CUTTING WEIGHT UFC FIGHTER LINK INTEGRATED HEALTH

Cutting Weight – 3 Nutrition Tips For Combat Athletes

The weight cutting process can be difficult and sometimes even dangerous, depending on how much the athlete needs to lose in order to make a weight class. There are a few important steps a combat athlete needs to do in order to make a weight cut successful and achieve it safely;Decreasing InflammationNutrient (Carbohydrate) TimingDepleting Excess Water / SodiumPlanning Ahead   Forecasting your training and nutrition in advance will allow you to line up dates and phases effectively, that way you [...]

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Is Your Joint Pain Related to Your Jaw?

The above is the homunculous representation of how our brain is unevenly distributed to different body parts.  The bigger the body part represented, the more processing our brain dedicates to those regions.  For example, the hand is very large compared to the arm; that is because we need way more brain power to control all the fine motor movements of our hand then just doing bicep curls with our arms. The TMJ (temporomandibular joint), which you can see, it takes [...]

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Coffee Beans Link Integrated Health

Coffee Hangover? 3 Alternatives to Drinking Coffee Every Morning

We live in a coffee culture.Whether it’s at a hip coffee shop, a Tim Horton’s drive-thru, or an at-home Espresso machine, over 85% of Canadians are getting a daily boost in their productivity and mood, thanks to coffee.As someone who has a busy schedule, and likely as sleep-deprived as the rest of you, I can totally understand the need for a morning boost. And that’s good, as long as it’s in moderation. Why you have trouble sleeping Adenosine is an inhibitory neurotransmitter.  [...]

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Vitamin B Link Integrated Health

The Indispensable 8 – Are You Getting Enough?

What Exactly are B-Vitamins? B vitamin’s are eight nutrients that are essential to human function, as our bodies cannot produce them on our own. Due to many lifestyle factors such as; excessive stress, highly processed carbohydrate diets and GI issues the majority of people are not getting enough of these crucial vitamins. B1 (Thiamine) – Anti-stress and protects immune system. B1 also plays a large role in metabolism of glucose. B2 (Riboflavin) – Necessary for red blood cell (RBC) production and oxygen [...]

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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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