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Showing posts from December, 2021

Accepting New Clients

Sleep Requirements for Figure and Physique Competitors

  The Role of Sleep Sleep is a vital element for successful results throughout competition prep for a client. Both quality and quantity of sleep are as important as each other, and the main aim is to achieve a good night’s sleep that is uninterrupted. This undisturbed sleep will definitely improve the ‘quality’ of the client’s sleeping routine. A good night’s sleep helps with both physical and mental preparation pre-competition and can have the following key benefits: Sleep enhances physical health and overall emotional well-being. Sleep improves mental alertness and sharpness. Sleep can highly impact athletic performance. Fundamentally, there are five stages of sleep that have been discovered by researchers and these are as follows: Stage 1:  This incorporates the body’s functions of slowing down and the muscles begin to twitch. Eye movement is also decreasing. Stage 2:  Brain waves slow down with occasional bursts of quicker brain waves. Eye movement stops. Stage 3:  The brain makes

When Losing Weight, The Healthy Way is the Best Way

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020. One way to prevent this scenario is to make people aware of the risks of being overweight or obese.  Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:  1. heart disease 2. stroke  3. diabetes 4. cancer 5. arthritis 6. hypertension Losing weight helps to prevent and control these diseases.  The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or  pills do not work. If they do, the results are just temporary.  It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.   Here are so

External Systems That Effect Your Heart

  Control of Heart Rate from Outside the Heart The heart muscle is unique. It can generate its own action potential without any external stimulation. However, the timing of heart muscle contractions can be altered by external sources. The heart is primarily influenced by 3 extrinsic (external) systems: Parasympathetic   Nervous Sympathetic   Nervous Endocrine The Parasympathetic Nervous System The parasympathetic nervous system (also known as the “Rest and Digest” or vagus response) is a division of the autonomic nervous system and controls involuntary physiological functions. The parasympathetic nervous system conserves energy when action is not needed in the form of decreased blood pressure, decreased heart rate, and beginning the process of digestion. One important parasympathetic nerve that innervates many of the thoracic and abdominal viscera (internal organs) is the vagus nerve. The  vagus   nerve   is important because it stimulates involuntary actions of the  cardiovascular  (b

How Effective is Melatonin?

  Is Melatonin Actually Effective? Supplements of this naturally existing hormone are frequently used as a sleep aid. Melatonin is commonly available in liquid and pill form, as well as dissolving strips that are placed under the tongue. Common Uses: Insomnia Jet-lag Depression Migraine and cluster headaches Function: Melatonin is a hormone naturally synthesized in the pineal gland of the brain. It is produced from the amino acid tryptophan. Through a series of steps tryptophan is converted to serotonin and finally to melatonin. This hormone is responsible for helping to regulate the body’s circadian rhythm, sleep patterns, and secretions from the endocrine system. Melatonin also facilitates hormone production, growth, pain control, balance and sexual maturation. High levels are produced endogenously up to the age of 20. 1 The rate of melatonin production is affected by light and dark (light inhibits secretion, while darkness stimulates it). Deficiency: Melatonin production can decreas

Lifestyle Dynamic Journey Exercise Spotlight - DB Overhead press

Stand upright and keep the back straight. Can also be done in a seated position with back straight and against the pad. Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside and knuckles facing up. Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion. Return the dumbbells to the shoulders while inhaling.

Lifestyle Dynamic Journey Exercise Spotlight - Cable Pull Through

Set the pulley to the lowest height setting on the cable machine. Face away from the cable machine, and reach between your legs to grab the rope handle with a neutral grip. Take a few steps forward to move the weight off of the weight stack. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were attempting to hold an egg under your chin. Evenly distribute your weight, and grip the floor with your feet to create a stable position. Your arms should remain long with a slight bend in your elbows. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position. While maintaining a neutral spine, begin to hinge your hips until you feel a stretch in the back of your legs. Your knees should remain bent during the backward movement, and

Lifestyle Dynamic Journey Exercise Spotlight - DB Side Raise

Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead. Raise your arms simultaneously just a couple inches out to each side and pause. This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended. Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift. Pause and hold for a second at the top of the movement. Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides. Breathe out as you lower the dumbbells.

Lifestyle Dynamic Journey - More Seitan Choices Available

  Check out the first post I made about Seitan here In this video I show you guys that there are other available choices when choosing seitan as a meat alternative. I didn't get to try these out as I am on a very strict eating schedule and plan. However, I will more than likely do another video about it. I found these gems at the supermarket. Nothing fancy. There are a good source of protein with little fat and carbohydrates. All in all a good choice for the health conscious vegetarian or vegan. Disclaimer: Seitan is a great option for vegans who cannot eat soy, since other popular vegan foods, such as tofu and tempeh, are soy-based. However, anyone who cannot tolerate wheat or gluten, including those with sensitivities, allergies or celiac disease, must strictly avoid seitan to avoid serious side effects. Try it out and let me know how it worked out for you!

Winter Running Tips

  Winter Running Tips When it comes to winter running, many runners need a little help. So, here are my top winter running tips. These are extremely useful for runners whose first winter is approaching, but even old-timers can use a refresher every fall. 1) Stay Hydrated This is more important than you think. You should drink plenty of water before, during, and after your run. Even if you are not sweating, you are losing a lot of water. 2) Be Known While Running In Winter I suggest you take an ID with you every time you run, but it is even more important during bad winter weather. Also, let someone know where you will be and for how long. It is not a bad idea to take a cell phone along, especially if you will be going very far. 3) Layer for Winter Weather There are three important layers when it comes to cold weather running. A base layer of snug, wicking material, such as polypropylene, polyester, Thermax, or wool. A mid-layer of looser material that carries moisture from the base lay