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High Glycemic Index (GI) foods - white rice, pasta, and potatoes
Diet & Nutrition

Understanding Glycemic Index (GI) and Glycemic Load (GL)

Glycemic Index (GI) and Glycemic Load (GL) help us understand how specific foods we eat impact our blood sugar (or glucose) levels. This in turn has a direct impact on the energy levels you have (or lack), and how quickly excess energy is stored as body fat. Of the three macronutrient types (protein, fat, and carbohydrates), carbs are the primary energy source the body prefers. When you consume foods containing carbs (sugars and starches) these are broken down into glucose by your digestive system. The glucose then enters your bloodstream, and is transported elsewhere in your body to be used for energy, or to be stored for later use in the liver and skeletal muscle as glycogen. What is the [Read more …]

High Blood Pressure, or Hypertension, is a long term medical condition in which the blood pressure in the arteries is persistently elevated.

High Blood Pressure – What You Need to Know

Aging & Health

High Blood Pressure or Hypertension – What You Need to Know High Blood Pressure, or Hypertension, is a long-term medical condition in which the blood pressure in the arteries is persistently elevated. Blood pressure is described by two different measurements – the systolic and diastolic pressures – which are the maximum and minimum pressures. Systolic is how much pressure your blood is exerting against your artery walls when the heart beats. Diastolic indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats. The units of measurement are typically millimeters of mercury, abbreviated as mmHg or mm Hg. High Blood Pressure is sometimes called the “silent killer” – because there can initially [Read more …]

Fitness bike

Tabata – Intensity and Fat-Burning

Exercise

What is the Tabata technique? Tabata is a high intensity training method for conditioning and fat-burning. Start the clock or timer Perform the chosen exercise with as much intensity as possible, and as fast as good form permits for 20 seconds. Rest for 10 seconds. Repeat for 8 work and rest cycles (a total of 4 minutes.) Optional: Collapse on the floor at the conclusion of what is likely the 4 hardest minutes of your week! How do I use the Tabata method? Using the Tabata technique is simple – all you really need are an exercise and some sort of timing device, like a clock or a smartphone. The best timing device will have a digital display, and ideally [Read more …]

Rogue Echo Colored Bumper Plate for an Olympic Weightlifting Barbell

Starting Your Own Garage Gym – the Olympic Weight Plates

Equipment

Starting Your Own Garage Gym – The Olympic Weight Plates In this article, we’ll continue the discussion about starting your own garage gym. If you’ve been following along, you’ve picked out a power rack that will let you safely pre-position and lift heavily loaded barbells for the essential, basic, strength training movements, and you’ve zeroed in on an Olympic weightlifting barbell that will meet the needs of your preferred training style, such as CrossFit, that requires a mix of the classic strength exercises as well as Olympic lifts. But a barbell with no Olympic weight plates isn’t a challenge for very long. In this article, we’ll discuss the Olympic style weight plates you need. Garage or Home Gym – The [Read more …]

Tape Measure

Waist Size – Why It Matters

Diet & Nutrition

Waist Size is a Key Indicator Of Health and Risk of Serious Illness Waist Circumference (or distance around the waist) is an important indicator of an individual’s amount of abdominal obesity, which is fat held around the stomach. Excess abdominal fat, resulting in waist sizes greater than 35 inches for women or 40 inches for men, is strongly associated with an increased risk of type 2 diabetes, cardiovascular disease, and death. To measure waist size: Place a tape measure around your body at the top of your hipbone (normally at the level of your belly button.) Ensure the tape measure is level (horizontal around the waist), and snug, but should not be compressing the skin. Do not hold your breath [Read more …]

Eggs are an excellent source of protein

Additional Protein Enhances Strength and Muscle Mass With Resistance Training

Diet & Nutrition

A study recently published in the British Journal of Sports Medicine concludes that protein supplementation is beneficial for those who partake in resistance training – for both increased strength and muscle mass. Individuals who took part in prolonged bouts of resistance training and who took in above average amounts of protein obtained the best results. Consuming extra protein to support strength training has been recommended by many for years, of course, but this study (which is a meta-analysis based on many other studies) further reinforces the point with scientific evidence. Perhaps most interesting is the conclusion that total dietary protein intake beyond 1.6g/kg/day does not show additional benefits. This is considerably lower than some trainers recommend. For a 200 pound [Read more …]