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Posted by on Jan 24, 2017 in Exercising, Fitness, High Intensity, Injury prevention, Nutrition, Performance | 0 comments

OXIDATIVE STRESS( NO PROGRESS, SICK, INJURED, NOT MOTIVATED)

OXIDATIVE STRESS( NO PROGRESS, SICK, INJURED, NOT MOTIVATED)

As the athletic world trying to get the best advantage to increase their personal best and win medals, world records the general population is trying to engage High intensity exercises or over exercising due to peer pressure or social media hype to get results faster. Either way both segments are looking to improve their Performance either in sports or health/aesthetics Increment of performance done by periodizing your training program which includes gradual progression and regression for exercise type, intensity, rest, nutrition and recovery if anyone does not adhere to this it will hinder their performance, increase the chances of injury physiological and /or psychological by having high oxidative stress only way to combat oxidative stress is to step in to the battle field with Antioxidants. What is oxidative stress? Can be defined as imbalance between the systemic Reactive oxygen species (ROS) are chemically reactive chemicals ( atoms, molecules, molecular fragments, ions) containing oxygen.ROS are  formed as a natural byproduct of the normal metabolism of O2 and having important roles in  keeping your body natural...

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Posted by on Sep 21, 2016 in Endurance, Exercising, Fitness, High Intensity, Nutrition, Performance, Speed, Strength | 2 comments

HIGH INTENSITY TRAINING (HIT) ARE YOU READY ?

HIGH INTENSITY TRAINING (HIT) ARE YOU READY ?

Whether or not High Intensity Training (H.I.T.) is safe to practice is one of the most frequently asked questions I hear universally from clients,athletes, coaches & trainers Confusion begins with  incorporating H.I.T. into their exercise routines with the common questions What to do 2. When to do 3. How often 4. When to rest 5. Is it safe   ?                                                                                              Popularity of H.I.T. is largely due to a result of the increased publicity and hype is A by product of social media , marketing and many so called instructors trying to incorporate without the proper science by hiding behind the catchphrase   “Quick” results, enabling you to simply obtain your ideal body quickly and cheaply far from the reality . However, done correctly AND with...

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Posted by on Sep 12, 2016 in Nutrition | 0 comments

MIRACLE SUPPLEMENT

MIRACLE SUPPLEMENT

MIRACLE  SUPPLEMENTS??? Present society is all about quick fixes and faster results to enhance your health, fitness, aesthetics or performance by taking the next miracle. Marketing campaigns backed by social media and self proclaimed experts trying to guide people on nutrition/ exercise take the internet by storm. Through my 20+ year global career in training & consulting high performance professional athletes, models, kids, adults, trainers, coaches and corporate clients, 95% ask the same question day in day out. “What is the best supplement “? Answer: – correct supplements may give you the edge at the elite level to enhance your performance ranging around 5-6 % provided the client /athlete is using a solid nutrition & training program properly periodized , rest of the puzzle is ruled by genetics, recovery/rest , skill amounting to 95%. Let us  explore the most commonly used supplements, so all readers will have additional information with some of the research links before you consult your physician &/ or your registered dietician before investing in any...

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Posted by on Dec 12, 2012 in Nutrition | 2 comments

Carbs, Proteins & Fat

Carbs, Proteins & Fat

Nutrition provides body with energy, builds muscle, bone and organs; this is the key difference in Healthy and Unhealthy individuals. Out of the 6 main nutrients namely Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals this article would discuss on major nutrients (Carbohydrate, Protein and Fat). 1) Carbohydrates Provides stored energy (Glycogen and Fat) Instant energy source and 1 gram provides 4 calories Protein sparing (prevents protein used as source of energy) To burn fat some carbohydrates are needed Ideally 55% of your daily food intake Carbohydrates usage in common activity Waking = least amount les than 50% Medium Jog = around 50% Running = More than 50 % Note: Athletic population should intake adequate amount depending on their sports and energy requirement (it’s individualized to the person and sport) Common Food Items Food Total Calories Apple 84 Orange Juice 112 Corn Flakes 104 Potato Baked 224 White Bread (1 Slice) 65 Banana 121 Carbonated Drink (1 Can) 164 (These could be +/- between 4-5 calories kindly check your food labels before...

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Posted by on Dec 12, 2012 in Exercising, Nutrition | 0 comments

Exercise or Food?

Exercise or Food?

This is a global issue among many fitness seeking diet-conscious people who are trying to be healthy, look good, prevent disease, lose weight (reduce fat), and to carry on daily  physical and/or athletic activities. So what do most people do in order to achieve such goals as listed above? Many popular beliefs that the #1 way to GET RESULTS immediately and over the long-term include the following list: Exercising more and eating less Exercising and eat what they like Eating healthy without exercising Eating huge quantities and exercising a lot However, all of these approached are misnomers and yet are common mistakes people make in their fervent and zealous efforts to improve their physical appearance and achieve their health and fitness goals.  Instead, and according to worldwide research and studies performed by top fitness industry institutions, it’s widely recommended that exercising in accordance with your lifestyle requirements, eating healthy quantities of food in a balanced diet, and finding a healthy balance of all of your activities, is the only way...

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