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Dr. Roetman

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⚕️ Even though I do not consume coffee myself, a lot of my patients do and want to know if it is "healthy" to consume on the regular. Well, let's break down the benefits and potential risks that come with coffee consumption.⁣ ⁣ The coffee bean is a natural seed of a cherry fruit that grows from the original coffea plant and might contain many potent antioxidants (if grown correctly).⁣ ⁣ 1. 𝐏𝐥𝐚𝐧𝐭𝐚𝐭𝐢𝐨𝐧 - how the coffee bean is grown will make a drastic difference in the health benefits it has to offer you. If the coffee bean is naypalmed with pesticides, herbicides, and synthetic fertilizers it can in turn be absorbed by the bean and later... be absorbed by you. Pesticides, herbicides and synthetic fertilizers have been shown to be hazardous to our health when exposed acutely and chronically (Ref. 3) Organic Coffee is free from all synthetic chemical exposure and also keeps the farmer safe from toxic exposure to pesticides/herbicides.⁣ ⁣ 2. 𝐀𝐧𝐭𝐢𝐨𝐱𝐢𝐝𝐚𝐧𝐭𝐬 - Research has shown that Organically grown coffee does contain higher concentrations of phenols, phenolic acid, caffeine, and flavonoids (Ref. 2). Phenols in coffe such as Chlorogenic acid, play a major role in protecting DNA and your liver and has also been shown to suppress carcinogenesis (aka prevent cancerous growth). If you don't want to miss out on the healthy phenols, then I would encourage you to make sure you are ingesting organic coffee(Ref. 4). ⁣ 3. 𝐑𝐎𝐀𝐒𝐓𝐈𝐍𝐆 - It is true that roasting the coffee bean can destroy a lot of the toxic chemicals that were absorbed by the beans (Ref 5). However, you run the risk of still having some chemicals that were not "burned off" in the roasting process and you will certainly not receive all the antioxidant benefits that are in an organic coffee source. ⁣Research has also demonstrated how beneficial it is for our soils microbial to be grown organically (Ref.6) Healthier soil = healthier food. And healthier food=healthier you! ⁣ REFERENCES⁣ below ⬇️

⚕️ Even though I do not consume coffee myself, a lot of my patients do and want to know if it is
40 1 2 months ago

⚕️Do not be fooled to think it is selfish to invest in your health, as a matter of fact, it is quite the opposite of selfish when you give yourself the care it needs. When you invest in your health, whether that be getting 8 hours of sleep, prioritizing time for exercise, investing in healthier food, the outcome is transformational. ⁣ ⁣ Because what happens when you truly start caring for your health is...⁣ ⁣ - You treat others with more love and respect⁣ - You don't feel "exhausted" from listening to others/being around others⁣ - You tend to make better decisions on food⁣ - Better immune system - which means more time to work and help society/others⁣ - Your daily energy will improve⁣ - Your workouts will be a celebration of what your body can do, not a reprimand for the food choices you made.⁣ ⁣ The list goes on. But the point is that 𝐎𝐓𝐇𝐄𝐑 people in your life benefit when 𝐘𝐎𝐔 take care of 𝐘𝐎𝐔𝐑 health. It effects all aspects of your life. The moral of the story is to not take for granted your health, in body, mind, and spirit. For these elements of health will have a ripple effect on every other person you come in contact with. It would be selfish NOT to take care of yourself. Enjoy the process.⁣ ⁣ What are you doing to invest in your health?⁣ #healthylifestyle #health #healthtips #healthtipsoftheday #healthyliving #longevity #fitnessjourney #selfcare #selflovejourney #healthychoices #healthiswealth

⚕️Do not be fooled to think it is selfish to invest in your health, as a matter of fact, it is quite the opposite of selfish when you give yourself the care it needs.  When you invest in your health, whether that be getting 8 hours of sleep, prioritizing time for exercise, investing in healthier food, the outcome is transformational. ⁣
⁣
Because what happens when you truly start caring for your health is...⁣
⁣
- You treat others with more love and respect⁣
- You don't feel
73 8 2 months ago

⚕Just a few weeks ago my best friends and I were competing for free lunch with each other on our Saturday morning run around the majestic Minnesota lakes 🌅 It is amazing how powerful it is to have friends that are able to push you to your physical limits when you train🤝 Especially when it consists of a lot of trash talk 🗣😏 ⁣ Who challenges you the most when it comes to training? ⁣ ⁣ ⁣ #run #runningmotivation #runninginspiration #minnesota #minneapolislakes #minnesotafall #minnesotalake #lakeoftheisles #runningismytherapy #exerciseismedicine #exercisescience #outdoorworkout #covidworkout #hearthealth #workouttips #workoutchallenge #runningchallenge #workoutideas #runningcommunity #nikefreerun #nikefree #justdoit

⚕Just a few weeks ago my best friends and I were competing for free lunch with each other on our Saturday morning run around the majestic Minnesota lakes 🌅 It is amazing how powerful it is to have friends that are able to push you to your physical limits when you train🤝
Especially when it consists of a lot of trash talk 🗣😏
⁣
Who challenges you the most when it comes to training? ⁣
⁣
⁣
#run #runningmotivation #runninginspiration #minnesota #minneapolislakes #minnesotafall #minnesotalake #lakeoftheisles #runningismytherapy #exerciseismedicine #exercisescience #outdoorworkout #covidworkout #hearthealth #workouttips #workoutchallenge #runningchallenge #workoutideas #runningcommunity #nikefreerun #nikefree #justdoit
154 10 2 months ago

⚕️Do you consume Brown Rice or Quinoa? Or Both?⁣🧐 Both have their unique benefits, I personally prefer Quinoa over brown rice if I have the option. Let's breakdown the scientific benefits and things to look out for with each.⁣ ⁣ 𝐁𝐫𝐨𝐰𝐧 𝐑𝐢𝐜𝐞⁣ 1️⃣𝘕𝘈𝘛𝘜𝘙𝘈𝘓 - First thing is first, when consuming brown rice you want to make certain it is coming from an Organic, Gluten Free source. Most brown rice is gluten free and organic, however, some brands do not produce a high quality brown rice and they refrain from Organic and Gluten Free. Why is this important? One study found that non-organic U.S. long grain rice may have 1.4 to 5 times more arsenic(Ref. 1). Arsenic, when consumed especially long term, can cause detrimental damage to our nervous system and can contribute to cancer according to the WHO. (Ref. 2,3) Keep it organic and support the hard working companies trying to keep our foods clean and pure. ⁣ 2️⃣𝘙𝘐𝘊𝘏 𝘐𝘕 𝘔𝘈𝘕𝘎𝘈𝘕𝘌𝘚𝘌- 1 cup of brown rice can contain up 88% of our daily recommended amount of manganese. Manganese is a potent trace mineral shown to be crucial for the role of the antioxidant enzyme superoxide dismutase. One of the most powerful antioxidants in our body. (Ref. 4)⁣ ⁣ 𝐐𝐮𝐢𝐧𝐨𝐚 ⁣ 1️⃣𝘎𝘓𝘜𝘛𝘌𝘕 𝘍𝘙𝘌𝘌 - Unlike brown rice, quinoa is guarunteed to be gluten free 100% of the time because it is not a true grain but a Chenopodium quinoa plant, a broadleaf plant that produces seeds instead of fruit. ⁣ 2️⃣𝘙𝘐𝘊𝘏 𝘐𝘕 𝘔𝘐𝘕𝘌𝘙𝘈𝘓𝘚 - Quinoa has a very rich source of many minerals. Manganese, magnesium, phosphorus, folate. Not only does it have a strong dose of healthy minerals, but it posseses a hefty amount of Quercitin a powerhouse antioxidant that recycles free radicals and helps regulate inflammation🧬(Ref.5)⁣ 3️⃣𝘊𝘖𝘔𝘗𝘓𝘌𝘛𝘌 𝘗𝘙𝘖𝘛𝘌𝘐𝘕 - Quinoa is unique because it contains all 20 amino acids, making it a complete protein. 💯One of the few plants that actually possesses all 9 essential amino acids. As an athlete, this is vital for optimal protein synthesis and muscle repair. On top of that, quinoa is rich in fiber and is considered a low glycemic food (it will not spike insulin levels)(Ref 6)⁣ ⁣REF⬇

⚕️Do you consume Brown Rice or Quinoa? Or Both?⁣🧐
Both have their unique benefits, I personally prefer Quinoa over brown rice if I have the option.  Let's breakdown the scientific benefits and things to look out for with each.⁣
⁣
𝐁𝐫𝐨𝐰𝐧 𝐑𝐢𝐜𝐞⁣
1️⃣𝘕𝘈𝘛𝘜𝘙𝘈𝘓 -  First thing is first, when consuming brown rice you want to make certain it is coming from an Organic, Gluten Free source.  Most brown rice is gluten free and organic, however, some brands do not produce a high quality brown rice and they refrain from Organic and Gluten Free.  Why is this important? One study found that  non-organic U.S. long grain rice may have 1.4 to 5 times more arsenic(Ref. 1). Arsenic, when consumed especially long term, can cause detrimental damage to our nervous system and can contribute to cancer according to the WHO. (Ref. 2,3) Keep it organic and support the hard working companies trying to keep our foods clean and pure. ⁣
2️⃣𝘙𝘐𝘊𝘏 𝘐𝘕 𝘔𝘈𝘕𝘎𝘈𝘕𝘌𝘚𝘌- 1 cup of brown rice can contain up 88% of our daily recommended amount of manganese. Manganese is a potent trace mineral shown to be crucial for the role of the antioxidant enzyme superoxide dismutase. One of the most powerful antioxidants in our body. (Ref. 4)⁣
⁣
𝐐𝐮𝐢𝐧𝐨𝐚 ⁣
1️⃣𝘎𝘓𝘜𝘛𝘌𝘕 𝘍𝘙𝘌𝘌 - Unlike brown rice, quinoa is guarunteed to be gluten free 100% of the time because it is not a true grain but a Chenopodium quinoa plant, a broadleaf plant that produces seeds instead of fruit. ⁣
2️⃣𝘙𝘐𝘊𝘏 𝘐𝘕 𝘔𝘐𝘕𝘌𝘙𝘈𝘓𝘚 - Quinoa has a very rich source of many minerals. Manganese, magnesium, phosphorus, folate. Not only does it have a strong dose of healthy minerals, but it posseses a hefty amount of Quercitin a powerhouse antioxidant that recycles free radicals and helps regulate inflammation🧬(Ref.5)⁣
3️⃣𝘊𝘖𝘔𝘗𝘓𝘌𝘛𝘌 𝘗𝘙𝘖𝘛𝘌𝘐𝘕 - Quinoa is unique because it contains all 20 amino acids, making it a complete protein. 💯One of the few plants that actually possesses all 9 essential amino acids. As an athlete, this is vital for optimal protein synthesis and muscle repair. On top of that, quinoa is rich in fiber and is considered a low glycemic food (it will not spike insulin levels)(Ref 6)⁣
⁣REF⬇
126 5 2 months ago

⚕Do you view the human body as an 𝐞𝐜𝐨𝐬𝐲𝐬𝐭𝐞𝐦 that is constantly working to keep you alive and well? This is my approach to healthcare, using the symptoms as vital messengers from your body to signal your brain that there is a deeper root problem that needs to be addressed. ⁣ ⁣ Instead of merely treating symptoms, I completely dissect a patients history, perform in depth exams, and send patients out for labs if necessary in order to find the root cause & restore their physical, chemical, and emotional health for overall well-being.⁣ ⁣ If all I had to do was remove pain, there is an easy solution... Go to a liquor store. Alcohol masks pain... temporarily. But would never fix the root cause. That analogy works the same for healthcare. Make sure to find yourself a physician who is willing to find the 𝘙𝘖𝘖𝘛 𝘊𝘈𝘜𝘚𝘌 and not just treat the 𝘴𝘺𝘮𝘱𝘵𝘰𝘮𝘴 on the surface. ⁣ ⁣ I hope this picture gives you a good perspective as to how I view symptoms and root causes.⁣ ⁣ #healthcare #healthylifestyle #wellnessjourney #wellnesslifestyle #healingjourney #foodismedicine #naturalhealing #naturalhealth #healthcare #healthyhabits #healthyliving #mentalhealth #wellnesscoach #healthytips #healthtipoftheday #healthytips #healthylifestyles #liveyourbestlife

⚕Do you view the human body as an 𝐞𝐜𝐨𝐬𝐲𝐬𝐭𝐞𝐦 that is constantly working to keep you alive and well? This is my approach to healthcare, using the symptoms as vital messengers from your body to signal your brain that there is a deeper root problem that needs to be addressed. ⁣
⁣
Instead of merely treating symptoms, I completely dissect a patients history, perform in depth exams, and send patients out for labs if necessary in order to find the root cause & restore their physical, chemical, and emotional health for overall well-being.⁣
⁣
If all I had to do was remove pain, there is an easy solution... Go to a liquor store. Alcohol masks pain... temporarily. But would never fix the root cause. That analogy works the same for healthcare. Make sure to find yourself a physician who is willing to find the 𝘙𝘖𝘖𝘛 𝘊𝘈𝘜𝘚𝘌 and not just treat the 𝘴𝘺𝘮𝘱𝘵𝘰𝘮𝘴 on the surface. ⁣
⁣
I hope this picture gives you a good perspective as to how I view symptoms and root causes.⁣
⁣
#healthcare #healthylifestyle #wellnessjourney #wellnesslifestyle #healingjourney #foodismedicine #naturalhealing #naturalhealth #healthcare #healthyhabits #healthyliving #mentalhealth #wellnesscoach #healthytips #healthtipoftheday #healthytips #healthylifestyles #liveyourbestlife
96 2 2 months ago

⚕Which element of fitness do 𝐘𝐎𝐔 enjoy the most? ⁣ ⁣ • Running⁣ 🏃🏾‍♀️ • Bodybuilding⁣ 💪🏼 • Swimming⁣ 🏊🏽‍♂️ • Biking⁣ 🚴🏽 🚵‍♀️ • Olympic Lifting⁣ 🏋🏿 • Yoga ⁣🧘🏼‍♀️ • Dance⁣💃🏿🕺🏼 • Hiking⁣ 🧗🏽‍♂️ • Surfing 🏄🏻‍♀️ ⁣ Just to name a few. ⁣ ⁣ ⚕MOVEMENT is crucial for overall health and wellness🧬 There are so many practices that help your body facilitate movement. Over the years I have learned that one of the most important aspects of fitness and staying healthy is....⁣ ⁣ 𝐀𝐃𝐇𝐄𝐑𝐄𝐍𝐂𝐄 - adherence is the ability to stay committed. ⁣ ⁣ A common pattern I see amongst many people who are trying to trying to lose weight, gain muscle, feel better about moving throughout the day is the fact that they get really excited about an exercise program or a workout and then they burn out a month later and go right back to where they started. That’s why I have found it to be important to help patients find a type of exercise that makes them happy, and OWN it. Because if you enjoy it, your chances of being adherent sky rockets 🚀 Find what you love, and own it, master it, set goals, and enjoy the process!⁣ ⁣ Unlike most of my posts no scientific studies to reference for this post 😁 just pure experience. ⁣ ⁣ #fitness #healthylifestyle #fitnessmotivation #fitnessjourney #healthtipsoftheday #fitnesstips #running #healthyliving #longevity #wellness #dailyexercises #healthcoach #healthcare #healthjourney #healthmotivation

⚕Which element of fitness do 𝐘𝐎𝐔 enjoy the most? ⁣
⁣
• Running⁣ 🏃🏾‍♀️ 
• Bodybuilding⁣ 💪🏼 
• Swimming⁣ 🏊🏽‍♂️ 
• Biking⁣ 🚴🏽 🚵‍♀️ 
• Olympic Lifting⁣ 🏋🏿
• Yoga ⁣🧘🏼‍♀️
• Dance⁣💃🏿🕺🏼
• Hiking⁣ 🧗🏽‍♂️
• Surfing 🏄🏻‍♀️
⁣
Just to name a few. ⁣
⁣
⚕MOVEMENT is crucial for overall health and wellness🧬 There are so many practices that help your body facilitate movement. Over the years I have learned that one of the most important aspects of fitness and staying healthy is....⁣
⁣
𝐀𝐃𝐇𝐄𝐑𝐄𝐍𝐂𝐄 - adherence is the ability to stay committed. ⁣
⁣
A common pattern I see amongst many people who are trying to trying to lose weight, gain muscle, feel better about moving throughout the day is the fact that they get really excited about an exercise program or a workout and then they burn out a month later and go right back to where they started. That’s why I have found it to be important to help patients find a type of exercise that makes them happy, and OWN it. Because if you enjoy it, your chances of being adherent sky rockets 🚀 Find what you love, and own it, master it, set goals, and enjoy the process!⁣
⁣
Unlike most of my posts no scientific studies to reference for this post 😁 just pure experience. ⁣
⁣
#fitness #healthylifestyle #fitnessmotivation #fitnessjourney #healthtipsoftheday #fitnesstips #running #healthyliving #longevity #wellness #dailyexercises #healthcoach #healthcare #healthjourney #healthmotivation
151 28 3 months ago

⚕️What are the benefits of 𝘤𝘳𝘢𝘯𝘣𝘦𝘳𝘳𝘪𝘦𝘴? How should they be consumed Here are some scientific benefits to consuming tart berry of nature also known as the Vaccinium macrocarpon. 👨🏻‍⚕️⁣ ⁣ 1. 𝐑𝐢𝐜𝐡 𝐢𝐧 𝐀𝐧𝐭𝐢𝐨𝐱𝐢𝐝𝐚𝐧𝐭𝐬 - This rich red berry gets most of its deep color from anthocyanins, a very powerful flavanoid that protects the body from harmful free radicals as they scavenge the body searching for damaged cells to be recycle and restored 🧬 (Ref. 1) One RCT study showed how individuals with hypercholesteremia significantly reduced their C-Reactive Protein levels (inflammatory marker☄️) by 21.6% after consuming a purified anthocyanin mixture (320 mg/d) twice per day for 24 weeks when compared to placebo who had a 2% decrease in CRP🤯(Ref. 2)⁣ ⁣ 2. 𝐃𝐞𝐜𝐫𝐞𝐚𝐬𝐞 𝐑𝐢𝐬𝐤 𝐟𝐨𝐫 𝐔𝐓𝐈'𝐬 - Urinary Tract Infections are nothing to be flirting with. Thankfully cranberries offer a defense mechanism against this painful infection. Most UTI's are caused by E. Coli. Cranberries have been shown to specifically prevent E. Coli🦠 from adhesively latching on to the inner lining of our urinary tract. (Ref. 3)⁣ It is vitally important that your cranberries come from a PURE and organic source. It has been proven that cranberry juice (that isn't pure) has a substantial loss of phytochemicals through elimination of rich fractions (skin, seeds), thermal degradation, and oxidation with a loss of >50%. Flavonols 💣 . Yikes! (Ref. 4). My recommendation is to go with the 100% pure organic cranberry juice in a GLASS BOTTLE to ensure you are receiving all the health benefits.⁣🍒 ⁣ 3. 𝐑𝐢𝐜𝐡 𝐢𝐧 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐂 - Cranberries are very dense in Vitamin C which we know is a powerful tool for boosting our immune system 🔋 by enhancing the activity of Natural Killer Cells ⚔️ and Phagocytosis (engulfing harmful pathogens and recycling them out of the body). (Ref. 5)⁣ ⁣ Who has a good cranberry recipe they love? DM me the recipe and I'll consider giving it a try! Happy Monday people! ⁣ REFERENCES⁣ below ⬇️ #healthylifestyle #healinginsideout #foodismedicine #foodstagram #foodislovefoodislife #foodismypassion #foodismypassion #healthytips #healthyeating #healthyliving

⚕️What are the benefits of 𝘤𝘳𝘢𝘯𝘣𝘦𝘳𝘳𝘪𝘦𝘴?  How should they be consumed Here are some scientific benefits to consuming tart berry of nature also known as the Vaccinium macrocarpon. 👨🏻‍⚕️⁣
⁣
1.  𝐑𝐢𝐜𝐡 𝐢𝐧 𝐀𝐧𝐭𝐢𝐨𝐱𝐢𝐝𝐚𝐧𝐭𝐬 - This rich red berry gets most of its deep color from anthocyanins, a very powerful flavanoid that protects the body from harmful free radicals as they scavenge the body searching for damaged cells to be recycle and restored 🧬 (Ref. 1) One RCT study showed how individuals with hypercholesteremia significantly reduced their C-Reactive Protein levels (inflammatory marker☄️) by 21.6% after consuming a purified anthocyanin mixture (320 mg/d) twice per day for 24 weeks when compared to placebo who had a 2% decrease in CRP🤯(Ref. 2)⁣
⁣
2. 𝐃𝐞𝐜𝐫𝐞𝐚𝐬𝐞 𝐑𝐢𝐬𝐤 𝐟𝐨𝐫 𝐔𝐓𝐈'𝐬 - Urinary Tract Infections are nothing to be flirting with. Thankfully cranberries offer a defense mechanism against this painful infection.  Most UTI's are caused by E. Coli.  Cranberries have been shown to specifically prevent E. Coli🦠 from adhesively latching on to the inner lining of our urinary tract. (Ref. 3)⁣
It is vitally important that your cranberries come from a PURE and organic source.  It has been proven that cranberry juice (that isn't pure) has a substantial loss of phytochemicals through elimination of rich fractions (skin, seeds), thermal degradation, and oxidation with a loss of >50%. Flavonols 💣 . Yikes! (Ref. 4). My recommendation is to go with the 100% pure organic cranberry juice in a GLASS BOTTLE to ensure you are receiving all the health benefits.⁣🍒
⁣
3. 𝐑𝐢𝐜𝐡 𝐢𝐧 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐂 - Cranberries are very dense in Vitamin C which we know is a powerful tool for boosting our immune system 🔋 by enhancing the activity of Natural Killer Cells ⚔️ and Phagocytosis (engulfing harmful pathogens and recycling them out of the body). (Ref. 5)⁣
⁣
Who has a good cranberry recipe they love? DM me the recipe and I'll consider giving it a try! Happy Monday people!
⁣
REFERENCES⁣ below ⬇️ #healthylifestyle #healinginsideout #foodismedicine #foodstagram #foodislovefoodislife #foodismypassion #foodismypassion #healthytips #healthyeating #healthyliving
90 1 3 months ago

⚕One of the best exercises (in my opinion) is dynamic lunging. This movement requires stability and functional range of motion of the hips, knees and ankles, all while under tension and load while using strength to propel yourself forward. There are multiple benefits all packaged into one movement. So what are some cues for optimizing this functional exercise?⁣ ⁣ 1. 𝐃𝐎 𝐍𝐎𝐓 𝐋𝐄𝐓 𝐘𝐎𝐔𝐑 𝐊𝐍𝐄𝐄𝐒 𝐂𝐀𝐕𝐄 - When your knees become unstable, they can collapse and cave in. Something we call in the medical community as "genu valgum." This can result in uneven forces of the patella shearing against the femur in an unfavorable pattern. (Ref. 1) Double checking your form and making sure your knees track over your 4th and 5th lateral toes is one great way to ensure optimal form for this movement and will maximize your benefits from this movement and reduce risk of injury💯(Ref. 3)⁣ 2. 𝐒𝐏𝐈𝐍𝐀𝐋 𝐩𝐨𝐬𝐭𝐮𝐫𝐞 - Keeping your sternum lifted and not allowing your upper back to round into flexion will keep the tension in the lower extremity and help isolate your targeted muscle group 🦵🏼 🍑 for this exercise. ⁣ 3. 𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐭𝐡𝐞 𝐄𝐜𝐜𝐞𝐧𝐭𝐫𝐢𝐜 - Lowering your body into the lunge (eccentric motion) should be under control and not done at a high speed. This is the part of the movement where muscles in your legs are being lengthened while tension is being applied. Do not rush this part of the movement.⁣ ⁣ References⁣ 1.Doucette SA & Child DD. The effect of open and closed chain exercise and knee joint position on patellar tracking in lateral patellar compression syndrome. JOSPT. 1996;23(2):104-110⁣ 2.Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J Physiol. 2001;537(Pt 2):333-345. doi:10.1111/j.1469-7793.2001.00333.x⁣ 3.https://squatuniversity.com/2017/07/07/how-to-fix-patellar-compressive-syndrome/⁣ #health #lunging #exercisescience #exercisetip #fitnesstip #workouttip #workoutcoach #fitnesscoach #legday #exercises #functionalmovement #kneerehab #healthytips #movement

⚕One of the best exercises (in my opinion) is dynamic lunging.  This movement requires stability and functional range of motion of the hips, knees and ankles, all while under tension and load while using strength to propel yourself forward. There are multiple benefits all packaged into one movement.  So what are some cues for optimizing this functional exercise?⁣
⁣
1.  𝐃𝐎 𝐍𝐎𝐓 𝐋𝐄𝐓 𝐘𝐎𝐔𝐑 𝐊𝐍𝐄𝐄𝐒 𝐂𝐀𝐕𝐄 - When your knees become unstable, they can collapse and cave in.  Something we call in the medical community as
85 5 3 months ago

⚕ Ever wonder what benefits this potent green/blue ocean rooted algae has to offer? Well 𝘴𝘱𝘪𝘳𝘶𝘭𝘪𝘯𝘢 is known as one of the worlds most nutrient dense food sources on planet earth🌍 It is one of my top healthiest foods that I personally add to my regular nutrition plan. Here are the benefits and the science behind it.🧑🏻‍🔬🧪📊⁣ ⁣ 1️⃣ 𝐀𝐧𝐭𝐢-𝐈𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐨𝐫𝐲 - Spirulina is very concentrated in a biliprotein called C-phycocyanin, which gives the algae its rich blue/green color. This compound has been shown to provide inflammatory regulation in the body by inhibiting overproduction of PGE2, and reduces histamine in inflamed tissues, while also reducing harmful cytokine formation📉☄️(Ref. 2,3)⁣ 2️⃣ 𝐃𝐞𝐜𝐫𝐞𝐚𝐬𝐞𝐬 𝐋𝐢𝐩𝐢𝐝 𝐎𝐱𝐢𝐝𝐚𝐭𝐢𝐨𝐧 - Lipid oxidation occurs when electrons are stolen from a fat cell, which in turn, damages the cell and makes it dysfunctional. This is what is known as a free radical or damaged cell. 𝘚𝘱𝘪𝘳𝘶𝘭𝘪𝘯𝘢 works by significantly reducing serum content of MDA (Malondialdehyde), lipid hydroperoxide, and cholesterol (P = 0.000) in COPD patients and protects us from this free radical damage 🛡 (Ref. 1)⁣ 3️⃣ 𝐏𝐨𝐭𝐞𝐧𝐭 𝐃𝐞𝐭𝐨𝐱 - Inorganic Arsenic is known as a carcinogen to humans according to the WHO☣️ Arsenic is a heavy metal that can get lodged in our system from unclean water and contaminated crops/farms. This can lead to horrendous symptoms and disease. One RCT study showed how spirulina and zinc increased the urinary excretion of arsenic by 138 +/- 43.6 microg/l at 4 weeks following administration compared to the placebo group which only excreted 9.7 +/- 5.4 microg/l. 📈This shows us how spirulina and can effectively latch on to these toxins🦠 and help the body remove it naturally from our system in a matter of weeks.🤯 (Ref. 4)⁣ ⁣ REFERENCES⁣ 1. Ismail M, Hossain MF, Tanu AR, Shekhar HU. Effect of spirulina intervention on oxidative stress, antioxidant status, and lipid profile in chronic obstructive pulmonary disease patients. Biomed Res Int. 2015;2015:486120. doi:10.1155/2015/486120⁣ REFERENCES CONTINUED⬇️ #healthylifestyle #healthtips #spirulinapowder #spirulinasmoothie #healthtip #foodstagram

⚕ Ever wonder what benefits this potent green/blue ocean rooted algae has to offer? Well 𝘴𝘱𝘪𝘳𝘶𝘭𝘪𝘯𝘢 is known as one of the worlds most nutrient dense food sources on planet earth🌍 It is one of my top healthiest foods that I personally add to my regular nutrition plan.  Here are the benefits and the science behind it.🧑🏻‍🔬🧪📊⁣
⁣
1️⃣ 𝐀𝐧𝐭𝐢-𝐈𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐨𝐫𝐲 - Spirulina is very concentrated in a biliprotein called C-phycocyanin, which gives the algae its rich blue/green color. This compound has been shown to provide inflammatory regulation in the body by inhibiting overproduction of PGE2, and reduces histamine in inflamed tissues, while also reducing harmful cytokine formation📉☄️(Ref. 2,3)⁣
2️⃣ 𝐃𝐞𝐜𝐫𝐞𝐚𝐬𝐞𝐬 𝐋𝐢𝐩𝐢𝐝 𝐎𝐱𝐢𝐝𝐚𝐭𝐢𝐨𝐧 - Lipid oxidation occurs when electrons are stolen from a fat cell, which in turn, damages the cell and makes it dysfunctional. This is what is known as a free radical or damaged cell. 𝘚𝘱𝘪𝘳𝘶𝘭𝘪𝘯𝘢 works by significantly reducing serum content of MDA (Malondialdehyde), lipid hydroperoxide, and cholesterol (P = 0.000) in COPD patients and protects us from this free radical damage 🛡 (Ref. 1)⁣
3️⃣ 𝐏𝐨𝐭𝐞𝐧𝐭 𝐃𝐞𝐭𝐨𝐱 - Inorganic Arsenic is known as a carcinogen to humans according to the WHO☣️ Arsenic is a heavy metal that can get lodged in our system from unclean water and contaminated crops/farms. This can lead to horrendous symptoms and disease.  One RCT study showed how spirulina and zinc increased the urinary excretion of arsenic by 138 +/- 43.6 microg/l at 4 weeks following administration compared to the placebo group which only excreted 9.7 +/- 5.4 microg/l. 📈This shows us how spirulina and can effectively latch on to these toxins🦠 and help the body remove it naturally from our system in a matter of weeks.🤯 (Ref. 4)⁣
⁣
REFERENCES⁣
1. Ismail M, Hossain MF, Tanu AR, Shekhar HU. Effect of spirulina intervention on oxidative stress, antioxidant status, and lipid profile in chronic obstructive pulmonary disease patients. Biomed Res Int. 2015;2015:486120. doi:10.1155/2015/486120⁣
REFERENCES CONTINUED⬇️
#healthylifestyle #healthtips #spirulinapowder #spirulinasmoothie  #healthtip #foodstagram
84 9 3 months ago

⚕You have 104 days to maximize your growth and improve your health until 2021 hits. ⁣ ⁣ I hear a lot of people just wanting this year to be over. I encourage you to take full advantage of each day you are given and FIND A WAY to improve yourself and your health. ⁣ ⁣ Here are just a few things I have done so far this year that might give you some ideas.⁣ ⁣ • improve sleep hygiene ⁣ • learn a new language⁣ • learn new healthy recipes⁣ • read a book surrounding the topic of health that relates to you and your health issues⁣ • learn a new song on an instrument ⁣ • maximize online income and networking⁣ • go on a podcast⁣ • talk to an elder and gain wisdom from their life experience⁣ • remove toxic friendships/relationships⁣ • expand network of colleagues • improve flexibility/mobility ⁣ • improve posture⁣ • volunteer for a day⁣ ⁣ Just to name a few. ⁣ ⁣ Just like the seasons, change is inevitable... but growth is certainly optional. John Maxwell said it best. I hope this encourages some of you out there. I hope to hear positive feedback on how you plan to maximize these next 104 days!

⚕You have 104 days to maximize your growth and improve your health until 2021 hits. ⁣
⁣
I hear a lot of people just wanting this year to be over. I encourage you to take full advantage of each day you are given and FIND A WAY to improve yourself and your health. ⁣
⁣
Here are just a few things I have done so far this year that might give you some ideas.⁣
⁣
• improve sleep hygiene ⁣
• learn a new language⁣
• learn new healthy recipes⁣
• read a book surrounding the topic of health that relates to you and your health issues⁣
• learn a new song on an instrument ⁣
• maximize online income and networking⁣
• go on a podcast⁣
• talk to an elder and gain wisdom from their life experience⁣
• remove toxic friendships/relationships⁣
• expand network of colleagues
• improve flexibility/mobility ⁣
• improve posture⁣
• volunteer for a day⁣
⁣
Just to name a few. ⁣
⁣
Just like the seasons, change is inevitable... but growth is certainly optional. John Maxwell said it best. I hope this encourages some of you out there. I hope to hear positive feedback on how you plan to maximize these next 104 days!
65 3 3 months ago

⚕Do you add kettlebell swings into your mix of lifts? Here are the key tips for doing the exercise 𝘤𝘰𝘳𝘳𝘦𝘤𝘵𝘭𝘺 ⁣⁣⁣⁣ ⁣⁣⁣⁣ • 𝐒𝐢𝐧𝐤 𝐡𝐢𝐩𝐬 𝐛𝐚𝐜𝐤 - To double check your form place a foam roller 6-10 inches away from your heels and if you knock the foam roller over with your hips as you lower the kettlebell, then you are sinking your hips back far enough.⁣⁣ If not, then you are using too much back.⁣⁣ ⁣⁣⁣⁣ • 𝐇𝐞𝐞𝐥 𝐃𝐫𝐢𝐯𝐞 - When you are at the bottom of this position you want to explode from your feet, not your back. I focus on generating force from my heels to drive my hips up and lift the kettlebell⁣⁣. This mental cue is a game changer for optimal posterior chain activation. ⁣⁣⁣⁣ • 𝐍𝐞𝐮𝐭𝐫𝐚𝐥 𝐒𝐩𝐢𝐧𝐞 - This is not a back exercise, this is a leg exercise. Do not round your back. Studies have shown that lumbar flexion increases unfavorable disc pressure and puts your back at risk for injury (Ref 1.)⁣⁣⁣⁣ keep the spine neutral in athletic position. ⁣⁣⁣ * This is a great high intensity exercise that activates fast twitch muscle fibers for explosion (Ref. 2). Athletes eat an exercise like this up for breakfast! Enjoy! ⁣⁣⁣P.C. @johnnypretzel ⁣⁣⁣⁣ REFERENCES⁣⁣⁣⁣ 1. Nachemson AL. Disc pressure measurements. Spine (Phila Pa 1976). 1981;6(1):93-97. doi:10.1097/00007632-198101000-00020⁣⁣⁣⁣ 2. Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012;26(8):2228-2233. doi:10.1519/JSC.0b013e31825c2c9b⁣⁣

⚕Do you add kettlebell swings into your mix of lifts? Here are the key tips for doing the exercise 𝘤𝘰𝘳𝘳𝘦𝘤𝘵𝘭𝘺 ⁣⁣⁣⁣
⁣⁣⁣⁣
• 𝐒𝐢𝐧𝐤 𝐡𝐢𝐩𝐬 𝐛𝐚𝐜𝐤 - To double check your form place a foam roller 6-10 inches away from your heels and if you knock the foam roller over with your hips as you lower the kettlebell, then you are sinking your hips back far enough.⁣⁣ If not, then you are using too much back.⁣⁣
⁣⁣⁣⁣
• 𝐇𝐞𝐞𝐥 𝐃𝐫𝐢𝐯𝐞 - When you are at the bottom of this position you want to explode from your feet, not your back. I focus on generating force from my heels to drive my hips up and lift the kettlebell⁣⁣. This mental cue is a game changer for optimal posterior chain activation.
⁣⁣⁣⁣
• 𝐍𝐞𝐮𝐭𝐫𝐚𝐥 𝐒𝐩𝐢𝐧𝐞 - This is not a back exercise, this is a leg exercise. Do not round your back. Studies have shown that lumbar flexion increases unfavorable disc pressure and puts your back at risk for injury (Ref 1.)⁣⁣⁣⁣ keep the spine neutral in athletic position. 
⁣⁣⁣
* This is a great high intensity exercise that activates fast twitch muscle fibers for explosion (Ref. 2). Athletes eat an exercise like this up for breakfast! Enjoy! ⁣⁣⁣P.C. @johnnypretzel 
⁣⁣⁣⁣
REFERENCES⁣⁣⁣⁣
1. Nachemson AL. Disc pressure measurements. Spine (Phila Pa 1976). 1981;6(1):93-97. doi:10.1097/00007632-198101000-00020⁣⁣⁣⁣
2. Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012;26(8):2228-2233. doi:10.1519/JSC.0b013e31825c2c9b⁣⁣
63 4 4 months ago