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  • CBD Oils Health Benefits and Possible Side Effects By: Tony Bednarowski

    Cannabinoids are natural compounds that exist in marijuana and hemp plants. In fact, cannabis plants are thought to contain 113 types of these cannabinoids, some of which have proven medical value. Called “phytochemicals,” they impact the body’s endocannabinoid system, affecting many functions throughout the body as well as general homeostasis, or balance and proper function. ( 1 ) Of those 113 chemical compounds naturally secreted by cannabis flowers, cannabidiol is important from a medical standpoint, particularly THC and CBD. It works by binding receptors in the body, as well as imitating compounds that we naturally produce. Cannabinoid acts upon certain receptors in ....

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  • CoQ10 and its Health Benefits by: Tony Bednarowski

    Coenzyme Q10, also known as CoQ10, is a fat-soluble, vitamin-like, essential compound that works like an antioxidant in the body. In its active form, it’s called ubiquinone or ubiquinol. It’s synthesized within the body naturally and used for important functions, such as supplying cells with energy, transporting electrons and regulating blood pressure levels. Unfortunately, our body’s natural production of CoQ10 declines with age. However, you can boost this essential compound through supplements or foods. Numerous health conditions such as heart disease, neurological disorders, diabetes, and cancer have been linked to low levels of CoQ10. But, It’s ....

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  • Factors to consider when developing a quality exercise program.

    There are many factors to consider when developing a quality exercise program: personal preferences, current fitness level, health status and personal goals among others. As a trainer, I assess a quality exercise program not by how many reps, how much weight or how “hard” the program is perceived to be; rather, I question if the program meets a person’s fitness level and if it aligns with their personal goals. In a sense, I evaluate an exercise program the same way that I evaluate a meal at a restaurant. To me a good meal does more than make me feel full: the service, how the food tastes, how the food looks and the environment are all important factors. In an ....

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  • Want a Healthy Snack?

    Want a snack that is healthy but don't know what to make? Try energy bites! They're easy to make and taste delicious! The recipe calls for:
    Ingredients:

    1 cup (dry) oatmeal (I used old-fashioned oats)
    2/3 cup toasted coconut flakes
    1/2 cup peanut butter
    1/2 cup ground flax seeds
    1/2 cup semisweet chocolate chips (or vegan chocolate chips )
    1/3 cup honey or agave nectar
    1 tablespoon chia seeds (optional)
    1 teaspoon vanilla extract
    Directions:

    Stir all ingredients together in a medium bowluntil thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
    Once chilled, roll into balls of whatever size ....

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  • Know what's in your food!

    It’s easier than it sounds, trust me. Below are two nutrition labels, one is store bought peanut butter, and the other is the peanuts that we use to make peanut butter here at Premier Fitness. As you can tell, we don’t add anything extra to ours. We simply purchase the peanuts, grind them up until they’re smooth, and then add the peanut butter to our delicious shakes that are made right inside Premier Fitness at the Barbender's Cafe! Don't forget! Barbender's is open to the public so make sure you stop on by to try one of the best shakes in the fox cities! Store Bought Homemade ....

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  • Why an Apple a Day Keeps the Doctor Away

    They say an apple a day keeps the doctor away, but why is that? Apples have a lot of benefits to them since they are rich in antioxidants, flavonoids, and dietary fiber. Studies show that eating an apple a day may have many benefits such as:
    Improving neurological health
    Preventing dementia
    Reduce risk of stroke
    Lowering levels of bad cholesterol
    Reduce Risk of diabetes
    Warding off breast cancer
    Prevents obesity Why? Apples are high in Vitamin C, B-complex vitamins, Dietary fiber, Phytonutrients, and minerals such as calcium, potassium, and phosphorus. An interesting fact to be cautious of when eating apples: Although there are no ....

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  • Why Rest Days Are Just As Important As Working Out

    Why rest days are just as important as working out:
    Rest prevents injury:
    if you push yourself too hard without a break your muscles and joints will suffer from overuse which can result in an injury.
    Your muscles need rest:
    each time you lift weights, you’re essentially tearing muscle fibers and without a proper rest period your immune system won’t repair and grow the muscle, therefore you won’t be getting the benefit of your training. One way to ensure your muscles are getting the proper rest they need is by staggering your muscle groups on different days.
    Your performance won’t dip:
    If you take a day or two off from training it won’t ....

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  • Overtraining

    According to the dictionary, "Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual's recovery capacity. They cease making progress, and can even begin to lose strength and fitness." Allow yourself to take a break from time to time and listen to your body. It's when we rest that the body has time to recover, rebuild, and come back stronger than before! Signs of overtraining:
    Persistent muscle soreness
    Elevated resting heart rate
    Increased susceptibility to infections
    Increased incidence of injuries
    Irritability
    Depression
    Loss ....

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  • Muscle Cramp Remedies

    Muscle cramps happen when a muscle involuntarily contracts on its own. When this happens, you can usually feel a hard lump at the point of pain. Cramping usually occurs because your muscle is fatigued or overused. Another indication is that your body is dehydrated , or you may not be getting enough electrolytes. Minerals like potassium and magnesium are important because they help your muscles work smoothly and fluids aid your body in processing the minerals. Here are a few remedies you can try yourself if you have a cramp:
    Stretching: Stop any activity that may have caused the cramp and lightly stretch the muscle, gently holding the stretch . You may even ....

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  • Why BCAAs?

    BCAAs trigger protein synthesis for greater muscle growth and maintenance of lean muscle mass during time off from exercise. It also aids in fat burning and glucose tolerance to keep you lean. They improve your hormone balance for greater strength, power, and endurance during intense training. BCAAs are also a great way to boost your protein intake which enhances strength gains from training. The best part of it all, they decrease soreness and accelerate recovery to allow you to train more frequently to reach your strength goal! Overall, they protect muscle tissue which is very important when working out! The NFP BCAA products that we sell are metabolized directly into muscle ....

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