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Torque Training

What you DON’T KNOW about CREATINE!

THE TRUTH ABOUT CREATINE 

Article by a supplement nerd and NOT a sponsored supplement company!

Lets get right into it! Im sure you have read many articles by now telling you what creatine is, the type of loading phase you should do and why their brand is better then others. But very few articles actually answer the questions you want to know.

Image result for creatine photos

 

Q: What brand of creatine monohydrate is best?

A: Believe it or not, creatine powder comes from the same facility as the brand next to it on the shelf. Companies slap a label on it and call it their magic mix. Something to be careful of though, companies can make a creatine supplement cheaper by adding in fillers and flavors. A pure creatine monohydrate should list that and only that on the label. The difference between the Allmax brand, Rivalus, Muscle Tech on the shelf is the colour of the label and not the product inside. Read More »What you DON’T KNOW about CREATINE!

How To Activate Abdominals During A Squat

How to Activate Abdominals During Squats

Follow These Steps To Begin Bracing During Your Squat:

  1. Squeeze your glutes together 
  2. Flex your core, as if someone was about to punch you in the stomach (pulling your sternum down towards your belly button—> as you do this take a big breath.  
  3. The big breath needs to come from your STOMACH and NOT your CHEST.

 

To Teach Yourself Proper Abdominal Breathing and Not Inhaling Into Your Chest:

Try the Crocodile Breath:

– Lie on your stomach with your face resting on the back of your hands 

– Breathe deeply so that your low back rises and NOT your shoulder and upper back 

** You want to feel your abdominals pushing against the floor and expanding out sideways. Read More »How To Activate Abdominals During A Squat

Ashwagandha Benefits for Muscle Growth & Recovery

Benefits of Ashwagandha for Muscle Growth & Recovery

Ashwaganda is a natural herb that has been used for many of years to combat stress, improve metabolism and physical strength. 

Many individuals endure a high stress lifestyle, this can significantly impact ones overall health. High cortisol levels (stress) can lead to water retention, weakened immune system, decrease in libido, and slower muscle recovery and growth.

It’s ability to stimulate the thyroid gland plays a huge impact on a persons metabolism. The body depends on your thyroid to regulate your metabolism and produce sufficient amount of T3 and T4. It also allows your body to reduce inflammation and regulate blood sugar levels. Read More »Ashwagandha Benefits for Muscle Growth & Recovery

4 Post Workout Foods You Should Be Eating

Post Workout Foods and Why 

1. Protein:  Try to incorporate 20-40g of protein 30-60 min post workout. Fast digesting protein (isolate) or a whole food source like chicken, turkey, salmon, shrimp, eggs etc. Some studies have shown that having protein powder post workout is beneficial because it takes away a lot of the digesting process of a whole food. Allowing your tired body to digest quickly can initiate faster recovery.

 

2. Carbs: Your body has used up almost all of its glycogen storage. Don’t just have protein post workout and forget about the carbs. Aim for a min of 30g of carbs 30-60m post workout. You can also use fast digesting carb powder like vitargo or karbolyn. Or you can use whole food sources like sweet potato, rice, quinoa, oats etc.

Read More »4 Post Workout Foods You Should Be Eating

Training Log: Dan Petkovsek

This is the second post in my training cycle for USPA Nationals on July 8th.

First off – I know I said I would post each week, but to be honest – the past few weeks have been very busy, and unfortunately, this fell by the wayside – so I apologize.

A post shared by Dan Petkovsek (@danpetkovsekpl) on

A post shared by Dan Petkovsek (@danpetkovsekpl) on

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I’ve had some questions about percentages and other things on this program for people who are running it on their own.Read More »Training Log: Dan Petkovsek

Jenny Craig Took My Money!

Jenny Craig Took My Money

I figure no better time to share this story than on Mother’s Day… lol. She drives me crazy sometimes, but I DO LOVE MY MOM!

The other day, my mom, sister and I drove past a Jenny Craig and my mom says ‘Oh, Jenny Craig! They got my $300..’ I can’t remember the exact conversation, but it went something like this:

Mom: ‘Oh, Jenny Craig! They got my $300.’
Me: ‘And their stuff didn’t work?’
Mom: ‘Well, turns out you actually had to do what they told you.’
Me: ‘HAHAHHA! Omg’
Mom: ‘Yeah, I was hoping maybe if I just paid them, I’d instantly become skinny.’
Me: ‘………. is this real life?’Read More »Jenny Craig Took My Money!

Mornings Are The Secret

Mornings, The Secret to Managing Your Schedule.

I am a morning person. I am also constantly on the hunt to maximize/manage my time better. So when I came across the book ‘What Successful People Do in the Morning’ I figured it would be the perfect read.

Turns out, it was a GREAT read. Here is a quick synopsis for you:

Mornings are the key to taking ahold of your schedule. If we use them wisely, we can build habits that allow us to live happier/more productive lives.Read More »Mornings Are The Secret