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  • Protein and Body Composition
    12 Dec 2024

    Protein and Body Composition

    Protein and Muscle Growth Lately, we've had several members ask about the ideal protein intake for muscle growth. The current consensus suggests that if your goal is to build muscle, you should consume 1.4–2.2 grams of protein per kilogram of body weight daily. For example, someone weighing 220 pounds (100 kilograms) would aim for 140–220 grams of protein per day. This often leads to the follow-up question: "How much protein can I eat in one sitting?" Unfortunately, the answer to this isn’t as straightforward. For a long time, the common belief was that the body could process 25–30 grams of protein per sitting (every 1.5–2 hours), with any excess being ....

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  • Post-Workout Happiness
    23 Oct 2024

    Post-Workout Happiness

    Post-Workout Happiness Workouts can sometimes be tough, but the sense of accomplishment and happiness that follows is undeniable. But what’s the science behind that feel-good sensation after exercising? When you work out, your body releases several hormones that can boost your mood. These include endorphins, dopamine, and endocannabinoids. Endorphins: Often called "feel-good" hormones, endorphins help to reduce pain and discomfort. When you exercise, your brain's hypothalamus signals your body to produce more endorphins, making you feel better. Dopamine: This hormone plays a role in creating feelings of pleasure, satisfaction, and motivation, reinforcing the positive ....

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  • The Importance of Joint Health
    3 Oct 2024

    The Importance of Joint Health

    The Importance of Joint Health Maintaining healthy joints is essential for an active and vibrant lifestyle throughout your life. Whether your goal is to enjoy golf or pickleball in retirement, or simply to keep up with your grandkids, joint health is key. Strong, healthy joints provide greater flexibility, stability, and protection. Here are some ways to support your joint health: Exercise – Regular physical activity helps strengthen joints and protects against conditions like osteoporosis over time. Listen to Your Body – Avoid overexerting yourself. If you're feeling pain or discomfort, don't push through it. Scaling back can prevent long-term damage. Lifestyle ....

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  • Why a Golf-Specific Fitness Program is Essential for Peak Performance on the Course
    22 Aug 2024

    Why a Golf-Specific Fitness Program is Essential for Peak Performance on the Course

    Why a Golf-Specific Fitness Program is Essential for Peak Performance on the Course If your goal is to improve your Golf Performance a fitness program tailored specifically to golf is essential because the physical demands of golf are unique and require targeted training to improve performance and prevent injury. Here's why specificity is crucial: 1. Targeted Muscle Groups Golf-Specific Muscles: Golf requires a strong core, flexible hips, and powerful legs. A program focused on these areas will enhance your swing, balance, and stability. Balance and Coordination: Golf demands precise control and balance, which can be improved with exercises that simulate golf movements. 2. ....

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  • The Benefits of Semi-Private Personal Training
    6 Aug 2024

    The Benefits of Semi-Private Personal Training

    Most gyms have opted to specialize in the one size fits all large group class workout model. While this model can be beneficial for a small portion of the population, most people will see much better results and benefit more from a training program that is customized to you and your goals. Below are some of the benefits of Semi-Private Training. Kutting Edge Fitness has been utilizing the Semi-Private model for 10+ years and we are the only gym on the Eastside that offers Semi-Private Personal Training. Semi-private training offers several benefits, balancing the personalized attention of one-on-one training with the camaraderie and cost-effectiveness of group training. Here are some key ....

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  • Fit for Golf
    15 Jul 2024

    Fit for Golf

    Golf: The Life Long Sport Enjoying the wonderful game of golf can be experienced by all ages. Recreational and competitive golfers alike need to have adequate mobility in their hips, thoracic spine and shoulders along with speed and timing to create a powerful swing that can be replicated. The more cross training applied to the main sport will has a positive correlation to lower scores and more fun. Any experience with rotational sports such as baseball/softball, hockey, tennis, pickleball, soccer or cricket will help improve timing and speed while strength training will improve mobility and speed. As always, exercises like running, biking, swimming, hiking and yoga set the ....

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  • Lifestyle Risk Factors
    10 Jun 2024

    Lifestyle Risk Factors

    Lifestyle Risk Factors Daily personal behavior has a dramatic affect on chronic diseases. Chronic diseases like heart disease, cancer, and diabetes are the leading causes of death and disability in the United States. When looking at chronic diseases and their potential connection to the environment, it is important to consider lifestyle risk factors that could play a role in their development. Many lifestyle factors can contribute to the development of heart conditions, specifically coronary artery disease (plaque buildup in the arteries), stroke, and heart attack. These factors include: Obesity or excess weight Smoking Physical inactivity Lack of sleep Substance ....

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  • Post Workout Hydration
    8 May 2024

    Post Workout Hydration

    After a workout, it’s crucial to replenish fluids and nutrients to support recovery. Here are some tips for effective post-workout hydration: Drink fluids immediately : Consume fluids within 30 minutes of completing your workout to start rehydration. Water is generally sufficient for most individuals unless the exercise duration is intense or a long duration. Replenish electrolytes: If you are engaged in a high-intensity or endurance activity, consuming electrolyte-rich beverages or snacks to restore mineral balance is key. Include protein and carbohydrates : Pair your post-workout hydration with a snack or meal containing protein and carbohydrates to help in ....

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  • Strength Training
    9 Apr 2024

    Strength Training

    Strength Training Building muscular strength will increase your quality of life. With more lean muscle mass, injury rates decrease and your body’s ability to complete physical tasks with ease becomes limitless. When one sets a goal of increasing strength, certain variables need to be utilized appropriately to increase strength specific to the goal. Sets, repetitions, weight, tempo and rest periods can all be used to increase muscular strength, power, hypertrophy (muscle size increase), and endurance. For any strength exercise, the table will be applied. If the goal is to increase muscular endurance for cycling using squats, the person would be working to increase ....

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  • Macronutrients
    8 Mar 2024

    Macronutrients

    When trying to build muscle or los body fat, proper nutrition is just as important if not more than your fitness routine. Consuming the proper amount of calories as it relates to your goals will dictate weight gain or loss and the types of calories you consume can directly relate to increasing lean muscle mass along with assisting in recovery. All foods consist of either proteins, carbohydrates or fats. These three macronutrients all have different responsibilities when it comes to nourishing your body. Proteins are the conterstone of recovery from a workout session. They consist of amino acids that help build muscle and decrease soreness. Beef, pork, chicken, seafood, eggs, dairy and ....

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