STRENGTH COMMUNITY BLOG

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High-Intensity Interval Training

HITT is a powerful tool for coaches, trainers, and trainees when prescribed correctly.

Re-feed meal

Re-Feed Meal

There is a considerable debate around this concept, and it not only goes about what should be included but also about the name itself.   Let's start with the name. In many circles, the given name is "cheat meal" and all the possible associations to "cheat", which I'm totally against ...
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GI Health

The Role of Melatonin in Gut Health

Guest blog by Designs for Sport Melatonin is known for its role in regulating the sleep–wake cycle, but it has additional roles in the body including the support of antioxidant status and a healthy inflammatory response. It also may play a role in maintaining a balanced gut microbiota. Many of ...
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Overtraining

Overtraining

Overtraining is considered an enemy of performance, health, and wellbeing. But is it always such a bad thing, in every single case? I want to start with a phrase that I learned from my late mentor that says “fatigue masks fitness”, and that encloses what I’m about to talk about ...
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Gastrointestinal

Glutamine and Its Role in Gut Health

Guest blog by Designs for Sport Glutamine is the most abundant amino acid in the body with critical roles in human health. It acts as an intermediary in energy metabolism and is a substrate for the synthesis of glutathione, neurotransmitters, and nucleotide bases. Although glutamine is classically described as a ...
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Spotting

Spotting the Right Way

I have had the privilege of being in a large number of gyms around the world, and that has allowed me to witness many different spotting techniques, and funny enough, they repeat themselves worldwide.   Those techniques (if this could be called a technique) go from the personal trainer or ...
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Thyroid

Weight Loss and Thyroid Testing: Beyond Just TSH

Guest blog by Designs for Sport Get a bunch of doctors together and ask about thyroid testing, and you’re likely to get a range of responses. One might say that TSH (thyroid-stimulating hormone) is the best and, oftentimes, the only test needed, and another might say that TSH is not ...
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Pain

Pain, Good or Bad?

As I mentioned in an article before, we are living in the society, times, and mindset of the quick fix, and that also relates to pain relief, as I’ll explain in the following paragraphs.   Different types of pain I have my own classification for different types of pain. For ...
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Bad Breath

Bad Breath? This is what you need to know

Guest blog by Designs for Sports Not much can ruin a pleasant conversation more than bad breath particularly when it’s taking place within tight confines such as an office or car. Oral malodor is often much more than a superficial offense requiring peppermints or toothpaste. It can be an indication ...
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Sprinter

Prescribing High Intensity Interval Training

High-Intensity Interval Training or HIIT is a powerful tool for coaches, trainers, and trainees when prescribed correctly.   What Science Says Even though the scope of this article is not to show all the research behind the prescription of HIIT, I’m going to name some of the benefits that science ...
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Neurons

The Neurobiology of Acetyl L-Carnitine

Guest blog by Designs for Sport The human brain is a complex organ that may undergo changes during the aging process. Age-related declines in cognitive function and neurological health may be related to multiple biological pathways. These may include neuroinflammation, oxidative stress, and mitochondrial dysfunction. Mitochondria are the powerhouse of ...
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Tennis - Sampras

The Preparation of a Tennis Player

In this article I’ll share the steps and considerations in order to prepare a tennis player to be a winner in his/her class.   This Division 1 tennis player couldn’t practice his sport because he had medial and lateral epicondylitis and one of the tendons had a 40% rupture. He ...
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Obesity

The Testosterone/Estrogen Balance in Men

Guest blog by Designs for Sport Testosterone deficiency is reported in 20% of men over 60 years of age and rapidly increases to more than 50% of all men over the age of 80.  The declining levels of testosterone are a natural occurrence for a number of physiological reasons but ...
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Meal Plan

How to Prescribe Eating Plans

In Part 1 of this article, I described the different types of diets and how they apply to different population. In the second part I’ll describe how I prescribe eating plans to my athletes and clients.   How do I prescribe eating plans to my athletes or clients? As you ...
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vitamins

Micronutrient Support for Healthy Glucose Metabolism

Guest blog by Designs for Sports Type 2 diabetes, or non-insulin dependent diabetes mellitus (NIDDM), is a medical condition that is growing in numbers on a global scale. Worldwide, approximately 463 million adults have been diagnosed with diabetes, and those numbers are expected to surpass 700 million by 2045. Diabetes ...
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Diet 1

What Is Your Type of Diet? – Part 1

The word diet comes from the Greek “diaita” which means way of life, which in turn is derived from the verb “diaitan” which means rule your own life, to govern yourself. This to me implies individuality!   As you can see, the original meaning of the word has been distorted ...
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Salmon

Protein & Kidney Health

Guest Blog by Designs for Sports “Not only are there zero case reports of kidney injury from high protein diets—the medical dogma of restricting protein in chronic kidney disease is almost purely mythical.” (Theodore Naiman, MD, a family physician well known in the low carb and ketogenic community)   “Increased ...
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Quads

Leg Building Routine

I believe that things don’t happen by accident, and as very eloquently mentioned in a TED talk, ideas come from the conjugation of many different factors.   In this specific case, we were filming exercises for the training software and it was a leg day, particularly squats. In order to ...
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Protein Steak

Protein & Bone Health

Guest Blog by Designs for Sports It’s hard to believe that in certain circles, protein has gotten a reputation as being harmful for bone health.  After all, Paleolithic hunter-gatherer diets typically contained a large proportion of meat, yet anthropologists can sometimes distinguish the remains of hunter-gatherers from those of agriculturalists ...
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Cyclist

Case Study: Structural Assessment and Strength Balance on a Cyclist

Having statistical data is always fascinating, especially when is about showing the results and benefits of doing a proper Structural Assessment analysis, along with the right training program for that person.   This is a case study of a cyclist that was looking at improving his performance after a relatively ...
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Weight Loss

Where Should I Start For Weight Loss?

Guest Blog by Dr. Gabrielle Lyon There is a lot of confusion in the weight loss space. While there are certainly many factors as to why high-quality weight loss can be challenging, one cannot overlook the core fundamentals.   One core principle is understanding what you put in your mouth. ...
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Brain

Better Brain Performance

Did you know that you can enhance and positively affect your brain performance? And that you can accomplish this at any time of the day? Here is how I do it.   I recently wrote an article about Pre-Workout Supplements where I addressed the subject of my favorite supplements to ...
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Red Light Therapy

Red Light Therapy (Photobiomodulation)

Guest Blog Article by Antonis Kakaniaris: I was first introduced to red light therapy in 2017/2018 by Charles Poliquin when he was testing & using the panels from Joov https://www.youtube.com/watch?v=-keEWWRu1aQ I remember doing some quick research on the topic but the prices were too high and there was no EU ...
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The Effects of Sleep Deprivation-Strength Community

The Effects of Sleep Deprivation

Negative Consequences of Sleep Deprivation A lack of sleep has serious negative consequences for our body's physiological and metabolic processes. It leads to numerous health and performance problems, such as disruptions in blood sugar regulation, which increases the risk of obesity, insulin resistance, and type 2 diabetes. This is due ...
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Role of Epigenetics

Role of Epigenetics

Is it All About Genetics? The Role of Genetics in Health Genes often get blamed for causing disorders within the body, which, unfortunately, is something that affects millions of people worldwide. We often point to "bad genes" as the culprit when we aren't happy with what's happening inside our bodies. ...
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Being a Healthier Mom

Being a Healthier Mom

Guest blog by Nemanja Sutanovac After a friend's suggestion, Violeta scheduled a meeting with me to review her condition and goals. At that time, at the age of 52, and after many attempts, in vitro fertilization, and the stress that accompanies it all, Violeta had a second baby and came ...
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Digestive Enzymes Their Role in Health

Digestive Enzymes and Their Role in Health

Digestive Enzymes and Their Role in Health Digestive enzymes are one of the most crucial elements that help digest your food. They work together with HCl to ensure that the food you consume can be absorbed. Your food contains a complex structure that your gut cannot absorb easily. The three ...
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Decoding the Hunger Dilemma Regain Control and Make Healthier Choices

Decoding the Hunger Dilemma: Regain Control and Make Healthier Choices

DECODING THE HUNGER DILEMMA: REGAINING CONTROL AND MAKING BETTER CHOICES Introduction: Have you ever felt caught in a whirlwind of conflicting voices about how you deal with hunger? Me: I'm hungry!Inner voice #1: Eat!Inner voice #2: Or maybe not???Inner voice #3: EAT!Me: ... [slight panic attack] The battle between "eat ...
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Gallbladder Function: The Science Behind Exercise and Nutrition

Optimizing Gallbladder Function: The Science Behind Exercise and Nutrition

Gallbladder plays a crucial role in health and disease. Diet and exercise are perhaps the most important elements that help improve gallbladder function. Here is how exercise and diet influence gallbladder function. Role of Exercise 1. Effects on Gallstones: Research suggests a direct link between regular exercise and gallbladder health. ...
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The Crucial Role of the Gallbladder in Maintaining Health and Managing Disease

The Crucial Role of the Gallbladder in Maintaining Health and Managing Disease

What is the Gallbladder? The gallbladder is a small sac that sits under the liver. You might think that gallbladder does not do much but it has a crucial role in health and disease. According to some estimates, more than 20% of Americans develop some kind of gallbladder problem, with ...
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The Turkey Experience_Strategies for a Healthy Life while Traveling

The Turkey Experience: Strategies for a Healthy Life while Traveling

The Turkey Experience No, I was not teaching in Turkey. I was on vacation with my wife. So, in this article, I'm not going to talk about training or classes, but I'll discuss different strategies to stay healthy and eat right while traveling. Aliona and I decided to go to ...
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Exploring the Dominican Republic: Insights, Fitness, and Culinary Delights

Exploring the Dominican Republic: Insights, Fitness, and Culinary Delights

  The Dominican Experience The Dominican Republic has always been very close to my heart. I have very good friends there with whom I enjoy and share different subjects and experiences. The weather invites me to enjoy their fantastic atmosphere, the food is great, I have unforgettable memories from other ...
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To Use or Not to Use a Constant Glucose Monitor

To Use or Not to Use a Constant Glucose Monitor

My Experience with a Constant Glucose Monitor  To Use or Not to Use a Constant Glucose Monitor Measuring blood glucose has been around for a very long time, using those devices where you have to prick your fingertip, get a drop of blood, and put it on the testing stripe. ...
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The Art of Recycling Training Programs

The Art of Recycling Training Programs

If you've been training people for a long time, you know that the number of training programs you can use is limited, and at some point, you end up running out of ideas, so what should you do at this point? If you identify yourself with this situation, you are ...
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The Inspiring Journey of Nikos from 108 to 89 kg Without Exercise

From 108kg to 89kg: The Amazing Weight Loss Story of Nikos Without Exercise

Nikos - An ordinary man's transformation Nikos' girlfriend at that time (December 2020) was a very good friend of mine, so when she asked me if I could help him lose some fat, I happily agreed to do my best. When I first met Nikos, it was obvious that he ...
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Arturo Salas Jiu-Jitsu Champion

Arturo Salas Grappling World Champion

Thanks to his dedication and coaching skills, Aarón Garcia, a student of the Strength Community, made Arturo Salas a World Champion in Grappling, who displayed exceptional levels of physical fitness and strength. Guest blog by Aarón García Let me tell you something about Arturo. First things first, Arturo is the ...
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The Importance of a Healthy Gut

The Importance of a Healthy Gut

The Importance of a Healthy Gut. The human gastrointestinal system is one of the body's most complicated and crucial structures. Its role in human health and disease extends far beyond food digestion. But what is the gastrointestinal system? The gastrointestinal system comprises the alimentary canal (which includes your esophagus, stomach, ...
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L-Carnitina-Strength Community

Carnitine – Different Types and What Do They Do?

Carnitine - Different Types and What Do They Do? Carnitine is a compound that helps in energy generation in the body. It is present in almost all body cells but most abundant in muscles, the brain, the liver, and the kidneys. The natural food sources of carnitine include red meat, ...
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Strength Coach Medalist in World Championship

BJJ World Champion – The Comeback of the Year

BJJ World Champion - The Comeback of the Year Expert coach in preparation for Olympic competitions A series of injuries kept Hind Charifi away from her sport, Brazilian Jiujitsu, for about a year. This is the story of how we did her recovery process, together with her training, to go ...
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Athletic Performance

Carnosine for Enhanced Performance & Recovery

What is Carnosine? Carnosine is a protein-building block. It is a dipeptide and consists of two amino acids- beta-alanine and histidine. It plays several crucial functions in the body and is found in the muscles, brain, heart, and other body organs. Carnosine mainly comes from animal sources such as beef, ...
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Vince Gironda

Revisiting Gironda

Vince Gironda, from the golden era of bodybuilding, was, and probably is still considered The Iron Guru. His knowledge, tricks, techniques, and innovations, primarily based on experimentation, are still applied today and will probably stay around for years to come, for a simple reason; they work! Even Arnold was trained ...
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Vitamin D

The Impressive Health Benefits of Vitamin D

Vitamin D, also known as calciferol or cholecalciferol, is a fat-soluble vitamin that the human body can produce on its own. Your skin contains a type of cholesterol called 7-dehydrocholesterol that takes energy from the sun and converts it to vitamin D3. Vitamin D3 goes through the liver and kidneys ...
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Athletic Performance & Developing Power for Sports

The ELEIKO Experience

I've always been a huge fan, user, promoter, and advocate of Eleiko and Sweden is one of my favorite countries in the world, so teaching at the Eleiko headquarters in Halmstad - Sweden was like a dream come true.   I have always admired Sweden for the level of education ...
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