Douglas Ross, Fitness and Wellness Consultant

02/22/2024

The Brain

10/15/2018

The Brain and what Fuels it
Brain Foods
The Brain serves as the Motherboard for every other system in our bodies. It is the seat of our Thoughts, Mind and your belief that you exist at all. We / You are our Brain. It is the source of all Emotions, Memory and the connection to all our senses. It is reasonable to take good care of it. So, what is best for your brain? We know , now , more than at anytime in history that brain cells regenerate constantly. This organ's functions can be improved in many ways. Changing routines , taking a vacation, exercise. Even just relaxing can improve brain functions. We are discovering that Mindfulness through Meditation and the ongoing practice of Yoga, that calms the mind , as well as connecting to the spirit or soul will bring about many positive effects on the brain. But there is more to it than that. Different foods that we take in have many different functions. Foods that are bad for your heart are also bad for your brain. Saturated Fat clogs arteries that lead to your brain and put you at risk for strokes. Omega 3 Fatty Acids that have been discussed in my previous articles,on the other hand, are very helpful to your brain. because they help us keep our arteries clear. These favourable fats are found in fish [wild caught salmon, whitefish, trout , and some types of Tuna plus Trout] should be eaten 3-4 times per week or a good quality fish oil ,Omega 3 capsule per day. For those who have chosen to be Vegetarian or don't like the taste of fish or find it too expensive , a variety of Nuts will do the same thing. Nuts also contain Monounsaturated fat as well. This type of Fat not only clears the arteries, but improves the levels of precursors of serotonin in your brain , to improve your mood. Add in one ounce per day of Almonds or Walnuts to receive both benefits. And speaking of moods, add a cocoa based[one ounce per day] to increase dopamine release and enjoy the benefits of ''Flavonoids''[Plant chemicals found in high quality chocolate, to keep your heart, arteries and brain healthy. Folate[aB Vitamin] and Lycopene[a Phytochemical] are found in tomatoe juice, spaghetti sauce as well as other cooked tomatoe products. Two Tablespoons per day can give optimal prostate, heart and brain function. Coffee and the caffeine it contains has a beneficial impact on brain neurotransmitters. However , too much can be problematic for individuals who are sensitive to it or to men who already have enlarged prostate issues. Two cups a day may help ward off Parkinsons or Dementia. Olive oil, nut oils, fish oils, ground flax seed and flax oil, along with avocadoes and fermented soy bean products contain favourable fats , with fiber and plant protein. These keep blood flowing, improve circulation to the brain. The blood carries oxygen , which our brains need plenty of. What about grains ? Grains are packed with complex carbohydrates, which the brain needs to run on. They also give immediate energy to fuel our muscles. But the more depleted they are of the fibrous and nutrient rich bran by grinding , milling, bleach and refine these grains , the less nutrients they contain. Try out the more than plentiful ancient grains , like Spelt , Kamut , Quinoa, Lentils , Barley, Rye , Couscous and other grains that may be a little more expensive but very nutritious.Complex Carbohydrates are also found richly in fruits , vegetables and beans. They contain fiber and break down slowly when digested, so as not to spike insulin levels. The unhealthy or bad Carbohydrates are found in white rice, white flour products. They are found in processed breads, crackers, cookies, chips, soft drinks and candies. Most processed ice cream products are also a bad Carbohydrate as well. These bad carbs breakdown quickly and cause sugar overload. The danger in cutting out healthy whole grains , is that our body becomes deprived of crucial fiber and muscles become depleted of critical energy. The body is forced to cannibalize lean muscle tissue for energy stores. A half cup of whole grain pasta or brown and wild rice is considered a whole serving, as is one slice of whole grainbread. A good choice in breads is Ezekiel , Genesis Sprouted Grain bread. There are others on the market as well. Expect to pay more for high quality breads , but they are worth every dollar invested. There is one grain that stands tall above all the grains. The King is Quinoa. Pronounced Keenwah. This particular grain is full of Iron, Magnesium and Riboflavin, along with the highest levels of protein of all grains. Complex Carbohydrates should make up about 50-55 percent of our total daily calories. How about Protein ? Next to water , Protein is the largest component in the body. Essential for growth, Protein builds and repairs, skin , bones, muscle, organs and blood. It assists in blood clotting, hormone production, immunity and water balancing. Flesh or Meat has been a treasured source of protein since prehistoric times. Proteins found in nuts, seeds, grains, legumes and vegetables can deliver all nine essential amino acids, if combined properly, to rival meat sources. Protein from all sources should make up about 20-25 percent of your daily calories.Too much Protein may leach out calcium from the body. There is also a concern that too much animal protein can lead to kidney and liver problems. Lean red meat is a good source of iron, which helps in building muscle and creating red blood cells. Look for the leanest cuts of meat when shopping. Those with the name , ''Loin'' are the least fatty . Beef is rich in riboflavin or vitamin B12, which supports skin and vision health. Consider folate rich foods like asparagus, artichokes, brussels sprouts, black eyed peas and sunflower seeds. These foods help to reduce homocysteine levels dramatically. This in turn will reduce your chances of strokes. Certain b6 rich foods like organically raised chicken, beef , Venison , Bison are good for the brain as well. The brain's capacity to learn is almost limitless. So , get adequate rest, eat well, exercise vigourorsly and take time to relax frequently.

08/08/2018

Stress !!! What Is It? What Can It Do to your Body , Mind , Spirit ? Why Do we have a tough time living with it? Check in Next Week for a
MultiPronged Approach to Dealing with this silent Killer!

10/14/2017

Part 2 of EFA's[Essential Fatty Acids]

Bad News About Essential Fatty Acids

To many people, ''fat'' is one of those three- letter words that instills fear of heart disease, obesity, and a lifetime of bad hair days[Just kidding about that last one...well sort of.] But one type of fat that has joined the popular crowd of nutrients such as amino acids and dietary fiber, is essential fatty acids.
Essential fatty acids[EFA's] , have steadily become the new buzz word in nutrition for several important reasons. The biggest reason is it's prefix, ''essential''. Yes,fats in this category are something your body can not make, but need for survival and to prevent deficiencies. This is in contrast to many other nutrients that your body can actually synthesize, like carbohydrates and some proteins. As such, EFA's must be obtained by eating certain foods and taking in dietary supplements regularly. You can think of them like water or calories; without either of these, your body will not function properly and will eventually suffer ill fates.
But what is it about EFA's that makes them so, well essential? And what happens without them? Finally, how can we get them into our regular dietary nutrition and what are their benefits?

All About Essential Fatty Acids


EFA's fall within the category of dietary fat. In foods, fat is actually a structure made up of several different types of fatty acids attached to a compound called glycerol. This whole unit together is known as a triglyceride. A triglyceride basically looks like the capital letter ''E'', and each arm of the ''E'' is a fatty acid. These fatty acid ''arms'' are chains of carbon molecules linked together in varying lengths, and with different amount of attachments[or bonds] between each carbon. Chains with only single attachments are known as saturated fatty acids[SFA's], those with one double attachments are known as monounsaturated fatty acids[MUFA's], and those with two to six double attachments are called polyunsaturated fatty acids[PUFA's].
Over the course of many years we were taught that some of these were harmful but new research has found that in proper balance, they are all safe but not all are necessary. For example, Fatty fish became less popular because we were told that fat was deadly, so we choose less-nutritious white fishes and low-fat versions of poultry and other flesh foods[and , of course, we had to cover them in breading and high -sugar sauces]. Finally, because we were eating so much beef and chicken, these animals had to be fed grain-based diets instead of naturally grazing on grass---there was not enough pasture to keep up.
All these food changes has lead our current population to have a diet heavily-based on Omega-6 fats , with very few Omega-3s. The margarines, fish, beef , pork and poultry we eat now are all dominant in Omega-6 linoleic acid[LA]. In turn our dietary ratio of omega-6 to 3s is much different than our healthier ancestors. It's been estimated that we currently eat an omega-6 to omega 3 ratio of 15-20:1, compared to 1:1 many years ago, when heart disease was not the #1 killer at such young ages.
During the evolution process, omega-3 fatty acids were found in most all foods consumed: meat, wild plants, eggs, fish, nuts, and berries. But now the picture has changed and our health has suffered. True, other factors come into play, like lack of physical activity and excessive sugar intake, but dietary fat imbalance plays an important role.
Let's look at the issue with omega-6 LA competing with the normal metabolism of omega-3 ALA to EPA and DHA, so that much less can be made in the body through the normal omega-3 pathway.
Omega-6's drastically reduce incorporation of omega-3 EPA and DHA into cell membranes when they are consumed in the diet[normally , EPA and DHA would be placed into the membranes].
Omega-6 fats in the body are highly susceptible to free-radical attack and produce compounds such as oxidized LDL cholesterol which contributes to atherosclerosis.
When consumed as part of a normal diet, omega-6[LA] is converted to pro-inflammatory products [prostaglandins, thromboxanes, leukotrienes] which contribute to plaque formation on arteries, allergic response, increased blood pressure and tumor growth. Omega-3's have the opposite effect. Basically, many current common diseases can be linked back to excess omega-6s in our food supply, which leads to chronic inflammation. The solution then is to reduce our intake of these fats and increase our intake of omega -3s . But remember a blance is important and some omega-6s are still essential.

What Is The Ideal Omega-6 To Omega-3 Ratio?

In today's society it's practically impossible to get a 1:1 ratio of omega-6s to 3s as we did in the past. Also , EFA experts do not recommend we strive for this since we have more of a requirement for omega-6s than we do 3's and not all omega-6s are bad. Thus , for disease prevention and optimal body processes, a 6:1 ratio, or somewhat less, is ideal. Therefore in a typical diet containing about 60 grams of total fat and 20 grams of PUFA, you would aim for at least 4 grams of omega-3s, which you can easily get from food and supplements.
Making Omega-3 Fatty Acids

When we consume LA or ALA, these fatty acids can be converted to other important omega-6 and omega-3s in the body, but this doesn't always occur efficiently. Omega-6 LA is often easily transformed to omega -6s known as gamma-linoleic acid[GLA] and arachidonic acid [AA]. GLA is considered a good fat to have in our bodies, but AA is mostly not. It depends on the situation you're looking at.
No distinct disease occurs in humans when omega-3 ALA is missing in the diet, but as mentioned, these fatty acids are required for proper vision and central nervous system development and functioning.
They also compete with pro-inflammatory products of omega -6 mediators in the body and produce an anti-inflammatory state in the body. Finally, when we consume plentiful omega-3s from seafood and flax, there has been an observation that body fat has been reduced and there is an increase in the ability to use carbohydrate as fuel[improved insulin sensitivity].
Overall, omega-3s are fats that everyone should include in their diets now. They are one fat we shouldn't be afraid of but rather seek out for optimal health.

09/13/2017

How much Protein Do You Need After a Tough Workout?
If there is one nutrient we need to support our training and recovery,protein would be it. All the exercise in the world won't help you build lean muscle or get lean if it is not supported with proper nutrition, which should always include a good dose of some High Quality protein or High Quality protein powder.
Many people argue the merits of whether you should have protein before you workout or after, when in reality the best time is both!
The purpose in having protein before we exercise is to prevent muscle protein breakdown and to promote muscle protein synthesis. This is fancy talk for preserving the muscle you already have, and helping promote the growth of new muscle tissue.
In addition to consuming some high quality protein before you exercise , you should also consume after , as your muscles are highly receptive to incoming nutrients after a training session. The purpose of protein after training is simply to continue the benefits of Pre-Training protein, to preserve the muscle you already have and help to create new muscle tissue.
That's the big picture anyway , but let's dig a little deeper and see more ways in which protein around our training can improve our results.
Recent research has shown that consuming protein before exercise can decrease , or at least prevent the increase of markers of muscle damage[myoglobin, creatine kinase and myofibullar protein degradation] more than groups who consume just carbohydrates or placebo. This is one of the key reasons to have protein before you train, as reducing the damage to the muscles can improve recovery time and cause better adaptations to training over the long-term.
In addition, protein consumed before trainimng will also flood our bloodstream with Amino Acids as your body needs them, beginning the process of creating new muscle while you are training.
Aim to consume about 15-40 grams of protein within 30-90 minutes before training , depending on your size and needs. This can be consumed either in a shake or a mixed meal, again depending on what best fits your needs.
While most people know they should have some protein after they exercise, they often believe that they must have a shake or meal immediately after finishing their last set. The fact is if you consumed an adequate amount of quality protein within 30-90 minutes before you started exercisng, then there is no need for immediate consumption. In reality as long as you consume good quality protein within an hour after cessation of training, you will be great.
On the flip side of that , waiting too long can compromise the beneficial adaptations to training, and decrease your results. So while you don't have to slam down a shake immediately after training, it wouldn't be in your best interest to wait for 3 hours either.
A perfect example of the importance of having protein around your training was a recent 10 week trial where researchers had subjects consume a protein/carbohydrate mixture before and after training, and another group consume that same mixture at the two points in the day furthest from the training.
The group that surrounded their training with the protein/carbohydrate mixture had greater gains in lean mass and strength, while also losing some body fat to boot[the other group had actually gained some fat]. This clearly indicates that surrounding your training with adequate amounts of high-quality protein[and carbohydrates] will maximize results, even if your total intake for the day is the same.
Aim to consume about 15-40 grams within 60 minutes after training, again depending on your size and needs. Whether this is consumed as a shake or a solid meal is solely dependent on what best fits your needs.
The take home point is that it is a good idea to surround your training, both before and after, with High Quality Protein to maximize the benefits of exercise. This will minimize protein breakdown and maximize your ability to build or maintain lean muscle mass.

08/31/2017

08/30/2017

Take Charge of Your Metabolism

Do you ever wonder how your friend can eat whatever she or he wants and not gain a pound, while you seem to gain weight[Fat] by simply looking at food? The answer is in your Metabolism-the way your body burns up all the calories from food.
Some people have a fast metabolism which helps keep weight off, and others have a slow metabolism, putting on weight[fat] very quickly. The Good News is metabolic rate can be altered, and even sped up. A balanced and delicious meal plan can bring about the changes needed for a changed metabolism.
What is Metabolism ?
Metabolism is the rate at which your body's internal engine operates as it performs it's bodily functions. The largest component of your metabolism, approximately 70%, is your basal metabolic rate[BMR], which is how many calories you burn just sitting around. In other words , it is the energy used by your body to perform basic functions, such as breathing, keeping the heart beating and maintaining body temperature. As you age, your BMR decreases. Basil Metabolic Rates differ from person to person due to:
Genetics: A slow metabolism[you burn calories more slowly] or Fast Metabolism [you burn calories faster] can be inherited.
Amount of Lean Muscle: Muscle burns more calories faster than fat. In other words, the more muscle you have, the more calories you burn, even at rest.
S*x Differences: Males generally have a 10 to 15 % faster BMR than females because the male body has a larger percentage of lean muscle tissue.
Age: Younger people have a faster metabolism due to increased activity of cells.
Other components of your metabolism include physical activity, which accounts for about 20% of calories burned, and dietary thermogenisis, which is the number of calories required for digesting and processing the food we eat. This accounts for the remaining 10% of energy needs.
How Does this Affect My Weight?
Simply put, your metabolism affects weight management because it determines how many calories you need per day. If you have a high BMR[Fast Metabolism] it takes a lot of calories for your body to function. Eating calorie-laden foods may not pack on the pounds or fat for you. On the other hand , if you have a low BMR[slow metabolism] , your body needs fewer calories to function. Unfortunately, for your sluggish metabolism. eating calorie-laden foods will result in weight gain.
How can i Jump Start my Body's Metabolic Engine?
Follow these tips to naturally boost your Metabolism
Eat Breakfast. Breakfast is truly the most important meal of the day, especially for you weight[fat Loss ] seekers. Research shows that those who eat breakfast lose more weight [Fat] than those who skip breakfast. Your Metabolism slows down while you sleep and it doesnt speed back up until you eat again. If you don't eat until later , like lunchtime, your body won't burn as many calories as it could during the morning period. Kick start your day with a balanced breakfast such as Eggs or some type of protein, like a Whey Protein Shake with Ground Flaxseed which will slow down your digestion and help you feel fuller longer.
Eat Smaller Meals throughout the day Eating five or six smaller meals rather than three large meals helps to keep your metabolism revved up. It also helps to keep you feeling fuller over the course of a day, making binge eating highly unlikely.
Don't Starve Yourself. Fasting[unless it is Intermittent Fasting] cutting calories and skipping meals will all help throw your Metabolism of the track and put on Fat. Your body needs a certain number of calories to function. If you don't meet this need , your body will switch into Survival mode, slow down the Metabolism and promote the storage of energy[calories] in the form of fat to protect itself from starvation.
Exercise Both Cardiovascular and Weight [Resistance Training] help to improve metabolic rate and keep fat off. Cardiovascular exercise , such as Walking, Running, Jogging, biking swimming , Aerobics type workouts , Yoga[especially Hot Yoga], allows your body to burn a lot of calories at one time. Weight or Resistance Training will increase Muscle Mass , which burns more calories than body fat. Weight Training also puts the Metabolism into overdrive if done correctly, so you burn calories for up to two hours after the workout.
Drink Green Tea Research by the University of Geneva shows that green tea appears to increase metabolic rate and speed up fat oxidation. Compounds in green tea, Catechin Polyphenols,appear to speed up the rate at which calories are burned and therefore increase overall energy expenditure leading to Fat Loss.
Make sure you buy a high grade of Green Tea that doesnt have pesticide residues or other chemicals attached.
Drink Water. Not drinking enough water can slow down your metabolism. Be sure to drink at least eight , eight ounce bottles or glasses of water per day plus more after exercise. Add a slice or two of Lemon for a tangy , fresh taste and many other benefits of Lemon.
Eat Hormonally Balanced Meals. Eating Hormonally Balanced food means , Energy Dense Carbohydrates, such as Whole Grains, Beans, Vegetables and Friuts that contain Fiber to help regulate your metabolism by having less impact on insulin levels. High-Quality Proteins, such as fish , poultry, lean meats, soy, tofu, and lowfat dairy products to help build metabolism -boosting muscle mass. Essential fats for good health such as good quality olive oil. Avocado, Avocado Oil, Nuts of different types.
This is only a partial list of many changes that could be made to alter and boost the Metabolism you have been given. All the best and let me know if you need any assistance in your endeavour to rev up your BMR!

08/06/2017

Fuelling your Body, Naturally
Looking at Healthy and easy food to eat before, during and after your training.

Before a Workout
The most important factor in a pre-exercise snack is digestibility. If the food you eat shortly before a training session , race or even a routine workout requires a lot of energy to digest, it will leave your body with less energy. This is the last thing you want before any exercise. Also, eating too much protein directly before intense exercise may result in muscle cramping, since protein requires more fluid to be metabolized than carbohydrate or fat. Protein is for building muscle , not fueling it.
For short bouts of high -Intensity exercise, fuel up on simple carbohydrates, like fruit. Dates are a great choice , since they are rich in Glucose...a simple carbohydrate...which goes straight to the liver for immediate energy. Fructose, also a fruit sugar, has a lower glycemic index than glucose, meaning it burns slowly, which prolongs its effectiveness, Agave nectar, from the blue agave cactus, is an especially good source of easily digestible fructose. Bananas , mangoes, and papayas are also fructose-rich[and alkaline forming].The more endurance -oriented the activity, the more fat you should include along with adding small amounts of protein. The idea is to reduce the body's dependence on glycogen and the need to eat more food. Unlike glycogen, fat is plentiful and is near impossible to run out of, thus eliminating the possibility of running out of energy and ''hitting the wall''. For a small amount of alkaline protein, try raw h**p and a source of essential fatty acids, such as ground flaxseeds or soaked almonds[in water], for prolonged, high net-gain energy.
During a Session
Sweat consists of water and electrolytes, both of which need to be replaced during exercise. Coconut water and dulse[a seaweed], are both rich in electrolytes and can help maintain smooth muscle contractions and energy levels. In exercise sessions exceeding two hours, be sure to eat easily digestible nutrients as well, about every 25 minutes. Remember, the combination of Glucose and fructose rich foods, in an energy bar or gel, makes for an excellent quick energy , endurance-boosting fuel.
Post -Workout Recovery
Immediately following a workout and once your completely hydrated[see article on recovery for sore muscles previously written] the best food to eat is fresh fruit with a small amount of protein to quickly restock depleted muscle glycogen stores. Follow with a balanced, nutrient-rich, easily digestible meal about an hour and a half later. Try a nutritious blended drink[shake] containing all the components of a complete meal. My favourite is Isagenix Isalean Shake, which has all the nutritional components of a complete meal. A liquid meal is ideal because it will further reduce the strain on your digestive system during the recovery period.
For a balanced amino acid profile , combine protein such as H**p, Pea and Rice together.They make up a great synergistic combination. There are few good brands out there. Again , my favourite is the Isagenix Vegetarian Type of Shake. H**p protein is raw, chlorophyl rich and contains anti-inflammatory properties that help soft tissue repair. PH is also important to be aware of wheen making a recovery meal, as lactic acid is a by-product of exercise. Eating plant-based , alkaline forming foods will help to neutralize the typically acidic ph of a fatigued body, thereby speeding recovery.

07/27/2017

Prevention Of Sore Muscles or Decreasing Delayed Onset Muscle Soreness

Before beginning a workout you should take a few necessary steps to be sure that you won't be experiencing a lot of unnecessary onset of soreness.
#1-Consume adequate water all through the day , up to 2 Litres and a 1/2 Litre of water 30 minutes before a workout.
11/2 to 2 hours before a workout , eat a high carbohydrate [Raw Fruit or Veggies] with a small amount of Protein[ Whey Protein Shake or Vegan Type of Protein or Cottage Cheese , Plain Yogurt] 25-30 Grams.
If half to one hour before a workout, just eat fruit[Apple , or Banana, or Peach or Pear]
During a workout consume at least 500 ml of water or high quality sports drink. If you can afford, Amino Vital drink.
After a workout, consume another 250-500 ml of water, a Carb[Fruit] plus a protein to start the muscle rebuilding process.
#2- A proper warmup will give better contractile strength increase and reduction of injury.
The Warmup will also help nerve impulses travel faster to give the body time to deliver and extract oxygen to work at the cellular level. It can also help to screen for possible problems. [ Past injuries, physical problems that would be aggravated by more intensity]
#3- Choose a weight selection for each exercise that is 60% of an 8 Rep Max Load, so as not to put excessive strain on the Ligaments , Tendons, and not cause trauma to Muscle Fiber, ie: Muscle Tearing.
#4-In between each set, stretch the worked muscle, holding for approximately 10- 15 seconds. Also drink at least one ounce of liquid to keep hydration levels up. A good quality Electrolyte drink is preferable in between each set.
#5- At the conclusion of a workout, it is advisable to do a 3 to 5 minute cooldown. This will take the pooling of blood from the worked muscles back to the abdominal area[Vasodilationof Blood vessels to extremities. Vasoconstriction of Abdominal blood vessels. Then stretch all muscles previously worked. Be sure to keep drinking another 500 Ml of water after.
#6- It is time to do a complete body stretch. If you are doing a bodyparts workout ie: Back, Triceps, Shoulders, then just stretch those parts.
#7- After your workout is completed , take in some carbohydrates [Fruit, or some type of drink to replenish the Glycogen Stores in your Liver and Muscles.
#8- Within one hour , eat a protein shake or High Protein Meal. This should consist of Animal or Dairy Protein or Vegetarian protein with lightly steamed Vegetables,ie: Broccolli, Asparagus , Cauliflower, Green Beans, Artichoke , etc. Limit the starch at this time or completely leave it for an earlier time. ie: -Potatoes, Rice ,Quinoa , Kamut.
#9- After you have consumed your afterworkout meal or 1 to 2 hours after, take a warm to mildly hot epsom salts bath with 2 to 5 cups of Epsom salts added to bathwater. Epsom Salts containing Magnesium will help to release Lactic Acid buildup in the muscles. Soak for approximately 15-20 Minutes. Do not add oils or soaps, as this will alter the chemistry of the water and the treatment will be less effective. Sip on a glass of water during your bath , to prevent dehydration. Water drank all through the day will remove Lactic Acid buildup as well.
#10- Hexane free certified castor oil or natural massage oils , to release unusually tight muscles. If muscles are knotted or impede normal movement, then use 3 minutes ice on the affected area as well as 3 minutes Heat applied over a light towel. Keep with your stretching program everyday as soon as a warmup and hold each stretch 30- 60 seconds.
#11- Hydration cannot be overstated. Water plays an important role in many bodily functions. Water not only suppresses appetite but helps to metabolize stored fat. Studies have shown that a decrease in water consumption will cause fat cells to increase. While increased water consumption will decrease fat deposits. Another issue with water consumption is balance of sodium levels. Adequate water gives muscles the volume for good definition. The addition of Creatine supplements will also give extra muscle volume, but not always necessary***** Creatine Loading Doses are a separate topic****
All the Best on your Workouts and preventing undue Delayed Onset of Muscle soreness. Work Smarter , Not Harder!!