Advantage Fitness

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Why should we stop eating atleast 3 hours before bed?
This timing aligns with the onset of natural melatonin production, which can inhibit insulin release from the pancreas.

Eleveated blood sugar levels are potentially due to eating to close to bed time which prevents insulin from effectively regulating blood glucose levels during sleep.

Genetic research supports the idea that sensitivity to melatonin affects diabetes risk. Specifically, individuals with a genetic variation in the melatonin receptor gene, which enhances melatonin’s effect on the pancreas, face a higher risk of developing type 2 diabetes than those without this variation.

pubmed.ncbi.nlm.nih.gov/19377888/

How many people stop eating 3-4 hours before bed ?

Happy Easter 🐰💪💪

Get into the habit of eating blueberries! And make sure their frozen!

Blueberries are a superfood with many health benefits, but getting frozen blueberries maximizes the positives about this food and of course you can by them in bulk and save money! I buy mine at local wholesale store , getting 5kg at a time😂

Some of the benefits of frozen blueberries are higher levels of:
Vit C - frozen blueberries have more vitamin C than unfrozen ones. Vit C starts to decrease after they are picked, after a couple days in the fridge they have lost >67% of the original vit c , freezing them after picked stops this degenerating process
Anthocyanin - They are a very powerful class of antioxidant and the nutrient for which blueberries are probably best known. They have also been extensively studied with regard to their health benefits. Similar to vit c the levels decrease after picked but in a larger scale
Polyphenols - powerful antioxidant

Blueberries are great for:
- improving memory / Motor function
- decrease chance of heart disease
- reduce risk of Alzheimer’s & dementia - reduce risk of colon cancer
- protection from heavy metal toxin
- regulates blood sugar levels better - protection of the nervous system

How much Magnesium are you getting ?

Magesium is a very important chemical. It’s is very important you get the right amount. Especially if your active.
1 gram of magnesium a day is a good amount. This should be a mixture of citrate or lactate or glycinate for example and L theonate to cross the bloood brain barrier ( nootropic).

Spread these out through out the day.

Benifits are :

- boost exercise performance
- important bio chemical reactions eg protein formations
- combats depression
- support healthy blood sugar levels
- promote heart health
- Boasts anti-inflammatory benefits
- help prevent migraine attacks
- improve PMS symptoms
- promote bone health
- support better sleep
- help reduce anxiety symptoms
- Safe and widely available

❤️❤️💪💪🙌🙌🙌

How much protein are you getting ?

If you are doing resistance training regularly you need 1.6 - 1.8 grams of protein per kg of body weight.
If you dont train regularly you should stil be trying to get 1-1.2 grams per per grams of body weight per day to sustain muscle and function.

Shoulders & Traps day ! 💪💪💪💪

Send a message to learn more

One of my older (70’s) clients doing some agility , mobility, balance ladder work.

This is great for agiibg people, as its not only great for your fitness, but also keeps your mind sharp having to concentrate on the various patterns of stepping.

My client who suffers from arthritis says since he has started training with me he has more endurence and less pain, is able to be more physically active in life. It’s great to see theses positive changes in people. 🙌🙌💪💪

Changes don’t happen over night but they do happen. Consistency and persistence is what will yield the best results ❤️

Emerging evidence in preclinical data suggest that our T cells may prefer ketones. Ketones are produced by fasting, doing strenuous exercise in low carb diet, or following keto diet.
The data showed t-cells fueled by ketones were better at fighting infections.

https://www.cell.com/immunity/fulltext/S1074-7613(23)00314-X

In realation to the aspartame post. Peter Attia , highly respected and renound MD shares his thoughts why not to panic.

Silencing the alarm on aspartame and cancer Last month, the International Agency for Research on Cancer designated the low-calorie sweetener aspartame as “possibly carcinogenic,” quickly leading to concern, confusion, and criticism.

I’m always telling my clients about one of the most important and underrated and unknown supplements ….Omega 3 - EPA and DHA.

Along with the many know benifits with your heart and brain health, new benifits are showing up if taken in high doses.

To get the many benefits though one has to consume a minimum of 2.1 grams of each of these. Over for grams of omega 3.

Lastest studies show the fish oil is actually anti catabolic and most likely anabolic! It’s promotes muscle mass!

• In one study, young women taking 5 grams of omega-3s per day cut their muscle loss almost in half and increased muscle protein synthesis after two weeks of leg immobilization.
• In another study, older adults consuming 3.36 grams of omega-3s daily for two months had an increase in muscle protein synthesis in the presence of amino acids and insulin.
• another study found that healthy older adults taking 4 grams of omega-3s daily for half a year increased various measures of muscle size and strength.
• yet another study, older adults who consumed 4 grams of krill oil daily for six months improved knee strength, grip strength, thigh muscle thickness, and measures of muscle nerve response.

Surprise surprise diet drink consumers - Artificial sweeteners such as aspartame have been found as possibly carcinogenic to humans o according to a large French study.
Another popular sweetener Splenda causes DNA damage to gut.
Stick to water my friends ! 🚰

Hey Team

Want to increase you power or strength but lessen the strain on lower back ?

Try adding a band to your deadlift bar this had some great benifits:

💪helps improve lock out strength
💪 improves overalll form
💪increases lat engagement
💪improved acceleration through whole lift
💪maximizes grip strength
💪 variety which increases muscle adaptation

Give it a go ! 🙌🙌🙌🙌

Just finished a 4 day fast! Longest one to date! Gotta love that first meal🙌🙌
Scroll down to my other ‘ fasting’post for benifits 🤓

When you eat red meat your gut bacteria converts choline into TMA, which then converts to TMOA, a chemical which may cause cardiovascular disease. Bernerine, a natural molecule which lowers blood sugar ( like metformin ) also inhibits productions of TMOA. 🙌🙌

This is not a anti - red meat post , red meat is fine if not healthy in moderation as long as consumed with plenty of vegetables. You dietary enemies are :
- Processed foods
- Sugar
- Seed oils

Happy hump day 😊

Don’t make excuses not to train, create excitement to train !

Yet another study shows resistance training does not only benifit your body but also can reshape our brains.

Myokines which are generated by muscle contractions process properties that benifit your brain.

Long term resistance training can enhance executive function while also reducing white matter atrophy and white matter lesion volumes.

Yet another reason to get off your ass! 🤓

Working on some speed and agility and coordination !

My climent from HCN ( High Complex Needs ) which caters for adolescents who deal with any kind of mental health disabilities. My client here has autism and he doesn’t feel comfortable at gyms. Advantage fitness is mobile so we go to clients place so they can work out safely in a comfortable enviroment.

I’m am extremely proud of this young fella he has shown great progress in strength , endurance, coordination and agility aswell as over all confidence. 🙌🙌💪

Hey everyone!

I wanted to take a moment to talk about something that's been on my mind lately - being overweight and training.

First and foremost, I want to say that no matter what your size or shape, you are capable of achieving great things with your body. Don't let anyone tell you that you can't do something because of your weight.

That being said, I also want to acknowledge that starting a fitness journey when you're overweight can be intimidating. It can feel like an uphill battle, and it's easy to get discouraged. But I'm here to tell you that it's worth it.

Training and exercise can have incredible benefits for your physical and mental health. It can help you feel stronger, more confident, and more energized. And the best part? You can start at any level, and work your way up.

So if you're feeling hesitant about starting a fitness journey because of your weight, I want to encourage you to give it a try. Here at advantage we will give you the tools, support and programs for you to achieve your goals. And remember, progress is progress - no matter how small.

Let's celebrate our bodies, and all they're capable of. Together, we can crush! 💪💪

"Good health is not just about the absence of illness, it's about feeling energized, happy, and fulfilled. Take care of your body, mind, and soul, and you will see the world in a different light. Remember, no matter how busy life gets, always make time for yourself and prioritize your well-being. So, let's start today by taking small steps towards a healthier lifestyle. Here at Advantage we guide you through the steps and the process, which you will see yourself transform into the best version of yourself. Let's do this, guys! 💪🏼🌟 "