Primal Conditioning https://asy.gyv.mybluehost.me/ Never Slide Back Wed, 10 Nov 2021 22:38:41 +0000 en-US hourly 1 https://asy.gyv.mybluehost.me/wp-content/uploads/2020/05/cropped-Primal-FB-Profile-32x32.jpg Primal Conditioning https://asy.gyv.mybluehost.me/ 32 32 96398284 Overcoming Setbacks + Temptations https://asy.gyv.mybluehost.me/sandy/ https://asy.gyv.mybluehost.me/sandy/#respond Sat, 25 Jul 2020 13:30:07 +0000 https://asy.gyv.mybluehost.me/?p=1359 Quick Stats Name: SandyAge: 51Starting Weight: 221 lbs.Occupation: School Behavioral CounselorLocation: Keene, NH Having thyroid disease made it seem impossible for Sandy to lose weight following the traditional low-calorie advice. Luckily, Sandy has been an avid runner her whole life and was always able to control her weight that way. Her already slow metabolism began to […]

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Quick Stats

Name: Sandy
Age: 51
Starting Weight: 221 lbs.
Occupation: School Behavioral Counselor
Location: Keene, NH
 

    Having thyroid disease made it seem impossible for Sandy to lose weight following the traditional low-calorie advice. Luckily, Sandy has been an avid runner her whole life and was always able to control her weight that way. Her already slow metabolism began to slow down even more with age, and the excess weight that had crept on resulted in an ankle injury.

    Not being able to run caused her to gain more weight and she really started to miss being out on the road. Fed up, she knew she wanted to get back to running but didn’t want to hurt herself. Sandy hired a personal trainer and started strength training twice per week and taking frequent walks with her dog.

    As her weight decreased and her strength increased, she built back up to regularly running 20+ miles per week. In conjunction with physical activity, Sandy started the nutrition habits coaching program with the goal of not being tempted by all of the snacks and treats at work. Her coach taught her better breakfast strategies so she was less tempted to snack before lunch. Sandy allowed herself moderate portions of healthier snack options while at work and learned to be satisfied with appropriate portion sizes rather than mindlessly grabbing tiny bites here and there and losing track of how much she had actually consumed.
 

Sandy has lost 18 pounds in 5 months and is still losing! 

 
Reduce portions Lift weights

In Her Own Words...

1. Tell me about where you were physically and emotionally with your health before deciding to join?
Frustrated and feeling defeated.
 
2. What kind of results have you seen since starting your program at Primal Conditioning?
Weight loss as a result of managing my diet and maintaining my cardio.  More toned with the addition of strength workouts.
 
3. How would you describe your experience here at Primal Conditioning?
Stephanie knows her stuff and has met me where I am at.  When I asked for help with weight loss she gave me a doable and reasonable plan.  No food items have ever been taken away so I do not feel I have been deprived. 
 
4. What would you say to someone else who was considering joining, or “on the fence” about joining our programs here at Primal Conditioning?
I have mentioned my success with Stephanie to others.  So much great and knowledgeable information and feedback!
 
5. Any additional thoughts you’d like to include?
Success builds success and I feel like I am on track to continuing my weight loss!!
 

What next for Sandy?

Sandy is well on her way to “One-derland” and is looking for her next challenge. She has signed up for a spartan adventure race in the fall! 

Does Sandy's story sound familiar?

Have you struggled with loosing weight and keeping it off? 
Have you started a fitness plan countless times, only to drop out before you saw results? 

Primal Conditioning’s virtual training plans puts a personal trainer in your pocket and guarantees that your fitness program will be maintainable, sustainable and always customized to your needs. Learn More.

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]]> https://asy.gyv.mybluehost.me/sandy/feed/ 0 1359 Artificial Sweeteners 101 https://asy.gyv.mybluehost.me/artificialsweeteners/ https://asy.gyv.mybluehost.me/artificialsweeteners/#respond Thu, 23 Jul 2020 23:57:26 +0000 https://asy.gyv.mybluehost.me/?p=1342 Artificial sweeteners may seem harmless… they are easily found in countless packaged foods and drinks and have zero calories. Did you know, a food package labeled “No Artificial Flavors” can still contain artificial sweeteners?! You’ve probably had plenty of foods with artificial sweeteners hidden on the ingredients list and haven’t even realized it. When you […]

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Artificial sweeteners may seem harmless… they are easily found in countless packaged foods and drinks and have zero calories. Did you know, a food package labeled “No Artificial Flavors” can still contain artificial sweeteners?! 

You’ve probably had plenty of foods with artificial sweeteners hidden on the ingredients list and haven’t even realized it. 

When you consume artificial sweeteners on a regular basis, you might experience anything from constant digestive upset to daily headaches.
 
Consider this blog post your “101 lesson” in artificial sweeteners. If you have never stopped to think about how those “too good to be true” little pink packets at restaurants affect your body, read on! 

Jump to a topic...

How Artificial Sweeteners Affect the Body

Artificial sweeteners are additives to food and drinks that make them taste sweet, without adding to the sugar or calorie content. From diet soda to protein bars, you can find these sweeteners in just about anything labeled as “sugar-free”, “diet” or even “low carb”. 
 
If you consume these only rarely, you might not notice much of a difference. However, for people who consume products with artificial sweeteners regularly, they might notice some of the following changes.
 

Your Sense of Taste May Be Dulled 

Have you noticed that your taste buds have changed, or the intensity of flavors has dulled over time? This might actually be the result of an over consumption of artificial sweeteners. Some of this is due to the fact that many of these sweeteners are many times sweeter than naturally occurring sweeteners. 
 
You begin accustomed to the sweeter taste of artificial, processed sweeteners, and over time, start losing the desire for naturally occurring sugars. There is good news! Reducing the amount of artificial sweeteners in your diet, and adding natural sources of sweeteners, your normal tastes will return.
 
This doesn’t mean you should never touch aspartame again, but start incorporating more sugar or stevia into your diet, and cut back on the sugar-free and diet options.
 

It Can Boost Craving Intensity 

One of the most dangerous effects caused by sweeteners is that they have the ability to stimulate pleasure centers in your brain. Under normal circumstances, these pleasure centers eventually reach a point where they become sainted and you stop eating or drinking, but with the presence of artificial sweeteners, satisfaction is often delayed or completely prevented altogether. The end result is almost always intense cravings that cause people to overindulge in foods and drinks, and that is contrary to what they had been trying to achieve the entire time.  
 
 

Gut, Mood, Immune and Skin Problems May Be in the Future 

Some studies have shown that artificial sweeteners can also have negative effects on your gut health. For example, even though sweeteners are considered safe, you might develop a glucose intolerance form the sweeteners. The chemicals in artificial sweeteners are toxic to our microflora (the good probiotics that we all co-exist with) colony, allowing the bad bugs to multiply and infect us.  They can also add to digestive distress like stomach cramps, nausea, loose stools, bloating, and other issues with your digestive system. When your digestive system isn’t working properly, your body cannot absorb the nutrients it needs to make the neurotransmitters needed by our brain to perform basic daily tasks and maintain a stable mood. 
 
 

Signs to Cut Back on Artificial Sweeteners

While there is nothing wrong with having artificial sweeteners occasionally and in small doses, if you have too much, too frequently, there can be some detrimental effects. Sweeteners affect everyone differently, but if you have any of the following ailments, it might be time to determine whether or not your artificial sweetener consumption is to blame.
 

You Start Having Digestive Issues 

One of the most common complaints that have been mentioned by consumers is that they are having upset stomachs and some intestinal distress. That can be extremely inconvenient if you need to get to a high-pressure job where your livelihood depends on your focus. Researchers have found many links to gut health and artificial sweeteners.
 
Symptoms of gut distress:
Gas and bloating
Abdominal cramping
Constipation or diarrhea
Nausea and general stomach aches
Uneasy feeling in the gut
 
It may take some time figuring out that the effects you are experiencing in your gut is actually from the artificial sweeteners. This requires keeping a food diary so you can track what symptoms you have, and what you consumed before experiencing them. If you notice a trend where you feel this way after diet or sugar free foods and drinks, you may have found your culprit. 
 

You Begin to Gain or Lose weight Suddenly

Changes in gut flora shouldn’t be ignored, and it turns out that the microflora living inside humans can have a major impact on health and even cognitive functions. Changes in gut flora can influence mood, and trigger depressive episodes that are difficult to handle for some people. 
 
When gut flora can’t properly carry out their functions, the body might go into a mode where it can only store energy as fats. That leads to sudden weight gain, and much of it has to do with the signals being sent to your brain and body. 
 
On the other hand, some people notice the opposite, where they start losing weight, either from the loss of cravings, or from other health issues as a result of the artificial sweeteners. Losing or gaining weight unexpectedly and without an obvious reason is a good sign that you might need to consider your diet and get help from a doctor.
 

You Feel Off for Unknown Reasons

There are a wide range of negative effects reported by people who consume large amounts of artificial sweeteners. In some cases, you just feel off – you might be a little gassy or bloated, have a constant headache, experience low energy, have blood sugar issues, poor sleep, or have issues with your heart health. 
 
Any changes in your overall health should be discussed with your doctor, and don’t forget to tell them about your diet, particularly if it involves artificial sweeteners.
 

Artificial Sweeteners to Avoid

Ideally, we should be striving to remove all chemicals from our foods, but the artificial sweeteners in the following list should be a priority to avoid. Some people experience side effects when they consume certain types of artificial sweeteners, especially frequently or in large quantities.
 
Here are some of the artificial sweeteners you might want to avoid if you are interested in reducing or preventing these side effects.
 

Aspartame

Aspartame is currently one of the most popular and well-known artificial sweeteners on the market. Even though there are been a number of studies that show the sweeteners in an unfavorable light, the FDA has continued to allow it as an additive. It currently controls one of the largest portions of the sweetener market share as well. According to various researchers who have looked thoroughly into the effects of aspartame, there have been documented cases of people experiencing seizures, headaches, nausea, depression, and heart palpitations. A large portion of the complaints from consumers to the FDA has been revealed to be about Aspartame. 
 

Saccharin

Saccharin is a unique artificial sweetener in that it was once banned by the FDA due to associations with various cancers. Due to conflicting studies and a lot of political run-around, Saccharin has been re-approved. Studies have been continued in recent years as consumers report negative experiences. Doctors conclude that while they can’t be sure that saccharin is actually what is causing the issues, it should still be considered because of how widely it is used while still being a relatively unknown substance.
 

Sucralose

This sweetener is just as ubiquitous as the first two. The most common complaints about sucralose is that they cause digestive distress, abdominal bloating and cramping, and general gut health issues. Sucralose is just as likely to trigger inflammation, headaches, and brain fog as any of the other artificial sweeteners. 
 

Acesulfame Potassium

Acesulfame Potassium is an artificial sweetener that has a powerfully sweet flavor. The main drawback of this sweetener is that it has a strong aftertaste that is usually described as bitter, so many formulas that include the use of acesulfame potassium end up using another sweetener to cover for that taste. In other words, this sweetener can hide lower in the ingredients list because it is used as a “booster” to other sweeteners in a formula. 

Natural Alternatives to Artificial Sweeteners

When looking for a lower-sugar version of your favorite sweet treats and drinks, you have likely run into the sugar-free varieties made with common artificial sweeteners like aspartame and sucralose.  Luckily, there are some safer, more natural sweeteners that don’t affect your body like real sugar but also won’t come with the side effects that the artificial sweeteners cause.
 

Stevia 

Stevia is one of the most popular natural sweeteners on the market. While often labeled as an artificial sweetener, it is NOT. Stevia actually comes from the stevia plant, which has a sweet taste without the blood sugar spike that happens of other natural sugars. Technically speaking, stevia is a type of herbal supplement and is considered a non-nutritive sweetener. It can mimic sugar in many foods and drinks, and is being found more and more in diet-friendly and sugar-free varieties of foods.
 

Xylitol 

This sweetener is a sugar alcohol that is found in products like toothpaste, gum, deodorants, and even your children’s medicine. Sugar alcohols technically don’t have any calories that our body can use for energy, but sugar alcohols DO appear on food labels underneath the sugar content. Eating foods with Xylitol here and there (most commonly sugar-free candies and gum) won’t bother most people. You wouldn’t want to substitute Xylitol cup-for-cup in baking or recipes because it can cause a temporary laxative effect and stomach upset when consumed in larger amounts. 
 

Agave Nectar

Agave nectar is a natural, plant-based sweetener that can be considered healthier than sugar, with some added health benefits. The sugars from the Agave plant are still sugar and still contains carbs and calories. It is most commonly used as a simple swap for table sugar, honey, or maple syrup. It provides a lot of sweetness while providing some nutritional benefits. Typical white, processed cane sugar is typically covered in pesticides, so for those looking for a “cleaner” option, but don’t need a zero-calorie sweetener, Agave is a great choice! Coconut sugar is a good runner-up option as well! 
 

Monk Fruit

One of the newest natural sweeteners to hit the market is perhaps one of the most popular. If you have not heard of monk fruit yet, you likely will soon. This sweetener has no weird aftertaste like stevia and Xylitol sometimes can but it has all the benefits of other sweeteners. It is extracted from the monk fruit, which has a sweetness very similar to sugar, so it’s considered a plant-based sweetener like agave nectar and stevia. 

What to Prioritize?

As a fitness coach that promotes overall wellness and longevity, I recommend removing artificial sweeteners wherever possible! But I also find the most success when I keep things simple… If you have a go-to drink like diet soda, Sparkling ICE, or Crystal Light, try cutting down your consumption by half. Habits can be hard to break, and the addictive nature of artificial sweeteners make it even harder! 

Prioritize healthy swaps for any food or drink that you have more than twice per week. These swaps will make the biggest bang for your buck. You can still have your favorite on occasion, that way you won’t feel guilty on your monthly movie theater date when you order a diet coke. You don’t have to feel deprived while your are in the process of improving your habits. Eventually minimizing artificial sweeteners won’t feel like a “deprivation” because you will be feeling much healthier without them!  

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]]> https://asy.gyv.mybluehost.me/artificialsweeteners/feed/ 0 1342 Top Fitness + Health Articles for May 2020 https://asy.gyv.mybluehost.me/may2020/ https://asy.gyv.mybluehost.me/may2020/#respond Fri, 22 May 2020 01:41:55 +0000 https://asy.gyv.mybluehost.me/?p=1292 The cool breezes of spring are giving way to the heat and sunshine that June brings! Can you believe May is almost over? I put a ton of new blogs up on the website this month and I wanted to make sure you didn’t miss any of them!  Before you read any of them; I’d like […]

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The cool breezes of spring are giving way to the heat and sunshine that June brings! Can you believe May is almost over? I put a ton of new blogs up on the website this month and I wanted to make sure you didn’t miss any of them! 
 
Before you read any of them; I’d like to ask if you answer this 3 question, sixty-second survey about your biggest health and fitness goal! I started this poll at the beginning of the month and so far, longevity the #1 reason you follow a fitness program – it even ranks above fat loss! 
Fitness and working out
Health and nutrition
All About Zinc

Quick Facts about Zinc

February 25, 2018

Zinc: A vital mineral Zinc is a trace mineral that our body needs to perform over 300 reactions related to our health, DNA, and metabolism.

Read More »

All About Vitamin C

February 25, 2018

We all associate vitamin C with getting a cold, and even with skin creams and anti-aging serums, but this powerful antioxidant does countless critical functions

Read More »
Motivation and mindset

“If you don’t have 10 minutes, you don’t have a life” – Tony Robbins

—> Click here to read about carving out 10 minutes in the morning just for yourself. Watch Tony Robbins explain this to Oprah in under 3 minutes.
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Grab your FREE body-weight workout routine!

Rebalance your spine and posture, Stretch your thighs and hips, Tone your glutes and legs & Open your chest

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]]> https://asy.gyv.mybluehost.me/may2020/feed/ 0 1292 The two best moves for core training https://asy.gyv.mybluehost.me/2essentialcoreexercises/ https://asy.gyv.mybluehost.me/2essentialcoreexercises/#respond Wed, 20 May 2020 19:33:14 +0000 https://asy.gyv.mybluehost.me/?p=1268 The best way to train your core The foundation of your core training program should be isometric exercises and spinal stability exercises. First, let’s define these terms… Core – Any and all muscles that support your torso and spine, basically the muscles in below your ribs but above your pelvis. This includes the six-pack but […]

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  • Last Updated May 20th, 2020

The best way to train your core

The foundation of your core training program should be isometric exercises and spinal stability exercises. First, let’s define these terms… 

Core – Any and all muscles that support your torso and spine, basically the muscles in below your ribs but above your pelvis. This includes the six-pack but also includes the many layers of muscles that wrap around your entire torso, like a corset. (Get it?! COREset 😉)
 
Spinal stability exercises –  Any exercise that has you “brace” your core in order to keep your spine straight while performing the reps will develop your spinal stability. Examples include bent-over dumbbell rows, standing tricep kickbacks, and sit-ups. 
 
Isometric – An exercise that works the muscle by holding still, rather than going for reps with a full range of motion. Planks are a perfect example of this. A plank is done by holding your core muscles tight for a specific amount of time. Bonus – A plank is also a spinal stability exercise! 

Stop relying on crunches if you want to shrink your waist!

Crunches are not the best way to tone your midsection. Contrary to popular belief, when you build the six-pack muscles (rectus abdominis) you are actually making the fat sitting on top of them protrude even more! Perhaps you’ve been doing 25, 50, even 100 crunches at a time and wondered why you aren’t seeing the results you want. Training just your ‘six-pack’ leaves many other core muscles weak and imbalanced. You must train all parts of your core for a strong, toned midsection.

CoreAnatomyFemale

It's a mistake to overwork your six-pack muscles and leave the rest of your core out of your workout. You risk developing neck aches, low back strain, and exacerbate a rounded or hunched spine posture.

Two essential moves for core

Disclaimer: Those in a rehab or therapy program, those with a history of surgery or injury, or those who are unsure of their posture and form should always consult a professional to work with them individually before starting a new exercise routine. Advice on this website, while created by a qualified fitness professional, should not be misconstrued as individual coaching.

Planks

Instructions
1. Start in the proper position (see video for more details) with your legs together, core tight, and hands right under the shoulders, or slightly wider. 
2. Hold this position for the desired amount of time. 
 
What to watch for: Do not let your hips/but lift up. Keeping your glutes slightly squeezed will keep your lower back and pelvis in safe alignment. Do not let your lower back sag – keep your abdominals/belly button pulled into your spine.
 
Start with 2-4 planks per workout and holding them for :30 each. I like to keep planks toward the end of the workout when I know they will be more challenging. Each week, add :5-:10 to your planks until you are able to do four one-minute planks. At that point, you can move onto more challenging variations.  
 
There are countless variations and modifications for planks. I suggest mastering the standard plank before adding variety to your plank routine. You can do them on your elbows, you can do them while moving your feet in and out, tapping your chest with alternating arms, twisting your hips from side to side. My favorite variation is side planks from your elbows! 
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Sit-Ups

Instructions
(Instructions start at 0:43 in the video if you want to skip ahead) 
1. Lay down on your back with your legs straight and slightly apart and your elbows reaching the ceiling with your fingertips by your ears. 
2. “Throw” your arms up and forward to initiate the movement. As soon as you can contract your core, brace your spine, and move through the hips in order to keep your spine as straight as possible. 
3. At the top of the movement reach forward with your chest and pelvis and look slightly upward. Do not fold/bend your torso over your legs or let your lower back round. 
4. Lean backward, keep your spine as straight as possible, and quickly return to the floor with control.
 
What to watch for: Don’t get into the habit of grabbing your legs to help you finish the sit up. Do not put your feet under a couch or other object to hold them in place. Its OK for your feet to move a little while doing a sit up. If your feet are held down by something, you’ll end up compensating but using your hips and legs and not your deep core muscles to complete the move. It IS ok to really throw or swing your arms to get the initial movement started, especially if you are new to doing sit-ups. 
 
Start with 2-4 sets of sit-ups in your workout. Start with 5-10 reps at once and see how that feels. Complete as many reps as you can with good form. Doing more reps but letting them get sloppy isn’t better and can lead to bad habits and potential injury. Eventually, you may progress to 15, 20, or even 25 reps in a set. 
 
Sit-ups are a more challenging move that requires awareness and control of many muscles at once. If sit-ups don’t feel right to you, you can build up your overall core strength by committing to a well rounded total body workout plan that focuses on form and posture. Once you are stronger overall, consider adding direct core training back into your fitness routine. 

Want a full workout program that incorporates proper core training?

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]]> https://asy.gyv.mybluehost.me/2essentialcoreexercises/feed/ 0 1268 The Importance of Magnesium https://asy.gyv.mybluehost.me/importanceofmagnesium/ https://asy.gyv.mybluehost.me/importanceofmagnesium/#respond Sat, 09 May 2020 20:55:37 +0000 https://asy.gyv.mybluehost.me/?p=1181 Magnesium is one of the most abundant minerals in the body and plays a role in over 600 enzymatic reactions. Although it’s one of the most important minerals for optimal health, up to 50% of Americans are magnesium deficient. Truthfully, the importance of magnesium cannot be overstated. Low levels of magnesium can lead to increased risk of […]

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Magnesium is one of the most abundant minerals in the body and plays a role in over 600 enzymatic reactions. Although it’s one of the most important minerals for optimal health, up to 50% of Americans are magnesium deficient. Truthfully, the importance of magnesium cannot be overstated.

Low levels of magnesium can lead to increased risk of heart disease, diabetes, poor nutrient absorption, high blood pressure, depression, disrupted sleep, cramps and muscle tension not helped by NSAIDS, migraines, constipation, and other health issues.  

There are many ways to get more magnesium into your body including a healthy diet, supplements, lotions, and even taking a bath! Keep reading to learn more. 

Table of Contents

Why You Need Magnesium

What is magnesium for? Well, it plays a crucial role in hundreds of bodily functions, including:

Sleep

Will magnesium help you sleep? It certainly can! This humble mineral can help both your mind and body relax, allowing you to fall asleep more quickly and sleep more deeply.

Animal studies have shown that magnesium helps regulate melatonin production. Melatonin is the hormone that regulates your sleep/wake cycle. Magnesium also binds to gamma-aminobutyric (GABA) receptors, helping the body and mind relax into a deep sleep.

Read more about regulating your sleep naturally with intentional routines and habits.
—> 8 Ways to Improve Your Sleep Tonight


Brain Function

Magnesium plays a crucial role in the communication between your brain (nervous system) and body (musculoskeletal system). This important mineral acts as a gatekeeper for receptors that play a role in brain development, learning, and memory. It prevents unnecessary stimulation that can lead to brain damage.


Heart Health

Is magnesium good for your heart? The truth is, magnesium and calcium are essential for generating healthy heart contractions. Calcium stimulates the contraction, while magnesium counters the effect to relax cells. (This is true for all muscle cells!) If magnesium levels are too low, calcium can overstimulate the heart, causing irregular or rapid heartbeat.


Muscle Relaxation

Magnesium’s relaxation effect on heart cells also applies to muscles. Calcium plays a similar role by causing muscles to contract. If the body doesn’t have enough magnesium, calcium takes over and can cause muscles to contract too much. This can lead to spasms and muscle cramps, nighttime “Charley horses” and reduced recovery from exercise.


Headaches/Migraines

Magnesium and headaches. The two have walked hand in hand since the dawn of time. Low magnesium levels have been linked to migraines, tensions headaches, and headaches caused by electrolyte imbalances. In one study, participants who suffered migraines had lower magnesium levels than those who did not suffer migraines.

Magnesium is believed to help prevent many of the factors that cause migraines to develop in the first place.


Gastrointestinal Motility

Magnesium can help improve gastrointestinal motility by drawing water into the intestines. The excess water stimulates bowel motility while softening and expanding the stool. The relaxing effect of magnesium also lets your digestive organs become slightly more flexible to allow a more natural ‘flow’.  All of these factors trigger a bowel movement and make it easier for stools to pass.

If you use magnesium for digestive help, make sure you are drinking enough water. You’ll want to replace the water that magnsium pulled into your intensties to help the stool to pass. Additionally, being dehydrated is a leading factor in constipation.
Read more —> How much water should I drink?

Which Foods are High in Magnesium?

Many adults don’t meet their daily recommended intake of magnesium. Modern diets are often high in processed foods and low in nutrient-dense foods that are magnesium-rich. We are notoriously under-consuming nuts, seeds, and vegetables while drinking sodas and processed foods that strip minerals from our bones and body. 

Eating a few servings of these foods each day will dramatically increase your magnesium intake. Here is a list of high magnesium foods:

Magnesium Rich Foods

Even with a healthy, varied diet, it can still be difficult to get all of the magnesium your body needs. That’s where supplements can help.

Magnesium Supplements

In addition to eating foods that are rich in magnesium, we can also use magnesium supplements to meet our body’s needs. The body doesn’t necessarily absorb all of the magnesium in your food and your supplements. If your levels are already low, it’s important to restore and maintain healthy levels. Taking more than the recommended daily amount, as long as you’re a healthy adult, can help ensure that you’re getting enough of this mineral.  

There are several types of magnesium supplements:

  • Chloride: The most popular type of magnesium supplement, which is extracted from either ocean water or brine. Although believed to be one of the most effective forms of supplementation, magnesium chloride can cause diarrhea if you take too much. This is the form found in Magnesium Oil and Lotions used topically to reduce cramps. 
  • Citrate: Derived from citric acid, magnesium citrate is easily absorbed by the body and is often recommended by health professionals. 
  • Sulfate: Also known as Epsom salts. Magnesium sulfate eases sore muscles and is also an effective laxative.
  • Oxide: Although it’s not as easily absorbed by the body as other forms, magnesium oxide promotes digestive health and is commonly found in products like Milk of Magnesia. This is not a recommended form for general supplementation because there are better options out there.
  • Malate: A highly absorbable form that has a slightly sweet taste, commonly used in powdered electrolyte drink mixes. 
  • Orotate: A favorite among athletes. Magnesium orotate includes orotic acid (vitamin B13). This form of magnesium can help with tissue repair, endurance, and athletic performance. 
  • Glycinate: Easily absorbed by the body and known for its relaxing effects. This form of supplementation contains glycine, an amino acid known for calming the mind and body. In my opinion, this is the BEST form to supplement with for general health!

How Much Magnesium Should You Take?

The recommended daily amount (RDA) of magnesium depends on your age and gender. The recommended dosages for the maintenance of healthy magnesium levels in adults are about 300 mg for women and 400 mg for men. These are the recommended daily amounts based on guidance from the NIH, to maintain healthy magnesium levels, but in reality, we need a lot more than this to reach optimal magnesium levels. Some individuals require higher or lower amounts. If you’re sick or have certain medical conditions, you may need more than the recommended daily intake. Sometimes you just need to supplement for a short time, depending on the condition you are trying to benefit. 

On top of your daily intake, from food or a general multivitamin, the following conditions can be helped with additional magnesium;

Insomnia: 500 mg at night
Blood sugar regulation: 900 mg along with cinnamon
Muscle cramps: 300 mg internally, topically, or in a bath
Constipation: 200-300 mg of liquid magnesium at nighttime
Depression or a depressed mood: 250-450 mg along with B vitamins and mood-boosting herbs
Menstrual cramps and related symptoms: 300-400 mg along with zinc
Migraines: 600-900 mg during attacks and a higher daily intake for prevention

Favorite Magnesium Products

Disclaimer: Primal Conditioning participates in the Amazon Associates Program, an affiliate advertising program designed to provide a means for the fitness studio to earn a small commission from products you might purchase based on our recommendations. Clicking the links below costs you nothing.

Ancient Minerals Magnesium Lotion

Simple, clean and safe topical magnesium lotion.

All purpose Magnesium Tablets

Inexpensive single ingredient magnesium.

Magnesium Complex

Magnesium with added zinc (great for additional pain or cramp relief) and B6.

SleepWell Magnesium Spray

Spray-on lotion with cedarwood and lavender for calming and sleep.

Magnesium Bath Flakes

Easily dissolvable magnesium flakes with chamomile for extra relaxation.

Bulk Size Espom Salt

This is the cheapest price-per-pound I've found on plain epsom salts. Stock up if you are a bath lover!

In Summary

The reality is that most of us have lower than optimal magnesium levels. Unless you are eating several servings of magnesium-rich foods each day, then it makes sense to supplement. Even supplementing “as needed” by taking an Epsom salt bath once a week, or applying magnesium lotion to tense muscles after a long day at the computer can help you experience the nearly 600 benefits if this miracle mineral! 

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]]> https://asy.gyv.mybluehost.me/importanceofmagnesium/feed/ 0 1181 How much water should I drink? https://asy.gyv.mybluehost.me/water/ https://asy.gyv.mybluehost.me/water/#respond Sun, 26 Apr 2020 20:47:43 +0000 https://asy.gyv.mybluehost.me/?p=1115 Every day in the fitness studio I ask clients if they are drinking enough water. I typically get one of two responses… Some clients admit that they are terrible about drinking water (I’m right there with you!). Some clients say they are “pretty good” with water, then proceed to name an inadequate number of cups […]

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Every day in the fitness studio I ask clients if they are drinking enough water. I typically get one of two responses… Some clients admit that they are terrible about drinking water (I’m right there with you!). Some clients say they are “pretty good” with water, then proceed to name an inadequate number of cups per day.  

How much should you be drinking? 
How do other beverages impact your metabolism? 
Why is water so important?

Let’s answer these questions…

Table of Contents

Let’s talk about the beverages you consume

Although it’s not the most important “food group” in your overall diet in terms of nutrition, beverages are one way that sneaky calories and excess sugar can end up in your diet. It’s easy to lose track of how many calories are added up throughout the week when you are consuming beverages other than water.  Most beverages have no nutritional value and therefore are a “waste” of calories. You may already know this if you have tried a low carb diet and had to take a realistic view of how much sugar was in your favorite bottled coffee.
Take ACTION: Look at some of your recent food logs or think about any drinks you’ve had lately. On a new sheet of paper, write down all of the beverages you had during any 2-week time frame. Include water, coffee, tea, soda, bottled drinks, alcohol, and performance drinks (such as Gatorade or pre-workout mixes). Note: Lets count protein shakes and smoothies as meals/snacks and not include them in our beverage tally.
 
How much water did you drink in the two-week time frame? Or estimate how much water you had on a given day.
How many caffeine-containing drinks did you consume?
How many sugary drinks did you have?
How many alcoholic beverages did you have?
 

Think before you drink

Make each drink a conscious choice rather than a mindless one.  What I mean by this is, don’t simply choose beverages because they are familiar to you or are convenient. Are you truly thirsty or just bored? Could water do the job instead of a bottled or premade drink? (You might save a little money during this habit!)
 
Be intentional about how you make/order your coffee; can you reduce the sugar or flavor shots, or can you order a smaller size? Can you switch to a lower calorie alcoholic drink? Can you simply skip beverages such as bottle teas, sodas, and “sports waters” that have no nutritional value? Even though these are small changes; often only around 50 calories per drink, depending on what you change; this adds up to 5 lbs per year. 
Take ACTION: Let’s start tracking your beverages this week. Write down any calorie-containing beverages, keep a tally of your water intake (in ounces), and make notes of when you made a more mindful choice for your beverages. 
 

How much water should you drink?

In the fitness studio, and during coaching calls, I cannot shut up about how important hydration is for literally everything. If you didn’t know I was talking about plain old water, you’d think I was selling you the latest trendy fat loss supplement. Adequate hydration and a healthy body PH effects everything system in our body including hormones, mood, concentration, detoxing, appetite and hunger signals, skin appearance, aging, inflammation, healing, digestion, immunity, temperature regulation, physical performance, memory, learning… this list goes on. 
 
So how much water is enough? “8 x 8 oz glasses” is the most widely known recommendation but this falls short for nearly everyone.  Some formulas suggest different amounts of water based on your weight. It can become more confusing when some recommendations say to drink 1 gallon per day, others may say 3 liters per day, and others might measure in glasses or ounces. We need a calculator to figure out those conversions! Not to mention that some health authorities say fruits, vegetables, juices, and other liquids count toward our water intake goals, while others say only plain water counts. 
Take ACTION: Let’s keep it simple; Go to the kitchen and find a reusable water bottle that can hold roughly 25-30 ounces of water. Aim to have a minimum of 3 of these per day. If this is hard for you, simply start by adding an extra glass or two to your regular routines. If having 3 bottles of water a day is easy for you, make it a challenge and aim for 4. Keep a tally of this and also be aware of how much better you feel when you’re consistently well hydrated. 
 
If you find water “boring” there are thousands of articles online with ideas on how to spruce up your water. Try fruit or veggie infused water, flavored ice cubes, natural stevia-based flavor drops, and so on. This article is one woman’s (vulgar) take on drinking plain water. Don’t click if you don’t want to read any profanity.
 

Water and the brain

Many people determine their water intake based on their weight. It makes sense that a larger person would need more water than a smaller person, but does it make that much of a difference? One perspective is to look at how much water our brain needs (and we all have relatively similar-sized brains). Our brain is 90% water and runs on the electrical signals created by firing neurons. We know water conducts electricity, and we know how mentally sluggish we feel when we’re dehydrated, yet we don’t always think of our brain in regards to water intake. We must flush and refresh the water circulating through our brain and blood frequently. 1-1.5 liters (30-50 ounces) of fresh water flushes through our brain each day!
 

If it’s been a while since your last drink, by the time you feel thirsty, your brain performance has already declined by 10%!

Our brain is affected dramatically by changes in your body water levels. The brain declines the quickest when water is restricted but recovers the quickest as well. When you exercise, your brain literally shrinks because the water present there is being drawn to other tissues or is being evaporated via sweat. This shrinkage mimics the natural aging process but can be completely reversed by consuming 16 ounces of water during and after your workout. 
 

Simple tips for staying hydrated

  1. Buy a high quality, appealing reusable water bottle – Seeing a color that you like will make you more likely to keep it with you when going about your day, and more likely to pick it up and take sips frequently. Plus, if you’ve invested in a water bottle, you’d better get your money’s worth and actually use it 😉 !
  2. Start your day with water – The longest time we go without drinking is overnight. Make drinking a glass of water a part of your morning routine. It’ll help with morning clarity and alertness, flush out your system and get your organs hydrated and ready to start your day.
  3. If you are a “sipper”: Create ‘hydration milestones‘ throughout your day – Most water bottles have lines that measure ounces or milliliters, or some people write directly onto their bottles. If you sip water throughout the day, aim to consume certain amounts by certain times. For example; Finish 25% of the bottle by the time you arrive at work, finish 75% of the bottle before reaching for your second cup of coffee, finish the whole thing by lunchtime, fill + finish your second bottle by the time you leave work, finish 50% of your third bottle with dinner, etc. These milestones will change based on your daily routine, size of your water bottle, and water consumption goals.
  4. If you are a “chugger”: Set reminders or leave yourself notes – “Chug” a glass of water before breakfast, chase your first cup of coffee with a glass of water, chug a glass before and after your workout, chug a glass after lunch to stay alert and reduce the need to snack for energy, chug a glass of water when arriving home so you don’t confuse thirst for hunger when making and eating dinner.

Is it normal to pee this much?

The “normal” amount of times to empty your bladder each day is 8-10, but this varies widely for any given person and any given day. When I personally increased my water intake from an embarrassing 20 oz per day to a full 90 oz per day, I had days where I went to the bathroom 15-20 times. If you start drinking significantly more water after reading this, then you’ve probably been going to the bathroom more frequently.
 
Your kidneys, bladder, brain, digestive tract, and bloodstream will eventually balance out your fluids now that you are adequately hydrated. Once my body was used to a large increase in water each day, my bathroom visits settled down to a more normal 10-12 times per day. My example is more dramatic than most because I was drinking so little water to begin with. 75% of Americans are in a constant state of mild dehydration, and like the rest of us, you might have been drinking less than you assumed before you started really paying attention. 
 
If going to the bathroom every 60-90 minutes is a disruption to your work or schedule, try drinking your water in more concentrated amounts of time versus sipping it slowly and frequently throughout the day. If going to the bathroom in the middle of the night is annoying, try to finish your daily water 2 hours before bed. Experiment with what works for you!
 
 

Be “nice” to water

Japanese water scientist (yes, that’s a thing) Dr. Masaru Emoto studied the molecular chemistry of water for over 20 years and wrote many books on the subject. He used high-speed photography in microscopes to show that water molecules exposed to thoughts of love and gratitude organize into complex patterns like snowflakes. Polluted or stagnant water or water exposed to negativity or harsh music looked unstructured and chaotic under a microscope. 
 
Watch this 2 minute video on using gratitude and intention to change the molecular structure of water: 
 
Our bodies are 60-90% water and nearly every cell needs H20 to function. The impact of this is huge! While these discoveries open up discussions on spirituality, consciousness, mediation, and intention/prayer… We can also look at this information more simply. Try this: Every time you pick up your water bottle say something thoughtful such as ‘thank you for hydrating me‘ or ‘I hydrate my body with love and gratitude’. Use any phrase or mantra that makes sense to you. 
 
 

Alcohol adds up!

My best advice for alcohol is replacing your ‘go-to’ drink with a lower calorie version. This is often the simplest switch for most people and can be applied no matter how much alcohol you consume every week. 
 
Example #1: Jane prefers a very sweet dessert wine that contains 270 calories per glass. She has 2 glasses with dinner roughly 3 nights a week. This is 1,620 calories per week. Jane feels that she drinks in moderation and truly enjoys this routine. Instead of reducing her glasses per week, she decides to try lower-calorie options. She tries a few dry white wines and finds one she likes that has 180 calories per glass. She saves 540 calories per week and (not surprisingly) feels better not having as much sugar at night. This change causes her to lose about 8 lbs more in the next year than she otherwise would have if she only focused on the foods in her diet. The best part is that Jane doesn’t feel like she changed anything at all! 
 
If you are already choosing lower calorie alcoholic beverages, the next step is to reduce the number of drinks per week. 
 
Example #2:  Robert has three light beers with dinner every single night, sometimes more on weekends. Rob has noticed his joints are getting achy, his digestion is slowing down, and he doesn’t wake up feeling refreshed anymore. Rob decides to only have 1 drink with dinner Mon-Fri night. Saturday night he allows himself to have 3, but Sundays nights he has none in order to start the week feeling his best. This brings his weekly beer count from 21 to 8! This saves him 1,300 calories per week. The numbers tell us that Rob can expect to lose 3 lbs in the first two months of doing this. In reality, Robert started to feel better and was less bloated and achy. His morning workouts improved due to sleeping better the night before (thus he burned more calories). Without a cold beer in one hand at all times, he also lost the urge to snack as much at night (thus consuming fewer calories). The result was an 11-pound weight loss after two months of changing his alcohol routine. 
 
 

Can water help you lose weight?

Did you know drinking 17 oz (500 ml / 2 cups) of water raises your metabolism 25-30% for 90 minutes?!

Researchers have estimated that individuals drinking 68 ounces (2 Liters) of water per day burn 96 calories more. This is close to burning a pound a month! 

One 12 week study showed that dieters who drank 17 oz of water before meals lost 44% more weight than dieters who did not drink water. Think about it, if you lost 10 lbs in 12 weeks, that could have been 14-15 lbs in the same time frame! 
 
If you added up all of the tips and low-calorie swaps from this blog post you could lose another 32 lbs per year! Here’s a reminder of the math…
Remove 50 calories from your coffee each day – 5 lbs/year
Chose a lighter alcoholic drink, or have less each week – 8 lbs/year
Drinking 68 oz of water daily – 10 lbs/year
 
Remember – countless other factors are influencing your metabolism and this is not permission to eat whatever you want to and become sedentary just because you’re controlling your beverage intake. These are just examples to show you what is possible by prioritizing simple swaps that work with your lifestyle. Every example is not appropriate or realistic for every individual, but there are plenty of options to build healthy lifestyles and routines that work for you!
Bottom line: You should be drinking 60-90 ounces of water per day! Add 16-20 ounces if you’ve been training hard, out in the sun, or drink a lot of caffeine or alcohol. 
Hopefully, this has reiterated something you already know… Water is crucial for every function in your body and nearly all of us aren’t drinking enough of it!  Even small increases in your water intake can profoundly impact your metabolism, daily energy levels, and focus. 

Cheers!

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]]> https://asy.gyv.mybluehost.me/water/feed/ 0 1115 Round up of Fitness Freebies, Nutrition Advice, and Tips to Inspire You​ https://asy.gyv.mybluehost.me/elementor-1105/ https://asy.gyv.mybluehost.me/elementor-1105/#respond Tue, 21 Apr 2020 15:00:26 +0000 https://asy.gyv.mybluehost.me/?p=1105 Things you may have missed – Spring 2020 I’ve noticed that have been a lot of new readers on the blog this week. And many long time readers have reached out to me saying they haven’t been able to read through everything I’ve been sending to my email list. I thought I would take a […]

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Things you may have missed - Spring 2020

I’ve noticed that have been a lot of new readers on the blog this week. And many long time readers have reached out to me saying they haven’t been able to read through everything I’ve been sending to my email list. I thought I would take a minute to compile this list of useful emails and posts that you may have missed in the flurry of news and changes that have happened over the last month or two.

Fitness and Free Workouts

>>>Body weight “Basic 4” Essentials Strength Warm-Up
The “Basic Four” is one of my most used bodyweight strength training workouts. In fact, we do it before almost every workout in the “Essentials” plan. These 4 movements strengthen your lower body, upper body, and core for an overall workout that is quick, gentle and convenient. Watch the video clips below to learn how to do these overlooked exercises safely and effectively. I use these 4 simple moves anytime I am short on space, time and equipment and just want to get a quick workout in to maintain my activity levels.

>>>Perfect Posture with resistance bands
Every Day, external forces compromise your posture. Slumping desk posture makes you look and feel tired, makes driving and sleeping uncomfortable, and increases the chances of aches and injuries from daily tasks.

>>>My Do-Anywhere Mobility Routine

Many of you have seen this already and it continues to be my most popular workout. This quick and simple routine can save you from aches and pains, poor posture, joint stiffness, and muscle tension.

Health and Nutrition

Have you ever looked at the front of a package and read the words “All-Natural” or “Heart-Healthy,” only to look at the ingredients list and find it is packed with salt, sugar, and chemicals you can’t even pronounce? The front of a food package has one purpose: to make you buy the product. If you want to ensure that you are buying foods that are truly healthy – high-quality, nutritious, unprocessed – then follow the tips below.
 
Did you know found that people between the ages of 32 and 49 who sleep fewer than 7 hours each night are significantly more likely to be obese?! Take better care of yourself by being consistent with your ‘sleep hygiene’.


>>>Nutrition 101: Protein, Carbs, Fats
From a weekend hike to a Monday morning workout, and even playing in the yard with the kids, how you feel and your performance is directly tied to diet.  If you want to hit your goals, exercise at the peak of your ability, and recover quickly, you must be intentional about what you eat, taking care to feed your body a balance of protein, carbs, and fats.

Motivation and Mindset

>>> Spring Cleaning: Throw Away the “I don’t have time to exercise” excuses
Other than New Year’s, there is probably no other time during the year that motivates us to make a fresh start like springtime does.  When the warm breezes start blowing, we want to throw open the windows and let the rebirth all around us revitalize our homes and our spirits. It is natural to clean out the old during this time of year, it’s a great time to come face to face with our excuses for not getting fit and healthy.  Excuses pile up just like the clutter that we accumulate in our houses, but it’s time to come clean. What is your excuse for not choosing health?

 

>>>Strength Training was the missing piece…
Get inspired by these two women who both lost significant amounts of weigh in their sixties and seventies. Women of this age are sometimes seen as frail, but Susan and Christina are both far from it! They are both fit, strong and toned and have metabolisms of women decades younger than them! Read more about their stories!

>>> Deadlines and Contests
It’s easy to hide behind heavy winter clothes, but when the mercury starts climbing, the clothes get lighter and we can’t hide anymore.  “Why didn’t I start working out weeks ago?” we ask ourselves.  “If only I had started sooner!” Give yourself a deadline and get started on a plan!

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]]> https://asy.gyv.mybluehost.me/elementor-1105/feed/ 0 1105 From overweight to loving the gym again https://asy.gyv.mybluehost.me/from-overweight-to-loving-the-gym-again/ https://asy.gyv.mybluehost.me/from-overweight-to-loving-the-gym-again/#respond Tue, 31 Mar 2020 01:37:37 +0000 https://asy.gyv.mybluehost.me/?p=1085 Quick Stats Name: SusanAge: 70Starting Weight: 195 lbs.Occupation: Substitute TeacherLocation: New Ipswich, NHSusan spent much of her adult life frequenting a local health club. She loved strength training and would often end up doing laps in the pool after workouts. Her routine was disrupted after becoming unemployed. Although she tried other gyms over the years, this […]

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Quick Stats

Name: Susan
Age: 70
Starting Weight: 195 lbs.
Occupation: Substitute Teacher
Location: New Ipswich, NH
Susan spent much of her adult life frequenting a local health club. She loved strength training and would often end up doing laps in the pool after workouts. Her routine was disrupted after becoming unemployed. Although she tried other gyms over the years, this once avid exerciser ultimately stopped taking care of herself, became inactive, and gained over 55 pounds.
After a gentle nudge from a personal trainer, Susan dove right in, and by working out several times a week and avoiding night-time snacking, she got her body back!
She lost 45 lbs in 10 months and shows no sign of slowing down. Susans fitness plan is set up to ensure long term success without risk of injury. Her nutrition plan is flexible and sustainable and she has learned to regularly check in with her hungry levels and appetite in order to control cravings and portion sizes. What makes Susans progress stand out is her daily commitment to taking back her health. Her discipline is evident in her reestablished 3x per week gym routine under the guidance of Primal Conditioning. 

In Her Own Words...

1. Tell me about where you were physically and emotionally with your health before deciding to join?
    I was so overweight that my ankles and knees hurt walking up and down stairs and I was easily out of breath.  I was disgusted with myself for letting myself go, i.e., gaining so much weight.  I always felt sluggish and was prone to colds/respiratory discomfort.
 
2. What kind of results have you seen since starting your program at Primal Conditioning?
     I initially lost 50 lbs. (though I’ve put back around 10), so clothes fit better (and are a smaller size).  I walk up and down stairs at least half a dozen times daily without experiencing knee and ankle pain and don’t get nearly as winded.  I seem to have more energy (even when I don’t get enough sleep and am tired).  I also believe my overall health has improved (not so many colds).
 
3. How would you describe your experience here at Primal Conditioning?
   I would describe my experience as great.  The exercises are varied from one time to the next so I don’t get bored.  The exercises build on each other with subtle, and not so subtle, changes.  I feel listened to, encouraged (not chastised, even when I deserve it), and challenged.  I like that sometimes I get to work out with others and sometimes I get to work out alone.  Either way, I always feel I get the attention I need.  
 
4. What would you say to someone else who was considering joining, or “on the fence” about joining our programs here at Primal Conditioning?
   I have said, and will continue to say, that it is a great place.  There are many options to choose from (i.e., private or group workouts; combination in-person and online programs; number of days per week, etc.).  Even though the exercises may be basically the same, their performance is customized for your ability.  It is relatively reasonably priced.  You also get good nutritional advice.  You are rewarded for loyalty and results.
 
5. Any additional thoughts you’d like to include?
   I am in my 4th year with Stephanie and would follow her anywhere.  She works well with people of all ages and doesn’t treat us older folks as if we might break and can’t do certain things (while taking into account any limitations).    

Does Susans's story sound familiar?

Have you struggled with losing weight and keeping it off? 
Have you started a fitness plan countless times, only to drop out before you saw results? 

Primal Conditioning’s virtual training plans puts a personal trainer in your pocket and guarantees that your fitness program will be maintainable, sustainable and always customized to your needs. Learn More.

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]]> https://asy.gyv.mybluehost.me/from-overweight-to-loving-the-gym-again/feed/ 0 1085 Strength training was the missing piece https://asy.gyv.mybluehost.me/strength-training-was-the-missing-piece/ https://asy.gyv.mybluehost.me/strength-training-was-the-missing-piece/#respond Mon, 30 Mar 2020 19:29:17 +0000 https://asy.gyv.mybluehost.me/?p=1077 Quick Stats Name: ChristinaAge: 62Starting Weight: 128 lbs.Occupation: Traveling Sales RepLocation: Keene, NHChristina has been actively running 5ks, marathons, and everything in between for several decades. She came to Primal Conditioning after losing 60 pounds on her own by following a paleo style diet. However she felt stuck and was unsure about what to do […]

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Quick Stats

Name: Christina
Age: 62
Starting Weight: 128 lbs.
Occupation: Traveling Sales Rep
Location: Keene, NH
Christina has been actively running 5ks, marathons, and everything in between for several decades. She came to Primal Conditioning after losing 60 pounds on her own by following a paleo style diet. However she felt stuck and was unsure about what to do next. Her running was slowing down and so was her metabolism. By adding strength training and addressing the imbalances caused by years of running, we increased Christina’s strength and overall metabolism. Her energy increased, her body felt better and running became easier and enjoyable again.
Consistently improving her weight training workouts, and nourishing her body with a high quality, all natural diet has allowed Christina to maintain top placings in regional events and to maintain her previous fat loss success. All without counting points or calories, and while balancing a travel-heaving career!

In Her Own Words...

Tell me about where you were physically and emotionally with your health before deciding to join?
My physical and mental health was already pretty good. I am an avid runner and have recently started a paleo diet. I wanted to push past some plateaus I have hit with both my endurance running and with fat loss.  
 
What kind of results have you seen since starting your program at Primal Conditioning?
I have toned my body and used muscles that have been asleep for a long time. My running has improved too!
 
How would you describe your experience here at Primal Conditioning?
Very positive and uplifting! Stephanie is a sweet trainer and she is knowledgeable about nutrition and dieting too.
 
What would you say to someone else who was considering joining, or “on the fence” about joining our programs here at Primal Conditioning?
Being a member of a private fitness studio is an excellent way to workout. You can make your own schedule with a trainer and get more individualized workouts compared to a typical gym.
 

Does Christina's story sound familiar?

Have you struggled with loosing weight and keeping it off? 
Have you started a fitness plan countless times, only to drop out before you saw results? 

Primal Conditioning’s virtual training plans puts a personal trainer in your pocket and guarantees that your fitness program will be maintainable, sustainable and always customized to your needs. Learn More.

The post Strength training was the missing piece appeared first on Primal Conditioning.

]]> https://asy.gyv.mybluehost.me/strength-training-was-the-missing-piece/feed/ 0 1077 Sleep Hygiene https://asy.gyv.mybluehost.me/sleephygiene/ https://asy.gyv.mybluehost.me/sleephygiene/#respond Sat, 28 Mar 2020 21:21:22 +0000 https://asy.gyv.mybluehost.me/?p=1064 Did you know found that people between the ages of 32 and 49 who sleep fewer than 7 hours each night are significantly more likely to be obese?!

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Hey – You! How are you feeling today? Take a moment to tune into yourself. Would you rate yourself as feeling energized? Well-rested? Or are you at the other end of the scale, feeling run-down or even exhausted?
 

Did you know studies have found that people between the ages of 32 and 49 who sleep fewer than 7 hours each night are significantly more likely to be obese?!

With most of us cooped up at home these days, having the time to sleep shouldn’t be an issue. Whats more important is having a consistent bedtime and even waking up at the same time. Even if you’re going to bed much later than usual, and sleeping in later, this shift in hours should still be consistent. Try going to bed within the same 30-45 minute window each night and waking at roughly the same time each day.
 
Most adults don’t need still their parents telling them to get to bed. Usually “real life” brutally shows us when we’ve under slept and how it can ruin our mood, schedule, diet, productivity, and even family/social time. Now I’m not going to tell you to go to bed before the sun goes down, and I’m not going to force you to wake up at 4 am to get a workout done. 
 
Life is busy. Period. We have so many things puling us away from restful slumber… streaming TV, endless social network scrolling, double shifts and late hours, family get-togethers, errands and not to mention any personal hobbies or interests. Sleeping consistently, however, remains a choice amoungst everything else on your list and it’s something that you choose to prioritize, or not. 
 

The exercise I’d like you to do today is to reflect on your own sleeping behaviors…

 
Are you getting 7-9 hours each night?  If not, why?  Do you engage in any negative habits that are tripping you up and stalling progress?   
 
Precision Nutrition has identified 8 factors that effect nearly everyone’s sleep quality and quantity. How does each factor effect you? (Questions adapted from Precision Nutrition)
 

  • Consistency:  Do you go to bed within the same 1-2 hour window each night? Do you wake up in the same 1-2 hour window each morning? If not, what causes you to be inconsistent? 

  • Light: Is your bedroom very dark at night? Do you have screens or bright lights on right up until the minute you want to sleep? 

  • Noise: Are there any irregular noises in your bedroom that might disturb you? Are there any constant noises (such as white noise or a fan) that help you fall or stay asleep?

  • Routine: What do you do in the 30 minutes before you want to fall asleep? What does “getting ready for bed” actually look like for you? 

  • Temperature: What temperature do you keep your bedroom? Do you often wake up because you are too cold or too hot? Do you have to open or close windows or otherwise change the temp of the room in the middle of the night? 

  • Stimulants: What’s the latest time of day you have a cup of coffee, your last cigarette, your last alcoholic drink, or any stimulating medications or supplements?

  • Exercise: Does the time of day you exercise effect your daily energy or your restful sleep? Exercising at night can rev people up, but for others it may act as an outlet for excess energy and help them fall asleep. 

  • Fullness: Are your dinners too large? Are you snacking or grazing between dinner and bedtime? How many hours are between your last meal/snack and your typical bed time? 
 

Whats ONE thing you can try tonight to get more restful sleep? 

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