The Den Blog

Why Do We Need Greens

Tue, 21 May 2013 01:29:00 GMT

Do you find yourself neglecting your veggie and fruit intake? Do you cringe at the sight of a bowl of salad? Well you can put the Brussel sprouts back in the fridge because we have the answer you have been looking for.

Greens

Formulated for people on the go, a busy lifestyle or someone looking to further boost their performance greens are designed to supplement your vegetable and fruit intake. They can help to support healthy immune function, detoxify and cleanse, increase mental focus, increase energy and induce digestive health. Greens contain most of the 'good stuff' that we normally derive from fruits and vegetables and trace elements that we may not even realise are neglected in our diet. If your diet does lack in this area or you find you may need to consume more but don't have the appetite then maybe you should try a greens supplement. Quick and easy to mix and consume most 'greens' products come in a powder form. This can be mixed on the go or even blended with more fruits and veggies to make a healthy meal alternative or mid morning shake.

Greens contain a mix of:

• Vitamins
• Minerals
• Amino Acids
• Enzymes
• Co-nutrients
• Anti-oxidants
• Fibre
• Plant nutrients
• Pre and pro biotics

As you can see if your diet isn't always the best or you neglect these types of food groups a greens supplement might just be the answer you are looking for. Not only to optimize a healthy lifestyle but to improve performance as well.

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Tue, 07 May 2013 03:58:00 GMT

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Benefits of Tumeric

Thu, 25 Apr 2013 23:34:00 GMT

Next time you are in the kitchen, throw in some Tumeric. Here are just a few reasons why Tumeric is amazing:

Improves digestion.
Helps coughs.
Improves Asthma.
Slows progression of MS.
Helps prevent Cancers.
Heals stomach ulcers.
Natural antibiotic.
Lowers cholesterol.
Helps prevent bloating.
Aids in fat metabolism and weight management.

Is Gluten Free Really Better For You

Thu, 25 Apr 2013 14:00:00 GMT

There is a big 'gluten free' craze amongst today's society. Some choose to cut it out, others don't have the choice. Coeliacs for example, are unable to digest gluten leaving them with painful bloating and diarrhoea. So is it really the better choice for those on the health bandwagon? Surprisingly no. Most Gluten Free foods are classified as worse then standard foods. Shocking I know!

Gluten is actually a binding agent. Without Gluten, manufacturers often find other means of binding foods together. These replacements are usually highly processed, artificial and high in sugar/fat. Those people with a allergy to gluten will most defiantly benefit from cutting out gluten. If they don't, they will suffer with painful side affects. However people without a intolerance would (in most cases) be better off choosing the option containing gluten.

Here is a tip: stick to low GI whole grain foods which are by far the best option for long term weight loss and optimal health. There are so many grains out there to experiment with such as spelt, corn, rice, barley and buckwheat. These will provide lots of nutrients without a loading the body with unnecessary ingredients. So next time you see the Gluten Free option, if you don't need it, don't get it :)

Benefits of Kale

Thu, 25 Apr 2013 14:00:00 GMT

Kale has been classified as "the queen of greens!" It can be hard to find but the health benefits are worth it.

Here are 10 reasons why you should start cooking with Kale:

1. Kale is low in calorie, high in fiber and has zero fat. Kale is amazing for digestion and cleansing with its high fibre content. It is also loaded with nutrients, vitamins, folate and magnesium.

2. Kale is high in iron. Interesting fact, each Kale calorie has more iron than beef. Iron is essential for good health, transporting oxygen to parts of the body, cell growth, liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against some cancers. It is also essential for many bodily functions such as bone health and preventing blood clotting.

4. Kale is filled with wonderful antioxidants. Antioxidants help protect against various diseases such as cancer, cognitive impairment, immune dysfunction and more!

5. Kale is a great anti-inflammatory food. One cup of kale is filled with Omega-3 fatty acids. These help to fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels! Bonus!

7. Kale is high in Vitamin A. Vitamin A is great for your vision and skin as well as helping to prevent lung and oral cancers.

8. Kale is high in Vitamin C. This is amazing for your immune system, metabolism and hydration levels.

9. Kale is high in calcium. Each Kale calorie has more calcium than milk! Calcium aids in preventing bone loss, osteoporosis and helps to maintain a healthy metabolism.

10. Kale is a great detox food. Kale is filled with fibre and sulphur which are amazing for detoxifying your body and keeping your liver healthy.

So there are 10 reasons why you should head down to your local market this weekend and buy a bunch of Kale. Keep your eye out for recipes using Kale!

JetFuse Product Review

Sun, 21 Apr 2013 14:00:00 GMT

The pre workout world is so popular in Australia and we are all trying each one to see what's the best. I have tried most pre workouts and to be honest, I have not found one as good as Jetfuse.

Jetfuse stood out from all other pre workouts because it was not too over stimulating. Many preworkouts can be too intense and make your training session horrible. Jetfuse is however clean and enhances my performance. It gives me a big energy boost without casuing anxiety and therefore does not interrupt my sleeping patterns.

Another big positive was the muscle tearing pumps Jetfuse gave me. I feel very full and very vascular. It does live up to its label when it says "Build muscle while training".

5 Ways That I Stay Motivated

Thu, 18 Apr 2013 14:00:00 GMT

1. I always try to set myself personal goals. It is these goals that help me to push myself. I think it is important to recognise all achievements. When you sit back and recognise the changes in your body, you can appreciate your hard work and then create new goals. For example, I have been able to recognise my achievements throughout each competition, aswell as identify areas to further improve.

2. Create a weekly routine. If you create a schedule for yourself, you are more likely to follow it. I prepare most of my meals at the start and middle of each week. If I did not plan my meals, I would not be able to maintain clean eating. A six pack bag really helps to create structure in my day. It enables me to take all of my meals and supplements to work.

3. Change up your training. It is important to change up your training to challenge your body and keep your body guessing. Variety will also ensure you don't get bored and enjoy training. I always try to think outside the box and continuously create different ways to train. I never do the same thing every week. I work different body parts by using varying templates such as rep ranges, heavy/light days and drop sets.

4. Change your mindset - training should be enjoyable, not a chore. Find a way to use training to your advantage such as stress/anger relief. If you don't love it, you wont do it.

5. Rocky & Pumping Iron! Whenever I watch these movies, I feel motivated. Motivation movies and speeches are also a big help. They can inspire and create a positive outlook. These things help me to rediscover the animal inside!

Guy Rowland

Simple Swaps to Create Change

Wed, 17 Apr 2013 14:00:00 GMT

We all have favourite meals, some bad and some good. Here is an idea, think outside the box and make simple swaps. It is the small changes in our diet that create long-term benefits. Here are a few small ideas to help you make simple swaps.

Beef fillet -> Kangaroo fillet
Beef mince -> Turkey or chicken mince
White pasta -> Wholemeal pasta
Marinades -> Spices
Canola oil -> Coconut or Olive Oil
Dairy milk -> Rice or Almond Milk
White flour -> Spelt
Mayonnaise -> Greek Yoghurt
Sugar -> Stevia or honey
Milo -> Cocoa
White bread -> Wholemeal bread
White rice -> Brown Rice
Potato -> Sweet Potato

Stimulants Are Not Always the Answer

Mon, 08 Apr 2013 14:00:00 GMT

For a lot of us we have our goals of losing body fat. These days everyone has the idea this has to be done with a high stimulant product to help them achieve these goals, whether it being pre workouts, fat burning drinks and pills or just anything with a high amount of caffeine. I know personally I had reached the stage late last year after my third figure show that I was exhausted, run down and struggling to stay lean even though I was eating clean and training extremely hard. Basically I was using a pre workout before my weights session, a fat burner before cardio and then in the middle of the day I was looking for that hit at work so it would be a long black. I was so so tired all the time and nothing seemed to make me feel ALIVE.

After getting a full blood analysis it showed that I needed to make changes both in training, diet and anything else in my life that was causing stress as I had very high cortisol levels. After seeking advice from my new coach I have been off stimulants for nearly two months now. I've changed my diet, training and career change which has made a world of difference in not only my stress levels but my energy levels too. Now I'm learning to accept my body the way it is at the moment and to also think that holding a stage level of body fat 365 days a year is just not realistic.

There's a couple of things I now do differently for example; If I'm too tired and exhausted to train in the morning I'll sleep longer and just change my morning session to the afternoon. Cardio is basically walking or anything low intensity, more so for blood flow and warm downs after training.

In regards to supplements, I am taking a different approach in re setting my receptors and adrenals so that I can get the most out of my training. This will also help to better my absorption of vitamins/minerals and nutrients through out my diet.

If you find yourself struggling and think you need a change because you are just stuck in what you have been doing for too long, maybe a change is what you need or simply giving your body the rest it deserves. Make sure you use these supplements (listed below) in conjunction with a healthy eating plan and training program to start seeing the benefits today.

Supplements I Recommend

Perfect cycle (Take 2 tabs 1-3 times daily)

Perfect cycle by Athletic Xtreme contains a unique all natural multi ingredient liver support. It's a safe and effective product to help protect the liver against harmful toxins from poor nutrition, medications and alcohol.

Carnitine L Tartrate (one serving morning and one serving pre workout)

Carnitine L Tartrate helps reset your receptors and aids in lowering cortisol levels. L Tartrate is a vital component for anyone looking to enhance fat loss whilst increasing athletic performance, speeding recovery, enhancing cognitive function and preventing oxidative stress whilst increasing health and wellbeing. It's a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body.

CLA 1000 (one capsule with breakfast, lunch and dinner)

CLA is a naturally occurring fatty acid found in meat and dairy products. Also present in both safflower and safflower seeds. When you take the required amount of CLA, your body is able to decrease the amount of fat that enters your cells. It increases the speed of your metabolism and how it processes food and what it does with the nutrients that it takes from the foods you consume. Your body will take the fat from your foods you consume and send it through your bloodstream to your muscle cells and liver to provide energy.

When fat is sent to your muscle cells and liver you benefit from increased energy because fat is processed more efficiently that way.

Along with these supplements I am also taking Vitamin C ascorbic acid which I take pre and post workout, a multi vitamin but also CoQ 10, zinc, magnesium just to mention a few. Start with the above three and focus on quality not quantity with your training. See how this program makes you feel first before thinking that you need to take more Stims.

Blog By TSD Team Member Sarah

Better Technique vs Heavier Weight

Wed, 03 Apr 2013 14:00:00 GMT

Have you ever cringed at someone in the gym, thinking they are about to break their back? Pop their shoulder? Or have a brain aneurism? This might be a issue of, technique vs weight.

Some people forget the importance of technique. It is priority. It is essential.

The most common example is the simple bicep curl. The purpose of this exercise is to fatigue the biceps, which will only happen if you isolate the biceps. If you are the person that curls after little-no warm up, swings from the shoulders or thrusts forward and backwards from the hips, then you are straining more then just your biceps. More body parts will be negatively affected.

Control is crucial when resistance training. Control up and down. Would you let your body drop down to the ground after a push up? I hope not. Keep this in mind when doing weights. If you are struggling keeping control, start off slow and light. Make it an intrinsic exercise and use the powerful mind of yours. Focus on holding in your abdominals, breathe, balance your body and control each movement to ensure the right muscle groups are being used.

It is also crucial to listen to your body. If there is pain, don't ignore it, stop. You may be annoyed that it is interfering with your training however, an injury is most likely to interfere with it long-term. Do not overdo an exercise and ensure you allow a days rest in between each muscle group. Rest does the body more better then good.

Once you master your technique, you can increase your weights. This will benefit you in the long run. A injury will only interfere with your goals. Push your ego aside, and step into the gym with the knowledge that 'effective weight training depends on proper technique'.

Not Enough Time to Train?

Tue, 26 Mar 2013 14:00:00 GMT

All of us lead very busy lives. Some with more time to train, some with barely any time. Consider doing two minute workouts ten times a day! This will equate to 20 minutes of intense training.

The beauty of this idea is that you can boost your metabolism, spike your heart rate and get your blood flowing at different times throughout the day. It will enhance your energy, focus and release some much loved endorphins. Two minutes seems so little compared to a 20 minute block but it equals the same amount of time and will probably be more intense!

If breaking out into Star Jumps at work seems daunting, you can knock off a few minutes before and after work. Complete two minutes of training once out of bed, whilst cooking breakfast/dinner, before the shower, getting dressed, whilst doing your hair and before getting in the car. BANG! That's already a 12 minute intense exercise session. You can do it in the office, on your lunch break, waiting in line, getting out of the car or in the toilets (if you are shy) If you manage to do a few minutes in public, don't let fear of others judgement keep you from being active!

So next time you think you don't have time to train, pull our your watch and get your body going for 2 minutes at a time. Every minute counts!

Here are just a few ideas:

• Jumping jacks
• Squats
• High knee skips
• Side-to-side hops
• Push-ups
• Crunches
• Lunges - one and two legs
• Skipping with an invisible rope
• Boxing kicks
• Boxing punches
• Choose the stairs
• Squeeze that bottom whilst driving and sitting.

If It Does Not Challenge you It Does Not Change you

Thu, 21 Mar 2013 14:00:00 GMT

Many of us are guilty of falling into routine. Walking around the same block every afternoon at 4pm. Doing the same circuit on designated 'leg day' at the gym. Choosing the same weight on the bench press. We are all guilty of falling into our 'comfort zone' but still expecting change. Here is an idea to consider...stop! Step outside of your comfort zone and expect to see better results.

Exercise is great for the body and soul, however if you are looking for results, then you should be searching for challenges. If you don't continually increase the intensity of your workouts, you will hit a plateau. This plateau is what causes most people (we have all been there) to become disheartened and loose motivation. The lack of results and un-satisfaction can be avoided by applying small changes each week.

Make a new goal for yourself. Try to look for little ways to increase the intensity of your training more often. Challenges can be little or big each week. You choose. But choose wisely. Choose only what will push you in the right direction towards achieving your goal. Start questioning yourself. Can I walk a little bit faster? Can I increase my weight or repetitions? Can I hold this push up for an extra ten seconds? Does that hill look appealing? How can I create instability in this exercise? Not only will these questions push you further, but it will also create variety. Variety is what can keep you going and keep you motivated.

So, be brave and take the tough option. Push yourself further. It may not be enjoyable at the time, but always try to keep your goal at the front of your mind. You CAN do it! It is these challenges that will force your body to keep it guessing, force it to re-adapt and therefore get fitter and stronger. Remember, if it doesn't challenge you, it doesn't change you.

Mind Over Matter

Wed, 30 Jan 2013 14:00:00 GMT

Training and the effects it can have on your life can be extremely positive and rewarding. Commitment to a healthier lifestyle and improved fitness is something that can benefit numerous areas of your life. The hardest part for most is sticking to a training schedule and diet regime. This is where your motivation is a key factor.

There are numerous ways people can motivate themselves to get to the gym no matter how long or stressful day they have had. Make yourself a training playlist for your ipod with songs that inspire you. Listening to music can be a very motivational tool and help you push the limits in training. Have a mental picture of where you want to be in 6 months time and think how getting out that door is going to help you achieve that rather than another night on the couch snacking. You can place a picture of an idol or physique you admire on the fridge as a reminder of your goals and to help avoid snacking.

Pre-workouts are another motivational tool to help provide energy and fuel for intense training sessions. A good pre-workout consisting of stimulants like caffeine along with lactic acid buffers, fat metabolisers, vasodilators and mood enhancers can ensure you are able to train the house down even after a hectic life schedule. A great example of a non-stimulant pre-workout is Body Octane. It has a great formula and can be used any time of the day without causing restfulness. A great example of a stimulant based pre-workout is Limitless by ATP Sciences. This is a very effective product with a groundbreaking formula that truly enhances mood and energy levels.

‘What you do today, can improve all your tomorrows’

The Importance of Carbohydrates By Guy Rowland

Tue, 08 Jan 2013 14:00:00 GMT

Many people underestimate the importance of carbohydrates both for recovery and growth. The addition of carbohydrates, particularly around training can make a big difference in your growth and development. Many people have almost developed a phobia of carbs due to today’s obsession with low carb, high protein diets. This is disastrous for bodybuilders and athletes as they need to consume carbs not only for fuel but also recovery and growth.

Until recently I also avoided carbs to a point especially when I was close to competitions as I was worried it would slow my fat loss. I now realise that adding carbs to my pre and post workout shakes not only will I still burnt fat but I'm a lot fuller and I recover better. I was also able to train at a higher intensity. The important thing is to ensure you consume carbs around training and limit them in the afternoons. Apart from Carb powders I love getting my carbs from Sweet Potato :-)

Another important issue is the ratio of carbs you consume both pre show and off season. This is the protein to carb to fats ratio which is generally 50-20-10. Carbohydrates conserve protein and are your body's principal source of fuel. They provide the energy necessary for intense workouts more efficiently than any other energy source. Protein needs carbohydrates to work. Starving your body of carbohydrates during and after periods of intense exercise will likely cause your body to use protein as an energy source. This leads to catabolism and breakdown of muscle fibres.

There are some great carbohydrate products currently on the market with some specific for use before and after training due to faster absorbtion rates. Glycoject by Evogen is a really effective product for after training as is Extreme Carbs by International Protein. For carbohydrate products that are great to add to shakes throughout the day CarbSlam by Primaforce and Carboplex by Syn-tec are very popular and effective.

Sleep to Grow

Thu, 20 Dec 2012 14:00:00 GMT

Sleep is an underrated part of the recovery process for a large number of weight trainers and athletes. This is due to increasing workloads and daily stress levels. These days people are working longer hours and are spending their spare time at the gym and with families and friends, sleep is often a luxury they go without.

Bodybuilders are always looking for ways to improve recovery and build muscle. Sleep is one of these ways and there are many steps that you can take to ensure that you sleep for 6-8 hours a night. Here are a few examples;

- Make your evenings relaxing and avoid stressful situations.
- You should try not to oversleep as this can lead to restless nights ahead.
- Training hard early in the day is another way to tire yourself out by the time you relax at night.

Stimulants have become a huge success as a pre-workout and many people are using these later in the day which is affecting their sleep patterns. This has led to the release of sleeping products that can help you not only get to sleep but achieve a full night’s sleep. They generally contain a blend of phenibut , zma or melatonin. These ingredients all have the potential to increase GH levels and REM sleep. When we achieve deep sleep (REM) our body releases growth hormones (HGH) for growth and repair. Our body releases 60-70% of its daily GH at night during REM sleep which is of great importance to weight trainers.

Sleep is also important for motivation. When we sleep, particularly REM sleep, our brain shuts off and recharges for the following day. This has a positive effect on alertness for the day ahead. Protein synthesis is increased during sleep which greatly enhances recovery and eases muscle aches.

As you can see sleep is important for numerous reasons especially for weight lifters and athletes due not only to its impact on recovery and growth but also for increased brain alertness and functionality.

Two HGH sleeping supplements that we highly recommend are GH Blast by Dorian Yates and Noxitropin by CTD Supplements.