2018 Fitness Trends

2018 fitness trends

Exactly 6 months ago, At the end of December 2017 the American Council on Exercise cited the following 8 fitness trends for 2018.  Did you know that we incorporate many of these into our work with clients every day and have noted many of them in our blog Fit2Read?

  1. 2018 will make a rediscovery of functional training.
  2. Fitness programs will become more mindful with instructors and trainers incorporating various strategies to promote flow states via exercise.
  3. The coming year will see a greater emphasis on the role of exercise in enhancing cognitive performance.
  4. Traditional health clubs and fitness studios will take advantage of online streaming to be able to connect with members outside of the four walls of the gym.
  5. Health Coaches will become more of a mainstream resource that is recognized by the medical community as an important component in the effort to mitigate disease by helping individuals adopt healthier behaviors.
  6. Fitness is transitioning from a subculture of passionate enthusiasts to a mainstream lifestyle.
  7. The fitness industry will continue to experience a greater breakdown of the divisions between one-on-one personal trainers and group fitness instructors.
  8. Boxing and kickboxing workouts will experience a resurgence in popularity.
Give us a call to learn how we will help you achieve your fitness goals in 2018!

An egg a day keeps doctors away…..

try an egg for health

BMJ reports that eating an egg a day could reduce chances of a stroke by 26%!  Worldwide, cardio vascular disesase  is a leading cause of death.  Cardiovascular disease includes ischemic heart disease (aka hardening of the arteries) and strokes.  While it is true that eggs have cholesterol they also have significant amounts of high quality protein, vitamins and bioactive components such as phospholipids and carotenoids.   It should be noted that whole eggs have about 40% more protein than the same amount of egg whites.  Previous studies that reviewed egg consumption have be inconsistent so Chinese researchers completed a new study of nearly 1/2 million whose ages ranged from 30 to 79.  Since the study was an observational one,  (based on self-reported egg consumption) we wouldn’t be surprised if more research is completed.

Learn more by by reading the entire article or contact us about Pinnacle’s Nutrition Programs.

  • Title: Daily egg consumption may reduce cardiovascular disease
  • Link: https://www.sciencedaily.com/releases/2018/05/180521184702.htm
  • Summary: People who consume an egg a day could significantly reduce their risk of cardiovascular diseases compared with eating no eggs, suggests a new study.
  • Source: BMJ (aka British Medical Journal)
  • Date: May 21, 2018

Waking Up Your Body!

waking up your body

We all think about waking up and getting ready for the day.  Shower, clothes, coffee…what about waking up your body?  While there are many newer articles about waking up your body by stretching this one provides some three simple exercises that are a great place to start.  The stretches are easy to do, don’t require special equipment and they won’t add a time burden to everyone’s already busy days.

What are the exercises?

  1. standing quadriceps stretch
  2. hip flexor stretch
  3. cobra and downward dog

If you already know how to do these check out their bonus link to an article that shows 5 daily stretches to improve flexibility.  Combine the two to get moving even better!

Learn more and see how to do the exercises by reading the article.

Try Beating Genetics with Exercise

Beat Genetics with Exercise

Wow, look at these numbers!

  • 49% lower risk of Coronary Heart Disease
  • 60% lower risk for Atrial Fibrilation

Research is increasingly showing that you can beat genetics by staying physically active.    A recent study by the American Heart Association’s journal Circulation showed that cardio-respiratory fitness as estimated by

  • grip strength
  • physical activity
  • treadmill test

was associated with lowered risk for some types of heart disease.  While there is no direct evidence that fitness affects cancer predispositions staying fit and maintaining a healthy weight will help reduce your risk for various cancers.  Obesity  is linked to increased cancer risk for over 13 types of cancer such as colon, ovarian and breast cancer.  In short, you cannot control your genetics but you can control fitness and weight.  Contact us today to learn how we work with clients to achieve their fitness goals.

Learn more by reading the article.

Did you know that potassium is the 3rd most common mineral in you body!

potassium rich foods

This article caught our eye since bananas are considered a great source of potassium.  Guess what they are not and there is more to common minteral than you might think.

Do you know how critical to your body potassium is? Every muscle contraction and impulse in your body relies on potassium including the most important muscle of all–your heart!  As an electrolyte, it also helps to regulate fluid balance by moving nutrients and waste in and out of your body’s cells.  Even less well known is Potassium’s ability to alleviate the effects of salt and help lower blood pressure.  Lowering your blood pressure reduces the risk conditions like heart disease, strokes, kidney problem, and perhaps even bone loss.  The problem is that less than 3% of the US population is getting enough potassium, could it be because people don’t like bananas?  Don’t worry there are other foods rich in this mineral!  The top three sources of are

  • baked potatoes (with skin)
  • canned white beans
  • sweet potatoes (with skin).

Additional common sources include: acorn squash,avocados, soybeans and orange juice.  Learn more by reading the article or contact us about Pinnacle’s Nutrition Programs

Stay hip, make sure your flexors are part of your program!

Diagram of Hip Flexors

There has been a bit of buzz about, hip flexors, the muscles that surround the ball and socket joints that connect your legs and torso.  The cluster of 5 muscles which are vital to mobility are often ignored.  To stay “hip” make sure you keep these muscles well-stretched and strong. There are a number of exercises that support hip flexor health including:

  • Stretching
    • seated butterfly
    • bridge pose
    • pigeon pose
  • Strengthening
    • mountain climbers
    • lunges
    • straight leg raises
    • squats
    • clams

The great thing about exercises listed above is that none of them require any special equipment.  If you have access to a gym with weight machines, the hip adduction and abduction machines are another great way to strengthen and tone these muscles.

Not keeping these muscles in good shape can increase your risk of injury and problems such as:

  • limited mobility
  • lower back problems
  • abnormal gait or walking
  • pain in the hips

For more information and to see the exercises descriptions, read the complete article:

The Fall of Coconut Oil

coconut oil

Since 2011 Coconut oil has been one of the most popular super foods, but it is losing its favored position to butter, ghee and other trendy fats.  This popular “superfood of the Paleo set” was all the rage between 2011 and 2015.  Since there is no true definition of superfood marketers use the term for many “health” foods whether or not they are endorsed by nutritionists.     The staying power of any superfood depends not only on buzz it gathers but also more permanent changes in eating and cooking habits and quality scientific research to support the claims a superfood has garnered.

Used largely by vegan bakers, coconut oil became a popular option for those seeking to avoid butter.  In spite of its popularity people didn’t understand or trust it and the sales started to decline.  In 2017 the American Heart Association denounced coconut oil for having too much saturated fat and its possible effects on blood cholesterol.   This official denouncement held more weight than popular claims such as boosted immunity and metabolism and the craze for coconut oil craze continued to fall off.  Other foods that have fallen out-of-fashion include wheat germ, acai, pomegranate, and goji berries.  Foods such as kale, blueberries, dark chocolate, avocados, green tea and ancient grains have become a more permanent part of our diet.

For more information read the complete article:

Get fit before getting pregnant to lower risk of gestational diabetes

“Researchers say moderate improvement in fitness can lower risk by more than 20 percent”

If you are considering starting a family think about getting fit. A 25 year retrospective study of pregnant women showed that a high levels of fitness, prior to pregnancy, is associated with a lower risk of the development of gestational diabetes.

Accordign to Kara Whitaker from the University of Iowa becoming fit can be as simple as doing 150 minutes per week of moderate to vigorous activity.  This total amount can be broken down to an average of 30 minutes per day for days per week.  What kinds of activity qualifies?

  • brisk walking = moderate activity
  • jogging = vigorous activity

For more information read the complete article:

Watch our new TRX Row Video

This is perhaps the most frequently used suspension trainer exercise, and for good reason! The TRX Row is a great way to train the upper back as well as the biceps and forearms. Keys to success: 1) Entire body should maintain a nice straight line. 2) Keep elbows in and squeeze shoulder blades together at the top. 3) The farther forward the feet are, the more challenging this exercise becomes.

Watch our TRX Row Video now!

Conquer Your Fear of the Gym

Conquer Gym Fears

Gymtimidation, it even has a name. it is the anxiety that women (in particular) feel when they worry about being judged at the gym.  65% of women avoid going to the gym at all because they don’t want to be judged for being sweaty, not being fit, or doing something wrong.  Here are some things you might consider to help you with any gym anxiety you may feel.

  • Plan your workout.  Don’t go into a gym without a plan, find some sample workouts on the net, get an app to guide you, or even better meet  with a personal trainer!
  • Practice. If you are worred about doing something wrong try exercises at home or seek the guidance of a personal traininer.
  • Know your equipment. All equipment works differently.  If you don’t know how you should use a piece of equipment or how to adjust it, Ask!
  • Be a Follower.  Go to a class and follow along.  Don’t hesitate to choose a spot in the back til you learn how a new class works.
  • Report harassment.  If someone, whether a staff member or another member,  makes you uncomfortable by harassing or threatening you report it right away!
  • Remember your goals. Always remember why you are at the gym, having a goal can be something to work towards and help you overcome any anxiety you may feel.

At Pinnacle Performance Center we work with you to overcome any anxiety you may have and offer personal training to help you set goals, contact us today to overcome gymtimidation.   Remember that at a gym, everyone is pretty focused on what they are doing and not taking the time to focus on what you are doing.