Post Workout Protein

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Recovery is one of the most important aspects of exercise. Everything from how much you sleep to what you eat needs to be taken into consideration. Consuming protein after your workout is among one of the most important. So many people participate in high intensity exercise and then don’t consume post workout protein.

After exercise, your muscles are fatigued and depleted of its natural energy stores. Your muscles are broken down and need to be built back up again. The soreness you feel the day or two after exercise is due to small tears in the muscles fibers. These tears come from extensively working that muscle during your workout. These tears are also what allow your muscles to grow larger and stronger for your next workout. Your muscles contain protein, so in order for your body to repair these tears, you need to ingest protein. This is why post workout protein is so important to consume.

The reason you want to consume your protein post workout is so that it gets into your system as fast as possible. Studies show that the best time to consume post workout protein is within 30 minutes of finishing your workout. The max time to wait is 2 hours post workout. This is because your body’s metabolism speeds up both during and post workout. Within 2 hours is when the metabolic rate is at its fastest. This increase in metabolic rate can remain for up to 24 hours depending on the type of exercise. You want to take advantage of your increased metabolic rate when it comes to ingesting protein. The reason you want to consume your post workout protein as soon as possible is because your body does not efficiently digest protein. A major portion of your protein intake never leaves your digestive system.

The recommendation for protein intake for someone who participates in high intensity exercise is the same recommendation for athletes. These groups should consume at least 1.5 times their weight in kilograms, in grams of protein. For example, there are 2.2 pounds in a kilogram, so a 200-pound man is 91 kg, so he should consume at least 137 grams of protein per day. That is the bare minimum protein requirement for that man, so a little more wouldn’t hurt.

Consuming post workout protein will not only help cut down on that soreness after a workout, but it will also help you recover faster. Whether you have a protein bar or a protein shake of some kind, be sure to bring it with you so you can drink it on the way home from your workout!

Tony Milano, CPT

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This Month’s Fit Fam: The Wallace Family

For the almost 20 years we’ve been married, Matt (you know him as “Waterbreak”) and I have always been physically active. But, for too many boring and tedious years, we were part of the big-box, gym population. You could find us walking around aimlessly, among the rusty, dirty metal machines. Picking up some weights, taking some group classes, but with no concrete fitness goals or intentions. Frankly, we just wanted to look good and feel good, but didn’t have one iota of how to get there!!

About 4 years ago, I discovered Chase & Heather through a close friend. Right away, I completed a Fitness Challenge, lost 14 pounds and was hooked! In the meantime, Waterbreak was still wandering the dreary, health club hallways. After convincing him that this wasn’t “Jazzercise,” he took the plunge and signed up! Shortly after, he said goodbye to a whopping 30 pounds!

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Fast forward to the opening of Infinity Fitness, with the addition of Mike’s Youth Programs, our three daughters (ages 8, 11 & 13) are developing their strength, agility and coordination. This fall, our oldest and a Blackhawks soccer player, has started training with the uniquely designed Scottsdale Soccer programming. Even my Dad and Mom (aka ‘The Mayor and First Lady’) are now Infinity enthusiasts.

The value of Infinity doesn’t stop with the torture, the intensity or the drive to improve – we show up everyday because of the commitment to our Infinity family. It’s not simply a “place” – it’s where we have created enduring, lifelong friendships.

Are we addicted? Yeah. Obsessed? Absolutely. More than anything, we are BLESSED to have Infinity Fitness in our lives!

With Encouragement & Love from Team Wallace,

(April, Waterbreak, Ashlynn, Sophie & Hope)

Fitness Enemy Number One

The fitness industry is built on people having a desire to make changes to themselves. There are so many different directions that you can take a workout program, and so many people that are looking for guidance, it’s one reason why I made a career out of it. There will always be something new to work on or someone new to work with in the future. People will always want to make changes to the way they look and how they feel. There are also a million different reasons and excuses for why people don’t look and feel the way they want to look and feel. The reasons can be far-reaching and include a wide variety of innovative conclusions. Ultimately, a lot of where we fall short on both performance and aesthetics comes down to one thing…Self-Justification.

It is enemy number one for any type of programming. We can find any reason to do or not do anything. It won’t always sense to anyone else, but that doesn’t matter. We connect the twisted logic in our heads and comfort ourselves into believing it to be true. If you give everyone who wants to lose weight a choice between a grilled chicken salad and a double bacon cheeseburger, in a vacuum they would choose the salad every time. Yet, somehow when we are left to our own devices, and we are having lunch by ourselves, that cheeseburger option gets chosen, and possibly followed by a milkshake because you took the stairs today at work instead of the elevator. It drives me nuts when people are looking to lose weight and they work so hard and bust their butts in a workout. Then decide that those 500 calories they just burned somehow justify a 1,500 calorie lunch. Then get frustrated that they aren’t losing the way they want to lose. Sorry, the math doesn’t add up. It’s a treadmill approach. Work real hard, but you’re not really moving anywhere.
Instead, be disciplined, understand that making progress toward your goals will require you to make decisions you don’t necessarily want to make. Instead of taking the easy way out and making up a bunch of crap about how you “deserve” that order of sweet potato fries because you sweated a little, and they’re “healthier” than regular fries, tell yourself no. Make these sacrifices each day until you’ve accomplished your goals. No one cares about the guys who only make it halfway up Mt. Everest because it got too hard, or because the view looks good enough from where they’re standing. Reach your summit, then rejoice. Don’t give yourself an out through illogical and untrue nonsense. So ignore your inner Stuart Smalley and achieve what you set out to achieve, don’t just settle when things get hard.
Chase Noll, CPT

Speed Training for Young Athletes

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Speed training has become one of the most important aspects of any athlete’s training program. Young athletes now have more opportunity then they once had and many are taking advantage of it. If you watch sports you know that speed on any playing surface can be the difference in wins and losses. Take Oregon football for example: They have, for the last decade, been quite possibly the fastest team in the country and have been a force in college football.

The younger an athlete starts the higher the ceiling becomes.  The main reason I recommend starting athletes out young is all about form and technique. If you can teach them young how to position arms, strike the ground, start, etc. they will already be ahead of others that choose not to, or don’t have the resources.

Speed training is NOT throwing out a speed ladder, hurdles, bands etc.  There is much more to speed training than that. If you have ever signed yourself, or your child, up for a speed program and they first thing you see is a speed ladder laid out, ask for your money back. This is the lazy or uneducated way to speed “train”. Now, don’t get me wrong, there is definite need for those resources but it doesn’t start there. It starts at the toes to the top of the head with good posture in between.

At Infinity we run a six week program starting Oct. 13th that consists of movement mechanics, explosive movement, agility, reaction, acceleration and core development. Our program has been very successful. It has been creating a visible difference in our athletes and it is being used on every type of field and court. If you are the parent of an athlete or an athlete yourself, I recommend finding a speed program that is near you. It will change the way you play the game.

Mike Sheahan, CPT, PES, CES, NASE

7 Motivation Reminders

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We all experience days where our energy levels are low. Days where you don’t feel like getting up from your bed. Days where you simply want to sit on the couch and watch your favorite movie. There’s nothing inherently wrong with wanting these things. We’re all human, and we all need to relax and spend time to decompress from our daily, hectic schedules.

Whether you’re at home or at work, it’s important to remember to fit in exercise to your daily routine. While it may seem as though 30 minutes is a lot, health professionals recommend that adults get at least 30 minutes of daily exercise in for health.

If you need a reminder about health benefits, take a look at this list and share it with your friends and loved ones for motivation!

1. Exercise to look and feel great. Not only does exercise keep you energized, it can also improve your posture, make your skin glow and tone your body. Exercise also acts to reduce the risk of different types of disease – everything ranging from heart disease to cancer and type 2 diabetes.

2. Exercise to lose weight. For many people, burning fat is a motivator especially as summer rolls around. Exercise burns fat and prevents fat storage as well.

3. Exercise to stay energized. Exercise can not only reduce your stress levels, but also ensures you feel less exhausted and ready to tackle any of your daily responsibilities. Start your day with a simple routine, or switch things up to get your 30 minutes in!

4. Exercise to sleep better and age slower. While it fuels your energy levels, exercise can also ensure that you get a good night’s rest. Be sure to catch at least 8 hours of sleep to get ready for the next day. Regular exercise has been linked to fighting aging and reducing inflammation as well.

5. Exercise to relieve different types of pain. By strengthening your muscles and focusing your energy on exercise, you can relieve all types of pain. Of course, it’s good to consult a physician and your Method Fitness personal trainer to get advice on what’s best for your body and health.

6. Exercise to stay happy and enjoy your lifestyle. As part of its many benefits, exercise has been proven to reduce depression, which can lead you to enjoy your lifestyle and fun activities with kids, family and friends.

7. Exercise to boost your confidence and to stay sharp. Staying on track with your fitness is a definite confidence booster as you notice visible results of your efforts. Be sure to monitor your routine, switch up exercises and keep with your goals for exercise. Exercise additionally helps cognitive functions – keeping you motivated and your mind sharp.

Jeff Cymbalski, CPT

Do you drink enough water?

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We all think we are drinking enough, but are we really? Why is water so important anyway? You might say to yourself, “I’m not thirsty, so why should I drink water?” There are numerous benefits to water—many of these benefits we can’t physically feel, but are so important to help us our bodies perform at maximum potential both in and out of the gym.

In my opinion, probably the most important reason why we should drink more water: Water energizes and lubricates muscles. Muscle that isn’t well hydrated will “shrivel,” decrease performance, and will put you at risk for injury. I like to think of our muscles like sponges; if the sponge is wet, it has less of a chance of ripping; if the sponge is dry, it has more of a chance of ripping. Your muscles work the same way!

Water helps maintain the balance of body fluids. Your body is 60% water! All of our body functions rely on water: digestion, absorption, temperature regulation, creation of saliva, and transfer of nutrients.

Water aids in weight loss! Okay, it doesn’t directly make you lose weight, however, it replaces sugary, calorie packed beverages that add up and enable you to pack on extra pounds. Filling up on water instead of unnecessary drinks such as soda, sweet tea, or alcohol will help you feel more satisfied, help you cut calories, and support you in your weight loss journey. Drinking 8-16 ounces of water before you consume a meal can prevent you from overeating.

Water helps kidney function. Your body fluids help flush toxins out of your cells, and your kidneys filtrate the fluids. If there is no fluid to filtrate, the toxins cannot be flushed out. In other words, the toxins will be stuck in your body! This makes you feel lethargic, run down, and could potentially put you at risk for having kidney stones.

Water helps the appearance and health of your skin. Our skin is the largest organ in our body, and is beat up enough by pollution and sun. Don’t do any more damage by dehydrating it! Proper hydration can help your skin look smoother, younger, and could reduce the appearance of wrinkles. And who doesn’t want great looking skin?

Bottom line: get your water in! Keep a water bottle with you at all times, know how many it takes to hit your goal and keep track of how much you have drank. You should drink at least half of your body weight in ounces of water per day (example: a 200lb person should drink 100oz of water.) Keep in mind that if you live in a dry, hot climate, you should drink even more!

Heather Weber, CPT, CES

Should my young athlete train in-season?

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Should your child train during their season? Very simply, yes they should. In-season training for athletics seems to be lost at lower levels (high school and below). Coaches are doing their best to game plan for the next game, set practice schedules and probably have a separate full time job. Many coaches are also the strength and conditioning coaches at the high school level in the off-season, but they don’t have the time to train the kids properly in-season. Then there are some coaches that don’t realize that in-season training is as important as off-season and preseason training.

Key reasons to train in-season

  • Injury prevention
  • Maintenance of strength, power, agility and flexibility

I would urge you to talk with your child’s coach or admin to encourage in-season training. If a current program does not include training, then the work your child put in during the off-season will waste away rapidly because there isn’t proper maintenance being done. The difference between winning a state championship and losing early in the playoffs can be made in a gym.

My recommendations are to have a well rounded in-season program, 2-3 times per week, that includes hypertrophy, muscular endurance and also strength and power exercises. I would also recommend a flexibility program or coach to keep your athletes at full functionality. At Infinity Fitness we run a Sports Performance program, which is offered year round, and has athletes making strides, not just maintaining but also excelling during their seasons. Check our schedule here for available times. Please contact us if you, your child or your child’s team would be interested in training with us: info@infinityfitnessaz.com

Mike Sheahan