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To Coaches and Trainers: Don’t Forget the Art of Beginning

Jul 27, 2021 Emma Jarman

When was the last time you walked into a gym and felt your palms get sweaty from nerves? How about the last time you felt so clueless about what to do that you started copying what another gym goer was doing across the room? Surely, it has been a while since you claimed an empty corner of the gym with a few dumbbells, away from others and what you perceived as their judgmental glances. 

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Finding Food Normal

Jul 06, 2021 Tony Montgomery

There is no such thing as good or bad food. The idea of “bad foods” is a concept we’ve been exposed to since childhood and puts us all at risk of negative, unhealthy relationships with certain foods. There are people who think carbs will kill them. Others KNOW fat will give them a heart attack. While we know these things aren’t true, with all the misinformation out there, it is no wonder certain foods, nutrients and macros are villainized. 

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The truth about insulin

Jun 29, 2021 Tony Montgomery

We all know insulin and carbohydrates are what’s making America fat, right? Reality: that is the furthest from the truth. Before tackling the ins and outs of how to manipulate insulin in our bodies to create great results, let’s get down to the nuts and bolts of what insulin is and why it’s important. Insulin is a hormone produced in the pancreas that regulates the amount of glucose in the blood. It regulates the metabolism of carbohydrates and fats in the body, and promotes protein synthesis and glucose utilization. Insulin also has the ability to prevent breakdown of muscle tissue. As you can see, insulin is a highly effective tool in gaining new muscle and recovering from tough workouts. 

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What is DOMS, and what does it mean for muscle growth?

Jun 22, 2021 Tony Montgomery

DOMS stands for “delayed onset muscle soreness.” For a long time we thought it was induced by micro-traumas to the muscles after exercising, causing us pain typically for 1-3 days after training. Muscle soreness has been thought (though somewhat undefinitively) to be one of the drivers of muscle hypertrophy.  A recent study by Sonkodi et al (2020), hypothesized that there may be more to it than just trauma to the muscle. 

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How food palatability effects hunger signals

Jun 15, 2021 Tony Montgomery

Hunger signals are driven by a sensory perception based on what the food value is. This means that the total amount of food eaten can be predicted before you actually eat it. These predictions are dictated by neurons in the body that connect to the hypothalamus. Hunger signals are generated by the activation of AGRP neurons, which induce negative feelings and initiate food-seeking activities. We perceive a highly attractive food to generate a huge hunger signal, so much so that even if the initial food was replaced with not as attractive food, the person will still overeat because the hunger signal has already sounded. Now, if unattractive food was presented, those hunger signals drop off, and if that was replaced with attractive food the amount of consumption would be profoundly less. This means that the foods we surround ourselves with make a huge difference in how much and what we eat.  

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How to know when you are recovered

Jun 08, 2021 Tony Montgomery

I am always looking for ways to improve recovery so I can train harder and more often. Research shows the best ways to improve recovery are quality sleep for between 7-9 hours a night, proper nutrition (slight calorie surplus), and sound programming taking into consideration volume, load and intensity. 

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