Get the most out of your training by taking vitamin D. There’s a wealth of evidence that optimal vitamin D levels are linked with better athletic performance, and now that we’re going into shorter days... read more Avoid “Dirty Electricity”: to Improve Insulin Sensitivity and Prevent Diabetes Create an electromagnetically clean environment and improve insulin health. There’s evidence that “dirty electricity” causes insulin resistance and high blood sugar, and has other serious health effects...read more Take Omega-3 Fish Oil To Decrease Depression and Prevent Alzheimer’s Take an omega-3 fish oil supplement to decrease depression and prevent the cognitive decline that comes with early onset dementia and Alzheimer’s disease. A new study provides more evidence that the omega-3... read more Use Short Sprints Best For Anaerobic-Sport Training, Long Sprints For Best GH Response Use short sprint training as the primary protocol for better anaerobic sport performance. Vary the conditioning protocol to include longer sprints for the best growth hormone (GH) response and to prevent...read more Be Wary With Prescription Drugs: Opt for Older Drugs With Patient-Proven Outcomes Use extreme caution when choosing to take prescription drugs because FDA approval of a drug doesn’t mean it has proven clinical benefits for patients, nor does it mean that all serious side effects are...read more Double Vitamin D Intake and Live Longer: Vitamin D Supplement is Effortless Way to Prevent Disease Take Vitamin D, live longer, and prevent a host of debilitating diseases. The wonders of vitamin D are well known by the Poliquin readership, and a new research review published in the European Journal...read more Prevent Knee Pain or Injury with Single Leg Training Perform single leg training to strengthen muscles around the hip and knee and prevent knee pain or injury. Whether you suffer from occasional or chronic knee pain or are a competitive athlete who needs...read more Maximize Hypertrophy: Drop Sets, Forced Reps, and Heavy Negatives Use specialized training techniques including drop sets, forced reps, and heavy eccentric negatives to get the greatest hypertrophic response. Advanced trainees and competitive athletes alike will benefit...read more Poliquin's Top 10 Carb Intake Rules for Optimal Body Composition Optimal body composition with a low-carb, high-protein diet is not just about eating a limited amount of carbs and upping your protein intake. Rather, a lean, strong physique is best achieved by eating...read more |
Keeping a Food Journal Food Journaling is scientifically proven to help you lose twice the weight compared to those who are not. Changes in your current diet can be a challenge and journaling is a positive way to start improving or creating better eating habits. Food journals allow you to accurately visualize how many and the type of calories consumed on a daily basis. Reflecting on your food intake for the day supports better food choices and aids in improving future ones.. They can also act as a deterrent of unfavorable eating due to physically recording and reviewing your days consumption. Having a family member or friend review your journal will reinforce this. In addition, they can highlight behaviors contributing to energy inconsistencies and binge eating. Your records can show immediately why your energy is low or why you become ravenous at certain times of the day. Having track records and the ability to recognize positive changes will provide a great sense of accomplishment.
Scheduling is an imperative time management tool and is another way to guarantee your personal success. Time management applies beyond weight loss and performance goals. it can be applied to improve financial income, personal time, to most importantly; family time. Scheduling is the process by which you plan your use of time. By scheduling effectively, you can reduce stress and cortisol output (stress hormone) and maximize the effectiveness of your day. Pre-schedule your workout days and times to ensure the follow through of your workouts and personal success! Planning ahead reinforces your commitment and displays powerful intention. A basic pen and paper schedule or using modern day conveniences such as a laptop make it easy for time management. Ultimately, creating a schedule will help structure new healthy habits and create the consistency needed to reach your goals. Fail to plan, Plan to fail:
∙ The liver is responsible for fat metabolism. When dehydration occurs the kidneys do not function properly and the extra stress is put on the liver. This added stress slows fat metabolism. Being in a constant state of dehydration can cripple fat loss. ∙ A well hydrated body has higher levels of oxygen in the bloodstream, translating into the ability to burn more fat. ∙ Water alleviates fluid retention and will contribute to a less "puffy" appearance. ∙ Water helps with muscle function and tone. Inadequate functionality of your muscles and will adversely effect your exercise performance. ∙ Water helps lubricate your joints. This can possibly be a way to help with current joint pain and to be proactive for future joint health. Common Symptoms of Dehydration ∙ Thirst ∙ Dry Mouth ∙ Less Frequent Urination ∙ Dark Color Urine ∙ Dry Skin ∙ Dizziness ∙ Increase in Heart Rate ∙ Increase in Breathing
The Anarem Report revealed that out of 21,500 individuals, "not a single individual consumed 100% of the 10 most needed nutrients..." 1. Omega-3 fatty acids The above information is alarming! 100% of the people in this study are deficient in imperative micronutrients. Weight loss, sleep, and performance are only a few of the important body functions impaired due to these deficiencies. With adherence to todays busy lifestyle of families, work, and other personal responsibilities; eating optimally becomes challenging. Also, nutritional balance is impossible to achieve when calorie restriction is present especially to promote weight loss. The lack of preparation of meals and the reliance of nutritionally void convenience foods can present another challenge to meet nutritional adequacy. Nothing can replace the nutritional level that can be achieved through a well balanced whole food diet, but a multivitamin and supplementation is a convenient way to safeguard against some nutritional deficits. Balance Fitness & Health, LLC carries the highest quality nutritional supplements. Call for a complete list of our product line.
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