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Avoid These 4 Common Mistakes That Kill Muscle Gains

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 a minimum. “Bulk Mode” The old school mentality of “bulking” in the offseason only to shred in the in-season can [...]

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Chest Pressing 101 – Optimal Exercise Execution

When it comes to chest training most people opt-in for bench pressing, as the movement allows the trainee to use higher loads in a compound movement. While pressing can be a good exercise for the chest it is important to look at a few factors to optimize your training and prevent injuries. AnatomyThere are 3 divisions to the pec; clavicular, sternal and costal. While all of the muscle contracts, portions of the muscle have a different mechanical line of pull depending on [...]

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Yellow pills forming shape to B alphabet on wood background link integrated health

Your Ultimate Vitamin B Guide – Everything You Must Know

What Exactly are B-Vitamins? B vitamins 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 the immune system. B1 also plays a large role in the metabolism of glucose. B2 (Riboflavin) – Necessary for red blood cell (RBC) production [...]

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MMA Strength Training Periodization 101 – What You Must Know

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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Is Your Personal Trainer An Imposture? 3 Way’s 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 with you? If your trainer has a plan for you [...]

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Why incorporating these solutions will get you results and reduce injuries. What is the perfect way to squat? How far should my squat depth be? What is the best position; high bar or low bar? Let’s take a further look… Question 1:   What is the perfect way to squat? Before you start it is important to determine what you’re actually squatting for. Emphasis - Are you squatting for; Quads, Glutes/Hams, Power/Sport. This will determine your set up and the execution of the exercise. Mechanical Structure – Your structure largely determines your bias to which type of squat you’ll be best at. A short femur and long tibia generally means you will be hip dominate by nature, whereas a short tibia and long femur will bias quad dominance. Injuries or Limitations – Do you have any past unresolved injuries or structural limitations e.g. ankle sprain, hernia, disc injury. These issues could contribute to instabilities and weaknesses in hips, knees, spine, core, etc Question 2:   How far should my squat depth be? First, we want to determine the differences between Active, Passive and Loaded ranges of motion. Active – How far you can move while contracting a muscle under tension Passive – How far you can move with NO muscular tension Loaded – How far you can move while letting the load move you All three have purposes, but generally, we focus on an active range of motion as it has the most benefit for body composition and overall health. Click HERE to find your active range of motion! (Link to video) Question 3:   What is the best position; high bar or low bar? This will largely be determined by your goal of the exercise. Let’s take a look at the initial differences to begin High Bar – You are able to maintain a more upright position and thus easier to initiate with the quads. Low Bar – The lower bar position forces you to flex at the hips more, putting more focus on glutes. Depending on your goals a high bar position generally favors a better set up for quads, while a low bar position favors the glutes. This, however, can be further impacted by your structure, mobility and execution of the movements. The number one solution to perfect squatting is… Finding the best solution for you and your goals! Remember you’re an individual and different than your friend’s, colleagues and Instagram stars. What works for one person may not fit your structure, injury history or your goals. Research yourself with trial and error, or save time and hire an experienced coach to ensure your getting results in a faster period of time Link integrated health

The BEST & ONLY Way You Should Squat…

Why incorporating these solutions will get you results and reduce injuries. What is the perfect way to squat? How far should my squat depth be? What is the best position; high bar or low bar? Let’s take a further look… Question 1:   What is the perfect way to squat? Before you start it is important to determine what you’re actually squatting for. Emphasis – Are you squatting for; Quads, Glutes/Hams, Power/Sport. This will determine your set up and the execution of the exercise.Mechanical Structure – Your [...]

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Your Ultimate Zinc Guide – Everything You Must Know

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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4 Reasons Why Young Athletes Must Train

Protection against injuries If you play competitive sports- you will get injured. Injuries do happen in low impact, non-collision sports such as swimming often due toheavy volume with poor technique while having weak muscles/tendons. Injury rates increase with land/ice based collision sports such as hockey, lacrosse and soccer. One’s ability to create proximal ‘stiffness’ in the torso prior to contact can be protective against injuries including reducing the incidence of concussions. Stiffness is enhanced by resistance training. Strength training also improves posture [...]

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Joint pain. Rear view of young muscular African man touching his neck and hip while standing against grey background link integrated health

TMJ & Chronic Joint Pain – A Common Correlation

The above is the homunculus 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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Pec Flyes 101 – Optimal Exercise Execution

Incorporate these tips to maximize your chest workouts and help eliminate shoulder pain! You probably use exercises such as flyes 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 position considerations as these rules apply to flyes the same as [...]

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