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Are your clients hitting a training plateau or getting bored with their workout? Are you getting bored using the same exercises? Try manipulating the training variables to bring in some fun factor while staying true to your client’s goals and abilities.

Sometimes we get stuck in a training rut, whether for our clients or ourselves, using the same recipe of exercises we know will bring serious results. To continue to stimulate our muscles, and our minds, these tried and true training plans could use some variety swaps in the session ingredient mix.

The body adapts to the changes that it continually encounters, which is called the SAID principle: Specific Adaptations to Imposed Demands. Whether this is strength or weight loss, our body gets better and more efficient the more it is exposed to the same stimulus. In order to break through a plateau (or boredom), the demand needs to change so the body will continue to adapt. Change those demands by modifying the acute variables of exercise selection, repetitions, sets, intensity, tempo, volume, rest, frequency and duration. Here are some ways to adjust these demands but be sure your clients’ fitness level and goals are a match for the adjustments.

Chronic inflammation has been linked to multiple health issues that plague our society, including obesity, diabetes, cardiovascular disease, some cancers plus a range of autoimmune diseases. Here we’ll highlight what chronic inflammation is and some simple lifestyle changes to help reduce the toll it takes on your body.

Acute inflammation is the body’s response to tissue injury. It is the first line of defense against injury and is characterized by changes in microcirculation, leakage of fluid and migration of white blood cells from blood vessels to the area of injury. Typically of short duration, acute inflammation is primarily aimed at removing the injurious agent. Most of the time it is self-limiting. Clinically, acute inflammation is characterized by five cardinal signs: rubor (redness), calor (heat), tumor (swelling), dolor (pain), and functio laesa (loss of function). The acute inflammatory process is essential for tissue healing and repair.

Chronic inflammation, on the other hand, serves no function and has been linked to many of the chronic illnesses that are epidemic today, such as: diabetes, cardiovascular diseases, autoimmune diseases, arthritis, some cancers, allergies, asthma and obesity. (Khansari, N et al. 2009)

SPEED is an acronym for five major lifestyle factors that can be manipulated to mitigate and/or reverse some of the effects of chronic inflammation:

  1. Sleep
  2. Psychological stress
  3. Environment
  4. Exercise
  5. Diet

Sleep

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