• TIP 1

    3 Reasons to Avoid Alcohol Intoxication

    Decreases the ability to sustain high intensity workouts by inhibiting enzymes involved in energy production

    Disrupts deep sleep patterns for 3-4 days

    Decreases T as research has shown a binge sessions Lowers T for up to 3 days

  • TIP 2

    Ice post workout?

    Absolutely not! Inflammatory markers should not be depressed after training, as they are the messengers that trigger super compensation mechanisms that elicit the biological adaptations to increase size and strength

  • TIP 3

    Are you B6 deficient?

    If you cannot remember your dreams its usually indicative of vitamin b6 deficiency.

  • TIP 4

    Why you should avoid Lectins

    Lectins are naturally occurring pesticides that disrupt our body’s ability to breakdown and metabolize glucose. They also elevate environmental estrogens which increase disease risk. Limit lectin intake to the best of your ability!

    Sources of lectins: legumes, soy, wheat, green peas, corn, regular potatoes, barley, amaranth, HFCS, millet, oats, rye, and spelt.

  • TIP 5

    Proper spine alignment

    Your efforts in the gym can be wasted if the neural conduction to the muscles is sub-par.

    If you’re stuck in a plateau, an impingement of cervical nerves from the vertebrae C5 and C6 may be impairing neural drive to specific muscles. Hiring a skilled manual therapist on an ongoing basis will do you wonders with achieving your goals.

  • TIP 6

    Why choose pink Himalayan salt?

    Himalayan pink salt it contains over 80 minerals and trace elements essential for optimal health! Here are 10 reasons why you should choose Himalayan pink salt over regular table salt:

    Improves PH balance
    Maintains intracellular water levels
    Improves nervous system functions
    Promotes nutrient absorption
    Improves muscle function and strength
    Reduces the incidence of cramps
    Provide an anti-histamine effect
    Minimizes fluid retention
    Decreases the chance of osteoporosis
    Lowers the risk of kidney and heart problems

  • TIP 7

    Partial Reps

    Not sure you’re going to make that last rep? Add a series of six partial reps at the end of a set, and then hold the last rep for six seconds at the hardest point you can handle.

    This raises lactic acid and lowers pH which raises growth hormone. It also gives IGF-1 time to bind in the muscle cell, thus making your set more anabolic.

    Example: Do 10 reps of incline biceps curl, then do 6 more partial reps as high as possible and hold the last rep for 6 seconds.

  • TIP 8

    Watch your mouth

    What you eat and what you say are the top 2 things for successful weight loss.

    What you say is a stressor to yourself and those around you.

  • TIP 9

    Fructose facts

    Too much Fructose lowers metabolism, thyroid, and increases insulin. Stay clear of high fructose corn syrup, which is contained in many processed foods.

    Also, be mindful of too much fruit consumption and aim for consumption of lower glycemic fruits. As a rule of thumb, thin skin fruits contain a lower glycemic index, with the exception of grapes.

  • TIP 10

    Mind your mood

    Mood may be your best indicator of when you should train or when you should back off.

    If you come into the gym and feel less than “in between,” it’s time to back off. Get a stretch, take a nap or sauna, but don’t push through your workout that day.

  • TIP 11

    How to sustain weight loss

    People gain weight back because they did not change bad habits into good.

    Sustainable weight loss happens the quickest and the safest through weight training and nutrition, not aerobics.

  • TIP 12

    Foods that lower the glycemic index of your meal

    Foods shown to lower glycemic index of your meal, which can improve your blood sugar management when indulging in higher glycemic carbohydrates:

    Chutney
    Dills and sweet pickles
    Green Olives
    Horseradish
    Lemon or lime juice
    Marinated vegetables (i.e. artichokes)
    Pickled beets
    Pickled garlic
    Pickled peppers
    Sauerkraut
    Tangy salsas
    Vinegar
    Vinegar and oil salad dressings

  • TIP 13

    Workout improvement

    Every time you come to the gym you should make some improvement over your last workout.

    When increasing the amount of weight lifted, you need to think in terms of percentages.

    You may not be able to lift 30 lbs for 12 reps when you did 25 lbs last week, but chances are you could lift 25.25 lbs.

    You can also use the Plate Mates (weight magnets) which allow you to make small weight increases of 1.25 and 2.5 lbs.

  • TIP 14

    Stress management

    The more stressed we are the higher disease risk. So what do we do? First and foremost, we have to figure out where the majority of stress is coming from and then take part in major lifestyle modifications.

    • Stretching, yoga, and meditation work extremely well in lowering stress.
    • Journaling has shown to dramatically lower stress levels as well as counseling.
    • Just taking a walk and clearing your head is another great option.
    • Diet and sleep are the big culprits for high stress and belly fat.

    Once you know the category of stress you feel, such as feeling stressed and wired, mentally fatigued, physically fatigued, depleted, you can then pinpoint which natural nutrient you should take for support.

  • TIP 15

    Food variety

    Eating the same foods all the time, even if they are healthy, does not create optimal health. Instead, it creates an imbalance of vitamins and nutrients.

    Be sure you rotate your proteins, vegetables, fruits and healthy fats to ensure your body is getting what it needs and reduces the risk of developing food sensitivities!

  • TIP 16

    Its all in your mind

    Your mental state can make a big difference when you get to the gym. If you want an awesome workout get yourself in the right mood with music or videos.

    YouTube is a fantastic place to look. It might be a favorite Olympic moment or a great scene from a movie. Set a few minutes aside before your workout to psych yourself up.

  • TIP 17

    Maximizing productivity

    The most your brain can handle for full productivity is 4 hours per day.

    Research has shown that taking 15 minute breaks to take a walk, between sessions, helps increase productivity.

  • TIP 18

    Magnesium supplements

    Support high blood pressure by using magnesium.

    Magnesium is responsible for over 300 chemical reactions in the body! Need proof? Go to pub med and search keywords “magnesium” & “blood pressure”.

    Just be sure to avoid magnesium oxide, this is the cheapest form of magnesium and usually acts as nothing more than a laxative.

  • TIP 19

    Measuring daily caloric consumption

    If you like to measure daily caloric consumption a good starting point for women is 1200 calories per day. 2400 calories per day for men.

    Please know that we eat 30% fewer calories today, but people are 30% larger. It’s much more about macronutrient timing and how nutrients affects hormones, not caloric consumption.

  • TIP 20

    Drop sets

    Perform 25 reps through the drop set method at the end of a workout to accelerate muscle gains. An example of a drop set method:

    Example: Triceps press down 10/10/10. Complete 10 reps – drop the weight, complete 10 more reps – drop the weight, complete the last 10 reps before taking your rest.

  • TIP 21

    Managing depression

    “Depression” is just a label we give to that collection of symptoms.

    The body is not prozac deficient, rather depression stems from comparing a fantasy with the current situation. My life would be better if… The only way to get through this is to focus on gratitude.

    Searching for that which is unattainable is the ultimate source of human suffering.

  • TIP 22

    Reducing breast cancer risk

    There are 6 identifying breast cancer genes.

    By taking 5 times the RDA of B vitamins found in a standard multivitamin, a woman can potentially reduce her risk of getting breast cancer by up to 80%.

  • TIP 23

    Chew your food!

    Did you know that chewing your food is the start of the digestive process?

    If you do not chew your food well enough your digestive enzymes will not fully activate. Salivary amylase breaks down 5% glucose while chewing.

    In particular, make sure you fully chew your eggs before swallowing.

  • TIP 24

    Combat running plateaus

    For all you runners out there…

    Do your distance run every 7-10 days and use your time as a benchmark. When your time doesn’t improve, spend 2 weeks doing 200-800m repeats at the track, 2 times a week.

    A workout might look like 4-6 sprints of 200m with 3-4 minute rest intervals and 2 sprints of 800m with 3-4 minutes of rest.

    When you go back to your distance run you should find your time has improved. Repeat the sprints when your times plateau again.

  • TIP 25

    Be picky!

    Choose your surroundings wisely. You are the average of the five people you spend the most time with.

    They affect how you feel, how you think, and what you do.

  • TIP 26

    Menopause and low progesterone levels

    Say you are a woman who just started menopause and your doctor has informed you of an estrogen dominance due to a low progesterone level. Is there anything you can do to raise your progesterone naturally? Yes!

    As far as nutrients to assist with raising progesterone, this is what the research has found:

    Support the adrenals with stress lowering products
    450 mg per day of magnesium
    L-Arginine 3-6g/day
    Vitamin E 100-130mg per day
    Vitamin C 250mg-500mg per day
    Vitamin B6 10mg per day
    Zinc 15mg-25mg

  • TIP 27

    Lower glycemic index

    When indulging in carbohydrates, use lemon or lime juice on the meal to lower glycemic index and effect on blood sugar.

  • TIP 28

    Chin-up progression

    Working on chin-ups? Here is a quick tip: You must complete at least 30 chin-ups in one workout to improve your pull up strength.

    Keep track of how many sets it takes you to get there and beat it the next week.

    When you can get 30 reps in 3 sets or less, you can start some more advanced chin up routines.

  • TIP 29

    Avoid burnout!

    Find something that you enjoy doing for 30 minutes a day.

    Too much of one thing will always lead to burn out.

    Balance is a necessary part of a healthy lifestyle!

  • TIP 30

    How much glutamine is enough?

    Our new protein shakes from ATP uses glutamic acid. The body will transform glutamic acid into glutamine if needed. The equilibrium of these two is monitored by the acid-base balance of the body.

    For example, when the immune system is triggered by an infection, allergy or intolerance, the level of glutamine will rapidly drop in the blood stream. The body can “decide” to use glutamic acid to protect the glutamine reserves.

    Of course, consuming a protein with glutamic acid does not have the same effect as taking pure glutamine.

  • TIP 31

    Morning boost

    Try collagen and ghee in your coffee or morning tea.

    Collagen is good for your skin and promotes gut healing, while ghee is a healthy fat that helps regulate blood sugar levels and keeps you satiated.

  • TIP 32

    Glucose and Type 2 diabetes

    Every glucose rise of 1 point above 84, was correlated with a 6% increase risk of developing type 2 diabetes.

    WHAT DOES THIS MEAN?

    Insulin resistance, which leads to type 2 diabetes, is developing at least a decade before detection by traditional lab markers.

    “Nichols GA, Hiller TA, Brown JB. Normal Fasting Plasma Glucose and Risk of Type 2 Diabetes Diagnosis. Am J Med. 2008;121(6). 519-524. “

  • TIP 33

    Calves training

    When training the calves, flex the anterior tibialis at the bottom and squeeze the gluteal muscles together.

    This will activate more motor units for the next concentric rep.

  • TIP 34

    The benefits of curcumin

    Curcumin has been shown to lower inflammation and CRP blood levels, raise HDL and lower blood pressure and triglycerides.

    A quality curcumin product contains black pepper and/or phosphocholine to increase bioavailability and absorption.

    80-500mg per day works best.

  • TIP 35

    Sleep is not a luxury

    Sleep is not a luxury. It is a necessity and should be your top priority for long term quality of life.

  • TIP 36

    Pumpkin Chilli Recipe

    INGREDIENTS:

    • 2 lbs ground meat of choice

    • 1 large yellow onion, diced

    • 3 cloves garlic, minced

    • ½ sugar pumpkin, diced or 14 oz can of pumpkin puree ( not pumpkin pie)

    • 1 (28 oz) can diced, fire roasted tomatoes

    • 1 (15 oz) can tomato sauce

    • 1 (7 oz) can roasted green chilies

    • 1 cup chicken or beef stock

    • salt and pepper

    • 2 tbsp chili powder

    • 2 tbsp cumin

    • 1 tsp paprika

    • 2 tsp salt

    • 2 tsp coriander

    • 2 tsp cinnamon

    • 2 tsp cocoa powder

    • 1 tsp garlic powder

    • ½ tsp cayenne

    INSTRUCTIONS:

    Cook meat in a large soup pot.  Remove and set aside. Saute onion and garlic in the same pot until tender.  Add meat back to the pot with the spice mixture and remaining ingredients. Allow to cook until pumpkin (if using fresh) is tender.  I like to let the chili simmer for at least 1 hour. You could also combine all ingredients in a crockpot and cook on low 6-8 hours

  • TIP 37

    Tim is a commodity

    Time is a commodity we need to use carefully. Much like a natural resource once it’s gone we can’t get it back. As a society we are overscheduled, overworked, and overcommitted. That leaves us with the feeling that we have very little time to spend on sleep, nutrition, and exercise. How are you using your time? Are you investing this precious commodity wisely or spending it frivolously? Consider different ways you can free up the time you use on things that exhaust this resource, so you can invest that time on things that will improve your quality of life like: sleep, nutrition and exerice.

    Outsourcing household tasks is one place you can start adding time to your day. Consider highering a lawn/snow removal service, a cleaning person for weekly cleaning, Shipt or Meijer Curbside for your groceries, Kettlebell Kitchen for ready made meals or Green Chef for pre-prepped meals you cook yourself, and an online bill pay service or an accountant to manage your monthly bills.

3 reasons to avoid alcohol intoxication:

  • Decreases the ability to sustain high intensity workouts by inhibiting enzymes involved in energy production
  • Disrupts deep sleep patterns for 3-4 days
  • Decreases T as research has shown a binge sessions Lowers T for up to 3 days

Should you ice post workout?

Absolutely not! Inflammatory markers should not be depressed after training, as they are the messengers that trigger super compensation mechanisms that elicit the biological adaptations to increase size and strength.

Are you vitamin B6 deficient?

If you cannot remember your dreams its usually indicative of vitamin b6 deficiency.

Why you should avoid Lectins

Lectins are naturally occurring pesticides that disrupt our body’s ability to breakdown and metabolize glucose. They also elevate environmental estrogens which increase disease risk. So, limit lectin intake to the best of your ability!

Sources of Lectins: legumes, soy, wheat, green peas, corn, regular potatoes, barley, amaranth, HFCS, millet, oats, rye, and spelt.

Proper spine alignment

Your efforts in the gym can be wasted if the neural conduction to the muscles is sub-par.

If you’re stuck in a plateau, an impingement of cervical nerves from the vertebrae C5 and C6 may be impairing neural drive to specific muscles. Hiring a skilled manual therapist on an ongoing basis will do you wonders with achieving your goals.

Why choose pink Himalayan salt?

It contains over 80 minerals and trace elements essential for optimal health! Here are 10 reasons why you should choose Himalayan pink salt over regular table salt:

Improves PH balance
Maintains intracellular water levels
Improves nervous system functions
Promotes nutrient absorption
Improves muscle function and strength
Reduces the incidence of cramps
Provide an anti-histamine effect
Minimizes fluid retention
Decreases the chance of osteoporosis
Lowers the risk of kidney and heart problems

Partial Reps

Not sure you’re going to make that last rep? Add a series of six partial reps at the end of a set, and then hold the last rep for six seconds at the hardest point you can handle.

This raises lactic acid and lowers pH which raises growth hormone. It also gives IGF-1 time to bind in the muscle cell, thus making your set more anabolic.

Example: Do 10 reps of incline biceps curl, then do 6 more partial reps as high as possible and hold the last rep for 6 seconds.

Watch your mouth

What you eat and what you say are the top 2 things for successful weight loss.

What you say is a stressor to yourself and those around you.

Fructose facts

Too much Fructose lowers metabolism, thyroid, and increases insulin. Stay clear of high fructose corn syrup, which is contained in many processed foods.

Also, be mindful of too much fruit consumption and aim for consumption of lower glycemic fruits. As a rule of thumb, thin skin fruits contain a lower glycemic index, with the exception of grapes.

Mind your mood

Mood may be your best indicator of when you should train or when you should back off.

If you come into the gym and feel less than “in between,” it’s time to back off. Get a stretch, take a nap or sauna, but don’t push through your workout that day.

How to sustain weight loss

People gain weight back because they did not change bad habits into good.

Sustainable weight loss happens the quickest and the safest through weight training and nutrition, not aerobics.

Foods that lower the glycemic index of your meal

Foods shown to lower glycemic index of your meal, which can improve your blood sugar management when indulging in higher glycemic carbohydrates:

Chutney
Dills and sweet pickles
Green Olives
Horseradish
Lemon or lime juice
Marinated vegetables (i.e. artichokes)
Pickled beets
Pickled garlic
Pickled peppers
Sauerkraut
Tangy salsas
Vinegar
Vinegar and oil salad dressings

Workout Improvement

Every time you come to the gym you should make some improvement over your last workout.

When increasing the amount of weight lifted, you need to think in terms of percentages.

You may not be able to lift 30 lbs for 12 reps when you did 25 lbs last week, but chances are you could lift 25.25 lbs.

You can also use the Plate Mates (weight magnets) which allow you to make small weight increases of 1.25 and 2.5 lbs.

Stress management

The more stressed we are the higher disease risk. So what do we do? First and foremost, we have to figure out where the majority of stress is coming from and then take part in major lifestyle modifications.

  • Stretching, yoga, and meditation work extremely well in lowering stress.
  • Journaling has shown to dramatically lower stress levels as well as counseling.
  • Just taking a walk and clearing your head is another great option.
    Diet and sleep are the big culprits for high stress and belly fat.

Once you know the category of stress you feel, such as feeling stressed and wired, mentally fatigued, physically fatigued, depleted, you can then pinpoint which natural nutrient you should take for support.

Food Variety

Eating the same foods all the time, even if they are healthy, does not create optimal health. Instead, it creates an imbalance of vitamins and nutrients.

Be sure you rotate your proteins, vegetables, fruits and healthy fats to ensure your body is getting what it needs and reduces the risk of developing food sensitivities!

Getting yourself in the right state of mind before you train

Your mental state can make a big difference when you get to the gym. If you want an awesome workout get yourself in the right mood with music or videos.

YouTube is a fantastic place to look. It might be a favorite Olympic moment or a great scene from a movie. Set a few minutes aside before your workout to psych yourself up.

Maximizing productivity

The most your brain can handle for full productivity is 4 hours per day.

Research has shown that taking 15 minute breaks to take a walk, between sessions, helps increase productivity.

Magnesium Supplements

Support high blood pressure by using magnesium.

Magnesium is responsible for over 300 chemical reactions in the body! Need proof? Go to pub med and search keywords “magnesium” & “blood pressure”.

Just be sure to avoid magnesium oxide, this is the cheapest form of magnesium and usually acts as nothing more than a laxative.

Measuring daily caloric consumption

If you like to measure daily caloric consumption a good starting point for women is 1200 calories per day. 2400 calories per day for men.

Please know that we eat 30% fewer calories today, but people are 30% larger. It’s much more about macronutrient timing and how nutrients affects hormones, not caloric consumption.

Drop Sets

Perform 25 reps through the drop set method at the end of a workout to accelerate muscle gains. An example of a drop set method:

Ex. Triceps press down 10/10/10. Complete 10 reps – drop the weight, complete 10 more reps – drop the weight, complete the last 10 reps before taking your rest.

Managing depression

“Depression” is just a label we give to that collection of symptoms.

The body is not prozac deficient, rather depression stems from comparing a fantasy with the current situation. My life would be better if… The only way to get through this is to focus on gratitude.

Searching for that which is unattainable is the ultimate source of human suffering.

Reducing breast cancer risk

There are 6 identifying breast cancer genes.

By taking 5 times the RDA of B vitamins found in a standard multivitamin, a woman can potentially reduce her risk of getting breast cancer by up to 80%.

Chew your food!

Did you know that chewing your food is the start of the digestive process?

If you do not chew your food well enough your digestive enzymes will not fully activate. Salivary amylase breaks down 5% glucose while chewing.

In particular, make sure you fully chew your eggs before swallowing.

Combat running plateaus

For all you runners out there…

Do your distance run every 7-10 days and use your time as a benchmark. When your time doesn’t improve, spend 2 weeks doing 200-800m repeats at the track, 2 times a week.

A workout might look like 4-6 sprints of 200m with 3-4 minute rest intervals and 2 sprints of 800m with 3-4 minutes of rest.

When you go back to your distance run you should find your time has improved. Repeat the sprints when your times plateau again.

Be picky!

Choose your surroundings wisely. You are the average of the five people you spend the most time with.

They affect how you feel, how you think, and what you do.

Menopause and low progesterone levels

Say you are a woman who just started menopause and your doctor has informed you of an estrogen dominance due to a low progesterone level. Is there anything you can do to raise your progesterone naturally? Yes!

As far as nutrients to assist with raising progesterone, this is what the research has found:

Support the adrenals with stress lowering products
450 mg per day of magnesium
L-Arginine 3-6g/day
Vitamin E 100-130mg per day
Vitamin C 250mg-500mg per day
Vitamin B6 10mg per day
Zinc 15mg-25mg

Lower glycemic index

When indulging in carbohydrates, use lemon or lime juice on the meal to lower glycemic index and effect on blood sugar.

Chin-up progression

Working on chin-ups? Here is a quick tip: You must complete at least 30 chin-ups in one workout to improve your pull up strength.

Keep track of how many sets it takes you to get there and beat it the next week.

When you can get 30 reps in 3 sets or less, you can start some more advanced chin up routines.

Avoid burnout!

Find something that you enjoy doing for 30 minutes a day.

Too much of one thing will always lead to burn out.

Balance is a necessary part of a healthy lifestyle!

How much glutamine is enough?

Our new protein shakes from ATP uses glutamic acid. The body will transform glutamic acid into glutamine if needed. The equilibrium of these two is monitored by the acid-base balance of the body.

For example, when the immune system is triggered by an infection, allergy or intolerance, the level of glutamine will rapidly drop in the blood stream. The body can “decide” to use glutamic acid to protect the glutamine reserves.

Of course, consuming a protein with glutamic acid does not have the same effect as taking pure glutamine.

Morning boost

Try collagen and ghee in your coffee or morning tea.

Collagen is good for your skin and promotes gut healing, while ghee is a healthy fat that helps regulate blood sugar levels and keeps you satiated.

Glucose and Type 2 diabetes

Every glucose rise of 1 point above 84, was correlated with a 6% increase risk of developing type 2 diabetes.

WHAT DOES THIS MEAN?

Insulin resistance, which leads to type 2 diabetes, is developing at least a decade before detection by traditional lab markers.

“Nichols GA, Hiller TA, Brown JB. Normal Fasting Plasma Glucose and Risk of Type 2 Diabetes Diagnosis. Am J Med. 2008;121(6). 519-524. “

Calves Training

When training the calves, flex the anterior tibialis at the bottom and squeeze the gluteal muscles together.

This will activate more motor units for the next concentric rep.

The benefits of curcumin

Curcumin has been shown to lower inflammation and CRP blood levels, raise HDL and lower blood pressure and triglycerides.

A quality curcumin product contains black pepper and/or phosphocholine to increase bioavailability and absorption.

80-500mg per day works best.