Richmond Gym

How to Get Rid of Soreness and Keep Training to Get Fit, Lean, and Strong

We have all experienced that one workout or game that left us completely out of commission. The constant aching in our bodies makes it hard to move and is not a pleasant feeling. So what do you do? Below are a few tips to help you get over the soreness day a bit quicker. A personal trainer in Richmond Fitness Centre can give you helpful tips on this matter.

Foam roll

Grab a foam roller, or any stiff tube-like object, and get rolling! Foam rolling is like a self-massage with hopes to loosen up tight muscles. Roll slowly over top of sore muscles until the soreness decreases or goes away. A personal trainer in Richmond Fitness Centre can show you how to use a foam roller.

Richmond Fitness Centre
Richmond Fitness Centre

Light static stretches

Performing light stretches of the muscle generally alleviates the dull pain that comes with delayed onset muscle soreness. Going through these stretches also help with increasing a bit of range of motion as well. A personal trainer in Richmond Fitness Centre can show you a few stretches for soreness.

Rake leaves

General movement, but light intensity, is probably the best way to get through soreness days. Light movement moves blood into the muscles, delivers nutrients and eliminate wastes from the muscle. Be sure the intensity is low so that the soreness feeling is kept down.

By Marco Ng, Personal Trainer at Crux Fitness

Crux Fitness is the Best, Top Rated Personal Training Studio in Richmond, Cloverdale, Walnut Grove.

 

From This Source:- https://www.cruxfit.com/how-to-get-rid-of-soreness-and-keep-training-to-get-fit-lean-and-strong/

Marketing For Gyms

What Potential Clients Look for in a Fitness Marketing Website

With all the different gym services out there right now, most people like to check the websites of local fitness centers to find one that is right for their needs. Since customers rely so heavily on fitness marketing websites to make their decision, having the right site can help to attract plenty of customers to your business. An effective gym website will always contain these categories.

Services Offered by the Fitness Center

One of the key sections in any fitness marketing website will be the types of services a gym offers. List all of the tiers of membership along with their costs and the benefits you get with each tier. Also, include the types of fitness opportunities your company provides.

Clients are interested in finding out about things like weight lifting machines, cardio machines, and free weights. Be sure to include every service offered, even small ones like tanning beds or working televisions. People who are thinking about visiting your gym want to learn what types of things they can get when they go to your location.

Schedules and Descriptions for Gym Classes

If you offer any sorts of classes at your fitness center, be sure to include these on your website. Classes normally require enough details to be their own page instead of simply being included on the gym’s website. People like to see which days of the week classes are offered on so that they can decide if the classes fit their schedule before they join the gym.

It is a good idea to include the name of the class, the name of the instructor for the class, the prices, the dates, and what sort of activities are included in the class. A good format can be a monthly calendar that lets you click on the name of each class for more information.

A Frequently Asked Questions Section

Often called an FAQ section, this is an area where you will list out common questions that people have and then provide a quick answer to them. Be sure to include questions about when you are open, the age limit for your center, the types of machines you have, and anything else you notice a lot of people asking about.

Having an FAQ section is helpful to both you and your customers. Potential clients will like it because they can quickly and easily get answers to questions they probably have. It will also be useful for you because you will not have to spend time answering the same questions over and over again.

Fitness Marketing
Fitness Marketing

Customer Testimonials

At your website, you should have a client feedback section. You can post a form for customers to fill out and possibly post some of the good reviews for others to read. Having reviews are important for a number of reasons. Reviews let potential customers know that others enjoy spending time at the gym and using the fitness services there.

Having a spot that asks for reviews on your website also boosts your business because it signifies that you care about what customers think. Potential clients who see your website asking for feedback will feel like your gym cares about a positive customer experience.

Information About Trainers

Most of the people checking out a gym’s website will be those who do not have a lot of experience with working out in gyms. For these sorts of clients, knowing that the gym has trainers can be quite reassuring.

Include a section that lets the customers know how many trainers you have and what areas of fitness the trainer specializes in. If possible, provide a list of prices and trainer contact information. This will let people email or call trainers to ask about the possibility of scheduling a meeting at your gym.

Conclusion

Remember that your fitness marketing website does not just need to contain this information; it also needs to make it easy for customers to find the information. Instead of jumbling up all of these categories on your website, cleanly divide them into sections that can be accessed by clicking a clearly labeled title on the gym’s homepage or menu. Having an informative and accessible website will help your fitness center appeal to new people who might be interested in signing up for a membership.

 

The Original Source:- https://pfmarketingsolutions.com/what-potential-clients-look-for-in-a-fitness-website/

golf fitness scottsdale

SMALL GROUP TRAINING VS TEAM TRAINING – WHAT YOU NEED TO KNOW

At Pulse, we have two distinct training programs. There’s small group training and large group team training, but do you know why? Do you know the difference or how each can help you achieve your golf fitness Scottsdale goals? Well I’m here to break it all down for you.

First, let me give you a quick overview of training variations. There are: traditional training methods, circuits, drop sets, supersets, tri-sets, complexes, pyramids, horizontal, vertical, metabolic resistance training, high intensity interval training, cardio, etc. Then you have: set variations, rep variations, tempo variations, rest intervals, training volume and frequency. Let’s not forget about phases: stability, hypertrophy, strength, strength endurance, power, power endurance, loading vs unloading, and recovery. The list goes on and on, and is summarized under the term, “strength and conditioning.”

golf fitness scottsdale

As you can see, the programming variations can be endless and determining how to get you the best results really requires a lot of thought and due diligence. Your body hates when things are difficult, so it adapts as quickly as possible to make things less difficult. In other words, what works, only works for a short-period of time. The good news is that those adaptations are what we call results! This is exactly why, unless you are going to spend hours and hours every month studying exercise science, it’s wise to invest in a great coaching team to take the thought process out of it and maximize your results.

Side note; there isn’t really such a thing as a “fat loss” workout program. What I mean by that is, fat loss is the result of working out and eating right. Regardless of whether you’re doing pure strength training, metabolic conditioning, or training to add muscle, all should positively affect fat loss… as long as your program is consistently changing. For any long-term training program to be effective, it must be consistent, but consistently diverse. That means performing the same exercises with slight variations consistently, but continually changing the workout format to prevent the body from either breaking down and/or becoming so efficient at a specific training method that it doesn’t cause positive adaptation (AKA RESULTS).

Now back to small group training vs. team training. Team training or boot camp is designed with two specific goals in mind: increase metabolic function, and fun! It provides a fun team environment, with the goal of creating that “metabolic burn,” otherwise known as the conditioning part of “strength and conditioning.” While the workouts and exercises vary, the training does not vary much from a programming perspective. For this reason, boot camp style training is great for getting drastic short-term results, but not great as a stand-alone, long-term training program, because your body will quickly adapt.

Small group training on the other hand is very interchangeable and diverse. As a whole, we at Pulse try to take our small group training clients through a series of training phases to provide variety and enhance results. For instance, our programming goes through the hypertrophy phase with the goal of building muscle. Then, the strength phase to increase maximal strength. Next there is the power phase, designed to increase efficiency in quick movements. This is followed by an endurance phase, and then a recovery phase before cycling back through to the beginning. Each training phase includes and metabolic element and a flexibility/stability element. Remember, there is no such thing as a “fat loss” workout program. As you can see, the goal of each one of these phases is not designed around fat loss. However, because each phase is different, the variation keeps the body in a constant state of adaptation, which directly impacts muscle growth and body fat reduction. (Results vary, based on DIET).

So, small group training vs team training. What do you need to know? Team training does not carry enough flexibility and diversity to be a long-term, stand-alone program, as results will diminish. Team training is awesome for short-term results or as a metabolic aspect of a long-term. Small group training on the other hand varies often and can be a stand-alone, long-term training solution for continued results. A combination of both team training and small group training can also be an effective long-term approach as it will contain both aspects of strength and conditioning.

Article Source URL: https://www.pulsefitnessaz.com/small-group-training-vs-team-training-need-know/

best whey protein with water

What Is Whey Protein

What is Whey Protein?

Whey protein usually comes in the form of a powder that can be used to make a drink similar to a milkshake for athletes and bodybuilders.  Whey protein has specific properties that help to enhance the body’s recovery and growth during training.  But not everyone knows where whey protein comes from.

Whey protein is a dairy by-product from the substance left over after milk has solidified into cheese.  Cow’s milk contains two types of proteins; Casein (80%) and Whey Protein (20%).  This whey protein is then subjected to numerous processes and filtration in order to separate the whey from the whey liquid.

Once this has been done, the remaining whey liquid is then concentrated to produce pure whey protein.  This is then dried, packed and sold as whey protein powder to manufacturers who use it to make protein shakes.

So know we have our whey protein, how does it actually help the body?

best whey protein with water

Proteins are the building blocks for the body’s muscles.  When a body is put through a strenuous exercise regime, the muscles need fuel to rebuild themselves and grow.  Without it the muscles cannot work as affectively and this can have other affects on the body, leading to poor results.

Best whey protein with water has quick release properties which mean that after you consume it, it is quick to be broken down into amino acids and absorbed by the body.  It goes directly to your muscles, feeding them with the energy they need to repair, grow and strengthen before your next workout.

The proteins your body need can be found in many different food types, from fish, meat, dairy and wheat for example.  But if you are working towards a desired goal, your diet may not allow you to consume the amount you need.  This is where best whey protein with water is useful.  They enable you to consume more of the important proteins that you wouldn’t otherwise get.

Best whey protein with water should never be used to replace the protein found in foods, and a balanced diet is essential to help keep your body fit and healthy, but it can help and aid your body when working towards a desired goal and physique.

protein water australia

Ion-X Protein Water Brands Australia

Protein drinks or beverages fortified with protein, have been used since the late 1960’s as supplements by those in bodybuilding or sports training circles. As can be seen below, (this product was a fish protein drink in a can). They progressed from actual meat and dried meat products in liquids (OMG), to soy and egg powders, then whey powders. Recently, protein drinks have been made using whey protein and water powder instead of milk. This reduces overall calories, reduces sugars/fats/carbs. They are more quickly digested than milk based protein water drinks.

Shown above (right), a Ready-to-go protein water drink from the 1960’s. Hard to stomach compared to the best protein water found today, ION-X Protein water (left).

Recommended daily allowances for protein are cited at 0.8g per kilo of body weight, however it is suggested that during strength training this doubles (https://www.healthline.com/nutrition/protein-shake-before-or-after-workout#exercise-and-protein). There is some debate about when to consume a protein drink in relation to exercise, (before, during, after). Some newer research suggests that timing may be less important than amount. (https://www.ncbi.nlm.nih.gov/pubmed/23360586).

protein water drinks
protein water drinks

In recent years, there has been a massive growth in protein supplements. Australian consumers are also the highest per capita purchasers of protein supplements in the world. Whilst the majority of these ready-to-go protein drinks are purchased within 45 minutes of training/exs, now a growing number (10-15%) are purchased for as snacks. (Vitaco Holdings, Bulking up, Oct 19, 2015).

The weight loss surgery patient/gastric sleeve surgery patient is now a leading player within this snack purchasing. According to an Australian Govt website, In 2014–15, there were about 22,700 hospital visits involving one or more weight loss surgery procedures. (https://www.aihw.gov.au/reports/hospitals/ahs-2014-15-weight-loss-surgery/contents/table-of-contents).

Use of a protein water drink product is highly indicated for gastric sleeve diet, or a liquid diet after gastric sleeve surgery. When considering a diet after gastric sleeve surgery, patients are recommended to look for 20-30g of high quality protein, less than 300 calories and less than 15g of sugars in a protein drink. ION-X protein water satisfies this by having 30g of the highest quality protein, 120 calories and less than 1g sugars.

Protein waters can be used closer to training than traditional milk based high carb protein drinks, or even during training. This is because they have less carbs and competition, essentially in the stomach. Some sports nutritionists and trainers are now recommending protein intake immediately before and during training. We are not recommending a protein water diet, however protein water can be a handy convenient source of food for those engaged in training.

Similar to the early days of traditional milk based protein drinks, protein water brands have had some problems. Many make bold and silly claims, (e.g., they are the most technologically advanced drinks in the world 😊), and all say they taste great. Astringency, or dry taste is a big problem for protein water drinks Australia. Simply mixing protein powder and water always results in a dry taste.  Only ION-X Protein water has managed to mask this dry taste.

The superior taste of the best protein water, ION-X Protein Water comes from using special natural flavourings and concentrated fruit extracts, playing with acidity, and a specialised heating & cooling process. We also spent a lot of time in researching the product. The other brands, including IsoPure and Bodiez simply throw in some sweetener with protein powder and water (which is why they taste the way they do). ION-X also uses an expensive highly processed whey powder with a higher percentage of protein, not a cheap protein powder like the other brands.

The best protein water drinks in Australia, are the ION-X Protein Water range. Of all the protein water brands it is universally acknowledged that ION-X is the only product that tastes anything like a normal drink. It is also rated as being “lighter” and not syrupy and not too sweet. When protein water brands are tasted by blind or unknowing tasters, ION-X Protein Water has never lost a single tasting. The difference is very noticeable.

Where to buy protein waters ? if you google protein water you will find many different, often new, companies selling protein water. Some companies are selling a cheap protein powder sachet to be mixed with water. The question is not where to buy protein water, but where to buy the best protein water.

John Brownhill is a Gold Coast based Clinical Psychologist and entrepreneur. He is the older brother of Tom Brownhill, former professional tennis player. John was born in Kempsey, country New South Wales, Australia. In his clinical practice, John specialises in Pain management and addictions.

On a hot day in 2015 after a gym session he realised he didn’t want to drink the chocolate whey drink he had previously purchased, he went home and mixed some protein powder with water, it tasted terrible. So, he went online and found a protein water product, “they said it tasted fantastic in their advertising,  but when I tried it, it was undrinkable”.

He saw an opportunity. However, finding a chemist able to mask the dry taste associated with protein waters and keep the sugars down was a challenge. “I promised myself I wouldn’t make a product like the protein waters I had tried, if I couldn’t improve I would stay home”, he says. John eventually found a food chemist that could do it, this chemist and his wife turned out to be valuable sources of information about the beverage industry and the business of manufacturing , “they are sometimes adult supervision”, he says.

Of course, getting manufactured and distributed was no easy matter. The supplements industry is often compared to the wild west. “I got ripped off by my first distributor”, he says. “I already had a good career, which was vey challenging on its own, so I had to ask myself some hard questions”.

John claims not to have any spare time, “but if I did”, he claims, “I would read and go to the beach with my niece Lucy”.

Protein fortified drinks, Protein drinks have been used in the context of physical training for decades. Modern protein drinks have a whey protein source. Some of the older protein drinks would not have been very nice to drink. Recently, protein water (water fortified with protein) products have become available.

Australian’s are considered the highest per capita consumers of protein supplements in the world, with most ready-to-go protein drinks being purchased within 45 minutes of exercise. There is some debate about when to consume a protein drink in relation to exercise, (before, during, after). Some newer research suggests that timing may be less important than amount.

There is recognition that during period of physical training protein requirements increase significantly. Additionally, there is recognition that use of a protein water drink product is highly indicated for gastric sleeve diet, or a liquid diet after gastric sleeve or weight loss surgery.

Protein water products have a number of advantages over milk based products. Protein waters can be used closer to training than traditional milk based high carb protein drinks, or even during training. This is because they have less carbs and competition for digestion.

An issue with protein waters is a dry taste called astringency. ION-X Protein Water is the only product that has managed to mask this. The superior taste of the best protein water, ION-X Protein Water comes from using special natural flavourings and concentrated fruit extracts, playing with acidity, and a specialised heating & cooling process. The company reports spending several years in research & development. ION-X Protein Water is considered significantly better than other protein waters on the market.

 

Article Source:- http://www.ion-x.com.au/protein-water/naturally-flavored-protein-water-australia-ion-x/

personal trainer richmond bc

INCREASING EXERCISE DIFFICULTY TO GET BETTER FITNESS AND WEIGHT LOSS RESULTS

There are a number of ways an exercise can be made harder other than packing on more weight. This is important knowledge for injury prevention as well as for specific training purposes. A personal trainer Richmond BC will have the knowledge to scale up and down the movement depending on the level of the client or athlete.

1.) Tempo

Let’s take the bench press exercise for an example. A regular bench press would have the tempo of one second down and one second up; which is great for learning and practicing technique. However, when more intensity is needed, you can alter the tempo for more gains. A longer tempo is generally harder; for an example three seconds on the way down and one second on the way up. Reaching the same number of reps with slow tempo will be much more difficult. A personal trainer Richmond BC will alter the tempo depending on client and athlete needs.

personal trainer richmond bc
personal trainer richmond bc

2.) Unilateral movements

As humans we are not perfect and we will have imperfections. One of which are physical imbalances; left and right, front and back, top and bottom. Once we are comfortable with the form of a bilateral exercise, such as the barbell bench press, we can transfer it to a unilateral form – the dumbbell chest press. If we have an imbalance one arm will generally be weaker than the other. Our goal now is to balance both arms with independent resistance. A personal trainer Richmond BC will be sure to spot clients to ensure safety.

3.) Accommodating resistance

Now we’re getting fancy. The barbell bench press has a constant tension on the chest, shoulders and triceps. When we add an accommodating resistance, we are changing the amount of tension throughout the movement. This can be done through adding chains or resistance bands on the bar. Now when we perform the movement, it gets harder as we finish the press. This will train our lock-out strength at the end of the movement.

If you need more personalized help with your exercise and training.  Contact the best personal trainer Richmond BC, Surrey, and Langley.

For More detail Visit Here: https://www.cruxfit.com/increasing-exercise-difficulty-to-get-better-fitness-and-weight-loss-results/

protein water brands australia

How Whey Protein Is Made

Whey Protein: The Breakdown

Read on to learn exactly what whey, whey protein, and whey protein isolate are. These ingredients are common to protein waters. If you drink protein waters in a protein shake immediately after a workout, they can help you achieve your fitness goals more quickly.

Whey protein is a primary source of protein in post workout protein water drinks australia. These protein waters are used to boost the repairing of muscles after a workout, and help athletes refuel their bodies while also increasing their performance gain.

The fastest absorbing whey protein is a whey isolate. If ingested immediately after a workout, whey isolate administers a fast, powerful dose of protein to your muscles, helping you grow in strength.

But how is whey made? How is the whey protein extracted? And why is whey so rich in muscle-building, energy providing protein?

protein water drinks australia
protein water drinks australia

Whey: Cheese Without the Fat

Whey (familiar because of the nursery rhyme: “Little Miss Muffet sat on her tuffet, eating her curds and whey”) is the by-product of cheese manufactured from cow’s milk.

Whey is what is left over when milk is coagulated during the process of cheese production. Milk and cheese are both high in protein, so it should be no surprise that whey, when naturally processed, becomes a valuable source of protein in post workout protein water drinks australia.

When whey is made, the fat from milk is removed. This is fantastic, because athletes and other people who are interested in living healthy lives can enjoy the benefits of protein without eating too much fat. Protein waters made from whey protein help you maintain a healthy body mass index while also gaining muscle.

What is Whey Protein?

Whey protein is the collection of proteins from whey. Vegetarians can eat whey protein if they are ok with drinking milk, because the production of whey does not harm animals. Whey protein is also kosher approved.

What is Whey Protein Isolate?

What about whey protein isolate? When you remove the fat and lactose from whey, you’re left with the protein isolates. These isolates are about 90%+ protein by weight. So essentially, they’re just the protein from the milk.

Whey protein isolates have a slight and yummy milk flavor, and they are so mild that vanilla, chocolate, peanut butter, or other flavorings can be added to them.

Any post workout protein water that is high in whey protein or whey isolate is a good choice for a post workout shake. Depending on your fitness goals, you may want to choose a post workout protein water drinks australia that has supplementary healthy ingredients like creatine, vitamins or minerals.

 

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Homeopathy for Adrenal Fatigue, Hypothyroidism and Chronic Stress Factors

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Without continuous thyroid hormone supplements, Helen was practically paralyzed & unable to speak.  With meds, she still felt far from good: very chilly, tired & suffered from ‘mind fog’.  She had a poor appetite. She was not ovulating & her cycle was overly long, with scanty bleeding. At 30 she had the cycles of a woman entering menopause.

Because of the side effects from the thyroid replacement hormones she had been prescribed, Helen was buying expensive natural desiccated thyroxin (NDT) from abroad. Although she has a family history of autoimmune hypothyroidism (Grandmother, mother & sister) & had been diagnosed with it, she suspected that she suffered from hormone disruption due to adrenal fatigue.

Within a month of starting homeopathic treatment, Helen was seeing clear improvements. She had to reduce her NDT dose.  She was beginning to experience symptoms of the high thyroid with the supplement!  She began to feel a greater energy, more clarity & an improvement in her motivation & appetite.  She began to have ‘real’ periods & to ovulate!

In the process of treatment, Helen’s childhood asthma returned. I’d told her this would likely happen, looking at her medical history, and that it would be temporary. Her body would begin to work through old, suppressed conditions on its way to recovery. He had Ventolin to hand. (*Ventolin is not a suppressive medication but should be used only if really necessary.  There is some evidence that continued use causes small lacerations within the lung tissue and can lead to more attacks as a result.)

He is very well, able to work & her mood is greatly improved. Him hormonal balance is good and she is less inclined to overwork then crash and burn!

Now we work together periodically to keep her immune system strong and to avoid the stress issues, antibiotics and steroid medicines that likely triggered her predisposition to thyroid disease.

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Adrenal Hyperplasia or AFS?

Adrenal hyperplasia and adrenal fatigue syndrome, or AFS, share a number of symptoms, and they can be confused for each other without good assessment. It’s important for you to know the similarities and differences in order to inform your healthcare professional and so you can help yourself deal with symptoms.

This article will deal with non-classic congenital adrenal hyperplasia, or NCAH, and its relationship to AFS.

What Is NCAH (Non-Classic Congenital Adrenal Hyperplasia)?

This form of adrenal hyperplasia is a fairly common autosomal recessive condition. It results from a 21-hydroxylase deficiency. Androgen excess is the most frequent clinical feature, instead of adrenal insufficiency with the classic form of the disorder. Females have this condition more frequently than males.

Clinical and research findings show this condition occurs in between 0.6% to 9% of women with excess androgen. Higher prevalence has been seen in some populations, including those of Ashkenazi Jewish, Mediterranean, Middle Eastern, and Indian heritage.

This condition is a milder form of congenital adrenal hyperplasia and has a later onset of symptoms. With this mild form, some people exhibit few, if any, symptoms. Many show an excess of the male hormone androgen. NCAH is caused by mutations in the CYP21A2 gene and is recessive.

Congenital Adrenal Hyperplasia

Generally speaking, NCAH is one of the three forms of congenital adrenal hyperplasia. The other two types are known as simple virilizing adrenal hyperplasia and salt wasting adrenal hyperplasia.

Congenital adrenal hyperplasia (CAH) affects the adrenal glands which produce several hormones, including corticosteroids, mineralocorticoids, and androgens. The first two of these hormones affect the body’s illness or injury response and the body’s salt and water levels, respectively. Androgens are the male hormones.

Enzyme deficiencies affect the adrenals’ ability to produce these hormones. A deficiency in the enzyme required for one of these hormones will result in an overproduction of the others.

A lack of 21-hydroxylase is the most common cause of CAH. Not having this enzyme prevents you from making cortisol and aldosterone, for salt-losing adrenal hyperplasia, and causes you to produce excess androgen. The excess of this male hormone will typically bring symptoms of abnormal sexual development.

CAH is the more severe form of this condition and is most often found early in life. If left unaddressed, adrenal crisis and even death may occur. There is no cure for CAH, but with appropriate care, sufferers can live a full life.

In the salt-wasting form of CAH, the body has trouble maintaining an appropriate level of salt in the blood. There is also a lack of cortisol and aldosterone produced by the adrenal glands. This form of CAH can result in shock, coma, or death if it isn’t found and remediated.

In the non-salt-wasting form of CAH, the shortage of the enzyme is not as severe. This shortage leads to sufficient levels of aldosterone, but insufficient cortisol production.

Those with CAH are much more likely to have adrenal fatigue than the general population. A person with CAH who comes under significant stress could easily progress much more quickly to the later stages of AFS due to natural low cortisol production.

AFS and the NeuroEndoMetabolic (NEM) Model

Any time the body comes under stress no matter the source, the response is the same. The hypothalamic-pituitary-adrenal (HPA) axis is activated, resulting in the adrenal glands secreting cortisol, the stress-fighting hormone. If the stress continues, as it does so often in our stress-filled culture, ultimately adrenal fatigue will set in. This means the adrenals no longer can produce enough cortisol, and symptoms of AFS begin. Continuing stress leads to more and more symptoms. In the later stages of this condition, the person suffering from it may become bedridden.

The NEM model and Adrenal hyperplasia

Conventional physicians are not adequately trained to assess or remediate AFS. Their approach is to deal with individual symptoms or organs and suppress the symptoms to attempt relief. However, this is not adequate for AFS. Natural medicine practitioners who are trained in the NeuroEndoMetabolic (NEM) model of stress response will be enabled to assess how a person’s six major organ systems interact in the face of continuing stress. This interaction allows them to get to the root causes of the symptoms of AFS, and then put together a remediation plan that will not just control symptoms, but address these root causes.

Signs and Symptoms of Adrenal Hyperplasia

The two forms of adrenal hyperplasia, congenital and non-classical congenital, have both common and different signs and symptoms.

To begin, there are those who show no signs or symptoms of NCAH.

With NCAH, the symptoms typically are related to excess androgen.

Children who are assessed with this condition often will exhibit early signs of puberty such as growing pubic hair, underarm hair, and body odor. These signs may occur as early as 8 or 9 years of age.

Other signs of NCAH in children include greater height, faster growth, and faster maturation of skeletal bones. In girls, there may be an enlarged clitoris, while boys may show an enlarged penis. The increased maturation of the skeleton may lead to early epiphyseal fusion, resulting in shorter adult height.

Females are more often assessed with this condition in adolescence and adulthood. Much of this is due to the abundance of adrenergic symptoms. Typical symptoms include hirsutism, acne, hair loss, loss of ovulation, and menstrual dysfunction. One large study showed the most common symptoms to be hirsutism, followed by light or infrequent menstrual periods, and acne.

Adrenal hyperplasia and menstration

Another study that investigated women with NCAH showed the most common presenting symptoms to be hirsutism, difficulty with menstruation, and reduced fertility.

As mentioned before, not all people with NCAH exhibit symptoms. A large genetic study of 330 family members showed a distribution of symptomatic versus non-symptomatic individuals. Of these subjects, nine were seen to have symptoms, and 42 individuals were asymptomatic but were affected by NCAH. The largest number, 242, were heterozygotic carriers. Out of the entire subject cohort, 37 were not affected by NCAH.

In that same study, the majority of males were not symptomatic. Most of the time, they were assessed only after a female in the family was determined to have NCAH.

The most frequent presenting symptom in women was lack of menstruation, either primary or secondary. Also seen frequently in women were chronic lack of ovulation and infertility. A similarity with polycystic ovary syndrome (PCOS) was also evident. Approximately half of women with NCAH will show physical changes in line with PCOS.

Fertility can be an issue in women with NCAH. The issue is not necessarily infertility, but subfertility. This comes due to the problems with ovulation often seen in adrenal hyperplasia.

Classical congenital adrenal hyperplasia in women appears to bring on increased levels of progesterone that interfere with the menstrual cycle and fertility. Elevated levels of progesterone may also be seen in women with NCAH. This leads to decreased quality of mucus in the cervix that can interfere with penetration by sperm and thus can cause infertility. In the follicular phase of the menstrual cycle, increased 17-OHP (a steroid hormone related to progesterone) or P4 (another steroid hormone related to progesterone) can lead to difficulties in the maturation of the endometrium and to difficulty with implantation of the embryo.

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Relaxing Breathing Could Be Your Answer to Sleep Disturbances

When you sleep, your body has autonomic functions that keep your organs going, your blood flowing, your rhythms maintained and keep your breathing regulated and active. However, some of these body functions are not just autonomic. You can also control them. Breathing is one such example. For instance, when you are awake you can control your breathing. As an example, you can stop your breathing for 20 seconds at will or you can take a deep breath or exhale whenever you like. However, most of the time we pay little attention to our breathing and that is why it is autonomic, as well as voluntary. Now look at your heart, you can’t tell your heart to stop at will, or pump faster by just thinking it, this is because it is fully autonomic. So, it is safe to say that relaxing breathing is essential but it is also a great tool for relaxing because it is one organ you can actually “train.”

How do breathing and autonomic systems all support successful sleep? Relaxing sleep breathing has two main functions: relaxation and the functional part that keeps you alive by sucking in air and exhaling automatically. Both of these functions have to be in unison. If one of these functions is not working you may have sleep apnea, frequent waking, crazy dreams or even choking episodes. So, you see both of these breathing functions are vital for successful sleep. Learning how to breathe better can be relaxing, as well as, a great bridge to the autonomic nervous system. Overall it can promote better sleep conditions and help you to achieve optimal health.

There are many ways that deep breathing, relaxing breathing, and forms of meditation can actually help promote a better night’s sleep. Some people practice mindful breathing. Mindful breathing can reduce stress, aid in anxiety disorders and digestive disorders. It is also very calming and can be energizing. Yoga can also teach valid breathing techniques that aid in relaxation and can promote sleep. However, what we really are talking about is breathing for relaxation. This type of breathing involves learning how to breathe abdominally or diaphragmatic breathing. Newborn babies and even sleeping adults display this type of breathing. Relaxing breathing is where you inhale air into your lungs and exhale as your diaphragm contracts. This type of breathing isn’t forced and is evenly consistent in cycles. It’s a way to regulate your breathing and promote relaxation.

In order to achieve this breathing on your own, you have to be aware of your breathing patterns and shift them more to abdominal breathing. In doing so, you will reduce anxiety, muscle tension and actually become more relaxed. In order for this to become a successful habit, it has to be practiced time and time again until it becomes like second nature to you. It is rather easy to learn but it is the consistency that pays off.

How To Practice Relaxing Breathing & How It Helps With Sleep

Practicing group relaxing breathing exercises

  • Lie flat on your back on a bed or solid floor.
  • Keep your knees slightly bent, use a pillow to prop them up if you like.
  • Place one hand on your chest and one at your waistline.
  • Breathe in slowly through your nose. The hand on your chest should move, while the one near your waistline should not.
  • Hold the air for a few seconds.
  • Next, exhale through your mouth. The hand at your waistline should move with your exhale while the hand on your chest should remain still.

You should practice this for several minutes 4 to 5 times a day. Eventually breathing through your abdomen will come naturally. You don’t need to feel unhinged, tired, or anxious before trying this breathing technique out. Practice makes perfect. So it is okay to practice even if you don’t have issues at the moment.

Regulating the rate of your breathing and wherein the body the breathing comes from forms a sense of relaxation in the body and is much like the autonomic breathing you have while you are sleeping. People also said it may work because it’s a lot like mindful breathing, where you are quieting your thoughts and listening to yourself. To just breathe, alone, brings you to a relaxing place and can induce a sense of sleepiness.

Insomnia or frequently waking up at night is a risk factor for so many things including weight gain and diabetes type 2. It also can increase hormone levels related to stress, raise blood pressure and even affect cognitive function and/or cause brain fog. This is why relaxing breathing can help de-stress you, clear your mind and help you get some good rest.

If you have any type of breathing problems, oxygen problems, or any other health concerns please consult your primary care physician before attempting any breathing relaxation techniques. Your health is very important and you should not try this without consulting a doctor if there is a more serious underlying problem at hand.

Also, if you suffer from Adrenal Fatigue: https://www.drlam.com/articles/adrenal_fatigue.asp Syndrome please read further to understand the pros and cons of relaxing breathing, effects they may have on your body. You can never be too careful these days. Knowing the facts can help you live a much healthier life.

Relaxing Breathing, Sleep & Adrenal Fatigue Syndrome (AFS)

Adrenal fatigue syndrome happens when your adrenal glands become tired. Adrenal fatigue syndrome is caused by stress or factors that take a toll on the adrenal glands and make it hard for them to put out adequate amounts of cortisol. There are many signs and symptoms of AFS including depression, trouble sleeping, lack of energy, need for caffeine or other stimulants in the morning, resisting going to bed, not wanting to get out of bed, cravings for salty foods and other similar ailments. The best way to remedy this condition is reducing stress. You can’t eliminate all stressors, but by eliminating the physical ones, causing the biggest issues, you will be on the right path to helping your adrenal glands useful content.

Relaxing breathing for insomniaSleep disorders and sleep breathing problems are relevant in those who suffer from adrenal fatigue. These are common because the hormone cortisol, and other stress-related hormones, keep harmony between the adrenals and sleep. If they are deregulated it will keep the body alert. It often leads to waking up in the middle of the night or poor sleep quality. Lack of sleep has a negative impact on the body increasing irritability. It disturbs mental function and can trigger things like hypoglycemia and metabolic imbalances.

Often people turn to sleep aids to help. These are not always effective and often times can cause problems in people with certain conventional medical conditions. Using sleep aids with conditions like adrenal fatigue can have adverse effects on your overall health. A better concept is breathing for relaxation. Just like autonomous breathing can help during sleep, relaxing breathing can help you sleep. If you use sleep aids it can overload your body and cause other problems such as liver congestion, leading to concerns about anxiety, fatigue, heart palpitations and even brain fog. Some cases may even bring on adrenal exhaustion or adrenal crashes. Always be sure to talk to your specialist about your sleep problems before trying a self-remedy.