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  • Why is Strength Training Important In Everyday Life?

    Why is Strength Training Important In Everyday Life?


    Views expressed in this article may or may not express that of Kafui Fitness

    Why is Strength Training Important In Everyday Life?

    Strength training often brings to mind images of bulging muscles and competitions, but it can also have practical benefits in everyday life. Strong muscles can support joints, helping to prevent injuries, particularly as we age. It also improves balance and coordination, reducing the risk of falls. Practicing lifting with proper form helps to improve posture and can reduce strain on the back and neck. Beyond physical benefits, regular strength training can increase confidence and self-esteem, as well as improve mood and reduce stress levels. In essence, incorporating strength training into a regular exercise routine is not just about increasing muscle mass – it can improve overall physical health and well-being, making everyday tasks easier and enhancing quality of life.

    Let’s look at a couple of main reasons why you should incorporate strength training into your workout routine.

    Improved Overall Health

    First and foremost, strength training is important for your overall health. The benefits of strength training go beyond just looking better. When combined with a healthy diet, it can increase your life span. Strength training can help you live longer, healthier and happier.

    It can help you lose weight and build muscle, prevent injuries, get stronger and feel better, and be more flexible. Strength training can also improve your balance and coordination, which is especially helpful if you have a job that requires those skills.

    Weight Loss 

    If you’re trying to shed a few extra pounds, switching your cardio routines for strength-training workouts may be the way to go. Although cardio exercises are excellent for burning calories, they don’t do much to build muscle mass. On the other hand, resistance exercises help you not only burn calories but also build lean muscle tissue. The more muscle tissue you have, the more calories you’ll burn throughout the day – even when you’re at rest. 

     Consequently, if weight loss is one of your fitness goals, incorporating strength training into your workout routine is a smart move. 

    Weight Gain

    On the other hand, if you are looking to gain weight strength training can also help. In order to lose weight you must be in a caloric deficit and in order to gain weight you must be in a caloric surplus. Putting on learn muscle while being in a caloric surplus can help you reach your weight gain goals.

    Improved Mental Health

    Exercise is known to improve mental health, but strength training may offer even more benefits. Plenty of studies have backed up the statement that people who participate in strength training at least twice per week have significantly lower levels of anxiety and depression than those who didn’t lift weights at all. What’s more, you’ll also have better sleep quality and feel more confident about your body. If you’re looking for a workout that will boost your mood as well as your physical health, strength training is a great option.

    Boosted Energy Levels

    If you find yourself feeling tired all the time, strength training can give you a much-needed energy boost. When you work your muscles, your body releases enzymes that stimulate the production of energy molecules called ATP. This increase in ATP can help to combat fatigue and give you the energy you need to power through your day-to-day activities. 

    Improved Bone Density

    One of the most important benefits of strength training is improved bone density. As we age, our bones naturally start to deteriorate and become weaker. This can lead to an increased risk of fractures and breaks. However, regular strength training can help slow down the natural deterioration of your bones and improve your overall bone health. 

    In addition to improving your overall bone health, strength training can also help reduce the risk of developing osteoporosis. Osteoporosis is a condition that causes the thinning of bones and makes them more susceptible to breaks and fractures. According to the National Institutes of Health, women are especially at risk for developing osteoporosis. However, regular strength training can help reduce this risk by improving bone density.

    Improved Joint Health

    Another benefit of strength training is improved joint health. As we age, our joints also start to deteriorate and become weaker. This can lead to pain and mobility issues. Regular strength training can help improve joint health by increasing the surrounding muscle tissue. Stronger muscles provide support for joints and can help take some of the pressure off of them. This can help reduce pain and improve mobility. 

    Improved Heart Health

    In addition to improving your skeletal health, strength training can also do wonders for your cardiovascular system. A study published in the Journal of Applied Physiology found that just 20 minutes of moderate-intensity resistance training can lead to significant improvements in heart function. 

    So, if you’re looking for a way to reduce your risk of heart disease and keep your ticker in tip-top shape, start lifting some weights! 

    How to start strength training?

    If you’re interested in incorporating strength training into your fitness routine, the first step is to determine your goals. Are you hoping to improve endurance, increase muscle mass, or both? Once you know what you want to achieve, it’s important to consult with a trainer or fitness professional who can create a personalized plan for you and teach proper form for exercises. 

    It’s also important to track your progress by keeping a training journal and adjusting your program as needed. In addition to regularly scheduled strength training sessions, it’s important to maintain a balanced diet and incorporate cardio and stretching into your routine as well. 

    Remember that slow and steady progress is key – don’t be afraid to start with lighter weights and work your way up as you continue gaining strength. Overall, starting a strength training program may seem intimidating at first, but having clear goals and following professional advice will set you on the path towards success.

    Conclusion:

    Regular strength training is important for everyone, not just athletes or bodybuilders. 

    The health benefits of strength training are well-documented and far-reached. It has been shown to improve heart health, increase bone density (which can help prevent osteoporosis), improve joint function, and increase insulin sensitivity (which can help prevent type 2 diabetes). In addition, people who engage in regular strength training tend to have lower blood pressure and a reduced risk of developing metabolic syndrome. 

    Strength training can also help reduce stress by releasing endorphins, which are natural painkillers. 

    It reduces the risk of heart disease and high blood pressure as well as can help prevent injuries and falls, especially for older people who are more likely to experience falls because of their less stable joints. 

    Strength training can help you lose weight and build muscle, get stronger, which will make everyday life easier (like lifting heavy luggage, carrying groceries, etc.)

    The benefits of strength training include feeling better about yourself and improving flexibility through stretching and strengthening muscles around the hips and lower back areas that are often neglected in daily life but absolutely essential for good posture!

    Start with two days a week of strength training and see how your body changes!





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  • Why Magnesium Matters  – Total Gym Pulse

    Why Magnesium Matters  – Total Gym Pulse


    Why Magnesium Matters 

    Supplementing magnesium has become increasingly important due to modern agricultural practices that have significantly depleted the soil of its natural mineral content. As a result, even the healthiest diets often fall short in providing the necessary levels of magnesium.

    Why Soil Depletion Matters:

    • Over farming: Continuous cropping and industrial farming methods strip the soil of essential nutrients, including magnesium, without adequate replenishment.
    • Chemical Fertilizers: Most fertilizers focus on macronutrients (nitrogen, phosphorus, potassium) but ignore magnesium and other trace minerals.
    • Decline in Magnesium-Rich Foods: Crops grown in nutrient-deficient soil naturally have lower magnesium levels, leading to reduced magnesium intake for people consuming those foods.

    Here is a list of the many benefits of magnesium:

    1. Supports Muscle Function

    Magnesium helps regulate muscle contractions and relaxations by controlling the movement of calcium into and out of cells. Adequate magnesium prevents muscle cramps, spasms, and soreness, especially after physical activity or prolonged tension. It’s also essential for keeping your heart, which is a muscle, functioning properly.

    1. Boosts Energy Production

    Magnesium is crucial for producing energy in your body at a cellular level. It activates adenosine triphosphate (ATP), the molecule that serves as an energy currency. Without magnesium, your cells can’t efficiently convert food into the fuel needed for physical activity, brain function, and overall vitality.

    1. Strengthens Bones

    While calcium gets the spotlight for bone health, magnesium plays an equally important role. It helps regulate calcium levels and contributes to bone formation. Magnesium also activates vitamin D, which aids in calcium absorption. Adequate magnesium is associated with improved bone density and a reduced risk of osteoporosis.

    1. Promotes Heart Health

    Magnesium maintains a steady heartbeat by supporting proper electrical signals in your heart cells. It prevents irregular heart rhythms (arrhythmia) and regulates blood vessel tone, aiding healthy blood pressure. By relaxing blood vessels, magnesium reduces strain on the heart and lowers the risk of cardiovascular disease.

    1. Eases Stress and Anxiety

    Magnesium helps calm the nervous system by regulating neurotransmitters like gamma-aminobutyric acid (GABA), which promotes relaxation. It also lowers cortisol levels (the stress hormone) and reduces overactivity of the nervous system, helping to ease anxiety and restore emotional balance.

    1. Improves Sleep Quality

    Magnesium promotes relaxation and triggers the release of melatonin, the hormone responsible for regulating sleep cycles. Its calming effects on the nervous system make it easier to fall asleep and stay asleep longer. Many find that magnesium supplementation improves the depth and quality of their rest.

    1. Enhances Digestion

    Magnesium supports healthy digestion by relaxing the muscles in the digestive tract, making bowel movements smoother. It acts as a natural laxative, drawing water into the intestines and stimulating peristalsis (the muscle contractions that move food through your system). This can help reduce bloating, indigestion, and constipation.

    1. Balances Blood Sugar

    Magnesium plays a vital role in glucose metabolism and insulin regulation. It helps your body efficiently transport sugar from the bloodstream into your cells. Low magnesium levels are linked to insulin resistance, a precursor to type 2 diabetes. Maintaining adequate magnesium improves blood sugar control and reduces the risk of metabolic disorders.

    1. Reduces Inflammation

    Magnesium helps regulate the body’s inflammatory response by influencing markers like C-reactive protein (CRP). Chronic low magnesium levels have been associated with higher inflammation, which can contribute to conditions such as arthritis, heart disease, and autoimmune disorders. Adequate magnesium reduces oxidative stress and inflammation, promoting long-term health.

    Foods that are high in magnesium include avocados, bananas, dried figs, Swiss chard, kale, spinach, salmon, mackerel, halibut, and seeds such as chia, pumpkin and flax.

    Magnesium truly is a multi-tasking nutrient, essential for the body’s optimal functioning across numerous systems. By ensuring adequate intake, you can unlock significant benefits for your overall health and well-being.

     



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  • What Are Adaptogens, and Why Do They Matter?

    What Are Adaptogens, and Why Do They Matter?


    What Are Adaptogens, and Why Do They Matter?

    We often hear about adaptogens in wellness conversations, but many people are still unclear about what they are and how they benefit us. These natural wonders are more than just a buzzword—they are powerful tools for managing stress and promoting long-term health.

    What Are Adaptogens?

    Adaptogens are a unique class of herbs and natural substances that help the body adapt to various physical, emotional, and environmental stressors. They work by stabilizing the body’s stress response and enhancing resilience to challenges over time.

    Unlike quick fixes like stimulants, which provide short-lived energy at the expense of depleting your reserves, adaptogens work to restore balance. They help regulate cortisol (your main stress hormone), support adrenal gland function, and promote overall vitality. Adaptogens are particularly valued for their ability to support the body without causing over-activation or crashes.

    Key Benefits of Adaptogens

    1. Stress Management
      Adaptogens regulate the release of cortisol and other stress hormones, helping your body stay balanced during difficult times. By mitigating the effects of chronic stress, they help reduce symptoms like anxiety, irritability, and even physical tension.
    2. Improved Energy and Stamina
      Unlike stimulants, adaptogens provide sustainable energy by improving your body’s ability to respond to stress. They enhance endurance and energy levels without causing jitters or energy crashes, making them ideal for managing fatigue during a demanding day.
    3. Boosted Immune Function
      Adaptogens strengthen the immune system by modulating its response to stress and illness. This means they can make you less susceptible to colds, flu, and other infections, while also helping the body recover more effectively after being sick.
    4. Mental Clarity and Focus
      Adaptogens reduce brain fog and enhance focus by stabilizing stress-related cognitive dysfunction. They help increase mental alertness and improve your ability to concentrate, especially during periods of intense stress or fatigue.
    5. Hormonal Balance
      Adaptogens support the endocrine system by improving communication between hormones. They can help regulate functions like sleep, appetite, and mood. Women often use them to help manage menstrual cycle irregularities or menopause-related hormone shifts.
    6. Reduced Fatigue
      Chronic stress can leave you physically and mentally drained. Adaptogens work to boost your body’s tolerance for stress while aiding recovery. This makes them highly effective in combating burnout and enhancing physical stamina.
    7. Anti-Inflammatory Properties
      Many adaptogens have anti-inflammatory compounds that reduce inflammation in the body, promoting better overall health and lowering the risk of developing chronic diseases like heart disease, diabetes, and arthritis.
    8. Mood Stabilization
      Adaptogens can enhance mood by promoting feelings of calm and balance. They have a soothing effect on the nervous system, helping reduce anxiety and fostering a more stable emotional state.

    The following are some of the most popular and widely used adaptogens:

     

    1. Ashwagandha (Withania somnifera)
    • Key Benefits:
      • Reduces stress and anxiety by lowering cortisol levels.
      • Supports relaxation and better sleep.
      • Boosts energy, endurance, and overall vitality.
      • Enhances cognitive function and memory.
    • Best For: Chronic stress, insomnia, low energy, and those seeking a calming adaptogen.

     

    1. Rhodiola Rosea
    • Key Benefits:
      • Enhances physical stamina and endurance.
      • Boosts mental clarity, focus, and cognitive performance.
      • Reduces symptoms of fatigue, especially mental fatigue.
      • Helps combat mild depression and supports emotional resilience.
    • Best For: Busy individuals, athletes, and those dealing with mental burnout or fatigue.

     

    1. Holy Basil (Tulsi)
    • Key Benefits:
      • Reduces stress and promotes a sense of calm.
      • Supports immune function and helps the body resist illness.
      • Helps regulate blood sugar levels and improve metabolic health.
      • Provides anti-inflammatory and antioxidant benefits.
    • Best For: Stress management and those looking for a gentle adaptogen with immune-boosting effects.

     

    1. Reishi Mushroom (Ganoderma lucidum)
    • Key Benefits:
      • Promotes relaxation and helps with restful sleep.
      • Supports immune system regulation and overall immune health.
      • Acts as a natural anti-inflammatory and helps reduce allergies.
      • Aids longevity and promotes detoxification.
    • Best For: People seeking a calming adaptogen with immune-boosting properties.

     

    1. Maca Root (Lepidium meyenii)
    • Key Benefits:
      • Enhances energy, stamina, and physical performance.
      • Balances hormones and supports reproductive health (for both men and women).
      • Boosts libido and improves fertility.
      • Helps combat mood swings and mild depression.
    • Best For: Those needing hormonal support, an energy boost, or libido enhancement.

     

    1. Ginseng
    • Panax Ginseng (Asian Ginseng):
      • Stimulates energy and enhances focus.
      • Improves mental clarity, memory, and cognitive function.
      • Boosts immune function and supports resilience to illness.
      • Aids in combating physical and mental fatigue.
    • Siberian Ginseng (Eleuthero):
      • A milder, gentler form of ginseng that enhances stamina and physical performance.
      • Supports stress management and immune system health.
    • Best For: Energy enhancement, mental sharpness, and those battling exhaustion.

     

    1. Schisandra Berry (Schisandra chinensis)
    • Key Benefits:
      • Improves concentration and mental focus.
      • Enhances physical endurance and performance.
      • Protects the liver and supports detoxification.
      • Helps regulate the nervous system, reducing stress and anxiety.
    • Best For: Individuals needing mental sharpness and liver support.

     

    1. Cordyceps Mushroom
    • Key Benefits:
      • Boosts physical energy and athletic performance.
      • Enhances oxygen utilization in the body.
      • Supports adrenal function and resilience to stress.
      • Acts as a natural anti-inflammatory.
    • Best For: Athletes, active individuals, and those recovering from physical exhaustion.
    1. Licorice Root (Glycyrrhiza glabra)
    • Key Benefits:
      • Supports adrenal health and energy levels.
      • Helps maintain stable blood sugar levels.
      • Aids digestion and reduces inflammation in the gut.
      • Combats fatigue and supports hormone balance.
    • Best For: People with adrenal fatigue or those seeking digestive and hormonal support.

     

    1. Shatavari (Asparagus racemosus)
    • Key Benefits:
      • Balances hormones and supports female reproductive health.
      • Helps alleviate symptoms of PMS and menopause.
      • Supports digestive health and acts as a natural anti-inflammatory.
      • Boosts immunity and promotes overall well-being.
    • Best For: Women looking for hormonal and reproductive support

     Many adaptogens are available in powders, capsules, teas, or tinctures. You can easily incorporate them into smoothies, coffee, or tonics. They work best when taken consistently over time rather than as an immediate solution.

    Adaptogens are nature’s stress balancers, offering a sustainable way to handle the pressures of modern life while supporting your body’s natural processes. If you’re seeking tools to enhance energy, focus, and overall well-being, adaptogens can be a gentle yet powerful addition to your wellness routine.

    The post What Are Adaptogens, and Why Do They Matter? appeared first on Total Gym Pulse.



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  • Why You Need a Big Why

    Why You Need a Big Why


    Entrepreneur Peter Barton was on top of the world.

    Until he wasn’t.

    Barton lived a life everybody dreamed of, took pretty damn good care of himself, and was a great husband and dad to his family.

    And then on one fateful day, his world was shattered:

    A terminal cancer diagnosis.

    Work became less important, other experiences stopped holding meaning; he tried to pick up the pieces while mourning a future he wouldn’t get to live. He wouldn’t get to see his kids grow up or grow old with his wife.

    Barton shared these thoughts and experiences in an absolutely heartbreaking book called Not Fade Away, and one paragraph has always stuck with me.

    One day, Peter’s body was wrecked, succumbing to the cancer, his head ached and his spirit was lower than ever. Defeated, he said to his supportive wife:

    “I just don’t see the point.”

    She replied, “So find one.”

    Finding the point became the point.

    Barton was given a life sentence, and chose to “find the point of life” by writing a book his children could read. A book that other people could read and analyze the meaning in their own lives.

    I was thinking of “finding the point became the point” while revisiting another of my favorite books, inspired by a recent episode on my friend Bretty McKay’s Art of Manliness podcast.

    Man’s Search for Meaning

    Victor Frankl was a holocaust survivor, psychotherapist, and creator of a type of therapy called “logotherapy.”

    After surviving the horrors of Auschwitz and other concentration camps, he wrote the first draft for his book, Man’s Search for Meaning, in nine days.

    He even planned on publishing it anonymously, but at the last second was convinced to attach his name to add some gravity to his story of survival.

    It has since gone on to sell 16+ million copies and be translated into 50+ languages.

    Frankl’s school of thought, logotherapy, is built around the idea that “the meaning of life is to find the meaning of life for each individual person. He often references Nietzsche’s famous saying:

    “He who has a Why to live for can bear almost any How.”

    Throughout this book, Frankl explains his thoughts and reflections on life as he watched thousands of people die or get murdered.

    What’s most striking in this short book is Frankl’s ability to find meaning and hope for humanity amidst one of the worst human atrocities ever committed.

    The second half of the book dives deeper into “logotherapy,” encouraging us to find our own specific “meaning”.

    “The meaning of life differs from man to man, from day to day and from hour to hour.

    >What matters, therefore, is not the meaning of life in general but rather the specific meaning of a person’s life at a given moment.”

    You might not be diagnosed with terminal cancer, nor suffer the atrocities of a concentration camp.

    But there’s probably been a point in your life where you’re asking, “Why the hell am I doing what I’m doing?”

    We might think asking the question means there’s something wrong with us. That we’re not living in the moment. That we need help.

    Frankl feels differently. He thinks asking this question is critical and healthy:

    “The greatest task for any person is to find meaning in his or her life.”

    What if having that uncomfortable conversation with yourself was actually part of the process?

    What if asking that question was the point?

    Your “Big Why”

    We talk a lot about “What’s Your Big Why?” here in the Nerd Fitness Rebellion.

    If we think about it logically, we’re trying to force ourselves to do things we’re not wired (or required) to do.

    Of COURSE we don’t want to burn extra calories, get up early to exercise, and avoid stuffing our face with comfort foods.

    It requires extra effort, we have to feel hungry, we have to change our behavior. And our brains don’t want to do ANY of that!

    This might not be “meaning of life” type stuff…but it’s a really powerful reminder for helping us stay consistent when life will give us anything but consistency:

    • Why are we going to get up at 5AM and go for a walk when it’s cold outside?
    • Why do we say yes to salads and lean protein when cookies and donuts exist?
    • Why do we sweat (gross) and pick up weights (uncomfortable)?
    • Why do we force ourselves to breathe heavily and run a 5k or say yes to a yoga class where we feel deeply-self-conscious?

    We talk about this a lot with our coaching clients and members of the NF Community:

    Having a constant reminder of WHY we’re doing this can often be the thing that keeps us on track during those toughest moments after the motivation has worn off:

    Maybe we want to break the generational cycle of an unhealthy relationship with food we learned from our parents.

    Maybe we want our children to see that we can be a strong Mom, that it’s okay to sweat and push ourselves.

    Maybe we want to feel better about ourselves when we look in the mirror, or that we know we always feel better after a workout than we felt beforea workout?

    Your challenge this week is to ask yourself why you’re here:

    • Why are you willing to go through the uncomfortable thoughts and feelings that come with change?
    • Why are you willing to try to learn a new skill, or adjust how you eat?
    • Why are you willing to get up early and spend less time on your couch?

    Keep going deeper with your reasons. Keep asking “why,” and see what comes out.

    Write it down.

    Put it on a post-it note and stick one on your fridge, bathroom mirror, car dashboard.

    -Steve

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