With the season change fast approaching, we all could use that extra boost in our system. Supplementation may be exactly what your body needs at this time. Although eating healthy can definitely aid in a properly functioning body, most people are too focused on “what not to eat” and forget to incorporate healthy foods containing necessary vitamins and minerals. Some important vitamins and minerals to include at this time are vitamin D, Omega 3 and Magnesium.
As the season is changing the sun is fading and our bodies are not getting as much vitamin D from sun exposure as they do during the summer. Since our skin is not being exposed to the sunlight as much, our storage of vitamin D is being broken down and utilized within our bodies, which may lead to vitamin D depletion. Symptoms of this may include; getting sick more often, fatigue, painful bones and back, feeling depressed, muscle pain, and slow wound healing. Supplementing with vitamin D can help to produce an adequate amount of Vitamin D and prevent these symptoms from occurring. Most people are vitamin D deficient, which is why supplementing may be a good idea. Vitamin D helps the body maintain healthy bones and teeth, aids in cardiovascular health, regulates insulin levels to manage blood sugar balance and boost the immune system, brain and nervous system.
Omega 3 fatty acid is an essential nutrient, meaning we can only obtain it through the diet. A good way to ensure you are getting a sufficient amount omega 3s is to supplement with it. Omega 3 fatty acids contain DHA and EPA, both acids are used to help with heart health. More specifically it can help to lower blood pressure, reduce cholesterol, decrease the buildup of plaque within the arteries and reduce the risk of heart attack and stroke. Omega 3s can also help fight anxiety and depression, improve eye health, promote healthy brain growth for infants, fight inflammation, reduce fat within the liver, improve bone and joint health, can help improve sleep and is good for the skin. It has so many benefits and functions and is therefore a necessity within the body so if you’re not consuming enough omega 3s, I highly suggest supplementation.
Magnesium is an essential mineral that is required within the body in large amounts. 65% of it is found in your bones and the rest is in your cells as well as some within your blood. It is the fourth most abundant mineral in the body and is needed for over 300 enzymatic reactions in the body. These functions include; metabolism of food, synthesizing fatty acids and proteins and transmitting nerve impulses. Magnesium helps to reduce premenstrual symptoms, prevent bone issues, aid with the cardiovascular system as well as diabetes, can prevent and relieve migraines and relieve anxiety, can boost exercise performance and help to fight depression.
Supplementation, although not always necessary, can really help the body achieve and maintain optimal health even for those who obtain a well-balanced diet. For those who aren’t eating optimally, I would highly recommend supplementing with vitamin D, Omega 3 and Magnesium as they acquire so many health benefits that can really be beneficial during this change of season. It’s a great time to make healthy changes, not only to prevent illness but to achieve optimal health.
CrossFit Closer is now carrying the line 5Star on site which includes these 3 supplements. If you would like to have a custom supplement schedule tailored specifically to your needs feel free to contact me or book through mind-body!
- Jamie Shaw, CNP
These drinks are causing more harm than they are good. A quick and easy solution to this is to create your own natural electrolyte drink using the ingredients listed above. If you’re still unsure about this natural recipe and how it helps, here is a breakdown of these ingredients and how they are helpful post-workout.
Coconut water is a great electrolyte drink as it contains more potassium and sodium than any other sports drink and is great for rehydrating the body. Potassium is required post-workout to maintain water balance. Sodium post workout will help to prevent weakness, muscle cramping, nausea and headaches. The Himalayan salt or any other high-quality salt is added to increase sodium levels. Sodium is the highest concentration lost in sweat and therefore needs the highest amount of replenishment post-workout. The calcium and magnesium powder also helps to replenish the body of minerals. This is important because the body needs calcium for healthy bones and for preventing muscle spasms. Whereas magnesium needs to be replenished as it helps to metabolize food and therefore aids in energy production. Another benefit of magnesium is that it is used for relaxing the muscles. The lemon contains calcium and potassium as well, and will also help with the taste. The sweetener is used for taste and can help to boost blood sugar levels.
After a strenuous workout, the body loses lots of liquids, electrolytes and blood sugar. The idea is to rebalance your fluids and regulate neural activity and muscle function. By replenishing your electrolytes you are helping to rebalance your body and restore your body’s energy levels.
The key to a great workout is warming up your body properly. Thorough warm ups get your body and mind ready for the workout and helps prevent injuries. Good warm ups don't need to be anything fancy, light movements that get your body warm and heart rate up is already a great start. If you know certain areas give you more trouble, specific dynamic stretching or using some aids is a smart next step. For example, walking lunges, arm circles, using light kettlebells or dumbbells, or using bands to help with range of motion or providing light resistances to simple body weight movements. Equally as important, but often forgotten, is cooling down! A proper cool down, even just 5 minutes of work, can significantly help reduce the amount of soreness that hits you when you get to work or get home. Simple cool downs can involve active recovery like a few easy minutes on the bike, or mobility work to help relax your muscles. Even a few minutes of mindful breathing with light stretching can do wonders to get your body ready for the next part of your day. Here's what our coaches have to say in creating the ultimate workout sandwich.
Coach Jayme: General warm up! Anything that gets you warm! Grab a bike or rower and get moving for about 5 minutes. Do some burpees or bear crawl and then some air squats to loosen up. Then get into some specific stretching areas for movements you’ll see that day! (Bands, lacrosse balls, kettlebells, dumbbells are a good place to start). Try to avoid static stretches; save those for your cool down!
Simply put: warm up = get yourself warm
Coach Kurtis: Warm up: bike, row, use some KB/DB's for pressing etc. Cool down: bike and stretch! Couch, pigeon, use the bands to help you get deeper into stretches, etc. All great ways!
Coach Sam: Pick one or two problem areas (for me ankle and groin) do a little bit of soft tissue work on those areas. This could be with the lacrosse ball, voodoo band, or rolling stick. Then spend some time getting your heart rate up on the bike. Then find a stretch or two that mimics the movements from the day's workout.
Coach Evelyn: Look at your workout ahead to determine how you need to prep your body. Get the body warmed up to a light sweat - try a light run outside. Follow that up by flossing the joints and working through some warm up movements that will be repeated during the workout. When you’re done the workout, grab a foam roller or lacrosse ball and work those tight muscles. End with some good stretching.
Coach Steve: My favourite warm up always involves voodoo floss. Wrap up a joint nice and tight, then, move through some range of motion. For example, I’ll wrap my hip and then do 15-20 air squats.
Coach Mickey: After spending 5-10 minutes on the bike or rower I like to do some dynamic movements like arm swings and leg swings to get started. From there I look at if anything feels extra tight or sore and will work on that area for a few minutes.