Hydration: More Than Just Quenching Thirst

Hydration: More Than Just Quenching Thirst

The summer heat is here, the season of sweating! And we live in Texas, so go ahead and raise that sweat variable to the nth degree. Drinking water/ staying hydrated is always important, but with the seasonal extra loss through sweating, it becomes even more important to make it a priority.

Water makes up about 60% of the human body and is crucial for maintaining nearly every bodily function. Here we dive into why hydration is vital for health and well-being, explore the myriad benefits of staying properly hydrated, and offer tips on how to ensure you’re getting enough water!

 

Why Hydration Matters

Hydration is essential in many physiological processes, here are just a few:

1. Regulating Body Temperature

Sweating and respiration regulates body temperature. Dehydration hinders the body’s ability to cool itself, which can lead to heat exhaustion or heat stroke, especially during hot weather or intense physical activity.

2. Supporting Digestion

Water helps break down food so your body can absorb the nutrients, and it prevents constipation by softening stools and promoting regular bowel movements.

3. Lubricating Joints

Cartilage, found in joints and the disks of the spine, contains about 80% water. Adequate hydration ensures that joints remain lubricated, reducing friction and preventing discomfort or injury during movement.

4. Protecting Tissues and Organs

Water acts as a cushion and lubricant for the brain, spinal cord, and other sensitive tissues. Proper hydration helps maintain the balance of fluids around these vital organs, ensuring they function optimally.

5. Enhancing Physical Performance

Dehydration can significantly impair physical performance. Athletes and active individuals lose a lot of fluids through sweat, and even a small deficit can lead to decreased endurance, increased fatigue, and impaired coordination.

 

The Benefits of Staying Hydrated

Staying hydrated offers a host of benefits that go beyond basic physiological functions. Staying hydrated can improve cognitive function, enhance mood, leave you with better skin, and help with weight management:

1. Improved Cognitive Function

Dehydration can negatively impact concentration, alertness, and short-term memory. Proper hydration ensures that the brain remains sharp and focused, enhancing cognitive performance and reducing the risk of headaches.

2. Enhanced Mood

Studies have shown that even mild dehydration can lead to mood swings, increased feelings of anxiety, and fatigue. Drinking enough water helps maintain a stable mood and emotional well-being.

3. Better Skin Health

Hydration plays a key role in maintaining skin elasticity and appearance. Well-hydrated skin is less prone to dryness, flakiness, and premature aging. Drinking enough water can help maintain a healthy glow and reduce the incidence of acne and other skin conditions.

4. Weight Management

Water is a natural appetite suppressant and can aid in weight management. Sometimes, our bodies can misinterpret thirst as hunger, leading to unnecessary snacking. Drinking water before meals can help control appetite and prevent overeating.

 

Tips for Staying Hydrated

1. Carry a Water Bottle

Keep a reusable water bottle with you at all times. This makes it easy to sip water throughout the day, whether you’re at work, the gym, or on the go.

2. Set Reminders

We have resources at our disposal, let’s use them! Set an alarm or a reminder on your phone to help you drink water regularly. Setting reminders can help establish a routine, making it easier to stay hydrated.

3. Infuse Your Water

If you find plain water boring, spice it up by infusing it with fruits, vegetables, or herbs. Lemon, cucumber, mint, and berries can add a refreshing twist to your water, making it more enjoyable to drink.

4. Eat Water-Rich Foods

Don’t let plain ole water do all the heavy lifting! Incorporate water-rich foods like cucumbers, oranges, strawberries, and watermelon into your diet. These foods contribute to your overall fluid intake and offer additional health benefits.

5. Monitor Your Urine

One of the simplest ways to gauge your hydration level is to monitor the color of your urine. Pale yellow urine typically indicates proper hydration, while darker urine suggests that you need to drink more water.

 

It’s hot, we are sweating extra, hopefully we’ve convinced you enough to make water a priority! You should be drinking AT LEAST 100oz of water a day. By making a conscious effort to drink enough water daily, you can improve your overall health and well-being and keep yourself safe during this blistering season.

We didn’t touch on it, but it is important to note that replenishing electrolyte is an important cornerstone to hydration. We suggest LMNT packets, soon available for purchase at the gym!

So stay safe, drink your water!

Mastering the Art of Rest: A Guide to Strategically Deciding When to Take Rest Days

Rest days are an essential component of any fitness routine. While we may feel crushing guilt or pressure to constantly push ourselves to the very limits, proper rest and recovery are crucial for achieving peak performance and preventing burnout. Rest days are vitally important for recovery, allowing us to continue to push ourselves inside the gym. Choosing how and when to take rest days is crucial to our overall fitness and health.

It’s important to understand the significance of rest days in our pursuit of optimal health and well-being. Whether you’re an avid CrossFitter, runner or daily grinder, a dedicated weightlifter, or simply enjoy staying active, integrating rest days into your routine can make a world of difference in achieving your fitness goals.

The Importance of Rest Days

Rest days play a vital role in allowing our bodies to repair, recover, and adapt to the stress and strain we place on them during workouts. Without proper rest, our muscles, tendons, and ligaments can become fatigued, increasing the risk of injury and hindering our progress.

Rest days also help prevent mental burnout. Pushing ourselves too hard without necessary breaks can result in decreased motivation and enjoyment of workouts. By incorporating rest days, we create a balanced and sustainable approach to fitness that allows us to consistently stay engaged and motivated.

The Benefits of Recovery

Recovery is not just about resting and doing nothing. It involves intentional practices that promote healing and enhance our overall well-being. Here are some key benefits of incorporating recovery techniques into your routine:

  • Improved Performance: Recovery allows our bodies to repair and rebuild, leading to improved strength, endurance, and performance.
  • Reduced Risk of Injury: Giving our bodies time to recover helps prevent overuse injuries and allows for the resolution of any minor aches and pains.
  • Mental Refreshment: Taking a break from intense workouts can help us reset mentally, reducing stress and improving our overall mood.
  • Enhanced Sleep: Proper recovery practices, such as stretching and relaxation techniques, can improve sleep quality, leading to better overall recovery.
  • Long-Term Sustainability: Incorporating regular recovery ensures that we can continue to stay active and enjoy the benefits of exercise for years to come.

Strategically Deciding When to Take Rest Days

Deciding when to take rest days can be a subjective and individualized process. It depends on several factors, including your fitness level, goals, and overall well-being. Here are some guidelines to help you strategically plan your rest days:

  • Listen to Your Body: Pay attention to how your body feels. If you’re experiencing excessive fatigue, muscle soreness, or persistent pain, it may be a sign that you need a rest day.
  • Plan Ahead: Incorporate rest days into your weekly workout schedule. Aim for at least one or two days of complete rest per week, depending on your activity level and intensity.
  • Mindful Active Recovery: On rest days, consider engaging in low-impact activities such as yoga, stretching, or light walking. These activities promote blood flow, help alleviate muscle soreness, and aid in recovery.
  • Individualize Your Routine: Everyone’s body is different, so what works for someone else may not work for you. Experiment with different frequencies and durations of rest days to find what best supports your performance and recovery.
  • Seek Professional Guidance: If you’re unsure about how to structure your rest days or need guidance specific to your goals, consider consulting with a fitness professional or personal trainer. They can provide personalized recommendations based on your needs.

Remember, rest days are not a sign of weakness or laziness. They are an integral part of any successful fitness journey. Embrace the art of rest and recovery to optimize your performance, prevent injuries, and cultivate a sustainable fitness routine.

 

As we navigate our fitness journeys in New Braunfels, it’s important to understand the role of rest days in achieving our goals. By recognizing the importance of rest, embracing recovery techniques, and strategically planning our rest days, we can set ourselves up for long-term success.

The next time you feel guilty about taking a day off, remember that rest is an essential part of the process. Give your body the time it needs to recover, and you’ll be rewarded with improved performance, reduced risk of injury, and a renewed enthusiasm for your workouts.

What are your favorite way to recover on a rest day? Share your thoughts and experiences in the comments below!

Fueling Your Fitness Journey: A Deep Dive into Macronutrients and Their Impact on Exercise Performance

Embarking on a fitness journey requires more than just hitting the gym; it demands a thoughtful approach to nutrition. Macronutrients, including carbohydrates, proteins, and fats, are the powerhouse elements that can significantly impact your workout performance, recovery, and overall fitness goals. Here we explore how each macronutrient plays a crucial role in maximizing your gains and achieving peak physical performance.

1. Carbohydrates: Powering Your Workouts
Carbohydrates are the go-to fuel for your muscles during intense physical activity. Whether you’re lifting weights, running, or engaging in CrossFit or Daily Grind, carbohydrates provide the energy needed to push through and optimize your performance.

Importance for Workouts:
– Glycogen Storage: Carbs are converted into glycogen, stored in muscles, and serve as a readily available energy source.
– Sustained Energy: Complex carbohydrates release energy gradually, offering a sustained fuel source for prolonged workouts.
– Recovery: Consuming carbs post-workout replenishes glycogen stores and aids in muscle recovery.

Sources for Active Individuals:
– Whole grains for sustained energy (brown rice, quinoa)
– Fruits for quick energy (bananas, berries)
– Energy gels or sports drinks for intense workouts

2. Proteins: Building and Repairing Muscles
For anyone aiming to build lean muscle mass, protein is a non-negotiable component of their diet. Proteins play a pivotal role in repairing and building muscle tissues, making them essential for those engaged in resistance training and muscle-building exercises.

Importance for Workouts:
– Muscle Repair: Proteins provide amino acids necessary for repairing microtears in muscles caused by strength training.
– Strength and Endurance: A protein-rich diet supports muscle strength and endurance during workouts.
– Satiation: Protein-rich meals contribute to feelings of fullness, aiding in weight management.

Sources for Active Individuals:
– Lean meats for muscle building (chicken, turkey)
– Protein supplements (whey, plant-based) for convenient intake
– Greek yogurt and cottage cheese for a protein-packed snack

3. Fats: The Endurance Booster
While carbohydrates are the primary fuel for high-intensity workouts, fats come into play for longer, endurance-based activities. They serve as a valuable energy source during low to moderate-intensity exercises and contribute to overall health.

Importance for Workouts:
– Endurance: Fats provide a sustained energy source, crucial for endurance training such as long-distance running or cycling.
– Joint Health: Healthy fats contribute to joint lubrication, supporting overall joint health during physical activity.

Sources for Active Individuals:
– Nut butters for a pre-workout energy boost
– Fatty fish for omega-3 fatty acids (salmon, trout)
– Avocado for a nutrient-rich fat source

Balancing Macronutrients for Optimal Performance:
Achieving the right balance of macronutrients is essential for optimizing your workout performance. Scheduling a nutrition consultation with a coach can be a huge benefit in helping you achieve your goals. During your consultation, you will get personalized macro and calorie targets based on your specific goals. We will also outline the best ways to hit these targets and next steps after successfully achieving your goals.

Macronutrients are the unsung heroes of your fitness journey, influencing your energy levels, muscle development, and overall performance. By understanding how carbohydrates, proteins, and fats contribute to your workouts, you can fine-tune your nutrition to meet the specific demands of your active lifestyle. So, lace up those workout shoes, fuel your body wisely, and watch as your fitness goals become a reality.

5 Pre-Workout Nutrition Tips

“Most people have the will to win, few have the will to prepare to win.” – Bob Knight

Many people have diligent post workout recovery routines including consuming protein shakes, supplements, and other key nutrients.

However, very few individuals give much thought to their pre-workout nutrition.

What you consume for fuel before you exercise should include more than just a stimulant based energy drink. It should contain the right types of fuel for your body and mind to meet the demands of the days activity. A great pre-workout nutrition routine will not only help your days performance but can help improve your daily energy levels, build lean muscle mass, and shed unwanted fat. It is essential for taking your performance to the next level.

Pre-Workout nutrition is unique for each individual. The types of foods, quantities, and ratios of macronutrients may need to be adjusted based on how you are feeling and performing. It is important to discuss all these factors with your coach so they can help you dial in on a plan that works best for you. Check out these 5 pre-workout nutrition tips to start creating a routine that works for you.

1. Leave time to digest

You want to consume the right amount of food to fuel your workout but not so much that it slows you down. Depending on body size and food choice the body will generally absorb about 300-400 calories per hour. That means a meal of approximately 30g of protein and 40g of carbohydrates an hour before your meal will be fully digested by the time you begin exercise. If you have ever tried exercising on a full stomach you the feeling of bloat as all of the blood is out of your working muscles and in your abdomen for digestion. If you continue to push through the exercise your body may try rejecting the remaining contents of the stomach. This is best avoided and makes proper pre-workout nutrition an easy choice.

2. Choose the right foods

The types of foods consumed are just as important as the quantities consumed. A balanced meal of low glycemic carbohydrates and high quality protein is the best choice. For carbohydrates the best foods to consume are fresh fruit like apples, berries, and oranges. For protein try grabbing a 4-6 oz. chicken breast or a shake containing 30 g of quality whey protein. Fats carry a high caloric load and are not an immediately available source of energy for high intensity activities like strength training so they are best left out of pre-workout meals in high quantities.

3. Avoid Certain Foods

Dairy products, spicy foods, and fibrous vegetables may not be the best choice for your pre-workout meal. They can cause cause discomfort on your gastrointestinal (GI) tract that is less than ideal when you are about to train. Feeling queasy, or running to the bathroom is not the best way to spend your time at the gym. As a rule of thumb, if you have to ask “will this food bother me?”, it is probably not the right choice.

4. Keep it consistent

The more you change up your pre-workout nutrition the greater chance you have of something going wrong. It’s best to be a bit boring when it comes to nutrition, especially when you are eating to live rather than living to eat. Eating the same foods every day around your training schedule is the best way to dial in exactly the foods and quantities that give you the best results.

“Routine, in an intelligent man, is a sign of ambition.”

5. Keep it simple

The best routine is the one that you have the highest probability of following. When you plan your pre-workout meal consider the foods that you generally have access to and can properly prepare and take with you.

So there you have it. The top 5 pre-workout nutrition tips. If you have any other questions about diet or training reach out to one of our coaches and get started.

Missed Lifts and Threshold Training

Whether you are a seasoned veteran or new to lifting, there always seems to be an area for improvement.

As you train each day you are working hard to make progress and hit that next PR.

Some days when you’re pushing the weight you might feel your form start to break down. It might be a low catch on the clean you couldn’t quite rack or taking ten steps across the gym floor to stand up a snatch or jerk. You want your lifts to look snappy and butter smooth. A performance worthy of a super slow-mo breakdown to epic music like the folks on Hookgrip. Unfortunately your running man snatch is like that bad high school yearbook photo your girlfriend always laughs at.

“Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill

You’re working hard and no one is going to hold an ugly lift against you, but sometimes the best way to move forward is with a work smarter not harder approach. Working with an experience olympic lifting coach can help you tackle your weaknesses head on. There are many reasons why you could be missing lifts and many of them have nothing to do with your time in the gym. Sleep, nutrition, stress and recovery are all important areas to consider before addressing the training program itself. If you feel that things outside the gym are good then it is time to look at your training program as well as you as an individual athlete.

A proper training program should incorporate some form of periodization. This means alternating volume, intensity, and exercise selection in a fashion that keeps continuous long term progress. The program should address your goals and take into account the whole body of work. If you are missing lifts during a lifting session you first need to identify if the issue is technique based, strength based, or a mobility issue.

If it is technique based there are accessory drills to help you address the weak component of your lift. If it is strength based you can adjust the percentages you are working at to ensure you are able to successfully complete. You may also need to incorporate more strength work based on a strength inadequacy or imbalance. You may simply need to dial back volume to prevent neuromuscular fatigue. Mobility issues can be corrected by screening a series of movement patterns to identify where to tackle with stretching and mobilization.

Missing a lift during a lifting session has different implications than misses on olympic lifting movements incorporated in a metcon based workout. The first thing you have to remember is the intention behind the workout programming in terms of the energy system being taxed and desired physiological response. It wouldn’t make sense to incorporate Cleans at 90% of your 1 rep max into a workout designed to build aerobic capacity. The lift would slow you down too much in between attempts and make it challenging to repeat the efforts with an elevated heart rate. There could also be a discrepancy between movements that is holding you back. For example it may be dangerous to attempt snatches after performing grip taxing movements like deadlifts, pull ups, and kettlebell swings. Some workouts are designed to tax the grip and that is perfectly fine but you need to be smart about the goals of the workout to keep your training both safe and effective.

Finding a coach who can help you improve your technique, strength, and mobility is a surefire way to stop missing lifts! If you want to improve get in touch with us today!

Check Your Ego at the Door

“Greatness comes from humble beginnings; it comes from grunt work. It means you’re the least important person in the room—until you change that with results.” -Ryan Holiday

As an athlete you know how to work hard.

You show up day in and day out. You keep track of your training, nutrition, and recovery. But do all your actions truly align with a deeper goal. The one you say you want to accomplish but still feel hesitant towards. Are you truly on the path to mastery?

In his book Ego is the Enemy, author Ryan Holiday tackles the difficult topic of the place of ego in success. So often we become impatient on our path to success. We get caught up in what is unfair. We want to boast or show off and show the world our best side. All the while neglecting our weakness. Avoiding the work truly necessary to get better.

Can you think of a time in the past few weeks when you let ego get the best of you?

In this moment you were probably not taking the best course of action. Not focused on your values, who you want to be, or on taking action toward your goals. This can be problematic if you consistently let ego get the best of you.

Wanting to be the best will make you train hard toward your goals. Thinking you are the best can even have its place. If you are an athlete and need to go into every contest or event with confidence that you can win. But when you begin to act and treat everyone else like you’re the best…well that’s when you start running into problems.

The danger of ego is directly related to the reality distortion field it creates. You have seen examples of this in those who have achieved some levels of success. In business, music, and certainly in sport there are countless men and women who have made fatal blunders due to unruly egos. Often times they think themselves invincible and surround themselves with a team of people who only feed the ego and let it grow out of control.

Compare this to an individual who has their ego in check. By getting out of your head, detaching from the internal dialogue, emotional language, and most importantly outcomes of a situation you will be in a much better place to decide and act.

Winston Churchill says, “facts are better than dreams”. If you can be realistic with your current standing or status it sets you up for true success. You will know where to leverage your strengths, how to attack your weaknesses, and a realistic view of the challenges and competition that could get in your way.

How about in the gym-are you checking your ego when you train?

Working with a coach is one of the best ways to get a reality check. They can hold you accountable when you try to skip the warmup you should be giving more effort toward. They make sure you get deep enough on every rep of your squat.

They’re not just fitness police though. They’ll tell you when it’s time to put more weight on the bar. To tell you exactly the strategy you need to execute in competition. They may not always give you the answer you want, but always the answer that you NEED.

If you have a health goal you want to achieve don’t let ego get in the way. Reach out today to speak with with one of our trainers.

Sugar: An Athlete’s Survival Guide

As an athlete or someone who cares about their health and fitness it is important to make dietary choices that are nutritious.

One of the biggest battles faced by Americans today is contending with the high amounts of sugar that seem to be everywhere in the foods that we eat. Sugar seems to sneak its way into many of the foods and drinks we consume daily without us even realizing it. This can be detrimental to our health, training, and body composition goals because sugar can provide unnecessary calories, impact our mood, alter cognitive function and energy levels, and impact so many other vital functions in our bodies.

Sugar, What it is?

Simple sugars are the most basic form of carbohydrates known as a monosaccharides. You will often hear these referred to as glucose, fructose, and galactose. These ringed structures are also the building blocks for larger compounds such as disaccharides like sucrose (table sugar), and polysaccharides like starch (foods like potatoes, corn, and wheat).

What does it do in my body?

Our body actually runs off the simple sugar known as glucose. With the exception of individuals in nutritional ketosis, our bodies actually require sugar to perform vital functions to survival. Our brain is actually the biggest sugar hog in our body and consumes approximately 120 grams of glucose daily, thats about 420 calories worth! That glucose can come from our diet or produced through a process called gluconeogenesis in the liver.

Even though our body loves glucose it needs to moderate the levels of glucose in the bloodstream. A steady stream of glucose is preferred to large amounts because consistent excessive amounts can cause problems in our bodies. Its like filling up the gas tank in your car. You need to put in the proper amount of fuel and have a maximal capacity for storage. You keep the fuel in the gas tank even though there is more room in the trunk of your car. If you filled your trunk with gasoline it would no longer serve its useful purpose as fuel and would be very dangerous.

What if I have too much?

To prevent our body from excessive glucose levels in the blood we have the hormone insulin to help store the glucose we don’t need as fat. This is like having those handy little red 5 gallon gas containers. When the tank of the car is full we simply start filling our storage containers to save the energy for later. Having a little bit of extra fuel on reserve is always nice, but we don’t need to store extra fuel every single day or we end up with a problem.

So when can I have sugar?

As an athlete sugar is important for refueling our body after exercise. This makes sure that we have enough fuel in the tank the next time we want to go for a drive. If we want to drive fast and race however we don’t want to carry any extra storage containers in the form of fat. That will only impede performance. Most of our diet should consist of healthy fats, lean proteins, and complex carbohydrates in the form of vegetables that will not spike our blood glucose levels.

If you have questions about the optimal food choices for your diet to optimize performance you need to work with an experienced coach who gets the best out of athletes. Nutrition is a highly personalized journey and can take some refining and tweaking to optimize. Once you dial in what is best for you there is nothing that can get in your way!

Coffee, Wine, Bacon, and Fitness

The truth about some of your favorite indulgences

When you’ve gotten into a consistent fitness routine and finally started to feel good about the healthy choices you are making you tend to adopt a few new favorite foods along the way. At the top of the list for many folks are coffee, wine, and bacon. These foods are dietary staples in the fitness community and seem to fall somewhere in the category of “not bad enough to worry about and maybe even good for you.”Obviously with this kind of grey area it’s worth taking a deeper dive into the health benefits and potential pitfalls that can occur when eating these favorite foods.

Coffee

More than 450 million cups of coffee are consumed everyday in the united states alone. Coffee also happens to be the world’s number one source of antioxidants due to widespread consumption and high levels of polyphenols and hydrocinnamic acids. Despite its amazing capacity to fight free radicals in our body most people reach for a “cup of joe” each morning for one reason only. That energizing boost of energy from it’s high caffeine content.

Caffeine has become a huge catalyst for many of us to have a productive start to our day. For some of us taking one day without it and WHOA, watch out! Caffeine is also a popular beverage choice before a workout due to the increase in focus, energy, and alertness that make us feel ready to perform. Caffeine has even been shown to reduce pain associated with exercise making it a truly powerful training partner. Caffeine may also create a more favorable environment in the cells of muscle tissue that facilitate force production.

It also turns out that a cup of coffee can be beneficial post workout as well. When we exercise our bodies utilize glycogen, a form of glucose stored in our muscles, as a fuel source. In one study it was observed that athletes who consumed caffeine with carbohydrates after exercise had 66% more glycogen in their muscles 4 hours later. This significant boost in glycogen storage means you have set the tone for success in your next workout in terms of available energy.

Challenges arise when the quantity and timing of caffeine consumption begin to interfere with rest and recovery. Caffeine has been shown to interrupt sleep even when consumed 6 hours before bed time. Individual caffeine sensitivity can vary from person to person so you need to really listen to your body.

Wine

Red wine has long been touted as “heart healthy” and the best choice if you do wish to drink. However if you are a competitive athlete, trying to build muscle, or on a mission to lose fat there really isn’t much of a place for alcohol in your diet. After all, alcohol is merely empty calories (it will only contribute to fat gain, not lean muscle growth) and interferes with sleep, testosterone production, and puts extra wear and tear on your already busy liver. If you do find yourself in a situation where a drink is fitting, red wine tends to be a better than cocktails and heavy beers when it comes to calories and sugar.

What about the heart health benefits and antioxidants in red wine, don’t those make a glass worth it a few times a week?

Yes and No. And mostly no…

The link between red wine and heart health is still unclear and a positive correlation between the two has not been found. Red wine also doesn’t seem to perform better than other alcohols in its effect on cholesterol and heart health. Some of the hype around red wine comes from its resveratrol content. Resveratrol is a polyphenol found in the skins of grapes. It is possible that resveratrol reduces LDL levels and prevents blood clots. Unfortunately to consume high levels of this nutrient means drinking more alcohol and creating other potential health problems. Resveratrol supplements may not be absorbed that well so look for other good sources in foods like blueberries, peanuts, and plain old unfermented grapes!

Bacon

Bacon. Crispy. Crunchy. Delicious.
Is there any dish that can’t be improved by its presence?
Bacon may be the most controversial and beloved food in existence. In the wake of the paleo dietary movement and a shift in the way our country views dietary fat intake bacon has become the “little cheat food that could” for folks in the fitness community.

Bacon is made from pork belly and contains high levels of both monounsaturated and saturated fats. Bacon contains the monounsaturated fat oleic acid which is found in other healthy fats like olive oil. Saturated fat, long considered a culprit of heart disease actually plays an important role in our body’s signaling mechanisms. The ratio of different fats in the diet, genetics, and lifestyle choices all contribute to how much saturated fat we can consume for our optimal health.

So it turns out that bacon may not be so bad for you after all, but you have to be choosy. You have to consider the quality of the pork and the processing it undergoes during the curing that transforms bacon into the product we all know and love. The process generally involves curing the cuts of pork belly with salt and sugar and then the application of heat through a smoking process. There is also generally the application of some form of nitrates or nitrites to help preserve quality and appearance of the bacon.

For starters when you select your bacon product focus on where the pork came from and how it was raised. The tops brands will be pasture raised or humanely raised and organic is definitely an appropriate choice for this food. Next you will want the ingredients list to be short and not too sweet. That means pork, water, sea salt, and a small amount of sugar in the form of brown sugar or maple syrup. If you see a long list of preservatives and words you don’t recognize steer clear.

Finally some brands will use different sources of nitrates, even if the brand claims to be nitrate free it will often contain an ingredient like celery powder which has naturally occurring nitrates. Nitrates can convert to a carcinogenic compound known as “nitrosamines” under high temperatures. If you like your bacon crispy and brittle then you increase the chance of consuming these compounds. No fear, our body blocks the effects of these carcinogens in the presence of Vitamin C so grab a slice of orange or grapefruit with your bacon to play it safe!

Follow these guidelines and you’ll be sure to enjoy your “healthy” vices in the most appropriate ways possible. If you have questions about nutrition and how other dietary and lifestyle choices are affecting your training it can help to discuss them with a qualified coach who is experienced with nutrition as well.

Speed Is a Skill

Here is how to master it…

Depending on your sport the importance of speed could be a defining characteristic of your success. Naturally track and cross country athletes want to run fast, but speed can help in almost all team and individual sports where strength and conditioning comes into play. Whether you’re a running back who needs to hit the gap just a split second before the linebacker can wrap you up or a basketball player who needs to explode past the defender for a layup speed can be your best friend on the field or court. Given all else, a faster athlete tends to be a better one and luckily many of the defining characteristics of speed are skill based. That means they can be trained and improved upon. It is important to work with a coach who can teach you the skills and mechanics you need to learn. When improving speed is the focus you need to make progress in at least one and possibly all 3 areas of strength, mobility, and mechanics.

Strength

An athlete can become faster by improving their absolute strength and relative strength to their body weight. This can be achieved through a combination of resistance training and plyometric exercises. Heavy squats and deadlifts will help develop the the motor unit recruitment and force production ability of the leg muscles. Plyometric exercises like box jumps will strengthen connective tissue and improve the stretch shortening cycle in the muscle. Athletes will grow stronger and more powerful and this will directly correlate with increases in speed. Working with a coach who is well versed in speed development will help you get results quickly as well as stay injury free.

Mobility

Improving mobility, the ability of your joints to move freely and easily can directly improve your speed. This is primarily due to the increase in stride length when the hips, knees, and ankles have full range of motion. This allows for greater muscular contraction due to the body having a higher threshold for motor recruitment. Your coach should explain the proper way to dynamically stretch, warmup, cooldown, and mobilize as a part of your program. It is important to discuss any past injuries with your coach so they can help you to the best of their ability.

Mechanics

The foundational movement pattern of running is a skill just like any other. Learning how to generate power through the proper mechanics can be a game changer for many athletes and may make you feel like you are running for the first time all over again. The timing, stride length, ability to change directions, and use both the arms and legs for explosive movement are all essential skills to improve speed. Your coach will be able to address your unique needs and provide the proper guidance to dial in your mechanics.

If you are serious about improving speed to crush it in your sport seek out one of our coaches to develop a training plan to reach your goals.