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May 13, 2019

Cardiovascular Benefits of HIIT and Yoga

Here at Yoga Athletex we offer a wide range of HIIT and Yoga classes. When combined and attended regularly, our classes can be used to improve heart health. Today we will be discussing the specific benefits that HIIT and yoga offer for cardiovascular health.

HIIT stands for High Intensity Interval Training. HIIT classes are usually around 30-45 minutes. The beauty of HIIT training is that you can give all you have because it isn’t a long and grueling workout. HIIT training also reaps many benefits for the entire body, but the scientific facts behind HIIT and cardiovascular health is so intriguing! HIIT training helps increase the heart’s pumping capacity, so your heart can always be supplying the body with blood. Our HIIT classes intend to push you into the appropriate max training zone. This means that your heart is working like crazy to supply the muscles with blood, but you are only in this zone for short amounts of time. This allows you to safely train your heart to handle a high intensity threshold, which again circles back around to helping increase pumping capacity. HIIT training has been dubbed the training that turns back the clock in aging. That goes for heart health and overall health.

Yoga can aid your body in reducing the frequency of atrial fibrillation episodes in people affected by that condition. Yoga also helps to lower stress levels by releasing a hormone called cortisol. The hormone cortisol is produced by the adrenal glands, on top of the kidneys and produces a stress response, which puts strain on the heart. Yoga helps release that hormone so that stress doesn’t occur. A consistent Yoga practice also helps lower blood levels of markers for inflammation, along with the aid in palpitation prevention. Palpitation is just a fancy word for an irregular or rapid heartbeat. Last but not least, yoga helps blood circulation. Yoga does not only help prevent conditions, it also strengthens the muscles around your heart and everywhere else in your body. A consistent Yoga practice reaps so many benefits, these are just a few cardiovascular ones!

The wide range of training and yoga options at Yoga Athletex can give anyone an opportunity to experience these amazing benefits. If you are new to YAX, purchase our new client special HERE. Veteran? Book your classes HERE.

May 13, 2019

Who’s doing FMS?

FMS, also known as a Functional Movement Screen is a baseline assessment to identify asymmetries and imbalances in the body. Once you complete your FMS screening you will be given a 4-6 week exercise plan that will help correct those areas of dysfunctional movement. FMS will help you gain the fundamentals of exercise before trying to go to the next level. FMS builds a great foundation for anyone being assessed, and we all know that having a good, stable, and reliable foundation is the key to success! Completing your FMS screen and performing your given exercises will prepare you and your body for optimal performance. FMS is a tool that will take you very far into your athletic career – injury free. If you are not an athlete, an FMS screen will help you maintain a healthy body throughout your life. You will be able to move with ease and potentially pain free.

FMS can be a key part to an athletes’ success at any age. Click here to read why FMS in adolescence is beneficial for injury prevention and optimal performance. FMS has also reached collegiate and professional sports teams! These athletes are living proof that FMS works! They are truly ahead of the game from completing their FMS screen. Check out this article written by the New York Times on the Stanford football team, how they are reaping the benefits from FMS, and how some of their players are even applying what they learned from FMS into their NFL careers. Click here to read about how the Miami Dolphins are incorporating FMS into their NFL pre and post season training sessions. Click here to watch a video and read a blog about Nike Basketball incorporating FMS into their training. Other teams that use FMS are the Toronto Blue Jays, Montreal Canadiens and all the athletes at Yoga Athletex.

Whether you are training for a marathon, playing club soccer, or just trying to live a healthy lifestyle, FMS is for you. The athletes at Yoga Athletex all the way to professional sports are succeeding from having their screening done, so why shouldn’t you? Yoga Athletex would thoroughly enjoy administering your FMS screen. Click HERE to get signed up!

May 13, 2019

Eliminating Sugar for Improved Performance

In the words of Melissa Hartwig, let’s slay the sugar dragon! This week at YAX, we’ve challenged you to do all the things. One of which is to eliminate processed sugar. Why? Not to lose weight or look better by the pool, but to rid the body of inflammation and reset the brain’s relationship to this unhealthy block. Everyone knows that sugar is just not good for you. Not in the simple, processed form. Sugar does not contain vitamins, minerals, phytochemicals or really anything that contribute to health and performance. Sugar just provides empty calories that create a psychological relationship between you and “the dragon”. Overconsumption of sugar can lead to a hormonal and metabolic imbalance, causing inflammation in the body. Sugar also promotes insulin resistance, diabetes, digestive issues, obesity and decreased performance. All of this sugar talk includes artificial sweeteners. So, this week, we encourage you to abstain from all processed sugars in order to stay driven and feeling great during your 7 classes this week.

So, what can you eat? In a nutshell, pasture raised/wild caught/grass fed organic animal proteins like salmon, beef, eggs, chicken and bacon. All the vegetables. LOTS of vegetables. All the fruit. Good quality fats like ghee, coconut oil and avocados. Nuts and seeds like almonds or almond butter, pistachios, sunflowers, walnuts and more. Finally and most importantly, drink LOTS of water.

What is Processed Sugar?
Processed sugars are natural sugars that are modified, combined and processed to make something with regular flavor and texture, such as white sugar.

Sucrose – combines (half) glucose and (half) fructose to become a “complex” sugar. Typically it’s extracted from sugar-beet plans or sugar cane to make your typical table sugar.

Other Types – High fructose corn syrup, agave syrup, molasses etc.

In a nutshell:

  • Made from refined ingredients
  • Chemically processed
  • Artificial substance
  • Read your labels

NO
Bread
Alcohol (this includes wine + margaritas)
Goldfish
High fructose corn syrup
Watch your pasta sauce
Chocolate
Granola bars
Flavored Yogurts
 

What is Natural Sugar?
Natural sugars are sugars that are found, well, naturally. This includes fruits, veggies, and honey.

Glucose – refers to “simple” sugars, found in all foods that have carbohydrates. Glucose can be found in mushrooms, tomatoes, onions, etc. Glucose is vital to life and is in every single living molecule. It is also produced by your body and easily broken down by every cell in your body.

Fructose – another “simple” sugar, it’s also referred to as fruit sugar, because its main source is fruits and honey. Fructose is a bit harder to break down, as only your liver breaks down significant portions of it.

In a nutshell:

  • Real, whole foods found naturally
  • Single ingredient with no added chemicals
  • Can be cut up, ground or put in a jar
  • Read your labels

 

YES (preferably all organic, locally sourced, grass fed, pasture raised or wild caught)
Animal Protein (beef, chicken, seafood, eggs, etc.)
Fruits
Lots of Veggies (including potatoes)
Pasta
Honey
Nuts + Seeds
Healthy fats (avocados, coconut oil, ghee)
Plain yogurts
Milk – most likely (read the labels)
Cheese

Read full challenge details HERE.