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Fitness Tips

Deadlifts: Romanian vs. Straight-Legged

Deadlifts are a great exercise for working your glutes and hamstrings.
The Romanian Deadlift (RDL) tends to have more carryover to other exercises, such as powerlifting and Olympic lifting, and its benefits also extend to everyday life. RDLs are done properly by hinging the hips while keeping stability through the upper body; this facilitates strength and power through the gluteals and hamstrings.
To perform RDLs correctly, start with the weight on the floor; keep it pulled tightly to the body while maintaining a flat back. Soften the knees and push the hips far back, until your hamstrings are stretched. Finally, extend the hips by squeezing your butt as hard as you can and return to the starting point.
The Straight-Legged Deadlift has some subtle differences from the RDL—however, I would say this method is preferred for more aesthetic reasons, as it develops hamstrings, lower back and glutes. Straight-Legged Deadlifts are usually used with a higher volume of reps, to put as much tension on the hamstrings as possible.
For all personal training inquiries, contact us directly.

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Recommendations

Eat According to Your Genes

Thinking about Nutrigenomix®

Are you curious about individualized genetic testing for nutrition? The foods, fluids and supplements you chose in your diet will impact your performance, adaptations to training, body composition and risk of illness or injury. The human genome consists of about 25,000 genes and virtually all can exist in different forms. From eye colour to hair colour, but also in how we metabolize and utilize the foods, nutrients and supplements we ingest. Different versions of a gene can make us respond differently to certain components in foods such as lactose in milk, gluten in bread, and the caffeine in coffee or energy drinks. The science of how specific genes change how we respond to dietary components enable us to use nutrition to its fullest potential to optimize health and athletic performance through dietary choices.

How does it work?

The Nutrigenomix test enables healthcare professionals to counsel their clients according to their unique genetic profile. The service includes saliva collection kits, genotyping at CAP- and CLIA-accredited labs, and individualized reports based on cutting-edge research and stringent standards of scientific evidence.

Results to live by: Testimonials

We followed up with Jason, who took the test last year, to see how his test results have helped him in his nutrition choices and training.
Why did decide to take the Nutrigenomix test?
I didn’t have a specific goal, but I was just very curious to learn more about myself based on my DNA. Given that I am, in general, quite focused on healthy eating and good nutrition, I wanted to see if this would provide me any new insights.
Did you know anything about nutri-genomics as a science before taking the test?
Not at all, I just heard somebody else mentioning that with this test they found out that they would benefit from avoiding gluten intake as well as taking extra omega-3.
What were the results you found most interesting?
By far I was most impressed with the information on the negative impact of caffeine on my performance. Especially given that most athletes take extra caffeine during races, this is something I should avoid. Furthermore my sensitivity to grains and extra requirement of calcium surprised me.
What recommendations have you chosen to follow and why?
Most of the recommendations that I can easily fit in my daily life I have adopted. For example, I take extra supplements for the nutrition that I have a higher need for: omega-3, vitamins C & D, and calcium. Furthermore, I avoid grains and caffeine as much as possible. I won’t let this affect my lifestyle too much—for example, I will still take a nice regular cappuccino in the morning sometimes, however with respect to race nutrition and coffee intake in general I am quite strict.
Anything that you have chosen not to follow and why?
Avoiding gluten. I find this practically too much of a hassle to taken into account, plus I do love a good sandwich/bread.
Have you seen any improvements or changes due to the dietary modifications you made?
In general, I feel that I have a lot more energy. With respect to triathlon races, I have experienced the negative impact of taking caffeine during a race and definitely have noticed the gain of not taking caffeine.

The breakdown

Get the test, your detailed report, and a 30 min consult with our nutritionists to review the data.
To learn more about genetic testing and Nutrigenomix®, contact us at 416-928-2108 or yongestudio@totum.ca.

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For your Info

Hamstrings

The hamstrings are a group of three muscles located on the back of the thigh. They originate from the bottom of the pelvis, and insert just below the knee. Due to their anatomical orientation, they act as powerful extensors of the hip, and flexors of the knee.
The hamstrings play a major role in keeping us upright, and are therefore under constant stress as long as we’re on our feet. This constant low-level contraction may cause increased muscle tone in the hamstrings even when they are at rest. Along with this tendency to become hypertonic, the hamstrings also compensate for weak glute muscles, also extensors of the hip. Prolonged sitting, especially with poor posture, can lead to glute and low-back weakness. This combination of low-back and glute weakness, paired with hypertonic hamstrings, leads to a posterior pelvic tilt, which significantly increases the chance of low-back injury.
Since the hamstrings cross two joints, stretching them can prove challenging. Many people associate a feeling of burning down the entire length of their leg with a good stretch, but in reality this burning is caused by the sciatic nerve being stressed. In order to effectively stretch the hamstring, the low back must remain straight and the knee slightly bent. By further initiating a forward pelvic tilt, more stress is placed on the hamstring to lengthen. The feeling should be localized to the back of the thigh, and should be absent of sharpness or burning.
Experiencing difficulty with form, flexibility, and ranges of motion? Book a physiotherapy assessment.

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For your Info

Protein: Your Muscle-Recovery Bestie

Protein is a macronutrient that helps with muscle recovery, and is also an energy source. There are nine essential amino acids, which humans need, that help with muscle growth and repair. When looking at whole-food sources of protein, you want to ensure that you are getting a “complete” source of protein, meaning it contains all nine of these essential amino acids.
Complete sources of protein include meat, eggs, milk and soy.
The recommended daily protein requirement for adults is 0.8 grams per kilogram of body weight. If you are exercising regularly, or you are an athlete, you will need more protein in your diet. Most people don’t have trouble getting their protein through well-balanced meals throughout the day; meat and meat products contain more protein than most plant-based sources, but vegan and vegetarian athletes shouldn’t worry—you can get your daily intake of protein through a variety of foods.
A list below are some foods and their protein content:

Consuming a combination of simple carbohydrates and protein (3:1 ratio of carbohydrates to protein) within 30 minutes following a workout, either through a shake or meal, can improve your muscle-recovery time. The added carbohydrates help deliver the protein to the muscles, meaning that you’re ready to go for your next gym session sooner!
Snacks and meals that contain high-quality, low-fat protein (eg. chicken, fish, and egg whites) can help with with muscle repair. If you require a higher protein intake, there are many different supplemental protein powders you can use.
Wondering how protein can help with training and muscle recovery? It’s a bit more complicated than you may think as individuals vary on their requirements. You may use the above information as guidelines, but getting some specific guidance on this will help design proper quantities for you.
Meal planning services are now offered at our King Street and Rosedale locations. Contact us for your initial assessment.
References
• Campbell, B., et al. “International society of sport nutrition stand: protein and exercise,” Journal of the International Society of Sports Nutrition, 4:8 (2007)
• Kerksick, C., et al. “International society of sport nutrition stand: nutrient timing,” 5:17 (2008)