Talk – Exercising for trillions. The story of you and your microbes.
Exercising for trillions. The story of you and your microbes.
BENEFITS OF A PERSONAL TRAINER
Most people have multiple goals when working out, the most common being fat loss and muscle gain.
Rock Tape
Coach Persis Now offering 15 and 30 minute sessions for mobility and Rock Tape. Learn how to use a foam roller properly, or experience the benefits that banded flossing of the muscles can do for pain and stiffness. Have an injury holding you back such a Tennis Elbow, general knee pain, or low back pain? Kinesiology tape helps to reduce pain, inflammation, and, provides a better sensory connection for you body. It can also be used to help improve posture! Book in a 15 or 30 minute session ($15 or $30 respectively) with Persis today. Rock tape for Tennis Rock Tape for Power...
GLOBAL FITNESS “More Than A Gym”
This casual presentation is to introduce you to what Global offers and to help you get the most from your membership
Lift Like A Girl !
SEPTEMBER 10th, 2018 WRITTEN BY TIMOTHY SCHULTZ (Estimated reading time: ~5 mins) “You’ll look like a man.” “Women shouldn’t lift heavy weights.” “I don’t want to look bulky, I just want to tone up.” “Women should train differently to men.” “Lifting heavy weights is dangerous for women.” “Strength training for women is a waste of time, you’ll never develop strong muscles.” Ever heard one of these? I know I have – and I’m pretty tired of it. Strength training is the closest thing we have to the fountain of youth and it should be performed by everyone – man and woman alike. I understand the fears and misconceptions surrounding strength training for women, especially the thought that touching a weight over 5lbs will turn you into a muscle bound monster who can’t fit into your skinny jeans anymore. (Image source: https://www.deviantart.com/ramartwork/art/She-Hulk-TV-605805160) Read on and I’ll break down how false this line of thought is! Well, unless you consider developing a ‘squat booty’ a downside – as you might just have to buy new jeans after all… Myths and Misconceptions “You’ll look like a man.” “I don’t want to look bulky, I just want to tone up.” Let’s tackle these together since they are similar lines of thinking. First, it’s physiologically impossible for you to build the muscle mass equivalent to that of a man (or even close to it) without the use of exogenous hormones – steroids and the like. Strength training has a significantly greater hypertrophic effect in men vs. women (9). This is because you simply don’t have the hormones to support such muscle growth. Here is what you might look like if you did partake in some external hormonal support: (Image source: https://www.pinterest.ca/pin/317996423674157559/) If this isn’t your ideal body type that’s okay! Because remember, it won’t happen naturally so let’s just put that fear to rest. I am secretly jealous of those biceps though… Trying to “tone up”? What you’re really asking for is to have an appreciable level of muscle mass and a low enough body fat percentage to see the definition in your muscle. Here is what you’d look like if you did some good ol’ heavy lifting multiple times per week (combined with some healthy eating of course): Strength training + Lower body fat = “Toned”. #nofilter necessary! “Women should train differently to men.” “Women shouldn’t lift heavy weights.” “Lifting heavy weights is dangerous for women.” I couldn’t disagree with these statements more. I won’t try and convince you with my own anecdotal experiences training women (in the same manner I train myself) making some incredible progress; instead here are...
Not Seeing Results? Get Horizontal!
Not Seeing Results? Get Horizontal! Written by: Timothy Schultz, CPT (Estimated reading time: 5 mins) No, this isn’t a clickbait article or some silly gimmick. Read on and you’ll realise you’re leaving a whole lot of progress in the bedroom. No, not that kind of progress… Achieving your fitness goals boils down to optimizing 3 areas (in no particular order): Training Nutrition Recovery Recovery is the ugly stepchild no one wants to acknowledge – it encompases things such as soft tissue work and stretching but most importantly, sleep. It’s not sexy but you will achieve better results, faster by improving your sleeping habits – much more than any supplement or the latest and greatest belly wrap can offer. Not convinced? Read on friend. Why is sleep so important? It doesn’t matter if your goal is to drop a dress size, build a thicc booty or squat 700 lbs – if you’re not sleeping enough every night your results will be diminished and your body will be quite literally fighting against you and your hard earned progress. Adequate sleeping habits will directly enhance the efficiency of your metabolism – building more muscle, burning more fat and gaining more strength. The opposite is also true and all too common (exacerbated by our modern busy lifestyles) – a lack of sleep will slow your metabolism, increase feelings of hunger and craving of energy dense foods, reduce energy expenditure, increase blood pressure, increase cortisol and can result in insulin resistance. Metabolism When discussing metabolism it’s important to understand the two biggest long term regulators of food intake – insulin and leptin; which are released proportionately to how much body fat you have (more fat = more leptin). These two hormones act with inhibitory effects on food intake while at the same time increasing energy expenditure (dieters everywhere rejoice!). Ghrelin on the other hand is like leptin’s evil twin, it is an appetite stimulating hormone with levels rapidly rising before meals and falling after eating (2). Leptin and ghrelin are two sides of the same coin working as opposing metabolic counterparts to maintain body mass homeostasis. Sleep duration has a massive impact on the regulation of leptin and ghrelin levels, several studies have shown this so let’s dive into some now. Jump to the next section on how to improve sleeping habits if you already understand the importance of sleep and its impact on your metabolism, if not read on friend. If the extreme popularity of caffeine isn’t an indication of our sleep deprived society, the fact that over 30% of Americans aged 30-64 report sleeping less than 6 hours per night (2) should...