Optimize your health & performance with Dr. Marc Bubbs

Sep23

You’ve heard us talk about the importance of proper nutrition and supplementation for optimal health and performance.

Today we’re going to bring in the expert: Dr. Marc Bubbs.

Dr. Bubbs is a board-certified Naturopathic Doctor, Strength Coach, Author, Speaker, Blogger and Sports Nutrition Lead for the Canadian Men’s National Basketball Team.

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Everything is Stress!

Aug27

When we train we place a stress on the body and ask for it to adapt.

When we learn something new we stress our brain with the new knowledge and ask for it to adapt.

The process of stress and adaptation is a vital cycle to our lives. It is also the key to achieving our health and performance goals.

Now, to fully take advantage of this process we must be able to manage the stressors in our lives.

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Why you don’t need the next great fat loss secret

Aug18

Eat less, exercise more. Results ensue. Eat even less, exercise even harder.

This is the vicious cycle most people are drawn into when they begin their journey to look their best. The problem is that this story is more like a nightmare than a fairy tale. It doesn’t end well. Chances are you’ll end up injured and put the weight right back on. You might tell yourself it’s because you lacked willpower, discipline and you’d be wrong!

It didn’t work because it was never sustainable in the first place.

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Movement Hygiene: 10 min to Better Joint Health

Aug10

Joint health is vital to our daily activities yet many of us carry around little aches and pains, prohibiting us from enjoying our lives. These nagging injuries can be in the form of “tight” shoulders preventing us from playing catch with the kids or “stiff” hips limiting our ability to change levels and move freely.

The reality is that 2-3 hours in the gym will not help us optimize joint health. Could you imagine if I said brushing your teeth every other day would be sufficient? Appalling right? Yet we often take this approach with our physical fitness.

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The most overlooked recovery tool… It’s free!

Dec05

We all breath. It’s essential to life and yet most of us suck at it.

Shallow breathing, where our chest rises upward, and breathing through the mouth is the norm in untrained folks.

This form of breathing is often the result of the stresses of life, competition and injuries.

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Is Your Training Decreasing Your Performance?

Oct24

Training has a positive or negative after-effect on your performance.

Fitness or Fatigue

Fitness and fatigue don’t occur in isolation, but rather they both add up to the overall training effect, shown in the graph by our friends at PUSH Strength. When fatigue outweighs the fitness after-effect you have a decrease in performance. This can start out as what’s called overreaching, characterized by sleep disturbance and mood instability on top of the decrease in performance. Currently, overreaching is a huge problem in sport, leading to overtraining and burnout.

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Improve your Recovery for Improved Performance

Oct08

Do you recover as hard as you train? Training is only half the picture when we are looking at creating adaptations for your specific goals.

There are two effects of a training session based on the Fitness-Fatigue model (developed in 1982 by Bannister). Often times when looking to improve performance (strength, speed, agility, or any biological quality), we are quick to turn up the training intensity to achieve the desired adaptation. This increased intensity also comes with increased amounts of fatigue, which limits our performance. I think you can see that this can quickly become a vicious cycle leading to overtraining and burnout in youth athletes.

While recovery is best programmed based on each individual athlete, the same way we customize training programs, here are three simple ideas that may help improve your recovery.

Sleep

Lots of research has been put into sleep in relation to athletic performance lately. It should not come as a surprise that enhancing one’s sleep quality and quantity can provide many benefits.

Here are some quick tips on improving your sleep:

1. Develop a routine.  Just like most people have a training routine, to optimize our sleep we can use a routine to ensure improved quality and quantity.

2. Turn off the technology.  This is a hard one for most and I’m no exception. Constantly staring at the screen of your phone, laptop or television keeps the brain engaged and can influence your mood at a time when we want to be relaxing.

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