Is Magnesium the Third Piece to Vitamin D and Calcium Absorption?

Expanding on last weeks article about Vitamin D and Calcium absorption, Magnesium could be the third piece to the puzzle.

Magnesium has so many functions in the body and when it interacts with certain vitamins it can really increase their benefits. Vitamin D is one of them.

How Magnesium Helps:

 

  • Magnesium is essential for the metabolism of vitamin D.
  • Magnesium influences the body’s utilization of vitamin D by activating cellular enzyme activity.
  • Enzymes are protein molecules that stimulate every chemical reaction in the body. All the enzymes that metabolize vitamin D require magnesium.
  • Magnesium has a possible role in vitamin D’s effect on the immune system.

 Magnesium Rich Foods:

Avocados, seeds, almonds, cashews, black beans, bananas, spinach, oats, and dark chocolate. These foods should always be consumed in moderation, well mostly the dark chocolate 😉 (keep it to 1 ounce to get the magnesium benefits)

Add in some of these magnesium dense foods in your meals or as snacks and improve your nutrient absorption!

 

Robert Jost

NSCA-CPT, ACE-CPT

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Are You Getting the Right Nutrient Combos? Calcium and Vitamin D

 

Calcium and Vitamin D are another set of important nutrients that work more efficiently in combination. You always want to make sure you are not only getting the vitamins and minerals your body needs but also getting the most benefit out of them as well!

Calcium Food Sources:

Dairy products are well known for their high calcium. Most popular are low fat milk, yogurt and cheese. You want to keep these foods in moderation as they can be high in calories and saturated fats. Other ways to get calcium include: spinach, kale, okra, and white beans.

Vitamin D Food Sources:

The sun is one of the best Vitamin D sources, but it’s not always feasible to catch some rays. The time of year and weather play big factors in how much sun you can get. So here are some other great options. Salmon, Herring, Tuna, Mushrooms, egg yolks, and shrimp.

Perfect Meal Combos:

Make an omelette with mushrooms, spinach and low fat mozzarella cheese. Or grill up some salmon with a side of sautéed spinach.

 

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

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5 Great Resistance Band Exercises for Elite Football Performance

Resisted High Speed Training is a great way to challenge the whole body, with high speed movements that allow for full power output. It allows for optimal body and mechanic control without impairing body movements. Here are 5 great drills you can implement into your training program and start seeing great results. (Video of each exercise at the bottom)

1. Resistance Band Sprint:

This exercise is great for developing overall power through the whole body, as well as, allow for isolated mechanics tweaking. The band is a great way to focus on your stride length. It forces you to sprint just as hard but not allowing you to generate the same amount of speed. Have someone tape your attempt (preferably a speed coach and in slow motion) and get a separate partner to hold the band. After each attempt, assess the encompassing technique. Whenever you complete resistance sprints, make sure to knock out some regular sprints, to reinforce the movement and increase your confidence to apply it to the game.

 

2. Resistance Band Back Pedal:

For most positions, back pedaling is huge! This exercise allows for you to create power while back pedaling and also working on your balance and core control. Follow these up with un-resisted back pedals to apply everything in real time.

 

3. Resistance Band Broad Jump:

The goal here is to develop a more powerful jump and create a controlled landing. It’s so important to focus on full extension through the hips. You will want to look like superman with your body completely extended out straight as you leave the ground. Landing must be light and controlled. Follow these up with some un-resisted broad jumps to apply your new technique and improve overall power.

 

4. Resistance Band Multi-Directional Sprint and Touch:

The ability to transition and accelerate, is essential!  Add  a cone touch in the mix to force multi level adjustments during the sprint. A great situational drill, make sure not to round as you touch the cone.

 

5. Resistance Band Multi- Directional Broad Jump

This one is more advanced than the regular broad jump because now your body is forced to react in different directions. Once you come back from jumping to the left now you need to adjust and create power going to the right. This requires a great amount of core and body control.

 

Here is each exercise in real time!

 

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

 

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Are You Getting The Right Nutrient Combos? Iron and Vitamin C

Are You Getting The Right Nutrient Combos? Iron and Vitamin C

Iron and Vitamin C are 2 of the most important nutrients you can provide to your body. Did you know that they absorb better in combination with one another? It’s great to get as many vitamins and minerals in as possible but you also want to make sure you are actually getting the benefits from them as well.

 

Food Sources of Vitamin C:

Oranges, grapefruit, bell peppers, broccoli, strawberries, cantaloupe, brussel sprouts, and pineapple.

Food Sources of Iron:

Meats like chicken, turkey, steak. Also Eggs, beans, legumes, chickpeas, lentils, quinoa, spinach and swiss chard.

Bonus tip:

Calcium can actually reduce the amount of iron that is absorbed so save your milk, cheese or yogurt for other meals!

How to Make the Perfect Meal 🙂

Next meal grill up some chicken with bell peppers and broccoli. Or try a strawberry and spinach salad!

 

 

 

 

 

 

 

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

 

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

5 Thoughts on Dumbbells vs. Kettlebells

5 Thoughts on Dumbbells vs. Kettlebells

 

More detailed description and video below!

 

1. Weight Distribution:

Dumbbells: The weight is evenly distributed on both sides. Making the feeling of the dumbbell a little more comfortable for most exercises. 

Kettlebells: The weight is balanced down the middle. Since the weight is all in one spot it can certain make exercises more difficult and recruit different muscles.

2. Exercise Selection:

Dumbbells: Great for strength and resistance training exercises. Evenly distributed weights allow for more weight to be lifted.

Kettlebells: Great for body movement and power exercises. A balanced weight allows for you to move with the bell and create more power.

3. Muscle Activation:

Dumbbells: Typically used to isolate and activate a select few muscles at a time. Ex: The DB bench press – Muscles activated are primarily the chest, shoulders and triceps.

Kettlebells: Can be used in many different full body movements activating the whole body at once. Ex: Kettlebell snatch – Muscles activated – glutes, hamstrings, core/abs, shoulders, triceps just to name a few. Almost every muscle in the body gets activated and you develop full body neuromuscular coordination. 

4. Fat Burning Capabilities:

Dumbbells: Strength and resistance training will result in increased lean muscle mass which will increase your metabolism, leading to improved fat burning capabilities.

Kettlebells:  The quick, powerful full body movements increase fat burning by using more muscle groups and increasing heart-rate and cardio output.

5. Goal Set:

Dumbbells: Great for anyone looking to increase lean muscle mass or gain overall strength. Body builders, physique competitors and those looking to increase size will benefit the most from this type of training.

Kettlebells: Great for those looking to increase power, improve body movement and develop full body neuromuscular control and coordination. Athletes, fat loss clients and anyone looking to improve body movement will benefit the most from this type of training.

 

Now you don’t have to stick to only one or the other. Vary up your training by using both but make sure you’re primarily sticking to what is going to get you to your goal!

 

 

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

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Is Body Movement Training The Next Big Thing?

Is Body Movement Training The Next Big Thing?

What is Body Movement Training?

Body movement training can be summed up to pretty much any type of body movement done efficiently: running, walking,  jumping, bounding, rolling, cartwheels. These movements are already found in some fitness programs, but are they being done properly? And are they being worked on and perfected?

Hasn’t Body Movement Always Been a Thing?

It was a thing! Unfortunately, most people don’t move efficiently or often, leading to poor body mechanics and posture. This then leads to pain and potential injury. The vast majority of people are sitting behind desks for 8+ hours a day, followed by a few more hours in the car and on the couch to finish out the day. Our actions create habits and a habit of poor posture and inactivity doesn’t transfer well to healthy movement.

How Can I Make My Body Move More Efficiently?

Stop sitting so much, start there! For every hour you sit, make it a rule to at least get up and move around for 5 minutes. Do get a better idea of your body’s movement needs. Come in for a movement assessment. An assessment can pinpoint the body compensations and muscle imbalances developed over the years. These imbalances can come from various every day habits. You have a Desk job and aren’t very active. You play sports or have played sports and have developed imbalances because of the repetitive sporting movements. You’re an avid gym goer and have poor movement habits that lead to you doing the exercises incorrectly. Whatever it may be a movement assessment can help find the fix.

What is a Movement Assessment?

A movement assessment typically starts with a squat assessment. From this squat assessment every joint and muscle movement can be seen. Compensation patterns and muscle imbalances are determined. From there the most productive workout program can be put together to get your body moving more efficiently and in less pain! Now the true body movement training program begins!

Where Can I Get An Assessment?

More facilities are providing movement assessments than ever before, which is great for the future of body movement training, but not all assessments are created equal. Just make sure you do your homework on the place and find out if they do a movement assessment. If you live in the South Jersey area or want to complete an online movement assessment and suggestions on how to improve, we would be happy to help.

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Top 5 Performance Exercises to Utilize Your New Ankle Mobility

Top 5 Performance Exercises to Utilize Your New Ankle Mobility

Now that we have mobilized the ankle to its optimal movement, it’s time to perform! If you missed any of the previous articles on ankle mobility here they are Ankle Performance and you (Part 1), Signs of a need to improve ankle mobility (Part 2), Corrective ways to improve ankle mobility (Part 3), Ways to imporove ankle mobility (Part 4).

These articles will be a good guide to see if ankle mobility is an issue for you and how to improve it to get the most out of the performance exercises in this article. We are going to break down the top 5 sports performance exercises to start optimizing your new ankle mobility and really amp up your performance level!

Sports Performance Exercise #1: Single Leg Box Jumps

Single leg box jumps are a great way to build single leg stability and power. Single leg allows you to evenly develop stability and power in both legs without the compensations that may happen in a bi-lateral (both legs) box jumps. This will transfer over to sport more efficiently since your typically pushing and striding off of one leg.

 

 

Sports Performance Exercise #2: Weighted Deep Squats

Weighted deep squats are a great way to work on your ankle mobility under load or weight. This allows for your ankle to gain stability in the newly mobilized position.  Increased mobility in your ankle is great but only if you can stay stable in those new ranges of motion. (Remember only add weight when you can perform the exercise properly without it.)

 

 

Sports Performance Exercise #3: Single Leg Lateral Bounds

This exercise takes the single leg box jump a step further and adds a lateral aspect to it. The ability to laterally transfer your weight over, explode through your hips and ankle, all while keeping a stable ankle for landing.

 

 

Sports Performance Exercise #4: Depth Jumps

Depth jumps are a challenging exercise but must be done correctly. Depth jumps train your ankle and the rest of your body to absorb the force of the ground and use the elastic energy created by your ankle to propel your body into the air for a powerful jump. This elastic energy can only be created by a mobile but stable ankle.

 

 

Sports Performance Exercise #5: Sprints

Your sprint can only be as powerful as your ankle mobility will allow. If your ankle is too stiff you won’t be able to properly absorb the force of each foot strike leading to wasted energy and less power. This will also translate to poor running mechanics and potential injury down the road.

 

Written by:

Robert Jost

NSCA-CPT, ACE-CPT

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Corrective Ways to Improve Ankle Mobility Part 2

Corrective Ways to Improve Ankle Mobility Part 2

 

Muscle Activations

 

What are Activations?

Typically there are many muscles in the body that will get under active or under used from muscle imbalances developed. This is where muscle activations come into play. Muscle activation exercises can increase the activity of that under used muscle.

How it Can Help

After you have already released, stretched and mobilized the affected area, activating the under used muscles can help bring back balance to the muscles and increase movement to the joints involved. Performance specific training can now be increased because muscles that were inactive and not part of the movement process, can now move efficiently and create the necessary power to move pain/wear and tear free.

Integrative Exercises

 

What is an Integrative Exercise?

An exercise that requires the body as whole to work together and activate all the necessary muscles to perform the movement efficiently.

How it Helps

This is the final piece to the puzzle. Integrative exercises help you develop stability, power and proper movement. Without integrating the movements, in most cases, doesn’t mean the process is complete. By integrating the movement back into daily life, the movement becomes a regular movement. 

 

Activations and Integrative Exercises to Incorporate

 

 

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Corrective Ways to Improve Ankle Mobility Part 1

Corrective Ways to Improve Ankle Mobility Part 1

There are many techniques that may help improve your ankle mobility. Manual muscle release, self myofascial release, stretching, mobilizations, muscle activations and integrations to name a few. Let’s break down techniques and how to implement them to get the most effective results.

Myofascial Muscle Release

What’s a Release?

When we overuse certain muscles they can develop tight spots (trigger points). These trigger points can start to create pain. The goal of myofascial release is to apply pressure to these trigger points until they release.

Types

The two most popular types, manual and self releases. Manual releases involves another person, usually a physical therapist using their hands to release the muscle. Self releases involve a release tool like a foam roller or softball and the person performing the release for themselves.

How It Can Help

By applying the pressure to these trigger points it will start to loosen and allow the muscle to properly lengthen. Once the muscle is properly lengthened you can efficiently move on to the next steps like mobilizations and stretches.

Joint Mobilizations

What’s a Mobilization?

Many of our joints become stiff over time from not moving enough or having poor movement habits. Joint mobilizations increase mobility through isolated body movements that target specific joints. These mobilizations can only be performed optimally following muscle release. The releases will allow for proper length of the muscle leading to increased mobilization.

How It Can Help

Joint mobilizations help improve mobility of the joint, once that is achieved you can start improving movement patterns while exercising.  It will also help you re-pattern these important joint movements back into your brain so they become habit. These habits will lead to less pain and injury.

Stretching

The regular outlook on Stretching?

Stretching feels great! However, being too flexible is just as bad as not being flexible. If the body is unable to move a certain way and you continue to push to push it past the limit. You may not realize that your body may have a restriction. Instead of the stretch being effective it’s actually stretching  something totally different then planned.

When to Stretch?

Stretching is most beneficial after incorporating the above 2 techniques. Releases and mobilizations allow for the muscles to be properly lengthened. This is when stretching is most beneficial and can actually lengthen the muscle.

How It Can Help

Properly lengthening the muscles can put the joints and muscles into proper position allowing for strengthening exercises to be more beneficial and less likely to injure you!

Check back next week  to get the continuation and second part to this article, it will include videos on how to improve.

 

Written By:

Robert Jost

ACE-CPT, NSCA-CPT

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Training Aspects Personal Training and Sports Performance:

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Signs You Need to Improve Ankle Mobility

Signs You Need to Improve Ankle Mobility

On a run, feeling great, out of no where there’s a weird pain in your ankle/knee. The usual response “oh it will work itself out,”  just push through it .  After the run calves are tight or maybe the dull pain comes back. You can barely walk the next day but you say “what a great run! I can really feel it.” Although it may feel like your making great progress (you know the all wise saying.. if you’re not sore you didnt do anything) these could actually be signs of something that is hindering your performance and adding up to a potential injury.

Sign of Ankle Dysfunction 1: Pain in Ankle, Knee, Hip

Pain is the most obvious sign that something is wrong. However, pain in your knee doesn’t necessarily mean the issue is your knee. Pain is a puzzle piece, the issue is the puzzle! Pain can make its way up to the knee and even the hip if the ankles are too stiff. Any time we walk, run, or jump the impact starts at the foot and ankle and then works its way up the chain. If the ankle lacks the mobility to absorb the shock of the impact it can send the shock up the chain to either the knee or hip. Leading to the knee or hip joint to overwork and compensate for the lack of mobility at the ankle leading to pain.

 

Sign of Ankle Dysfunction 2: Feet Turn Out

This is a big indicator that something is off. Even if you don’t feel pain, yet, with your feet turning out, it can be a sign of an injury brewing. Feet turning out is typically a sign of overactive calves and an under active anterior tibialis (shin area). If you have ever had shin splints this is one of the reasons why. This imbalance of the muscles of the lower leg causes the feet to not be able to dorsiflex properly. Lack of dorsiflexion doesn’t allow for proper force absorption when landing while running or jumping. This will also lead to the knees collapsing inward creating a lot of unwanted force at the knee joint. Repeat that motion over and over again and you have an injury waiting to happen.

Sign of Ankle Dysfunction 3: Your Calves are Always Tight

If your calves are sore or tight after each workout, there may be something wrong.  This tightness or soreness can lead to the problems described above, starting with your feet turning out and then eventually pain and injury. So be careful when going by the “feeling the burn” or “no pain no gain” theories. Though you must challenge your muscles to progress, soreness is not always a sign of positive growth. 

 

Stay tuned for next weeks article, tips on how to correct basic ankle dysfunction.

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
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