplements to improve learning, memory and alertness, especially during stressful situations. They're inexpensive and very effective. They're also quite safe; as there are no major reported side effects of tyrosine, even when taken three times a day, at higher doses.  When sourcing Tyrosine supplements, make sure you get 100% pure, high-quality tyrosine with no fillers, preservatives, artificial colours, or other junk ingredients.

If you're looking to opt for a higher concentration of Tyrosine in your diet, it can found in dairy products, meats, fish, eggs, nuts, beans, oats and wheat.  Additionally, the below five options are considerably rich in Tyrosine.

• Soy

• Raw Seaweed or Spirulina

• Egg Whites

• Fish (Salmon)

• White Meat & Turkey

WHAT ARE COLD ROOM WORKOUTS, AND ARE THEY THE NEXT BIG THING?

It often feels like there’s a constant race to find the “next big thing” when it comes to holistic health and nutrition. One way to do that? Go completely against the grain.

This year, more people are starting to integrate cold workouts, or cold-room training into their routines. Why?  Exercising in a hot room is far less effective at increasing your metabolism than exercising in a cold room. Additionally, research shows that exercising in a cold room feels easier and you can do it for longer.  Cold Studios have been popping up like Brrrn in New York, where you work out in a 45-degree (7°C).  If you lose more weight, exercise better, and feel better [when it’s cold], then why aren’t we turning the thermostat down?” says co-founder and concept creator Jimmy Martin. To add to their experience, at the very end of class during the cool-down, infrared heat panels on the ceiling turn on to warm you while you stretch.

HOW IT WORKS

The cold can make you work harder, burn more calories, and burn more fat. This is based on a few true scientific claims. When you’re cold, your body works hard to warm you up, AKA, your metabolism revs up to compensate. It’s often referred to as “mild cold stress" - or as Michael Joyner, M.D., an endurance athlete and expert in human performance at the Mayo Clinic puts it; “In the cold, your body can regulate its temperature a little better, meaning you can often exercise farther or longer, so you can burn more calories.” In other words, use the frigid conditions to your advantage—but don’t expect your body to do the work for you.

This is not a cheat code, and working out in the cold will not result in calories dripping away as a faster rate.  Integrating cold into your workout is simply a more efficient use of your body's internal mechanism. Working just as hard, but working smarter.

If the threat of pulling muscles crosses your mind, know that has more to do with movement patterns and lubricating joints, not actual temperature, which is a pretty well-established argument.  All that said, heat does have at a major redeeming quality: recovery. At the end of some of your workouts, you should still strive to heat up your body or entered a heated space as studies show that warmth post workout can soothe pain and lower blood pressure. 

As far as trends go, fitness is an ever-evolving space and we're sure to see more of cold workouts as we enter 2020's warmer months.

Train low, race high strategy for endurance athletes.

There's a growing trend of endurance athletes switching to a low-carb, high-fat diet to avoid the energy crash pretty much every athlete experiences if they don't refuel mid-race. Not to be confused with altitude training (sleep low, train high).

Here’s the gist: Carbs are the most efficient form of fuel for our bodies. They can be digested and converted into energy much faster than other nutrients,

However, our muscles can only store around 2,500 calories of carbs at once, compared to the 50,000 calories of fat. You can teach your body to burn fat as a substrate by restricting your carb intake, which can help you avoid that sudden wall of exhaustion on a long training session caused by a depleted store of carbs.

How it works:

You train on a low-carb, high-fat (LCHF) diet for five to 10 days to teach your body to convert fat into fuel, explains Georgie Fear, R.D., author of Lean Habits For Lifelong Weight Loss.

Your daily diet will come from roughly 50 percent healthy fats, 25 percent carbs, and 25 percent protein. Then, one to three days before a race, you start carb-loading with 80 percent of your diet coming from (healthy!) low glycemic carbohydrates, 10 percent from fat, and 10 from protein. Your body has optimized to burning fat as a fuel, but it also remembers how to process carbs. The theory is that you gain the advantages of training on a low supply of carbs, but you avoid any effect on speed from the missing carbs. You even get an extra energy boost since carbs turn to fuel so quickly

One of the biggest parts of becoming a better, faster athlete, though, is figuring out which training and racing diet is right for you -- and an LCHF diet may or may not be right for you.

While there are huge weight loss and endurance training benefits to this eating plan, it can be a massive undertaking.  Test the process and see how it works for you. If, after two weeks of limiting your carbs, you still feel terrible and lethargic on your runs, tweak your plan considering a health professional's advise. Still feel exhausted? A LCHF diet may not be right for your body-and there's nothing wrong with that.

BENCHMARK RECIPES: Jerk Protein Patties

We sat down with certified nutritionist Denise DesBarres to discuss how she integrates more protein into her diet, with non-traditional recipes. 

As a single mom, Denise has always strived to make healthy, delicious foods that add as much nutrients possible for herself and her daughter.  The below is an extremely versatile dish, perfect for breakfast lunch or dinner, and can be combined with salad, chopped veggies, mashed cauliflower or a side of cooked greens. Check out the recipe below and enjoy!

“I try to have a few of these prepped in the freezer for those days when time is limited. - Denise Desbarres
”

Ingredients

• 1 lb. Ground (OPTION: Chicken, Beef, Veal, Turkey or Tempeh)

• 1/2 Cups Chopped Onion

• 3 Garlic Cloves

• 1 Cup Chopped Spinach

• 1 Cup Chopped Mushrooms

• 1/4 Cup Gluten Free Bread Crumbs

• 1/4 Cup Hemp Seeds

• 1/4 Cup Nutritional Yeast

• 1 TSP Jerk Sauce or Jerk Seasoning

• 1 TSP Your Preference of Seasoning

• Pinch of Salt/Pepper to taste

Cooking Instructions:

• Preheat oven to 350. 

• Finely chop all vegetables and herbs, then place in a bowl with ground protein you've selected.

• Mix well, then form into patties. Place on a lightly greased pan or muffin tin.

• Cook for 20 mins, flipping over after 10 minutes. 

• Serve over a bed of greens and top with Garlic Mayo, Sauerkraut or Kimchi.

What are PSYCHOBIOTICS?

Most people have heard of healthy probiotics, but what exactly are psychobiotics? This group of probiotics are those that affect the central nervous system (CNS), related functions and behaviours mediated by the gut-brain-axis - in other words, your gut health.

In the past five years, some psychobiotic strains were reported to inhibit inflammation and decrease cortisol levels, resulting in an amelioration of anxiety and depression symptoms.

In Figure below, you can view what's called a psychobiotic pyramid, which conveys how to get the proper proportions of good mood food, including probiotics. The main message of this graphic is that by far the biggest psychobiotic contributor to your diet should be leafy greens and vegetables. Fruits, nuts and berries are important, as are fish and fermented foods. But also consider probiotic supplements an important, but a relatively small player in the mix of what you eat for gut health and good mood. So much to talk about when it comes to microbiome, gut-brain health and performance - Probiotics are actually seen as a performance enhancement because if stimulates immune function, etc.

Adjusting your menu to include psychobiotic options in your daily routine is an step toward gut health and, with it, a better mood.  Though, nothing is an instant fix. Your microbiota changes constantly, and the mood changes that can come with them, take time. A lot of variables are involved with psychobiotic balance, including diet, exercise, genetics, immunity and hormones. It's an exquisitely complex system, and your success will depend on keeping all of these factors in top shape.  The odds are good that you will start to feel better after just two weeks of this healthy, anti-inflammatory diet. For good measure, you may even lower your blood pressure and lose weight. Reshape your habits in these directions, and you will be doing yourself—and the microbes inside you—a service. Is there a direct correlation on psychobiotic consumption and performance living (athletic, mood, etc.)?

A healthy diet consists of vegetables, fruit, fish, high-fiber grains, nuts, eggs and quality vegetable oil. Want to learn more? You can read “The Psychobiotic Revolution” by Scott C. Anderson. - https://www.amazon.ca/Psychobiotic-Revolution-Science-Gut-Brain-Connection/dp/142621846X/

Circadian Strategies & Unpacking Your Internal Clock

We all stray off our sleep schedule from time to time, but have you ever thought about why it can be so tough to reorganize? It's because of your internal clock - the body's circadian system that provides timing information for your physiological rhythms, including the sleep and wake cycle.  

Over the course of 24 hours, your energy levels grow and drop multiple times, making you feel wired at certain points and sleepy at others.  If you want to get your sleep schedule back on track, you're going to need to reset your internal clock.  There are a number of strategies that can be implemented, but whatever you follow it's best to make the changes in small increments, making tweaks until you find a rhythm that works for you.

A Few Thoughts:

Light

When it’s dark outside, your brain naturally signals your body to release melatonin, a hormone that makes you feel sleepy. When it’s light outside, your brain sends a signal to cut off the melatonin supply, making you feel more awake.  To shift your circadian rhythm earlier, dim the lights in your home an hour before bedtime to prepare yourself for sleep. As soon as the alarm goes off, turn on as many lights as you can to simulate a bright sunny morning

Eating Time

The time of day you eat can speed up or delay your internal clock. If you shift your breakfasts, lunches, and dinners to later in the day, this may also move your body’s internal clock back, making for a later bedtime. Shift accordingly.

Try Melatonin Supplements:

Melatonin supplements might help, but there could be side effects for some people, as well as contradictions with other medicines, (both prescribed and over-the-counter) so always check with your doctor before trying this method.

Be strict with yourself to stick to your sleep schedule. Once you've reached a workable bedtime and a consistent wake up, allowing yourself just one late night can ruin your progress.  What's worse can be consistent caffeine or nicotine intake, two stimulants which have lasting effects on your body and sleep cycle, so it’s best to stray away.

Should You Be Considering Cryotherapy as a Muscle Recovery Treatment?

Forms of Cryotherapy are commonly used following a high-intensity bout of exercise to speed recovery. But what is it? Cold-water immersion (CWI) or ice baths, ice or cold gel pack application, ice massage, cold-air therapy or any other local or general application of cold for therapeutic purposes, are all various forms of Cryo.

The question most people ask is, should you subject your body to such cold temperatures? Simply put, yes - The fundamental change induced by cold therapy drives a reduction in tissue temperature, which subsequently exerts positive effects on blood flow, cell swelling and tissue metabolism. Cold therapy causes core temperature reduction and cardiovascular and endocrine changes, which can lead to faster recovery.

Here are two immediate benefits:

Tissue Metabolism

Following exercise, stressed muscle fibers may have an increased energy demand as they restore ion gradients, repair structural damage and replace energy stores. Thus, reducing muscle energy demand by cooling may reduce the metabolic stress experienced by a muscle fiber and minimize the disparity between oxygen supply and demand. 

Blood Flow

Although reducing blood flow to stressed/fatigued muscles to enhance recovery seems counterintuitive, reducing blood flow is thought to decrease subsequent pain, functional impairment and the potential for secondary damage caused by inflammation.

The right treatment depends on the areas you wish to focus on and the physical degree of your workout, but the two most talked about forms of Cryo are Ice Baths (CWI) and the use of Cryogenic Chambers.  Cold Water Immersion has become popular among sportsmen and women to cool strained muscles in order to recover faster, compete again sooner and train harder.  While Cryogenic Chambers are a relatively new method of speeding up recovery and regarded by some elite athletes and coaches as a step forward, a superior treatment.  The latter typically consists of being exposed to extremely cold air (below -100°C) in a specialized chamber.

First-timers should try ice baths, typically lasting for 10 minutes. For more information on Cryogenic Chambers, consult your local physician about nearby locations and if it's the right method for you.

Jumpstart Your 2020 w/ Group Fitness

December for some, can be the most jam-packed, energy consuming time of year. Lots of opportunities to see family, reacquaint yourself with holiday festivities, and most of all feast.  It can be okay to indulge this season, but it's also important to stay on track when life gets as busy as it does heading into the new year. 

But why wait until January first to begin? We've put together a few reasons why Semi-Private fitness classes can help you achieve the best shape of your life.

More Personal Attention & Greater Focus

In smaller groups, trainers are able to give you more personal attention compared to much larger classes.  They'll be able to see, correct and encourage everyone in the class.

Tribe Ethos

Group mentality goes a long way. When people exercise together, they create relationships and friendships that can build into a family atmosphere. More so, an energetic fitness class with friends and family will keep you having fun each step of the way.

Motivation & Support

A group setting encourages while also helping you track your personal progress, while setting and achieving goals together can also be extremely helpful in self-motivating through a workout.  The group is there to get you through the challenges, wade through the obstacles and experience everything with you.

Accountability

Small group training sessions can hold you accountable for showing up and putting effort into the workout. That accountability is what will get you moving. Working hard, staying consistent and focusing on the process with your tribe will get you there every time.

Interview with Triathlete Lauryn Falcone

This month we sat down with Lauryn Falcone, a MD/PhD student, triathlete and a super woman we believe. She is currently studying medicine in West Virginia and almost finished her degree. During her years at school, Lauryn has also been training and competing in Triathlons and soon she will graduate as an MD, looking to do a fellowship and residency in Dermatology. Fitness and health has been her whole life, with influence from her parents who were both in the field and starting her sports career early on in life; beginning with her love for running. It was running that she first became passionate about running because she saw it as a sport she could do for the rest of her life.

Lauryn’s philosophy on health and wellness is that health is important to everyone for the same reasons sport and fitness are important for everyone. She believes that everyone can find their own enjoyment whether its running, yoga, walking, swimming or skating; there is a sport for everyone out there. 

Lauryn’s philosophy on health and wellness is that health is important to everyone for the same reasons sport and fitness are important for everyone. She believes that everyone can find their own enjoyment whether its running, yoga, walking, swimming or skating; there is a sport for everyone out there. 

Lauryn’s philosophy on health and wellness is that health is important to everyone for the same reasons sport and fitness are important for everyone. She believes that everyone can find their own enjoyment whether its running, yoga, walking, swimming or skating; there is a sport for everyone out there. 

She also mentioned that many diseases can be improved by simply being more active and eating better. There are so many benefits to being active that go beyond physical appearance and strength alone. 

Lauryn’s non negotiable when it comes to health and fitness is to never make excuses. Although she does encourage taking a break when you are sick or injured. 

She says “There’s always going to be an excuse there, you have to push yourself even if you don’t really want to. Most of the time I don’t want to do my workouts; I’m too busy or too tired, but there is always going to be an excuse. You have to push yourself even when you don’t really want to.” 

Her biggest piece of advice for aspiring MD students and athletes is not to give up. The road is really long and the learning really doesn’t end. At the beginning, it seems very daunting but when you look back she says, “ it flies by.”  Lauryn says the learning never ends because there will always be a moment in your career as a doctor where you will need further education, as new discoveries are made constantly. 

We asked her what she does before a big competition to calm her butterflies. She says she embraces them, and accepts them as normal. She uses that adrenaline to fuel her performance and drive her through what she does. She says its very normal to have these feelings before a big event, or a big assignment. It’s inevitable, so may as well accept it as part of the process and use it for better. 

When she prepares for a competition she typically will plan her goals and workouts to hit every week before the race. In terms of diet, she tends to stick to a varied diet by eating mostly everything and making sure she’s eating enough. She tries to be realistic with her diet and exercise plan considering she is an MD student as well. 

Her top five tips for training for a triathlon are: 

1.Get a coach— Especially if it’s your first season or triathlon, a coach can really help with a training plan, the sports psychology and support.

2. Find a training group or partners— If your getting up at early hours like 5am to train, its really helpful to have others to train with. This helps you stay accountable and perhaps even push yourself harder. 

3. Have a plan and be organized— Consider what environment your going to be racing in and try to practice in a similar environment. Make sure you have all the equipment you need to practice. 

4. Practice open water swimming— it’s very difficult, there’s a reason its first in the competition. Practice it and do not try to wing it, it’s easy to panic the day of when there’s hundreds of other racers beside you. 

5. Practice your transitions—Cleaning up your transitions can save a lot of time. Initially, when she was competing she would lose 30-40 additional seconds and that can add up to a loss when your racing. 

We asked Lauryn what her favourite brands are. She says for running she uses Salming. She runs exclusively in them and has for the last 3 years. “It’s a very minimalist, low drop shoe and I’ve set all my PR’s running in them.” For cycling she wears the Rudy Project and her gear is Louis Garneau. For swimming she loves the Xterra wet suits, she thinks they are great quality, super durable and they have a wet suit for every condition. 

Last but not least, we asked Lauryn what her best piece advice would be for her younger self. 

She says, “Try not to worry. I’ve spent so much time in my life worrying about things working out. A lot of people who push themselves feel this way. Be more in the moment, worry less about the future. Something greater will happen when you stop worrying. If it doesn’t work out, let it go and work out on it’s own. When I injured myself running it forced me to take up swimming. This lead me to learn to love an entirely new sport that opened up a door for me.” 

We hope you enjoyed this interview as much as we did! We were so inspired by this total boss lady, killing it both in the fitness and health world.