Combat Jet Lag

After dealing with Jet Lag first hand recently and it is something that most people have to deal with at some point or another, I thought it would be a great opportunity to address Jet Lag and the strategies that I personally utilise to prevent and overcome from Jet Lag.                                                                                                                                                                                                                                                                  

What is Jet Lag?

Jet lag or desynchronosis is a temporary disorder that causes fatigue, insomnia, a result of air travel across time zones. It is a disorder which is a disruption to the internal body clock circadian rhythm.                              CircadianRhythm                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        Cause of Jet Lag?

Jet lag is caused by the inability of the body to immediately adjust to the time in a different zone. To fully grasp jet lag we must first address circadian rhythm, our bodies internal biological clock that follows a 24-hour cycle, which is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It is the disruption of this internal body clock that leads to the Jet Lag.                                                                                                                                                                                                                                                                                                                                         Combat Strategies

When it comes to combatting Jet Lag there is an endless amount of strategies that you can utilise, I will share my personal strategies and hopefully, you will find them helpful in the future. I take a very scientific based approach, so each of the methods below you will find are grounded in science.

 

During Flight:

Stay Hydrated: With the reduction in oxygen and lack of humidity, dehydration is inevitable if you are not careful. To put it in perspective the air inside the cabin of a plane usually has a humidity level of 10 to 20 percent — much lower than a comfortable typical indoor humidity of 30 to 65 percent. Across 10 hour flight, men lose approximately two liters of water and in women around 1.6 liters Stay hydrated! My rule is always say yes to water but also carry a drink bottle to regularly sip on and don’t hesitate to ask the flight attendant for water. Most importantly, stay clear from alcohol as it will only further dehydrate you.  

Keep Moving: The human body is designed to be in locomotion. For this reason, I always select aisle seat, to ensure I can regularly get up and move and stretch (Key focus: opening up the hips and chest and increasing blood flow in lower limbs). I also take some time to complete isometric calf raises. All of these exercises and stretches are key in the prevention of deep vein thrombosis (DVT). (I also wear  compression socks to help in prevention of DVT as well)  

 

While seated:                                                                                                                                                                                                                                                                                           
Ankle Circles (Clockwise / Anticlockwise)

Ankle Point / Lifts (Plantarflexion / Dorsiflexion)
Pelvic Tilts: Sit upright position and tilt your pelvis back and forth between anterior and posterior positions

Shoulder Shrug / Depression / Retraction: Key focus of the exercise is hold the depression and retraction for approx 30sec each rep

Chin Tucks & Gentle Neck ROM: Sit upright position tuck your chin in and then relax and repeat. Shift your head gently around (Clockwise / Anticlockwise / Back / Forward) if desired you can add some gentle resistance with one of your palms

 

Standing:

Isometric Calf Raises: 2x45sec each leg every 2hours

Deep Squat: Find some space and drop into a deep squat and shift around back and forth aiming to open up the hips and lower back. Aim for 2min but more is always better.

Forward Bend: Relax into this position with straight legs and if you can touch toes link fingers underneath (if not bend knees as needed) start with oscillating the hips around then aim to gradually fall deeper into the stretch. Complete a few rep of bending knees to straight.                                                      
Back Bend: Either place your hand high on a wall or overhead compartment and gently fall into the stretch driving your hips forward while also opening up through your shoulders

Groin Stretch: Stand with a wide stance and shifting your weight to one leg bending into it while keeping the other leg straight. Shift back and forth from side to side.90 degree Chest stretch: Find a corner or a wall, step to the side and place one forearm up against the wall in a 90-degree position from the upper arm and gently fall in and out of the stretch opening up through your chest.

 

Supplements:
Melatonin: Your sleep hormone is found naturally in the body which is a key component of regulating the circadian rhythm. I take this when it is time to sleep. A healthy version of a sleeping pill.

Magnesium: Naturally relieve stress by ensuring your muscles and nerves function properly. Magnesium is also a natural sleep aid, which makes it the perfect companion for overnight flights, and can help relieve the tension of muscle spasms and cramps, which are inevitable after hours in a stationary position. I take this before and regularly throughout each flight.

Exogenous Ketones: There is new research stating that being in a state of ketosis has the ability mitigate the impairments of sleep deprivation and this can be achieved through the use of exogenous ketones, diet (HFLC) or fasting. I use ketones for training and mental state but I have not yet used personally while traveling. However, I will definitely be introducing this next time I fly.

 

Transit:

Get moving: Take the stairs and walk as much as possible, this is a great opportunity to get some blood pumping.

Stretching / Yoga: If you have the time, find a quiet space where you can unwind and do some stretching or yoga. I normally carry a towel in my carry on as it can be tough to find airports with a soft surface to stretch on.

Refuel: While flying your diet is extremely restricted to what is given to you and airline food which is notoriously unhealthy. Flying at 30,000 feet dulls the taste buds and dries out the ingredients which impact the passenger’s’ ability to sense flavor by 30%. To overcome this issue, chefs utilise extra sugar, salt and spice to improve palatability.

What sort of foods should I be looking for? It can be dependant on the airport you are in but aim to get some healthy whole foods that are high in antioxidants, fiber, zinc, magnesium. Which comes through; fresh vegetables, fruit, meat and if limited on time grab a freshly squeezed juice.

 

Destination:

Light Exposure: No sunglasses! Exposure to light or to darkness is key in the regulation of the circadian rhythm. Exposure to light stimulates a nerve pathway from the retina in the eye to an area of the brain called the hypothalamus. This prevents the excretion of melatonin which therefore hinders your circadian rhythm.

Remove Blue Light: Just like sunlight the LED light that our electronic devices produce is just as impactful in affect our circadian rhythm. Most phones these days have blue light filters or you can download an app like F.Lux which syncs devices screen with the light to mimic circadian cycle of a set time zone. This is a key hack I use every day not only when flying, I suggest implementing this simple hack now for better sleep.

Adapt to new time zone: Flight the sleepiness! Stay awake until you are within an hour of your normal bedtime and wake with an hour of normal time.

Avoid naps: If you do nap, make sure it is before 3 pm and keep them tactical 20 mins only! Otherwise, you will impede your circadian rhythm.

Flotation Therapy: Long haul flights are a stress on the body and flotation therapy is a great way for disconnecting from that stress and unwinding. It also assists with the inflammation associated with long-haul flights. I personally make sure I visit
“New You” for a float before and after each flight.

Nutrition: High fat will help stabilise blood sugars and help avoid the big peaks and troughs associated with high carbohydrate diets. Aim to eat plenty of antioxidant-rich food (berries, pecans, dark chocolate) to help fight all the free radicals built up.

Cold Showers: Energy is produced through the mitochondrial (intracellular powerhouses) and cold showers is one of the quickest ways to induce neurogenesis
(the production of new mitochondria) therefore resetting the system and boosting energy levels.

Grounding: Kick your shoes off, get outside and connect with the earth whether is grass, sand or the ocean. This may sound a bit airy fairy but there has been a strong association with grounding and re-energising the system. This is done through soaking up the earth’s negative charge, which reduces inflammation and leaves you feeling more refreshed and recharged.

 

Supplements:

Flights are bacteria pits so always a good idea to boost your immune system with some vitamins. I personally use and love BePure products and have not come across anything better on the market.

BePure Vit C Boost: Quickest way to boost your immunity is a good quality source of Vitamin C, this high potency Vitamin C is unbeatable!

BePure One: A whole food supplement with such a diverse selection of nutrients it is a full proof method to ensure you not missing anything through your diet.

BePure Three: This would have to be the strongest Omega 3 on the market and one of the best ways to fight inflammation. With a long haul flight you are guaranteed inflammation, therefore, it is important to reduce it as soon as possible.

Exogenous Ketones: Due to the mitigating effects of sleep deprivation as discussed earlier this would definitely be a supplement to concider.

 

Hopefully, these tips and tricks help you avoid the nasty effects of jet lag ensuring your next trip is not wasted away trying to recover.

Conquer the Winter Blues: Key Nutrients to Consider & Stay Healthy

Winter is fast approaching, as made apparent by the recent drop in temperature with the cooler mornings and evenings. By now, you thinking about your health and how to remain optimal over the cooler months. If you don’t have a plan of action yet. We are here to provide you with some quick practical tips for keeping you and your family healthy this winter.
Zinc
According to many pharmacists, zinc is the single greatest dietary supplement. Zinc is a vital nutrient for healthy immune function, energy, and metabolic regulation. Additionally, Zinc deficiency often means poorer absorption of zinc from high-zinc foods. A 2013 review on Zinc for treating the common cold showed once it was administered, zinc reduced the symptoms within 24 hours, and ultimately lessened the duration of the cold. The review identified zinc lozenges were widely studied, and at doses of 75 milligrams per day or higher yielded best results.

Practical Advice:
Am I deficient? Call into the studio for a quick test or your local pharmacy should also offer a zinc test. Other signs are: white spots on your nails, suppressed immunity and infertility.
• Include foods like red meat, chicken, Cashews, Oysters, and other seafood (crab, lobster, mussels) chickpeas and pumpkin seeds
• Try supplementing with Be Pure’s product – Zinc Restore.
• Men should aim to acquire at least 14 milligrams per day (key for male reproductive health), and women should aim for 8 milligrams.

 

Vitamin D
The Vitamin is mostly obtained through direct sunlight, but also from foods like oily fish and walnuts. A study this year reported that Vitamin D is essential in protecting against respiratory infections and in the prevention of the common cold. Additionally, It is believed Vitamin D boosts levels of antimicrobial peptides (natural antibiotic) in the lungs, warding off the infection.

Practical Advice:
• Increasing intake of oily fish, walnuts, eggs and liver.
• Expose your skin to sunlight for at least 10min/ day
• To obtain sufficient amounts of the vitamin through diet alone is tough so it is key especially through the winter months to supplement.

 

Echinacea
Echinacea is known for its effects on treating the common cold, A 2014 study concluded that Echinacea reduced the chances of catching a common cold by 58%. It can also reduce its duration by 1 ½ days.
Practical Advice:
• Try supplementing with Echinacea Capsules. A good New Zealand brand we suggest is Kiwiherb. You can find them at www.kiwiherb.co.nz

 

Vitamin C
When we think Winter, Vitamin C is always at the top of people’s list for treating the common cold and its symptoms. In 2013, a review of dozens of studies on the effects of Vitamin C in treating the common cold found that it reduces the duration by up to 8% in adults, and 14% in children. This translates to approximately 1 less day of symptoms, in a cold that persists for a week. The studies also found those people under intense physical stress through an exercise like marathoners and skiers, were about half as likely to get colds as those who did not supplement with Vitamin C. Vitamin C works as an antioxidant to protect our bodies from damage.

Practical Advice:
• Dose with a minimum of 200 milligrams daily from different sources.
• Include these foods to ensure a diet rich in Vitamin C: Blackcurrants; Broccoli; Kiwi fruit, Citrus fruits.
• Supplement with BePure’s Super Boost C. Highest quality source of vitamin C I have found.

March Newsletter

img-1273-hungerHormonal Effects on Weight-loss: Leptin and Insulin

A calorie is a calorie, right? Therefore, if you have a balance between your Calories Intake and Calories Expenditure you should remain the same weight, right?

NO!

This rudimentary science is outdated and has been drilled into us for too long! I admit I was fooled for a while. What a lot of people and physicians neglect to account for is the endocrine system (Hormone system) chronic response with regards obesity.

Keep Reading

 

17098030_1582742898419682_8170159408750266718_o (1)Ironman 2017

Wow every year Ironman blows me away, it must be the most inspirational event around! I love going down to Taupo to support all my clients and friends, it has to be one of my favorite weekends.

Congratulations to everyone who competed in the grueling conditions which would have had to been one of the toughest year on record, you are all an inspiration!

 

 

 

 

caffeine-cycling

Blog: Caffeine Effect on Performance

How exactly does caffeine affect your performance, and does it actually improve it? What doses are optimal for improvements?

Keep Reading

 

 

Endurance Mobility Training17078606_10154252679266722_383943940_n

I am happy to announce I will be running another round of Endurance Mobility Training.

If you are interested, please contact for more information [email protected]

Friday the 7th of April, 6pm

 

 

Client Spotlight

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Malcolm King

Firstly, Malcolm deserves some recognition for taking out the Olympic Distance Triathlon National Championships earlier this month in Wellington.

I am proud to have sponsored Malcolm for the last two years. It has been a great journey working together helping him push his limits. Malcolm has gone from strength to strength, with podium finishes nationally and internationally. Some of the highlights in this time include:

  • 1st in NZ National Champs 2017
  • 1st the South Island Regional Camps
  • 2nd in NZ National Champs 2016
  • 6th in his first Pro Race in New Caledonia
  • 2nd place in Austin Texas, USA.

Here is what Malcolm has to say:
“As a professional triathlete, recovery is key so working with Luke has been essential for enhancing my performance. Our sessions together are based around keeping me functioning optimally while preventing the chance of injury due to my high training load.
Since partnering with Taylored Fitness, I’ve excelled in my sport with podium finishes nationally and internationally. Luke has been there making sure I’m in the best shape I can be to train and race. With Luke’s experience and knowledge, I’m happy knowing I am going to get the best out of what I’m capable of.”

Caffeine Effect on Performance

It is widely regarded that caffeine can be used as an ergogenic aid to enhance physiological performance. Numerous studies conducted over the past 15 years have documented enhanced endurance performances. How exactly does caffeine affect your performance, and does it actually improve it? What doses are optimal for improvements? Read on to find out.

 

Proof of Benefit

In 2009, Ganio and colleagues published a systematic review of 21 studies on caffeine in timed performance, they concluded it yielded consistent improvements in performance. The majority of the research studied cyclists, along with running, rowing and cross–country skiing, in events that are greater than five minutes’ duration. Although there was variability in results, improvements of up to 3 percent were achieved. This would be an improvement of around 18 – minute boost in a 10 – hour race.

It gets better, with results from recreational runners over 10km showed a 72 second improvement in time, while one hour time trailed cyclists boosted their performance by 90 seconds.

The intake of caffeine is critical, too little and it has no effect, too much and you can cause overstimulation and gastrointestinal distress. Caffeine supplementation at 3 milligrams per kilogram of bodyweight has shown no effect on cycling time trials, in elevated temperatures to 35 degrees Celsius.

Potential Effects for Increase Performance

The effects of caffeine are well documented in prompting a fight or flight response via the neurotransmitter, epinephrine, which increases the rate and force of muscular contractions, increases heart rate, blood pressure and essentially delivering more oxygen to the brain and other tissues.

Studies related to performance have observed similar responses on sedentary counterparts when placed on a 30 minute cycle time trial. Results show an increase in oxygen uptake and energy expenditure while also limiting the effects of perceived exertion, which is a positive barrier of entry for the sedentary subject. No changes in perceived levels of exertion were also shown in anaerobic performances on athletes. Subjects on a Wingate Test observed no differences in an all – out effort, while test subjects in another study were able to increase their speeds of the ’finishing burst’ in a 1500 – m treadmill test.

 

What about Hydration?

Contrary to popular belief about caffeine increasing dehydration, one study reported no evidence of dehydration on its 59 healthy male subjects for 11 days over varying levels of caffeine. It is reported 12 ounces of coffee or 12 ounces of water will have the same effect.

 

Are there any Downsides?

High doses of caffeine can cause gastrointestinal issues, nausea, shaking and overstimulation that can negatively impact training, sleep and potentially performance.

Recent headlines suggest that caffeine could be heading to World Anti – Doping Agency’s (WADA) prohibited substance list as of late this year. Experts are currently studying whether athletes are using it with the intent of enhancing performance. In order for it to be added to the list the substance must meet 3 criteria:

  • It has the potential to enhance performance;
  • It poses a health risk to athletes;
  • It violates the spirit of the sport.

 

Take Home essages and Practical Application

  • Be judicious about your use of caffeine, and dose strategically and accordingly if you want to enhance performance.
  • To be taken before and/or during exercise in moderate quantities at 3-7 milligrams per kilogram of body weight.
  • Everyone has a varied caffeine tolerance, trial different quantities during training to find your personal dose.
  • Abstaining from caffeine at least 7 days before use or reintroduction after cessation at low doses will yield the greatest chance for an ergogenic effect.
  • Tread with caution and keep an eye out for anti – doping agencies.

 

Nathan Lardelli

Pre-Season Training: Are you Prepared?

It is hard to believe we are already heading towards March. With the winter sports season rapidly approaching, what are you doing to prepare yourself for the forthcoming season?

The biggest concern to every athlete  is injury, yet it is prevalent across all sports. In fact, according to ACC injury rates are increasing year by year!

ACC STATISTICS

  • 471,980 claims where related to sports and recreation injuries in 2014/2015
  • Claims in the Waikato increased by approximately 1000 more than in 2013/2014
  • Injuries to the knees where most common followed by ankles, shoulders (including clavicle and blade), and lower back.

Injury is often a result of deviations in movement. These deviations can be detected through a variety of different methods, the simplest and most cost effective being a movement screen. There is numerous movement screens the are easily assessable, we have found the most effective to be Grey Cook’s Functional Movement Screening (FMS). The FMS can help identify compensatory movement patterns that are indicative of increased risk of injury.

THE OVERHEAD SQUAT TESTIMG_0255 (2)

One of the seven tests within the FMS, the Overhead Squat, as it is a useful functional screening tool that can highlight motor – control problems and mobility restrictions. Research on the FMS is beginning to show that an individual who scores poorly on the Overhead Squat test has an increased risk of injury. This position combines a deep squat with an overhead press and identifies bilateral symmetrical mobility of the hips, knees and ankles as well as the shoulders. Mobility of the thoracic spine is also highlighted within the test.

How to Test: 

You will need a PVC pipe or a dowel to administer the test as well as a 2 x 6 piece of timber. The test is as follows:

  • Stand tall with your toes pointing forwards and feet shoulder – width apart.
  • Place the dowel on top of your head so your elbows and shoulders are at 90 degrees angle.
  • Press the dowel directly overhead.
  • While maintaining an upright torso, descend down into a squat as deeply as you can comfortably go and hold for a count of one.

Try this test with a partner and have them film you from the front and side. This will help you in analysing the movement.

Common Implications & Deviations:

  • If the foot collapses and your heels rise in the assessment, ankle mobility restriction will be present. This could be in the joint itself or tightness in the tissues of the lower extremities like the gastrocnemius, soleus and the anterior tibialis.
  • If the knees should deviate either in internal or external rotation then we can assume this to be a symptom of both hip mobility and hip instability. This could indicate weak/inhibited gluteus medius/maximus, and a tight adductor complex.
  • If the lower back were to hyperextend or excessively arch in the test, we can identify a lumbar stability issue in being a weak inner and outer core. This could further suggest to us the individual may have a tight iliopsoas or other flexors of the hip. Other possible explanations in the deviation would be poor thoracic spine mobility, which indicates tight latissimus dorsi, pectoralis major and minor.

GET AHEAD THIS SEASON: Two Week Deal!

FREE Functional Movement Screen

The first six individuals will receive a FREE Functional Movement Screen with Nathan. First in first served!