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Showing posts from January, 2022

Accepting New Clients

Benefits of Exercise During Pregnancy

Traditionally, women were warned against exercising whilst pregnant as it was a danger to their unborn child, however, after much research in this area, the benefits far outweigh the myths associated with training whilst pregnant. There are so many changes that happen to the   female body while pregnant , not only physical changes but emotional and hormonal changes as well. If you are healthy and your pregnancy is normal, it is safe to continue or start regular physical activity. What are the benefits of exercise during pregnancy? Regular exercise during pregnancy benefits you and your fetus in these key ways: Reduces back pain Eases constipation May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery Promotes healthy weight gain during pregnancy Improves your overall general fitness and strengthens your heart and blood vessels Helps you to lose the baby weight after your baby is born Even a simple walk around the block or a session of stretching can lead to

Haven't Travelled in A While? Here's Why You Should Just Start a Vacation Now

By  Wayne Brook   Travel does to the heart and mind what exercise does to the body - it makes people healthier and happier. But, travelling to far off places doesn't hold a place in everyone's to-do list (even thought it should actually) and this is simply because people are just so busy making a living that they forget to make a life that's worthwhile. But, being one of those people who started travelling with family, friends and even alone at a very early age I am still writing to convince you to travel and explore what you never though existed. Here are some really amazing reasons why you should travel, and once you're reading these make sure you have a list of your favorite places on your list. Travel makes you a better person -  Staying indoor is fun (kind of) but when you travel you understand the world is a better place and people are fun all around the globe. You develop a deeper sense of relationship with your body and mind - you become a better and a calmer pe

How Does Exercise Improve Mental Health

When we think of how exercise positively impacts our bodies and lives, typically, we think of the physical benefits. Physical exercise has gained quite the reputation for helping us get in better shape and prevent chronic illnesses. Regular exercise has been shown to help prevent the onset of various diseases. Exercise can protect against and prevent many chronic diseases. However, did you know you can improve your mental health with exercise as well? So how does exercise improve mental health? There are countless studies that demonstrate how exercise can improve your mental health. I mean, it makes sense. What is one of the primary reasons you hear people say they want to get into the gym? While the reason may change from person to person, a really common reason is to gain some confidence. Confidence From Exercise Confidence is a strange thing. It’s something we feel but isn’t technically an emotion. Confidence is often times  associated  with  self-esteem . While similar, the two are

Do You Need a Deload Week?

  If you train day in and day out, week after week, month after month, so on and so forth you may notice that you will find yourself hitting a serious plateau or even worse, losing strength and decreasing performance. Oftentimes fatigue will mask your true fitness level and prevent you from   making progress , even though you train hard each week. Plain and simple, a deload is a short planned period of recovery. You take your training slightly lighter, maybe workout a little less, and generally just ease things back. It allows your body to recover by muscles totally repairing, returning hormone levels to normal, and your central nervous system to rest. This is an absolutely essential part of strength training as well as conditioning. A typical deload will last a week. Overtraining Symptoms Overtraining can be defined as an exercise program that leads to “an undesired outcome of fatigue and performance decrements.”  Now we also know it may have psychological or mental consequences inclu

How Does Alcohol Affect a Diet?

There’s no secret that alcohol has an impact on us when consumed. But how does alcohol affect a diet specifically? Alcohol is the only substance you can get calories from besides the standard macronutrients of protein, carbs, and fats. For example, a one-ounce shot of vodka has nearly 64 calories. In addition to calories, significant consumption of alcohol starts to impact us in ways we don’t really understand. It can have a significant effect on our diet and our overall health. In this article, we are going to go over many different ways alcohol impacts our diet. I’m not stating that you should never drink alcohol. After all, alcohol in light or moderate amounts can be beneficial to some people. It can help people decompress, celebrate, or according to some studies possibly reduce risks of heart disease. However, this article also does not advocate for drinking alcohol if you are a non-drinker. The potential benefits of alcohol are relatively small and may not apply to all individuals

The Four Components of Metabolism

  The Four Components of Metabolism Metabolism is defined as the bodily processes needed to maintain life. But when you hear the word “metabolism” used today, it’s usually in reference to weight issues. You may hear someone say, “I can’t lose weight because I have a slow metabolism.” While there’s some truth to this, other factors — such as how much you eat and exercise — play a much bigger role in your weight than your metabolism does. And while it’s true that how much lean body mass you have can affect how many calories you burn at rest, its effect is limited — in part, because you can build only so much lean muscle by strength training. There are four main components of metabolism which you should be aware. They include: RMR (Resting Metabolic Rate) Activity Level The Thermic Effect Of Food  NEAT (Non-Exercise Activity Thermogenesis) Let’s look at each of these individually. 1. RMR (Resting Metabolic Rate) Resting Metabolic Rate has been discussed earlier. Of importance to remember

Treating Ankle Injuries and Shin Splints

Ankle injuries and shin splints are fairly common in various outdoor activities. They are usually minor and can heal quickly when properly addressed. Ankle Injuries Ankle soft tissue injuries are divided into three grades, I, II, and III. Grade I describes a stretching of the ankle ligaments without tearing of the collagen fibers that provide the bulk of the structure. Grade II describes a partial tearing of the fibers without a complete rupture. Grade III is a complete rupture. A careful physical exam of the ankle joint by an experienced examiner can accurately grade the injury. X-rays can determine if a bone fracture has occurred with the ligament rupture. Fortunately, surgery is rarely required initially because if specific treatments are instituted early, the results of non-operative treatment can often match the operative treatment; conversely, the results of late surgical treatment of unstable ankles can be excellent in experienced hands. When an ankle is injured from twisting in

Types of Cardiovascular Activity

Everyone has an opinion about the best form of cardiovascular exercise. Just like   resistance training , there is no one   best cardiovascular exercise . Sometimes the best exercise is the one the client will do, as long as the risks or drawbacks do not outweigh the benefits. For this reason, it is important for each individual to understand the demands, limitations, benefits, and drawbacks of each of the major forms of cardiovascular exercise inside and outside of the gym. The various types/modes of cardiovascular activity may include: Walking Each individual must demonstrate the ability to perform prolonged walking without fatigue before engaging in other more strenuous exercises such as jogging, running or sports that require more intense activity. Here the emphasis is not a training heart rate (THR) but on the continuous activity of longer duration to build up endurance levels and increase circulation and the efficiency of various hormonal processes. Walking is an ideal activity f