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07/12/2021

Do you have an active morning routine?

07/10/2021

The correct answer to this question is.......

D

Ghrelin is a hormone produced in your stomach and pancreas that is associated with stimulating hunger

It is termed the 'hunger hormone' because it stimulates appetite by signaling your brain to drive you to eat

Ghrelin levels are elevated before meals (when you’re most hungry) and suppressed after meals (when you’re no longer hungry)

If ghrelin levels are high, a ravenous monster emerges! If they’re low, you’ll not feel as hungry

Researchers from Beirut conducted a study to investigate the response of ghrelin after feeding meals of various macronutrient composition in healthy males [PMID = 16508254]

All subjects received, on separate occasions, a high-carbohydrate, a high-fat, and a high-protein meal. Blood samples (for the purpose of measuring ghrelin levels) were collected before and 15, 30, 60, 120, and 180 minutes following the ingestion of each meal

While ghrelin levels were suppressed after each of the meals, it was significantly lower 3 hours following the high protein meal as compared to the high carbohydrate and high fat meals

In fact, it was 50% lower after the protein meal as compared to the high-carbohydrate meal and 35% lower as compared to the high-fat meal

What this means is that the high-protein meal was satiating for a longer duration than a high carbohydrate and high fat meal (according to an objective hormonal measure of hunger)

A practical application to take from this study is to make sure that each meal that you ingest contains a source of high-quality protein

Reposted from

07/08/2021

Are you looking to progress your squats without adding any weight? Try some jump squats! ☝️ 👇
Start off with mini jumps, where you barely lift off the ground. Gradually increase the jump height.

When you jump make sure you are aiming for triple extension, meaning you lock your ankles, knees and Hips. This allows you to contracts the calves, quads and glutes, causing you to push the ground away from you with greater force. MAKE sure you CORE is braced throughout the motion. When landing allow for a bend in knees and Hips so you soften the landing 🛬
HAVE FUN!

07/06/2021

Start small and slowly progress. Create the habit of moving first, then you can challenge yourself in small increments.
Don't go for high intensity after your meals, since time and energy is needed to digest.
The main take away is to MOVE your body!

04/30/2021

In this video, we demonstrate a lat stretch.

Add this to the end of your workout to stretch your lats and back. Be careful getting in and out of this stretch so you don't injure your shoulders. You can play around with your weight distribution from foot to foot (more weight on one foot vs. the other). You can take the stretch deeper and target different angles in doing so.

Give it a try, and reach out if you need assistance.

04/16/2021

Ladies and gents, we tend to forget, get distracted, lose motivation or just don't have the tools or strategies to lead a fully healthy life. Leading a healthy life takes more than focusing on 1 or 2 aspects of it. In this post we are reminding you not to neglect your intellectual health.
Just like we take the time to train our bodies to get stronger, faster, more endured, and healthier. We need not to neglect our brains. Pick up a book on a topic you like, listen to a podcast, learn a new skill, get the experience, find a mentor. Those are only some examples. We live in a world where we have so much information available to us. Let's make use of it and grow together!

02/20/2020

𝐃𝐢𝐦𝐞𝐧𝐬𝐢𝐨𝐧𝐬 𝐨𝐟 𝐇𝐞𝐚𝐥𝐭𝐡 - Occupational⁣
Occupational Health has many aspects, it can vary from job satisfaction to performing dangerous activities at work. Doing something you enjoy and being satisfied at your workplace is a huge aspect of our health. We spend most of our lives working, and if it's a task or job that we dislike or do just for the money then it will have a massive toll on our health. Having a good boss/leader is crucial for job satisfaction and enjoyment, as well as having supportive co-workers that you get along with. ⁣
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Your workplace should be up to date with safety regulations as well as ergonomic settings. Are you seated for a long time at work with a computer that isn't properly leveled or with a chair that does not provide the appropriate support for your long hours at work? If so, changes need to be made. You're slowly chipping away at your health. Small aspects like that add up and can cause problems down the line, even if you do not feel it today, it might catch up to you!⁣
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Main takeaways:⁣
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✔ Job Satisfaction. ⁣
✔ Proper Ergonomic set up at work.⁣
✔ Frequent breaks to get up and change posture if you have a seated job.⁣
✔ Have clear communication with your boss and colleagues about what they can do to make you satisfied work.⁣

02/12/2020

90% of the battle is just showing up.
Patience and Consistent effort is the key 🔑

📸

02/04/2020

𝐆𝐥𝐮𝐭𝐞 𝐁𝐫𝐢𝐝𝐠𝐞⁣
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The glute bridge, which is commonly prescribed in rehab circles, is a phenomenal posterior chain exercise that emphasizes the development of the glute complex and hamstring muscles. Due to our increasing sedentary lifestyles, lack of posterior chain development and a myriad of other behaviours, lack of glute/hamstring strength can wreak havoc on your knees, hips and/or low back. This lack of development can present itself as knee pain while squatting or jumping, inefficient mechanics while walking or running or even hindering your ability to perform well in your respective sport! Not only will strengthen this area promote increased performance, it will reduce your risk for injury and pain to deal with long term.⁣
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𝐓𝐨 𝐩𝐞𝐫𝐟𝐨𝐫𝐦:⁣
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✅ Lie on your back with your knees bent and your ankles about a foot away from your hips⁣
✅ Make sure your low back is flush with the ground and you have developed a braced core (refer to our previous abdominal Big 3 series)⁣
✅ Squeeze your glute muscles, put your hands on the outside of your hips (feel the contraction) and begin to lift your hips up by pushing into the ground with your heels⁣
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If you feel your hamstrings dominating the movement and want to emphasize more glute development, try these:⁣
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✅ Position yourself near a wall with your toes on the wall and push into wall with the front of your foot as you lift your hips⁣
✅ Close your eyes, put your hands on your bum and think about developing using ONLY your glute muscles⁣

01/09/2020

𝐃𝐢𝐦𝐞𝐧𝐬𝐢𝐨𝐧𝐬 𝐨𝐟 𝐇𝐞𝐚𝐥𝐭𝐡 - 𝐄𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡⁣
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Are you emotionally healthy? Emotional well-being includes the ability to manage our feelings and other behaviors. Using effective/positive coping mechanisms to deal with stress and adapt to change. This dimension focuses on awareness and acceptance of stressors and feelings, both positive and negative. ⁣
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Remember it is ok to talk about it if you're feeling down or if something is bothering you!⁣
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✔ Reach out to someone that you can talk to
✔ Be optimistic ⁣
✔ Learn time management skills⁣
✔ Exercise stress management techniques

01/06/2020

Don't let this year be like every year. Make it happen.

・・・
💭... What if I can't do an exercise?⁣⁠.. What if I get sick?⁣⁠.. What if I only have 20 minutes?⁣⁠.. What if I get off track?⁣⁠
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🤹🏻‍♀️🤹🏽‍♂️Life gets busy. Obstacles come up. You won't be "perfect" with your workout routine. We totally get it.⁣⁠
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💥Our mantra: Do whatever you can, whenever you can do it, in any way possible. Just keep moving.⁣⁠
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🔑 There is no "track" to get off of. There is only right now. Today.⁣⁠
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🤔So the question becomes: What CAN you do right now to get moving?

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