5 MINUTE MEDITATION - RELAXING, SOOTHING PIANO MUSIC(WEVIDEO) : C.N.S. ...

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ATE TOO MUCK CARBOHYDRATE? OR FAT? FEEL SLUGGISH ...HERE IS HOW TO BALANCE YOUR SYSTEM!

How to balance your system:

Side effects of too much carbohydrate: headache, Energy high and lows, get hungry quickly

What to do: 1.Drink water

                   2.No caffeine, coffee , Redbull

                   3.Protein shake or high fat snack

                   4.Exercise

                   5.No Gatorade! (sports drink)

Side effects of too much Protein or fat: Sleepy, Feel full but hungry, crave sweets or caffeine

What to do: 1.Eat high glycemic fruit ( grapes,banana,etc..)

                   2.caffeine, coffee (Redbull, green tea...)

                   3.Eat rice,potatoes, pretzels,bread

                   4.Use digestive enzymes

3-Remember that 1protein will balance 1carb!

4-Avoid saturated fats with sugars:

Ex: Hamberger: Saturated fat: hamberger meat/ Sugar:White bread

Ex: Pizza: Saturated fat: Cheese/ Sugar:pizza dough

Ex: Ice Cream: Saturated fat: 35% cream/ Sugar:white raffined sugar

TROUBLESHOOT GUIDE ON PRE & POST WORKOUT SNACKS

Troubleshoot guide

 

Today there is a lot of information on nutrition. Opinions will differ from author to author. Here are a few tips from some of my favorite Authors : Tudor Bompa and Paul Chek. How about a little Troubleshoot guide on Pre and Post Workout snacks.

Q.How much protein should I take a day?
A.(1.2 to 2 gr/kg)  It depends on what phase of the program you're in, Hypertrophy may be around (1 to 1.2gr/kg) and Strength MXS(2gr/kg)

Q.What should I take before a workout?
A.Make a Protein Shake (50 to 60 ounce)and add Banana and Berries.
-Drink 10 to 15 ounces of the mix before the workout (30mins before)
-If your taking Caffeine or Pre-Workout, its better to take it as the training starts(to avoid an energy crash!)

Q.What should I take after the workout?
A.Immediatly after, you may take a yogurt to bring back the balance of the body from a negative to a positive((MacDougall and Al.,1995)
-Then take sips of the rest of the shake following the session.

Q.What if my stress Level(Cortisol) is too high what supplements are available?
A.Glycine by AOR or Cortistab by OAC.

Q.What should I have for a Pre-Game meal?
A-->A Full meal 3 to 4 hour before the game but no fruits or processed foods and It should respect your Metabolic Type!

Q.Should I have Caffeine on game day?
A.Beware of caffeine on game day as it may dehydrate you and weaken your performance!

Q.How much Gatorade should I drink?
A.150ml / 20min activity

Q.After a game how much water should I drink?
A.1.5liters/kg of weight loss

Q.After a game how much Carbohydrates should I eat?
A.1gr /kg or .45 X weight in pds

-Now as far as yogurt goes,Paul Chek recommends avoiding yogurts with fruit added as sugar is also added to the mix.Second the fruit added may also be over-ripened or too damaged to sell in the stores!(Eat,Move and be healthy! .,Paul Chek)

So the tip is: go organic on this one! I like ''Kefir'' its not a bad brand

-ALCOHOL is NOT to be taken 24 to 36 hours before a game!

SECRETS FOR BEATING INSOMNIA

Secrets for Beating Insomnia

1- Get to SLEEP by 10:30 p.m. , going to bed at 10:30 and falling asleep at 11 defeats the purpose of the whole thing.

2-Minimize your exposure to bright light bulbs for at least 2hres before going to bed. If you cannot dim the lights try installing low wattage light bulbs.

3-Sleep in a room that is completely dark.

4- Avoid consuption of ANY STIMULANTS (caffeine,sugar or nicotine) after lunch. If you have a hard time sleeping avoid desserts wihich can contain Alcohol, sugar or caffeine

5-Eat by your metabolic type and and beware of desserts in the evening which will results in disrupting the sleep cycle.

6-Drink plenty of water to stay hydrated so the body does not produce Cortisol while sleeping and wake you up in the night.

7-Exercise! It does help some people sleep better at night. Be aware not to do it too late before going to be bed. Increased cortisol level will disrupt sleeping patterns. (Cardio incl.)

8-All electrical devices should be away from your resting Area!!!!!!!!!!

9-Power naps ARE AMAZING FOR RECOVERY!!!!

Remember that sleep is important and you should respect your body at all times:

The sleep cycle works in waves so for all of you, here are all the best hours to feel good and complete each wave without waking up feeling dizzy: 2,3,5,7,8 hours of sleep

If your sleep is off and you need an Anti-Cortisol:

Tudor Bomba suggest: 1-500mg of vit C, 400iu of vit E and 4mg of Zinc

                                 2- Bcaa before workout and 30min in the workout

                                   3-Glutamine or Taurine: Depending on the level of overtraining                   

Thank you for reading this news letter and Good luck on your way to better health

Patrick Gravel, Le Fitness Fix

Chek Coach Specialist, Personal Trainer ;University Mcgill Certified

Biotonix Posture Specialist

NLCoach Level 1

THE HUBBLE TELESCOPE : BEST,AMAZING IMAGES OF JUPÎTER AND SATURN - PARAS...

MUSCLE INHIBITION OR UNBALANCED DIAPHRAGM PART 2

MUSCLE INHIBITION OR UNBALANCED DIAPHRAGM. PART 2

Sorry if it took a while for part 2 of this article but I was doing more clinical trials on the assessment process. So to get back on the subject,what is the logical order in treating the diaphragm and short tonic muscles?

Tonight's examples came today after evaluating a long term client of mine complaining about spasms in the lower trapezius muscle of the left side of the ribcage. So initially, I would do all the assessments of the rib cage and then proceed to treat the ribcage accordingly to the blockage. Then if the pain would still be present, I would proceed to stretching the culprits or short tonic muscles involved.

Today was different, I decided to observe the rib cage and see if the breathing came with lateral expansion or elevation first. Basically, people can be pullers or pushers of air. Another thing I watched , was the action happening at the sternal costal angle during inhalation and exhalation. The findings we're very interesting as there was no lateral expansion and the left side of the rib cage was the only thing elevating during inhalation.

My next decision was pretty obvious, I started to release the short tonic muscles inhibiting the right side of the rib cage (latissimus Dorsi, intercostal muscles and paravertebral muscles). After these were inhibited, the repositioning was a piece of cake! So to conclude the second part of this analysis, I would say that observing the client first is key to deciding the course of action.

Stay tuned as part 3 is coming soon!

THE BENEFITS OF MILK... ARE THERE ANY?

Tip of the day:''Milk it does a body good'' or does it? At the Chek Institute , we learn how milk can be a deadly poison. I wonder usually if the cow was boosted with hormones or just fed anything just to get more milk production. Another good argument is also that gluten intolerance and dairy intolerance goes hand in hand. With so many alternatives, why risk it?Another problem is the pasteurization.  It has been known to change the molecular structure of the milk. The Chek Institute recommends drinking raw goat's milk as a good safe alternative. Nevertheless, here is an Article by Harvard Health on the subject.

http://www.askdoctork.com/is-milk-good-for-you-201207172242

CHRISTMAS HOLIDAY WORKOUTS

Tip of the day:Ah Christmas is finally here! Now starts the shopping and preparing for the holidays.Here is the dilemma... I bet you you have no time to train! Well if your in a rush and you need a fast workout try doing a reverse Pyramid (tip on Mens Health) and use the Primal Patterns. So let's spilt the days: Day 1- Squats and Pushing, Day 2-Twisting and Pulling, Day 3- Bend and lunging, Day 4-Farltlek interval training(any Cardio Machine or outside). Now here's how it works EX: Day 2- Alternate Wood chops and seated Rows. Start with 1 wood chop and then 10 Rows, then 2 Wood chop and 9 rows and etc...till you end up with 10 wood chop and 1 row.Its fast and all compound move should be done in the week.This will keep you on your toes and functional! Enjoy.

ANOTHER GREAT ''EASY'' RIBCAGE EXERCISE TO LOOSEN THE LOWERBACK

Got a tight lowerback? Maybe you want to get your diaphragm in a better alignment? Feeling a little bit tight in the rib cage with lack of rotation and movement in your shoulders? Try the "stair short Seated Balloon" exercise.

To make this explanation "short " simply sit down on a 6" step with feet together.
¤make sure you are sitting on your sits bones.
¤ inhale through your nose in slowly blow out into the balloon.
¤ pause 3 seconds with your tongue on the top of the roof of mouth and take another breath in through your nose.
¤ slowly blow out again as you stabilize the balloon with your hand and make sure you do not strain your neck or cheeks as you blow. ¤ after the 4th breath in, pinch the balloon neck and remove it from your mouth and let the air out of the balloon.

#stretching #Montreal #McGill #samurai #mobility#posture #training #fitness #lefitnessfix #meditation#relaxation #diaphragm #posturalrestoration#lowerback #paravertebralinhibition