Guest blog by Dr. Gabrielle Lyon Before I get into the direct answer; let’s start by talking about the food guide pyramid that came in the mid-1980’s, basically it said we’re going to reduce higher quality proteins and animal proteins, because of cholesterol and saturated fat. That we should eat ...

Every time I don’t train at my gym, I face the most common situation on commercial gyms, and it is that people, even with personal trainers, simply take one piece of equipment, perform one set, rest for a certain number of minutes while sitting on the very same piece of ...

Guest Blog By Designs for Sports Depression is a complex mental health disorder that affects individuals and society on a large scale. It is the second-most leading cause of disabilities globally. The economic burden of major depressive disorder (MDD) in adults in the US was $210.5 billion in 2010. There ...

Coffee consumption has been the center of controversial positions for a long time. In this article I’m going to show many of the benefits of this beverage, and the research that backs up those findings.   One thing that is perfectly clear for me is that as Lucretius said, “one ...

Guest blog by Dr. Gabrielle Lyon Do you trust food labels? Food companies get a lot of flexibility in what they report on a food label. They use information about individual ingredients and then estimate what may be in the final product. Food companies are allowed nearly 20% error in ...

Guest blog by Designs for Sport Pick up any popular magazine or click on a health headline and you’re more likely than not to find something about fasting. Fasting is all the rage right now, being touted as having anti-aging effects, facilitating fat loss, boosting mood and providing mental clarity and sharp cognition. Research even ...

Guest blog by Designs For Sports A Review demonstrates effectiveness of vitamin intake on pancreatic cancer risk Pancreatic cancer is the 12th most common cancer in the world and often has a poor prognosis, even if diagnosed early. It typically spreads rapidly and is rarely detected in its early stages, ...

In Part 1 of these series I talked about the length of the training session and why you shouldn’t touch your phone while training. In Part 2, I discussed about hydration, performance, and the importance of the use of electrolytes. Now in Part 3 I’ll address the subject of the ...

Guest blog from Designs For Health   Resveratrol is a polyphenol with powerful antioxidant and anti-inflammatory properties. It has been widely publicized for its cardiovascular, anti-carcinogenic, and anti-aging benefits.  Resveratrol activates sirtuins, which can increase insulin sensitivity and protect against oxidative damage. Previous research with resveratrol has demonstrated improvements in ...

From Part 1 of this series of articles, you know that a great training session shouldn’t last more than 60 minutes and that you should minimize your exposure to EMF radiation whether it is a mobile phone, a smart watch or a laptop.   In Part 2 I will discuss ...

Guest Blog by Designs for Sport Adequate protein intake with the full complement of amino acids, especially the branched-chain amino acids like leucine, are important for ensuring the building blocks for building healthy muscles. However, muscle health requires more nutrition than just protein. Consuming a nutritious diet to ensure sufficient ...

  If you have read my series of articles “How to prepare for a great training session” you might already know how pre-training food, supplements, stretching, training plan and motivation can improve or totally ruin your workout. But let’s talk about what to do during the workout to make sure ...

Guest Blog by Designs for Health Could Skimping on Protein Make You Binge on Carbs and Fat? There seem to be two major camps in the diet wars: low fat and low carb. In the former, people go out of their way to buy skinless chicken and fat-free dairy, and ...

  There are thousands and thousands of hypertrophy programs out there, some of them work and some others are useless. This time I will focus more on the principles behind One of My Favorite Ways to Train for Hypertrophy and then I will provide the actual program explaining possible modifications ...

A guest Blog from Designs for Health Incandescent lighting has served to illuminate the spaces of mankind since Thomas Edison first patented the lightbulb in the late 19th century. After nearly 130 years of service, this faithful lighting technology has suddenly been forced into retirement to make way for the newer, ...

It is well known that training in a commercial gym is quite a challenging experience, going from people stealing your equipment – even plates on a bar you are using –, to being unable to properly progress on the weight because of the lack of small increments in dumbbells, cables ...

Guest blog by Designs for Health Study demonstrates fat intake is associated with an overall lower mortality and a lower risk of cardiovascular disease The association between different macronutrients and their correlation with overall mortality and cardiovascular disease is controversial. Fat often gets a bad reputation in traditional medicine, although ...

We are living in the culture of the short cut, or perhaps, the culture of the least amount of effort, and strength coaching and personal training are not the exception. A large number of trainers believe that YouTube, or similar platforms, are the ultimate source of knowledge and from there ...

Guest Blog by Designs For Health Study demonstrates curcuminoids increase HDL and lower lipoprotein(a) in type 2 diabetes patients There are only a few natural products that have demonstrated such a wide range of protective properties as curcumin. Turmeric has three main bioactive components, namely curcumin, desmethoxycurcumin and bisdemethoxycurcumin. These ...

On parts 1, 2, 3, 4 and 5 we discussed the planning of the training program, pre-training food, pre-training supplements, uplifting motivation and stretching, respectively. On part 6, I will discuss the warm-up.   Just walk inside a commercial gym and you’ll find a wide range of approaches to warm-up, ...

On parts 1, 2, 3 and 4, we discussed the planning of the training program, pre-training food, pre-training supplements, and uplifting motivation, respectively. On part 5, I will discuss stretching.   The subject of stretching is very controversial, especially when it is related to the one performed before the training ...