Chocolate is a superfood.

By chocolate, we are referring to cocoa (especially raw cacao). And no, this doesn’t mean you should dive into a bowl of chocolate ice cream or reach for every chocolate-flavoured dessert out there. But in moderation, chocolate is definitely a healthy addition to your diet. Its a superfood! Care to find out why?

Jam-Packed with Antioxidants
What are antioxidants? Think of them as secret agents working behind the scenes in your body. What antioxidants do is inhibit or prevent oxidation, a chemical process that produces damaging, pro-aging, inflammatory bad guys known as free radicals. Free radicals are formidable foes, capable of inflicting damage on both DNA and proteins within the body. This increases the risk for a number of diseases, including diabetes, Parkinson’s, Alzheimer’s, atherosclerosis, hypertension, and even cancer. Thankfully, we have antioxidants on our side. They’re the ones that help to ensure our survival, prevent us from premature aging, and thrive optimally. And outside of supplementation, the best way to obtain them is through food.

Enter cacao.
It’s actually one of the richest sources of antioxidants, such as polyphenols and flavanols. In fact, there’s research to suggest that cacao and its plethora of antioxidants “can protect nerves from injury and inflammation, protect the skin from oxidative damage from UV radiation in topical preparations, and have beneficial effects on satiety, cognitive function, and mood. ”The same antioxidants found in cacao have also been linked towards improving health in a number of ways, from improving cholesterol, blood sugar, and blood flow to preventing cardiovascular disease and stroke.

Skin Health
Something you may not know about cacao is that it’s pretty darn good for your skin! In fact, eating cacao in the LONG term can contribute towards protecting it from sun damage. A 2006 study from the Journal of Nutrition found that the dietary flavanols (aka, antioxidants) provided UV protection endogenously (translation: from the inside!). Not only that, the study also found that cacao consumption increased blood flow to the skin, in turn increasing skin thickness and hydration. The older we get, the thinner and drier our skin becomes, which encourages the formation of wrinkles. Thankfully, with cacao, we can delay or lessen the degree this natural process occurs. Pretty neat, huh?

Gut Health
You’re not the only one who loves chocolate. In fact, so do the trillions of friendly bacteria down in your gut. These guys are massively important for your health- from achieving a healthy weight to maintaining a strong immune system. (You can learn even more about them here). If you’re looking to support or improve gut health, then keeping them well-fed is a must. And the optimal way is through diet. But they’re very particular when it comes to food. While they absolutely adore fiber , they’re also big fans of antioxidants. And what happens to be an antioxidant powerhouse? Cacao!
Research has shown that the fiber from cacao is a feast for our gut bugs, capable of significantly increasing specific populations of them- these include Bifidobacteria and Lactobacilli. When the bacteria break them down they produce short-chain fatty acids, which help to ward off unfriendly microbes and other opportunists that are on the prowl for taking over and ruining our gut.

Mental Health
There’s a reason why chocolate puts a smile on your face. Consuming cacao encourages the production of two neurotransmitters, phenylethylamine (PEA) and anandamide. Both of these have been linked to feelings of euphoria, as well as focus. So whether you’re looking to enhance your mood or lock into work, don’t discount cacao as a sort of “nutritional nootropic”.

Nutritional Boost
Lastly, cacao is a nutrient-packed food. Not just for its antioxidants, but for its micronutrients and fiber. First, let’s get the micronutrients- those very important vitamins and minerals- out of the way. Just one ounce of cacao provides you with…
19% DV of Iron, 16% DV of Magnesium, 25% DV of Copper, and 27% DV off Manganese. As for fiber, the same one-ounce serving of cacao offers three grams of fiber, which is 12% of the DV. (DV being short for Daily Value.)
As you can see, cacao is anything but empty calories.

How To Consume Cacao (Plus Recipes!)
With cacao, the source is very important. Be very careful with words here- there’s a difference between CACAO and COCOA. CACAO is what you need to look for; not cocoa. Unlike cacao, cocoa is very low on the nutrient scale. It’s undergone more processing, including being subjected to high heat temperatures which strip it of its vitamins, minerals, and antioxidants. Not only that, it usually comes packed with sugar, which will counter all, if any, of the health benefits it may still have. And don’t be fooled by the price. Just because cocoa is cheaper than cacao does not mean it’s superior. It’s actually the inferior of the two.

Cacao on the other hand retains all of its beneficial nutrients, is less processed, and raw. Yes, it’s typically more expensive, but you don’t need to use a lot of it for recipes. You can mix the powder into smoothies, yogurts, or baked goods. There’s also cacao nibs, which are like crunchy little bits of chocolate. Of the two, these might be more palatable, and are absolutely delicious when sprinkled into snacks and smoothies. A small handful of cacao nibs and raw nuts makes for a decadent treat!

If you’re going to be eating any dark chocolate, make sure that it contains at least 70% cacao, little to no sugars (ideally from natural sources like stevia, erythritol, monk fruit, or yacon syrup), and is organic.

Article from Zuzkaligth.com

Exhilarate your performance..

Performance cardio… Do you do it?

This isn’t just your normal day to day running, jogging, cycling swimming etc. when we say performance we mean SPEED, AGILITY, REACTION training!

This type of training used to predominantly be for athletes or specific sports, but now we commonly see people using this type of training to increase their athletic performance.

At Technofunc we run Performance training every Thursday and we have a mixed bag of classes that we rotate through with new ones always evolving as you read this. There are multiple reasons why we have added this type of class to our weekly training schedule and th benefits are endless so take a read on how this type of training can benefit you:

PERFORMANCE training is hard but FUN. One of the most common reasons why people stop their exercise programs is because they find running on the treadmill relatively boring and it can be hard to make the time for something that gives you enjoyment. However, if exercise is challenging and engaging, it’s a little more exciting and becomes something you look forward to as opposed to something you dread. Plus a point of difference for Technofunc is our interactive wall and floor sprint & combo units that allow you to bring the fun and competitive nature out in the class.

PERFORMANCE training can improve your movement patterns and full body awareness. While sports people use this training for sport-specific skills, you do not need to be a competitive athlete to receive the benefits of improved coordination and body awareness. Speed training improves the rate of force production(the speed at which muscles contract) which can diminish over the course of the normal biological aging process.

Agility training can improve core stability, which is the ability to maintain control of a moving center of mass over a changing base of support. Reactivity and quickness drills can enhance natural reflexes, helping you to move faster in almost everything you do. Performance training can help improve movement skill and coordination for adults of all ages. It also helps help older adults improve their dynamic balance, allowing them to remain functionally independent well into their later years.

PERFORMANCE training uses more muscles than linear running, which can help you burn more calories during your workout. When more muscles are involved during exercise, the body requires more oxygen, which increases the amount of energy that is expended. Most, if not all, of the leg muscles are needed to overcome the forces of gravity and ground reaction to control the body’s ability to make multiple changes of direction and frequent changes of speed (a hallmark of performance training), while running at a constant pace in a linear direction does not engage the leg muscles in the same ways.

PERFORMANCE training is a form of HIIT which is an effective way to burn a lot of calories in a limited amount of time. In fact, it can actually help you continue to burn calories after you’ve finished your workout. . This  can burn a lot of calories, but requires complete rest intervals between repetitions to allow for energy replenishment and nervous system recovery. The ability to burn calories after the workout is over is technically known as excess post-exercise oxygen consumption (EPOC) and can be a big help to those with fat-loss goals.

PERFORMANCE training is a great way to connect with your kids. It can be hard to find things in common with your kids, but if you learn how to do an agility ladder or execute rapid changes of direction, you can feel comfortable going out and shooting baskets or kicking a ball around with your kids, thus giving you more opportunities to spend time with them.

Despite the perception that PERFORMANCE training is only for people playing sports, you don’t need to be a professional athlete to receive benefits from this type of exercise. Due to its challenging nature, it places a tremendous amount of stress on the muscles, connective tissues, joints and bones of the lower body. Start slow and gradually increase the complexity (number of direction changes), the distance covered, speed of movement, and the number of different drills and repetitions for each drill.

In our exhilarate class you will be pushed in our blue room with beats of 150bpm to help carry you through the intense but fun intervals

Heart Health

In Celelbration of all things love hearts this month we thought it was a good opportunity to talk about our heart health….

The best way to look after your heart is a HEALTHY LIFESTYLE…

Here are a few pointers which we found on the Heart Foundation website…

• Be smoke free

• Manage your cholesterol levels

• Manage your blood pressure

• Manage diabetes

• Be physically Active

• Achieve and maintain a healthy weight

• Eat a variety of nutritious foods

• Look after your mental health

The thing with looking after your heart is that all of these above things are directly related to the foods you eat and the lifestyle that you live, in which all of the above can be managed and reversed by a good healthy balanced diet!

Don’t forget, its beneficial to also know how your heart works so you can have more gratitude or being alive and able to function so its important to look after your heart. Here is a short TED Education lesson on how you heart actually pumps blood https://youtu.be/ruM4Xxhx32U

AMPLIFY, BUILD & BURN

At Technofunc we have a philosophy of BURN & BUILD….

This is again in reference to our style or method if you like, of training that our classes are designed and delivered around. High Intensity Interval Training. Most know this as the ULTIMATE cardio fast track to results.

Those host intense spouts of energy lead to INTENSE fat burn and have since turned people to not enjoying the long steady state cardio like running or walking and rather turning their focus to push their cardio limits with HIIT.

But, what we wanted to focus on this week is the added benefit that this type of training has when incorporated with STRENGTH/RESISTANCE training. This can help you make some SERIOUS results, in literally half the time it takes you to finish a traditional strength workout up in the gym.

If you thought HIIT was only for cardio, than think again!

It has been proven in a study by the American Council on Exercise (ACE) that people who incorporate HIIT method on Strength days, made far greater gains in the weights room in LESS than HALF the time of the group, and in some cases they even got stronger. SEE THE STUDY HERE

What we suggest:

Start implementing HIIT Principles into your weight training when you are looking to sky rocket your muscle mass over a short period of time.

Attend Technofunc Amplify classes which have been designed to maximise your muscle mass in a short period of time using the HIIT principles mentioned above.

Amplify is a class where you can literally AMPLIFY your results (hence the name). This class type allows you to pump up that intensity and thus get the rewards of your hard work using the training method of HIIT and HYPERTROPHY combined

The HYPE of HIIT Cardio

If your goal is fat loss or become fitter, cardio is an important part of the equation. Cardio strengthens your heart, muscles, and lungs, making it possible for your body to endure long, hard workouts. During cardio exercise, we burn more calories than with any other type of workouts.

The typical cardio exercise consisted of getting on the treadmill or going outside to run some blocks. The intensity of that workout doesn’t change much. Running keeps you at a moderate intensity and a steady state or speed which helps burn calories, but it doesn’t provide the consistent fat burning results that most have been looking for.

HIIT cardio, on the other hand, combines medium and high-intensity cardio exercise which not only strengthens the body and helps burn fat, it also helps your body to continue burning fat long after the workout is over. ( AFTER BURN)

A typical HIIT workout raises the heart rate between 80-90 percent of max for a specific period of time (depending upon the type of workout you are doing) and then dropping your heart rate down (recovery period) to about 30-40 percent for another specified period of time. The recovery period allows your body to rest in preparation for the next high-intensity portion of the workout.

Some of the benefits of HIIT Cardio vs Traditional Cardio include these: HIIT Cardio vs Traditional Cardio Shorter Workouts – HIIT cardio workouts are more intense than traditional cardio workouts. Those intense workouts help your body deliver oxygen more efficiently than is possible with traditional cardio workouts, increasing overall metabolic health. Short, intense workouts have been touted as producing the same, if not better, results than slower workouts. Increased Performance – Traditional cardio exercise helps to stimulate the aerobic system which makes it possible for the body to utilize oxygen more efficiently.

In contrast, HIIT cardio stimulates both the aerobic and anaerobic systems of the body. Anaerobic cardio helps promote the strength, power, and speed needed to build muscle and burn excess fat and stored carbohydrates. Stronger muscles promote stronger bones and joints.

Increased Calorie Burn – HIIT workouts burn more calories not only during the workout but also afterward. This is known as the afterburn. It takes longer for your body to return to the normal calorie burn rate when your HIIT cardio workout is more difficult. For those who work out and want to burn extra calories and fat, HIIT cardio is highly beneficial.

Depending upon the person, the type and length of HIIT exercise, the afterburn can result in an increased metabolic rate that lasts anywhere from a few hours to a few days. Belly Fat Burn – Studies have shown that HIIT cardio exercise helps to burn more belly fat than traditional cardio exercise. People who do traditional cardio exercises have difficulty burning belly fat, whereas those who add HIIT cardio to their exercise regimen tend to burn more abdominal fat.

Glucose and Muscles – Glucose, a simple sugar which is an important energy source in living organisms and is a component of many carbohydrates, is either utilized by the body, or it is excreted. Excess glucose is converted into glycogen and then converted back into glucose and used by the body as energy. Those who do HIIT cardio tend to use glucose more efficiently than those who do traditional cardio. The excess glucose that is not excreted from the body can ultimately lead to obesity, diabetes, and heart problems. Increased Improvement in Health – Traditional cardio is good for your health but doesn’t provide the extreme health benefits of HIIT cardio.

HIIT cardio workouts tend to increase muscle strength and endurance, heart health, including a lower heart rate, and lower blood pressure.

Increased Tolerance for Physical Stress – The intensity of HIIT workouts strengthens the body and enables it to tolerate other physical stresses, such as weight training, participating in sports, being on your feet for long periods of time.

At Technofunc we have HIIT Cardio in our timetable 2 times per week. Sunday & Mondays. Commonly known as HYPE. We incorporate a range of different full body exercises in our circuit of 8 stations. With a work period of 55 seconds with 15 seconds rest. With over 20 different types of HIIT Cardio classes each time you are pushing your body for that burn. The below image shows the intensity at which you would work in our Hype classes.

Remember, traditional cardio and HIIT cardio work well together, so integrating both of them into your exercise regimen can be advantageous. Just keep in mind that no matter what exercise regimen you decide to do you should consult with your physician first and do align yourself with a healthy balanced diet to support your exercise re

Lets get physical....

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.  

Benefits of regular physical activity

If you are regularly physically active, you may:

• reduce your risk of a heart attack 

• manage your weight better 

• have a lower blood cholesterol level 

• lower the risk of type 2 diabetes and some cancers 

• have lower blood pressure 

• have stronger bones, muscles and joints and lower risk of developing osteoporosis 

• lower your risk of falls 

• recover better from periods of hospitalisation or bed rest 

• feel better – with more energy, a better mood, feel more relaxed and sleep better. 

A healthier state of mind 

A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression:

• Exercise may block negative thoughts or distract you from daily worries. 

• Exercising with others provides an opportunity for increased social contact. 

• Increased fitness may lift your mood and improve your sleep patterns. 

• Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.  

Aim for at least 30 minutes a day 

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days. 

Physical activity guidelines

Australia’s physical activity and sedentary behaviour guidelines state that:

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

• Be active on most, preferably all, days every week. 

• Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. 

• Do muscle strengthening activities on at least two days each week.

Ways to increase physical activity

Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.  

See your doctor first

It is a good idea to see your doctor before starting your physical activity program if:

• you are aged over 45 years 

• physical activity causes pain in your chest 

• you often faint or have spells of severe dizziness 

• moderate physical activity makes you very breathless 

• you are at a higher risk of heart disease 

• you think you might have heart disease or you have heart problems 

• you are pregnant. 

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. 

ENERGY....

Energy is not a nutrient but is required in the body for metabolic processes, physiological functions, muscular activity, heat production, growth and synthesis of new tissues. It is released from food components by oxidation. The main sources of energy are carbohydrates, proteins, fats and, to a lesser degree, alcohol.

The unit of energy is the kilojoule (kJ) or megajoule (1 MJ = 1,000 kJ)
4.18 kilojoules are equal to 1 kilocalorie.

Allowing for intestinal absorption and for the nitrogenous parts of protein that cannot be completely oxidised, the average amount of energy released ranges from approximately 16.7 kJ/g for carbohydrates or protein to 29.3 kJ/g for alcohol and 37.7 kJ/g for fats

Humans need energy for basal metabolism which comprises a set of functions necessary for life such as cell metabolism, synthesis and metabolism of enzymes and hormones, transport of substances around the body, maintenance of body temperature and ongoing functioning of muscles including the heart, and brain function. The amount of energy needed for this purpose in a defined period of time is called the basal metabolic rate (BMR). BMR represents about 45–70% of daily energy expenditure, depending on age, gender, body size and composition. Physical activity is the most variable determinant of energy need and is the second largest user of energy after BMR. Humans perform a number of physical activities including the obligatory demands of an individual’s economic, social and cultural environment (eg occupational, schoolwork, housework etc) or discretionary activity (eg energy expended for optional exercise or sport, or in additional social or cultural interactions).

Energy is also required to process food into nutrients resulting in increases in heat production and oxygen consumption often described by the terms 'dietary-induced thermogenesis', 'specific dynamic action of food' or 'thermic effect of feeding'. The metabolic response to food increases the BMR by about 10% over the day in people eating a mixed diet. Growth also requires energy for synthesis of tissues. In the first three months of life, growth uses about 35% of total energy needs. This falls to 5% at 12 months, less than 2% in the second year of life, 1–2% until mid-adolescence and zero by 20 years of age(FAO:WHO:UNU 2004). Additional energy is also needed in pregnancy and lactation to cover the needs of the growing foetus, the placenta and expanding maternal tissues and additional maternal effort at rest and in physical activity, as well as the production of breast milk.

As energy requirements vary with age, gender, body size and activity, recommendations are needed for each age and gender group.

Recommendations for energy intake differ from those for nutrient intake in that:

• they are not increased to cover the needs of most members of the group or population, as this level of intake would lead to overweight or obesity in most people.

• there are differences between the actual energy requirements needed to maintain current body size and level of physical activity and the desirable energy requirements needed to maintain body size and levels of physical activity consistent with good health. Desirable energy requirements may be lower than actual requirements for people who are overweight or obese. Desirable requirements may be higher than actual for inactive people. For people who are both overweight/obese and physically inactive, the difference between actual and desirable will depend on the balance between degree of overweight and level of inactivity.

• they can be applied cautiously to individuals, using estimates of energy expenditure. However, predictive estimates are much less accurate for individuals than for groups, and variations in energy expenditure can be large, even between apparently similar individuals.

• there is wide inter-individual variation in the behavioural, physiologic and metabolic components of energy needs. The average energy intake recommended for a defined group cannot be applied to other groups or individuals who differ from the defined group average in gender, age, body size, activity level and possibly other factors.

Two separate terms can therefore be used to express and determine Estimated Energy Requirements (EER):

• The Estimated Energy Requirement for Maintenance (EERM, or actual energy requirement) is the dietary energy intake that is predicted to maintain energy balance (plus extra needs for pregnancy, lactation and growth) in healthy individuals or groups of individuals at current levels of body size and level of physical activity.

• The Desirable Estimated Energy Requirement (DEER, or energy reference value) is the dietary energy intake that is predicted to maintain energy balance (plus extra needs for pregnancy, lactation and growth) in healthy individuals or groups of individuals of a defined gender, age, weight, height and level of physical activity consistent with good health and/or development.

Use of, and distinction between, these two terms is necessary because of the various ways in which estimates of energy requirements are used and because of the risk of over-prescription of desirable energy intakes in people who do not follow recommendations for increased physical activity. In some clinical situations, it may be necessary to estimate actual energy requirements (eg when prescribing a diet intended to produce an energy deficit leading to a 0.25–1.0 kg/week weight loss).

SHOULD I, OR SHOULDNT I?

To supplement or not to supplement, that is the question.
We are sure you’ve been told left and right to take an assortment of vitamins, minerals, and other supplements to stay healthy. But is there any truth to taking them?

It’s all about context.

Option #1: Vitamins Are a No-Go

Those who oppose vitamins argue there’s not enough evidence to show the benefits. Furthermore, they explain that in large doses certain nutrients can become dangerous. For instance, two common nutrients, Vitamin A and Vitamin E, have been linked to higher instances of illness and lowered life expectancy. Additional studies have also found antioxidant supplements to have zero effect on the body.
Clearly a vitamin produced in a factory ought to have no competition with real foods. Real, whole foods come packaged with an assortment of co-factors, antioxidants, fiber (if plant based), macronutrients (protein, carbs, and fat), and compounds that go above and beyond what a little pill can supply. We’re also discovering more things about foods everyday, identifying new powerful substances that can dramatically benefit our health.

Therefore, when it comes to comparing isolated vitamins found in supplements and the assortment of nutrients from whole foods, there really is no contest.

Or is there?

Option #2: Say Yes to Vitamins

Proponents of vitamins claim there are many benefits to vitamin supplements. These include supporting nutrient absorption, disease prevention, and increasing longevity. Even healthy individuals tout the benefits of vitamins, stating they feel better overall and are even more energized. On a serious note, the Council for Responsible Nutrition strongly opposes the notion of vitamins being useless, counter-arguing that supplementing with them can be extremely beneficial for people who do not get enough nutrition from their food. And there are some legitimate cases when this does happen. This includes disorders and conditions like Celiac disease when the body cannot fully absorb nutrients from food, therefore requiring extra support in order to prevent deficiencies. Genetics must also be taken into consideration. Those with the MTHFR gene mutation cannot process folic acid (Vitamin B9) from food, and will therefore need to supplement to yet again ward of a deficiency. Therefore, it would be wrong (and potentially dangerous) to discount vitamins altogether if these exceptions aren’t taken into consideration.

Option #3: Choose Wisely

Repeating what I said before, it’s all about context. First off, there’s no argument that real foods are the clear winner when it comes to getting your vitamins. They provide additional nutrients, and are much cheaper. That being said, vitamins may also help people with certain health issues. The key is to pay attention to your body and see whether or not they fit in with your lifestyle. Here are some things to consider before choosing whether or not vitamins are right for you.

Do you have…

• Chronic Fatigue

• Brain Fog

• Hair Loss

• High Stress

• Sleep Trouble

• Digestive Issues 

• A Vegan/Vegetarian Diet

• Malabsorption Problems

• Diagnosable disease/condition that puts your body at a disadvantage

If any of these rings true, then first and foremost go and get checked by a doctor. Make sure you’ve identified the problem before jumping onto any supplement. 

If none of these apply to you, but you still want to take vitamins, here is some general advice when it comes to supplementation.

First, don’t overanalyze any studies, research, opinions, articles or podcasts talking about them. It’s ok to get different opinions to further round yours out, but not at the expense of doing nothing or going in the complete opposite direction by taking every single nutrient or compound known to man. That would not only cost you a fortune, it would probably consume your whole life as you take hundreds, if not thousands, of pills all day everyday. Which leads me to point two. Just because a respected authority in your wellness circle is taking a specific vitamin doesn’t mean you have to. Don’t take supplements willy-nilly based on the current trends and fads.

Third, stick with the basics (but of course check with your doctor if you have any hesitations)- a basic multivitamin, fish or algae oil, and probiotics go a long way. Vegans would be wise to invest in a good Vitamin B12 if their multivitamin is lacking in it. For everyone else, additional Vitamin D might be useful, especially if you avoid the sun, spend a lot of time indoors, or live in a cloudy environment.

Finally, keep this in mind when it comes to diet vs supplements. A supplement is meant to fill in the gaps of an otherwise well-rounded, healthy diet based on whole, unprocessed real foods. Strive to get all of your nutrients from food, and let your vitamin fill in any potential gaps. There will be days or times when you’re not completely on top of things; travel, holidays, and work can all make it hard to stay sufficient. So the vitamin comes in handy in these instances. But they are not an excuse for eating poorly. And there is no cure-all in the vitamin world; no pill is going to make you immortal or strong like Superman.

In conclusion, there’s a time and place for everything. Vitamins can be extremely beneficial for pre-existing conditions or problems that make it hard to obtain enough nutrition from food. They are also a nice form of insurance for otherwise healthy people. But they are no match for the life-nourishing powers of food. Our food is medicine, and comes first.

Blog Source: zukalight.com.au

5 NUTRIENTS...

Not eating enough fruits, vegetables or dairy products? You’re not alone, and you might be missing out on some important nutrients. Nutrition Expert Susan Bowerman explains.

Unfortunately, many people are eating too much, yet getting too little nutrition. Many of us are eating too many calories from foods that are loaded down with fats and sugar, but these may also lack important vitamins and minerals. At the same time, we’re not eating enough fruits and vegetables, which are some of the richest sources of vitamins and minerals. Because many of us don’t consume enough dairy products, it’s tough to meet needs for calcium and vitamin D.

So, it should come as no surprise that the vitamins and minerals that are often lacking in many diets are the same ones that are abundant in fruits, veggies and dairy products. Are you eating enough to meet your needs for these five nutrients?

5 Essential Nutrients

Folic Acid

Why you need it. Folic acid—or folate, which is the form in which it exists in foods—is one of eight B-vitamins that are needed for the manufacture and maintenance of cells, particularly during periods of rapid cell growth. This is is why it’s so important that women consume adequate amounts both before and during pregnancy. Folic acid is also used to manufacture genetic material, as well as red blood cells, which help carry oxygen throughout the body.

Where you find it. The words folic acid and folate derive from the Latin word folium, which means leaf, and for a good reason. This vitamin is abundant in green leafy vegetables. You can also find folate in asparagus, broccoli, avocado and citrus fruits, as well as nuts and beans.

Vitamin A

Why you need it. A key function of vitamin A is to support proper vision. It’s a critical player in the transmission of electrical signals from the eye to the brain. Vitamin A also supports the health of skin and mucous membranes, which act as barriers against infection. It also supports reproductive and immune system function.

Where you find it. Vitamin A is found in its active form (which the body is ready to use) in a few animal foods, such as liver, eggs and butter. Most people get the bulk of their vitamin A in the form of beta-carotene, a compound that provides deep green, yellow and orange color to many fruits and vegetables. The body can easily convert beta-carotene into the active form of vitamin A. Beta-carotene is found in many colorful foods, including carrots, winter squash, peaches, apricots, papaya, sweet potatoes, leafy greens and broccoli.

Calcium

Why you need it. Calcium is the most abundant mineral in the body, and nearly all of it is stored in your bones and teeth. Most people know how important calcium is in keeping these tissues healthy, but it plays other critical roles. Calcium plays a role in muscle contraction and helps to regulate your heartbeat, and it helps cells in your nervous system to communicate with one another.

Where you find it. Although most people look to dairy products first—and they are the richest sources of calcium—you can also find it in leafy green vegetables, tofu, beans and almonds.

Vitamin D

Why you need it. Vitamin D stimulates the absorption of calcium and phosphorus from the digestive tract, so it is vitally important in helping the body to form and maintain healthy teeth and bones, where these minerals are stored. Vitamin D is also necessary for proper muscle function and it supports activity of the immune system.

Where you find it. Vitamin D is sometimes referred to as the “sunshine vitamin,” because the body is able to manufacture this vitamin in the skin when it’s exposed to sufficient sunlight. However, many people may not have adequate sun exposure due to many factors, including lifestyle or use of sunscreen, to produce adequate amounts. There are only a few natural food sources of vitamin D. The primary ones are fatty fish, egg yolks and liver, which is why milk can be a valuable source. In many countries, milk is fortified with vitamin D.

Potassium

Why you need it. Potassium helps the central nervous system send its impulses throughout the body, It also helps maintain healthy blood pressure, and it helps you to efficiently extract energy from your food. And all your muscles, including your heart muscle, need potassium in order to properly contract.

Where you find it. Fruits and vegetables are loaded with potassium. The best fruit sources include melons, bananas, avocados, apricots, citrus fruits and strawberries. The highest potassium vegetables are tomatoes, carrots, spinach and broccoli. Milk, along with its calcium and vitamin D, is also a good source of potassium.

Blog Resource: Discover Good Nutrition

More Than Protein

Plant based foods like vegetables and fruits are incredibly beneficial for our health due to their content of fiber, micronutrients, and antioxidants, all of which have numerous studies to back up their powerful benefits. But what about animal-based foods, like meat, fish, poultry, and eggs? Today I want to dive into the meat of things (pun intended!) to see what other nutrients they provided other than protein. (And for the record, I am referring to quality here. So I am not referring to anything that’s been highly processed or derived from a poor source. Think of grass-fed meat over conventional factory-farm meat or wild caught salmon over farm raised salmon.)

Beef

When you say the word carnivore, a lot of people think of steaks and burgers, all of which contain beef. It’s not just a good source of essential amino acids (aka, protein). It also contains several important nutrients, including:

*Heme Iron: This is a form of iron that’s the easiest for your body to absorb. While I’m by no means saying you should give up spinach, when comparing iron content, beef will give you more bang for your buck, since you don’t have to pair it with vitamin c in order to boost absorption. Beef is also an excellent source of micronutrients, including vitamin B12, B3 (niacin), selenium, molybdenum, and zinc.

*Creatine: If there were an “A-List” of bodybuilding supplements, creatine would certainly be one of the top picks. While it is sold in concentrated form as an amino acid supplement, it can also be found naturally in animal-based foods. The benefits of creatine include exercise performance (for endurance, strength, and building muscle) and brain function. While supplementation certainly has its benefits, you can’t go wrong with simply eating a steak!

*Carnitine: This is a special amino acid with equally as special benefits. Its main role is to help our mitochondria (the virtual “engines” of our cells) by transporting fatty acids to them, where they can be burned for energy. Mitochondria are currently at the forefront of anti-aging research because of their significant role in disease and healthy aging. If that’s not enough to catch your interest, carnitine is also being investigated for its ability to support brain function, weight loss, insulin sensitivity, heart health, and exercise performance, just to name a few.

*Carnosine: Carnosine is unique for two reasons. First, it can only be found in animal foods. Secondly, it acts as an antioxidant. Athletes in particular benefit from carnosine due to its role in muscle function, and both exercise performance and recovery.

*Conjugated Linoleic Acid (CLA): Many bodybuilders take concentrated CLA pills as a fat burner. Instead of shelling out your hard-earned money on supplements, why not go straight to the source? (Your wallet will thank you; plus you’ll be getting more than just CLA!) The benefits of CLA include improving body composition (according to some studies at least), and reducing the risk of type 2 diabetes and heart disease.

Poultry

Next is poultry, which includes chicken and turkey. Their nutrition often depends on the type of meat that’s consumed: dark, or white. The darker the meat, the more fat you consume. White meat is very lean and higher in protein.

*Tryptophan: This amino acid helps to increase levels of serotonin in the brain, thereby supporting mood, sleep, and cognition.

*Phosphorus: Chicken and turkey both contain phosphorous, a mineral that helps in building strong and healthy bones and teeth, filtering out wastes (aka, detox), producing genetic “building blocks” (DNA and RNA), and maintaining healthy cells. Poultry are also great sources of Vitamin B3, B12, selenium, pantothenic acid, zinc, and choline.

*Leg Up: Ever eaten a drumstick and gnawed at the chewy bits on the ends? That soft portion of the bone is actually a rich source of collagen, as well as calcium, Chondroitin, and Glucosamine (all of which help in rebuilding cartilage and keeping our bones and joints healthy).

*Don’t Peel the Skin (!): We’re told to ditch the skin on poultry, but it’s time to challenge convention. The skin on poultry contains oleic acid, a form of heart-healthy monounsaturated fat, which we normally look for in foods like olive oil. It’s also another source of collagen, which may also support healthy hair, skin, nails, and joints.

Shellfish

Not a fan of creatures of the sea? You may want to reconsider! Lobster, mussels, crab, and shrimp are all nutritious, and surprisingly don’t the credit that they deserve!

*Chondroitin: This is a component of the connective tissues found in cartilage and bone. And it so happens to be found in shellfish. Chondroitin is widely known for helping to reduce arthritic pain and inflammation and is all in all incredibly good for joint health.

*Chitin: The shells of crustaceans like shrimp contain a starchy-fiber-like compound known as chitin, which is considered to be the most abundant organic fiber on the planet after cellulose (wood). Chitin helps to protect the lining of the gut, preventing it from turning “leaky” and developing intestinal permeability. In other words, it’s muscle food for a strong gut! It’s also a rare type of prebiotic, feeding the good bacteria in our digestive system.

*Astaxanthin: Shrimp and lobster contain a unique carotenoid known as astaxanthin. Astaxanthin is both an anti-inflammatory and antioxidant, and has been studied for its ability to act as an “internal sunscreen”. Astaxanthin can also be found in salmon and krill oil.

*CCK Boost: The hormone CCK comes from our stomach, and helps to regulate hunger. The peptides (amino acid chains) in shrimp release CCK, helping you to stay full and satisfied. While research on shrimp and CCK is still undergoing, it’s quite fascinating to know that there’s still much we don’t understand about the sea (and the food it provides)!

Fish

Don’t let the smell turn you away. Fresh seafood is full of nutrients, and shouldn’t have any foul or off-putting odors (usually that’s a sign it’s been out too long!). On an anecdotal note, many people find them easier to digest compared to meat, so if you tend to have a sensitive stomach or struggle with meat, consider incorporating more flaky, tender fish into your diet.

*Omega-3 Fats: Fish like salmon, mackerel, sardines, rainbow trout, and sardines are all rich in omega-3 fatty acids. The shortlist of benefits of omega-3 includes reducing inflammation, depression, ADHD symptoms, and triglycerides. Unlike plant-based omega-3’s from foods like walnuts and flaxseeds, animal-based omega-3 are easily absorbed. Animal based foods also contain a form of omega-3 known as DHA, which is important for the brain, especially for babies and children. You can also find omega-3’s in grass-fed beef and pasture-raised eggs.

*CoQ10: One of the most important antioxidants for our health is Coenzyme Q10 (CoQ10), or ubiquinol. While our body produces it naturally, extra CoQ10 from the diet provides additional benefits. It protects against cellular damage, sustains energy, maintains our metabolism, has anti-aging effects (at least in animal-based studies), and supports cardiovascular health. Fatty fish like sardines, herring, and trout all contain CoQ10.

*Vitamin D: Hardly any foods contain Vitamin D. There’s some evidence to suggest it may be found in mushrooms, seaweeds, algae, and yeasts, but whether or not it’s in a form that our body can process and use is up for debate. Meanwhile, there are indeed a few outliers in the animal kingdom that naturally contain small amounts of bioavailable Vitamin D. These include salmon, tuna, mackerel, swordfish, and cod liver oils.Vitamin D is very special in that it’s a vitamin with hormone-like effects on the body, supporting reproductive health, immunity, and bones. [26] Fish are also wealthy sources of micronutrients, including Vitamin B12, Vitamin B3 and B6, Biotin, Pantothenic Acid, Choline, Iodine, Selenium, Phosphorus, and Potassium.

*Taurine: While also found in meat, poultry, and eggs, Taurine is a sulfur compound that cannot be obtained in plant-based foods. It’s been shown to participate in numerous functions in the body, including muscle function, bile production, immunity, antioxidant defense, and both nervous system and eye activity.

Article Source: www.zukalight.com

INTERNAL CLOCK

Understanding your body’s internal clock—or circadian rhythm—is the first step to better sleep.

Your circadian rhythm (also known as your sleep/wake cycle or body clock) is a natural, internal system that’s designed to regulate feelings of sleepiness and wakefulness over a 24-hour period. This complex timekeeper is controlled by an area of the brain that responds to light, which is why humans are most alert while the sun is shining and are ready to sleep when it’s dark outside.

Your circadian rhythm causes your level of wakefulness to rise and dip throughout the day. Most people feel the strongest desire to sleep between 1:00pm and 3:00pm (a.k.a. the post-lunch, afternoon crash) and then again between 2:00am and 4:00am, but this can vary from person to person. That’s why some people are “morning people,” while others function best in the evening. Your circadian rhythm can also change as you age. When you were a teenager, for example, your body was programmed (so to speak) to sleep for more total hours, as well as go to bed and wake up later.

If you follow your body’s natural cues regarding when to go to sleep and wake up, your circadian rhythm should stay balanced, but a change in your schedule (like if you stay up late pulling long hours at work one day or sleep in one Saturday), can disrupt your body clock. Follow these three tips to keep your circadian rhythm functioning as it should.

1. Stick to a Consistent Sleep Schedule. A regular bedtime is one part of the equation, but waking up at the same time daily will also help keep your circadian rhythm in check. It may be tempting to grab some extra shut-eye on weekends, but doing so can throw off your body clock during the week.

2. Go for an A.M. Walk. In the morning, exposure to the sun (or indoor light), won’t just give you an energy boost—it can also reset your circadian rhythm. A quick outdoor stroll in the morning will give you enough sun exposure to signal to your brain that it’s time to start the day. No time to walk? Simply raise the blinds or switch on your brightest light instead.

3. Limit Evening Tech. Bright lights in the evening hours can throw off your body clock by confusing your brain into thinking it’s still daytime. Artificial blue light (the type that laptops, tablets and cell phones emit) is the worst culprit, so try to power-down tech devices at least two to three hours before bed.

Source: https://www.sleep.org/articles/circadian-rhythm-body-clock/

ESSENTIAL FOODS

This is a list of kitchen staples that are easy to incorporate into your diet, convenient and taste great! Try including them for some amazing health benefits.

1. Almond milk

A great substitute to dairy milk if want to reduce inflammation in the body or you’re lactose intolerant. Macadamia milk and coconut milk are also great options to mix in with your smoothies.

2. Frozen fruit (bananas, berries, etc.)

A staple ingredient in wholesome smoothies that can be prepared in under 2 minutes. Bananas are my go-to as they add a creaminess and sweetness to the smoothie, but if you want a lower sugar option, frozen blueberries are a great option.

3. Salmon

Rich in quality protein and one of the best sources of fat, this superfood not only tastes great but also fights inflammation in the body, fuels the brain with essential omega 3’s and improves joint health. Salmon is great for its versatility, as it can be enjoyed for breakfast, paired it with your salad for lunch or enjoyed with some steamed veggies for dinner!

4. Almond/peanut butter

Including fat in a meal with protein and/or carbohydrates has been shown to slow down the digestion and absorption of the food, keeping you fuller for longer. Try including some natural nut butter in your smoothies, enjoy on a rice cake for a snack or lather it on your fruit to reduce the blood sugar spike that you would otherwise get from having fruit on its own.

5. Protein powder

One of the most common reasons we don’t get enough protein is that they are inconvenient to prepare. Having a protein powder on hand is a great option for those moments you’re on the go. Add to a smoothie, shake it up post-workout or enjoy it as a snack during the day. I recommend a quality plant-based protein, such as a pea or rice-based protein.

6. Green tea

Starting the day with green tea has been shown to help mobilise fat, reduce appetite (possibly due to the caffeine) and detoxify your body – and it counts towards your water targets too!

7. Chia Seeds

High in fibre, a decent source of protein and high in healthy omega 3 fats, this superfoods makes a great addition to any meal. Add to smoothies, sprinkle on your rice cakes with peanut butter or on your bowl of oats in the morning.

8. Walnuts

Of all nuts, walnuts are highest in antioxidants and are a rich source of omega-3’s. Try adding them to your salads or enjoy as a midday snack.

9. Greens powder

While nothing beats fresh veggies, a high-quality greens powder is a quick and convenient way to get much-needed antioxidants, vitamins and minerals into your diet. Try adding these to your smoothies for massive health benefits – and they taste great!

Post Source: http://www.realfitnesspt.com.au/category/nutrition/

THOUGHTS ON EXERCISE?

Exercise alone provides psychological and physical benefits.  However,
if you also adopt a strategy that engages your mind while you exercise, Like Technofunc you can get a whole host of psychological benefits fairly quickly.

With saying that everyone knows they need to do it but majority of the time they have a negative mindset and

Create a habit.

When working out is something you “try to fit into your day,” it will be pretty easy to push it off so many times it never gets done. If you create a regular exercise routine you won’t ever have to MAKE time to exercise, it will simply BE time to exercise.

Look at your weeks and your days. Could you lace up three days a week before work? Are there certain days you could exercise on your lunch hour? Once you make working out a habit, you’ll begin saving all the time and energy it used to take to get yourself going and you’ll be able to devote that time and energy to getting fit.

Toss your stoppers.

Your “stoppers” are the thoughts in your head that keep you from taking action. Things like an all-or-nothing attitude or overly high expectations fall into this category. We are all guilty of making excuses to stay out of the gym but if you can identify what’s holding you back you are nearly guaranteed to move forward.

If you are convinced you hate exercise, disguise it by pairing physical activity with fun. Go window shopping at a really big mall. Ride bikes with your partner. Or take the dog on a long scenic walk.

If you think you’re too busy to exercise get realistic. EVERYONE can find five or ten minutes here and there to build a daily workout plan. You need at least 150 minutes a week but short bursts of activity count and they’ll make you more productive too!

If you think you aren’t coordinated enough to workout remember that exercise isn’t PE class and you are not thirteen. You don’t need to be embarrassed because you can’t do a pull up. You are in control and you can choose any activity that gets you moving including walking.

Don’t let excuses and negative self-talk keep you from the healthy, happy life you want.

Celebrate yourself.

When you finish a workout and sweat is pouring down your back, congratulate yourself. When you wake up in the morning and your muscles are sore from the day before, give yourself a pat on the back. When you get your heart rate up and you’re short of breath, know that you pushed yourself to your limit.

Athletes see all these things as marks of success. No need to criticize yourself for being out of shape. Sweat, soreness, and feeling spent are the ways your body tells you that it’s growing stronger, faster, and more fit. Take time to celebrate how hard you are working and let yourself feel proud.

Expect setbacks and push through.

There are always setbacks in any workout plan. Expect the obstacles and figure out ways to overcome them. That’s part of the challenge of getting fit. The weather, injuries, and other people will stand in your way. How will you conquer these challenges and keep at it?

Inevitably when you plan on a long bike ride, it’s going to rain. Snow will close the gym. It will be too hot to go for a run. How are you going to workout anyway?

Maybe you will twist your ankle or pull a muscle. Injuries create road blocks for your regular workout but they can inspire you to try something new. For instance if running gives you shin splints, try riding a stationary bike.

Your kids are grumpy. Your boss is angry. Your friend is in crisis. Take the kids to the park. Brainstorm your work project while you lift. Take your girlfriend on a “walk and talk” session. No one can stand in the way of your fitness unless you let them.

If you accept that nothing ever goes 100% smoothly, you can expect obstacles and make overcoming them part of your plan.

Respect your limits.

You know yourself so learn to be honest about what you are up to and what you are not. There is no point in pushing yourself so hard that you get injured or lose heart. Taking on too much can make you want to quit so treat yourself with kindness and respect. Be realistic but encouraging.

If you aren’t sure what you are ready for or you haven’t been active in a while, don’t be afraid to consult your doctor before you get started. You have to begin where you are. Sometimes it’s hard to accept that you can’t jump in and do the workout you did in your twenties but you will be safer, healthier, and more successful if you are truthful with yourself and you respect what you are capable of doing today.

Self-knowledge will let you set better goals and ultimately support better health.

Components you NEED!

DIET & NUTRITION

If there’s any part of any weight loss efforts that can either make or break the entire process, it’s nutrition. What you eat directly affects how your body reacts to the exercises you perform during the day, and even while you are at rest.

The primary concern is always to reduce the amount of calories consumed per day, but the real challenge is to retain a diverse and healthy diet while doing so. That’s why the first few weeks of trying to lose weight require a lot of self-control and rely on consistently following the instructions given by your trainer. We cant just force our body into changing its weight overnight. Weight loss is a long and complex process during which ALOT of things need to align all at once and the body's natural metabolism rate can sometimes fall behind our goals! 

That’s why supplementation is used to compliment strength training and cardio exercises. A smart application of natural supplements can greatly increase the efficiency of these activities, as long as you consult a professional fitness trainer about them.

TRAINING & EXERCISE

Build muscle. Burn fat. Feel good. Look good. Be happier! Do we really need to exercise? YES! Sometimes even though it seems hard. The truth of the mater is that you will be a healthier person for it and not just in terms of cardiovascular fitness. 

EXERCISE PREVENTS DISEASE. As an active person you're less likely to develop cardiovascular disease, type 2 diabetes and osteoporosis have a stroke. 

RECOVERY & REFUEL

A healthy conclusion to a day of hard work is always good rest. Without giving your body the time to recover, you will hardly be able to keep up the pace you’ve set for yourself and your weight loss.

You’re not just being lazy either. Recovery is an important step of any workout routine, during which your muscle tissue is replaced and your body burns extra calories for that to happen.

Finding the right balance can be harder than it seems at first. Fortunately, an experienced fitness trainer or gym can create a schedule with a perfect rest-to-exercise ratio that will fit your body type and lead to successful weight loss for you!

MINDSET & ATTITUDE

This one is probably the most important component if we had to choose one out of rate 4. Reason being is that without a positive can do attitude and a bulletproof growth mindset nothing will change. It all comes back to the way you think about what you are doing, yourself and the way you think! Negative self talk will always uncover negative results! Positive self talk and belief will always pull through for the win and set you up for success. 

Why you need a multivitamin

When you think about supplements, what are the first thoughts that go through your mind? Whey protein, creatine, fat burners or maybe something completely different? These are the ones that consume the ads and promos.

What if we told you though that the most important supplement that you must have in your arsenal is not on this list? Could you guess which one we are talking about? We will save you the effort. We are talking about your basic MULTIVITAMIN.  From the Flintstones that you took as a kid to the ones you have now. Oh, you don't take them? If not, you better change that immediately if you want to meet your fitness goals.

What Is A Multi And Why Do I Need One?

For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Becoming deficient in any one of these essential  vitamins or minerals causes breakdown of the metabolic pathway that produces optimum efficiency and performance goes down quick. Obviously, this is NOT what you want!

Making sure you take a high-potency multi-mineral formula may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions.

People that lead active lifestyles need even more nutrients than the average non-active person. So if you think that just grabbing the first one you see on the shelf is going to work for you, think again.

The Foundation Of A Good Supplement Program

MULTIVITAMINS are not normally advertised to help you increase your WEIGHT LIFTING by x KGS in X AMOUNT OF days. People would not buy a table with only two legs. They wouldn't build a house without a good foundation. They shouldn't make a plan for getting in shape without having a multi as the foundation of their supplement program.

Without the multi, We are convinced that the other supplements you take will not be as effective. Not only is the multi the foundation of a great supplement strategy, it should be the first thing you take care of. First thing when you get up in the morning, take your multi. Done. You are now ready to go with whatever it is you have to do for the day. If you are in serious training, then you'll find support for faster recovery by taking your multi as soon as you finish working out.

What Makes Up A Multi?

Now some multis have small differences from others, but for the most part, the multi is comprised of the same individual vitamins and minerals. Even though they are normally packaged together in multis, there are differences between the two.

1. Vitamins

Vitamins are organic.  They are more complex than minerals. All vitamins are required by our bodies for survival. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They are either water soluble which must be taken daily since they are not stored in the body (vitamin B & vitamin C ) or fat soluble, which are stored in the body A,D, E, K.

Vitamins are vulnerable to heat, light, and chemical agents, so food preparation, processing, and storing it must be appropriate to preserve vitamins so you get the nutritional value out of the meal.

2. Minerals

Minerals are inorganic. They are much simpler in chemical form than vitamins. They are much more stable in food preparation than vitamins also. Minerals are categorized as major/macro. 

Major minerals we need in dosages greater than 100 mg a day. The trace minerals we only need "trace" amounts of daily to suffice. Minerals are used to produce necessary hormones.

It Doesn't End There

Now that isn't all there is to the multivitamin phenomenon. There are other factors that must be considered. Men and women need different nutrients for their bodies to do what they need to do every day. Therefore, men and women's multivitamins are going to have differences.

Men's multis are more than likely going to also contain saw palmetto which may support a healthy prostate. 

Women's multis have formulas which focus more on skin, nails, and hair health. There are also Pre-Natal multis for expecting mothers.

There are multivitamins that are beneficial for kids too. Children's multis are made specifically for kids that are growing every day. Kids that take vitamins seem to focus better in school and be sick less often.

There are also teenager specific multis on the market since they need different vitamins and minerals as their bodies grow into adulthood. A lot of growth spurts occur during teenage years so nutrition is crucial for proper development.

There is even more to consider. You can take tablets, capsules, or if you are not a fan of pills, you can even take liquid or chewable multis. The options are out there to find a quality formula for your specific needs.

Conclusion

Hopefully by now you know and appreciate the true value of what a multivitamin means to your bodybuilding and fitness goals. The protein, energy drinks, and all the others are great, but without a multi, you are not meeting your true physical fitness potential.

It doesn't matter whether you are male or female, young or old, bodybuilder, football player, or everyday gym goer. Your multi should be the first supplement you take every day. There are plenty of great multivitamins available, just do your research and make you own decisions. 

What are wholefoods?

Everyone left and right is talking about whole foods. “Eat a whole foods diet.” “Ditch the processed variety and go for the REAL whole foods!” “Do you shop at Whole Foods?”
Well, aside from that last bit, everyone is raving about whole foods. But what does that even mean? Let’s go over it, since I myself refer to whole foods quite a lot in my vlogs, social media, meal plans, and posts.

Exactly What You Think They Are

The name itself should give it away. Whole foods are whole foods. Meaning, they’re complete foods. Not meals, foods. But I get it- there’s a lot of room for interpretation when it comes to the name whole foods. So don’t trick yourself into believing something like a cracker is going to be a whole food (since it’s not).
A whole food can be found in nature. It is not made from a combination of ingredients or produced in a lab; it came from the earth. So think of things like fruits, vegetables, roots, and herbs. These are whole foods.

Here’s another tricky situation. Take a look at a product or supplement at the store. Many times, whole foods are used as extracts in order to flavour or provide a small amount of nutritional value to something. This could be a diet drink, meal replacement, or vitamin. Lemon extract, lavender extract, ginger extract, broccoli extract- while all of these are technically made from whole foods, the truth is that they’re not. The extracts had to be produced outside of nature, in a man-made setting. That’s not to say they’re bad; it’s way better than using sugars or artificial flavours. But they’re not the real deal. The extracts weren’t grown in the soil. And you don’t get all of the benefits that you normally would just be eating the whole food itself.

Take oranges for example.

The extract of an orange might provide some flavour or small amounts of nutrients, but it doesn’t compare to simply consuming the entire orange. If you ate the orange, you’d get a full spectrum of vitamins, minerals, antioxidants, fibre, prebiotics (a specific type of fibre that feeds the beneficial probiotic bacteria in our gut), and co-factors that aid in our body’s ability to properly absorb and utilize these nutrients. So to recap, the extract is just a speck of nutrition, whereas the whole food is an enormous amount. And the less processed a food is, the better. If anything, a whole food should never be processed in the first place!

Even animal foods are whole foods. They too exist from nature. I know this next part is going to unsettle some plant-based readers out there, but hear me out. Even if you exclude animal foods like beef, poultry, eggs, and fish, there’s no denying that they’re still complete foods compared to a heavily processed bottle of diet soda. But even animal foods are susceptible to manufacturing. A lot of deli meats and cheeses have undergone a process that removes a lot of their beneficial nutrients; most dairy foods today are pasteurized in order to destroy any bad bacteria that could infect the consumer. While this is a safety precaution, it still removes a ton of their nutrition. That’s why you’ll see Vitamin D and even calcium being added back to dairy foods to still make them “nutritious”.

Dairy itself is tricky ground- if you can tolerate it, great. As long as it works for you! But it’s also a bitter truth that a majority of the dairy out there today pales in comparison to its raw counterparts. And those deli meats I mentioned before aren’t any better. While more and more brands are waking up and offering just plain and simple meat with a bit of salt for flavour, most of the deli meat we’re familiar with is jam packed with extra ingredients like preservatives (nitrites and nitrates), table salt (devoid of minerals when compared to sea salt), and carrageenan.

Carrageenan is yet another riddle of the whole food world. While carrageenan is technically a real, whole food coming from red seaweed, it’s not the healthiest ingredient to consume. It’s used either as a thickener or stabilizer in foods like deli meats. The problem is, carageenan is also highly inflammatory. And this is no exaggeration: carageenan is used to induce inflammation in animal and cell studies. [2] It’s a controversial subject though, since many experts bounce back and forth between its safety and possible harm. Instead of participating in the debate however, pay attention to what got you here in the first place: the meat. Were you intending to buy and consume meat (and nothing more), or meat AND a controversial ingredient? The solution? Stick to the whole food. Cook your own meat, or find a cleaner source free of these added ingredients. That way, you’re eating a whole food.

On that note, the reason why sticking to whole foods is so effective for your health and fitness is because they take a lot of the guess work out of finding out which way of eating is right. Instead of getting lost over picking a “guilt free” brand of chips, just walk into the produce section and buy something that doesn’t come with an ingredient list. Swap out the fried, crunchy snack foods for a handful of nuts. Want something sweet? Why not have some seasonal fruit instead? They’ll give you a plethora of nutritious micronutrients, anti-aging and anti-inflammatory antioxidants (say that one five times fast!), and fiber to curb off hunger and feed those beneficial bacteria I mentioned before. If you want to up the stakes, think of it like an investment, both figuratively and literally.

From a health perspective, you’re investing in feeling AND looking good. Think younger-looking skin, a flatter stomach, easy digestion, and preventing disease.

And from a financial perspective, you’ll definitely be getting your money’s worth. Yes, snack foods are cheaper, but they do nothing more than satisfy your taste buds for a spin. You’re actually going to be spending more in the long run because these foods don’t provide any of the nutrition your body needs. It’s going to continue staying hungry because one, there’s no fiber to fill it up, two, because it’s not receiving any nutrients to function (after all, we’re hungry because we need REAL fuel in the form of those nutrients!), and three, because those types of processed foods were designed to manipulate your taste buds to want to eat and crave more of them. For some people, a small handful is not enough to satisfy them. They may want to eat the entire bag, or go out and search for other processed snacks and desserts. So when you think about it, you’re not saving any money.

The following quote by Lee Swanson says it best:
“If you think the pursuit of good health is expensive and time consuming, try illness.”

So what is a whole food again? Anything that is grown (or raised) in nature. Vegetables, fruits, nuts, seeds, and legumes. Beef, poultry, eggs, and fish, provided they aren’t heavily refined or processed with added ingredients like carageenan or preservatives. Stick to those, and you’ll be making enormous investments in your health and vitality.

Sources:

https://zuzkalight.com/uncategorized/what-are-whole-foods/
[1] http://help.applegate.com/customer/en/portal/articles/2200930-why-does-applegate-use-carrageenan-in-some-products-
[2] https://www.healthline.com/health/food-nutrition/carrageenan

Main methods of flexibility training

To increase or restore muscle ROM, it is necessary to overload the muscle with flexibility training. To improve joint ROM, it is necessary to lengthen the muscle and surrounding connective tissue in safe and effective ways.

Two main methods of flexibility training (static and dynamic) can be used, but all types of flexibility training will be more effective after a thorough warm-up, when the body temperature is elevated.

Static Stretching

This method of flexibility training involves taking a specific joint or set of joints through a ROM to a comfortable end point (at least 20 seconds), resting for approximately 20 seconds, and then repeating the stretch two to three times.

The goal of static stretching is to overcome the stretch reflex (the automatic tightening of a muscle when stretched, which relaxes after approximately 20 seconds) to coax a joint into a wider ROM. This is done by holding the stretch gently and not overstretching the muscle.

• Example: Sit on the floor with your legs in front of you and bend forward at the hips with your spine in a neutral position until you feel a slight tension in the hamstring group. This stretch requires relaxation of the hamstrings and will increase ROM at the hip joint. Keep in mind that if you also flex the spine, you will be including the ROM of the vertebral joints, which may decrease the effect on the hamstrings.

• Advantages: Static stretching can be used by virtually anyone; it is easily taught and usually very safe. Once learned, it can be performed in almost any environment without external assistance or equipment.

• Disadvantages: Static stretching will improve flexibility at a specific body position and only to a small degree outside of that position, limiting its effectiveness for athletes or those wanting to increase flexibility in multiple ROMs. It is best suited to noncompetitive clients or as a complement to other methods of flexibility training.

Dynamic Stretching

This method of flexibility training uses increasingly dynamic movements through the full ROM of a joint. Dynamic stretching develops active ROM through the process of reciprocal inhibition, where the agonist muscle is contracting while the antagonist or opposite muscle is carried through the lengthening process.

When performed correctly, dynamic stretching warms up the joints, maintains current flexibility, and reduces muscle tension. The exercise begins at a slow pace and gradually increases in speed and intensity. This method of stretching is best performed before exercise or activity that is movement based, like tennis or hiking.

• Example: While standing on one foot, flex the hip joint of the nonsupporting leg (knee extended, like a pendulum). This motion contracts the hip flexors (agonists) and requires inhibition or relaxation of the hamstring group (antagonists).

• Advantages: Dynamic ROM is extremely useful for athletes and those who are warming up for an activity that requires a wide ROM, especially when speed is involved. Dynamic and static stretches combined can prepare the joints for explosive movements more than either type alone.

Stretching

Common stretches for each major muscle group are a good starting point. Performing dynamic stretches prior to an exercise session in a warm-up, and static stretches after an exercise session in a cool-down. While other types of stretching exist, they are typically for therapeutic purposes and often outside of a personal trainer’s scope of practice.

Glutamine - How can it help?

You've heard of glutamine before and questioned if this was a supplement you should invest in. Learn more about the benefits of glutamine powder.

At some point or another, after spending some time getting your workouts and diet perfected, you're going to start thinking about what type of supplementary help might be beneficial for you to turn to.

The market is flooded with different supplements meant to increase strength, endurance, burn fat, enhance oxygen flow throughout the body, and just get you to your end goal faster.

Since we as a population tend to be rather impatient when it comes to seeing results for all of our effort, when something promises to get us to the end of the road in less time, we're interested.

You've likely heard of glutamine before and questioned if this was a supplement you should invest in. You only have so much money you can dedicate to supplements so you want to be sure that every cent you spend is working in your favor.

The Benefits Of Glutamine Powder

Glutamine And Immune System Capacity

Each and every time you go into the gym and perform a strenuous workout, your immune system is going to take a hit. This is especially the case if you are performing hard weight lifting workouts or HIIT Technofunc strength and cardio sessions since these are incredibly demanding on the body from both a muscular sense as well as from a central nervous system point of view.

Central Nervous System

The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively.

This collection of billions of neurons is arguably the most complex object known. The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human.

Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.

When the immune system is running at a lowered capacity, you will be at a much higher risk for infection and disease, which could eventually take you right away from your workouts altogether.

One study that was published in the Nutritional Journal looked at the influence of oral glutamine administration on long distance runners and rowers during the seven days following exercise compared to a non-exercising control group.

They noted that the subjects exercising showed plasma glutamine levels were decreased by 20%, white blood cells were increased, and there was a decrease in the numbers of lymphocytes. Those exercising individuals who took oral glutamine however showed a better ratio of T-helper/T-suppressor cells and also reported fewer infections as well.

From this study it is suggested that supplementing with glutamine after intense exhaustive exercise can enhance the ability of the immune system to deal with the stress of the workout

Glutamine And Post-Exercise Carbohydrate Uptake

The second thing that glutamine can help you out with is resynthesizing carbohydrates after your workout session. Immediately following weight lifting, the muscles will be depleted of their glycogen reserves, which is why taking in that post-workout meal as soon as possible is so incredibly important.

The faster you can replenish those stores, the faster you will recover from that workout, which means you'll be that much more prepared when you go into the gym for your next workout session.

Researchers from the Department of Anatomy and Physiology in the United Kingdom reported that when 8 grams of glutamine was added into a 330 ml glucose polymer solution and administered to subjects after exhaustive exercise, plasma glutamine concentration was increased and whole body nonoxidative glucose disposal was also enhanced by 25%.

So by adding a dose of glutamine to your post-workout drink, you can actually speed up the recovery process that takes place, which will not only make you feel better immediately following a workout but will increase your ability to build more muscle tissue over time.

Flexibility & Mobility Training

Flexibility is needed to perform everyday activities with ease. To get out of bed, to pick up kids, to do daily house duties and the list goes on, we NEED flexibility! Flexibility tends to deteriorate with age (naturally) , often due to a more sedentary lifestyle or the "middle age spread, mid life crisis that some refer to" . 

As we grow form tiny little tots, over time what we are doing is creatine body movement patterns and posture habits that can lead to reduced mobility of joints and compromised body positions. Staying active and stretching regularly as we grow older will help prevent the loss of mobility, which in turn gives us independence as we age! Not only does being flexible SIGNIFICANTLY reduce the change of experiencing occasional and chronic back pain, it seriously helps you lead an easier life in regards to moving freely! 

So what's the purpose of Flexibility training and why do we do it at Technofunc?

Firstly, I don't know about you, but the above information makes me cringe! I couldn't imaging getting older and feeling less and less in control because I didn't focus on an important part of my training as I was younger - stretching. You may not think you need it but there is SOOOOO many benefits other than being flexibile that mobility and flexibility training helps with which I will list later on! 

Having improved or aiming to improve your flexibility dhould be a major focus in your exercise regime because it impacts on your overall results more than you know! Improving this may enhance your performance in HIIT cardio and Strength sessions, as well as in daily life and sporting activitives. There is scientific evidence that the inciden of injury DECREASES when people include flexibility and mobility training into their routines as their enhanced ability to move unimpeded through a wider ROM (Range of Motion). When used correctly this type of training actually allows you to become more INTUNE with your body and can be used as a form of ACTIVE Rest that will help improve both mental and physical recovery! 

After pushing the body to work hard, your body needs that relaxation time to release the tension and rejuvenate the mind and body connection. The best time to do this is at the end of the workout or end of a week of intense training. 

So here are the MAJOR benfits of flexibility training: 

• Reduces stress in the exercising muscles and releases tension developed during the workout
• Assists with posture by balancing the tension placed across the joint of each muscle that cross it. Having proper posture minimizes stress and maximises strength of all joint movements
• Reduces the risk of injury during exercise and daily activities because muscles are more pliable
• Improves performance of everyday activities as well as performance in exercise and sport

Guidelines for flexibility training: 

• Don't overdo it: work within your limits
• Breathe comfortably. exhale as the muscle lengthens to assist in relaxation
• Perform flexibility exercises for each muscle group for total body improvements
• Work with warm muscles because they lengthen more easily with less discomfort. 
• Modify. You can alter the difficulty of a stretch by paying attention to it single joint versus multijoin movements
• Position of a stretch ( weather it involves balance) 

Its important to focus on stretching activities that serve 2 functions. Relaxation and Flexibility. This doesn't mean that the entire time has to be spent stretching. As we do in our mobility classes we make sure we are moving with the stretches, you have the mood lighting for a better relaxation and also the relaxing music to get you in your Zen Zone! 

Stay tuned for next weeks blog post where we uncover the important components of Flexibility training and the types of flexibility training with advantages and disadvantages of each! 

HIIT Benefits...

High Intensity Interval Training (HIIT) is defined as short, anaerobic bursts of exercise followed by a brief rest.  A typical session of HIIT usually takes about fifteen to twenty minutes.  Sound familiar?  As many of you already know, the HIIT philosophy is a big part of Technofunc. 

HIIT is now proven to be one of the most effective methods to get in shape and to improve athletic performance.  Some of you may have heard of HIIT, but may not know why we focus on it at Technofunc and why it’s one of the most beneficial and important ways to train and exercise.  Here are three reasons (out of so many more) why the Technofunc provides such great results:

Efficiency – HIIT is incredibly time-efficient, especially with our busy schedules.  Most of you know the Technofunc workouts are only 25-45 minutes long.  The intensity of HIIT demands such short workouts rather than long, often boring workouts that can take anywhere from one to two hours.  These longer, less intense workouts often yield poor results by comparison and are not nearly as efficient regarding time and energy output.    

Cardiovascular Benefits – HIIT workouts not only increase one’s aerobic capacity, it also increases one’s anaerobic capacity.  By comparison, jogging alone only increases one’s aerobic capacity, not one’s anaerobic capacity.  Interestingly enough, a recent study indicates a 14% increase in aerobic capacity from six weeks of HIIT whereas six weeks of jogging alone in the same study provided only a 9% increase in aerobic capacity.  More importantly, the same study showed virtually no improvement in one’s anaerobic capacity from jogging alone, while HIIT provided an incredible 28% improvement in one’s anaerobic capacity.

Burning Fat and Building Muscle – HIIT workouts blast your metabolism and actually burn more fat and calories compared to steady-state aerobic activity such as running or cycling.  In fact, HIIT continues to burn fat even after working out. According the Journal of Applied Physiology, women demonstrated a 30% increase in fat oxidation (a key indicator in fat loss) after performing seven HIIT workouts over a two-week period.  HIIT also triggers human growth hormone (HGH), a key component for building muscle.