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Mike Lipowski

Who am I to deny you what you want? Last month I got such great response from the “technical” article I wrote that I decided to give you another one this month also! You’re welcome! Now try not to fall asleep. Or use this as means of falling asleep if you’re having trouble.

There’s variation. Then there’s periodization.

With the exception of those members just getting initiated into our training program we routinely change everyone’s routine every 2 weeks on average. We use a variety of training techniques in order to deliver our own special blend of high intensity workouts. And the workouts are staggered (periodized) in a specific way to help drive specific responses/results.

Let&r...

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Mike Lipowski

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Beth Colucci

March is National Nutrition Month®. Created annually by the Academy of Nutrition and Dietetics, the theme for 2017 is “Put Your Best Fork Forward,” which reminds us that every bite counts. If every bite counts, what should all those bites add up to? What does proper nutrition, especially for those of us who weight train, look like?

Before we dive into what proper nutrition looks like, let’s go back to “Every bite counts.” This statement holds true whether those bites are “good” or “bad.” Most people convince themselves that only a handful of or a couple pieces of a “bad” food don’t matter in the grand scheme of things…but those handfuls add u...

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Mike Lipowski

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Mike Lipowski

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In both research studies and the real-world, full-body workouts and split workouts (ex. chest, shoulders, triceps on Mon, legs on Wed, back and biceps on Fri) prove to be effective strategies for muscle and strength development. However as you could guess from the title, full-body workouts hold certain advantages over split workouts. How much an advantage depends on what your primary reason for exercising is and what you hope to achieve.


For a moment I’ll speak freely for just about every PURE PHYSIQUE member when I say our main objective is to burn body-fat, build enough muscle to look tight and toned so nothing is flapping in the wind, and have more strength and energy to carry out everyday activities with the ease of an eagle soaring in the sky. Or something like that!
Here’s how full-body workouts help us accomplish these modest wishes.


INCREASED FAT LOSS


A study published in Biology of Sport last year (2016) by Crewtar et al. showed that when volume was equated for (the total number of sets performed per muscle group over the course of either one or multiple workouts is the same) strength and muscle gains were similar but full-body workouts resulted in 3.5% more fat-loss.
It really shouldn’t come as a surprise to anyone with a hint of common sense that full-body workouts will yield more energy expenditure (burn more calories) than split workouts. Not only are you activating more muscles but you’re activating the largest most energy demanding muscles in each workout.


HORMONAL ADVANTAGE


The study cited above as well as others have concluded that increases in the muscle building hormones, testosterone, growth hormone, and IGF-1 is more prominent with full-body workouts. However this may also be due to the fact that elevation of these hormones is most associated with performing large compound exercises such as squats, deadlifts, and other multi-joint exercises that work the largest muscles. Conversely, full-body workouts also increase cortisol (the stress hormone) which can have negative consequences.


IMPROVED CONDITIONING


Full-body workouts are more systemically taxing. Meaning they not only call into play more muscle but require greater contributions from your entire energy system. If done with little rest between sets full-body workouts in particular can feel more aerobic than aerobics! Though full-body weight training workouts will not keep your heart rate elevated the same as steady state aerobics it will cause greater spikes in HR and significantly improve your anaerobic conditioning (ability to sustain heavy activity under 2 minutes).


TIME EFFICIENCY


Probably the greatest advantage—and certainly the one we at PP love most—is how efficient full-body workouts are. For the “time starved” these workouts provide a viable means for building muscle and strength while burning an abundance of calories and improving overall fitness.
Moreover, for those that do have time for three or more workouts a week full-body workouts provide a way to train each muscle group more frequently which may prove more effective for strength and muscle gains. A study titled, Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men by Brad Schoenfeld (2015) showed that workload (total number of sets per muscle group) spread over three full-body workouts a week compared to the same workload being done in one workout as part of a split routine yielded slightly better muscle and strength gains.


Are split workouts worthwhile?


Although it would appear full-body workouts are the way to roll, split workouts hold some advantages over full-body which we’ll cover in another article. So, yes, they are worthwhile.
In fact they’re so worthwhile that we routinely structure workouts so both upper and lower body muscles are trained in a single workout but we “split” which muscles are worked over two workouts. In doing so we obtain all the benefits of a full-body workout as outlined above and those provided by split workouts.


Want to experience a full-body workout that will transform your physique? Sign up for a complimentary workout.

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After I wrote Nutrition Strategies that Work, Part I and Part II I found myself submerged in questions about ketogenic / low to no-carb diets versus moderate to high-carb / low-fat diets.

These two strategies are polar opposites so as you can imagine many are puzzled by which approach they should follow.

The question I kept being asked was which approach I follow since I really didn’t state a preference in the article but rather stated the facts about each.

Though I believe different strategies are best suited for different circumstances I know you're not looking for the democratic answer, so here it is.

I personally go Low(er)-fat High-carb over Keto every time.


Why?


Well...science for one. Psychology, for two. Performance, for three.

In head-to-head studies and side-by-side comparisons there is virtually zero difference in fat-loss between keto (low-carb) diets and low-fat (high-carb) diets. Let me say...

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Beth Colucci

To detox (verb) is to “abstain from or rid the body of toxic or unhealthy substances for a period of time.” There are many things we should detox ourselves from…food, alcohol, habits, people, etc. Use April as a springboard towards better physical and mental health by using the following Detox methods, as well as sticking to Ashley’s suggestions for “10 Things to Trash Right Now.”

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5 Ways to Detox Your Mind & Soul

1. Practice acceptance of your emotions. Instead of trying to force a certain emotion in any situation, try to have complete acceptance of whatever you feel in that moment. Trying to change what you feel will not make you feel better…recognize, accept and move on.

2. Go for a long drive. Have no destination in mind and pay attention to your surroundings. Listen to music and get lost in the moment for a mind-clearing experience. For all those “This is Us” fans…“Roll all your windows down…Crank up the music…let someone else make your bed.”

3. “Unfollow” that person or persons that always annoy you on social media. You know who they are…the ones who whenever you see their name, you can’t help but read what they wrote and instantly get annoyed. Get rid of them now.

4. Pull out a pen and paper. Emptying your mind onto paper will make you feel instantly better. Even if you don’t say the words to anyone, getting them out is therapeutic.

5. Create a trigger. Chose a “ move” that will instantly recharge and energize you. It can be a clap, word, movement or phrase…whatever will personally motivate you to start functioning optimally. When you feel yourself start to fall, “make your move.”

5 Ways to Detox Your Body

1. Clean out your pantry. Throw out anything artificial, with preservatives, or with tons of sugar. Have a “snack” or “treat” you always over-indulge in? Trash it. Need more help with this? Schedule a nutrition consultation and learn what should and shouldn’t be in your kitchen!

2. Try a Cleanse. There are hundreds, probably even thousands, of cleanses floating around the internet…some science based and safe, others dangerous and down-right dumb. For a safe, effective and detoxifying cleanse, try Shaklee’s “Healthy Cleanse.” (more on page 6) This gentle cleanse is a 7-day program designed to support healthy digestion, jump start weight loss, increase focus and energy, and improve hunger management and sleep quality. The program combines a carefully selected combination of Shaklee supplements with a supporting nutrition plan. If you're ready for a detox or reset, ask us for more info.

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3. Stay hydrated. Drinking water (plain, hot, cold, infused with fruit, etc.) is essential to your overall health because it acts as a transportation system, circulating nutrients throughout your body and moving out waste products. Your intestines are like the pipes in your house; if you fill them without running water through them, they will clog.

4. Practice proper breathing. When you feel your shoulders creeping up or your neck tensing, take 5 deep, cleansing breaths. Close your eyes and breathe in through your nose for a count of 4 seconds, hold it in for 4 seconds, and then slowly exhale through your mouth for 6 seconds. When you inhale let your belly extend out instead of pulling it in like we normally do, and on your exhale, let your belly return back to normal.

5. Open your mouth slightly. Opening your mouth releases the pressure and tension in your jaw, giving you tremendous relief to the pressure held in your head and neck, while allowing a natural flow of energy back into the body. This will also help release unnecessary thoughts.

5 Ways to Detox Your Home

1. Clean it up. April is synonymous with Spring Cleaning, but make sure the cleaning products you are using are safe and natural. You don’t want to “detox” and clean your home with toxic and harmful products…kind of counterproductive, right? If you don’t already use Shaklee’s Basic H in your home I highly suggest you try it. For pennies a bottle, you can deep clean your home with an all-organic, natural and powerful product. Say goodbye to the hundreds of toxic chemicals you have hiding in your home and the headaches, watery eyes, asthma associated with them and welcome one of Earth Day’s official products: Basic H into your home with open arms.

2. Un-crowd your home. If your thoughts are overcrowded your home definitely is – remove the things that are unloved, unwanted, don’t fit, expired, broken or unused. Subconsciously you have emotions connected to everything in your home; getting rid of the “things” will help get rid of some of the clutter in your mind.

3. Rearrange your furniture. Once you’ve gotten rid of things, rearrange what you have. When your surroundings remain the same for a period of time so do your thoughts and how you process your surroundings - change them, change how you think, change what you feel.

4. Add in some color. Whether it’s your walls or decoration, there are certain colors that trigger relaxation. Blue soothes, calming your mind and reducing tension. Violet can bring inner peace and balance to your soul. Light pink triggers calmness and peace. Green symbolizes nature and is naturally soothing, calming and relaxing. Adding these colors into your home can help bring peace into your life.

5. Keep the air clean. Whenever possible, crack your windows and open the doors to ventilate your home. Use green plants as natural air detoxifiers and fresh flowers or bowls of herbs to add natural and pleasant fragrances. Make sure to clean your air ducts and vents with non-toxic cleaners such as Basic H and invest in some air purifiers. You can rest assured that the deep, cleansing breathes you’re taking are clean, pure breaths.

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