If you workout regularly or are maintain a high level of activity on a daily basis, then you likely know about the importance of protein soon after you finish. Simply put, consuming protein is essential for optimal muscle growth and repair.
Pittsburgh is lucky to be home to Zire Nutrition, a company that makes it its mission to empower people to do their best every single day. And they do just that with a selection of health and wellness products designed to keep our bodies moving.
Zire Nutrition was officially founded in 2019 by Josh Rulnick, though the team might backdate that to about five years ago, when Josh’s mother was diagnosed with breast cancer. At the time, Josh knew that lifestyle changes, including dietary changes, were imminent and that he would want to support his mom in any way that he could.
“No matter what anyone is facing, they deserve access to wholesome dietary options,” Josh explained. “Our team of food scientists, nutrition advisors, and brand developers work hard day-in and day-out to build awareness around health products through education. People need to know what’s going in their bodies so that they can make the right decisions that align with their health and lifestyle goals.”
For Zire Nutrition, that means a researched selection that boasts products containing real, wholesome ingredients….products such as:
“Our nutrition labels are transparent and showcase the natural and clinically researched ingredients that we use in all of our products,” Josh said. “Best of all, our in-house food scientists and nutrition advisors are the people who create our formulas.”
According to Josh, Zire Nutrition doesn’t rely on factory recommended formulas that are designed to maximize profits. Instead, they research and test their own formulas to help people to be and do their best.
The Pre-Workout Drink
As with all of their products, it’s not just about what’s in it, it’s also about what’s NOT in it. Take the Pre-Workout Drink, for example. You won’t find any artificial sweeteners, sugar or single-source caffeine.
“Pre-workout drinks are often misunderstood because people tend to associate them with huge muscles and explosive workouts that make you feel like you want to run through a wall,” Josh said. “While these products do exist for a certain type of fitness buff, that’s not why we created it.”
Zire Pre-Workout Drinks, which are available in three flavors — Blue Raspberry, Fruit Punch and Pink Lemonade – help our bodies create energy through two types of caffeine, green tea, and green coffee bean extract. While Zire calls it a time-released formula, it’s more like a combination of rapid build-up and steadily built energy. In fact, people following the most popular types of workouts – cardio, HIIT, Crossfit, and strength training – use Zire Pre-Workout Drinks because it powers them through their workouts without the typical post-workout crash.
Here is a photo of the nutrition label of the Pre-Workout Drink:
And Josh is just as much of a Zire customer as he is the founder, as he practices what he preaches. Zire created the Pre-Workout Drink to serve his demanding lifestyle as a dad of two young kids, someone who never misses his daily workout and Zire founder. Like many others, Josh’s life demands a pre-workout drink that helps him power through his entire day, not just his workouts.
Though customers praise the Blue Raspberry flavor, the Fruit Punch receives a lot of love, as does the new Pink Lemonade flavor.
Zire Nutrition shares its love with SweatNET Pittsburgh members by offering an exclusive 15 percent discount on all orders. New customers can save $5 on their first order just by signing up for an account. Check them out at zirenutrition.com
…Dry needling may look like acupuncture but beyond both using thin needles to break the skin. There are significant differences with the intention that the needles are used.
Acupuncture has been around for centuries and based around ancient Chinese medicine. Acupuncture’s goal is to relieve pain by altering or restoring the body’s energy flow.
If you’re still having questions it’s always best to consult with your local physical therapist or health care provider that is familiar with the Dry needling and the specific issues you’re having. At Activade Health we work with athletes and the active population in Charlotte, NC who have suffered from an injury or are dealing with a chronic pain condition through the use of dry needling in conjunction with other physical therapy treatments to correct the problem and get our clients back to doing the sports and activities they love most!
(Disclaimer: The information contained in this article is presented for the purpose of education only. Nothing contained in this report is intended to be instructional for medical diagnosis or treatment.
The information should not be considered complete, nor should it be relied on to suggest a course of treatment for a particular individual. It should not be used in place of a visit, call, consultation or the advice of your physician or other qualified healthcare provider. Information obtained in this report is not exhaustive and does not cover all diseases, ailments, physical conditions or their treatment. Should you have any health care related questions, please call or see your physician or other qualified healthcare provider promptly. Always consult with your physician or other qualified healthcare provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of something you have read in this report. )
By Dr. Ken Corcoran, PT, DPT, SCS, CEAS
…Let’s start off with different types of posture so we can then delve into the implications.
Types of Posture
There is not necessarily a “perfect” posture, but there is such a thing as a balanced or neutral spine. The first type of posture variation is called Lordosis.
Lordosis
A lordosis is an excessive inward curvature beyond a normal range. Both the lumbar spine and cervical spine naturally have a lordotic curve (a “C” shape), but having an increased curve in these segments can lead to an abnormality which can also be referred to as swayback in which not only is there an increased lordotic curve, there is then an increased kyphotic curve in the thoracic spine as a compensation. This type of posture can occur from extreme extension movements seen in dance, cheerleading, gymnastics, and pole vaulting or high jump. Typically, swayback will come with ligamentous laxity (looseness) which then creates instability in those joints. This can occur from other conditions such as pregnancy, obesity, cerebral palsy and muscular dystrophy.
Rounded Shoulders
A rounded shoulder posture is soooooooo common now-a-days. It can be a compensation from another posture variation, but it usually goes hand in hand with the wonderful slouched position we are all in. Sometimes, this posture can also be related to mental health and body acceptance. If depression or anxiety is a factor, individuals tend to stand with less attention creating a slouch. Or if a woman is well endowed in the chest, subconsciously she may resort to a rounded posture to remove attention. When the shoulders are rounded forward, the scapulae are next to follow. The scapulae will protract or slide forward/around the thoracic cage. When this occurs, the muscles that are responsible for keeping the scapulas retracted or back (I.e. the rhomboids, latissimus dorsi, serratus anterior, middle and lower trapezius) will be placed in a lengthened position and therefore lose strength from not being active. This may also bring about a scapular winging position in which the scapula are rotated off of the thoracic cage and protrude posteriorly. Along with this, rounded shoulder posture will cause the pectoralis major and pectoralis minor to be in a shortened position and create tightness. Lastly, in order for us to see being in a rounded shoulder posture, we have to extend the neck to make our head level. That brings me to the next postural variation.
Forward Head
Forward head posture is exactly what it sounds like, bringing the head forward and extended. Forward head posture is also called “Text Neck”. This creates a shortening of the posterior neck musculature and therefore an extreme tightness. This combined with “holding our stress” in the neck and shoulders creates a very uncomfortable section of the body. The head itself weighs approximately 13 lbs. When a forward head posture is developed, the displacement of the weight of the head moves anteriorly creating an increase in muscle activity posteriorly in the neck and shoulders. So not only are the neck muscles shortened and tight, they are needing to work harder to support the weight of the head. These muscles are the levator scapulae, upper trapezius, scalenes, and the suboccipial muscles.
What do all of the postural variations mean?
When it is all put together, you get: Upper Crossed Syndrome and Lower Crossed Syndrome
Upper Crossed Syndrome
These are the complexities created with the slouched posture. Rounded shoulders and forward head creates a tightness in the upper trapezius and levator scapulae (tight posterior neck) and a weakness in the neck flexors. Along with this, there is the cross of tightness in the pectorals and weakness in the rhomboids, latissimus dorsi, serratus anterior, and lower trapezius. In combination with these imbalances, the anterior portion of the shoulder has a lot less space for the tendons to fit properly and the angle of pull on the muscles then changes as well. These all become a problem when going to perform overhead movements. Whether that is lifting a barbell overhead, spiking a volleyball, swinging a golf club, lifting your baby up in the air, or jackhammering cement. How can it be expected to perform these movements well and pain free with the entire upper body alignment unbalanced?
Possible Injuries as a Result of Upper Crossed Syndrome
Shoulder impingement
Rotator Cuff Tear
Chronic Migraines and Headaches
Thoracic Outlet Syndrome
Biceps Tendinitis
Trigger Points
Lower Crossed Syndrome
These are the complexities created with a postural variation involving the lumbar or thoracic spine. This causes tight erector spinae muscles that run along either side of the spine and weak abdominal muscles. This syndrome also leads to the imbalance of weak glute muscles and tight hip flexors. Again, these imbalances become a factor when trying to perform movements such as squats, lunges, kicking a soccer ball, running, jumping, swinging. In actuality, upper crossed syndrome factors can contribute to lower crossed syndrome imbalances as compensation. If an individual is unable to lift a weight overhead properly, the lumbar spine and hips will compensate to help and create the possibility of further injury.
Possible Injuries as a Result of Lower Crossed Syndrome
Disc herniation
Spondylolisthesis (sliding or slippage of the vertebrae)
Nerve root impingement
Hip impingement
Poor patellar tracking and patellar dislocation
Ok, so my posture sucks. What do I do for it?
First off, give me a call! I would love the opportunity to help you create better posture and eliminate the risk of future injury. Posture dysfunction is literally my favorite to correct (only those in the healthcare field get excited about these things!) Second, understand that having good posture is a lot more than just “sitting up straight”. It is re-educating the body of what correct posture feels like. It is re-teaching the weak muscles to activate properly again. It is stretching the tight muscles. Correcting posture takes WORK. But, by putting in the WORK, you are reducing injury risk, reducing pain, and re-aligning the body naturally so you don’t have to think about “sitting up straight”. Third, here are some great exercises to get you started on your path to better posture!
But wait… can’t I just wear a posture correction brace?
Sure, you definitely can. But, it will not help long term. The brace will put you in a better posture, but the problems will still exist. You have to strengthen the weak muscles, stretch the tight muscles, and teach the body. A brace cannot do that.
What about Kinesio tape?
Sure, you can wear Kinesio tape to help correct posture. But, it will not help long term. The tape may remind you to sit up straight, but again, it is not correcting the problems.
So if you want to CORRECT your posture for real, here is a good starting point. Head to my website to find a series of exercises that can help!
*SweatNET Member Discounts*
1st class FREE
20% off the first month of Unlimited Membership
$10 off 8, 12, and 16 Class Packages
It’s here! The most wonderful time of the year. Right?
The holidays certainly look different this year, and while the convenience of curbside shopping and the cancelation of complicated family reunions may have reduced a few of the usual stressors, that doesn’t mean that the hustle and bustle of the holidays has disappeared.
2020 has really shown us the significance of self-care and wellness, but it’s still so easy to get swept up in the “busyness” of things. As yoga teachers and owners of Charlotte Pop-Up Yoga, Natalie and I teach the importance of connection, flow, and intentionality on the yoga mat, but it’s just as important to carry that intention off the mat. That’s why we’re sharing five simple ways you can practice self-care and wellness this holiday season.
1. Move for 15 minutes each day.
Our schedules tend to get jam packed around the holidays. Often our exercise plans are the first thing to go in order to make time for something else. But you don’t always need to block an hour for a yoga class or thirty minutes for a run. When you find yourself struggling to exercise this month, set a goal to move for at least fifteen minutes each day. That can be playing with your kids on a playground, going for walk at work, taking a short jog around the block…anything!
3. Practice Simplicity. Less is More.
4. Just Go With the Flow.
5. Practice Gratitude.
Although this may seem obvious, many of us forget to actually do it. Make a point to inhale, exhale, and list three gratitudes each day. I promise, everyone has something to be thankful for. Remember, “it is not joy that makes us grateful; it is gratitude that makes us joyful.” – David Steindl-Rast Looking for more help staying mindful or well this season?
Check out our Christmas DropSound Pentatonix Yoga class December 10th or the Intentional Ten Podcast for more inspiration on your wellness journey!
Prioritize YOU
Ready or not, here comes winter! As we look forward to the holiday season, do not forget about YOU. It is easy to get caught up in the busyness of the season, but we are here for you whether that means a gift card for a loved one or a NuCalm Deep Meditation session for yourself to ease the stress of the holidays. NuCalm can be added to Microblading, Skin Treatment, a Shape House session, or CoolSculpting treatment. Sometimes it can be hard to put yourself first during this time of year, but it is not selfish to prioritize your mental health and self-care.
Dominate This Season
Although the daylight hours are decreasing, the days often feel longer as we approach colder weather. Utilize one of our most popular wellness services, and get a B12 shot; this will give you that needed energy as well as boosting your immune system to kick the cold and flu season to the curb. Check out our wellness booster bar options we have to offer at our Northville location. Get ahead of the season and book now before you head into hibernation.
Holiday Prep – Modern Beauty Style
It is not uncommon to start to feel a bit drab in the Winter, but that does not need to be the case. We all want to look our best at our holiday parties, so why not start prepping now? We offer many ways to look and feel your best, check out our personalized treatment plans for cosmetic injections, and get your best skin with our skin treatments to conquer the upcoming season with confidence. Start out this season by putting YOU first and book your modern beauty and wellness experience at Urban You in Northville.
Black Friday and Small Business Saturday are coming up fast, and our SweatNET partners in Grand Rapids have some seriously sweet deals for you!
We have compiled a list of some of these crazy good sales. The best part? These bargains are mutually beneficial for you AND the businesses that we all love! Support local this holiday season. Our community and friends need us more than ever.
BONUS: Anyone who redeems one of these deals will receive one month of SweatNET for FREE! Email marjorie@sweatnet.com with proof of purchase and we will give you your first month of SweatNET for free or add a free month to your current subscription!
A Lululemon mat + 30 days of unlimited virtual yoga for $125!
15% off monthly memberships; 20% off if paid in full 6& 12 month.
Buy a Portable Boxing bag and one year of CKO on-demand for $369. Usually the on demand alone is $360!
Unlimited Training until 12-8 for $100!
Nov 22-30: $70 off BT Hypervolt and Hypervolt Plus –30% other tech (Vyper, Venom, Hypersphere)!
3 Class Pack for $30! (available through Dec 30th at midnight!)
2 for $50 tie dye loungewear; 3 for $20 tie dye facewear; buy $50 get $10 giftcard; Buy $100 get $20 gift card; Service deals ONLINE ONLY- $25 off teeth whitening; babe above the mask package $99; The glow up package $199; Buy 2 get 1 Spray Tan!
$7 drop-ins throughout the month of December (virtual and in-person classes!)
80 min organic facial with FREE service add of choice + more! Head to their Instagram to check out their full week of specials!
$40/month for the Kula Virtual Studio!
20% off outerwear; 40% off everything else now until end of Nov.!
BOGO Monthly Membership; 30% off retail items!
2 floats for $99 – starting Black Friday- end of year!
open 11-1- offering refreshments and goodie bags; clients that tour will be entered to win class packs& swag!!
25% off boutique purchases in studio and online. Use code BLACKFRIDAY; 3 weeks of unlimited virtual classes for just $29!
Buy 5 classes, get 3 free ($90); Buy 10 classes, get 5 free ($165); Buy 20 classes, get 10 free ($300); 1/2 off unlimited membership for the first month- code: POWHER1STGR
Filler specials, Botox deals, Product sales, gift cards BOGOs, Cool Sculpting specials and Microblading deals!
5 class pack for $80 ($16/ class), 10 class pack for $150 ($15/class), 15 class pack fro $210 ($14/class). TIEM shoes, 25% off; Sticky socks–buy 2, get 1 free; Vie activewear (40% off with code TDMEastown). Class pack deals expire midnight on 11/28; retail deals expire midnight on 11/30
Pre-order NOW and use the code SWEATNET (all caps) to receive $30.00 off the ‘Find Your Peace’ seven day challenge that launches next Monday, 11/30. FYP is a 7 day challenge designed to help you cut through the noise of life and reconnect with the peace within. The Feral Yogi and Dr. Janna Hibler masterfully crafted this immersive experience combining mindset, movement, and meaningful nutrition. Receive mantras, breathing techniques, yoga postures, tips on meditation, creating “sacred space”,recipes, essential oils, exercises, contemplations etc. to help cut through the noise of life and find the peace within. Sign up here!!
All memberships receive a discount this month; Free pair of handwraps & 1 free PT session; free mat with unlimited membership; Everyone gets 3 free days in a row to tryout the studio this month!
3 Month Package: Includes 3 mo. unltd membership + 1 month of semi-private training + free protein(choice of vegan of whey) or greens $345; Buy 6 Months Get 1 Free $654; 9 Months Unltd + Free Limited Edition Funnel Neck Hoodie or Black Camo Hoodie $855; limited edition beanies for sale priced around $20
free smoothie with an in store purchase of a gift card for $40 or more!
Save 15% on all orders with BFSALE; Save 30% on all orders over $100 with BF 2020
…– Create your menu
– Online shop for your groceries then pick-up or better yet, have them delivered
– Spread prep out over the days leading up to the event. Get a head start by chopping produce or pre-making casseroles that you can pop into the oven day of
– Sprinkle in some restaurant sides
– When people ask you what they can bring, tell them!
Stress can make us feel all out of sorts, or even ill. It is a response to daily life and can affect us emotionally, behaviorally and physically.
When it comes to emotional stress, it can take over and be a huge hurdle to overcome. Managing your physical and nutritional stress can boost your mental health and enable you to tackle every day with ease.
Below are the Top 4 stressors that can impair your body’s ability to optimally function.
1. Lack of sleep
2. Poor diet
3. Dehydration
4. Imbalanced exercise programs
While you’re sleeping, your body is still working hard to keep you healthy. It is prime time for your body to replenish energy, repair cells, and produce certain proteins that protect your body from viruses, etc. Averaging 7-9 hours of sleep will leave you energized and help you tackle the day’s stress more easily.
A healthy balanced diet with nutrient dense foods will promote your health and reduce stress levels. By consciously choosing more nutrient-dense foods, such as vegetables, fruits, lean protein, whole grains, beans, nuts and seeds, you’ll get the beneficial nutrients your body needs. Refined sugars, saturated fats, high calorie foods, caffeine and alcohol can leave us feeling lethargic, requiring our body to use all of its energy to break down and store indigestible foods. Additionally, as we ingest certain foods, our blood sugar levels may peak and drop causing symptoms such as mood swings, irritability, brain fog, anxiety and depression. Consider the quality of sugar if you are looking to indulge!
Hydration allows a smooth exchange of nutrients through the body. Water is crucial for proper waste management and toxin removal. Water plays a role in the digestion and absorption of food. Push your fluids to improve your oxygen flow to tissues that may be fighting an unwanted virus off.
Exercise is more than just burning calories and building strength. It is important to find a healthy balance of time spent moving your body on a daily basis. A well rounded routine that includes strength training and cardiovascular is extremely beneficial to ensure ample blood circulation and elimination of toxins building up. Our blood carries white blood cells that improve your immunity and help kill off any virus or bacteria you may have come in contact with. If your body is stressed and physically overworked, your immunity can be challenged and your body will not have the energy or ability to fight any sort of immunity challenge or illness. If you lack exercise, arteries and blood cells cannot do their job of repairing, increasing antibody production which increases the production of cells that seek, attack and kill unwanted viruses, etc.
It is so easy to take our health for granted. Take the necessary steps to stay in tune with your body to reduce stress levels. Create attainable, realistic habits that will last. Be well, be calm and take care of yourself.