This is where I aim to provide you with some of the latest research in health, performance, nutrition, exercise and more.
Stuff you don't have the time to read I breakdown to the biggest takeaways and what you can do to implement them today!
TRAINING:
Why Every Rep In Training Should Be the Same
BIG IDEA: "Moving fast with lighter weights has been shown to develop favorable motor unit recruitment, and also muscle fiber development for lifting heavy weights". However, when you move fast the bar path is different and may lead to it jumping off the shoulders in a squat or popping off the thighs in a deadlift. This doesn't happen with heavier weights and can increase chances of injury.
WHAT TO TRY TODAY: When lifting lighter weights:
- Try squatting or deadlifting with bands or chains to work on accelerating the weight while not sacrificing technique. "Bands and chains help us overload the top of the lift while decreasing weight at the bottom".
- Try pauses at the bottom of the lifts or at sticking points to strengthen muscles in that specific configuration. "This helps to make us strong through the weak spots while building up tissue tolerance in these positions to make us more resilient to injury".
NUTRITION:
Is 'Meat' Bad for us, or Rather the Products we Call 'Meat' - A Mix of Preservatives + Colorings That's Killing Us Slowly?
BIG IDEA: Many studies that say meat is bad for us actually use bad quality processed meat as opposed to high quality grass-fed cuts of meat
WHAT TO TRY TODAY: Eliminate processed meats like salami from your diet to avoid additives like sulphites, nitrates and food colourings
SLEEP:
Is your bedroom a sleep sanctuary?
BIG IDEA: Your bedroom should be conducive to good sleep, free from technology, work and food so you can fully recover and perform at your best.
WHAT TO TRY TODAY:
- Take TVs and all technology out of your bedroom. If you use your mobile as an alarm make sure its in airplane mode.
- Keep snacks in the kitchen
- Use scents like lavender to relax ready for sleep
- Keep the temperature in the bedroom between 18-20 C as your core temperature needs to drop to get into deep sleep
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