SCW Spotlite: Issue 71

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Blood Flow Restricted Therapy is on the Rise

Athletes have been using Blood Flow restricted therapy (BFRT) for years to rehab injuries. More and more professional and semi-professional teams use BFRT in their day-to-day training. In the not-too-distant future, health clubs around the world are looking to add this unique therapy to their offerings to help improve muscle strength and recovery for their clients.

Blood flow restricted therapy (BFRT), also known as occlusion training or ischemic exercise, involves the use of a specialized device, typically a tourniquet or pneumatic cuff, to partially restrict blood flow to a limb during exercise. This technique has gained popularity in recent years, particularly in rehabilitation and sports performance settings, due to its potential benefits in improving muscle strength, hypertrophy, and endurance.

The basic principle behind BFRT is to create a temporary reduction in blood flow to the working muscles while allowing arterial blood to continue to flow into the limb. This restriction leads to a buildup of metabolites, such as lactate and hydrogen ions, which are known to stimulate muscle growth and adaptation. Additionally, the reduced oxygen supply triggers a response in the body that enhances muscle protein synthesis and promotes muscle fiber recruitment.

BFRT is often used in conjunction with low-intensity resistance exercise, typically performed at around 20-30% of an individual’s one-repetition maximum (1RM). Despite the low intensity, BFRT has been shown to produce significant improvements in muscle strength and size, making it a valuable tool for individuals who may have limitations in lifting heavy loads due to injury, surgery, or other factors.

It’s important to note that BFRT should be performed under the guidance of a trained professional to ensure safety and effectiveness. Proper cuff placement, pressure monitoring, and exercise selection are essential aspects of a successful BFRT protocol. Additionally, individuals with certain medical conditions, such as cardiovascular disease or clotting disorders, may not be suitable candidates for this type of therapy.

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TAKE A SEAT: When Movement Becomes Mandatory

Ann Gilbert

The importance of physical activity for older adults’ health is the subject of numerous articles, certifications, and research papers. Physical activity late in life reduces the risk of disease and helps manage existing conditions and mental function. Inactivity, often defined as not meeting physical activity recommendations, increases the risk of developing diabetes, and cardiovascular disease, as well as the loss of mobility and functional independence.

As hybrid fit pros, we jam into sessions at industry conferences to absorb fresh ideas to share with our aging clients. We hunger for innovative formatting and creative movement patterns, hoping to engage the demographic while listening to the plans for summer travel, reunions, and excursions. We have become experts at planning classes, sessions, and training that will transfer to the accomplishment of more advanced activities of daily living. To this, I must say bravo! But while applauding the successes, I cannot help but notice that 80% of the population is still not moving.

Interruption of physical activity for this group, for any reason, can lead to deterioration in several metabolic and functional systems (e.g., muscular strength, explosive muscular force, and overall muscle mass) that can add up to a loss of 3% per day starting within days of becoming inactive. These stats were studied in detail during and after the COVID interruption.

Exercise for the group had become optional. Time, physical restrictions, inequalities, socio-economically disadvantaged, those considered frail, and those without a coach are affected the most. The solution is twofold.

Implement programming options that can be performed with little or no equipment, anywhere a coach and student can come together (e.g., church, rec center, park, mall, library, and lunchroom) by just pulling up a chair. Chair-based movement is structured and progressive while providing stability to those who are frail or deconditioned. One of the primary advantages of the chair-based movement programs is its accessibility. Moreover, the stability provided by a chair enables the student to focus on total body movement without the fear of losing one’s balance. This increases confidence and encourages regular participation.

Second, embrace the opportunity as hybrid fit pros to take a long hard look at the why behind leading such a program. You are a sought-after presenter with the passion and the professionalism to lead the campaign. Let’s make it world-wide.

MOVEMENT IS MANDATORY!

Here are a few benefits to consider when deciding if chair-based fitness fits your niche:

While performing movements while seated, students can reduce the risk of strain, and joint injury, making it suitable for those with arthritis, osteoporosis, or other musculoskeletal conditions.
While performing movements while seated, students can focus on cardiovascular health and circulation.
Seated movement offers cognitive and social benefits.
Students experience the release of endorphins and reduce stress and anxiety.
Balance, gait speed, grip strength, and several other physical measurements of students have been documented as improved for those taking chair-based movement sessions.

Seated exercise represents a valuable option for in-active older adults offering a wide range of physical and mental health benefits. Its accessibility, safety, and adaptability make it an ideal choice for those with health and mobility challenges. In-active older adults can improve their health status, and enhance mobility, balance, and cognitive function, leading to a more independent and fulfilling health span.

About the Author: Ann Gilbert

Ann Gilbert is the fitness industry’s premiere educator on exercise and aging. A successful owner and operator of FIT-HER: Fitness For Women, she oversees 50+ Personal Trainers and Group Fitness Professionals, coordinating an extremely successful facility including group exercise, personal training, functional training for older adults, and aquatics. As an ACE / IHRSA Personal Trainer of the Year, Ann is a featured, sought-after, and popular speaker for the Health & Fitness Association, FBA- Succeed, Club Industry, SCW MANIA®, and IAFC Conventions. Ann is an industry leader and education expert helping to develop and teach the following SCW Certifications: Active Aging, Aquatic Exercise, Group Fitness, WATERinMOTION®, and S.E.A.T. (Supported Exercise for Ageless Training.) She is the Creator of S.E.A.T. Supported Exercise for Ageless Training. Reach out to Ann on social media: FB Ann D. Gilbert, IG annfitt

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Enhancing Client Results through Pilates:
Integrating the Pilates Ball, Yoga Block, and Resistance Bands

by Andrea Metcalf

Pilates is a versatile and effective form of exercise that focuses on strengthening the core, improving flexibility, and enhancing overall balance and coordination. As a fitness professional, incorporating Pilates principles into your clients’ training routines can yield significant benefits. Plus, it’s a hot trend with celebrities like Miley Cyrus and Harry Styles singing the praises of Pilates workouts. By integrating props you can elevate your teaching skills and offer innovative, engaging, and effective workouts. This article explores the science and choreography behind these tools and provides practical ways to enhance your clients’ results.

Understanding the Science

The core principles of Pilates include concentration, control, spine alignment, flow, precision, and breathing. These principles are designed to improve body awareness, posture, and muscle function. The use of props such as the Pilates ball, yoga block, and resistance band can deepen these principles, providing varied resistance and support to challenge the body in new ways.

Pilates Ball: This small, inflatable ball helps improve balance, core strength, and coordination. It introduces instability, requiring the engagement of stabilizing muscles, which enhances overall strength and proprioception.
Yoga Block: This versatile tool aids in maintaining proper alignment, providing support, and deepening stretches. It can be used to modify exercises, making them accessible to clients of all
Resistance Band: This band comes in various resistance levels and is used to increase or decrease exercise intensity. It is excellent for building strength, enhancing flexibility, and aiding muscle activation.

Integrating Pilates Props into Workouts

1. Pilates Ball

Core Activation and Balance

– Roll-Down with Ball: Sitting tall, place the ball between the knees and squeeze gently. Slowly roll down vertebra by vertebra, engaging the core. This exercise promotes core strength and spinal articulation.

– Bridge with Ball: Lie on your back with the ball under your feet. Lift your hips into a bridge, engaging the glutes and hamstrings. The instability of the ball intensifies the engagement of the stabilizing muscles.

Flexibility and Coordination

– Side-Lying Leg Lifts: Place the ball under the top leg while lying on your side. Lift and lower the leg, focusing on controlled movements. This enhances hip stability and strength.

2. Yoga Block

Alignment and Support

–Seated Forward Fold: Sit with legs extended and place the block in front. Reach forward, resting hands on the block. This helps maintain proper alignment and deepens the stretch without straining.

–Supported Bridge: Lie on your back with knees bent and place the block under the sacrum. Lift the hips into a supported bridge, allowing the spine to relax while opening the chest and hips.

Strength and Balance

– Plank with Block: Place hands on the block while in a plank position. This elevation increases the challenge to the core and upper body, requiring greater stabilization.

3. Resistance Band

Strength and Muscle Activation

– Band Squats: Stand on the band with feet shoulder-width apart, holding the ends at shoulder height. Perform squats, ensuring knees track over toes. The band adds resistance, enhancing lower body strength.

–Band Rows: Anchor the band at a low point, holding ends in each hand. Perform rows, squeezing shoulder blades together. This targets the upper back and improves posture.

Flexibility and Stretching

–Hamstring Stretch: Lie on your back, loop the band around one foot, and gently pull the leg towards you, keeping it straight. This provides an effective stretch for the hamstrings and calves.

–Shoulder Stretch: Hold the band with both hands behind your back, and gently pull to stretch the shoulders and chest, promoting flexibility and relieving tension.

Integrated Pilates Choreography

Creating a seamless flow incorporating these props can keep your clients engaged and motivated. Here’s a sample choreography:

Warm-Up:

– Begin with deep breathing and gentle stretching.

– Perform a series of roll-downs with the ball between the knees to warm up the spine and core.

Core and Strength:

– Transition to bridge exercises using the ball under the feet.

– Move into band squats and band rows to activate major muscle groups.

Flexibility and Balance:

– Incorporate side-lying leg lifts with the ball.

– Follow with a seated forward fold using the block for deeper stretching.

Stabilization and Precision:

– Engage in plank variations with the block.

-Add hamstring and shoulder stretches with the resistance band.

Cool Down:

– Finish with gentle stretches and relaxation techniques, ensuring a balanced end to the session.

Elevating Your Teaching Skills

Incorporating Pilates props requires a deep understanding of their benefits and appropriate application. Here are some tips to enhance your teaching skills:

– Continual Learning: Stay updated with the latest research and techniques in Pilates and fitness training. Attend workshops and certification courses to expand your knowledge.

– Client-Centric Approach: Tailor exercises to meet the individual needs of your clients. Use props to modify or intensify exercises based on their fitness levels and goals.

– Creative Sequencing: Design workouts that flow smoothly, keeping sessions dynamic and engaging. Use a variety of props to maintain interest and challenge clients in new ways.

– Safety and Form: Emphasize proper form and technique to prevent injuries. Educate clients on the correct use of props to maximize benefits and minimize risks.

Pilates exercises with props like the Pilates ball, yoga block, and resistance band can significantly enhance client results. By understanding the science behind these tools and creatively incorporating them into workouts, you can amplify your clients’ strength, flexibility, and balance. Elevate your teaching skills, unlock new dimensions of fitness, and provide innovative and effective training experiences for your clients.

Check out the FLX online workshops and videos for incorporating FLX Stretch Training into your workouts and training sessions to enhance your personal performance, movement, and that of your clients. Clients save 50% on orders over $100 in products with promo code: PP4S2V4SMF04

Want to experience FLX Stretching tools and exercises, join Andrea and her team at SCW Atlanta MANIA®, July 19-21, at the Grand Hyatt Atlanta Buckhead. Try out the FLX Stretching, Strengthening, and Recovery equipment and training during sessions and at the expo booth. Fulfill your CEC requirements with 3-days of education, networking, and of course shopping. Don’t miss out on over 200 activity and lecture sessions and 20 specialty certifications. Get registered today.

About the Author: Andrea Metcalf CPT

With over 30+ years in the fitness industry, Andrea Metcalf is a leader in stability, flexibility, and chronic pain relief. She is the author of best-selling book Naked Fitness, a 28 Day Program for a Slimmer, Fitter, Pain-free Body, a contributor to Oprah.com, has had over a dozen appearances on the NBC Today Show, GMA, and Steve Harvey as well as creator of FLX Foundational Flexibility Certification, FLX Mat Pilates, and FLX Pilates Reformer Certification accredited by the American Council on Exercise. She is the owner of Heat 3.0 Pilates, The Pilates Experience, and FLX Stretch Training as well as the Health and Wellness Director for the American Academy of Pediatrics Experience conference and American Association of Chest Surgeons wellness hub.

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The Vagus Nerve and Myofascial Release

by Julie Zuleger PhD

Did you know you have a superpower? It is your vagus nerve; the gateway to improved myofascial health and overall well-being.

What exactly is the vagus nerve? The vagus nerve is one of 12 cranial nerves and is part of the autonomic nervous system. The autonomic nervous system houses the sympathetic nervous system, the “fight or flight” system, and the parasympathetic nervous system, or the “rest and digest” system. The vagus nerve is known as the “wandering” nerve through the body and makes up approximately 75% of the nerve tissue in the parasympathetic nervous system. The parasympathetic nervous system controls the body’s ability to relax. The vagus nerve starts in the brainstem and moves through the face and thorax to the abdomen. The vagus nerve controls part of the parasympathetic nervous system, sends information between the digestive, heart, and brain, and communicates with the body’s myofascial system. The body’s myofascial system is made of the muscular (myo) system and the fascial system.

The vagus nerve is responsible for many functions in the body:

Immune health
Cognitive function
Mood
Sleep Quality
Stress management
Intestinal motility
Visceral sensitivity
Communication between the gut and brain
Cravings
Myofascial system health

The health of the vagus nerve is measured by heart rate variability (HRV) and can be defined as vagal tone or strength. HRV is the beat-to-beat interval fluctuations or the length of time between heartbeats. A higher HRV indicates higher vagal tone/strength and better overall health, wellness, and resiliency.

According to Webmd.com, HRV in healthy adults is between 19 and 75 milliseconds. Typically, HRV is measured by an EKG in traditional medical settings. Wearable technology such as smartwatches and heart rate monitors can also measure heart rate variability (HRV). A higher HRV allows the body to adapt to stress better and become more resilient. One system of the body that is impacted is the myofascial system.

What is the myofascial system, and why is it important?

Muscles, or “myo” and fascia, are interconnected components of the body’s myofascial system. They work with the skeletal system to support movement and stability. Muscles contract and relax to produce movement, while fascia is the connective tissue surrounding and supporting muscles, organs, and structures in the body. It is a web-like matrix of collagen and other proteins that provide support and stability while allowing flexibility and movement.

Fascia can be divided into three main categories:

Superficial fascia, which is mainly associated with the skin
Deep fascia, which is associated with the muscles, nerves, bone, and blood vessels
Visceral or subserous fascia, which is associated with the internal organs

The fascia plays a crucial role in transmitting force, providing structural integrity, and maintaining optimal function within the body. Dysfunction or restrictions in the fascia can lead to pain, limit range of motion (ROM), and affect overall health and movement patterns. Fascia plays a significant role in proprioception; the body’s ability to sense its position in space and detect movement. The fascia contains many sensory nerves and receptors that allow communication with the brain and the vagus nerve.

These receptors relay information about the body’s position, movement, and pressure to the brain, allowing for precise coordination and control of movement. Fascia’s interconnected structure also influences proprioception by transmitting tension and force throughout the body, aiding in maintaining balance, stability, and posture. The proper functioning of muscles and fascia and their proprioceptive input is essential for adequate movement, posture, injury prevention, and overall body awareness.

Connecting the dots

The fascia and the vagus nerve relationship are vital in the body’s communication and regulation system. Fascia contains many sensory nerves, allowing the vagus nerve to communicate changes in the fascia to the brain. Have you sat at a desk too long and got up only to feel neck and lower back stiffness? This stiffness or muscle tension is possibly due to tight or restricted fascia or muscle knots. The vagus nerve sends information about the changes in fascia to the brain, where the information is processed and interpreted. The brain responds by telling the body to adjust its position to relieve the tightness or by telling the body to relax. We can practice techniques such as self-myofascial release (SMR) to improve the connection or relationship between the fascia and the vagus nerve. Dysfunction in the vagus nerve can interrupt the communication between the sensory nerves and receptors in the fascia. This can lead to pain, chronic muscle tension, muscle knots, and myofascial pain.

Self-myofascial release, or SMR, is a technique that involves using tools like hand-held foam rollers, balls, or foam rollers to apply pressure to specific areas or points on the body. The pressure helps release tension in the fascia and muscles.

Unlocking the body’s superpower

There are many techniques to improve the connection between the vagus nerve and fascia, such as deep breathing, meditation, yoga, massage therapy, and engaging in other relaxing activities. Another technique is foam rolling and SMR. Research indicates that foam rolling, and other forms of self-myofascial release (SMR) can increase vagal tone and decrease muscle tension following a foam rolling session (Lastova et al., 2018). Another study found that performing myofascial release on the suboccipital muscles or the muscles at the base of the skull can influence HRV (Silva et al., 2021).

Self-myofascial release techniques (SMR) and foam rolling for 30-60 seconds, followed by stretching, can release adhesions or tight fascia and help the fascia and muscles relax. Other benefits of self-care and SMR include giving the parasympathetic nervous system a chance to relax, increasing vagal tone/strength, managing and coping with stress, boosting immunity, and improving gut health, intestinal motility, and cravings.

Activate your superpower-fast!

Let’s examine several myofascial techniques incorporating world-class Tiger Tail tools. These techniques are part of the Tiger Tail Method: Strengthen the Vagus Nerve.

Email [email protected] for more information on this program.

Low Back Release

Position yourself in a seated position.
Use the Tiger Tail 18” Roller to roll the low back muscles for 30 – 60 seconds while breathing deep. Aim for 7-10 breaths while rolling.
Stretch the low back. Lay on the back and pull the right knee into the chest.
Hold the stretch for 30 seconds; repeat on the left side.
Repeat on both sides 3-5 times.

Neck or Suboccipital Release

Place the Tiger Ball 5.0 right below the occiput (the base of the skull)
Lie on your back, resting your head completely on the ball
Roll your head gently back and forth
Return your head back to center
Repeat 5 times

Stretch the Neck

Start with your head in a neutral position, looking forward
Relax the shoulder
Inhale deeply, and as you exhale, bring your right ear to the right shoulder.
Hold for 30 seconds and return to neutral
Repeat on the left side
Alternate 2-3 times on each side.
Place your hand on the head and gently apply pressure for a deeper stretch.

Plantar Fascia release

Place your foot on the Tiger Tail Footsie
Roll from the ball of the foot to the heel 5-10 times
Roll the outside edge of the foot 5-10 times
Roll the inside edge of the foot 5-10 times
Roll from the ball of the foot to the heel 5-10 times.

The tools used in the Tiger Tail Method: Strengthen the Vagus Nerve includes The Original ™ 18”, Tiger Ball ® 5.0, Tiger Footsie Foot Massage Roller, The Happy Muscles® Book, Acupressure Energy Mat, and Knotty Tiger ® Ice.

Tiger Tail Vagus Nerve Tool Kit

For more information on Tiger Tail courses and tools, visit www.tigertailusa.com or email. We will present sessions on the Vagus Nerve and Myofascial Release, Goodbye Back Pain, and Tiger Tail Recovery for Longevity at SCW Atlanta, SCW Dallas, SCW Midwest, and SCW Boston.

About the Author: Julie Zuleger

Julie Zuleger, Ph.D., has over 20 years of experience as a Licensed Massage Therapist, Certified Strength and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 hr. Yoga Instructor and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs. She teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, and strength and conditioning, fitness, and wellness professionals. Julie holds a Ph. D. in Education and is the Director of Kinesiology and Education at Tiger Tail USA. In addition, Julie teaches in the Department of Human Kinetics and Health Education at the University of Wisconsin, Oshkosh.

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Learn more about the workshop here.

Navigating the Hidden Challenges in Your Personal Training Career

by Michael Hughes

If you’re here reading this, I’m guessing you’re already involved in the fitness industry, which means you’re passionate about health and helping others reach their wellness goals. But as you’ve probably realized, building a sustainable and successful career in personal training is more challenging than initially seemed. Let’s dive into some of the hidden challenges you might face and explore how to navigate them for long-term success.

The Myth of Sufficient Initial Education

You’ve got your certification, and you’re ready to change lives. But here’s a hard truth: the education that got you certified isn’t enough for long-term success. Certification programs provide a solid foundation in fitness and exercise science, but they fall short of equipping you with the comprehensive skills needed for a lasting career.

These programs focus on the basics—anatomy, physiology, and exercise techniques. But to truly excel, you need to understand how the body, mind, and soul interact. This holistic approach is crucial for developing training programs that benefit your clients over the long haul.

Deepening Your Knowledge

To be more than just an average trainer, you need to go beyond the basics. Dive deep into biomechanics, physics, and behavioral sciences. Understanding how the body moves and responds to different stimuli can make a huge difference in the quality of your training.

Many educational programs don’t cover these areas in depth because they’re designed for a broad range of professions that incorporate elements of personal training. So, it’s up to you to seek advanced education that fills these gaps.

Rethinking the Client Model

If you’re following the traditional client model of training one person per hour or half-hour, you’ve probably noticed it’s not financially sustainable. To achieve long-term financial stability, consider shifting your focus from one-on-one sessions to coaching groups or teams. This approach allows you to reach a larger audience and boost your income potential.

Also, think about rebranding yourself from a “personal trainer” to a “movement coach” or simply a “coach.” This not only enhances your marketability but also reflects a broader scope of services, helping you scale your business more effectively.

Beyond Immediate Goals

Focusing solely on your clients’ immediate goals, like building muscle or losing fat, might seem like the right approach, but it’s only part of the equation. To keep clients engaged and seeing results over the long term, you need to address both their wants and needs.

Effective training programs should include a variety of exercises and training methods tailored to each client’s individual needs. This holistic approach ensures that your clients stay motivated and continue to progress throughout their fitness journey.

Mastering Business Skills

You’ve probably realized by now that running a successful personal training business requires more than just fitness expertise. Many trainers lack the business knowledge needed to operate effectively. You need to understand marketing, client management, and financial planning to thrive in this industry.

Learn how to scale your services to reach a broader market. Develop strategies to attract and retain clients, create diverse training programs, and leverage technology to enhance service delivery. Scaling your services is essential for achieving a sustainable career in personal training.

Moving Beyond Traditional Education

Traditional education in the fitness industry often teaches you what to think rather than how to think creatively and adaptively. This can leave you unprepared for the unique challenges you’ll face in your practice. To be successful, seek additional knowledge and resources, and stay updated on the latest research and trends in fitness and health.

Developing the ability to think critically and create customized solutions for your clients means committing to continuous learning and professional development. Attend workshops, pursue advanced certifications, and seek mentorship from experienced professionals. By fostering a mindset of lifelong learning, you’ll stay ahead of the curve and provide exceptional service to your clients.

Overcoming the Challenges

Building a sustainable and successful personal training career isn’t easy, but it’s definitely achievable with the right approach. Here are some steps to help you overcome the challenges:

Seek Comprehensive Education: Go beyond basic certifications. Invest in advanced education that covers biomechanics, physics, and behavioral sciences to enhance your training programs.

Adopt a Holistic Approach: Design programs that address both the immediate wants and long-term needs of your clients. Use multi-directional and multi-dimensional exercises to keep them engaged and progressing.

Scale Your Services: Move away from the one-on-one client model. Coaching groups or teams will increase your income potential and help you reach a larger audience.

Enhance Your Business Skills: Learn the principles of running a successful business. Develop marketing strategies, improve client management, and plan your finances effectively.

Commit to Lifelong Learning: Continuously seek out new knowledge and resources. Attend workshops, pursue advanced certifications, and find mentors who can guide you.

By addressing these challenges head-on and adopting a proactive approach, you can build a sustainable and successful career in the fitness industry. It won’t be easy, but with dedication and a commitment to continuous improvement, you’ll find the rewards are well worth the effort.

Ready to take your personal training career to the next level? Let’s make it happen!

Join the Gymnazo Team and Founder, Michael Hughes, August 10-11, for a 2-day in-person workshop experience to level up your programming and improve how you serve clients.

For another option, check out our 12-week mentorship program where you’ll build frameworks and systems for programming multi-dimensional movement and addressing your clients’ movement-related pains. Learn more about our Multidimensional Movement Programming course here!

Lastly, register today for SCW Atlanta MANIA, July 19-21, at the Grand Hyatt Buckhead Atlanta, for 3 days of top-notch education and networking. Don’t miss Michael’s workshops and sessions covering Athletic Training for Women, Full Body 3D HIIT-Circuit, and business lectures discussing Personal Training and Sales Strategies.

Be sure to follow us on Instagram, Tik Tok, YouTube, and your favorite podcasting platform for more inspiration on how you can step into your full potential as a Movement Coach!

About the Author: Michael Hughes

Founder of Gymnazo & Gymnazo EDU, holding a degree in Kinesiology, Michael is a Fellow of Applied Functional Science and certified as a Multidimensional Movement Coach, a Functional Manual Reaction Coach, a Female Chain Reaction Coach, a 3D Movement Analysis & Performance System Coach, plus several more. He is also a Precision Nutrition Coach and Post Rehab Conditioning specialist. He’s spent the last decade pioneering a more sustainable model of training that blends his heart for restoration with the energy of fitness training. Michael’s mission is to elevate the industry’s standards for what quality looks like as a trainer through scientific knowledge and application.

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The Role of Protein in Muscle Building and How to Get Enough

by Grab the Gold

Are you hitting the gym regularly but not seeing the muscle gains you want? Protein might be the missing link in your muscle-building journey. Let’s dive into why protein is crucial for muscle growth and how to make sure you’re getting enough.

Understanding Protein and Its Importance

Protein is a fundamental building block of the body, crucial for repairing and building muscle tissues. It’s made up of amino acids, which are essential for muscle repair and growth. After a tough workout, your muscles need protein to recover and become stronger.

The Science Behind Protein and Muscle Building

When you work out, especially during resistance training, you create tiny tears in your muscle fibers. Protein helps repair these tears through a process called muscle protein synthesis. This process not only repairs but also strengthens and grows your muscles, helping you achieve those gains you’re working so hard for.

Daily Protein Requirements

How much protein do you need? It varies based on your activity level, age, and goals. Generally, active individuals should aim for about 1.2 to 2.0 grams of protein per kilogram of body weight. For someone very active or looking to build significant muscle, leaning toward the higher end of this range is beneficial.

Sources of Protein

Getting your protein from a variety of sources ensures you’re getting all the essential amino acids. Here are some great options:

Animal-based: Chicken, beef, fish, eggs, and dairy products like Greek yogurt.
Plant-based: Beans, lentils, tofu, quinoa, and nuts.

Incorporating Protein into Your Diet

Making sure you get enough protein can be easy and delicious. Here are a few tips:

Balanced Meals: Include a source of protein in every meal. Pairing protein with carbs and fats helps keep your meals balanced.
Timing: Consuming protein-rich foods before and after workouts can maximize muscle repair and growth.
Snack Smart: Incorporate high-protein snacks like our Grab the Gold Snack Bars to keep your protein levels up throughout the day.

The Benefits of Protein Snacks or Supplements

Sometimes, it can be challenging to get all your protein from whole foods. That’s where protein supplements come in handy. Whether it’s a post-workout shake or a convenient snack bar, supplements can help fill the gap. Our snack bars, packed with 11g of protein, are a yummy and easy way to ensure you meet your daily needs.

Common Myths and Misconceptions about Protein

There’s a lot of misinformation out there about protein. One common myth is that more protein always means more muscle. Factually, your body can only use so much protein at a time. It’s about consistent intake rather than overloading in one sitting.

Conclusion

Protein is vital for muscle building, repair, and overall fitness. Ensuring you get enough, whether through meals or convenient options like our snack bars, can make a significant difference in your fitness journey.

Evaluate your diet, make sure you’re meeting your protein needs, and watch your hard work in the gym pay off.

For more tips and tasty protein-rich snacks, check out our Protein Snack Bars and fuel your fitness goals the right way!

Want to learn more about Grab the Gold and sample their bars and supplements, join Danielle, the founder and creator, at an upcoming SCW MANIA®. The collection of energy boosters, protein bars, and nutritional supplements provides everything to help build stronger muscles and offer a restful night’s sleep. Register today for Atlanta MANIA®, July 19-21, at the Grand Hyatt Atlanta Buckhead. See you there.

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