Triumph loves community events. We love supporting events through sponsorship and participation! We are bringing you a GREAT and FUN event through Sage Elementary Parent Teacher Committee.
You can sign up the day of the event or you can sign up here at Active.com. All proceeds from the Fun Run/Walk will help provide music and arts to students during the state testing periods! We hope to see you all on Saturday!
L-Glutamine: Strength and Recovery
Triumph Fitness is continuing to bring you information targeted at supplementation in addition to your healthy diet and exercise routine. Today, we bring you L-Glutamine. L-Glutamine is said to help build strength and aid in muscle recovery. However, there are several benefits aside from minimizing muscle wasting and exercise recovery.
L-glutamine is an abundant amino acid in the bloodstream and it makes up 30-35% of the amino acid nitrogen in your blood. L-glutamine is synthesized by the body from glutamic acid or glutamate. If the body is unable to produce enough it needs to get it directly from your diet. It is known as a conditionally essential amino acid, because it is used by the body in large amounts.
There are at least 10 proven benefits that L-Glutamine can provide your body:
10 Proven L-Glutamine Benefits:
Aside from L-Glutamine supplementation, there are foods that are high in glutamine that can aid supplementation or if your intake of foods is high enough, then replace the supplementation in general! (This is why clean eating and real food is awesome!- Sometimes you do not need to supplement!).
The Highest L-Glutamine Foods are:
1. Bone Broth
2. Grass-fed Beef
4. Chinese Cabbage
5. Cottage Cheese
7. Broccoli Raab
8. Wild Caught Fish (Cod, Tuna and Salmon)
L-Glutamine Improves Energy and Exercise Performance:
One of L-glutamine’s main roles in the body is to aid in detoxification by cleansing the body from high levels of ammonia. Glutamine converts additional levels of ammonia into other amino acids and amino sugars. Participating in 60 minutes of exercise can reduce glutamine by 40% in the body and suppress the immune system. This has a negative impact on your resistance training.
L-Glutamine Boosts HGH:
A study reported that glutamine also helps with human growth hormone secretion (HGH); this aids with fat metabolism and supports new muscle growth. When we supplement with L-Glutamine, research has suggested that HGH levels are up by nearly 400%; this leads to an increase in resting metabolic rate and improves the after-burn effect. The after-burn is essential as if continues to burn fat, aiding in weight loss and building lean muscle mass. In addition, supplementing with L-Glutamine can suppress insulin levels and stabilize blood glucose. This allows the body to use up less muscle mass.
Talk with Coach Fonseca during your nutritional coaching to see if L-Glutamine supplementation will aid in reaching your goals!
Branched-Chain-Amino-Acids have come back into the fitness realm full force- and with good reason! Many fitness lovers take BCAA supplements for gaining mass, but they are also helpful for maintaining muscle and a lean form.
When we search to lose weight or fat loss, we tend to reduce calories. Often, this can lead to muscle breakdown because as the body gets leaner, then it will lose muscle mass as the body tries harder to hold onto fat stores. Therefore, the body will use muscle to gain energy. This is bad news for anyone who is looking for a defined/hard body. In addition, the muscle loss occurs because the body breaks down more protein in order to use amino acids for fuel.
Now, we are just talking purely about diet at this point. Imagine if you were working out for weightloss on a calorie reduced diet- well, with a decrease energy intake will make for a rough training session. Lifters can find that they are too tired or weak to lift as heavy and your muscles will adapt- refusing to use as much energy to get the work done.
In a nutshell, this all means that your body will not increase lean muscle mass and your body may possibly use lean muscle or energy since you are not using it to lift a heavy load.
So, how do BCAAs help?
Branched Chain Amino Acids stimulate protein syntheseis (possibly more than protein on its own!), and they can increase the cell's capacity for protein synthesis! In addition, BCAAs reduce the rate in which protein is broken down. With the combination of these two things, it is plain to see that if we can increase synthesis and decrease breakdown, then we can gain muscle or simply maintain.
In addition, BCAAs may also help improve workout intensity because BCAAs compete with amino acid tryptophan to enter the brain. Tryptophan can be converted into serotonin and cause the body and mind to feel fatigued. (Less intense workout!) When we supplement with BCAAs, it reduces the amount of tryptophan that enters the brain so we may be able to work harder and longer!
Why consume BCAAs in supplement form instead of solely through whey? Well, supplement form of BCAAs require no digestion and can be quickly absorbed into the bloodstream. If we solely get BCAAs through whey, it takes several hours for all the amino acids to be absorbed into he blood stream. Supplement form spike blood amino acid levels allowing the plasma levels to be greater than the just the extent of protein alone.
There have been several studies that have shown that dieting groups supplementing with BCAAs increase muscle retention and maximize fat-loss than those who did not supplement. So, the more muscle we retain, the greater percentage of lost body fat.
Are you a looking to lose weight? Do you want to build muscle? Do you want to live a long healthy life? There several whey protein benefits! Whey Protein helps support your body in reaching it’s maximum potential.
Whey protein has been proven within several medical studies to improve weight loss, increase energy and boost the most powerful antioxidant- glutathione. Whey, in particular, has a high absorbtion rate in comparison to other sources of protein. It is easy to digest for most men, women and children. Which is why whey is the most popular protein supplement today, and for good reason.
Whey Protein 101
Whey is one of two types of proteins found in milk: whey and casein proteins. Whey proteins are the globular proteins derived as a by-product of cheese production. The term “whey” refers to a complex substance made up of a combination of protein, lactose, minerals, immunoglobulins, and trace amounts of fat. It is primarily the protein (and some of whey’s highly bioactive peptides such as lactoferrin and lactoperoxidase) that make it a superfood for fat loss. This whey protein is dried and sold in powder form and is easily reconstituted by adding liquid.
There are several types of Whey sold today, but here are two common forms:
Whey Protein Concentrate – This form of whey contains low levels of fat and cholesterol and higher levels of bioactive compounds in the form of lactose. This is the best and least processed form.
Whey Isolates – In isolates, the fat has been removed, and they are lower in bio-activated compounds with a mild to milky taste. But the proteins can often be denatured.
Whey Protein Benefits
1. Increases Strength and Builds Muscle
Many studies have concluded that whey protein boosts both muscle mass and strength. In a recent 10-week study, the researchers split 19 men into two groups and gave whey protein, casein and amino acids, then gave the other group a placebo. The men who took the whey protein combination gained body mass, muscle mass and body strength. They also found that it increased protein synthesis and improved muscle performance!
Studies carried out by Laurentian University Ontario concluded that “protein supplementation during resistance training, independent of source, increased lean tissue mass and strength over placebo and resistance training”. Whey protein is the most efficient way to add protein to the diet without extra calories from carbohydrates or fat.
Whey protein typically contains 80-90% protein which is higher than compared to lean red meat, chicken, fish, eggs or cheese. It provides the body with what it needs to build muscle, strength and to recover quickly after a workout.
2. Reduces Cravings
Ghrelin and Leptin are the two hormones that help to regulate appetite. Leptin primarily effects energy balance, while gherlin regulates hunger, but the two work together to tell your body when it needs to eat. Whey protein seems to affect these two hormones and causes them to balance out and decreases hunger cravings.
3. Boosts Glutathione
Whey protein helps increase the production of glutathione which is a master antioxidant. It is a found in every cell in your body and helps eliminate free radicals, which cause cell damage. Taking whey protein helps to fight free radicals and disease. Glutathione has been studied to prevent cancer and fight aging diseases such as Parkinson’s and Alzheimer’s.
4. Boosts Immunity
Whey protein boosts your immune system! Glutathione also boosts the effectiveness of all the other antioxidants like Vitamin C, Coenzyme Q10, ALA and Vitamin E. It helps heal the effect of environmental and dietary toxins.
Whey Protein Side Effects
Despite all the whey protein benefits, there are those that may deal with a dairy allergy, that may prevent them from using this as a supplement. There are other good sources of protein available- talk with Coach Fonseca about what other sources of protein can meet your dietary needs. And of course, since we are proponents of consuming real whole foods- the best source is always consuming high protein foods.
You've heard it. You've seen it. Maybe you have even read about the hype of Apple Cider Vinegar (ACV).
So, why do we choose to drink it? What benefits have we actually noticed within the Triumph Kitchen? Well, Coach Fonseca brought home ACV over a year ago. I smelled it and my mouth watered and my cheeks tingled. I opened the container and used my sniffer to smell what I was about to encounter. I didn't think I would be able to stomach it. However, I braved the challenge and poured in some ACV into a cup and filled up the rest with just a wee bit of water (drink it faster right?!). I drank it- gulped it. I admit that my first time of ACV was awful. I was bent over the sink, sure I was going to lose my cookies for about 15 minutes. When I talked with Coach Fonseca about it, he was able to give me some tips and strategies that helped me realize that I went about my first ACV experience all wrong.
1. You only need about 1 Tablespoon of ACV
2. Fill your cup all the way up with water
3. DO NOT drink on an empty stomach
So, basically, I failed in all three areas. Which really, in hindsight, is awesome because all of you get to learn from my mistakes! We continue to drink ACV every single morning. What I have noticed is that the claims of the internal and external benefits of ACV hold truth. Here are just a few of the benefits:
When you purchase ACV, you must make sure that you select the ACV that includes the "mother." The mother is the dark, cloudy substance in the ACV formed from naturally occurring pectin and apple residues - it appears as molecules of protein connected in strand-like chains. The presence of the mother shows that the best part of the apple has not been destroyed. Vinegars containing the mother contain enzymes and minerals that other vinegars may not contain due to over-processing, filtration and overheating.
The Triumph Kitchen suggests that you start using ACV as a part of your diet. You will see the immunity boost and the ability to help you keep lean in combination with your healthy diet and exercise! If you just CAN"T stomach the ACV liquid, there are capsules and tablets available in the organic supplement sections of many chain stores.
Happy Apple Cider Vinegaring!
Alright, we have been focusing on informing all of you about the benefits of food. Good ol' food. Eating like we care about our bodies, our brains and our health. However, Triumph Members have been asking us for down and dirty information about supplementation. What do we, The Triumph Kitchen, take? Why is it valuable? Can it help with results? What supplements are just a fad or not truly beneficial? So, here we find ourselves- revealing the benefits (or lack of benefits) in the supplements that may be beckoning your name.
Today, Triumph Fitness brings you Fish Oil. Take note that when purchasing fish oil, pay attentions to the quality of the fish oil that you purchase. Quality and pure fish oils are going to ensure you get maximum benefit without all the fillers that may be snuck into them (for companies to profit off our lack on true understanding).
Fish oil contains essential fatty acids (EFAs) that have been shown to offer an array of benefits. We will be focusing on two essential Omega 3 Fatty Acids: EPA and DHA. Why are these considered "essential?" Well, because our body needs them for proper function but we cannot produce these fatty acids. So, we must take care to either obtain them through out diet or taking supplements.
How does this help with body composition?
The essential formula for gaining muscle is that the rate of lean tissue gain, or protein balance, is the rate of synthesis minus the rate of degradation. Since EPA and DHA can increase synthesis and decrease degradation, fish oil can help muscle-building.
In addition, EPA and DHA support insulin function and increase glucose and fatty acid uptake into muscle cells. This may help nutrients absorb muscle and away from fat, improving body composition and providing more fuel to the muscle during workouts. EPA and DHA have also been suggested to support blood flow and exercise performance.
Fish oil is an incredible supplement- nothing fishy about it! Not only does it have benefits when paired with our routines at the gym and real food consumption- but it benefits it your overall health. Take a peek at some of the benefits below:
So, our recommendation? Fish oil is a supplement we recommend for those who are interested in benefiting from the nutrients. We, the Triumph Kitchen, do take fish oil packed with Omega 3s EFA and DHA. However, fish oil may not be necessary if you regularly consume fish, through meals, that are high in Omega 3s- therefore you would be gaining the benefits of fish oil without additional supplementation but naturally through your diet.
Of course, as always, refer to your physician's recommendations about adding fish oil into your diet..
A wise man once said "It is not about how much we give, but how much love you put into giving." Triumph loves to give. It is only by giving that we are able to receive more than we already have. Giving feels good and is good for the soul. We support great causes that move communities across the Country and love to support our local community. Join and family and please come join us in giving back!
Where Triumph Gives:
Each Month Sweat Angels gives. One check-in equals a gift to a family or child in need. When our members Facebook Check-In- they give. Here is the 2014 Sweat Angel Wall of Giving:
Triumph has supported students in sponsoring for educational and fitness activities. From sponsoring middle school students to play club volleyball to elementary students attending outdoor school. Triumph believes everyone should have the opportunity and Triumph loves to support those deserving kids!
Triumph has hosted two separate 5K Runs to support local families. We love. We care. We have hope.
Giving is good. We are lead by a giving Coach with a heart filled with expectation of achieving goals and giving everything in the process. We love to inspire and feel inspired by others. We are Triumph.
Have you been avoiding the weight room because you are afraid of growing chest hair? The truth about lifting weights for women is that it takes A LOT of the hormone testosterone for women to gain as much muscle mass as men. So stop just focusing on solely cardio and read about the benefits that weight lifting has in store for your feminine figure!
Most people know that lifting weights increases muscle. However, that muscle does not always have to mimic Hulkette-- It can be lean, give shape to your arms,give shape to your booty and take inches off your tummy. When all those magazines talk about "tone" what they really mean to say is strong muscle. Tone is strong muscles. The more muscle you have, the more calories you burn when you work out.
So, what exactly are the benefits of weight training?
Metabolism and muscles: Weight Lifting has amazing effects on fat loss. that lifting weights has on fat loss. The more muscle a woman has, the more calories she will burn at rest. So, basically, muscles speed up your metabolism, resulting in fat loss.
Bone health: Many studies have shown that lifting weights regularly can increase bone density. We will appreciate this as we age.
Independence: Being strong makes everything easier. Tired of the men asking "You need help with that?" Are you ready to shock the masses that you can dead lift that couch? It is all you girl- get some!
GIRLS, YOU WON'T GET BULKY.
Hormones: Most women simply do not possess the level of testosterone necessary to support a bulky physique. Furthermore, any woman who does have a massively muscular physique is probably supplementing with hormones. While we all have different genetics, and some of us are prone to having more muscle density than others, as a general rule you have to train for bulk to get bulk. Gaining that type of muscle isn't easy.
This past week, I decided to try something simple yet new to jazz up my protein shake. It was delicious and filled with antioxidants! You can grab a rather large bag of mixed berries from Costco to get you through several weeks of these shakes if your taste buds are happy.
Berries Protein Shake
Frozen Berries, 1 cup
Water, 2 cups
Protein Powder, 1 scoop
Triumph Fitness is happy to offer members (and the community!) the purchase of FitAid to aid in both your performance and recovery. FitAid is a 45 calories. All Natural. Certified Gluten Free. Neraly 2,500mg of Supplements. No Artificial Anything. You can purchase FitAid by the can through Coach Fonseca straight from the Triumph Fitness fridge!
There are valid reasons to detox and cleanse your body, but cleanse and detoxing eventually becomes an everyday activity when you care for your health. Our body in its natural state- detoxifies at all times. When we breath, digest healthy clean vegetables, use our muscles or just basically living- our body creates toxins that need to be removed from our body.
Today's modern busy lifestyle causes many people to accumulate toxins in the body at a greater rate than the body can expel them. So, we are living with high levels of toxicity most of which are not found in nature rather the foods and drinks we consume that are filled with artificial fillers. Once our body accumulates too many toxins, and we do not act upon a healthy lifestyle, disease can set in. Disease causes cellular malfunction caused by lack of nutrition and too much toxicity.
This is where one of the biggest buzz words amongst many programs is "detox." So, how do we actually detoxify the body? Well, stay away from juice binges and filling yourself with too much sugar! The good news is that your body can handle a heavy toxic load if you are getting proper nutrition, sleep, and have healthy bacteria within your gut. The human body can flourish with lots of good nutrition. However, this does not simply come from consuming purely supplementation nor purely a stand alone "detox" drink. Junk food robs the body. It removes nutrition and unbalances our gut. The best way to detoxify is with a healthy "real food" diet possibly paired with supplementation.
Produce detoxifies the body, especially when organic and raw. The trick is that we have to eat a lot of it and a variety of it. By simply eating vegetables (kale, collard greens, spinach, beets, radishes, carrots) with herbs and spices (garlic, turmeric, cilantro) and toss in some seeds (pumpkin, sesame) you can increase organ functionality, build up your cellular function, prevent disease, and expel toxins from the body (even man-made toxins).
Think about the Paleo Diet that masses have dedicated themselves to following. It is based on the information that humans forged on vegetables growing out of the ground. It is estimated that before grain agriculture came to time that we ate up to 8 pounds of produce a day. Of course, fruits and nuts were in season but herbs, leafy greens were popping our of the ground.
You can drink to aid in detoxification. Cranberry, lemon, water... Lemon balances the PH and helps boost liver's ability to detoxify. The cranberry keeps the kidneys going strong. Water flushes out the body. There are countless benefits but those are the top ones.
There are multivitamins, minerals and other supplements that can support and speed up your detoxification. Coach Fonseca can speak with you about those products and where to get a hold of them. Keep following for a post about supplementation to support what our body needs to reach fat loss and muscle gain!
Here is a recipe to help you get started on that real food detox! Don't forget that Coach Fonseca is able and willing to provide nutrition coaching to help aid in this process towards a healthier lifestyle!
For the dressing:
Many wonder why we Triumph. Why are we so dedicated to attending one place and why do so many people continue to come back for more- even if life circumstance require them to leave for a period of time. Well, Triumph is legit. Triumph Fitness is family for many of us. We look forward to not only exercising, but the smiling faces waiting for us when we walk through the door. We look forward to the dripping sweat, the hand calluses, the heavy lifts, tired legs, and painful runs AFTER the painful WOD.
Members Triumph because:
"The results are fabulous! It is worth every ounce of soreness"
"It makes me smile on the inside, everyday a new personal best!"
"I get to push myself and others beyond the point we ever believed we could perform."
"Having the opportunity to work out with a coach that not only makes me want to be stronger but also- I want to be a better me- it is priceless!"
"It beats the shit out of being an average 'Joe'."
"Truth is that Coach Fonseca rescued me from the miserable depressed person I didn't even know I was. That and the other people he draws in makes a family I can't imagine not having in my life right now."
"So I am never unhealthy and look like that again."
"I spend time sweating with the most motivated, fun, kind, and funny people on earth."
"I know it's essential to keep moving! Triumph is fun. Triumph constantly educates. Triumph challenges. Triumph is family. Triumph encourages."
"My kids see an example of strength. Strength is beauty."
You may have read a couple common themes: It is addictive. We get addicted to the health and results. We are a family. We support one another, love one another, and even hang with one another. Coach Fonseca. He's pretty legit. Coach Fonseca not only is extremely knowledgeable about fitness, mobility, and nutrition, he undergoes training constantly. He is a certified personal trainer, childhood obesity trained, mobility trained, and a certified CrossFit trainer. He gets us results and helps us gain strength physically and mentally.
We all Triumph for many different reasons and we would love for more family to join us!
Quinoa Taco Bowl