by Adin on March 24, 2011
Feeling Foggy in the Morning?
Get out of bed with increased energy the healthy way using Alpha-GPC and Coffee:
Coffee and foods high in sugar (like donuts and cereal) quickly produce and/or excite a neurotransmitter in the brain called acetylcholine (ACh) (1). Although sugar is also effective in helping you get up in the morning, it is not the healthiest option.
I recommend a protein rich breakfast with some low-glycemic foods like berries or vegetables. The downside to this breakfast is that it is less effective at helping you wake up mentally. As mentioned in Psychology Today, what might be helpful for your brain (glucose) might not be good for your body (1). What they mean by this is that the reason why many people consume a breakfast high in carbohydrates is due to the fact that it quickly and effectively produces acetylcholine in the brain. However, a high a carbohydrate breakfast typically causes weight gain. Coffee, as I have already mentioned can be an effective strategy for some, but there is something in addition to coffee that will give you an extra boost called Alpha-GPC.
Alpha-GPC
Alpha-GPC is a precursor to acetylcholine ACh which plays an important role in the enhancement of sensory perceptions when we wake up, and in sustaining attention. (2) Other benefits of Alpha-GPC include its use among Alzheimer’s disease and stroke patients. The most prominent clinical study to date on alpha-gpc was done in Italy and showed statistically significant improvements in both disease types (Alzheimer’s and stroke patients) (3)
Alpha-GPC and Dosage Tips:
Like coffee, you’ll have to experiment with the dosage of Alpha-GPC to determine what your brain needs for a desired effect. Typical starting dosage for Alpha-GPC is 300mg. I recommend starting with the lowest dosage on your day off to see how it affects you. You can gradually increase the dosage all the way up to 1200mg daily. The best time to take it is upon wakening and no later than 1-3pm.
A dosage of 600mg in the morning and 600mg at noon works very well for many people. I have found that some of my clients over 60 years of age do not respond well enough with less than 1200mg in a day. Alpha-GPC can be a great neutraceutical to take about 45 minutes before a workout due to its energetic effect. Side effects are rare in this nutrient, but nonetheless that’s why you’ll want to increase the dose slowly by 300mg per capsule.
Coffee
For those who can handle coffee, drink it. Everyone metabolizes caffeine at a different rate, so you’ll need to determine the right dosage for you. Some people who cannot handle coffee find that adding full fat cream does the trick by slowly releasing caffeine into the system.
When I first get up, I take Alpha-GPC and coffee and I notice that I feel more alert in about 45 minutes. There are some days I need this boost and some days I don’t. Since I have been taking Alpha-GPC, I feel a lot more energized and alert during the morning. I highly recommend it.
If you are local, please feel free to contact us if you are interested in our holistic/comprehensive approach to personal training.
Sources:
October, 2010 Psychology Today
Wikipedia, Alpha-GPC
Barbagallo Sangiorgi G, et al. “Alpha-Glycerophosphocholine in the mental recovery of cerebral ischemic attacks.” An Italian multicenter clinical trial. Ann NY Acad Sci 1994; 717:253-69.
Located on 744 San Antonio Rd. Suite 2 Palo Alto, CA 94303
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by Adin on March 10, 2011
Get Your Rear in Gear at Premier Personal Training in Palo Alto, CA
Get your rear in gear for the summer! One of my favorite exercises for toning the hamstrings and glutes is the single leg dead lift. Below are some progressions from beginner, intermediate and advanced versions of this movement pattern.
Before attempting the exercises below, please read both my contraindications and notes on this particular lift.
Single leg dead-lift contraindications:
If you have low back pain of any kind, gently attempt the beginner forms of the exercise first. If you have sacroiliac joint dysfunction or pain, please have your practitioner clear you for this exercise. The sacroiliac joint typically does not respond well to asymmetrical pelvic loading or exercises that split the pelvis; lunges for example.
Single leg dead-lift notes:
When you are first building strength in this exercise, it will challenge your foot and ankle muscles to a greater degree than the glutes and hamstrings. Once you have developed strength in the stabilizer muscles (foot,ankle,calf and tibia) you will notice a shift in recruitment to the prime movers (glutes and hamstrings). For those of you who have already developed excellent foot and ankle stability, you should feel the work being done in the top of the hamstrings and glutes immediately.
Beginner Single Leg Dead-Lift:
Single leg dead lift - beginner
1. Start out on one foot with a 15-20 degree bend in the knee. Slightly flex your non grounded leg in front of the body at about 75 degrees with the hip joint flexed about 30 degrees. Focus your eyes on horizon distant point to start.
2. As you tip forward, reach out in front with both arms to touch a table or bench. The touch should be just a touch, using the bench as a reference point but not a resting or bracing point. Kick your non grounded foot/leg in back of your body for counter balance. The grounded knee at the beginner levels should reach a maximum bend of around 45-55 degrees upon touchdown.
Beginner Progression (A) Single Leg Dead-Lift (body weight):
1. Follow above instructions from beginner.
2. In this progression your touch point is the floor. This time try for a knee angle of between 65-75 degrees upon touchdown. Keep your eyes focused slightly above your hands when contacting the floor.
Beginner Progression (B) Single Leg Dead-Lift (Med-ball):
1. Using a medicine ball or dumbbell, hold the object at hip height, close to the body.
2. Proceed in the same form and manner as you would with the hands, only you will be touching down with the ball or dumbbell.
Intermediate Single Leg Dead-Lift (cable):
1. Using a cable machine or resistance tubing, attach or position the cable in the lowest setting close to ground level. The cable machine will allow you to load a much greater amount of weight to really start working the glutes. Increase the amount of knee bend on the grounded leg relative to the weight loaded. Lean back slightly before the movement begins to initially off-set the weight on the cable machine. Due to the greater physiological demands that the cable machine places on the body, I suggest using a dowel or ski pole to aid in balance when progressing to this level.
2. When tipping forward, use the dowel only as a balance tool – not as an assist. Follow the same form as in the preceding lifts.
Intermediate Progression Single Leg Dead-Lift (cable):
Without the dowel rod, balance will be challenged. Feel free to experiment with deeper knee bends or extended reaches to advance the exercise.
Advanced Single Leg Dead-Lift (Bosu or balance disc):
Your balance must be better than average before attempting this progression. This exercise is very demanding on the central nervous system and you may need the use of a spotter while learning.
Get the ball rolling today to get your rear in gear. The warmer days are upon us! Contact us by email or phone (650)858-1213
Located on: 744 San Antonio Road Suite #2 Palo Alto, CA 94040
Premier Personal Training: Expert Personal Trainers serving Palo Alto,Los Altos, Mountain View, Menlo Park, Atherton & vicinity.
Weight Loss, Rehabilitation, Nutrition and Fitness Services. Lab Testing and BioSignature available through clients only.
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