PERSONAL TRAINER ROBBING YOUR GAINS LINK INTEGRATED HEALTH

Is your Personal Trainer Robbing You of Results? 3 MUST Know Tips to Find Out!

Health and wellness interest is growing and as such the industry is has had a flood of personal trainers, nutritionists and other health experts. How do you know if the person you invest your time and money with is legit and can actually help you? Here is a bare minimum guide your personal trainer should follow, and if they don’t run! Did they take the time to do an in-depth assessment for you? If your trainer has a plan for you [...]

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LAT PULL DOWN BRENDA LINK INTEGRATED HEALTH

Do Lat Pulls Down Really Train your Lats?

The ability to use cables is crucial in matching resistance profiles to effectively train many upper body and lower body muscle groups. Today we take a look at the lat pull-down. This machine is a staple in most commercial gyms and training studios and is pretty simple right? Pull the bar to your chest and train your lats, if only it was that simple! Anatomy It is important to first understand the anatomy of the lats and their function. The lats connect [...]

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ZINC PILL LINK INTEGRATED HEALTH

Zinc – 3 Powerful Health Benefits of This Mighty Mineral!

Zinc is an often overlooked mineral that plays a vital role in optimal health. Zinc is a catalyst for over 300 enzymes and involved in aspects of cellular metabolism meaning the more sufficient your levels are the better your energy! Lesser known benefits of zinc range from protein synthesis, testosterone production and immune system support; all key for supporting lean muscle mass. Testosterone Production Zinc is most popular in building lean mass due to its ability to increase testosterone production. One [...]

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NUTRITION CONFUSION MAN AND WOMAN LINK INTEGRATED HEALTH

Nutrition, where to start? Remember your ABC’s!

Nutrition is often an overlooked aspect to health with regards to individualization. Many coaches and practitioners often suggest a “one size fits all diet” that either worked for them or is the current trend. The reality is that we are all different and our diet must take into consideration our training programs, stress levels, sleep quality, allergens, gut health, the list goes on!Below are general guidelines we recommend to start for a healthy lifestyle. Remember your ABC’s! A Consume a solid protein source at every [...]

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WOMEN MUSCLE BUILDING MISTAKES UPSET LINK INTEGRATED HEALTH

Want to Build Muscle? Avoid These 4 Common Mistakes!

Building muscle can be hard work so make sure it’s not harder by avoiding these 4 common mistakes! Excess Activity Building muscle requires an often overlooked component recovery. This recovery takes place when you finish your last set. Performing long duration cardio sessions or playing extra sports all tax the body leading to an increase in cortisol (stress hormone) and a decrease in recovery. Tip – If building muscle is your #1 priority keep extra cardio and activities outside of your workouts to [...]

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NOONEN LATERAL RAISE LINK INTEGRATED HEALTH

Strength Training Periodization for MMA & Combat Athletes

As a combat athlete, how do you program different phases of training leading up to a fight? Do you organize it all in advance? Do you download them off of a website or google search? Do you buy them off a trainer who can help you properly plan and execute your training? Most importantly do you know why you are doing those exercises in that particular order for that amount of reps or sets? In this article we outline [...]

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gambling health consult link integrated health 12

Gambling with Your Results? Take Control and Find Out The Best Program for You!

You’re looking to start a new workout routine and there are hundreds if not thousands of plans you can do. How will you know which ones are quality and which ones are just the latest fad or gimmick? Even if you happen to find a program based on your goals, how can you be sure that program is going to be effective for your unique needs, injury and medical history, body mechanics and more? If you don’t have all the [...]

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Pec training Tiana Pec Fly - Link Integrated Health

What you MUST know about Pec Flys – Chest Training Series Part 2

Welcome to our second post in our Chest training series focused on getting the best from your training, program design and preventing injuries!  You probably use exercises such as flys in your chest workouts, but do you really understand the differences between a cable, dumbbell or machines? Are they all the same or are they different? When do you use them? Today we take a deeper look… NOTE – Please read our first POST for a review of important anatomy and arm [...]

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HAMSTRING ANATOMY LINK INTEGRATED HEALTH

The Best Hamstring Curl Exercises You Must Train & How to Do Them

Hamstring Curls are a crucial exercise to have in your routines as they train the hamstring in knee flexion (bending the knee). Imbalances in this portion of the muscle are a known contributor to knee pain, especially when running! In this article we will reviewAnatomy & function How to execute the top hamstring curl exercises Common errors & considerationsAnatomy There are 3 muscles that make up the hamstring group. From lateral to medial they are Bicep Femoris, Semitendinosus and Semimembranosus. It is important [...]

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HACK SQUAT TIANA LINK INTEGRATED HEALTH

How to Get the Most out of Hack Squats in Your Training Routine

Learn the Key Coaching Points to Maximizing Hack Squats Hack Squats are often an overlooked and poorly executed exercise in commercial gyms. The majority of people end up putting on too much weight and use their passive range of motion to bounce out of the bottom, the exact opposite of proper use and it contributes to higher injury risks! Below are the key points on incorporating Hack Squats into your training program. Key Coaching Points  Let’s start with our key coaching points.Focus on [...]

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