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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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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 [...]


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 review Anatomy & function How to execute the top hamstring curl exercises Common errors & considerations Anatomy There are 3 muscles that make up the hamstring group. From lateral to medial they are Bicep Femoris, Semitendinosus and Semimembranosus. It is important [...]


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 [...]


5 Supplements that Help to Improve Restful Sleep

Magnesium Magnesium has been shown to calm the nervous system and decrease cortisol, both crucial for optimal sleep. Adequate Magnesium levels also has been shown to fight off inflammation where as subjects with low levels experienced higher inflammation. Bottom Line – Inflammation, an excited nervous system and high cortisol all contribute to poor quality sleep Product Recommendation – Design for Health Magnesium L-Threonate Melatonin  Melatonin is a hormone released by the brain in response to darkness. Light has been shown to inhibit secretion hence, limited [...]


Chest – A Deeper Look at Optimal Training & Injury Prevention Part 1

Welcome to our first post in our Chest training series focused on getting the best from your training, program design and preventing injuries!  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. Anatomy There are 3 divisions to the [...]


4 Crucial Daily Habits to Improve Sleep Quality and Manage Stress

In today’s busy world sleep can become less of a priority. Often scenarios come up that are out of our control such as working overtime to meet a deadline, dealing with stressful relationships, and going through financial difficulties can all contribute to poor quality sleep. Below are 4 key habits to incorporate into your daily life to improve sleep quality and manage stress. Sleep in the Dark Sleeping in the dark is best for deep sleep and melatonin production. The brain can [...]


The Best Split Squat Variations and How to Program in Your Workout

Add these exercises to improve performance and eliminate back pain! Split squats are one of the only ways to work the rectus femoris in the lengthened position. This is crucial for structural balance and performance. Most people have weakness in the lengthen position and in return have issues with lower abdominal and low back pain. FRONT FOOT ELEVATED CABLE SPLIT SQUAT Elevating the front foot de-loads the quad. Great for people who have range of motion and strength issues. Coaching Tip – Have the [...]

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4 Reasons to Use Vitamin D to Optimize Your Health

Let’s first understand where we get Vitamin D and how it works in the body. Vitamin D is a fat-soluble vitamin that is found organically in a few foods. Due to a few natural foods containing Vitamin D, it is added to many (bread, milk etc) and available as a supplement. Vitamin D is also produced endogenously when skin is exposed to UV rays from the sun, depending on your position in the world this could be limited. It is important to note that [...]

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Exercise Programming 101 – Understanding the Basics for Optimal Results!

Exercise programming can be confusing so we’ve summarized key points, to begin with. Use this as a reference guide on how to better understand our programs. Goals A goal is reached in an exercise program by changing exercise variables. Changing exercise variables focuses on a specific goal. You must focus on one goal for a period of 4-12 weeks for best results. Exercise Variables in Programs Repetitions – Number of times a weight is lifted consecutively in one set Sets – Number of consecutive [...]


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