Tag: Nutrition

Got Water? Everything You Need to Know About Hydration

July 1, 2021

Drink more water, drink more water. You hear it from friends, doctors, social media, regular media, blah, blah, blah. Unless you have been living under a rock everyone knows how important it is to stay adequately hydrated. It sounds so simple, doesn’t it? Yet for many including myself, we have a hard time drinking the proper amount of water each day. Water by itself to me is just boring. Now if it is a tasty alcoholic beverage on the other had I can easily knock them back one after another lol. So, if you are like me and have a hard time drinking enough water, please keep reading.

It is summer here in the Unites States and many areas of the country are experiencing record heat waves. These factors make it even more important to drink enough water each day. The human body is approximately 60% Water. Even mild dehydration can cause some severe side effects. A 2% decrease in brain hydration can result in short term memory loss and difficulty with math computations. Maybe that is why I am so bad at math?

Other common side effects include:

Thirst
Dry or sticky mouth
Not peeing very much
Dark yellow pee
Dry, cool skin
Headache
Muscle cramps
Brain fog

Signs of severe dehydration include:

Not peeing or having very dark yellow pee
Very dry skin
Feeling dizzy
Rapid heartbeat
Rapid breathing
Sunken eyes
Sleepiness, lack of energy, confusion or irritability
Fainting

Here are a few ways water works in your body

Regulates body temperature
Moistens tissues in the eyes, nose and mouth
Protects body organs and tissues
Carries nutrients and oxygen to cells
Lubricates joints
Lessens burden the on kidneys and liver by flushing out waste products
Helps dissolve minerals and nutrients to make them accessible to your body
Helps maximize physical performance.
Helps prevent constipation.
Improves cognitive function

And these are only a few of the vital roles water plays in the body.

How much water to drink

There are a bunch of formulas that you can use to determine a more precise amount of water but let’s keep it simple. For most intents and purposes

Women should consume 2-3 liters(8-12 cups) of water per day and men should consume 3-4 liters(12-16 cups) of water per day. If you are pregnant or nursing you should have a slightly higher water intake.

Children ages 1-3 need about 4 cups of beverages per day, including water or milk. This increases to around 5 cups for 4-8 year old’s, and 7-8 cups for 8-12 years old.

If you are exercising that day or working outside in the heat then stay on the high end of the recommendations or better yet follow the information below for proper workout hydration.

Exercise hydration for training in the heat

Drink 16 ounces of water 2 hours before your workout. Drink another 10-16 ounces just before and then 8 ounces every 15 minutes to try to stay adequately hydrated. Including one serving of a “sports drink” or a quality electrolyte supplement can also help to replenish minerals lost through perspiration.

Other fluids that count toward your daily hydration requirement

Water in juices but be careful of too much extra sugar. Especially if you are trying to lose weight or have blood sugar issues. The added sugar also slows down the absorption of water.

Soda both regular and diet contain water but should be avoided as much as possible. Both of these are very unhealthy and have a long list of negative effects.

Some great news for all of the coffee and tea drinkers out there. Water in coffee and tea counts towards your daily water intake. =-) Contrary to popular belief, coffee and tea have a very minimal diuretic effect. Fortunately it is not enough to offset the volume of fluid taken in.

Alcohol on the other hand DOES dehydrate you and will require you to drink more water to help fend off dehydration. If you are planning on drinking alcohol try to drink 6-8 ounces of water between each or every other alcoholic beverage. If is also a good idea to drink 16 ounces before going to bed. This can also help diminish or eliminate a hang over in many instances.

What about the water in food?

Water in our food

Most foods, contain water. The body gets about 20 per cent of its total water requirements from solid foods alone.

Digestion produces a small amount of water as a by-product which can be used by the body. Water sourced this way can provide around 10 per cent of the body’s water requirements.

The remaining 70 per cent or so of water required by the body must come from fluids (liquids).

Some great ways to make water taste better

Add slices of lemon, lime or orange or other citrus fruit
Infuse water with fresh berries, pineapple, melon, etc.
Slice cucumbers and add to water for a clean refreshing taste.
Enhance water with fresh mint leaves, basil, ginger, rosemary or cilantro.
Have a glass or two of sparkling water or seltzer to add some texture and at least make if feel like a cocktail.

Tips to help you drink more water

Drink 16 ounces of water first thing in the morning!
As soon as you wake up in the mornings drink 16 ounces of water Or drink it while you are brewing that morning coffee or tea.
Carry a water bottle with you.
You are more likely to drink water if it is with you. It is also cheaper to fill up your water bottle throughout the day than buying bottles of water nevermind the positive effect using less water bottles has on the environment.
Take water breaks!
Take a few sips of water between work tasks, or go for a walk to the water foundation for a mental break throughout the day.
Use a water tracking app.
There are apps for just about everything. Find an app that works for you, and track your water intake. Trackers also keep you accountable.
Drink a glass before you snack!
Before you raid the fridge or pantry, try drinking some water instead. Sometimes our bodies feel hungry, but we are actually dehydrated.
Sip water throughput the day. Sipping throughout the day instead of guzzling large amounts a couple of times per day allows your body to absorb more of the water you drink. Have you ever watered a plant? You know what happens if you pour too much in at one time. There is too much water for the soil to absorb so the water overflows an spills everywhere.

Important Considerations

As healthy as water can be for us, drinking water that is not properly purified or stored in plastic containers can actually be detrimental to our health.

Purified tap water is one of the best sources of water you can drink. (Except for a few very toxic locations). To check the quality of your tap water, you can contact your local water company for a copy of the Annual Water Quality Report (or Consumer Confidence Report), check it against the EWG’s standards, or both.

Nevertheless, Investing in a quality water filter that is certified to remove heavy metals, chemicals, bacteria and viruses, pharmaceuticals and other contaminants is one of the best investments for your health.

Some of the more economical and space saving versions I have researched and used are:

Each one is a different style of filter. Feel free to research them and decide which one(s) may be right for you.

Lastly, safely storing your clean water is a must. Plastic containers and water bottles can leach toxic chemicals such as, microplastics, BPA and phthalates. Plastics also contain a lot of unidentified chemicals and who knows what they can do to your health.

Storing water in glass or stainless steel containers is best.

So there you have it. Water. The source of all life as we know it. Drinking more of it is a simple concept but takes some discipline. The benefits however are endless. Now that you know everything that you need to know about drinking water, go have a glass.

Cheers!

Yours in health,

Kevin

Quick and Delicious, Shrimp, Rice and Vegetables

May 20, 2021

| 1 Comment

| Nutrition

Here is a delicious recipe I threw together the other night. It was super easy to prepare and tasted AMAZING! Surely a meal the whole family will love.

Just a heads up. I am not a trained chef. I am just a guy, father, husband, foodie who loves to cook. especially healthy meals that taste great.

Shrimp Scampi With Mixed Vegetables Over Basmati Rice

Prep Time: About 20 Minutes

Cook Time: About 20 Minutes.

Ingredients:

Two Pounds of Shrimp. (I use 2 bags of the Trader Joes Wild Caught Argentinian Shrimp. They are peeled and cleaned so it is fast and easy.)

1-2 Cups of Basmati Rice

1 Small white or Spanish onion

1 Red Bell Pepper

1 Green Bell Pepper

2-3 small yellow squash (or whatever kind you like)

1 head of chopped fresh garlic

Salt and Pepper

Garlic and Onion Powder

Olive Oil

1-3 tablespoons of Unsalted Kerry Gold Butter.

1/4 cup white wine

Directions:

Begin by Cooking the Basmati Rice.

1-Cup for 1-3 people. 2-Cups for 4 or more people.

Rice to water ratio is 1 cup of rice to 1 1/2 cups of water.

If using boxed store bought rice there is no need to rinse it.
If you bought rice at markets from a sack, rinse for hygiene purposes and also can be excessively starchy. Reduce water by 2 tablespoons, otherwise it will be gummy;

. Let’s go!

Place rice and water in a medium size saucepan over medium heat with no lid.
Bring to a simmer-the edges should be bubbling and the middle should be rippling, the surface will be foaming.
Place a tight fitting lid on, then turn heat down to medium low.
Cook for 12 minutes. As much as you are tempted DO NOT lift lid.
Tilt saucepan and take a super quick peek to ensure that all water is absorbed then clam the lid back down.
Remove from heat and leave for 5-10 minutes then fluff with a WOOD SPOON.
NOTE: 2 cups will take 13 minutes.

(The above recipe for cooking basmati rice is taken from Recipe Tin Eats)

Once the rice is cooking:

Rinse the shrimp, drain and pat dry. Season with salt, pepper, a teaspoon of garlic and onion powder. Set aside.
Cut up the zucchinis into small 1/4 inch size square pieces. Coat with a small amount of olive oil and season with salt, pepper, garlic and onion powder
Dice the red and green bell pepper.
Dice the onion.
Smash and dice up a head of garlic.

Cooking The Veggies.

Heat a 1-2 tablespoons of olive oil over medium heat In a large skillet.
Once the oil is glistening nicely add the zucchini and cook stirring occasionally for about 3 minutes or until about half tender.
Add the peppers and onion and cook mixing as needed until tender. Then set aside.

Cooking the Shrimp

In a separate saucepan heat 1-2 tablespoons of olive oil over medium heat. Until glistening nicely.
Add the shrimp and spread evenly to start cooking one side for about 1-2 minutes.
Just before flipping the shrimp add the garlic and 1-2 tablespoons of unsalted Kerry gold butter.
Turn the shrimp.
Once the shrimp are turned and butter is almost melted add a splash of white wine.
Using an oven mitt grab the handle and swirl the oil, wine butter and garlic around the shrimp. Cook for about 1-2 minutes until shrimp is done. (They cook fast so keep an eye out. DO NOT overcook the shrimp.)

Once the shrimp are done immediately remove from heat.

Plating

On a plate spread the desired amount of rice.
Spoon the desired amount of veggies over the rice.
Add the shrimp and using a small ladle poor some of the garlic sauce over the entire dish.
Poor a glass of white wine and enjoy!

Quick Tip: I like to cut the veggies a day or so ahead of time and keep them in the fridge in airtight containers to speed up prep time.

This dish is healthy, quick to make and is full of flavor and deliciousness.

If you try this recipe please let me know what you think in the comments section.

If you like this recipe and are looking for a delicious, healthy breakfast alternative please checkout my healthy breakfast alternative post here.

Yours in health,

Kevin

The Best Times to Eat Carbohydrates

May 18, 2021

| 2 Comments

One of the questions I often get asked is “When should I eat carbs if I am trying to lose weight?” Unfortunately, with all the news, media, social media, advice from friends etc. most people are not eating carbohydrates at the most opportune times to assist them in their weightless goals. So, if you are looking to shed excess fat, improve workout recovery, feel and look better please keep reading.

If your goal is to lose fat and become leaner it is best to keep carbohydrate intake low to very low for most people.

Before I discuss when the best times to eat carbohydrates are it is important to first recognize beneficial and non-beneficial carbohydrates.

Non beneficial carbohydrates are processed foods, white flour, sugar and corn syrup (among other syrups). These types of carbohydrates will not only prevent you from losing weight but can make you fatter. especially if you eat too much of them. These types of carbohydrates are also responsible for a host of negative health issues such as, cardiovascular disease, metabolic syndrome, diabetes, inflammation, neurological disorders, cancer and digestive issues just to name a few.

So are carbohydrates the spawn of Satan himself?

Not necessarily.

For most people trying to lose fat and gain lean body mass there are two optimal times each day to eat carbohydrates.

The first is immediately or within about 2 hours post workout on workout days.

Why?

Because at this time the glycogen stores in your body are low or depleted and spiking blood sugar raises insulin. Raising insulin at this time is a good thing. Normally if you are not active and you spike insulin you will store most of the carbohydrates ingested as fat. However, when you spike your blood sugar and raise insulin levels post workout your body will shuttle the glucose in your blood stream into your liver and muscle cells replenishing the depleted stores. This also, lowers cortisol and aids in recovery. Especially if you consume protein or branched chain amino acids with your carbs. These two factors assist in muscle growth and the body’s ability to burn fat.

For some individuals, they will function more optimally eating a small amount of carbohydrates pre workout. A good idea is to experiment to see which works better for you. Generally though, eating carbohydrates post workout is better for fat loss and workout recovery.

The second best time of the day to eat carbohydrates is in the evening. Many people are still under the perception that they should eat carbs in the morning. It seems logical because you will just burn them during the day right? Wrong. Yes if you are immediately going to exercise this is fine. However, if you are not going to exercise right away then you will spike your blood sugar and raise insulin early in the day. This leads to a crash a few hours later leaving you feeling hungry and craving more sugar/carbs for the rest of the day. This rising and falling of blood sugar and insulin throughout the day increases cortisol, and leads insulin resistance and storing fat.

This is why If you have/want to eat carbs each day then eat them in the evening. This will increase serotonin, make you feel full and happy. The tired feeling the carbs bring on will help you fall asleep. Getting quality sleep each night is a key to long term health and fat loss.

Now this doesn’t mean siting on your couch watching T.V. chowing down on a bag of Doritos and a pint of ice cream. It means eating a serving of 1-2 cupped handfuls size of a complex carbohydrate such as, sweet potato, wild, brown, yellow, etc. rice, quinoa, small portion of whole wheat or gluten free pasta, and even a small white potato with a source of protein and some healthy fats with dinner can have a positive effect.

So to sum it up.

Eat a meal with high carbs, high protein post workout.
Eat high protein meals with healthy fats, and fiber-rich vegetables during the day. Then, make your evening meals consist of lean protein, starchy carbs and a some healthy fats. eg. olive oil, butter, fish-oil, coconut oil and animal fat on non-training days.

One last thought. Totally restricting all non healthy carbohydrates is also not recommended. These can lead to excessive cravings and eventually binges and that can easily derail your diet.

The simple solution is to limit eating non healthy carbohydrates to 1-2 meals per week IF you are consistent on your diet for the rest of your meals each week and on a day that you workout.

Are there exceptions to this rule? Sure. However, this keeps it simple and will work best for the majority of people.

Give it a try and let me know how it goes?

Yours in health.

Kevin

Does Eating Fat Make You Fat?

May 10, 2021

Does Eating Fat Make You… Fat?

The simple answer to this question is: you will not gain weight if you do not consume large quantities of excess calories on a regular basis.

Following this line of reasoning, we may conclude that it makes no difference which macronutrient causes the surplus: if you eat too much protein, carbs, or fat, you will gain weight.

Remember the energy balance rule: you can gain weight if you eat more calories than your body needs to maintain its weight.

Conversely, if you eat fewer calories than it needs, you will lose weight.

Although there are other reasons for gaining weight, in particular fat weight, this is the underlying foundation for all weight loss and weight gain protocols.

The 4 Types of Fat

Now, not all fats were made the same, meaning that consuming certain types of fat can be very harmful for the body.

When it comes to fats from food, there are a couple of types consider.

Those are: Trans fats, saturated fats, monounsaturated fats & polyunsaturated fats.

Let’s go over each one separately!

Trans fats

Fats are inherently unstable compounds, and when exposed to a variety of environmental factors (light, moisture, heat), they spoil and lose their properties quickly.

Of course, industries that use a lot of fat during production have devised a method to address this issue.

That method for refining fats is known as “hydrogenation.”

Hydrogen atoms are applied to the molecular structure of liquid fats using this method until they enter a solid or semi-solid state.

Foods made with hydrogenated fats have a longer shelf life as a result of this process. This means big money for the big food companies and big problems for your health.

Trans fats are fatty acids with a chemically modified structure found in hydrogenated fats. This fats are 100%artificially made and do not exist naturally in nature.

When it comes to food, trans fats are one of the most harmful substances you can eat.

Trans fat consumption raises the risk of heart disease, miscarriage, type 2 diabetes, Alzheimer’s disease, and certain cancers significantly.

Trans fats are, without a doubt, one of the worst nutrients we have in modern-day food products.

However, given the abundance of such foods nowadays, it really is hard to get trans-fat consumption down to 0.

Nevertheless, all you have to do is avoid these foods:

Baked goods, such as cakes, cookies and pies
Shortening
Microwave popcorn
Frozen pizza
Refrigerated dough, such as biscuits and rolls
Fried foods, including french fries, doughnuts and fried chicken
Nondairy coffee creamer
Stick margarine.

If you see any of these, or it is a processed food then you may be certain that the product contains trans fats.

The simple solution, avoid these fats like the plague to dramatically improve your overall health.

Saturated fats

At room temperature, saturated fats are typically solid or semi-solid.

Long, medium and short-chained triglycerides are the three forms of saturated fats that can be distinguished.

Animal products, such as dairy products and beef, pork, and veal meat, include the first type (long-chained triglycerides).

Saturated fats are contained in smaller amounts in other foods, such as chicken and turkey.

Palm, cocoa, and coconut oil all contain medium-chained triglycerides.

Now, for the longest time, saturated fats have been thought to be bad because they are thought to raise cholesterol levels. However, a major study involving nearly half a million people was published in 2010 in the American Journal of clinical nutrition.

According to the findings, there is insufficient evidence to support the argument that saturated fats are the leading cause of cardiovascular disease and strokes.

And though that is true, your best bet is to not go overboard with any type of fat, including this one.

It is recommend that you consume no more than 10% of your daily calories from saturated fats.

Monounsaturated fats

Avocados, nuts, and certain plant oils, such as olive oil, are rich in monounsaturated fats.

Since this form of fat is one of the cleanest and least processed, it is a good idea to put it at the core of your fat intake.

Some studies suggest that monounsaturated fats can be useful for the cardiovascular system, improving its function and lowering the risk of cardiovascular disease.

“Monounsaturated fat is a type of dietary fat. It is one of the healthy fats, along with polyunsaturated fat. Monounsaturated fats are liquid at room temperature, but start to harden when chilled. Medlineplus.gov

Polyunsaturated fats

Last but not least, we have polyunsaturated fats, that are just as essential as monounsaturated fats.

In reality, Omega-3 and Omega-6 fatty acids are the only ESSENTIAL types of fats.

Essential means that the body cannot produce them on its own and that we must obtain them by diet or supplementation.

This is not true of the other three categories of fats, including monounsaturated fats.

Now, though omega-6 fatty acids are essential, they are found in abundance in our modern-day nutrition.

Plant oils, such as sunflower oil, corn oil, soy, and hemp oil, vegetable oil as well as nuts and seeds, contain a significant amount of short-chained omega-6 fatty acids.

Oppositely, we have arachidonic acid (AA), which is a long-chained form of omega-6 fatty acids.

This is involved in the structure of cell membranes and is used by the body to fight infection and regulate inflammation.

AA can be found in livers, eggs, yolks and seafood products.

Now, unlike omega-6 fatty acids, omega-3 cannot be found much in our modern-day nutrition and is actually deficit for most people.

The bad thing about this deficiency is that omega-3 fatty acids are actually a preventative nutrient.

We can call them that because these fatty acids regulate inflammation and immune processes, along with many other processes in the body.

Omega-3 fatty acids can be found in some animal products, such as fatty fish and crustaceans, but also in linseed oil, chia and hemp seeds and nuts.

Another great source of Omega-3s is supplementing your diet with a high quality fish oil supplement to assure that you are consuming enough of this very important nutrient.

Final Thoughts

Dietary fat is one of the most essential nutrients for the body next to protein and as such, it needs to be carefully selected.

The selection of fat-containing products is important, mainly because many foods contain highly-processed fats, which are terrible for the body.

For this reason, the first step is to learn how to differentiate between the 4 different types of fat.

In my upcoming post , I am going to give you more insight on the functions of dietary fat, as well as the best sources for you to derive these fats from!

See you next time.

Yours in health,

Kevin

But What if I Gain the Weight Back?

May 1, 2021

You started an exercise and nutrition program and have lost some weight and can finally fit into your old “skinny” jeans and clothes again. You are extremely happy, and you should be. You have made an amazing accomplishment. It is at this point that I like to say to clients “now it is time to donate all of your “fat”, “old” clothes because you won’t be needing them anymore. Unfortunately, at this point the client often replies “but what if I get fat again?” Here is why it is important to change your mindset if you wan to maintain your results for the long run.

In his awesome book Think and Grow Rich, Napoleon Hill tells this story. “A long while ago, a great warrior faced a situation which made it necessary for him to make a decision which insured his success on the battlefield.

He was about to send his armies against a powerful enemy, whose men outnumbered his own. He loaded his soldiers into boats, sailed to the enemy’s country, unloaded soldiers and equipment, then gave the order to burn the ships that had carried them. Addressing his men before the first battle, he said, “You see the boats going up in smoke. That means that we cannot leave these shores alive unless we win!

We now have no choice—we win, or we perish! Well guess what? They won!

To be successful in whatever goal you are undertaking then this is a very important and often overlooked concept. When you are attempting to accomplish something and enter into it already thinking about your “escape” plan that you have to fall back on, will you really and truly continue to give it 100%? Especially during tough times that will inevitably pop up from time to time? Probably not.

Now I am not saying it is not a great idea to have a back up plan but if that plan is also comforting you in a way that already has you thinking that you are going to fail in the long run then guess what? You WILL fail in the long run.

To keep the burning desire to reach your goals alive you need to eliminate things that will make it easy for you to retreat from your challenge when the going gets tough. If you remove the sources of retreat then you will have no choice but to succeed.

Let’s apply this to fat loss. If you keep your “fat “ clothes just in case you gain the weight back then you are already planning to gain the weight back. I see this happen all the time.

Let’s take a different approach. You just lost a bunch of weight and all of your clothes are too loose. Schedule a time and take all of the clothes that are too big for you now and confidently donate them to people that can use them. Then when you have a slip up from time to time and start to feel your “skinny” clothes getting a little tight use this as a sign to tighten up your diet (instead of your clothes) and get more consistent with your exercise before you fall to far off the wagon.

If you are serious about wanting to be leaner, healthier and fitter then “burn your boats” don’t give yourself an easy out for when you get in a rut. Remind yourself that this new lifestyle is who you are now. Not the unhappy, unhealthy and unfit person you were before. You got this!

Yours in health,

Kevin

A Healthy and Delicious Breakfast Alternative

March 2, 2021

| Uncategorized

If you are avoiding gluten and the usual processed breakfast crap and looking for a delicious breakfast alternative to eggs, bacon, sausage etc. here is a quick easy recipe I through together one morning with what I had in the house. It is loaded with protein, healthy fats, vegetables and healthy gluten free carbohydrates.

Ingredients:

Wild Caught Smoked Salmon. (I used the one from Costco)

1 Avocado

Fresh Organic Salsa. (I used the one from Stop and Shop but anyone you like will work)

Ezekiel Bread

Salt and Pepper to taste

Instructions:

1) Cut and take the seed out of the Avocado. Using a knife carefully put slices long ways down the inside of the avocado and then sideways. Using a spoon, scoop out the inside of the avocado and put into a bowl.

2) Put 1-2 Slices of Ezekiel Bread into the toaster.

3) Take 1-2 tablespoons of the organic salsa and mix into the avocado until desired texture. Add, salt and pepper taste.

4) Once the toast is ready, place desired amount of the salsa and avocado onto the toast.

5) Place the desired amount of Salmon on top of the salsa and avocado. (1-2 of the serving size listed on the package depending on your size and nutritional and body composition goals.

6) Enjoy!

If You Want To Hurt Yourself Working Out, Then Do This.

March 1, 2021

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Over my 20 years of training almost every population of people, there are a few disturbing trends that I see. One of the most pressing trends is failure of people to properly warm-up before they workout. Not warming-up is a sure-fire way to get injured and derail your progress, motivation, and results. So if you want to get hurt and have a less effective workout don’t warm-up.

Point blank, before working out or doing any sport or physically demanding activity you need to warm-up. There is always at least one client that arrives late and misses the warm-up and proceeds to just jump into the workout. Have you ever seen a professional football, baseball, soccer, hockey etc. player before a game? How long are they warming up for? At least 20-minutes. They warm-up to prepare their bodies for the ensuing sport/exercise, to prevent injuries and to improve performance. These are highly tuned, professionals in peak shape and condition warming up. Do you think the average person who sits all day for their job and is not highly active for 95% of the week and not in peak shape and condition can forgo warming up? Hell to the nah!

Now the good news is that you don’t have to spend 15+ minutes warming-up. For most people, a short 5-10-minute dynamic warm-up will suffice.

Important to note, I said dynamic warm-up. A dynamic warm–up is “moving while you stretch” or stretching through a joint’s full range of motion and preparing muscles for more intense exercise to come. It is not beneficial and can also be detrimental to do static stretching just before vigorous physical activity. Static stretching involves stretches that you hold in place for a period of time, without movement. This allows your muscles to relax into stretch. You do not want to relax into stretch before a workout. Save static stretching for the cool down and/or off days to work on your flexibility.

The video below shows the dynamic warm-up I have used with hundreds of clients with a ton of success. Before you begin elevate your body temperature and heart rate by doing 2-3 minutes of a light jog, bike, jumping rope, jumping jacks etc. Then begin the dynamic warm-up.

Give it a go just before you start your workouts and lower your risk for injures, improve your performance, flexibility, mobility, and balance.

One thing to note is that even though there are limited studies to prove or disprove any of the benefits of warming-up. Through 20-years of “in the trenches” experience with hundreds of clients of all age groups, I can vouch for the effectiveness of doing a proper warm-up and cool down and the long term benefits they provide.

To your health.

Kevin

Quick and Effective Dynamic Warm-up

YOU HAVE 90 SECONDS!

April 23, 2019

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Welcome to my Vlog/Blog You have 90 seconds. What this really means is that I have 90 seconds to grab and hold your attention while giving you some of the most useful, easy to implement and informative information about all things health, fitness, and…