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Icelandic Fitness and Recovery Free Resources during the Covid-19 Virus

Free At Home Options from Icelandic Fitness

 

We are providing free online training and other options for all of our members and non-members at Icelandic Fitness.  Below is a list of options to help out when everyone is going stir crazy at home.

 

Delivery Service Golf Lessons with Trackman

http://www.denvergolfperformance.com/trackman-home-delivery-for-practice/

 

Weekly Zoom yoga sessions with coach Mike Miller

Zoom meeting site is 652-132-7698

 

 

Independent Contractor Gym Rental

Gym Rental Space in Denver for Independent Contractors

 

We are offering our beautiful new gym to any trainer in the Denver Metro area that operates as an independent contractor.  We currently have room for one more trainer that is either full time or part time.  The Icelandic Fitness gym is busier during the morning hours of around 5am-12pm, but is pretty much wide open from around 2pm-10pm and weekends.  The only thing we need is liability insurance and proof of certification.  One of the perks working at Icelandic Fitness is all trainers can use our recovery facilities (Infrared Sauna, Normatec Boots, Hyperbaric Oxygen Chamber) and Trackman Golf hitting bay when available.

Contact Jason Stone 303-641-8149 or jasonstonefitness@gmail.com

Gym Rental Rates:

Person Session – $25 per hour

Part Time $750 a month (Under 50 hours per month)

Full Time Trainer $1500 (Over 75 hours a month)

 

Icelandic Fitness

Icelandic Fitness and Recovery

Icelandic Fitness

Icelandic Fitness and Recovery

 

Hyperbaric Oxygen Chamber

Hyperbaric Oxygen Chamber (HBOT)

Trainers in the Denver Metro Area, Glendale, Cherry Creek, Aurora, Golden, Lakewood, DTC.

Trainers leaving Lifetime Athletic Club (Cherry Creek), (formerly Cherry Creek Athletic Club) Pura Vida, 24 Hour Fitness, Chuze

Whoop and HRV (Heart Rate Variability)

What the heck is HRV and why should I care?

A little over a month ago I started doing some extensive research on the buzz word of fitness training in 2019, HRV or heart rate variability.  There are a lot of devices on the market that say they measure HRV and at the time I had one, the series 4 Apple Watch.  I was disappointed in what the capabilities of the Apple Watch could do in regards to the HRV measurement.  I noticed the HRV measurements were consistently all over the place and taken at different times during the day.   Frustrated with this important fitness reading I pulled the trigger on the WHOOP 3.0 device.

Whoop 3.0

Whoop 3.0

Heart rate variability (HRV) is a measure of your autonomic nervous system and is widely considered one of the best objective performance measurements for physical fitness and determining your body’s recovery.  Scientifically HRV is the changes or variations that occur between successive heartbeats.  The variability between heartbeats acts as a proxy for assessing an athletes autonomic nervous system function, and in particular the balance between the sympathetic and parasympathetic systems.

 

Things that affect HRV

  • Sleep Quality
  • Hydration Levels
  • Prescription Drugs
  • Alcohol and Caffeine
  • Age
  • Exercise
  • Stress

 

 

 

Minding Your P’s and Double Q’s

By now, you’ve probably heard of COQ-10 and what the supplement can do- boosting energy, speeding recovery, and helping to reduce the effects of certain medicines on your heart, muscles, and other organs. Well, one of the newer supplements on the block is PQQ-10, which some consider the “fountain of youth” for your cells.

pqqsupplement

PQQ-10 – its scientific name, Pyrroloquinoline quinone – is actually a compound found in plant foods. And, while it’s not currently thought of as a vitamin, some experts believe it could be considered an essential nutrient in the not too distant future.

 

So, what does it do? PQQ helps grow and develop cells and is an extremely powerful

antioxidant. Research shows that it plays a critical role in nutrition. And, when it’s deliberately omitted from diets in mammals, it impairs growth, compromises immune systems and interferes with the ability to reproduce.

 

But, what’s considered the most important function of PQQ is what it does to key enzymes involved in producing energy in our cells – called the mitochondria. PQQ not only improves energy production, it promotes the spontaneous generation of new mitochondria within aging cells – and that’s where it gets credit as being a “fountain of youth” – at least, for your cells.

energy_mitochondria

The benefits of PQQ revolve around what it can potentially do for (or block) what happens to us as we age- Alzheimer’s, Parkinson’s disease, and many other chronic degenerative illnesses. The current research on PQQ has mostly focused on its ability to protect memory and cognition in both aging animals and humans.

 

In animal studies, PQQ has been shown to:

  • reverse cognitive impairment caused by chronic stress and improve performance on memory tests
  • protect brain cells against damage
  • protect against the likelihood of severe stroke
  • prevent the development of a protein associated with Parkinson’s disease
  • protect nerve cells from a protein linked with Alzheimer’s disease

 

PQQ is sort of anti-aging armor for our most energy-intensive organs – the brain and the heart. And, it’s been shown to optimize health and function of the entire central nervous system.

 

So how much and how often? Well- the current recommendation of 10 to 20 mg of PQQ daily is mostly based on what researchers have seen in animal studies. For humans, studies have shown that 20 mg per day of PQQ resulted in improvements on tests of higher cognitive function in a group of middle-aged and elderly people. But, get this – the effects were even more significant when the test subjects also took 300 mg per day of CoQ10.

 

So, the bottom-line? Minding your P’s and Q’s may just help you (and your cells) have a longer and more productive life.

 

Jason Stone

Icelandic Fitness

How Jell-O’s Cousin Can Help You Build Muscle

J-E-L-L-O. You probably had it for dessert as a kid or your mom or grandma made Jell-O salads for the holidays. Jell-O is basically, gelatin. And gelatin is packed with protein, which builds muscle. To get the real benefits, though, you need to ditch the artificial coloring and flavors and get down to the basics.

 

The gelatin I’m talking about is pretty much translucent, colorless and flavorless, derived from the collagen found in animal bones, skin and connective tissue. Back a few decades ago, we all had more gelatin in our diet, because we ate more animal parts, not just the pre-packaged meat cuts we do now.

 

We’ve talked before about the benefits of bone broth – gelatin is basically dehydrated broth powder. Great for folks who don’t have time to make homemade bone broth. Gelatin is a good source of amino acids; in fact, it contains half of the 18 essential amino acids needed for survival.

 

With six grams of protein per tablespoon, powered gelatin is an easy way to add more protein to your diet. And, if you use unsweetened gelatin, which has no flavor, you can add it to various foods to boost their protein content. Mix powdered gelatin in yogurt, a smoothie, your hot cereal in the morning. It’s a different kind of protein powder.

 

What’s surprising about gelatin is that we don’t think about it very much, even though it makes up 25 to 35% of the total protein content of the human body. It’s vital for skin elasticity and tone. Gelatin makes up the connective tissues that are responsible for giving skin its strength and firmness.

 

That’s why gelatin supplements are considered anti-aging and recommended by some skin experts. They cite studies that show collagen found in gelatin helps reduce visible signs of wrinkling and aging.

 

Gelatin and the protein it contains provide beneficial minerals that are mostly absent in our modern American diet. Gelatin supplies calcium, magnesium and phosphorus, which build strong bones, nails, teeth and hair.

 

  • Gelatin can also speed up wound healing, improve your quality of sleep and help with weight loss. The protein makes you feel fuller and so you eat less.
  • It’s a so-called “super-food” that can also soothe the aches and pains of arthritis. Gelatin contains Chondroitin, which is used as a supplement for people with arthritis pain and stiffness. Chondroitin supports joints, cartilage and tendons.

 

For a supplement that does all this and more, your next question, might be: how much? It’s recommended that you take 2 – 3 tablespoons of powered gelatin each day. And, it’s not a bad idea to try and get more gelatin in the food you eat.

 

After all – the more protein, the better your chances at being stronger and healthier.