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Long touted as “the bad guy” when it comes to heart health and blood pressure, salt is starting to fight back with a different story.

There is more to salt than the seasoning and preservative uses we tend to associate with it. There is absolutely a place for salt in your diet. Oh and guess what else, not all salt is created equal….

To truly optimize your health you need to prioritize your salt intake, consume the right types of salt, and understand the relationship it has with potassium. When it comes to nutrition that can optimize your health and performance electrolytes are just one key to success. Adopting sound nutritional strategies will transform the way you feel but also the way you think and your mood.

The problem that arises with salt is has less to do with salt and actually stems from processed foods. These foods are bad for two main reasons.

One, they are almost entirely void of potassium which throws off the ratio of salt to potassium in the body.

Two, they contain 99% sodium chloride and anti-caking agents that often contain heavy metals that can do serious damage to your nervous system. Salt containing heavy metals actually lead to dehydration. They are toxic in the body so the body pulls water out of the cells to protect itself.

“At the end of the day, you can’t compete with Mother Nature. If you’ve got a great tomato, just a pinch of sea salt is all you need.” -Zac Posen

The solution to the problem is to eat the right types of salt. Himalayan salts, sea salts, and other high quality salt products contain lower levels of sodium chloride and instead have higher amounts of beneficial trace minerals. They are also unrefined which eliminates the risk of heavy metals.

It may be a tough mental block for you to overcome when it comes to adding salt to your diet. Feel free to use a healthy variety of salt liberally since evidence has shown no link between sea salt intake above dietary guidelines and adverse medical conditions.

Salt can improve athletic performance and energy levels through its hydrating effects. There are also tons of varieties that will absolutely revolutionize the taste of your food. The cells in our body maintain hydration through a sodium potassium pump. The body likes to maintain specific levels of each mineral in order to keep homeostasis. Along with salt make sure you consume foods high in sodium like potatoes and bananas, especially if you are training hard or sweating a lot.

Go find a high quality salt and sea for yourself.

If you have questions about nutrition for your sport, you want to have more energy, or make a positive choice for your body then we would love to talk about your goals and share some resources that can help!

Shoulder pain is one of the most troubling ailments that can interrupt any avid gym goer.

Exercise should be a place to relieve stress, build, confidence, and of course improve your health. Dealing with one more painful problem to work through is probably not going to be a big motivator for you.

The good news is that you don’t to make training with shoulder pain a part of your life. In fact if you dedicate yourself to the process you can eliminate shoulder pain once and for all.

Let’s talk about where this shoulder pain can come from, address what actions need to be taken and the potential irritants that should be avoided. Finally we’ll take a look at some movements that can help mobilize, activate, and strengthen your shoulders. Dedicate part of every workout to improving the functionality of this crucial joint and you will change your athleticism and quality of life.

“It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience.” -Julius Caesar

Poor technique may load up the shoulder joint in a way that it cannot stabilize. This could cause strain and overuse of muscles around the shoulder. One common example of this is an overworked pec minor and underworked rotator cuff. This leads to rounded shoulders, and weakens the ability to stabilize the glenohumeral joint during pushing and pulling movements from the shoulder. By stretching the pec it will allow your shoulder to sit in a more stable position. By activating and strengthening the rotator cuff and scapular muscles on the back of the shoulder you ensure healthy, balanced stability and function.

Overuse could be another culprit of shoulder pain. Whether your volume (total amount of reps) or frequency (sessions each week) is too high or you are simply trying to lift too much weight can all cause problems. If you go heavy or perform maximal effort sets you may need up to 5-7 days to fully recover. If you work at lower intensity you may be able to work this muscle group 2-3 times a week. Find the right balance of volume and intensity to ensure consistent progress in your lifts.

If you are constantly running into the same shoulder pain issues then technique may be the true problem. The shoulder is the most freely movable joint in the body. This puts at the greatest risk of injury when it comes to repetitive movement with poor form. Even one session with a coach or trainer can revolutionize your upper body pressing ability.

Finally if you experience pain when performing a certain movement it may simply not be a good fit for you. There are infinite ways to scale the load and form of resistance to provide your body with a similar stimulus to the painful movement. Perhaps the most commons movement replacements are those that replace a fixed circuit movement such as a barbell bench press or overhead press with single arm variations using dumbbells or kettlebells. Training the arms unilaterally allows you to have more “play” in the shoulder and adopting a movement pattern that better suits your body. No compromises in strength or performance are necessary.

So let’s move on to some strategies to actively prevent your shoulders from injury. Through activation, self myofascial release, strengthening, and stretching.

1. Activate

Activating the muscles for a workout or “prehab” helps your body prepare for the more demanding movements it is about to perform. It will both aid performance and mitigate risk of injury. When it comes to the shoulders

To help activate your shoulders before a workout perform these 3 upper body exercises, band pull aparts, scapular pushups, and face pulls. Perform 3 rounds of this circuit with 10 seconds rest between each movement. Keep the band resistance light enough to move with a slow controlled tempo but make sure it still challenges you. You should feel the blood flow and a warm sensation in the shoulder joint by the end of this circuit.
Perform 3 rounds with :10 of rest between movements.

• • A1. 15 Band Pull Aparts
  • A2. 10 Yoga Push Up
  • A3. 15 Band Face Pulls

2. Roll Out

Self Myofascial Release (SMR) is a fancy name for “rolling out.” The goal is to mobilize soft tissue allowing greater range of motion and improved muscle function. You can use a foam rollers, lacrosse balls, tennis balls or any other device that allows you to access the desired body part at pain level you can withstand. Focus on breathing and eliminating abdominal pressure while you roll out to ensure the tool can work its way into the muscle.

Rolling out helps our body get “unstuck” from tightness due to sitting and positions we spend long amounts of time in. It is important to move and mobilize our tissues as often as possible to mitigate this tightness. Imagine if you were going to run a marathon with a rock in your shoe. You would never run 26 miles with that rock digging into your foot each step of the way! There’s no reason to treat your shoulder in that manner either. Stop pushing through the pain and fix the sticky points.

3. Strengthen

Like an muscle group it is important to strengthen the muscles of the shoulder. The exercise you choose should strengthen the weak muscles that are necessary for optimal shoulder stability. Performing these strength building movement for 5 rounds alternating back and forth between movements

3×8 Bottoms Up Kettlebell Press: Take 3-4 seconds to lower the weight from the top position. IF you struggle with balancing try working from a kneeling or seated position, train one arm at a time, and keep the kettlebell light.
3×8 alternating Turkish Get Up: Try breaking this complex movement into smaller pieces or work with a coach to master the technique. Your shoulders will thank you!

4. Static Stretching

Part of your cool down routine should also include some static stretching. There are many debates around when and how static stretching should be performed. One study has shown that static stretching can improve flexibility by increasing passive fascicle length. Performing a static stretching routine after your workout or anytime that is not immediately preceding an event requiring maximal force production by a muscle.

Stretch the primary movers of your days workout-chest, lats, and traps are some of the key muscles to stretch since a heavy bout of training will leave them tight and could cause a temporary imbalance if not addressed. Hold stretches for about 30 seconds to ensure your brain sends a signal to your muscles that they need to stop firing and allow lengthening to occur.

If you have questions about building strong healthy shoulders don’t be afraid to get in touch with one of our coaches. We will find a safe and effective program to meet your needs!

As an athlete, businessman or super mom you are always looking for a competitive edge. When it comes to your diet you should employ the same strategy. Superfoods are foods that have more benefit than the energy they provide from carbs, fat, and protein. Superfoods contain vitamins, minerals, and other key phytonutrients that support your training make these foods even more worth your while to eat. By incorporating these foods in your diet you are giving yourself an advantage in your training and recovery.

1.Reduce Soreness and Improve Healing with Tart Cherry

Tart Cherry extracts, powders, and juices have proven to be beneficial for athletes.

Studies have found numerous benefits including reduced muscle soreness after training,

Tart cherries are also naturally rich in melatonin, the hormone that helps regulate the sleep/wake cycle in our body. Consuming tart cherry extract in the evening after a training session should promote sleep and recovery.

Studies have shown benefit with doses of 16oz (480mL). Use that as a starting point and see if you can enjoy the benefits of tart cherry!

2. Metabolize Estrogen with Broccoli

High estrogen levels is not ideal whether you are a male or female athlete. Estrogen can promotes the gain of fat mass. Broccoli contains a substance called 3,3′-Diindolylmethane (DIM) that is capable of metabolizing free estrogen. Consume broccoli at any of your main meals. Just make sure to cook it properly to optimize digestion and absorption.

3. Recover Post Workout with Kiwi and Pineapple

Kiwi and pineapple are two great choices for a post workout carbohydrate. These fruits are high glycemic and will quickly replenish muscle glycogen and hydrate the body after training. They also contain high levels of antioxidants that help eliminate the waste generated from exercise. Pineapples contain enzymes that can aid digestion and compounds that benefit eye health. Both of these benefits very important to consider if you are training hard. Shoot for 1-2 cups of these superfood fruits immediately after exercise.

4. Control Cravings and Boost Your Health with Cinnamon

Cinnamon contains a powerful compound called cinnamaldehyde which follows into a class of antioxidants called polyphenols. Cinnamaldehyde has been shown to effect ghrelin secretion and gastric emptying of the stomach making it a great tool to support healthy weight maintenance. Cinnamon may improve insulin sensitivity, helping the body store more carbohydrates as glycogen, and preventing a sharp rise in blood sugar. It is also a powerful antioxidant that may help eradicate bacteria, viruses, and possibly even cancerous cells in the body. Cinnamon goes great on so many foods and is an easy way to incorporate its valuable benefits into your diet.

5. Gain Lean Muscle with Brazil Nuts

Brazil nuts are a superfood and can truly be a meal in themselves. They contain healthy fats, essential vitamins and minerals, fiber, and are a complete protein containing all 9 essential amino acids. Brazil nuts are high in the antioxidant and mineral selenium. Selenium has been found to improve levels of luteinizing hormone, which is required for testosterone production. Consume 2-3 of these nuts daily to get the required dose of selenium and all the other benefits of this supernut.

There you have it, 5 amazing superfoods for athletes. If you want to learn more about eating to improve your health and performance we would be more than happy to help!

Which lower body movement is “King of the Lifts”?

The squat and deadlift are the two staple movements of a lower body training program. The squat and hip hinge are also two fundamental human movement patterns and are important for normal daily function. They also require a large percentage of muscle recruitment making them essential for developing muscle mass as well as increasing neurological capacity and hormonal output.

The squat and deadlift are also both elegantly simple in theory yet technically complex in application which can make them intimidating for new lifters. The human body is capable of moving tremendous loads with these movements and to stay safe you must master the basics. After all, strength training should always be performed with the proper coaching, equipment, and environment to keep you safe as an athlete.

When it comes to strength training many athletes tend to prefer one lift over the other. There are many reasons for this. Comfort. Body type. Skill level. To name a few. Some people may have stayed away from performing either the squat or the deadlift from a negative past experience or injury.

Let’s take a look at:

• Who should be training squats and/or deadlifts,
• The benefits and muscle groups worked, and…
• The Volume and Intensity you should be using.

General Population versus Athletes

If you are a recreational athlete or utilizing strength training to stay healthy and fit then it is essential that you learn the basics of squatting and deadlifting. After all the ability to squat and hinge are components of everyday life. The human body is an adaptation machine and responds to the demands that are placed upon it. When we spend a lot of time sitting in chairs instead of moving We begin to lose these human movement standards. Don’t worry, the gym is the perfect place to bring them back. When you first learn these lifts make sure to work with an experienced coach who can give you the visual, audible, and tactile cues to perform these lifts.

Athletes also need to hinge and squat to develop explosive power, muscle stiffness, and joint stability for their sport. They may prioritize either the squat, deadlift, or a derivative like the trap bar deadlift based on the demands of the sport on their muscles. Working with a strength coach on sport specific training will be key to choosing the right lifting program for you.

Benefits and Muscle Groups Worked

The ability to perform a basic body weight squat should be the first goal of a training program. The squat requires mobility of the ankles, knees, hips, and spine as well as the motor recruitment patterns to properly extend at the knee hip and ankle simultaneously. The primary muscles worked are the quadriceps, hamstrings, and glutes. Depending on the squat variation being used as well as the depth and other variables you can increase or decrease specific muscle activation. Low bar back squats and box squats achieve greater posterior chain activation. Front squats and overhead squats require a more upright torso and are quad dominant.

The deadlift is the most effective exercise for working the posterior chain. The posterior chain is essential for developing strength and power as an athlete. Powerful hamstrings and glutes will make you run faster, jump higher, and lift more weight. The muscles of the back also benefit from deadlifting due to the powerful isometric contraction required to maintain a neutral spine during heavy pulls. The rear delts, lats, and erector spinae all will grow as a result of deadlifting.

Volume versus Intensity

As a general rule of thumb strength training programs should have an inverse relationship between volume and intensity. Since squats and deadlifts are both total body lifts that require intense focus and neural activation it is important to vary loading patterns, volume, and intensity.

Deadlifts tend to be great for intensity but can be problematic in large volume. One fix for this is to train the hinge movement pattern with other implements that remove the need for heavy loading. Kettlebell Swings, Romanian Deadlifts, and Glute Bridges all train this movement pattern and are great.

Squats on the other hand seem to respond better to higher training volume. With that said you can still grind yourself down with too much high intensity work in the rack. Sticking to Prilepin’s chart for percentages is a great way to stay on top of loading parameters to ensure progress without burning out!

There you have it. A breakdown of the squat and deadlift as well as the reasons you should train them. If you’re looking for help learning these movements and building a movement practice to change your body or get stronger we have a team of coaches who can help you reach your goals.

Pukie the clown can attest.

When it comes to training with intensity, we have to walk a fine line between achieving the desired stimulus and overdoing it. One consequence of pushing yourself too hard in a workout can be nausea and potentially even vomiting. 

This is never a fun way to end a training session, or worse, to halt your training session only having to finish the workout once you’ve recovered. (Mouthwash anyone?!)

But vomiting during or after a workout is something that can be addressed and avoided almost all together. There are certain factors that correlate with this unwanted reversal of digestion and if you plan properly you can finish the workout in style with minty fresh breath! 

To start let’s take a look at what is happening in the body leading up to a catastrophic workout induced vomiting. Often times you are performing an exercise that elevates lactate levels, something like intervals of sprints or sprint style wods with tools like the air bike or rower that are alternated with brief bouts of rest. You go all out on each short set and then have a brief recovery period. Sometimes it only takes one hard set. 

During high intensity exercise your body flips the switch from parasympathetic to sympathetic systems. The need to perform is prioritized over the need to repair, recover, and digest. Blood is shunted away from the organs associated with digestion. The brain has redirected it to the muscles in the arms and legs to aid performance by providing oxygen and carrying away metabolic waste.

When we warm up we should aim to bring our bodies gradually and progressively to the capacity needed to perform the workout. This is one of the key ways to avoid the dreaded exercise induced emesis. If you jump too quickly into the workout, the body can perform the movement, but homeostasis is seriously disrupted and it attempts to restore it as quickly as possible. Having elevated acid levels in the blood is dangerous to the body and it decides that all other functions need to stop until pH is back within a normal range. That means digestion gets knocked out of the queue and we all know what that means….

“When you push yourself beyond limits, you discover inner reserves, which you never thought existed earlier.” ― M. Arora

One way to reduce this unpleasant effect is by building your lactate threshold. Strategically performing workouts that take you to the brink of your threshold before resting and letting your body clear the buildup and return to normal. Your body will recognize the need to perform this process and adapt to become more efficient at it. The more you train this system the less likely you are to be majorly disrupted by threshold work and you will also notice improved work capacity.

You can also plan your nutrient intake to prevent the nausea and indigestion that can result in vomiting. Before your workout eating a small snack of about 20 grams of easily digestible protein and 40-60 grams of carbohydrate with the avoidance of fat and giving yourself about an hour to digest can be beneficial. You optimize energy levels for training, but don’t consume so much food that your body is still digesting come training time. Avoid foods high in fat as well as foods that irritate the GI tract such as dairy, spicy foods, and caffeine. 

If a 500 meter row still makes you yak, don’t sweat it. Make sure you properly rehydrate and don’t take yourself past that threshold too often. Explain what happened to your coach and they will be able to monitor your performance and provide suggestions to help you properly warm up, eat, and monitor pace to prevent this from happening. 

There is a plethora of information on the interwebs when it comes to nutrition advice.

Everyone claims to have the secret tip or biohack that will make you bigger, smaller, or more of…well whatever it is your goal happens to be. The marketing gimmicks are endless.

Nutrition is a highly individualized journey. There are certainly some wrong answers out there but when it comes to what is right for you the answer could be totally unique. Finding an overall nutrition strategy that fits your goals and lifestyle is essential if you want to have success. If you’re not sure where to begin then start by finding a certified coach who can help guide you through the process toward healthy eating.

When it comes to post workout recovery there are a few key factors to keep in mind. For healthy individuals performing strength training or other forms of high intensity exercise it is imperative that you consume a healthy post workout meal to replenish glycogen in your muscles and provide ample amino acids for protein synthesis.

In one study at the Norwegian School of Sport Science made cyclists performing time trials to exhaustion (TTE). Immediately post workout the cyclists were given a carbohydrate drink, a carb and protein beverage, or a non caloric placebo. The group who consumed the carbohydrate plus protein beverage significantly outperformed the other two groups when performing a second cycling test just 18 hours after the first. The study suggests that if you train hard multiple days in a row then carbohydrate and protein intake post workout seems to boost subsequent performance.

“Exercise makes carbs your friend” -Charles Poliquin

Cyclists in the study consumed carbs and protein in a 2:1 ratio. This means they consumed twice as many carbs compared to protein. The amount given was based on the body weight of the individuals at a rate of 0.8 g carbohydrate per kilogram of body weight + 0.4 g protein per kilogram of body weight.

In a 175 lb. person this would look like:
0.8 g/kg x (175lb ÷ 2.2kg/lb.) = 64 g Carbohydrate
0.4 g/kg x (175lb ÷ 2.2kg/lb.) = 32 g Protein

In a 130 lb. person this would look like:
0.8 g/kg x (130lb ÷ 2.2kg/lb.) = 48 g Carbohydrate
0.4 g/kg x (130lb ÷ 2.2kg/lb.) = 24 g Protein

You can use this equation to calculate your ideal ratio of carbs and protein to optimize post workout recovery. If you don’t like math, understand the science, or are not a fan of measuring then let’s take a look at some quality food sources that would provide you with the desired amounts of protein and carbs. You can select the weight range you fall in and select the foods that best fit your tastes and lifestyle!

Use this as a starting point to tackle your post workout recovery. The rest of your meals may look very different than this post workout recovery meal in terms of quantities of protein, fat, carbs as well as the sources you get them from. Working with an experienced nutrition coach is the best way to dial in a plan that works for you.

It’s the ultimate tradeoff you must face whether you’re an athlete, bodybuilder, or recreational gym goer.

How do you structure your strength training routine and still make time for trail runs, pickup basketball, or your metcon of choice? Strength is good. Cardio is good. So how do you balance the two for optimal health and performance? A great strength and conditioning coach knows exactly how and the truth might surprise you…

The perceived problem is rooted deep in bro science. “Ditch the cardio and just lift heavy if you want to get yoked!” Yet there are incredible athletes around the world have found ways to carry muscle mass and maintain a high level of cardiac output. CrossFit Games competitors casually bust out 225 pound snatches between sets of burpees. Hybrid athletes compete in powerlifting meets deadlifting 600+ pounds and complete Ironman triathlons in the same week. The threshold for excuses just dropped through the floor.

So why is it such a problem balancing strength and metabolic conditioning?

It takes knowledge of exercise science and how the human body adapts to training in order to properly prescribe a routine that works. At least if you wish to improve your strength and maintain your cardio or vice versa. There are many folks who run their body through the ringer day after day. Hard work is not the sole element for achieving fitness success. In fact hard work can be misapplied and eventually become a hindrance to your training if not properly executed. Layering intensity on top of dysfunction or lacking a clear goal leads to burnout and chronic fatigue.

So how do you balance out your strength and conditioning pieces?

The key is to understand how to work in different heart rate zones. Working at different prescribed intensities will improve cardiac output, build muscular endurance, and even help improve recovery from your strength training routine. The volume and intensity spent in each zone will be dictated by your training age and specific goals in training.

A great coach will tell you that you can only have one priority for each block of training: you execute. They will also understand that your energy needs, micronutrients, electrolytes, and will all have to be supported in order to sustain greater output. Finding a great coach will be the first step in determining the specific way you should organize your training to make gains in strength and conditioning!

CrossFit has exploded in popularity as a fun and effective way to get fit.

It’s popularity has evolved because it works for everyday folks who need to maintain their health but is also extremely popular as a competitive event.

Sometimes it is tough for the outside world to see the differences between the sport of CrossFit that they see on TV and the training methodology they would experience in a local gym. Let’s look at some of the key differences between the sport and the training style so you can make an educated decision on adopting CrossFit into your life.

CrossFit in any form without a doubt incorporates functional movement. Using natural human movement patterns like squatting, hinging, and pressing overhead you will experience these patterns. What varies between competition and class is the technical requirements or difficulty, and the loads used in competition. The Games you see on TV are the best athletes in the world competing head to head. In order to truly differentiate the fittest men and women they must be tested by the most extreme workouts. You will see that they perform weightlifting, gymnastics, and cardiovascular workouts but at much higher intensities and volume than a coach would ever ask you do perform in your local gym.

“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise,” -Greg Glassman

The cool thing is you get to see your favorite athletes being pushed and tested so that they feel the workout is just as challenging as you might feel workouts are. Everyone is safely pushed and challenged to improve themselves. Reaching just a little bit further and tapping into their true potential.

If you want to try a high intensity functional fitness workout like CrossFit you may well be surprised by how friendly and welcoming the community is. You will not be the biggest or smallest, the oldest or youngest, or even the least experienced.

Training for the sport looks very different from what you may think is involved with a regular CrossFit class. Everyday the workout is different and scaled to your specific needs. You coach is more likely to scale the weights or movements in a way that is self limiting (you choose when to stop) rather than push you into doing something that is dangerous or painful.

This style of training is so popular because people are able to experience long term growth in a fun and supportive environment. If you’re ready to join a like minded community of motivated individuals then come check us out!