Should you take Magnesium after a workout?
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle contraction and relaxation, energy production, and nerve function. It is also important for muscle recovery after a workout. Here are some of the ways that magnesium can help after a workout: If you are experiencing muscle soreness, cramping, or other post-workout symptoms, taking magnesium may be helpful. You can take magnesium supplements or eat foods that are rich in magnesium, such as leafy green vegetables, nuts, seeds, and whole grains. If you’re looking for a good magnesium supplement, I use and love Arbonne’s True Sport Muscle Recovery formula. As always, as with any supplementation, it is important to note that too much magnesium can be harmful, so it is important to talk to your doctor before taking magnesium supplements. Here are some tips for taking magnesium after a workout: If you’re of the scientific type, like me, and would like to read more, here are a few references. Please note that these are just a few examples, and there are many other studies that support the use of magnesium for post-workout recovery.
Unveiling the Genetic Influence on Exercise: How Our Genes Shape Physical Fitness
When it comes to physical fitness and athletic performance, it’s no secret that genetics play a significant role. Our unique genetic makeup can influence various aspects of exercise, including our response to training, endurance capacity, muscle composition, and risk of certain injuries. In this blog post, we will explore how genetics affect our exercise abilities and shed light on the fascinating interplay between our genes and physical fitness. Genetic Variations and Exercise Performance: Certain genetic variations can influence exercise performance by affecting factors such as muscle fibre type distribution, oxygen utilisation, and energy metabolism. For example, the ACTN3 gene is associated with fast-twitch muscle fibers, which are essential for explosive power and speed. A study published in PLOS ONE found that individuals with a specific variant of the ACTN3 gene (known as the RR genotype) tend to excel in activities requiring short bursts of power, such as sprinting and weightlifting, while those with the XX genotype may have a predisposition for endurance activities like long-distance running. Aerobic Capacity and VO2 Max: Aerobic capacity, measured by the maximum volume of oxygen uptake (VO2 max), is a crucial determinant of endurance performance. Genetic factors account for about 50% of the individual differences in VO2 max. Multiple genes contribute to aerobic capacity, including the ACE gene, which regulates the production of an enzyme involved in blood vessel function. Variations in the ACE gene have been associated with differences in VO2 max, with the I allele linked to better aerobic performance in endurance sports. Exercise Responsiveness: The way our bodies respond to exercise can also be influenced by our genes. Some individuals may experience greater improvements in fitness and performance in response to exercise compared to others. This variability is partly attributed to genetic factors. A study published in Medicine & Science in Sports & Exercise demonstrated that specific variations in genes related to muscle growth and repair, such as the IGF-1 gene, can influence the extent of muscle strength gains in response to resistance training. Injury Susceptibility: Genetic factors can also contribute to our susceptibility to certain exercise-related injuries. For instance, variations in genes involved in collagen synthesis and remodeling, such as the COL5A1 gene, have been associated with an increased risk of tendon and ligament injuries. Understanding these genetic predispositions can help athletes and trainers tailor their training programs and implement injury prevention strategies accordingly. Personalised Fitness Approaches: Advancements in genetic testing and research have opened doors to personalised fitness approaches based on individual genetic profiles. Companies now offer genetic testing services that provide insights into an individual’s genetic predispositions related to exercise and athletic performance. By understanding their genetic strengths and weaknesses, individuals can customize their training programs, optimize nutrition, and make informed lifestyle choices to maximize their fitness potential. Genetics undeniably exert a significant influence on our exercise abilities and performance. While genetics may set certain limits, it’s important to remember that our genes do not dictate our fate in fitness. Regardless of our genetic predispositions, consistent training, proper nutrition, and smart programming can help us achieve our fitness goals. By acknowledging the role of genetics in exercise, we gain a better understanding of our individual capabilities and can make informed decisions to optimize our training and overall well-being. Don’t forget we’ve also got content like this up on our podcast as well. If you’d like to continue the discussion, we’re available on social media or contact us. References: Bouchard, C. (2012). Genomic predictors of trainability. Experimental Physiology, 97(3), 347-352. Lucia, A. et al. (2006). ACTN3 genotype in professional endurance cyclists. International Journal of Sports Medicine, 27(11), 880-884. Rankinen, T. et al. (2012). Advances in exercise, fitness, and performance genomics in 2011. Medicine & Science in Sports & Exercise, 44(5), 809-817. Ahmetov, I.I. et al. (2016). The ACE gene and endurance performance during the talent identification process in young endurance athletes. European Journal of Applied Physiology, 116(4), 727-737. Raleigh, S.M. et al. (2019). The COL5A1 gene, ultra-marathon running performance, and range of motion. International Journal of Sports Physiology and Performance, 14(5), 668-674. Papadimitriou, I.D. et al. (2018). The ACTN3 R577X polymorphism across three groups of elite male European athletes. PLOS ONE, 13(1), e0191985.
Embrace the Chill: Why Exercising Outdoors in Winter Is Great
As the temperature drops and winter sets in, a lot of us are inclined to hibernate indoors and forgo our regular exercise routines. However, embracing the chill and engaging in outdoor physical activities during winter can provide numerous benefits for both our physical and mental well-being. In this blog post, we will explore the advantages of exercising outdoors in winter and why it is a great idea to bundle up and brave the cold. Boosts Vitamin D Levels: Exposing ourselves to sunlight is essential for maintaining optimal vitamin D levels. During winter, when the days are shorter and sunlight is limited, exercising outdoors can help combat vitamin D deficiency. According to a study published in the International Journal of Environmental Research and Public Health, spending time outside in natural light during winter can significantly enhance vitamin D synthesis in the body, thereby promoting better bone health, immune function, and overall well-being. Increases Caloric Burn: Cold weather can actually work in our favor when it comes to burning calories. Our bodies work harder to stay warm in chilly conditions, leading to an increase in calorie expenditure. Outdoor activities such as running, skiing, or even brisk walking in the winter can be more demanding on our bodies compared to the same activities in milder temperatures. According to research published in the Journal of Applied Physiology, exercising in the cold can boost metabolic rate, aiding in weight management and improving cardiovascular fitness. Enhances Mood and Reduces Seasonal Affective Disorder (SAD) Symptoms: Winter is notorious for its association with seasonal affective disorder (SAD), a type of depression that occurs during certain seasons, typically in winter. Exercising outdoors exposes us to natural light and stimulates the production of serotonin, a neurotransmitter that promotes feelings of happiness and well-being. In fact, a study published in the Scandinavian Journal of Medicine and Science in Sports found that individuals who engaged in outdoor exercise experienced greater reductions in depression symptoms compared to those who exercised indoors. Provides Variety and Adventure: Exercising outdoors in winter allows for a change of scenery and opens up new opportunities for activities. From cross-country skiing and ice skating to snowshoeing and winter hiking, the options are plentiful. These activities not only provide physical challenges but also allow individuals to explore and appreciate the beauty of nature during the winter season. The novelty and excitement of trying out different winter activities can help break the monotony of indoor workouts, making exercise more enjoyable and motivating. Builds Mental Resilience: Exercising outdoors in winter requires mental fortitude and discipline. Overcoming the initial resistance to stepping outside and enduring the discomfort of the cold can foster mental resilience and determination. Engaging in physical activity despite the weather conditions can instill a sense of accomplishment and boost self-confidence. The mental strength developed through winter workouts can carry over into other aspects of life, helping individuals overcome challenges and adversity. Winter should not be a reason to abandon outdoor exercise routines. On the contrary, it presents an opportunity to experience unique benefits and discover new activities. Exercising outdoors during winter can boost vitamin D levels, increase calorie burn, improve mood, provide adventure, and build mental resilience. So, bundle up, embrace the chill, and enjoy the countless rewards of staying active in the great outdoors this winter. If you’d like a program to help you exercise outdoors, contact us now. Did you know, a lot of our exercise videos can also be done outside with just an outdoor space. References: Kimlin, M.G. (2012). Geographic location and vitamin D synthesis. Molecular Aspects of Medicine, 29(6), 453-461. Church, T.S. et al. (2010). Cold exposure increases energy expenditure without inducing shivering. Medicine and Science in Sports and Exercise, 42(2), 357-364. Cooney, G.M. et al. (2013). Exercise for depression. Cochrane Database of Systematic Reviews, (9), CD004366. Calogiuri, G. et al. (2019). Exercise in natural environments: Effects on physical and mental health outcomes. International Journal of Environmental Research and Public Health, 16(21), 4065. Kwan, M.Y. et al. (2019). Exploring the impact of outdoor walking group participation on depression and psychological well-being: A mixed-methods study. Scandinavian Journal of Medicine and Science in Sports, 29(4), 602-614.
What leggings do I wear as a personal trainer?
So you may be wondering what leggings I wear as a yoga teacher and personal trainer. Here’s my review of my current favourite leggings. These leggings can also be bought online. The Zyia Active Light and Tight leggings are amazing, and they stay up even through tough workouts, and without cutting in. I’m not a stick figure model, but I still love them, and totally recommend them.
What is Yogalates?
I’ve taught a couple of classes recently which have been a fusion of Yoga and Pilates. I like to call this Yogalates. So what do these classes look like? We’ve got a little snippet below to give you an idea what these classes look like. We can’t wait to share one of these classes with you. We’ve got some of these classes in our on-demand library, so check those out. If you’re interested in private classes, you can book now.
Healthy living inside and out
Healthy living inside and out is one of the hallmarks of the Arbonne 30 days to healthy living. I’ve recently started another round of this amazing program. It’s a great reboot for your nutrition and health, with an amazing nutrition range to back it up. Then on Friday when I was lucky enough to close a big sale, and did succumb to a celebratory drink. It got me thinking how often we fall into the trap of thinking: “I’ll restart on Monday” or something similar when we have a moment of weakness, and let our healthy eating, or other good habits slide. Why do we think this? We use this as an excuse to take the easy road out, and to have a cheat day, or few days. Why not flip the script, and get started again straight away? Getting back on the horse, and getting back to our good habits sooner, this can help us to ensure we don’t undo all our good work, and don’t just let everything go. This has rebooted my passion for coaching clients, and helping people to achieve good results. I’m getting back to the healthy habits now, and am looking forward to sharing some of these insights. Is there anything you’re using as an excuse, or getting lazy about?
What does good form in a plank look like?
How do I perform a plank correctly? So often I see clients having issues with planks. Planks are one of those exercises that can cause so many issues, and low back pain when not done correctly. Here’s a video I made up today sharing a few tips and tricks on how to perform and hold a plank correctly. Yes, it will feel hard, particularly at first. Stick with it. You’ll eventually grow stronger. If you feel like you could benefit from some personalised help, please feel free to contact us. You can also find out more about our fitness and other wellness offerings here.
Mind, Body, and Beauty
With Melbourne going back into lockdown this week, I’ve had a bit of time to think, and one of the things I’ve been thinking about it how Mind, Body, and Beauty are all interconnected. I posted a video on my social media earlier about this, on Facebook, and Instagram. I finally had the confidence this week to get on a Zoom call with no makeup on. Previously, I never would have done this, always relying on makeup to look my best. Not that there’s anything wrong with that, but I’m finally starting to understand what it means to be confident in your own skin, and look after yourself. Don’t get me wrong, I still love makeup to enhance how I look, but I’m just not hiding behind it anymore. Then we got hit with another lockdown, and I found myself feeling a bit lack lustre, and my skin looked a bit dull. I then realised this morning how Arbonne’s Mind, Body, Skin philosophy is so true. When we look after our mind, keeping our stress levels under control, keep our body healthy with good nutrition and movement, and take care of our skin, our whole body can flourish, and that’s a great way to be. This is why, during this lockdown, I’ll be taking good care of my skin, and indulging in a bit of self-care. I’ll also be starting to post some snippets on how to take care of our mind, our body, and our beauty, which is exactly where my business name comes from, SGD Body & Beauty. If you think you’d like a bit of support with this, please contact us. As all these three areas, mind, body and beauty are interconnected, we love helping people get all three areas under control. We can help with products to use at home, virtual consultations, and self-care tips at home, including yoga, wellness, meditation, beauty, and nutrition.
Get moving: 13 minute Vinyasa sequence
Sometimes when everything seems to be a bit crazy, you just need to get out of your head, move your body, and breathe. To help with this, we’ve got a short 13 minute Vinyasa sequence you can do in your lunch break to get your body moving. You can also book a class with us, or a private yoga class.
Self care is non-negotiable
Many of us spend our time running around, and tend to forget about ourselves and our self care, and place ourselves last. This can be to the detriment of our own health and wellbeing. Self care is however, non-negotiable. When we don’t look after ourselves, our health, both mental and physical can suffer. I know all about this, because I am guilty of this. Looking for more reasons why self care is important? Why not check out other articles on the topic, some of which have appeared in large publications such as Forbes. If you’re looking for some easy ways to get started, and want something tailored to your situation, why not contact us?