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Hi-Class Health & Wellness

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08/13/2025

🥑 Fats aren’t the enemy, they’re essential! 💪
From fueling your workouts to protecting your organs, fats (lipids) play a HUGE role in your health. In this post, I’m breaking down:
✅ The different types of fats and their functions
✅ Why nutrient timing matters for performance
✅ Foods to add to your diet for healthy fat intake
✅ What to avoid

Swipe through to learn how to fuel smarter, perform better, and support your body from the inside out! 🏋️‍♀️✨

💬 Drop your favorite healthy fat source in the comments!

02/28/2025

Calcium isn’t just for strong bones—it’s the key to muscle contraction, recovery, and performance! ⚡

Here’s how calcium works inside your muscles:
🔹 Stored in the sarcoplasmic reticulum (SR) 🏗️
🔹 Released via Ryanodine Receptors (RyR) for contraction ⚡
🔹 Pumped back by the Ca²⁺-ATPase pump for relaxation 🔄

🚨 Why does this matter?
✅ Efficient calcium metabolism = better strength & endurance
✅ Poor regulation? Leads to fatigue & muscle cramps

🔥 Pro tips to optimize your calcium metabolism:
✔️ Strength training boosts Ca²⁺ handling proteins 🏋️
✔️ Caffeine can enhance calcium release (but use wisely ☕)
✔️ Proper nutrition + vitamin D = stronger, faster muscles 💪

02/18/2025

Does cardio kill your gains? 🏋️‍♂️🚴‍♂️ Learn how to balance endurance & strength training for MAX results! Swipe through to see the science-backed truth! 📖

02/14/2025

Your body adapts to the stress you put on it. The Principles of Training Adaptations explain how exercise leads to physiological changes that improve performance, endurance, strength, and overall fitness.

🏋️‍♂️ Progressive Overload – Push beyond your limits to grow stronger.
🔄 Specificity – Train for your goal; your body adapts to the exact demands.
⏳ Recovery & Reversibility – Rest is essential, but if you stop, you lose progress.
⚖️ Individual Differences – No two athletes respond the same way!

Want to maximize your training results? Understand these principles, and you’ll unlock your full potential! 🚀

01/24/2025

Protein is the second most abundant compound in the body after water. A few functions of protein include growth, energy production, digestion, muscle contraction, immune function, and cell signaling. Out of all the protein you consume, only about 10% is used for muscle protein synthesis while the other 90% goes to the many other functions of protein in the body. Protein intake should increase to meet the demands of your activity level. As people age, they are likely to experience symptoms of sarcopenia (muscle loss). This is why older individuals should increase their protein intake. Here are a few keys for optimal protein digestion and absorption:

• 20-40g of protein per meal is optimal
• Protein should be consumed within 6 hours post-exercise
• Liquid protein is easily digested and absorbed over solid forms
• Cooked protein is digested better than raw protein
• Consuming protein alone has been proven to be digested better than consuming with mixed meals

01/21/2025

Anaerobic metabolism is the process by which the body produces energy without oxygen, primarily during high-intensity exercise. It relies on glycolysis, where glucose (from blood) or glycogen (from muscles) is broken down into pyruvate to produce ATP, the body’s energy currency. If oxygen is unavailable, pyruvate is converted into lactic acid.

Glycolysis is the breakdown of glucose into energy, while glycogenolysis breaks down stored glycogen into glucose to fuel glycolysis. Together, these processes provide quick but short-lived energy for intense activities.

01/19/2025

A muscle fiber is the basic structural and functional unit of a muscle, responsible for contraction and force generation. A single motor neuron innervates multiple muscle fibers. This creates a motor unit. Motor recruitment refers to the process by which motor units are activated to produce force. Units are recruited by size from smallest to largest based on the activity.

10/21/2024

For the general adult population, moderate intensity aerobic exercise is recommended at least 5 days a week. This is key to maintaining cardiorespiratory health and fitness.

07/02/2024

🚨New logo alert!!

11/07/2022

A carcinogen is a substance that causes cancer. Cooking methods that reduce carcinogens are boiling, steaming, poaching, and stewing. Red meat (beef, lamb, and pork) is classified as a group 2A carcinogen no matter the cooking method, while fish and chicken are not. Avoid cooking ALL meats at high temperatures!

09/21/2022

If you are doing total body workouts, they should be done at most 3 times a week. Focus on exercises that use these movement patterns to hit all muscle groups.

#317

09/14/2022

These are diets are not only beneficial for athletes but also for almost every other individual. Each of these help reduce the risk of disease. Which one do you think would help benefit you the most?

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