Integrative Strength & Conditioning Inc.

07/15/2013

After multiple studies showed saffron was effective in helping patients cope with anxiety and depression, which can lead to emotional eating, a team of French scientists decided to see whether it could help cut food cravings. They conducted a placebo-controlled, randomized clinical trial where 60 women who were mildly overweight were given a daily dose of either a proprietary extract of saffron stigma or a placebo for eight weeks. The women could eat whatever they wanted during the study.

The results, I think, will be very encouraging for you. The women on the daily saffron regimen lost significantly more weight than women taking placebo alone. Even better, women who had problems with over-snacking were able to reduce their snacking events by more than 50%.

Losing weight can be difficult and you are right that it takes a good deal of willpower. But let’s hope that saffron gives you the additional boost you need to achieve your goals.

05/06/2013

Metabolism

It may not seem like the metabolic process of different amino acids matters as long as the end point is muscle tissue. The truth is that the manner in which amino acids are metabolized plays a large role in their functions within the body. The metabolism of BCAAs is different that the metabolic processes of other amino acids. What truly makes the BCAAs special is how they are metabolized. While most amino acids are metabolized in the liver BCAAs are metabolized primarily by muscle. Despite their structural similarities the three branched chain amino acids have different metabolic routes. The breakdown of leucine is accomplished solely through fat pathways. Valine is broken down solely through carbohydrate pathways, and isoleucine through both. The different metabolic pathways of these three amino acids lead to varying requirements for each.

BCAAs, unlike most other amino acids, are metabolized in within muscle tissue, allowing them to be oxidized (used as energy) by muscle cells to produce cellular energy in the form of ATP. ATP is the primary source of energy that fuels muscle contraction and allows you to lift weights.

The fact that leucine, isoleucine, and valine are metabolized within muscle tissue allows them to be a quick energy source when the body needs it. There is a significant increase in BCAA metabolism during prolonged exercise simply because the body requires more energy during periods of stress such as training. This makes BCAAs incredibly effective when taken around workout time.

The unique metabolic processes, requirements, and versatility of BCAAs allow them to impact nearly every aspect of training.

04/15/2013

From Vikki Espinosa

Hello Parents:

I've noticed a lot more knee and knee related injuries in the club over the past year. As some of you know, Julia was out for 6 weeks due to a groin pull. After going to the doctor and Physical Therapist, it was determined it was caused by knee instability. She's rehabbed and is doing much better after seeing Sam Holzman at Integrative Strength and Conditioning. A few of the other fencers also go see Sam. Sam is now offering a Clinic - once a month - to teach the kids how to protect their knees. Julia has 'homework' from Sam she does every night.

Here's the information. (It's right around the corner from NW Fencing Center.)

Fencers Anonymous

Goals for our Fencers:
Educate athletes on biomechanics
Injury prevention –focus on knees
Improve performance

April 27th, May 25th, June 22nd
Time: 1-2:30 pm (limited to first 20)
Price: $30/clinic

Sam Holzman BS, NPTI, NASM, MELT

Registration: contact me on Facebook or at integrativesc21@gmail.com

Location: 9610 SW Sunshine Ct.
Suite 300, Beaverton, OR 97005

04/12/2013

http://www.marksdailyapple.com/10-full-body-workouts-you-can-do-in-10-minutes-flat/ -35521

here are just a few ideas, but when in doubt move & with a nice quick tempo (stay under control).

It’d be nice if regular activity was woven into our daily lives so that we could stay lean, strong, and fit without really thinking about it, but that’s not the world most of us live in. We have to set aside time to move our bodies. But, as I always say, this doesn’t mean we [...]

04/08/2013

Integrative (def): combining and coordinating diverse elements into a whole.

Strength can be defined as the application of high force against a heavy resistance whereas...

Conditioning is the repeated application of force against a resistance.