Pre-Workout

What’s in My Pre-Workout Drink?

Pre-workout drinks are a very specific and popular type of energy drink. But what’s in my pre-workout? And more specifically, do I need it and why?

 

The first category of ingredients are stimulants, with the main one being anhydrous (i.e. extracted from coffee beans without water) caffeine. Continue reading

3 Ways to Tone Your Abs Without Doing Crunches

If you still think that doing crunches alone will get you amazing abs, you’re in for a rude awakening. Flattening your belly requires multi-muscle exercises that target all the regions of your core—upper and lower abs, oblique’s, transverse abdominals, and lower back muscles. Further, you will need a good dose of fat burning cardio training along with the proper nutrition including appropriate calories and macronutrients at the right times to optimize your results. Using these methods, you will have a six pack in no time. If you have questions or need help planning your nutrition, comes see us, we can help!

If you’re bored with your sit-up routine, here are 3 effective moves to tone your midsection.

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treadmill

Burn Fat Without Doing Cardio?

You want to burn fat without doing cardio? Hours upon hours on an elliptical or treadmill isn’t your idea of a fun workout? Well you are in luck! It is possible to burn fat without doing cardio. You just have to understand how the body works, where we get energy from and how to apply that knowledge to your lifestyle. You can certainly burn fat through proper nutrition, supplementation, strength training or better yet, all three! Continue reading

Supplements for Muscle Mass

Top 5 Natural Supplements for Muscle Mass

What are the top 5 natural supplements for muscle mass? First, let’s define what mass building or ‘bulking up’ means. A bulking cycle is typically associated with the period of time when a bodybuilder is trying to add overall size without regard to the addition of body fat.  Continue reading

Glutamine Benefits

What are Glutamine Benefits?

Glutamine benefits you by helping your body repair, recover and grow when strength training. Glutamine benefits your body’s natural immune defense system by supporting good intestinal health. The intestines are where many illnesses and diseases originate.

Glutamine is an amino acid. Glutamine is the most abundant free form amino acid in the body. Glutamine is present in nearly every cell. Glutamine is particularly concentrated in skeletal muscles, the brain and the intestines.  Glutamine is a non-essential amino acid. The body can produce non-essential amino acids from foods we consume or from other amino acids.  It is important to note that Glutamine can become conditionally essential under certain circumstances. When stressed, the body rapidly uses up more Glutamine than it can produce, thereby becoming deficient.  Under these circumstances, supplementation with Glutamine benefits maintaining good health.

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How Can I Build Lean Muscle?

You can build lean muscle, if you take the right steps! The first step is to consume the proper amounts of nutrients. Nutrients consist of macronutrients (fat, carbohydrates, proteins) and micronutrients (vitamins, minerals). Nutrients are measured in grams and have specific caloric values. Carbohydrates and proteins have 4 calories per gram. Fats have 9 calories per gram. You must consume more calories than you burn over a given period of time to build lean muscle.  Continue reading

Do Alternatives to The Traditional Office Chair Work?

Most of us spend the day sitting at an office chair and staring at a computer screen. Sitting for prolonged periods of time can cause low back pain or worsen an existing back condition.

When sitting in an office chair for a long period, our natural tendency is to gradually slouch over; this can overstretch the spinal ligaments and strain surrounding structures in the spine. Over time, all of this slouching can contribute or worsen back pain. Recently, more people are gravitating toward more ergonomic, active chairs.

Advantages of Non-Traditional Office Chairs

While a traditional office chair is designed to provide complete support, some recently designed alternatives help promote good posture without back support. In addition, they also require more muscle use.

The Kneeling Ergonomic Chair

As far as selecting a more spine-friendly chair for your office, there are two options that stand out the most. The first is the kneeling ergonomic chair. This chair has no back, and places the user in a modified kneeling position. This design encourages good posture by sliding the hips forward and aligning the back, shoulders and neck. The forward slanting seat of the chair leads to a more natural seated position for the spine.

The Saddle Ergonomic Chair

This type of office chair is in the shape of a horse’s saddle and puts the user in a position somewhere between sitting and standing, similar to riding a horse. This will allow the legs to drop and widen naturally, creating a healthy and stable position. With long-term use, this design can even help strengthen the back muscles.

If you have an injured back, it is best to talk to your doctor first before using an alternative to the traditional office chair. Since there is no single type of alternative office chair to use, it is best to determine your own preference for comfort. Just remember that you only have one spine, and it’s your job to do all that you can to take care of it!

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How to Make Your Office Chair Better for Your Back

We all know that familiar feeling we get after sitting down for too long; our rear ends may become numb and our lower backs will begin to ache. Unfortunately, the majority of us know this feeling all too well as our jobs usually require us to sit at a desk and stare at a computer screen for hours at a time.

The act of sitting, in general sense or when sitting in an office chair, is a stationary posture that increases stress in the back, shoulders, arms and legs. It can particularly add large amounts of pressure to the back muscles and spinal discs. Here are a few ways in which you can make your office chair a little more back-friendly:

Stay Active to Reduce Back Pain

No matter how comfortable you are in your squishy office chair, this prolonged static position is rough on your back. To avoid keeping your back in one position for too long, remember to stand, stretch and walk for at least a minute or two every half hour that you are at work. Moving and stretching throughout the day will help keep your muscles, joints, ligaments and tendons lose. This in turn will help you to feel more comfort and assist in your ability to focus productively.

Office Chair Setup

Once you have stretched and walked around for a bit, you’ll have to return to your office chair eventually. As far as low back support goes, make sure your bottom is firmly pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you can avoid slouching over time. Never slump or slouch forward in your office chair, as that can add extra stress on your lumbar discs.

Considering the way in which you sit at your office chair and moving around once in a while can save you on some major back pain, and even an extra visit to the chiropractor!

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Top 3 Triceps Workouts

If you’re looking to tone and enlarge your triceps, you must first the mechanics behind these muscles. Your triceps are made up of three different heads. They are the lateral head, the medial head and the long head. Together, these three form the larger “triceps” muscle group.

Here are three exercises that can help strengthen and tone your triceps.

Triceps Dips

Triceps dips are great for hitting all three parts of the muscle group. What’s great about this particular exercise is that you can overload your triceps with any amount of weight. You know what they say, the more weight lifted, the more muscle gained.

How To Do The Triceps Dip

If you’re a beginner, the easiest way to do the triceps dip is by using a bench dip. Place your feet in front of you on the ground, or on another bench. Have your hands locked behind you on the bench beneath you. Simply put all your weight on your hands and bend your elbows in a 90-degree angle. Make sure to apply pressure and lift your body weight with your triceps.

Lower your body slowly all the way down until your triceps are parallel with the ground. When you’re at the top of that motion, squeeze your triceps for a couple of seconds.

The Skull Crusher

Also known as barbell lying triceps extensions, the skull crusher works two parts of the triceps, the long and medial heads. As you build up the long head of your triceps, the inner bottom portion of the arm becomes bigger. This, in turn helps to add overall height in your arms.

How To Do The Skull Crusher

Use an EZ bar and load weight plates evenly on each side. Using a flat bench, lie down flat on your back and extend your arms straight up. Continue by bending your arms at the elbow without moving your upper arms, and lower the bar back until it is at your forehead allowing your arms to form a 90-degree angle. When you’re at the top of the motion, contract your muscles for a few seconds.

The Overhead Extension

This last exercise mainly focuses on the lateral head of the triceps, which helps to build a dense, well-shaped horseshoe. One great aspect of the overhead extension is how it gives you a nice stretch when you lower the weight down, and a sharp contraction when you pull up.

How To Do The Overhead Lateral Triceps Extension

One option for this exercise is to use both arms at the same time using a dumbbell. When using one arm at a time, start by raising one arm vertically above your head. Slowly bend your arm at the elbow and lower the weight sideways behind your head, keeping your upper arm locked in place. When you’re at the top of the motion, contract your muscles for a couple of seconds.

After you have completed these exercises, take plenty of time to stretch in order to avoid any strains. Drink lots of water in order to flush away the excess lactic acid built up in your muscles.

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