We’ve all heard the phrase, “pick things up and put them down,” but what if we said….” walk with them first?”
We are talking weighted carries.
Why should we perform weighted carries?
To put it simply, they help you build and maintain that bulletproof body.
They give us the opportunity to meet a variety of situations that transcend into everyday life and they also work nearly every muscle in our bodies!
Carrying weighted objects helps to strengthen your core, upper back, and grip, develop shoulder and hip stability, and aids in fat loss too.
Why should this matter to you?
You carry things every day.
You will carry things all throughout your life.
A baby, groceries, a laundry basket, or your air conditioner into the window as a hot summer is approaching.
Adding weighted carries into your training makes life tasks easier, allows you to do more and keeps you functioning properly.
How do we perform these?
They can be held in an overhead position (this also gives you the benefit of shoulder stability!)
Front rack position (this also gives you the benefit of strengthening your upper back!)
Or by your sides in a farmer carry.
How far do I go?
We suggest a heavier weight for a shorter distances
and more of moderate weight for a longer distance.
Yeah but I won’t get a stronger core from that, right?
Our core often referred to as the ‘midline,’ is the bridge that connects our upper body to our lower body. The BRIDGE.
As you carry anything, the core has to work to stabilize the midsection and not compromise, thus keeping you safe.
Carries build the strongest cores.
Want a better deadlift?
Want to get a heavier back squat?
Want to look better naked?
We’ve been adding weighted carries into our programming more and more.
To strengthen your core, build that bulletproof body, and decrease your risk of injury and any setbacks in the gym or in life!
And ultimately, giving you a stronger, healthier body!
Everyone knows that weightlifting makes you look good, but what’s more important is how it makes you feel. Weightlifting is crucial to the health and wellness of the human body, especially when used in combination with proper nutrition. How exactly does lifting weights make such an immense impact?
Muscle Fights Fat
Muscles built through weight training improve whole-body metabolism. So, not only are you increasing your muscle mass, but you are also actively decreasing your body fat percentage as well.
Prevent Back Pain
The majority of people spend their days in jobs where they sit for prolonged periods of time, which then leads to back stiffness and eventually pain. Weightlifting will help to strengthen both your core and back muscles, in turn minimizing and eliminating any preexisting back issues.
Control Blood Sugar Levels
Whether you have diabetes, are at risk, or simply want to keep your blood sugar levels in check, weightlifting can help to regulate your blood glucose. Weight training encourages the growth of white muscle which uses glucose for energy, thus lowering blood glucose levels.
With aging comes the natural loss of muscle and bone mass. However, if no preventative steps are taken to slow this process, bones can become extremely weak and lead to Osteoporosis. By consistently lifting weights, you are helping your bones to adapt and remain strong.
Move With Ease
When weight training, it is extremely important to have or develop body awareness to move effectively, efficiently, and safely. Learning how to recruit muscle groups properly while exercising helps to make everyday life tasks easier too.
Chris started a 6 Week Challenge last November. His results have been incredible. He has lost 44 lbs without losing any lean muscle and an incredible 21% Bodyfat.
He is now at 8.5% BF and is now on a maintenance program of 80/20. You ROCK Christopher Sawallich!
“I came to Sweat Factory after hearing about the 6 week challenge as a way to get my health back on track. I was in the worst shape of my life, and by far the biggest, growing into a size of clothes that I did not like at all. I could feel a difference in little things , like being winded when walking up a flight of stairs that I did not like at all, nevermind being so tired at the end of the day that I was looking to head to the bedroom by 7pm every night. My wife and I moved to Florida a few years ago to enjoy it, but although I was enjoying the food, I was too tired to enjoy much else other than the couch.
At this point I saw a a facebook post about the 6 week challenge and as a someone who had completed crossfit quite some time ago I was intrigued. I went and spoke with Clint and saw how much he cared about his members and the different mindset of the crossfit of old that used to be all about the score of the Rx workout without care of injury or form. With the Sweat Factory approach of the Fit Class, Level Method and truly scaled WOD’s, I knew Sweat Factory was a good fit for myself I signed up immediately for the six week challenge.
As I progressed through the challenge, I found that the diet was a key component. Through the initial education and documentation it gave good knowledge to get started. By no means was it easy, from someone who has a very mobile job, a diet has always been a challenge. Meal prepping for the week was key. Without that I wouldn’t of had anywhere near the success I had. The first few weeks was a challenge, but it soon became routine and I found better ways to do things while keeping a vey balanced diet with calories under control. I was now eating less calories in a day than I was previously eating just in lunch alone. The first two weeks of Fit class were pretty rough, but continued to push through and held myself to not missing any of the three workouts weekly. Some nights it was tough to get home form work and head back out to the gym, but just would not let it hold me back from going. The toughest part was getting to the box, but once I was there, the fatigue became a non issue. The hardest part is getting there.. I didn’t even let Thanksgiving and Christmas get in the way. I made all three workouts for all six weeks and stayed true to my meal prep all seven days of the week, even with Thanksgiving and Christmas dinner.
After completing the Six week challenge with great results, I felt conditioned enough to move over to the Crossfit side while continuing my health dietary habits. I continued the three day habit of working out, until challenged by another member to remain nameless …..Cheryl…😛 to up my schedule. I’ve since been hitting the box 4 to 5 days a week and couldn’t feel any better. I’m up until late at night now, have much more energy during the entire day, and am enjoying hearing at least three times a day from others about how much weight I’ve lost. I was not easy by any mean, but the challenge was well worth it. Myself and now my wife have developed some real quality eating habits, I fell and look better, and I’ve met some really awesome people from the family that Clint and Maci have built.
Both seasoned athletes and gym neophytes know that the cocktail of choice when working out is a protein shake. Lots of these powders are designed to serve different purposes, which means there are so many to choose from it can make your head swim, Phelps style. If you feel overwhelmed when shopping for a protein supplement, don’t fear, there are answers to all of your questions. Nutrition School is in session and your first class, Protein 101 will teach you all you need to know.
Why should you choose protein powder? Whether you are a gym rat or a couch potato you need protein. Protein is composed of amino acids, which are the fundamental building blocks of muscle proteins and enzymes, making it a crucial part of a daily diet. According to Men’s Health, protein also prevents blood sugar spikes and boosts the hormones that tell your body you’re full and should put the fork down. We believe that the biochemical mechanism responsible for preventing sugar spikes is gluconeogenesis. Basically, when a protein is broken down to amino acids, these amino acids can be used to make proteins such as muscle proteins or biochemically changed to sugars. This transformation is called gluconeogenesis. What is interesting is that gluconeogenesis is a way to slowly adding sugar to your energy system without spiking sugar or insulin.
Protein powder can be a great way to up the health quotient to your favorite recipes. Bodybuilding states that whey protein is a good addition to your menu if you are looking to build muscle and lose fat. When you combine whey with a health regimen like a workout routine, this protein supplement can help pump you up with lean muscle and increase your strength, as well as help you maintain the hard body you already have. A study in Applied Physiology, Nutrition, and Metabolism stated that 35 grams of protein per meal is a target amount for a healthy diet.
You should always read the Supplement Facts information on labels When choosing a protein powder, checking out the fine print is a smart idea. Finding a high-quality protein will not only taste better but offer you more benefits and a healthier shake. When weighing which kind to buy, whey comes out on top as far as nutritional value. The ‘biological value’, or the proportion of absorbed protein you get from your food, is generally higher with whey products. The other types of protein powders: casein, egg white, soy, hemp, and others are lower biological value. Furthermore, in the case of soy protein, there is the chance that you are getting protein derived from a GMO source. Be on the lookout for powders with a limited amount of added sugar and carbohydrates as well as little in the way of additives. Beware of the blends, suggests Oxygen magazine, powders that have “concentrates” or “solids” which can be hard on the digestive system and might cause problems like bloating or gas.
If you are using shakes to shed pounds, according to the Cleveland Clinic, choosing a powder with no added sugars or sweeteners is key.
When is the best time to throw back a protein packed shake? Some people use their shakes as a meal replacement, having one at the beginning of the day or as their lunch when they don’t have time for a mid-day meal. That said, protein powders shouldn’t replace real food, as a rule. Many bodybuilders and fitness fanatics like to imbibe before or after a workout. Some sip during their sweat session too. According to a study in the International Journal of Sport Nutrition and Exercise Metabolism, there is a small window of time when a shake is optimal for your body. About thirty minutes after a gym session, these amino acids will have the most impact on your muscles, bringing you a bit of extra strength and muscle gain. It also helps to repair muscles and recover after exercise. For weight management, the Cleveland Clinic suggests a steady supply of protein at meals to keep you constantly satiated.
In the SFH supplement world, some powders are created to take before a workout. Fuel is a great option if you aren’t going home after the gym or you need something to get your get-up-and-go going before your exercise routine. FUEL contains coconut milk, which is a natural source of coconut fat. This is considered an energy fat burns quickly, providing a burst of energy rather than being stored as fat. FUEL is a fantastic way to get your energy revved without having a heavy meal sit in the pit of your stomach and weigh you down.
How can you mainline your protein powder in the most delicious way? Shakes are the most popular way of getting your powder boost. There are many recipes, from simply adding water or milk and shaking, to combining a variety of fruits, vegetables, nut butters, and ice and blending into a creamy, frothy frappe. Depending on your favorite foods, you can mimic the taste with different shake recipes. If you’re a fan of chocolate covered strawberries, try making a protein smoothie with chocolate protein powder and blended strawberries. If you like pina coladas, you can go for a run in the rain with your smoothie made from coconut and pineapple blended with vanilla whey protein powder.
There are other ways to get your amino acids in powder form. You can use protein powder like flour and make protein-rich pancakes, waffles, muffins, cookies, muffins and more, making those treats and sweets a little more nutritious. Maybe add some powder to your coffee for a protein-infused latte. Make a batch of quick overnight oats with added protein powder for a complete meal, which will hold you over until lunchtime. Using unflavored powder can also enhance your cooking. Adding a scoop to your appetizers, like hummus or guac, could mean you will fill up faster and dip fewer chips. Or perhaps sprinkle the powder in a soup or sauce you are making for extra oomph. The powder will be undetectable to the taste buds, but the addition of protein in your diet will be duly noted by the rest of your body.
When you are striving to live a healthy lifestyle, there are many factors that must be taken into consideration. Many people know about getting enough exercise and drinking enough water each day, but they may still not be feeling at the top of their game, especially after eating a meal that contains wheat, barley, or rye. If this is the case, it’s possible that you have a gluten allergy or intolerance. We’ve put together some common signs of gluten allergy or intolerance, however, please consult a doctor if you feel that you have an allergy or intolerance to food or ingredients.
Some common signs of a gluten allergy or intolerance include:
Bloating, as well as other gastrointestinal issues. If you’re finding that you need to be near a bathroom and are suffering from diarrhea or constipation frequently after eating a meal, you may consider the fact that it has to do with what you ate. If it was something containing gluten, that could be a good start to see if eliminating it helps your stomach.
Abdominal pain or cramping. This is exceedingly common after eating gluten, and while it can have many explanations, if it occurs frequently after eating certain meals, it could be a gluten sensitivity.
Joint and muscle pain. It may seem like this intolerance would only affect your stomach, but the effects are farther reaching than that, and your joints may become painful or inflamed from ingesting gluten.
Skin conditions. Anything from psoriasis to alopecia could be caused by gluten sensitivity or intolerance. You may also find that you develop rashes after eating, which goes hand in hand with an allergy to food.
While there are many signs of a gluten allergy or intolerance, if you are having serious health issues, please consult your doctor to eliminate anything more serious. There are many gluten-free options on the market today, which makes this diagnosis an easy one to live with. With a few simple diet adjustments, you’ll be feeling better in no time!