Melwani Conditioning

Benefits of Corrective Exercises

1. Increased strength, flexibility, and endurance. Corrective exercises and stretches will also help develop and strengthen key muscles in the body as well as help with flexibility and endurance issues.

2. Facilitates increased blood flow and circulation. Better circulation will promote tissue healing, reduced swelling, and reduced pain.

3. Can decrease pain, improve posture, decrease susceptibility to other injuries, reduce stress, and improve quality of movement during sessions. The main objective of corrective exercises is to restore balance in the body.

Don’t neglect corrective work before training or competing, it’s the real vaccine 💉 for injury prevention and smooth muscular skeletal movement.

WHY WOMEN should Strength Train and Build Muscle!

1. Building muscle through strength training will increase your body’s energy requirements. It increases your metabolic rate, which causes your body to burn fat more efficiently.

2. From a corrective standpoint increasing muscle mass and coordination strengthens your bones and tendons, which can help to prevent broken bones and tendon/ligament damage.

3. A tailored strength training plan can significantly make your daily activities much easier. As you age daily tasks get harder, it’s never too late to train.

4. Besides looking and just feeling great, strength training rewards individuals through failing and succeeding by hitting PR’s in certain lifts or completing that extra rep. Whatever it is you improve that 1% every time you set up for a lift and that’s a win in itself.

Type ‘2’ Diabetes

Type 2 diabetes is an impairment in the way the body regulates and uses sugar (glucose) as a fuel. This long-term (chronic) condition results in too much sugar circulating in the bloodstream. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems.

There's no cure for type 2 diabetes, but losing weight, eating well and exercising can help you manage the disease. If diet and exercise aren't enough to manage your blood sugar, you may also need diabetes medications or insulin therapy.

A time where we have to be 2s while the fitness industry takes another huge hit. However it seems to be okay to gather in huge lines for food. 🍱

There’s no consistency anymore and motives are pretty clear. I won’t be surprised if the number of cases of diabetics rise, due to the lack of movement and an increase in poor food choices during times like this.

Now is the time to educated yourself and use this as a challenge to eat well, move more and have more s*x.

*******se

Do “fat burning supplements” work?

When hormones part of our “fight and flight” response goes up, it tells the body to release fatty acids into the bloodstream for energy.

You’d think that it would be good to have adrenaline and noradrenaline high if you wanted to lose body fat. However this is the basis for almost all “fat-burning” supplement marketing schemes. They contain stimulants such as caffeine, that amp up our epinephrine and or norepinephrine. They also lower our appetite temporarily.

Without exercise hormones isn’t as effective for losing fat, since the signal is “artificial”. Although the fats are available to use as an energy source, there’s no increased muscle activity that needs the energy. Fats simply recycle back into fat storage.

💭 Stimulants don’t give you energy (because energy can’t be created or destroyed). Instead stimulants borrow, energy. And if we don’t use energy, it gets put back often leaving us feeling less energetic than before. (Or hungrier!)

☕️ We can create the perfect cocktail though. Combine a mild stimulant like a cup of coffee which can help boost performance and in turn produce the desired intensity within a working now we’re in business.

The “magic secret” to fast weight lost?

It’s interesting how quickly athletes can change their bodyweight by manipulating fluid levels.

The same trick can be used by low-carbohydrate diet promoters.

If you are eating a lot of carbohydrates, and suddenly go low-carb, you’ll probably lose a few pounds of water in a few days.

If you remember the “hydrate” part of “carbohydrates”, it’ll help you remember that carbs help you retain water. 1g of glycogen helps us store approximately 3-4g of water.

This can make it seem like a low-carb diet is the “magic to secret” to fast weight loss.

Unfortunately for dieters, they haven’t lost fat within such a short space of time. But fortunately for athletes such as boxers, or MMA fighters they can “make weight” without losing too much lean tissue.

If you’re looking to drop fat

-have a sustainable food plan which will work for you in your allotted timeline
-keep protein high
-track data
-aim for high quality stages 3 and 4 of REM sleep 😴
-up your movement even on rest days
-look for more colourful foods in your diet like leafy greens not Harribo gummy bears.
-drink 3-4l of water a day
-weight train 3-4x a week
-smile and laugh more we’re all going to die one day so enjoy while you can 😎

💦

Our Immune system

Our immune systems basic job is to determine the difference between “us” and “not us” (i.e., foreign invaders such as toxins, viruses 🦠 bacteria, fungi, parasites, and any other compounds or organisms that don’t belong to us and might cause us harm).

Our immune system can also be stimulated by psychological stress, and it doesn’t necessarily need an actual physical pathogen, such as a virus, to ramp up inflammation.

Here’s a little summary of the relationship effect of exercise volume on immunity.

-No exercise (which doesn’t put demand on the body) more prone to sickness.
-Some exercise (within a persons zone of recovery) sweet spot
- A lot of exercise (that goes outside a persons recovery zone) lies again at risk of falling sick 🤒

With gyms being closed it isn’t an excuse to do nothing. Have a daily routine where you place the right amount of stress on the body and you’ll have a better chance of not falling ill and feel better overall.

The process of DIGESTION 🍴

Most people think it starts with the stomach but really digestion begins in the brain and is organised by the nervous system.

Hunger activates systems in our brain that tell us to get up and get moving. To go find food we have to resist our natural instinct for staying put and staying safe. So, the parts of our brain just to help us find food are also involved in movement, stimulation, curiosity, reward and looking for things.

When we see or even think about food, the brain 🧠 tells the rest of the body to prepare for eating.

Every stage of digestion tells us the next stage to expect food and nutrients to arrive.

So, if food seems nearby, our brain immediately tells our mouth to start salivating, our stomach to start secreting digestive enzymes, and so forth. It doesn’t make overeating much easier especially in the 21st century when we’re so exposed to social media, delivery food apps and holiday season 🎄. Food is everywhere and everyone is having it.

So you can empathise a little why sometimes our appetite gets out of whack. Really it’s a choice at the end of the day if “you take the red pill or the blue pill”

My two cents moderation always wins.

It can get super frustrating when dealing with tendon injuries. Most athletes tend struggle with the timeline of when return to sport. It’s usually a fine line between resting and loading the and tendons best way possible to come back even stronger. Everyone’s body reacts differently due to genetics 🧬 age, and activity. Here’s a broad a summary on healing times for tendons.

Range time for healing 4-6 weeks

* Tendons attach muscles to bones. Tendons generally have a more limited blood supply than muscles. This makes them somewhat slower healing structures in comparison to muscle.
* Blood supply to injured tendons can be stimulated by activities that cause tension on the tendon tissue. This could mean either tension that occurs when a muscle is contracted, or when it is stretched.
* Tendons tend to respond well to a particular type of tension. Eccentric activity, which means that a tendon is stressed while it is being lengthened, is particularly helpful for tendon remodeling after injury.