Posted in Corrective Exercise, Ketogenic Life, Of Heart and Mind

Safeguard Your Body This Holiday Season

A large downfall for many people is the inclusion of sugar into almost every meal and treat during the holidays. Many people will allow themselves to succumb to everything placed in front of them. However, this will give way to an insulin resistance that you really don’t want to fight.

The abuse of sugar and carbohydrates during these winter months will make it really difficult for your New Year’s efforts to pay off as quickly. We are all creatures that look for instant gratification when we set new goals. Waiting until the New Year to implement those goals will leave you sorely disappointed. That’s why I always recommend you start your new year a month early on December 1. Go into December with anticipation on sustainable eating habits, an exercise regiment, self-care techniques and stress release tactics. Go into the last month of your year setting the foundation for the holidays so that your body is prepared to go into the next month (and NEW YEAR) ready to go to the next level to absolutely CRUSH those goals you’ve set for yourself.

Here are some ways to get your brain, body and spirit to the next level:

  1. Start your day asking yourself these three questions (Brendon Burchard):
    1. What do I want out of today?
    2. Who needs me to be on my A-game today?
    3. What will I do today that might challenge me? How will I face those challenges?
  2. Create a monthly budget spreadsheet of all that comes in and all that goes out each month. This will help keep your finances in check, and your stress managed.
  3. Download the app Peak Brain Training to “level up your brain” and get daily reminders to get more wrinkles in your brain for higher neuroplasticity.
  4. Utilize therapeutic grade essential oils to calm your stress and anxiety as your to-do list piles up and to keep your energy up if you feel restless.
  5. Do five minutes of activity right when you wake up and at least five minutes of stretching before you head to bed. Here’s a great resource for hip and back mobility before your head hits the pillow!
  6. Drink pure therapeutic ketones twice daily to improve brain function, increased fat metabolism and sustained energy and hormone levels throughout the day!

Even though it’s December 10, you can still lay the ground work for the rest of your month so that January will be a rock star start to your 2018. The above mentioned techniques are just a few ways to tune in.

I am an advocate of education and a believer in holistic health. Every system in your body works synergistically: digestive, circulatory, nervous, respiratory, muscular, skeletal, reproductive and endocrine. Each one is equally important, and your brain is the circuit board for these operations; so care for your BRAIN first.

Cheers,
Coral A.J. Gibson

Posted in Corrective Exercise, Ketogenic Life, Of Heart and Mind

Colder Temperatures Positively Affect Your Metabolism

Have you ever heard of BAT? Brown adipose tissue?

There exists two forms of fat in the human body: white fat and brown fat. The Scientific American shares that white fat cells store energy in the form of a single large, oily droplet that is otherwise relatively immobile. On the other hand, brown fat cells contain many smaller droplets, as well as energy machines known as mitochondria. Only in recent years have researchers found ways to convert white fat to brown fat. Having more active brown fat present can improve insulin sensitivity to help banish type 2 diabetes and heighten the body’s metabolism to reduce body weight.

Amongst multiple research studies, it is unanimous that lower temperatures force the body to induce thermogenesis, the heat generation that increases your body’s core temperature in order to bring it to homeostasis. When this takes place, white fat can then act like brown fat, otherwise called “beige” fat.

Beige-Fat-Infographic5

Luckily, these temperatures do not have to be low enough to cause muscle quivering. In 2013, Japanese researchers had 12 young men with lower than average brown fat amounts to sit in a 63 degree Fairenheit room for two hours a day for six weeks. After six weeks, those 12 men were burning an extra 289 calories and PET-CT scans verified the heightened quantity of brown fat cells. They believe that exposure to these colder temperatures over six weeks increased the activity of a gene named UCP1, which seems to guide the conversion of white fat into beige fat. They also understand that exercise helps to increase UCP1 in conjunction with a hormone called irisin that helps convert white fat to beige fat.

A study supported by the National Institute of Health (NIH) in 2014 had 5 healthy men reside in a clinical research unit for 4 months. They would do their normal daily activities during get day then return to their private room for at least 10 hours each night. The temperature of the room was set to 24 °C (75 °F) during the first month, 19 °C (66 °F) the second month, 24 °C again for the third month, and 27 °C (81 °F) the fourth and last month. Each month, the men underwent extensive evaluation, including energy expenditure testing, muscle and fat biopsies, and PET/CT scanning of an area of the neck and upper back region to measure brown fat volume and activity.

After a month of exposure to 19 °C (66 °F), the participants showed a 42% increase in brown fat volume and a 10% increase in fat metabolic activity. During the following month of neutral temperature, these alterations returned to near baseline, and then completely reversed during the month of exposure to 27 °C (81 °F). All the changes occurred independently of seasonal changes.The increase in brown fat following cold exposure was accompanied by improved insulin sensitivity after a meal during which volunteers were exposed to mild cold. The extended exposure to mild cold also resulted in significant changes in metabolic hormones such as leptin and adiponectin.

Yu Hua Tseng, Ph.D., the Principal Investigator in the Section on Integrative Physiology and Metabolism at Joslin Diabetes Center, says that “brown fat is a natural defense system for obesity, diabetes and related diseases or conditions.” Because of the supporting research, the idea of activating brown fat as a way to combust this excess energy is now an attractive area of research for developing new treatments to help combat obesity and various metabolic diseases. Increasing your metabolic baseline by activating brown fat could be the key to combating such diseases or conditions.

Imagine this: exercise while being exposed to colder temperatures. George King, M.D., Chief Scientific Officer at Joslin Diabetes Center, recommend combining these known brown-fat activators by working out in the cold to get the maximum benefit. By doing so, you’d be revving up your conversion of white to beige fat, in turn burning more calories and improving insulin sensitivity!

Season’s Greetings,

Coral A.J. Gibson

Posted in Corrective Exercise, Of Heart and Mind

Physiological Benefits of Yoga

Have you ever practiced yoga? Do you have someone in your life who seems to live at a yoga studio? The anecdotal evidence for practicing yoga is unquestionable: feelings of peace, mindfulness, heightened awareness, lowered stress, increased strength, among so many others. Even just 15 minutes a day of yoga is able to soothe the body by connecting breaths with movement to provide psychological benefits to this practice.

Even more empowering than the physical and psychological aspects of yoga are the physiological implications of current research. This National Health Interview Survey in 2015 looked to compare the use of different complementary health approaches in the United States. They found that 9.5% of U.S. adults (21 million) used yoga as a mind & body practice; this is an increase from 6.1% in 2007 and 5.1% in 2002. The numbers are still rising.

With this rise in the application of yoga to help improve health, it is valid to say there is something else more significant that people are benefitting from in their practice. Take 25 minutes of your time to watch this incredible video to get insight on where research is taking yoga.

Since 2012, Medicare has covered cardiac rehabilitation programs that include yoga. This is astounding to see alternative medicine applied amongst the Western medicine practices to help with cardiac rehabilitation by stabilizing blood pressure and reducing stress. Similarly, in this interview, Susan Taylor, PhD. discusses how neuroplasticity is directly affected by the meditation that takes place during yoga. “Positive thoughts expand our brains. Negative thoughts shrink them.” An extensive number of research studies show the positive effects of yoga on the neural communication across the brain that provides a more stable brain and “self-directed neuroplasticity”.

Enjoy looking through these Instagram pages for inspiration into making yoga a more regular practice in your life:

Experience the physical, psychological AND physiological benefits that can only be found through the practice of yoga and meditation.

Resources:

https://www.usatoday.com/story/news/nation/2015/03/01/yoga-health-fitness-trends/23881391/

https://nccih.nih.gov/research/statistics/NHIS/2012/mind-body/yoga

https://www.youtube.com/watch?v=Ipp-gjAxbXw&feature=youtu.be&list=WL

https://yogainternational.com/article/view/neuroplasticity

 

 

Posted in Corrective Exercise, Ketogenic Life

Improved Recovery

* Do your goals have 4 powerful workouts stacked a week? *

* Are you trying to gain lean muscle mass and shed fat without the “OW!!” factor? *

* Is the muscle soreness you’re experiencing more like “disabling fatigue”? *

Exogenous ketones are here to RESCUE you!

The British Journal of Nutrition published in 2012 an article from a myriad of highly qualified researchers addressing the use of B-Hydroxy-B-methylbutyrate (an exogenous ketone) to reduce markers of exercise-induced muscle damage and improve recovery in resistance-trained men.1 At 2 weeks before and throughout the study, subjects were placed on a diet (25 % protein, 50 % carbohydrates and 25 % fat) which was designed by a registered dietitian who specialised in sport nutrition. All subjects received 3g/day of either the HMB-FA supplement or placebo. Subjects received 1g of their given substance 30 minutes prior to the training session and 1g prior to both lunch and dinner meals. On non-training days, 1g of substance was consumed with three separate meals throughout the day.

Creatine kinase was a very specific blood test performed during this study because “a high CK, or a rise in levels in subsequent samples, generally indicates that there has been some recent muscle damage but will not indicate its location or cause. Serial test results that peak and then begin to drop indicate that new muscle damage has diminished, while increasing and persistent elevations suggest continued damage.”2 Before the exercise session, serum CK levels were nearly the same in placebo- and HMB-FA-supplemented subjects (141 and 158, respectively). As a result of the exercise session, serum CK in the placebo group increased to 604 after 48 hours, while the HMB-FA-supplemented group increased to ONLY 322 (almost half)!

Perceived recovery status also improved for those in the HMB-FA supplemented group, demonstrating quicker recovering and a better opportunity for better performance in subsequent training sessions.

Creatine kinase level and perceived recovery status were two variables that showed substantial improvements for the HMB-FA supplemented group as compared to the placebo group.

This is astounding to read. If your goals include a rigorous training schedule, all of the evidence points to the utilization of exogenous ketone supplementation. To get your hands on exogenous ketones, complete the Contact Form at on the Homepage here!

Cheers to success,

Coral J.

References:

  1. https://www.researchgate.net/publication/261516423_Interaction_of_Beta-Hydroxy-Beta-Methylbutyrate_Free_Acid_HMB-FA_and_Adenosine_Triphosphate_ATP_on_Muscle_Mass_Strength_and_Power_in_Resistance_Trained_Individuals
  2. https://labtestsonline.org/understanding/analytes/ck/tab/test/
Posted in Corrective Exercise, Ketogenic Life, Of Heart and Mind

Requests for Research

Hello everyone! Thanks for supporting Coral Jinright Fitness! If you are not yet a subscriber to my weekly emails, please complete the following form to receive weekly email updates! Share with friends and family about this great opportunity to stay in the know! This is such an exciting thing I get to offer to ensure that your knowledge base is always growing, and your steps to action in sharing your knowledge grows even faster! This post is going to be short, sweet and simple.

Please comment on this post with a topic you’d like to learn more about. The topic with the most comments will become my FIRST short video to share with you and yours. It can be anything related to success, health and fitness!

Examples include:

  • ketones and inflammation
  • insulin stability
  • low back pain
  • insufficient energy
  • sleeping posture
  • ketones and seizures
  • muscle mass preservation
  • time prioritization
  • SO MANY MORE!!

Do not be afraid to comment about what YOU need more of in your life.

Also check out this incredible video featuring Rob DeBoer discussing the bioavailability of KETO//OS MAX and how this ketone technology is already changing millions of lives worldwide!
https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fjustpruvit%2Fvideos%2F1043839302398171%2F&show_text=0&width=560

Your life can only be as good as you praise your self to be!

Awaiting your responses,

Coral Jinright

 

Posted in Corrective Exercise

Isometric Training for Muscle Maintenance

Isometric training is highly encouraged by many professionals, as it provides a safer environment for your joints as far as preventing injury and really tuning into how certain areas of the body are feeling during the given exercise. I imagine you have all heard of the exercise called “the plank”! The entire world turned it into a trend called “planking” and a Beijing, China police officer held a plank for 8 hours, 1 minute and 1 second earlier this month. The plank is an isometric exercise requiring the use of almost every muscle in the human body.

planch-street-workout-390x250
Parallel Bar Plank Hold

Isometric exercises keep the muscles at the same (iso-) length (-metric) as it is performed. “Isometrics of submaximal intensity find application in injury rehab. Injuries to bones or ligaments or some other structure of the joint can benefit from strengthening the musculature around the joint.”(1) By performing isometric exercises, your body will gain strength in the most important areas of the muscle that will attribute to greater success in other disciplines, including bodybuilding, dance, cycling, martial arts, gymnastics, running and many, many others!

Holding an isometric contraction or even a slowly performed exercise (such as a 4 count chest press) will recruit more blood and oxygen to the area(s) of the body being utilized. A plank gets the entire body warm, whereas a push-up hold may burn the triceps and a squat hold or wall sit may burn your butt! Most of my clients have experienced the overflowing joy that runneth over when holding a wall sit then going straight into burpees or jump squats. Using this format for your exercise routines will provide the most benefit in the shortest amount of time. Now if you are training for an endurance event, isometrics will help in preventing injury during prolonged use! So it’s great for everybody!

18261-mc_218_05_sized1
Warrior 3 Yoga Pose

I found myself working out WAY too hard and tearing my body up to where it just hurt all the time. It didn’t hurt from muscle soreness, but from muscle damage that was never getting the reparation time it needed. So I pulled back and focused on yoga to tune back into my body. As you embark on your health and fitness journey, take the time to listen to your body and see if it needs your special attention in any area and perform some isometric exercises and stretches for some TLC. I always have at least one day a week that I pull back for yoga amidst my kick-butt training for my figure competition in October.

Find some examples of isometric exercises here!

Below you will find the awesome article I cited about the importance of isometric exercises, the video marking the Guinness World Record holder in China, as well as my link to learn about exogenous ketones help with the free radicals that take over the body with excessive metabolic damage. All of these resources will help you learn what YOUR body needs and tailor it to YOUR needs. If you need anything, please holler! (Use a megaphone if you need to!)

Happily,

Coral Jinright

  1. http://www.healthguidance.org/entry/16837/1/Isometric-Exercises–Importance-and-Applications.html
  2. World Record: https://www.youtube.com/watch?v=RlmasKNrbjU
  3. KETO//OS Exogenous Ketones: cj1005.pruvitnow.com
Posted in Corrective Exercise

Shoulder Trigger Point Therapy

As a personal trainer, I encounter an abundance of people who mention neck, shoulder and upper back pain as a reason why they haven’t worked out recently. Range of motion in the shoulders is necessary for multiple reasons:

  • prevent hunchback posture
  • keep chest more broad for deeper breathing
  • maintain independence in daily activities (getting dressed, brushing hair, etc.)
  • keep blood flow to brain and extremities

The interior rotation of the shoulder is the biggest contender. The shoulders slouch forward and the neck is at a disadvantage because muscles are shortened and lengthened, like they shouldn’t be. When this maladaption happens, you aren’t able to look side to side at the same degree, raise your arm fully overhead or to the side or clasp your hands behind your back.

Whether you are physically inactive and don’t practice keeping your shoulder and neck mobility, or you workout the same way every week and your muscles are fatigued from repetitive motions, everyone can benefit from practicing trigger point therapy. You can use a simple tennis ball, lacrosse ball or baseball to massage your own body whenever you need it! The rigidity of the ball is up to you, whether you REALLY need to dig in there and break up those muscle adhesions or have a very sensitive nervous system and don’t want to go too hard too fast. Here’s a quick guide to the benefits of using a ball for massage: https://www.painscience.com/articles/tennis-ball.php

Dr. Laura Perry is a chiropractor and co-founder of The Institute of Trigger Point Therapy in Houston, Texas, and made this comprehensive discussion of shoulder trigger points. There are 3 primary groups of muscles associated with shoulder mobility:

  1. Shoulder Blade Muscles: The muscles that move and position the scapula, such as the trapezius, pectoralis, and rhomboid muscles
  2. Rotator Cuff Muscles: The muscles that stabilize the glenohumeral joint during movement, such as the infraspinatus, supraspinatus, subscapularis, and teres minor muscles.
  3. Prime Mover Muscles: The muscles that act as the primary movers of the glenohumeral joint, such as the deltoid, pectoralis, and latissimus dorsi muscles.

Looking at this list, you can see that EVERY muscle in the front and back of the upper body contribute to shoulder stability and mobility. Check out Dr. Perry’s article “Shoulder Pain Trigger Points: The Multi-Headed Myofascial Pain Monster” here http://www.triggerpointtherapist.com/blog/shoulder-pain-trigger-points/shoulder-pain-trigger-points-myofascial-pain-monster/

I hope this guidance will help you relieve neck and shoulder pain that you’ve been experiencing lately. Try to do these trigger point release exercises at least every other day. Compliment this with isometric planks, overhead holds, side planks and other stability exercises. Inquisitive about trigger point therapy? Want more guidance or have questions? Comment below or send me an email on my contact page!

Thankfully,

Coral Jinright

Posted in Corrective Exercise

Foot and Ankle Mobility

The reason I chose to get certified through NASM as a Corrective Exercise Specialist (CES) is because EVERYBODY can benefit from corrective exercise. Even if you aren’t currently injured, corrective exercise knowledge is necessary to make sure that you are maintaining proper form and preventing injury in the future.

I wanted to take some time today to discuss the importance of your feet, ankles and knees. The gastrocnemius (main calf muscle), soleus (supporting calf muscle), anterior tibias (shin muscle), and peroneus (lateral shin muscle) all control the movement of the foot and ankle. Considering the contact you make with the ground at every step you take, this is a VERY important area of the body to take care of. Whether you sit all day or walk around all day, your calves can either be underused, and tight. Or they can be overused, and fatigued.

gb-470x300

High impact exercise, such as sports, running, or jumping put a lot of stress on the foot and ankle, which affects the knees, hips, so on and so forth. The following video has some great information about the importance of maintaining good dorsiflexion (pulling your toes towards you): https://www.facebook.com/MensHealth/videos/10156489542195207/ Williams College provides a comprehensive how-to on preventing ankle sprains. Considering how important our feet are to getting most of us from point A to point B, these exercises and stretches would be more than beneficial for everybody: http://health.williams.edu/keephealthy/general-health-concerns/preventing-ankle-sprains/

The following site also shows 9 at-home remedies using hot/cold water therapy, oils or spices, and massage techniques to help relieve the fatigue specifically in your foot. http://www.enkivillage.com/home-remedies-for-foot-pain.html

All of this information is brought to you to help keep you pain-free and your life active. As always, if you have any comments or questions, never hesitate to reach out.

Merrily,

Coral Jinright

Posted in Corrective Exercise

Hips and Back Not Feeling So Hot?

If you are facing someone, and your hips are facing more than a couple degrees either right or left, then your pelvis may be rotated a little more than is safe for your spine and low back! I know it’s something that I have been struggling with, as my right hip hikes up towards my rib cage causing my hips to rotate facing the left while my toes and chest are straight ahead. This indicates an imbalance in the hip flexors and hip extensors. The following picture shows the location and names of such muscles.

slide_9

Now, a few simple isometric exercises and stretches can be utilized in order to relieve the pain in the hip, knee and low back area associated with a hip rotation to either side of the body. If you have a job standing on your feet all the time, you might not notice it, but there are times you may rest more weight on one foot than the other. If you spend most of your day sitting, you might cross one leg over the other or lean one arm onto the table and keep the other side tall. In either case, you have to become aware of such habits in order to keep this rotation from reoccurring chronically. Try some of these fantastic isometric exercises demonstrated by Hands On Therapy in this video: https://www.youtube.com/watch?v=2ntO6AAPslc

After warming up the muscles just a little bit, you can even try some of these yoga positions at home or even in the gym. Even spending 10 minutes a day can tremendously improve low back pain, pelvic rotation and even stress and energy levels.

230_hp_07_fnl_450

http://www.yogajournal.com/pose/upward-facing-dog/

266_feat_tri03_4501

http://www.yogajournal.com/pose/extended-puppy-pose/

252_hp_move_10a_450

http://www.yogajournal.com/pose/garland-pose/

201503-blog-Pigeon-erin

http://www.yogajournal.com/slideshow/3-ways-make-pigeon-pose-feel-better/#0

The pictures only show the pose, but you can visit the link under each picture to get step by step instructions on how to properly execute it and what muscles to “focalize on” (focus and utilize) during the movement! Spread the love and share this with a friend who may spend too much time sitting at school, a mom who hurts from carrying her young kiddo on her hip all the time, or even a co-worker who knows exactly how you feel. As always, if you have any questions or would like any more guidance, never hesitate to comment below or message me!

Happily,

Coral Jinright