Categorized as: Informative

Get up, Stand up, Move!

By: Coach Kirk
Everyone knows that sitting isn’t the best for you. In fact, it’s one of the worst things for you since we do it so much in our modern life. So what makes sitting so awful?!
Here are a few reasons:
  1. Weak glutes, hamstrings, and adductors. When you sit in a chair, the only muscles that really work are your quads, and of course, that’s just when you are descending and ascending from the chair.
  2. Increased weight gain. Your metabolism grinds to a halt when you sit meaning you are hardly burning any calories
  3. Tight hips, hamstrings, back, and neck muscles. Let’s be real, the majority of us when we sit have terrible posture. That’s enough to destroy our mobility throughout our spine. The immobility of our legs in an awful 90-degree position at both the hip and the knee is about as unnatural as it gets for our bodies.
  4. There are many more detriments of sitting such as: anxiety, depression, cancer, heart disease, diabetes, varicose veins, and deep vein thrombosis.
So what can you do if your job requires you to sit all the time???
I have a few ideas:
  1. Stand up and walk as often as possible. Try not to go more than 30 minutes of sitting at any time. 
  2. Adjust your position. You can kneel or stand at your desk. Sit on your knees on top of your chair like here. You might have to rotate the chair so your feet can rest off the edge of the chair. 
  3. Mobilize when you have off-time. Grab a foam roller and roll out when you can between appointments or every 30 minutes. 
  4. SQUAT! Squats will help activate the muscles that have been shut off due to sitting in a chair. Do lots of squats and rest at the bottom of your squat when you can!
There are more options out there like standing desks and chairs that allow you to kneel. Those are great but they don’t come cheap. Nothing can ever make up for getting up, standing up, and actually moving.

I’m really sore! What can I do to be less sore?!

Most of you are sore. Really sore. You had a 2-3 week hiatus from hard vigorous exercise, myself included. So what do you do? Keep working out to the limit to flush it out? Do you take a week off and start all over again? I’ll share my go-to methods to recovering when you’re really sore.

1. Sleep and Eat!
Sleep is the MOST important thing in regards to recovering from exercise. Please don’t skip it! Sleep your soreness away. Also, you need to eat. Make sure you’re getting good protein sources to help your muscles recover. Omega 3 fatty acids in your diet should also help reduce inflammation.

2. Stretch and Mobilize
If you have a sore muscle group, stretching can help stimulate blood flow to the area supplying the damaged (Sore) muscles with nutrients. The same goes for foam rolling. In one STUDY foam rolling improved post-workout soreness dramatically. 

Moderate intensity movements help reduce soreness as well. If you’re super duper sore, please don’t push your limits. If you do, you are sabotaging your recovery. The best type of movement is light to a moderate intensity which increases blood flow and helps flush the waste toxins from the muscles to be cleaned by the kidneys.

4. Hot Shower

This helps with soreness by softening the connective tissue. This is called the “thixotropic effect” and similar to softening plastic with heat. 


Its Prepping Time!

By Coach Miles

Picture this, it’s Sunday evening, and you have no plans, what can you do with your free time? Game of Thrones is over, and Walking Dead hasn’t started yet. So, what could you do? Oh, I got it! You can meal prep for the upcoming week. If you’ve never meal prepped before then, you’re in luck s today is the day where you’ll receive a crash course on meal prepping and its advantages.

Meal prepping is quite simple. All you do is prepare your meals 3-7 days out in advance. You can either cook them, package them, freeze them or do whatever you want to do to make your life easier when it comes time to eat a meal. Spending those 10-15 minutes each day before each meal trying to figure out your calories, or macros and what foods you can and can’t eat can stack up to a lot of wasted time and energy.

Here are some benefits of meal prepping:

  1. Saves Time – You can save time by creating, cooking, or even packaging your foods for the upcoming week all at once. Or you can just do it every single time over and over again multiple times a day for every day and waste your time.
  2. Saves Money – By buying in bulk and either planning or selecting a particular type of food to consume during the week can save you a lot of money. You could easily buy a six pack of chicken breast that you can put on the grill and have one for each day. Or you can spend more money by buying six different types of meat. To avoid any boredom of the chicken, you can just place different seasoning and serve it with mixed vegetables or sides for each day. 
  3. Helps Avoid Cravings – It’s in the middle of the afternoon, and you are hungry. But, you woke up late and didn’t have time to make your lunch. Now you’re staring at the McDonald’s across the street salivating. You could have avoided this scenario if you simply meal prepped earlier in the week. If you did meal prep, you would be enjoying a healthy and delicious meal instead of hating your self after that Big Mac.
  4. Helps you stay on Track – Meal prepping will allow you the time to sit down and figure out all of your macros and calories all at once for each meal. Once you’ve cooked and packaged everything you know have that sense of comfort knowing when you wake up the next morning you have your pre planned meals awaiting you. And even better those meals all contain the right amount of macros and calories for you to achieve your weight loss. 

Meal Prepping has been practiced and is still being practiced by most if not all serious athletes, bodybuilders, CrossFiters, and gym goers alike. It’s about time you jumped aboard and saved some money and made your life much easier.