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Thursday, August 28, 2014

Fixing Tight Ankles

Problems getting into a deep squat? Do you push your knees forward when you squat before you engage your hips.  Here is a quick fix to look at.

Wednesday, August 13, 2014

6 Combo Exercises for Upper Body Mass

For all the big weight lifters out there or just anyone looking to switch up their upper body workout these are a couple good exercises for you to try.  Specifically to upper body mass, these combo
movements with wear you down while also hitting as many muscles as possible.






Click the link below for the full explanation.
6 Combo Exercises for Upper Body Mass

Here are the videos.
Dumbbell Fly and Squeeze Press

Incline Curl and "Tate Press" Arm Combo

More Below

Tuesday, August 12, 2014

How to Put Your Mind to Sleep


Long days at work? Too many things you didn’t get done today?  Holy crap, I still have to them all   Like many of us in this day of technology and being constantly connected it is almost impossible to turn off your mind and tune out your day to get a good nights sleep.tomorrow…..Sound familiar?

Tips to Help.
-Get Cold
                  -Insominiacs have a higher metabolism in their frontal cortex which might be a reason they struggle with sleep as your brain wants to cool down during sleep.
-Buy Red Light or No Light at All                  
                  -The blue light that gets emitted from you cell phone, TV and basically any other electronic can actually decrease the amount of melatonin your body is producing which will hinder sleep.  Red light on the other hand has no ill effects on melatonin production.
                  My personal recommendation is get the room as dark as possible so there is nothing that can interfere with your eyes as you are going to bed.  If possible do not stare at a screen before you go to bed and allow your body as much time as possible to not be exposed to the light before you go to sleep.
-Get outside early in the morning.
                  -Early exposure to the sun can help your body’s circadian rhythm reset and realize it is time to wake up and get going.  For the winter months looks at the possible purchase of UV lighting to help “trick” your body to seeing the sun when you are first waking up.
-Wear yourself out
                  -Have a sedentary lifestyle?  Spend 8-10 hours a day at the office just sitting at your desk?  Get up and move throughout the day or take up some exercise that forces you to burn energy and calories.  Not only is it good for your health your body will crave sleep so it can recovery and get you ready for the next day.
-Write it down
                  -Big to do list?  Have a pen and paper next to your bed so you can write it down immediately and get it out of your head that you might forget.  It will still be there in the morning and waiting to be accomplished but not creep into your dreams at night if it is in print.
-Supplementation
                  -Melatonin, as mentioned above, is a necessary hormone for sleeping and one that can very helpful for someone  struggling with sleep.  You can pick it up over the counter and follow the directions on the bottle.
                  -Another option is just looking to put more nutrition in your body as the evening comes to an end.  Getting the right combination of amino acids and minerals can help set your body up for recovery and restoring itself throughout the night.  Check out NightTime Recovery.

Here is another infographic that can help guide you to a better nights sleep:


For more in depth info, Click Here


Happy Sleeping

Wednesday, August 6, 2014

Monday, August 4, 2014

Cha Cha Cha Chia Seeds

There seems to be a pill or a powder for everything. You need fish oil for control of blood sugar and introducing good fats to the body.  You need glucosamine for joint health.  Aspirin for heart health and blood thinning. And why not throw in some extra fiber for help with digestion.  Why can't it all be brought together in one food?  It seems to simple to be true.
However, the chia seed is making a play towards combining at least most of the products and the ailments they help listed above.  These seeds appear to be a wonder food, in as little (and as much as needed) as two tablespoons a day they can have a wonderous effect on your health.
In terms of weight loss chia seeds help by actually preventing some types of food from being absorbed into your system.  This helps in the fact that you will get the sensation of fullness while some of the nutrients you don't need pass through your system and are not stored.  There is also the benefit of getting a full feeling while ingesting these because these seeds are able to absorb up to ten times more water than most nutrients.