by admin | Jan 7, 2022 | Stretching, Fitness
The Cortisol Problem low cortisol symptoms | Part 1 – Stress & Genes
Every day, we are all subjected to stress, and if we don’t learn to handle it, we can quickly reach a point of general discomfort and burnout.
It is common knowledge that stress weakens the body and puts you at risk for certain diseases. There are several different kinds of stress, and each one has a different degree of difficulty in coping with it.
Surely, everyone responds differently to the various stressors in our daily lives, but the end result is the same for everyone: Nervousness, anxiety, and overall discomfort. All of these things contribute to worsened social dynamics/soft skills, and lower working efficiency.
Let’s look at the most critical aspects of stress, how it functions, why it puts our wellbeing at risk in some situations, and what genes are linked to stress.
What Is Stress?
Any change that induces physical, mental, or physiological tension is generally referred to as “stress”.
When the present situation exceeds our ability to handle it, we become stressed. Now, stress is often perceived to be that everyday tension we all feel, but the thing is, this type of stress can actually be categorized as “constructive stress”. As a matter of fact, we need stress in order to perform at our best, BUT…
The issue arises when the stress becomes excessive. This may be the product of a heavy emotional load, a significant loss, or a series of mild, consecutive headaches that we are unable to recover from because they occur much too often. When we reach our physiological optimum, optimal stress leads to optimal efficiency. After that, the stress grows, and our efficiency decreases proportionally.
The worst thing about this is that we can consciously intensify the stress levels and most people actually do that. For instance, this can happen if we invest our negative thoughts and worries in the stress factors. “I’m not good enough”, “I look silly doing this and that” or “This is not going to end up well for me” are common thoughts.
The psychological mechanisms that occur inside of us begin to work against us, and we begin to experience the well-known stress symptoms as and end result. However, this is just one part of the picture, as there are other factors, such as – Genetics!
The Genetic Response
Before we talk about ways to deal with stress and anxiety, it is important to point out that perception and tolerance to stress are also linked to your genes!
The catechol-O-methyltransferase gene, or COMT for short, is one of the genetic factors that influences stress tolerance.
This enzyme is in charge of degrading catecholamines including dopamine, epinephrine, and norepinephrine, which is quite a difficult job. Dopamine is a neurotransmitter that carries various signals between nerve cells, and it plays a role in the transmission of pain/stress signals across the body. So, effectively, this enzyme may be one of the determining factors of how we perceive pain and stress.
Too much or too little Dopamine can impair cognitive function, so we need to find that sweet spot. Dopamine levels increase when we are stressed, as we all know. Because of this, if you generate more dopamine, you can perform poorly under stress.
Of course, if you generate less dopamine, you would do better since your dopamine levels are close to optimal, but then again, too little wouldn’t be good either.
When it comes to COMT, gender is just another deciding factor.
Now, this is mainly because estrogen suppresses the COMT enzyme, meaning that the activity of this enzyme in the prefrontal cortex in females is significantly lower than in males.
What this means is that females, by default, are closer to optimal dopamine levels, as opposed to males
So, while there are many variables that affect our ability to cope with pain and stress, at the end of the day, it’s all about how you RESPOND to your perception of stress, which will determine your outcome.
Does this then mean that the stress response is not all automatic and can be controlled and regulated?
ABSOLUTELY!
In part 2 of this article series, we’re going to give you our BEST actionable tips to manage stress.
Stay tuned!
by admin | Jan 7, 2022 | Fitness
Know Your Anatomy | Abs VS Core
Getting six pack abs is perhaps one of the most common goals that trainees are looking after.
However, the six-pack is just one of the components of your abdominal musculature so it is a good idea to learn how to differentiate between the six-pack and the core.
In knowing the differences between the two, you will be able to create a much stronger core, overall.
This article is dedicated specifically to explaining the differences between the two, so let’s get to it!
The 6-Pack
It is a fact that a well-chiseled set of abs can make or break your physique, as it makes up a large portion of the front side of your torso.
The six-pack is technically 1 single muscle, called the “Rectus abdominis” and its main function is to move the body between the ribcage and the pelvis.
This muscle is targeted when you do exercises that make you curl your torso, or lift your legs/knees up.
Now, oppositely, the CORE is a group of muscles and as a matter of fact, the rectus abdominis is a part of your core.
Certainly, because of the fact that the core is a bunch of different muscle groups, it has plenty of important functions, including but not limited to:
- Maintaining organ position
- Spinal support
- Stabilization
- Breathing assistance
- Balance
What Is The Core Made Of?
Alright so now you learned the basic difference between the six-pack and the core – The six-pack is a part of the core, which serves a variety of different functions.
So now you know the difference: The abs are a single muscle group, while the core is a set of muscles that includes the abs.
The abs, obliques, mid and lower back, and glutes are the main core muscles.
Try to feel your core engaging the next time you do a gym exercise like cable triceps pushdowns.
When it does, it is stabilizing the movement and helping you to remain in a static, upright position.
Unlike the abs, which serve only one function, the core is much more versatile.
To say the least, the core contains muscles that are deep and, for most trainees, unknown or ignored.
They are ignored often, because most people just focus on the superficial abdominal musculature (the six-pack).
And though the six-pack looks cool, you must not ignore the other components of your core musculature, as they will help you perform better overall.
Athletes who focus on the heart are much more stable and healthy during dynamic physical activity than those who only exercise their “six-pack.”
Furthermore, having a solid core is a great way to avoid certain injuries that are due to underdeveloped core musculature.
How To Train Your Core
This article was written for the sole purpose of instilling in you the belief that your mid-section is much more than a good-looking six-pack.
The six-pack is just one of the components of your core musculature, meaning that you should focus on that… And more!
Besides training the six-pack, you should also target the lower back, obliques, glutes and inner abdominal muscles.
In doing so, you will not only develop a good-looking set of abs, but also a functional core that will help you with every other exercise, as well as your overall athletic performance.
Top 5 Abs & Core Exercises
Now here are our best picks for exercises which you can use to target the six-pack and the core.
You can include this in your regular training routine, but make sure that you are not doing them the day before heavy compound movements like squats and deadlifts, as this may compromise your performance and stability on those exercises.
#1 Floor crunch
The crunch is the most famous abs exercise and even though many people dismiss it, it can be a viable tool for six-pack development.
One of the best variations is the floor crunch, during which you only flex the abs, without getting your torso completely off of the ground.
This allows for a strong, prominent contraction, which will inevitably bring better development of your abs.
#2 Hanging Leg Raises
The hanging leg raise is another great abs and core exercise, which can help you strengthen your six-pack and other stabilizing muscle groups.
The tricky thing with this exercise is getting into a rhythm, without swinging the torso out of control.
This is only possible with a greater activation of the stabilizing core muscles, making it an overall perfect core exercise.
If this exercise is too hard for you, you can do a hanging knee raise, where instead of lifting your legs straight, you only lift the knees up towards the chest.
#3 Twisted Hanging Leg Raises
As we mentioned, the six-pack is just a part of your core and on its sides, you can find the obliques.
A well-developed set of obliques gives a complete look of the midsection and one of the best exercises to target them is the twisted hanging leg raise.
This is essentially the same as a hanging leg raise… But with a twist!
By twisting the legs to the side during the raise, you allow for good oblique activation, making it a perfect exercise to get totally chiseled obliques!
#4 Plank
So far, all 3 exercises are dynamically involving, meaning that there is a phase of contraction and then relaxation.
Truth is however, that the core and the abs not only provide for dynamic strength, but also static such.
If done right, the plank can be a great tool to develop static strength, which in turn will help you not only have better-looking abs, but also, a more stabilized and balanced core overall.
#5 Stomach Vacuum
Usually, most people train abs because they want a better-looking midsection and waist.
Well, though it is not a very common exercise, the stomach vacuum is a thing you can do to make your waist smaller and tighter.
Besides that, it also engages the inner abs musculature, making it a perfect exercise for overall stability and abdominal control.
The exercise is simple – Take a deep breath, exhale slowly while flexing the abs, then suck your stomach in and straighten the torso.
Once you do that, you can either hold the vacuum statically or play around with the abdominal muscles and flex them.
This exercise is best done on an empty stomach and you should get into it gradually, because if you are not used to this type of flexion, you might trigger your gag reflex.
Conclusion
Your core is much more than just your six-pack, meaning that you are better off doing more than just crunches.
Think of your core as the foundation of your body, which helps during most movements and especially more dynamic, athletic types of activity.
Diversify from the thousands of crunches and include exercises like side twists, leg raises, hyperextensions for the lower back and even stomach vacuums!
Do all this and you will improve your core much more than you thought possible!
Don’t limit yourself.
by admin | Jan 7, 2022 | Fitness
If you’re trying to lose fat, you have to imminently make a change to your lifestyle, by manipulating your nutrition and activity levels.
However, though fat loss sounds simple, there are many important considerations to take into account when you are going through that period.
One of those is namely the approach to training while losing fat, as it can make or break your process.
In this article, we’ll go through every important detail regarding fat-loss training.
Without further ado, let’s get to it!
The Deficit
One of the underlying principles of fat loss, is the so-called “caloric deficit” which implies consuming less calories than your body requires to maintain its weight and physiological processes.
In doing so, you allow the body to burn more fat than it stores, thus tapping into your fat reserves and burning them off.
Though a caloric deficit is good for fat loss, it inevitably leads to loss of lean body mass (LBM), along with your fat loss.
Your goal while losing fat, is to reduce the losses of lean body mass, in order to retain health, energy and metabolic rate.
Before you get into training during the weight loss phase, make sure you have the following in check:
- Moderate caloric deficit of 400-500 calories
- Sufficient protein of ~1g per lb of body weight
- Good amounts of fat – 0.35-0.45g per lb of body weight
- Sufficient amounts of carbohydrates (remaining calories after calculating protein and fats)
Once you have these in check, you are halfway there on your goal of preserving LBM.
How Training Can Help You
Besides proper nutrition, training is another thing that can help you retain your muscle mass and keep your metabolic rate up.
Though a caloric deficit is the only MANDATORY thing for weight loss, it is highly recommended that you do your workout sessions as well.
In doing so, you will stimulate the muscle protein synthesis inside of the muscle cells and thus, create stimulus for greater retention of lean body mass (including muscle mass).
This is mainly relevant for resistance training, which can also be combined with cardio training.
Important Training Considerations
Before you get into the gym and go all in on your workouts however, you have to factor in a couple of things.
Otherwise, you risk poor recovery and chronic exhaustion.
Here are our best fat loss training tips:
- Lower the intensity (Slightly)
Due to the fact you are in a deficit of energy, you inevitably have to train at a different level of intensity.
Because intensity is demanding by nature, you have to make sure that you aren’t reaching failure far too often.
It is recommended that you work with heavy weights, but not too heavy.
Remember to always leave 1-3 repetitions in reserve, as this is what will allow you to recover well, though you are in a caloric deficit.
- Do More isolated movements
Though heavy, compound movements must be at the core of your fat loss workouts, you can also include more isolated movements.
These exercises emphasize on one specific muscle group and improve the shape and details of the muscle itself.
Looking for aesthetically pleasing muscle separations? Don’t forget your isolations!
Besides helping you retain muscle mass, training is supposed to bring out the fine details of your musculature during the weight loss phase.
This can be done not only through isolated exercises, but also… Flexing!
That’s right – Just flexing your muscles and holding that peak flexion, can help you further chisel your biological sculpture!
On top of that, practicing posing can greatly help with your presentation and how you feel on your own skin.
Flexing in front of the mirror looks stupid? Not anymore, it has benefits!
Conclusion
During a period of weight loss, you lose both fat tissue and lean body mass, which is every other tissue in the body except fat.
Your goal is to not only lose fat, but to also retain as much of that LBM as possible.
To do so, you must ensure that your caloric deficit is moderate and supported by solid amounts of protein, fats and carbohydrates.
After having checked those important points, you must engage in regular resistance training, which is exercised at moderately high intensity levels, without reaching failure.
In doing all of this, you will set yourself up for the healthiest, leanest and happiest version of you!
So, what is there to lose? Go crush your goals!
by admin | Jan 7, 2022 | Fitness
Back pain is one of those things that can impact a large part of your life, especially if you lead a more active lifestyle.
Without a doubt, this common problem is one of the most frustrating problems you may have.
Nevertheless, there are things you can do to prevent back pain, most of which are related to certain movement patterns and positions of the body.
In this article, we’ll give you insight on how to prevent and deal with back pain, so without further ado, let’s get to it!
Keep It Straight…
Unless you want to be The Hunchback of Notre Dame, keeping a good body position (especially during weight training) is essential to preventing and dealing with back pains
Why? Well, because the majority of back injuries are due to a poor, unfavorable body position under significant tension.
Lifting heavy things during everyday activities, or simply being in a bad position for a long time, can progressively damage your spine’s vertebrae.
To further help you understand this, consider the following example.
You went to the grocery to get some water and are going to load your trunk with large water tubs.
Instead of bending over and lifting the bottles up with a curved back, you hoist them up with a neutral spine.
How? Well, begin by bending over with a straight back and dipping your hips down, instead of rounding your spinal column.
Then, use your whole body to lift up the tubs and avoid unfavorable positions of the spine.
Think of it as a squat!
Tips To Prevent Back Pain
Though back pain can be excruciating, there are things you can do to prevent and/or deal with it, if it is already present.
Check out our tips below!
Walk It Off!
Non-strenuous aerobic exercise, such as walking, has been shown to relieve low back pain.
It’s simple, free and easy to incorporate into your daily routine, plus, you can practically do it during any time, in combination with daily chores.
Walk to work instead of taking the bus, go to the store or simply walk your dog!
Walking helps strengthen the muscles that keep the body upright and improves the stability of the spine.
Though it’s the most common human activity, walking is a powerful back pain-relieving exercise!
Stretch
The back was made to move, so restricting movement can make the pain worse!
Try some simple back stretches to relieve back pain and improve movement.
Remember to move slowly, never force your body to stretch painfully, and use a flat, stable surface on which to stretch.
Swim
Swimming can be a great exercise to help relieve back pain because it puts virtually no pressure on your spine and back, as water supports your entire body.
These are the so-called “low-impact” cardio activities, which don’t put stress on your joints and engage the majority of your muscle groups.
However, it is important to sport the correct swimming technique, as certain movements can strain the back and neck and actually make it worse!
Remember, It’s Not Just The Back
In many instances, back pain is simply the result of weakness elsewhere in your body!
As a matter of fact, your back works with many other muscles to keep your body straight and stable.
That group of muscles is referred to as the “core” and its made up of, but not only:
- Abdominal muscles
- Lower back muscles
- Obliques
- Pelvic floor muscles
- Diaphragm
For this reason, developing your core muscles is of prime importance for back health!
Here are our top 5 exercises to help you strengthen your core:
- Hanging leg raises
- Stomach Vacuums
- Lower back hyperextensions
- Side to side hanging knee raises
- Hip thrusts
Including these 5 exercises and adding some resistance to them, will help you strengthen your core all around and thus, take tension off of your back and make it less likely for injury to occur.
Conclusion
Back pain is a common thing for many people, which in most cases is caused by poor body posture during daily and training activities.
If however you maintain good posture and have good exercise form, but back pain still persists, it is best to consult with your doctor/physical therapist.
Remember that back pain must not be taken as a joke – A single wrong movement can lead to excruciating, continuous pain!
This is the exact reason why you should resort to consulting with a medical professional, in case your back pain is significant.
by admin | Jan 7, 2022 | Fitness
Age Is NOT A Terminal Sentence
If you’ve ever tried to talk your dad into going to the gym with you, it is likely that the response was something along the lines of “I’m too old to do any physical activity”.
Well, people of previous generations have grown with the belief that age is a terminal sentence that inevitably deprives you of the ability to do anything body-care related.
And while this is relevant and valid for individuals who believe it is so, it is not really the ultimate truth that no one can escape.
Let’s Face The Facts…
If you are of an older age and don’t have any severe physical/health issues, here are some facts for you:
- You can still exercise
- You can still eat well
- You can still treat your body right
In most cases, refusing to do those is simply the end result of giving up, or in other words, it is your mind that thinks age is stopping you.
Self-Care In The Older Years
It is true that there are certain physiological and mental changes that occur as we age, but one thing still remains true – You can CHOOSE to take actions and adopt health-nourishing habits.
Here are our best tips for adults who are looking to improve their lifestyle and habits:
#1 Exercise!
It appears that the older we get, the more muscle mass we lose and the less active we become.
NEvertheless, engaging in low & high-intensity physical exercise, is one of the best anti-aging therapies you can have during your older years!
Exercise and especially resistance training can help you maintain your muscle mass over the years, leading to significant improvements in metabolism & how you look visually.
Since the body is more prone to injuries during the older years however, it is a good idea to mix low and high intensity training and avoid overexertion.
Think of it this way – What can you do for your body in the next 10 years, given that you are 55 years old now? 10 years is a lot of time and it will certainly yield results if you put in the work!
#2 Eat well
As the older age steps in, people become more likely to ditch their body-care habits altogether.
Whether you are 20 or 55 however, one thing remains true – Your body needs certain essential nutrients, in order to sustain healthy functioning of all bodily components and systems.
For this reason, it is a good idea too be mindful of your nutrition, even at an older age.
Include quality animal products, fish, fruits, vegetables in your daily nutrition plan and try to eat the least amount of junk food possible.
Quality whole foods will keep you satiated and will in turn make it much less likely for you to overeat and gain excessive weight.
What does this mean? Better health and body composition even in your older years!
#3 Manage Stress
Oftentimes, people are rendered incapable of giving their bodies what they need not just by age, but by the progressively growing stress factors over time.
Stress management is an important aspect of body/self-care and your anti-aging habits.
How do you do that?
Well, there are many self-help books, but it mostly comes down to one very important realization…
That is namely the fact that most stress responses are AUTOMATIC – You don’t choose to be stressed, stress takes over you.
This is the EXACT moment when you have to think outside of the box and ask yourself questions like:
“Is this worth my time and health?”
“Is there an adequate way of dealing with this without feeling stressed?”
“Is this going to matter in 5 years?”
“Why does this have to make me feel this way?”
All of these questions can lead to certain behavioral models that will guide you to the right decision in the situation and therefore, reduce stress.
Remember, internal self-regulation is important!
Conclusion
Contrary to popular belief, your older age is not a terminal sentence that you can’t escape.
Even more so, the fact that certain changes happen in the body during your older years, should push you to become more aware of your habits and improve them, in order to nourish your body.
Remember that as long as you are alive, you have the opportunity to take powerful decisions and choose actions and habits that will ultimately improve your quality of life.
Stay active, eat well, rest enough and manage your stress and you will be surprised how fit you can look during your older years!
by admin | Nov 22, 2021 | Fitness
INTRODUCING TUI NA MASSAGE
With so many different types of massage accessible nowadays, it’s easy to become confused about which one is which and what they’re all helpful for.
The great news is that Tui Na massage, like most other forms of massage, works by rubbing, kneading, or applying pressure to your muscles to achieve a therapeutic result. Tui Na differs however from other forms of massage in that it is based on Traditional Chinese Medicine (TCM). Therefore its method is slightly different.
As a TCM modality, Tui Na is said to have originated in ancient China some 5,000 years ago. Today, it is regarded as a primary kind of medical therapy in China and the foundation for other therapies that exist in Western society, such as shiatsu and acupressure. It is very commonly used by acupuncturists as well. It is very similar in the way that acupuncture targets specific acupoints, but practitioners use fingers instead of needles to apply pressure to stimulate points.
TCM views your body as a whole, not as discrete parts operating independently, but as a continuous organism that is inextricably linked not just to itself but also to the cosmos and all that exists within the universe. It is truly holistic.
A Tui Na massage focuses on your body’s same muscles and regions as conventional massages, but you can see how the holistic approach immediately distinguishes the therapy.
Furthermore, TCM is characterised in part by meridians (energy and nutrition channels) and theories such as the Theory of Five Elements, which aid in determining your specific diagnosis for treatment reasons. All of this is taken into account during this specific massage.
Suppose you experience discomfort in your neck and shoulders. In that case, one meridian that is likely to be damaged is your ‘Gall Bladder’ meridian (‘Gall Bladder’ is noted here to differentiate from the scientific description of the organ itself). Knowing the TCM meridians will alert your Tui Na practitioner that a few points on your feet or lower legs may also benefit the therapy.
Also, if your practitioner is familiar with the Theory of Five Elements, he or she may advise you to utilise a point or two on your wrist and hand. Other forms of massage would not necessarily address the same spots or utilise the same logic.
Tui Na massage is not inherently superior to other massage techniques; it is just applied differently. TCM massage is frequently utilised as an adjuvant to acupuncture, cupping therapy, Qi Gong, and/or herbal medicine in Western civilisation. Therefore your Registered TCM Practitioner may incorporate some Tui Na in your treatment. Be careful to locate a trained therapist who is educated about the various TCM techniques. As with everything, Tui Na can be carried out incorrectly and it is important to experience it with a trained professional to remain safe and reap the correct benefits.
SO why not try it out, I am sure you are going to love it
This post is for informational, educational and entertainment purposes only and does not replace therapy, treatments or advice from a registered or licensed medical doctor.
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