Many people are increasing their calcium intake to improve bone health and stave off arthritis and osteoporosis. One would think, but the real culprit responsible for these issues could be magnesium. Magnesium plays a vital role in the amount of calcium that is actually absorbed and used by the body. Over the years we have become more and more deficient in magnesium. Which in turn is reducing our ability to properly absorb calcium and increase bone strength, causing bone related health issues. A good ratio to follow for maximal absorption is 2 to 1 in favor of calcium. So if your calcium intake is 1000 mg for the day, ensure you get around 500 mg from magnesium. This will promote proper bodily function and possible decrease your risk for bone related health issues! For foods high in these minerals check out our other quick tips!
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
https://trainingaspects.com/wp-content/uploads/2013/12/pexels-alex-green-5692269-scaled.jpg10001500Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-12-05 09:58:112024-01-20 17:28:50Personal Trainer Quick Tip! Is Magnesium the Key to Calcium Absorption?
What is Insulin and How does it Affect Blood Sugar and Fat Loss?
Importance of Hormones in personal training
It seems everyone concentrates on the role diet and exercise play in our health and wellbeing, but forget the importance of hormones in the team effort. In this article I’m going to be discussing the hormone insulin, what it is, how it relates to diabetes, and how it can be manipulated to help us lose fat and live longer.
What is Insulin?
Insulin is a hormone that helps us absorb nutrients from our food. Whenever we eat carbs (and a little bit when we eat protein) the amount of sugar in our blood increases, and the pancreas releases insulin to help take the sugar out of the bloodstream and into our organs (mostly the liver and muscle cells) where it can be used for energy.
What is Insulin Sensitivity?
Doing a lot of something can make you less sensitive to its effects, right? Drinking coffee all the time can dull the caffeine, regular drinkers need more alcohol to get a buz. Eating carbs too often (especially simple ones, like sugars), can make us less sensitive to insulin (or more “insulin resistant”) When that happens, we need to produce more insulin than we should need to in order to keep blood sugar stable. BAD! If insulin sensitivity becomes poor, we have trouble digesting carbs and absorbing nutrients. The result, weight gain. The pancreas needs to create more and more insulin because of the increased sensitivity. Eventually, it’s unable to release the hormone properly, which leads to type 2 diabetes
Stay tuned for next week: 6 tips for improving insulin sensitivity and increasing fat loss
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
https://trainingaspects.com/wp-content/uploads/2013/12/pexels-mikhail-nilov-8670190-scaled.jpg10001500Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-12-04 17:09:442024-01-20 17:39:55Cherry Hill Personal Trainer Explains Insulin and How it Affects Blood Sugar and Fat Loss
The answer is yes! You could be missing a lot of the nutrients found in grapes if you are spitting out the seeds. The seeds contain many nutrients that boast great health benefits.
Grape Seed Nutrients Include: Vitamin E, flavonoids, linoleic acid, and OPC’s (oligomeric proanthocyanidin complexes). Now what can these nutrients do for my health?
Health Benefits from Grape Seeds Include: Help treat chronic venous insufficiency (poor circulation) and edema. Antioxidants found in the seeds can help fight and destroy free radicals, which can damage DNA, cause cell death, increase aging, and could contribute to health problems like heart disease and cancer.
So next time you’re snacking on some grapes, try consuming the seeds and reap all the great health benefits!
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
https://trainingaspects.com/wp-content/uploads/2013/12/pexels-miriam-fischer-9930040-scaled.jpg15001000Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-12-03 14:55:162024-01-20 18:32:43Personal Trainer Quick Tip! The Surprising Health Benefits of Grape Seeds
Injuries during sports and exercise are inevitable, but being proactive you can help limit the wear and tear that leads to the injuries. Today, we will talk about three of the most common sports and exercise injuries and what you can do to limit your chances of being one of the many inured.
Common Sports Injury #1
Shoulder Impingement – Common in sports like softball/baseball, volleyball, swimming, tennis, and weight training. Impingement can occur when the shoulder joint is continually stressed in an overhead position, usually because of weak rotator cuff muscles.
Personal Trainer Injury Prevention Tip #1
Shoulder Impingement – Properly warming up the shoulder joint before exercise is a must. This will increase blood flow to the rotator cuff muscles and increase synovial fluid in the joint helping to prevent impingement and other shoulder injuries. Another way to prevent impingement is to strengthen the rotator cuff muscles. This will allow for the muscles and joint to withstand a higher load reducing the risk of injury. Rotator Cuff Exercises: Internal rotation, external rotation, shoulder abduction, and shoulder extension.
Common Sports Injury #2
Lower Back Strain – Lower back strains are very common among weight lifters, martial artists, golfers, and tennis players. Lower back injuries usually occur from twisting awkwardly or lifting something heavy, usually with improper form. Also, injuries can occur when the back muscles are very weak or tight.
Personal Trainer Injury Prevention Tip #2
Lower Back Strain – Properly warming up the back muscles and proper form when lifting heavy objects are two musts to back strain prevention. A personal trainer could be a great idea to teach and ensure proper training techniques. If muscles of the lower back are weak, quadroplex and variations of plank are a good place to start for strengthening them. If tightness in the back is the problem, foam rolling and stretching dynamically before and statically after exercise can provide great relief and prevent future injuries.
Common Sports Injury #3
Runner’s Knee – Common not only with runners but also all running related sports. This injury occurs when the knee bone becomes misaligned in its groove and begins to wear down the cartilage in the knee (usually on the sides and back of knee).Can be caused by weak or tight quadriceps muscles.
Personal Trainer Injury Prevention Tip #3
Runner’s Knee – Two great ways to prevent runner’s knee is by strengthening and stretching/foam rolling the quadriceps muscle. Some quad strengthening exercises include: squats, lunges, and split squats. Stretching and foam rolling the quadriceps regularly can allows greater range of motion and helps rehab the long term wear and tear of running. Another way of limiting the extra wear and tear, is changing your cardio training from running to the elliptical, bike or even high intensity interval training. High intensity interval training can be combined with resistance training, a few examples can be, battle ropes, kettle bells, bosu ball, TRX and body weight exercises!
Training Aspects Personal Training and Sports Performance:
Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043
https://trainingaspects.com/wp-content/uploads/2013/12/pexels-cottonbro-studio-7339493-scaled.jpg15001000Training Aspectshttps://trainingaspects.com/wp-content/uploads/2014/02/TA-Logo-White-Background-larger-min-300x120.pngTraining Aspects2013-12-02 14:24:072024-01-20 18:04:09Personal Trainer Discusses Common Sports Injuries and How You Can Prevent Them
Business Hours
Mon-Fri 7AM-8PM
Sat-Sun 9AM-7PM
or anytime by appointment
