Tuesday, May 31, 2016

Avoiding The Biggest CrossFit Errors


It is always good to be in the “know” especially if you want to get into an fitness program like this,  So avoid the biggest CrossFit errors with these helpful tips for physical fitness and health.

Ways to Avoid The Biggest CrossFit Errors

There are times when you feel you need to give in to your temptation to take some shortcuts into your workout routines, just like the guy next to you that you start to notice cutting corners on some of the CrossFit routines just so he could finish his training. But you have more than enough reason to not envy him or even think about following suit.

You know better to not take shortcuts or risk yourself getting injured, especially with CrossFit training.

Kipping Without A Proper Base of Strength

Kipping pull-ups are one of the most popular routines in the CrossFit training program compared to dead hang pull ups.

“Folks who don’t have the strength to accomplish strict pull-ups or muscle-ups will often bypass the process of growing strength in the strict fashion and will learn kipping, and with that comes increased potential for injury,” says Logan Gelbrich, a CrossFit Games competitor and Level 1 trainer at CrossFit Los Angeles who also holds certifications in CrossFit Olympic Weightlifting and Coaches Prep.

Gelbrich pointed out that most notable are wear-and-tear injuries to the shoulder joint, like rotator-cuff and labrum tears.

In order to fix it, Gelbrich suggests to do at least five strict pull ups before doing kipping pull-ups or muscle-ups in order to prepare for proper base strength to pursue the routines.

Cherry- Picking WOD’s

It is important to be consistent in order to succeed at CrossFit and achieve your desired results.

“A lot of beginners to CrossFit are really focused on what the Workout of the Day is, and they realize that they’re better at some movements than others,” says Dusty Hyland, owner of DogTown CrossFit in Culver City, Calif. “So they conveniently find ways not to make it to the gym when the WOD calls for things they’re really inefficient at or lack coordination in. A great example would be jumping rope. A lot of people will skip a workout if there’re double-unders in it, especially if they’re brand new to CrossFit.

In order to establish that consistency, Hyland recommends two to three workouts for beginners that consist of a wide range of skills and movements to improve strength conditioning areas. Follow this up with increased intensity week over week and make sure there is the determination to stick to the program.

Put Your Mind Into It

Lack of engagement and determination to stay with the program is often a waterloo that leads to lack of motivation and a waning desire to push through with the training.

This isn’t a boot-camp class,” Hyland says. “We’re going to teach you how to move better, how to get stronger and how to be a more mobile human being so that you can do things outside of the gym for a long time. You need to be ready and prepared, bottom line. You can’t half-commit to this because it’ll just crush you.”

To address this, condition yourself to always put your mind into your CrossFit program. You can start by going to the gym on time instead of coming in late.

“Being on time is going to allow you to warm up, work on the things you need to work on and be ready to do the workout correctly. If you’re rushing the workout and rushing to leave, you’re going to get hurt. You need to be ready and prepared, bottom line, or you’re never going to be successful,” says Hyland.

Avoid overtraining

This training requires discipline and going beyond or short of expectations can be detrimental to your workouts.

Your training is only as good as your recovery,” Gelbrich says. “A lot of people — especially endurance athletes — get into CrossFit and see that a Workout of the Day is only eight minutes long and say, ‘That’s it? What else do I do with the rest of the hour?’ Given that there’s generally a shorter, more intense time frame, it’s hard for people to wrap their mind around the fact that training this way is enough. So overtraining happens, and people train more days per week than maybe they’re ready for, and they’re not able to recover, which kind of negates the premise of training in the first place.”

“People ask me, ‘Are two-a-days OK?’ Well, four-a-days are OK if you can recover from it,” Gelbrich says. “Very few people have a fitness level to do that, however. For some athletes, it’s perfectly appropriate to train three times a day, six days a week. If I did that, I’d be overtrained. So it really does depend on the athlete.”

Always make sure to know when you are overtraining or not. Pay attention to what your body tells you.

So pay attention to your programs and avoid the biggest crossfit errors in order to make the most of your workouts.

The post Avoiding The Biggest CrossFit Errors appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/avoiding-biggest-crossfit-errors.html

Irradiation To Ground Beef May Not See Light Of Day, Yet


This after Health Canada posted in their website regarding the proposed amendment that includes the irradiation of ground beef as a process to rid food products of harmful bacteria like E. Coli and salmonella, among others, before it is sold to the market.

Irradiation Of Ground Beef As A Precautionary Measure

The amendments came in the heels of a supposed legislation to require all beef manufacturers to subject meat products, especially ground beef, for irradiation as part of an ongoing campaign to prevent the spread of deadly bacteria that may contaminate food during processing.

However, what was thought to be legislated steps could now only allow and not require the meat industry to “improve the safety of their products” of irradiation to ground beef, according to Health Canada Spokeswoman Marysse Durette, who said that with these changes, irradiation to ground beef may not yet see fruition by the end of summer.

Irradiation is the process of bombarding meat with radiation energy to sterilize it from microbes and has been proven to be effective in eliminating any type of microbes that may contaminate the meat.

The US FDA on the other hand, says that irradiation is the process of applying radiation to ionize food to “improve the safety and extend the shelf life of foods by reducing or eliminating micro-organisms and insects.”

Change of Perspectives

For more than a decade, industry and civic groups in Canada has been calling for irradiation to food products to prevent the spread of harmful diseases caused by microbes that contaminate food, especially after several incidents over the years have been reported of diseases caused by food contamination.

The latest of which was back in 2012 when 18 people in British Columbia, Quebec, Newfoundland and Labrador were affected by an E. Coli infection linked to beef processed in a facility that led to the largest food recall in the history of Canada.

Mark Klassen, director of technical services for the Canadian Cattlemen’s Association said that initially the public has been willing to push for requiring the beef industry to subject meat products for irradiation prior to retail.

However, it may have taken a new twist as it has taken in some negative reactions from several quarters of the community based off on mostly “due to negative stakeholder reaction” to the procedure.

“I think public perception has changed,” says Klassen.

Industry observers pointed out that unless there are more compelling reasons and studies behind it to quell negative public perception on irradiation to ground beef, it may just be another campaign that could well be gathering dust in the shelves.

The post Irradiation To Ground Beef May Not See Light Of Day, Yet appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/irradiation-to-ground-beef-may-not-see.html

A Clock In The Brain Is What Keeps Your Memories Ticking


Scientists believe that what keeps your memories ticking is a naturally-occurring complex mental process that takes place in the brain to allow you to develop memories that helps you establish awareness of where you have been, where you currently are and where you may be headed to.

So, What Keeps Your Memories Ticking?

In a study published recently in the journal Nature Neuroscience, the RIKEN Brain Science Institute in Japan claims they have unlocked the secret on how neurons that represent space stay in time with test mice in controlled laboratory experiments.

Researchers claim that the neurons in the brain require properly-timed waves of activity in order to organize memories across time. This takes place in the memory center of the brain called the hippocampus where temporal ordering of the neural codes are organized to build a mental map.

They observed that when a test mouse is navigating through an environment, the central hippocampal area called the CA1 rely on a series of rhythmic waves from neural inputs coming from nearby brain areas that produce an updated map of space. When the inputs from a hippocampal region called the CA3 were turned off by researchers, the mice seemed to get confused with their ‘mental’ map and took more time navigating through the environment.

In order to accomplish this neuron switching, study author Thomas McHugh together with study co-author Steven Middleton said that they genetically engineered the mice to express a nerve toxin in the CA3 region to shut down the junction to other areas of the brain. They were able to note that neural activity was still processing, except that they were more capable of measuring the impact of CA3 input on the space map as they successfully muted the synaptic communication.

“Without input from CA3, there was no global organization of the neural signals across the theta cycle to define where the mouse came from or where it was going,” said McHugh.

When the discovery of the mental space map in the hippocampus was recognized back in 2014, the brain’s circuitry responsible for memory processing and updating still remained a mystery, but with the recent discovery, it gives a thorough understanding of how the brain functions and how memory data is processed and updated.

With these breakthroughs that help you understand what keeps your memories ticking may well be good references for future studies that can help better understand treatment and prevention approaches to degenerative diseases of the brain, among others.    

The post A Clock In The Brain Is What Keeps Your Memories Ticking appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/a-clock-in-brain-is-what-keeps-your.html

Computer Vision Syndrome Affects Millions Worldwide


In a world of updated technology and enhanced productivity models, it is not a mystery how computer vision syndrome affects millions worldwide and can become a very
alarming condition
that could be detrimental to eye health.

Computer vision syndrome affects millions worldwide due to technology and work demands.

All over the world, no less than 70 million people in the workforce are at risk of developing computer vision syndrome (CVS) and the numbers are expected to increase over time.

In a report published recently in Medical Practice and Reviews by eye care specialists from Botswana and Nigeria, the authors claimed that there is a imminent risk of working professionals developing CVS like bankers, architects, journalists, accountants, educators, academicians, graphic artists and even students – not limited to those who could not work without a computer to carry on with their regular tasks.

But that’s just the tip of the iceberg, authors say, because it cannot be discounted that the same risks could develop among average individuals including children and adolescents who spend hours everyday playing computer games to add millions more to the equation.

Researchers claimed that 70 to 90 percent of those who use computers extensively, either for work or play have been found to have one or more symptoms of computer vision syndrome with effects ranging from vision-related problems to neck and back problems, including complaints of neurological symptoms of chronic headaches and musculoskeletal issues like carpal tunnel syndrome and muscle numbness.

Study authors Tope Raymond Akinbinu and Y.J. Mashalla, cited four studies that reported the effects of prolonged computer use from three hours and more daily could result to eye problems, lower back pain, tension headaches and psychosocial stress.

The most reported problem related to computer activity involved blurring of vision, dryness, itching and redness that were all found to interfere with work productivity.

The primary reason why the problem is so pronounced is the fact the eyes are more strained in focusing on pixelized images displayed on a computer screen compared to printed images on hard copy. As the eyes focus on these electronic images, it voluntarily shifts focus on images that help it relax behind or around the screen areas, but with the constant need to refocus and relax, it gets to straining for the eye muscles, eventually resulting to redness or itching, leading to eye fatigue.

Another problem is the reduction in the frequency of blinking that results to dryness of the eyes as it is the blinking movement that is responsible for lubricating the eyes and ends up drying or irritating the eyes. The normal blinking rate is 17 times per minute, however, studies have shown that working on a computer reduces it by only about 12 to 15 times per minute.

The researchers advise that in order to minimize the effects or prevent symptoms is to provide adequate lighting in the work area, reduce glare or brightness on monitors, increase font sizes, proper posture when sitting down to work and taking rest breaks to  allow the eyes and body to move around or rest from work.

The post Computer Vision Syndrome Affects Millions Worldwide appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/computer-vision-syndrome-affects.html

So You Want to Write Your Own Program

If you've decided to build your own training plan from the ground up, here's how to get started.
Many trainees do not understand how to set up a training program themselves, so they follow any plan that comes along, bouncing from one idea to the next. Or they train however their friend is training, who is just as clueless. 

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Stop Contemplating and Start Doing

Not sure if you're ready for change? Test the waters with these three small actions.

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Monday, May 30, 2016

How Your Genes Affect Your Jean Size

Note: This article is about the influence of genetics on the structure and shape of your body. It goes without saying (but we’ll say it anyway) that clothing sizes, which are typically determined by the designers or manufacturers, are outrageously arbitrary. You could (and probably do) wear a wide range of sizes, and these sizes have nothing to do with your worth and value as a person.

This article is co-authored by Molly Galbraith and Dr. Krista Rompolski, PhD, CPT. Krista is an Assistant Professor at Drexel University, where she teaches Pathophysiology, Anatomy and Physiology, and courses in clinical research.


“I am just big-boned. Everyone in my family is big-boned.”

“My mom is overweight. My dad is overweight. I’ll never be anything but overweight.”

“My sister is tall and lean like my dad, and I am short and stocky like my mom. I will never be lean like my sister.”

At one point or another, you’ve probably heard your friends or family members utter these phrases. Heck, you may have even said similar things yourself. For every average-height, average-age woman who can stay pretty lean with very little effort, no matter how much she eats or what she does for exercise, there is another woman of the same height and age, with the same eating habits and activity level, whose body composition is completely different.

What gives? Genetics. That’s what gives.

How Much Do Your Genes Affect Your Weight?

Your genetics, above all else, determine how your body responds and adapts to your food intake and your activity. Whether it’s how much lean mass you hold, how much fat mass you gain or lose, and where on your body you carry these tissues, your body has a blueprint that is, to say the least, difficult to manipulate. We get our genes from our parents, who got them from their parents, and so on. We carry a bit of each of them in our chromosomes.

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Ongoing research aims to identify specific genes, or portions of genes called alleles, which increase the risk of obesity. While it is very difficult to isolate a genetic effect from environmental factors. Twin studies and studies of families in which all children are fed the same diet have estimated that genetics account for approximately 60 to 70 percent of our Body Mass Index (BMI)1. This leaves anywhere from 30 to 40 percent of our body weight attributable to our environment, which includes the food available to us, our family and social influences, and our lifestyle choices.

AmandaGraydon-321x356 - flexingThe story doesn’t end with the genes we inherit. While in utero and during our earliest years, our genes can interact with and be influenced by the environment, altering their expression. This is a field known as epigenetics. Examples of early childhood epigenetic influences include what our mothers ate diet while pregnant with us2, whether we are delivered vaginally or via C-section, and whether or not we are breastfed, just to name a few. All of these factors can impact our weight.

A staggering example of the influence of epigenetics comes from studies in women who have had weight-loss surgery, and later had children. In one such study, after women received biliopancreatic diversion, a procedure that significantly reduces the amount of food that one can eat and absorb, they were 52 percent less likely to give birth to overweight babies3. These women may have passed a genetic predisposition to their children to be obese, but the influence of the weight-loss surgery had a greater influence on their offspring.

These relationships can go both ways. You may inherit genes that tend toward leanness, but also experience an epigenetic effect that increases your risk for obesity. For example, if your mother greatly increased her food intake while pregnant with you, you are at an increased risk of being overweight or obese even if you have “lean genes.”

While we do have some control over our body composition, genetics do make a big difference.

Every message in the media, or even among peers, is typically along the lines of “just eat less and move more,” as if it is always that simple and works for every person uniformly. People carrying excess weight are often stigmatized as being overeaters, or lazy. At the same time, we often assume that a very thin person doesn’t eat enough. Some people are simply going to have an easier time than others managing their body weight.

What About Your Body Type?

Although weight gets a lot of attention, body shape is heavily influenced by genetics, and for many women, they struggle to achieve the particular body shape they envision, no matter how much weight they gain or lose. We implore you to take the pressure off of yourself for not having the body you expect or prefer to have. So many of us bemoan genes-jeans-jvb-ivonne-jensinkler-body-types-327x341our bodies and try desperately to change them, but we are all born with a specific genetic makeup that we cannot control. If you look at families as a whole, you’ll see patterns in body type and shape.

There are always exceptions of course, but when we go about our daily lives without putting much serious effort towards changing the way our bodies look, we tend to look a lot like our parents or other family members due to the influence of genetics. Of course, thanks to the randomness of heritability, within a family you can have sibling who is 6’5” and can devour two Thanksgiving dinners with no impact on their weight or body composition, and another one barely who is barely 5 feet tall and feels like she gains weight from simply looking at a slice of pecan pie.

Take, my (Molly’s) personal story, for example: I have broad shoulders and a small waist. I also have large breasts, wide hips, and a tendency to carry excess body fat. I have more of an hourglass shape, so while my belly can be lean enough to show abdominal definition, my thighs still tend to be “thicker” even when my body fat levels are normal or low. Several members of my family have struggled (or currently struggle) with their weight, and I used to struggle with my weight as well. However, now that I know how to eat and exercise properly, I am able to control my level of leanness to some degree. This means that while I may struggle to get extremely lean (more on that later), I am able to alter my lifestyle enough to avoid being overweight or obese, and keep myself healthy.

genes-jeans-ggs-women-beach-walking-body-types-327x341In the medical and scientific communities, bodies are generally classified as one of three body types (also referred to as somatotypes) based on certain physiological characteristics. Those three body types are: ectomorph, mesomorph, and endomorph.

In general, if you are thin, have long limbs and a long neck, and low body-fat levels, you are an ectomorph. If you would describe yourself as an “athletic” build, and it’s not hard for you to add body fat or muscle mass to your frame, you are a mesomorph. The mesomorphic body type is more common among men than women. If you have a softer, less athletic build, with larger hips and thighs, and you tend to easily gain weight, you are an endomorph. The endomorphic body type is more common in women than in men.

In addition to these three main body types, there is an association between risk for lifestyle-related diseases and where people carry or store body fat6. If you tend to carry most of your weight in your hips, thighs, and buttocks, you’re at a lower health risk than those who carry fat elsewhere. In fact research suggests that storing fat in your lower body might protect you against cardiovascular disease. People who tend to carry weight in their abdominal area and upper torso are said to be at a greater risk of developing lifestyle-related diseases such as diabetes and heart disease. If you’re somewhere in between, and your weight is a little more evenly distributed, your health risks may be somewhere in the middle.


“Strong” and “Healthy” comes in a variety of shapes and sizes.

While reading through the descriptions above, it’s only natural to immediately try to identify under which category you fall. You might have found one that sounds exactly like you and your build. Or maybe it wasn’t so clear which one you are. Very few people are one “pure” body type. Usually, we have some characteristics from one or more categories. Hybrid body types are quite common and if you found yourself nodding along to characteristics in two of the different categories, you are likely a hybrid.

Finding your happiest and healthiest body weight is part genetics, part lifestyle, and part body embracement.

Feeling healthy and comfortable in your skin is what’s most important. You only get one body. You might as well embrace it.

What Happens When We Go Too Far?

While we can influence our physical appearance to some degree, ultimately genetics are a big determining factor in many of our physical characteristics. You can’t switch from one body type or shape to another. Your bone structure, your height, and the length of your limbs are pretty much set once you’re done growing. Lifestyle choices such as your nutrition, physical activity, sleep, and stress management can influence your metabolism, how much muscle mass you have, and how much body fat you carry, and your genes determine to what degree your lifestyle will influence those things.

When you set physique goals that go against your body’s natural tendencies, it can take an extreme amount of work and diligence to get there, and then maintain that state.

Your body may never be comfortable there and will put up resistance in an effort to revert to what feels more comfortable and natural. Taking extreme measures to make physical changes puts your body under a lot of stress. What’s more, if those extreme measures involved prolonged energy restriction, your body will fight back in an effort to stop the restriction, leading to behaviors that encourage your body to regain weight.

A great example of the physical and psychological consequences of severe restrictions was the famous Minnesota starvation study, performed by Ancel Keys during World War II. Men in this study volunteered to undergo months of severe food restriction to examine how starvation influences physical as well as psychological health. This study showed, to say the least, disturbing results. During the study, metabolic rate decreased by an average of 40 percent, and the subjects experienced everything from dizziness, weakness, anxiety, and depression, to a loss of interest in their hobbies and strange rituals and behaviors around food. Participants started doing things such as collecting recipes, obsessing about food, and mixing foods together into unusual combinations. They also felt guilty about resuming normal food intake, yet frequently binged and purged to rid themselves of discomfort. Only when their weight was restored several months later did these symptoms resolve5.

star_magazine_cover - croppedThe results of this study are scary, but even more so when you consider the number of people who spend years trying to manipulate their body weight (often through extreme calorie restriction) in an effort to achieve a certain physical ideal. We live in a time in which bodies are scrutinized on every television show, magazine, and all over social media, so it’s unsurprising that the quest for the perfect body is such a society-wide preoccupation. It seems that, for most people, all this quest is doing is creating more dissatisfaction, shame, and body-image disorders than they would have had, had they not attempted to change their bodies.

As Brown University, a leader in health promotion and healthy weight research, states, “…you would probably need to pathologically distort your relationship with food and exercise in order to do it [override your genetics]; you’d have to be willing to divert resources from a lot of other important pastimes (school, work, relationships, hobbies), and you’d have to be able to keep that up for—well, the rest of your life. This is impossible to maintain and would seriously undermine your emotional and physical health.”

(To be clear, this is referring to trying to make an extreme change that overrides your genetics, not making reasonable changes like trying to improve your health by losing a bit of body fat or gaining a bit of muscle).

Yes, it’s absolutely possible to totally transform your body. But is it really worth it? Only you can decide. Brown University’s Healthy Weight program suggests that you ask yourself these questions to evaluate your body composition:

  • Do you get feedback from your doctor that suggests that your pulse, blood pressure, and lab work results are healthy for someone of your age and gender?
  • If you have finished growing (and remember, many people will not finish growing until their early 20s), does your weight tend to stay in the same range, without a lot of significant fluctuation, and without any strenuous effort on your part?
  • Do you find that you have plenty of energy throughout the day, and that you are not more likely than your peers to catch colds and flus?
  • Are you getting 30 to 60 minutes of enjoyable physical activity on most days of the week?
  • Do you generally eat only when you are hungry and stop when you are comfortably full?
  • Do you eat a wide variety of foods (covering all the food groups or food group substitutes)? Would you say that most of your choices are high in nutrients and moderate in calories?
  • Do you include lots of high-fiber choices in your meals and snacks?
  • Do you eat a minimum of five servings a day of fruits and vegetables?
  • If you drink alcohol, do you drink it in moderation?
  • Does your body resemble the size and shape of other healthy members of your family?
  • If you are a woman, do you get your periods regularly, and is the flow pretty normal?

How do you know if your lifestyle choices are going too far? If you answer “no” to some of the Healthy Weight questions listed above, you are probably leaving the “healthy lifestyle zone” and venturing into disordered territory.

I (Molly) have learned from experience that I don’t want to go to extremes. For me, competing in figure competitions and trying to get extremely lean placed great stress on my body. In fact, the three times that I tried to achieve an extreme level of leanness when I prepped for different figure competitions, I found myself exhausted, depleted, and without a period for months at a time. I have learned to love and embrace my body, and I no longer try to force it to attain uncomfortable levels of leanness. I simply maintain a level of leanness that feels comfortable, but not extreme for me, through proper eating and consistent, intelligent exercise.


The bottom line is that you cannot control your unique genetic makeup, your body type, your bone structure, or your tendency to store fat in certain places instead of others. But you do have some control over how your genes express themselves based on your lifestyle and how well you take care of yourself. Because your lifestyle is what you can control, focusing on that—as opposed to cursing your “bad” genes—is what is most important, not to mention, more productive.

Make the Most of Your Genes

So which lifestyle factors are most important to focus on? Spoiler alert! They probably look a lot like the sane and sustainable recommendations we often make for living a healthier lifestyle: eat whole, minimally processed food most of the time, lift moderate to heavy weights two to four times a week, move your body as often possible in ways that feel enjoyable to you, manage your stress effectively, get seven to nine hours of quality sleep a night, and above all, love yourself.

Yes, on the surface these changes sound simple enough, but if you’ve ever tried to make them on your own, you know it’s harder than it sounds. Real, lasting lifestyle changes are tough to make, but it can be done. You may just need a little help, which is precisely why we created our Strongest You Coaching program.

There’s nothing worse than watching women exhaust themselves in the gym, desperate for results, only to end up spinning their wheels and not making the progress they want to make. That’s why we created our FREE Report, Why You’re Training Hard And Not Seeing Results.

In this FREE Report, we detail why you're probably not getting the results you desire, and how you can remedy it. The good news? It's simpler than you might think! (And it doesn't involve working harder!)

Get it now!


  1. Textbook of Obesity: Clinical Management. Wiley-Blackwell 2012.
  2. Walley AJ, Asher JE, Froguel P: The genetic contribution to non- syndromic human obesity. Nat Rev Genet 2009, 10:431-42.
  3. Kral JG, Biron S, Simard S, Hould F-S, Lebel S, Marceau S, Marceau P: 
Large maternal weight loss from obesity surgery prevents transmission of obesity to children who were followed for 2 to 18 years. Pediatrics 2006, 118:e1644-9.
  4. Pasquet P, Apfelbaum M: Recovery of initial body weight and composition after long-term massive overfeeding in men. Am J Clin Nutr 1994, 60:861-3.
  5. Kalm, L.M., & Semba, R.D. (2005). They starved so that others be better fed: Remembering Ancel Keys and the Minnesota Experiment. Journal of Nutrition, 135, 1347–1352.
  6. Williams, M.J., Hunter, G.R., Kekes-Szabo, T., Snyder, S., Treuth, M.S. (1997). Regional fat distribution in women and risk of cardiovascular disease. Am J Clin Nutr, Mar;65(3):885-60

The post How Your Genes Affect Your Jean Size appeared first on Girls Gone Strong.

Protecting Your Muscle Mass Is Key To Staying Fit


Your efforts might go unnoticed if you fail to take the necessary steps to protect your muscle mass, and it may take some additional preparation to ensure that your “gains” are not only limited to the gym.

For many CrossFit enthusiasts, the need to be physically fit also relates to the body’s need to stay healthy and nutrition is a very important aspect the needs to be considered by every CrossFit practitioner.

Protecting Your Muscle Mass Through Nutrition

Protein is a key contributor in protecting the muscles mass and gaining it for the body. Simply put, it is the protein storehouse for the body. In order to develop muscle mass, the body needs a certain amount of protein to be able to add gains or ‘feed’ it. Consuming less amount of protein than needed, the body starts to consume protein from muscle tissue, which could affect your performance on your next Workout of the Day (WOD).

The good news is, it is easy to track the amount of proteins you consume and it may take a little bit of work at first by having to read through food labels and doing some calculations but as time goes, you develop the habit if doing it and the calculations can be done with your eyes closed.

How Much Protein Does The Body Need?

As standard, experts agree that the body needs 1 gram of protein for every pound of bodyweight per day, so in order to maintain healthy protein levels, a 150 pound person may need to have 150 grams of protein consumed per day.

Knowing the right amount of proteins that you find in your day-to-day meals is important so you may know what type of foods to eat and at what amounts.

Meal preparation and planning is important so you do not get to miss out on essential nutritional values for your body.

Here are some of the most common food products with their protein contents;

  • A quarter pound of beef burger has 20-25 grams of protein
  • An order of standard-cut sirloin steak can give you 25-20 grams of protein
  • An egg contains 6 grams of protein
  • Three tablespoons of hummus has 4 grams of protein
  • A serving portion of beef jerky has 15-20 grams of protein
  • A glass of whey protein shake has around 25-30 grams of protein
  • A piece of avocado has 4 grams of protein
  • One breast of lean chicken can provide you with 25-20 grams of protein.
  • One standard fillet size of commercial salmon contains 20-25 grams of protein
  • A handful of nuts have about 7 grams of protein.

Protein supplements can also be a good source of protein, especially for those who actively work-out. Among the most popular ones are whey proteins, branched chain amino acids, protein powders and protein shakes, among others.

Make sure to get good quality proteins from reliable brands when it comes to protein supplements, so a little amount of research is important to get you the information you need for supplements that can ensure you are protecting your muscle mass.

The post Protecting Your Muscle Mass Is Key To Staying Fit appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/protecting-your-muscle-mass-is-key-to.html

Toronto Pro SuperShow Expo 2016


Join the Nutrition Club for the Toronto Pro SuperShow Expo on June 4th and June 5th!

Toronto Pro SuperShow Expo Details

The 2016 Toronto Pro SuperShow will showcase more than 100 booths of the latest sports equipment, apparel and nutrition. The EXPO will host several sporting competitions, events, feature several guest speakers and industry celebrities.

The Toronto Pro SuperShow EXPO will be held at the Metro Toronto Convention Centre Exhibition Halls in the North Building. It is Canada’s largest health and fitness exposition. It showcases leading businesses and organizations with the latest trends in the industry. The Toronto Pro SuperShow EXPO is a must-see attraction at $20.00 per day is a great value for the level of sport entertainment.


The EXPO Stage hosts the Toronto Pro SuperShow IFBB Pro Judging, Inside Fitness Models Searches, Armwrestling Finals along with a series of entertainment and guest speakers.

Sports and Events

The Toronto Pro SuperShow EXPO will be hosting the Sweat for SickKids Toronto Fitness Challenge, Pro Wrestling, Powerlifting, Weightlifting, Armwrestling, Strongman, Boxing, Kickboxing, Crossfit, Model Searches and IFBB Pro Bodybuilding, Fitness, Figure, Bikini and Physique Competitions.

Click here for more information!

The post Toronto Pro SuperShow Expo 2016 appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/toronto-pro-supershow-expo-2016.html

Actions Speak Louder Than Workouts

If you want to truly honor the fallen, take care of their surviving brothers and sisters.

This article was co-authored by Michelle Baumann and Pete Hitzeman.


It has become tradition for CrossFit communities to gather each Memorial Day and complete a grueling workout called “Murph.” It is arguably the most famous hero WOD and consists of 100 pull ups, 200 push ups, and 300 squats sandwiched between a pair of one-mile runs.


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Increasing Fitness in the Other 162 Hours

Incorporating more movement in your everyday activities will pay bigger dividends than a fancy new program.
I recently shared a few of my go-to programs for endurance and strength. When combined, these programs will take you about an hour a day for six days a week. But what you do with the other 162 hours of your week makes a big difference, too. 

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There Is No Such Thing as Perfect Form

Chasing a rigid definition of the textbook rep isn't helping your body.
You read that right. Forget perfect form. I’m here to tell you “perfect” is a myth. Leave that perfect squat with Santa Claus. We’re going to get real here.
Before you rush to the bottom to tell me how wrong I am or how dangerous that is, let’s explore why there can’t be a perfect squat, deadlift, or anything else. I’ll introduce you to a more effective way to ensure that you’re moving safely, helping you prevent injury and increase resiliency. 

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Sunday, May 29, 2016

The "Murph" Primer: A Sort of Tradition

Murph has become a traditional Memorial Day workout for some. Here's a primer on how to approach it to get the best results, no matter what your level of ability.

It is more than likely that many people will be doing the hero WOD "Murph" on Memorial Day. To make the day enjoyable for everyone, Coach Mike Tromello offers his insights on how to scale the WOD to suit your own abilities. It shouldn't be the case that some people end up spending a day finishing Murph and those who have a higher skillset are done pretty quickly. If you scale appropriately, everyone at the gym should finish around the same time.


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How to Master the Kettlebell Jerk

You'll never move on to the heavier kettlebells if you fail to master the basics of the jerk technique.

In my previous article, The Single Most Important Aspect of Kettlebell Sport, I spoke about the importance of efficiency in kettlebell sport and explained how to achieve a more efficient rack position. Now I would like to take a more detailed look at the jerk and how to properly execute it in kettlebell sport.


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Saturday, May 28, 2016

GGS Spotlight: Jennifer Davidson


Meet Jennifer!


Name:  Jennifer Davidson
Age: 37
Location: Dublin, Ireland

How did you find out about Girls Gone Strong?
Via Facebook

What does being a Girl Gone Strong mean to you?
For me it means being strong in every aspect of my life, my health, my body, my mind. It also means being strong enough to be vulnerable too.

What do you do?
I’m a screenwriter for a TV series in Ireland

FREE REPORT: Why You’re Training Hard And Not Seeing Results Download it here!

What else do you do?
When I’m not writing (which is as much a hobby as a job, I’m very lucky in that way) I love to travel, take photographs, read, and catch up with good friends.

How did you get introduced to strength training, and how long have you been training?
My introduction to strength training was through the Strongest You Coaching programme. So, I’ve been training since July 2015. Before then I was a confirmed gym-phobic. I mean, strength training and gyms in general were only for “fit” people, right?!

Jennifer-Davidson3-NewGear-480x452Your favorite lift:
Single leg RDLs! It was probably one of the first lifts Jen, our coach, got me to do. I remember the first couple of weeks I did it thinking I’d never get the hang of it. Nearly falling over a couple of times was definitely not one of my prouder gym moments. I was determined to not give up (my fitness history before last year was a catalogue of things I’d tried and never stuck with). Once I got the hang of it, it was a move I completely fell in love with.

Top three things you must have with you at the gym or in your gym bag:

  • Headphones—a must for listening to my fave music while I work out. Signing out loud in the gym is acceptable, right?!
  • Multiple hair bands—one is never enough!
  • Water. Lots of water.

Do you prefer to train alone or with others? Why?
I prefer training alone. I’m naturally competitive, but not naturally sporty, so I always found that group fitness activities made me feel worse about myself because I spent so much time and energy comparing myself to everybody else. So, when I hit the gym, I go on my own and I don’t worry about what anyone else is doing. It’s good to carve out some time for myself in the day. However, this year I discovered a love of group classes again, and I started doing a weekly dance class with a group of amazing women. Now that’s one of the highlights of my week.

Jennifer-Davidson8-sunshine-350x350Favorite way to treat yourself:
I always used to think treats were food, or drink. Friday night wine and pizza, every week, because it was habit. It was routine. If I wanted to celebrate, if I was feeling down, you name it, there was a reason to eat carbs. I spent a lot of time over the past year unpacking those habits, and figuring out what I was actually looking for. These days a treat is more likely to be buying myself a bunch of flowers, reading a good book, treating myself to a manicure, something that’s an indulgence, not a guilt trip.

Your favorite quote:
“You do You.”  This came up in our Strongest You Coaching and really struck a chord with me. I had spent so much time worrying about what other people would think, or say, that this little phrase was a revelation. I love the freedom it gives me.

Best compliment you’ve received lately:
The best compliment I received lately was being asked to do this spotlight. I mean, me? Seriously? I’m not exactly a poster girl for fitness (yet!)

But being asked to share my experiences, reminded me of how far I’ve come and how much I’ve achieved.

Most recent compliment you gave someone else:
A wonderful friend of mine recently took a part in a musical, and despite being convinced she can’t sing, she sang a solo (in hotpants—you had to be there). I am endlessly proud of her, and told her so.

Three words that best describe you:
Loud. Creative. Emotional.

Jennifer-Davidson2-Ritual-BookCandle-300x402Your favorite book:
Just one?! I am a book addict. If I had to pick my all-time favourite novel it would probably be Maggie O’Farrell’s After You’d Gone. Non-fiction-wise, the book that changed my life in the past year was recommended by our SYC coach, Jen: The Willpower Instinct by Kelly McGonigal. Read it. It was like a lightbulb going off for me.

Describe a typical day in your life, from waking up to bedtime:
As a writer I work from home, so my morning probably starts around 8am. I’ll get up, have breakfast (usually leftover dinner from the night before), switch on the radio, and open up my laptop. I’ll do a bit of admin, answer emails, check social media, and by 9am I’m ready to start writing. Depending on what stage I’m at with a script, I’ll usually work on my laptop until 11 and then print out some work to take to the local coffee shop with me. I love writing long hand, and it’s also good for my creativity to be somewhere where there are lots of other conversations going on. I’ll do that for about an hour, and then head back home before lunch to type up what I’ve written.

I cook lunch every day, usually a stir fry of some kind. If it’s a training day, I’ll head to the gym in the afternoon for an hour. If it’s not, I’ll take some time away from my desk to get in a good walk. Or if it’s raining (lets face it, there’s always a good chance of that here) I’ll stick on some music and dance around my sitting room.

Jennifer-Davidson7-Smiling-380x304Work-wise, I’ll try and move on to a different project in the afternoon. I’m usually juggling two or three different scripts, so it’s good to break up the work across the day. I’ll also check in with my script editors, get notes from them, have a conversation about where we’re going with storylines. If I don’t have a major deadline looming, I’ll usually wrap up between four and five. If I am under deadline pressure, then I’m at my desk for the rest of the evening. The hours can be long, but because it never actually feels like work, I never mind. Then once I’m finished I catch up on a bit of TV and do a little journal writing. I try to get to bed by 10 if I can, I’ll read for a little, or catch up on social media. I love watching snapchat videos, though I only ever lurk.

What inspires and motivates you?
I’m really lucky to be surrounded by some amazing, wonderful women in my life who inspire and motivate me daily.

But one of my biggest learning curves in the past year was to be my own motivation and inspiration. I’m doing this for me.

When did you join Strongest You Coaching? Why did you decide to join and what helped you make the decision to join?
I joined the Strongest You Coaching in July 2015. I was in a bad place that summer. I’d had a very tough year. My brother had suffered a serious accident, and I was doing a lot of caring and worrying about him, and our parents. I was insisting I was fine, but I knew I wasn’t coping. I was eating my way through my feelings and had put on about a stone and a half in weight. I’d always struggled with my weight but this just felt like a new low. I had been following GGS on Facebook for inspiration, and was curious when they announced the coaching. I downloaded the form, and then dismissed the idea. It was too expensive, too American, too difficult, any excuse you could think of, I had it. I read the website, and watched the videos so many times. But I kept thinking it wasn’t for me. I must have started to fill in the application about ten times. And then, something (I don’t know what) made me go back, take a chance and fill the form in. I am so glad I did.

What has been your biggest challenge in the Strongest You Coaching program?
My biggest challenge has been letting go of old habits, and realizing that there’s no quick fix. I still find myself some weeks falling into old patterns, but now I know I have the tools to recognize them, figure out why I’m doing what I’m doing, and get myself back on track.

Jennifer-Davidson4-Dress-323x450What has been your biggest success in the Strongest You Coaching program?
My biggest success wasn’t actually physical. I mean, yeah, I can lift weights I never thought I would, and I can see my body changing, but it was the mental breakthrough I made that really made a difference. I had tried (and to my mind, failed) to lose weight countless times. Any diet you can think of, I had done it. I’d look at other friends who managed to lose weight, and I’d feel like a failure because I couldn’t.

I was probably about five months into our coaching programme when something clicked for me. I was enjoying going to the gym, I had completely changed my eating habits, but somehow I still felt like I was stuck. We were doing a lot of work on loving ourselves, on willpower and on deciphering what being kind to yourself actually meant. Jen recommended that we read The Willpower Instinct, and it was like it had been written for me. I started to understand why I had consistently sabotaged my efforts to get healthy in the past. It also helped me to stop being so hard on myself, to forgive myself for past mistakes and focus on what I could do now. Once I was able to unpack what was actually going on in my head when it came to my body, it all started to make sense.

What do you like best about the Strongest You Coaching community?
It’s such a supportive community of women, who all have their own unique experiences to share and who genuinely have each others backs on this journey.

What is the “BIG” goal you’d like to achieve by the end of Strongest You Coaching?
I’m still working on dropping my body fat (and mentally correcting myself every time I say losing weight) so that’s definitely part of my big goal, but more than that, my big goal is to get to a place where I’m happy in my body, to be confident about how I look, and to like myself in photographs. It’s a work in progress but I know I’m closer to that goal than I have ever been.

Jennifer-Davidson4-Croatia-338x450What is the habit you’re currently working on most?
I’ve had a bit of a chaotic month, so I’ve taken myself back to basics lately and am focusing on eating slowly and getting in daily movement (separate to my workouts) I found through trial and error that if I focus on these two habits, it’s so much easier to centre myself again.

How has Strongest You Coaching changed your life?
In every possible way. How I eat, and how I work out are completely different to how it all was last year. But also, how I feel about myself and my body has changed completely.

What would you tell a woman who’s nervous about joining Strongest You Coaching?
Just go for it. If you’re nervous, embrace your nerves and your vulnerability and just jump in. You won’t regret it. And participate 100% in the community aspect of it, the private online group is such an amazing tool, take advantage of it, and don’t hold back. If I can do it, anyone can.

Feeling inspired by Jennifer’s story?

In our Strongest You Coaching program, we help women just like you reach their health, physique, and mindset goals. Strongest You Coaching is about more than just training and nutrition. It’s about changing your self-talk and inner dialogue, learning to let fitness enhance your life instead of rule your life, and finally healing your relationship with food and your body, all with the help of your Girls Gone Strong Coach, and your fellow Strongest You Coaching group.

Strongest You Coaching is a 9-month online group coaching program that gives you tools to succeed and puts the power to make lasting changes in your hands. We teach you how to finally eat and exercise in a way that you love so you can sustain it forever.

Make sure you get on the pre-registration list here. These limited spots fill up quickly when we open up, and if you’re on the list, you’ll have the chance to register 24 hours before registration opens to the general public.

Pre-Register Now!

The post GGS Spotlight: Jennifer Davidson appeared first on Girls Gone Strong.

3 of the Best: This Week's Top Articles, Vol. 32

These pieces have caught your attention throughout the week. So here they are in one place for you to consume, digest, and enjoy.

Welcome to our weekend roundup, Three of the Best! Every Saturday, we'll post up Breaking Muscle's top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy.


female front rack

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Friday, May 27, 2016

Build Strength Right: Core Concepts That Work


It is the center of the body that is key to determining physical performance for both strength and endurance and with applying core concepts that work for training could ultimately spell either success or bust.

The science behind the body’s core is not new to those who are into the science and practice of physical fitness and body building, as it is where the basic foundation of the physical structure is focused.

Fitness expert Dr. Brian Stump, who is also the owner of CrossFit Steele Creek and Premier Health and Rehab Solutions in Charlotte, N.C., believes that the core plays a key role in determining the physical status of an individual as “all your limbs pull from the core, so if it isn’t working properly, you’ll have increased risk of injury, your motor control for sports will be worse, and you won’t be as strong.”

Adopt a good core training program 

Almost everyone in the physical fitness world agrees that the core is more than just the abs as it comprises that part of the body that is, as Dr. Strump puts it, just above the mid-thigh to right below the shoulder and everything in between” that includes the entire abdominus region, obliques, lower back muscles, diaphragm, upper hamstrings, hip flexors and the muscles of the midsection and hips.

“The stronger and more efficiently your core works, the less force you need from all your other joints,” Dr. Strump says, adding that “the problem we see in most people that can’t properly squat adequate loads isn’t necessarily that their legs aren’t strong enough but that the core isn’t strong enough to support the weight. Just because you have huge quads doesn’t mean you’re going to squat a lot of weight. Your core needs to be able to support that weight across your back. Kettlebell swings become easier, back squats become easier, you’re not having to rest as much during workouts. Maybe I can do a set of 20 or 30 reps as opposed to 10 or 15. You should see bigger squatting numbers, bigger deadlift numbers, and it will even increase the number of push-ups you can do.”

Getting the right training program by understanding the core concepts that work can enhance performance and even prevent harm to the individual.

The difference between benefit and damage

Done correctly you get optimal benefits, but done incorrectly and you could suffer the consequences of pain and injuries, according to Dr. Strump who is also a licensed chiropractor.

It is not only about strength, but the proper way of targeting the right muscles through appropriate exercises and routines that will develop the core region.

Just doing planks, squats or crunches are not enough but it needs to have a more thorough approach to reach out to the deep muscles to deliver the optimum conditions for a healthy and stable core.

Another oft-neglected muscle is the diaphragm which is part of the core and learning how to use it effectively can show immediate results in core stability.

“Most people breathe up as opposed to breathing out,” Dr. Strump says. “When you breathe out, the diaphragm rolls up, filling the stomach with air like a balloon, and adds stability in the core. Just breathing out can add pounds to your squat or deadlift on top of making it safer by eliciting those deep stabilizers of the lower back and pelvis.

“As a breathing exercise, lie down on your stomach, breathe in and force yourself to feel your stomach pushing against the ground. If I’m watching you, I’m looking for your butt to rise. People take breathing for granted, but before you lift a heavy weight, it’s key. The big guys who lift a lot of weight know how this is done.”

Here are some of the most effective core concepts that work;

Ring Row – maintain the body in a straight and rigid line to help with core stability.

Barbell Rollout – avoid letting the hips collapse down the floor by keeping the core tight throughout reps.

Glute Bridge – focus on the glutes solely by contracting to initiate movement and squeeze to the top to maximize hip extension.

Hip Airplane – Do this routine slowly and deliberately by rotating the hip around to turn the body to the side.

With the right core concepts that work and knowing the science behind it, you may be able to establish good core stability and strength.

The post Build Strength Right: Core Concepts That Work appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/build-strength-right-core-concepts-that.html

New Food Labels Soon Battling Sugar


Food manufacturers were aghast over the proposed label changes by the Food And Drug Administration to include details of added sugars in your food that would specifically point out the value of added sugars as part of a drive focused towards the promotion of healthy eating and lifestyle.

Added sugars are made of the same substances as natural sugars and are commonly used and added during the manufacturing and processing of food.

Although studies have shown that there are benefits from eating fruit, however, added sugars increase the risk for obesity and other chronic conditions as it raises the amount of natural sugars already found in raw food materials.

Sugar has recently been recognized as a leading cause of disease and should ideally be consumed in moderation or within prescribed tolerable levels.

One of the most popular and widely accepted food that contains a lot of sugar in it are cereals and while it was initially made to cater to nutrition needs for the most important meal of the day which is breakfast, its high sugar content may be more than enough than the body needs.

Cereals are common breakfast meals since it is relatively easy to prepare, requires no cooking and can be stored for days with no need for refrigeration, but studies have recently shown that sugar should not be the primary sustenance that one needs and instead, opt for a more balanced meal containing the right amounts of protein, carbohydrates and fats.

Consuming too much sugar could results in the following conditions;

  • Increase in blood sugar levels that will then cause a sudden drop, which over time could end up to insulin resistance.
  • Feeling hungry too often, especially when you start to crave despite of having a meal not too long ago.
  • Mood swings, feeling down
  • Headaches
  • Weight gain
  • Lack of concentration
  • Short term energy and getting too tired very easily

But despite the warning, most families in the United States keep their pantries and cupboards stocked with cereals since it is very convenient and have ignored the common findings about the effects and dangers of having too much sugar in the body.

Coloured jellies and candies are also one of the biggest culprits of non-healthy food. In fact, they do not contain any nutritional value at all, causing the body more harm and no good at all.

Made mostly, if not totally, of processed sugar that is known to cause high glucose levels in the blood and trigger obesity, they are also mostly made with colourings agents and flavours from chemical additives that have been known to cause certain allergies or even behavioural issues.

Good alternatives dried fruits or edible flowers, or look for organic jellies and candies that are made with consideration to regulated amounts of nutrients for the body as well as made with organic additives and ingredients.

Soda drinks are also among those that contain large amounts of sugar and could also be harmful to the body and yes…even the ‘diet’ varieties.

While diet sodas contain artificial sweeteners, too much of these additives in the system can result to kidney or even brain issues- disadvantages that far outweigh the benefits.

You can opt for a more natural beverage with natural fruit juices or a  slice of lemon on a glass of iced water, of if you want a soda-like feel, get as little organic sarsaparilla cordial and mix with purified or mineral water on ice.

The post New Food Labels Soon Battling Sugar appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/new-food-labels-soon-battling-sugar.html

Hard Decisions Can Increase Activity In The Brain


In a study recently published in the journal Neuroscience, researchers were able to see evidence of increase activity in the brain’s insular cortex that is involved in the how the brain processes sensory information in relation to the environment and drive behaviours.

Researchers from the Department of Physics and Astronomy of the Georgia State University claimed that this is a big leap in answering what was previously been regarded as a mystery and as we are beginning to see a deeper understanding of the human brain and  how it works.

They examined the activity in the anterior insulae with four perceptual decision-making scenarios with varying difficulties and showed a strong correlation between insular cortex activity and perceptual difficulty, concluding that “activity of the anterior insulae can predict how well the sensory data is perceived and the difficulty level of the task.”

“This research is important because the anterior insulae, along with two nearby brain structures, make up the salience network, and when this network is impaired, it affects the ability to switch between tasks and make coherent thoughts. Impairment in this network could possibly be linked to psychiatric illnesses, such as schizophrenia, dementia and autism, so it’s essential to learn more about how this brain area should be functioning,” Dr. Mukesh Dhamala, associate professor and study author, said.

The study was conducted with 33 participants with normal or corrected-to-normal and normal neurological history, where they were subjected to several tasks involving visual and audiovisual tests that were designed to provide varying degrees of difficulty.

These behavioural experiments were done outside a magnetic resonance imaging scanner and a functional MRI out of the scanner.

Inside the scanner, the participants were asked to make their quick and most accurate decisions with either left or right mouse clicks for any given situation, while outside the scanner they were made to wait for a question mark on the screen before making a decision by choosing their response on a button box.

The participants’ blood oxygen level dependent signals were measured and assessed the role of the anterior insulae in the perceptual decision making process with easy and difficult scenarios.

The results showed that the consistent increase in anterior insulae activity with every task difficulty, as well as the perception of facial expressions that also showed increased anterior insulae when faced with an unclear vision displayed on the screen for the test participants.

These difficult audio-visual perceptions also raised blood oxygen level signals and changed behavioural performance leading to their choices when faced with an ambiguity of sensory information.

Researchers added that they may have shed light into this mystery behind an increase activity in the brain, but indicated that there is still a long way to go before science can fathom the deep secrets of the human brain.

The post Hard Decisions Can Increase Activity In The Brain appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/hard-decisions-can-increase-activity-in.html

Too Much Time At Work: Common Disorders In Workaholics


A recent study showed that most of the common disorders in workaholics are associated with behavioural conditions ranging from anxiety, depression, obsessive-compulsive disorder and attention deficit hyperactivity disorder when compared to non workaholics.

To make matters worse, people spending more than 45 hours a week also increases the risk of developing obesity, diabetes and even heart problems, thus not only opens the door for a slew negative health conditions but also adversely affects quality of life.

Recent statistics paint a picture that workaholism is starting to become a common occurrence in the American workplace as current working conditions, long hours and increasing job demands have affected no less than 10 percent of the current workforce.

In a study recently published by the medical journal PLOS One, researchers from the Department of Psychological Science at the University of Bergen in Norway, simply pointed out that workaholism is ‘being overly concerns about work, driven by an uncontrollable work motivation, and to investing so much time and effort to work that it impairs other important life areas.

Study author Cecile Schou Andreassen and her team said that they have seen mounting evidence that link workaholism and psychiatric disorders by analyzing data from 16,436 working adults with an average age of 37 years by using what is called a Bergen Work Addiction Scale.

The participants were also subjected to psychiatric evaluations where they showed symptoms of psychiatric disorders.

Almost 33 percent of workaholics met the ADHD criteria against 12.7 percent of non workaholics, while 25.6 percent met the OCD criteria and onblyh 8,7 percent of non workaholics.

Workaholics also made up 33.8 percent of those with symptoms of anxiety and 8.9 percent with depression, compared to their non-workaholic counterparts of 11.9 percent and 2.9 percent respectively.

The study also showed that prevalence of these conditions were high among those in leadership and managerial positions, particularly those in the private sector, as well as those who are self-employed.

A large majority of those categorized as workaholics are young, single and highly-educated that also belong to a higher socioeconomic status.

In another study conducted by the University of Texas Health Science Center, pointed out that there are likely combination of factors with working extended hours and linking it with heart problems.

Study author Sadie Conway pointed out that this lethal combination not  limited to stress, mental pressure and lack of rest can definitely put the hear in danger.

Dr. John Higgins, a sports cardiologist, supported this idea as he pointed out that job-related stress takes its toll on the body by raising high levels of cortisol and adrenaline that increases blood pressure and cholesterol in the body.

“Long-term elevated cortisol levels are often associated with increased risks of heart, attack, strokes and heart failure,” Dr. Higgins added.

There’s also a large propensity for developing a bad lifestyle habit that is closely associated with extended hours at work.

Spending less time to focus on preparing healthy meals at home often ends up in grabbing fast food when needing to spend more time at work or time lost for working out in the gym.

Longer work hours mean shorter time for rest and recovery, especially having good and quality sleep that is essential for the human body to properly function and triggering the immune system to ward off sickness and diseases.

Then it all goes downhill from there, according to Dr. Higgins, as sleep deprivation is scientifically associated to cardiovascular risk factors like high blood pressure, weight gain, diabetes and unhealthy eating habits.

The post Too Much Time At Work: Common Disorders In Workaholics appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2016/05/too-much-time-at-work-common-disorders.html