Unit 9/3 Salisbury Road, Castle Hill NSW
Facebook
Instagram
02 8606 2423 or 0433 738 914
  • About RFT
    • Meet the Founders
  • Services
    • Personal Training
    • Semi-Private Personal Training
    • Yoga & Meditation
    • Nutrition & Weight loss
  • Testimonials
  • Blog
  • Contact
  • GET STARTED
  • Enquire Now

Why Magnesium?

January 11, 2018realadmin_adminNutrition

First and foremost what is this magnesium us coaches speak so much of here at real fitness?? Well magnesium is one of six essential macro-minerals that comprise 99% of the body’s mineral content; it is already naturally produced within the body. However as humans we are all deficient in this important mineral we call magnesium which helps build bones, enables nerves to function, and is essential to the production of energy from our food.

Why do we recommend taking this supplement? Magnesium is actually needed for more than 300 biochemical reactions in the body. In other words in order for our body to function optimally we need sufficient levels of mag. It also supports our immune system, it keeps our heart beat steady as well as assists our bones to become stronger. Magnesium also regulates blood glucose levels and aids in the production of energy and protein. So it encourages the production of protein, which of course assists with healthy muscle repair and recovery.

Without magnesium we could not produce energy, our muscles would be in a permanent state of contraction. CONTRACTION!!! That is not a good state for our bodies to be in. However a lot of people will come to us with very tight muscles and tension build up. So not only will magnesium help with muscle recovery and repair but also it will assist with the release of tension through out the body. Think of it as yoga in tablet form.

Magnesium is a macro-mineral, which, unlike trace minerals, is needed by the body in large amounts. Just like macronutrients that we consume, macronutrients are the main caloric giving components of our foods. So here we have macronutrient which are the most needed mineral within the body along with calcium, iron and potassium. The average human body contains about 25 grams of magnesium, one of the six essential minerals that must be supplied in the diet. And if the diet does not supply us with enough magnesium than we will start to become depleted in this vital mineral.

What happens if we become depleted? Well let me tell you that magnesium has been shown to have therapeutic value in treating conditions such as headaches, chronic pain, asthma, and sleep disorders. It can keep these side effects at bay if we replenish ourselves on a regular basis. And in recent large-scale studies, magnesium has been linked to a reduced degree of conditions such as heart disease, hypertension and diabetes.

Low magnesium is known in research circles as the silent epidemic of our times.

 

Signs to know that you are deficient:

  1. Lethargy
  2. Weakness
  3. Muscle spasms
  4. Muscle cramps
  5. Impaired muscle coordination

 

So the next time your health coach asks if you are taking magnesium to help with recovery, remember it is for much more then the recovery process and it is already naturally present within the body we just want you to replenish your levels for optimal health. Because at the end of the day we are all after optimal health so we can live the best versions of ourselves as possible!

So how? What is the best form of magnesium and why?

Of course food sources have it, green leafy vegetables, seeds, almonds, cocoa, avocado, bananas have some of the highest amounts of magnesium. But the problem is how these vegetables and fruits, seeds are now all grown we are missing a high amount of minerals that once flooded our soils. Due to the high demand in food they now grow our vegetables and fruits in soils that are depleted from these extremely important minerals. On top of that we are being depleted daily from magnesium. So a supplement helps combat this problem. You can take magnesium through your skin (magnesium bath or even Epsom salts) The skin is your largest organ so a great way to absorb anything is through the skin or through a oral supplement. Ask a coach at Real Fitness Training which brand they recommend and why when you are in next. Remember how body is working on the inside will reflect on the outside.

Real Fitness Training is a boutique wellness studio located in the Hills District which includes the surrounding suburbs of Castle Hill, Baulkham Hills, Kellyville, Bella Vista, Castle Hill, Cherrybrook, Glenorie, West Pennant Hills, Glenwood and Rouse Hill. Our services include personal training, semi-private personal training, yoga, meditation and nutrition. Creating optimal lifestyles since 2013.

realadmin_admin
Previous post Karen’s Story Next post MONTE CARLOS

Categories

  • Education (128)
  • General (21)
  • Mindset (49)
  • Movement (21)
  • Nutrition (165)
  • Testimonial (39)

GET SOCIAL WITH US. @realfitnesspt

As you can tell the baby boss is pretty excited ab As you can tell the baby boss is pretty excited about the upcoming week at @realfitnesspt  after a lot of planning over the weekend to make sure it’s full of great training, a great experience and full of WOW moments 💪🏽 Get ready RFT community for another epic week ahead!😍
Tips and tricks for better sleep 😴 Getting a g Tips and tricks for better sleep 😴

Getting a good nights sleep is super important for a number of reasons such as; 

1. increased muscle recovery 💪🏽
3. increased energy 🏋️
5. reduced hunger 🍏
7. improved cognitive function 🧠
9. increase mood 😃
10. Decrease in inflammation 🙅‍♂️
11. Decrease in stress levels 😊

Now that we know why sleep is important what are some tips and tricks to better sleep? 

1. Reduction of screen time at least 30-60 minutes before going to bed. 👀
2. Avoiding caffeine late in the day. ☕️
3. Getting to bed and waking up at the same time each day. ⏰
4. Having your bedroom temperature nice and cool. 
5. Exercise regularly each day. 🏃
6. Avoid alcohol before bed. 🍷
7. Having a dark room with no external unnatural light entering. 🌚
8. Reducing the frequency and lengths of daytime naps. 😴

They are some quick and easy tips anyone can use to get a better nights sleep. 

Coach Kyle. 😁
These incredible humans in our 5:15pm Thursday SPT These incredible humans in our 5:15pm Thursday SPT getting stuck into their new training block! Working on getting nice depth in their squat whilst under load !
HOW TO EAT WITH AWARENESS 🤔 Being aware and mo HOW TO EAT WITH AWARENESS 🤔

Being aware and more present with our daily nutrition seems to be less and less common. What are some ways we can become more aware of what we eat?

1. Set an intention. How do you want to feel at the end of the day? Tired and lethargic? Or strong & healthy? If the answer is strong & healthy than packaged foods and sugar aren’t going to get you there.

2. Track your food. In order to become more aware we need to understand the calories that are coming in. By tracking your food you can understand what your food is made up of in terms of nutrient value.

3. Where your focus goes your energy will flow. Focus on consuming less processed more whole foods. Less alcohol more water. Increase your protein intake and your sugar consumption will naturally drop off. 

Combining these three things when deciding on meals for the day or week, writing a shopping list or when you are eating out with friends. These simple and very achievable guidelines will help you become more mindful and back on track after the festive season. 

Coach B x
HOW TO STOP OVERCOMPLICATING YOUR NUTRITION With HOW TO STOP OVERCOMPLICATING YOUR NUTRITION

With the weight loss industry promoting new diets almost weekly that will shed fat, increase muscle mass, put you into ketosis, detox your organs, improve your physical performance and leave you feeling energised... But only if you exclude certain macronutrients, food groups or just eat meat and animal products only...?
It can be easy to see why people feel confused and lost when it comes to figuring out what they should eat. Today I am going to break it down into the 3 most important takeaways that will get you started on a healthy, balanced path:

1. Calories in VS calories out will always be top priority 🍉: if you eat more calories than you burn, your weight will increase and the inverse is true. Your goals will discern how much or how little you should be eating but by complying with your calorie limit, you will achieve the result you are after
2. Protein Protein Protein 🥩: we talk about it all the time but it is seriously one of the most neglected macronutrients even though it provides the most benefit by far. Protein not only resynthesises muscle which promotes growth (therefore increasing our caloric demand meaning we can eat more) but it also increases satiety, meaning when you consume enough protein, you don’t feel as hungry for the snacks or sweets that will derail you long term 
3. 80:20 Rule🍔: this one is my personal favourite and where most people get stuck. If eating 1 burger on a Saturday night with some friends is what helps you stick to your nutrition plan for the rest of the week, eat the burger. When we don’t allow ourselves to indulge in the things we love every now and then, we inevitably experience burnout and give up entirely. Just remember 80% whole food: 20% soul food. 

Coach P
This morning was a tough AMRAP session but these l This morning was a tough AMRAP session but these legends smashed it! 👊🏼

We love our Sweaty Thursday mornings! 💦

Real Fitness Training.

Unit 9/3 Salisbury Rd
Castle Hill NSW 2154

02 8606 2423 or 0433 738 914
info@realfitnesspt.com.au

Get Social.

Email
Facebook
Instagram
#notyouraveragegym

Get In Touch.

© Real Fitness Training, 2017 | Privacy Policy