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Nutrition Tip of the Week: |
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During my days of working with professional and high-level college and high school athletes, adequate nutrition was paramount for success. Alongside nutrition comes supplementation. When I began working out, you could buy a 15lb bag of protein powder for $40! Yes, 15lbs of protein powder for only $40. Now, it is not uncommon to see 1lb of protein for nearly $40. The game has changed significantly, and when that happened, a whole bunch of "garbage" was put onto our shelves.
Nearly everyone knows someone who takes vitamins, proteins, fish oils, and just about anything else that may help them stay healthy. This is a topic that I could speak for hours on, but I will cut this to 2 very important bullet points for this article.
When taking supplements:
- "Label understanding" is essential. It actually does not matter how many calories or grams of protein/carbs are in your shake if your ingredient list is longer than this whole email! Ingredients tell the story of what you are actually putting into your body and if your body is using that supplement correctly.
- If you want to know if your product from GNC, for example, is pure or telling the truth, check out this website, Certified for Sport® (nsfsport.com). Some companies are putting pressure on the vitamin and supplement industry. Too many "healthy" products are harmful to your health.
If you would like to review your supplements with me, please contact me at your convenience. Not only can we review your supplements, but we can review how to read a supplement label and what to look for so that we make the best decision possible.
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Pilates Reformer: |
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Reformer improves strength — particularly around the core, back, glutes, and thighs — flexibility and balance, as well as focus, coordination, posture, and body alignment.
Most Pilates reformer exercises have to do with pushing or pulling the carriage or holding the carriage steady during an exercise as it is pulled on by the springs.
One of the best things about the reformer is its versatility. Exercises can be done lying down, sitting, standing, pulling the straps, pushing the footbar, perched on the footbar, perched on the shoulder blocks, with additional equipment, upside down, sideways, and all kinds of variations.
We have 3 reformers in a private setting here at The Oaks Club. We are currently working on more room improvements. |
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Fit Tip of the Week from Dr. Brent Yoder, DPT: |
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Here is a quick physical therapy tip if you are experiencing heel pain or plantar fasciitis. Usually, the main cause is a tight posterior capsule of the ankle and a tight soleus muscle, which can limit your ankle mobility.
A quick way to see if you need to improve your ankle mobility is by performing the "Knee to Wall Test" (Instructions below):
- Get in a ½ kneeling position on the floor and place your big toe 5 inches away from the wall.
- Lean forward, trying to touch your knee to the wall while keeping your heel on the floor.
If your knee can't touch the wall in front of you without your heel lifting up from the ground, your ankle/soleus is probably tight! |
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Which alcohol is best for you? |
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Beer? Vodka? Seltzer? Wine? Who wins?!
The facts remain the facts. Because your body can't store alcohol and must metabolize it right away, or other metabolic processes suffer. Your body won't metabolize sugars and fats as efficiently during the metabolism of alcohol.
(Tip - be mindful of what you eat during and after a night out on the town)
Booze takes on many flavors and forms these days, but it's still booze. |
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Quote of the Week: |
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The Quote of the Week this week comes from a small book that sits on display on our bookshelf at all times, "As A Man Thinketh" by James Allen.
"Self-control is strength. Right thought is mastery. Calmness is power." |
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