With colder months approaching, we will be thinking again of how to naturally make the most from our immune systems and what can we do, from a food and supplement perspective to give us the greatest fight to boost our immune health for the Winter Season against colds, flu, stress and indeed day-to-day living.
Here are a few top tips we as a team use to give that extra boost!
Protein in the diet isn’t just responsible for maintenance and building of muscle tissue, but also for optimal immune health. Protein breaks down in our bodies to amino acids and these individual amino acids are used by our white blood cells to fight off and clean up the body and to keep you ready and able to stay healthy.
Protein recommendations vary, but a good rule of thumb is 1.5 grams per kilogram of body weight, for example a 60kg person (male or female) would want to ingest at least 90grams of protein per day.
Vitamin D is a very active prohormone in the body, with 100’s of functions and not least as an immune protectant. Unfortunately, vitamin D from UVB rays diminish from September onwards to April in Ireland so we must either get it from our diet or from supplementation. Dietary vitamin D for most people is hard to achieve, due to the fact we don’t consume wild Atlantic salmon or liver on a regular basis, so a daily supplement of 2000iu of vitamin D takes care of the job nicely. Vitamin D takes a while to build up in our cells, so we need to start early to reap the benefits.
Stress comes in many forms, mental, physical, spiritual, chemical etc… This is something many of us cannot avoid. There are a multitude of ways people deal with all types of stress, but here are a few ways we can proactively deal with all types of stress.
B-complex: B vitamins are used in energy metabolism, breaking down foods into energy, but another function of certain B vitamins is to repair our adrenal glands, which release our stress hormones. A daily B complex (which is a mix of many of the B vitamins), makes sure you have the building blocks to repair and restore your stress hormones aiding in fighting off fatigue and dips in your immune health.
Talk to any of our trainers about these protocols and get up to date with taking your immune health and well-being into your own hands this Winter season!
Sample Daily Diet for Chris
Breakfast: 4 egg omelette w/ Smoked Salmon and Avocado
Bowl of Organic Porridge w/Blueberries
Chicken / Homemade Burgers / Tuna
One of the above with some sort of veg or salad (brocolli, spinach, green beans, asparagus etc)
Steak / Chicken / Turkey / Fish (Salmon, Sea bass, Cod, Haddock, Sole, Plaice)
Again have one of these with Veg or Salad (Brocolli, Parsnip, Carrots, Green Beans etc + Sweet Potato / Brown Rice Post Workout)
Rice Cakes w/ almond butter
Pack of whole organic almonds
Total Greek Yoghurt mixed with a scoop of Whey
Soup (Veg, Tomato, Mushroom etc)
Protein Shake (post workout), Casien Shake (if hungry and its too late to eat i.e. after 10 pm)
Green Tea (all throughout the day)
BCAA (pre / intra workout)
Water 3L Minimum
1 Super Multivitamin
2 Fish Oils
2 Fish Oils
Post Dinner / Pre Bed:
2 Fish Oils
3 Magnesium Relax
Current Training / Focus:
German Body Composition Programs – To get as lean as possible
Lifestyle Main Points:
Diet is Immaculate Sunday – Friday
Cheat Meal – Saturday
Very rarely drink (messes up your hormonal profile)
“Eat for long term goals not short term satisfaction”
Supplementation is key to a healthy lifestyle and living at your optimum level- increased energy, more positive outlook, improved gut healthy, clearer skin, healthier nails and hair, sounder sleep- Just some of the benefits of a healthy and balanced diet with careful supplementation!
But don’t just take our word for it- See some client testimonials of our various in-house supplements:
Siun Fitzgerald – “Ive been taking The Edge brand Infinity Fuel, Super Multi-vitamin, Probiotics and Fish Oils for just over 2 years and they have become an integral part of my daily diet. I have always supplemented but not as religiously as I do now because I didn’t feel that generic store bought products had any effect. Since switching to The Edge brand supplements this has lead to increased energy, increased immune system, better hair, nails & skin , increased digestion and a much better overall feeling in general”.
Rob Johnstone – “From my own personal experience, Probiotics have become extremely important for the health of my stomach as I have discovered that a lot of problems originate in this area of the body. Since I’ve started taking the Probiotics with my breakfast and lunch, they have helped me completely detox my body of all the medicines/anti-biotics I had been on over the years, my health has only gone from strength to strength…I would recommend them to everyone”
Emma MacNaughton – “I started taking the Edge Vitamin C powder in September. I take 1-2 scoops in water and sip on it throughout the day. As a teacher I generally pick up every single cold and flu going, but this was the first year that I didnt take one sick day. I firmly believe that this vitamin intake has played a significant part in that and I would highly recommend it to anyone who has a hectic lifestlye.”
Ian Jordan –“Since ive started taking the Edge Infinity Fuel one week ago I have already noticed an increase in my energy levels and it has helped me reduce body fat in places where I had been struggling to lose it before”.
For more information on our supplements and what exactly they contain, you can give us a call on 853 4091 or email firstname.lastname@example.org.
We are asked this all of the time to be honest. What helps speed up my metabolism, what exactly is eating clean, what supplements are good to take to optimise my results- the questions are endless but we are keen to recommend what direction you should be taking for your personal goals!
This means cutting out the crap- the processed food, carbs, sugar and anything with an advert basically- alcohol, smoking and junk food are a no go! Check out our Pillars plan for some healthy ideas to keep you on track!
Upping your game at the gym will maximise your results this summer. Invest in some good quality gym gear to look and feel confident- it’s amazing how the little things make you train harder and feel happier going to the gym!
Tip: Feeling tired before the gym? Hop into the shower for a two minute blast, followed by a quick burst of cold water and you’ll be ready to go!
You can see our own range of supplements in stock to aid your fat loss and lean muscle gain. Our products are designed to ensure you are feeling and looking your best- boosting energy naturally and providing you with the essential nutrients your body needs on a daily basis. Speak to your trainer if you have any special dietary requirements or have very specific goals for your results.
Personal Training, Motivation and Support
Every person at The Edge: Clontarf has different personal goals. We work with each individual to ensure they reach their objectives for both physical and mental goals.
If you like what you are reading or hearing about us, and are keen to start a new program or a new path to a healthier way of living, give us a call now on 853 4091 or email email@example.com
What is Vitamin C?
Vitamin C, also known as Ascorbic Acid, is a vitamin we need on a daily basis. Some animals actually make their own Vitamin C, but humans must get theirs from food and other sources. Good sources of Vitamin C include fresh fruits and vegetables, especially citrus fruits. It can also be made in a reputable laboratory for supplementation.
Most health experts recommend getting Vitamin C from a diet high in fruits and vegetables rather than simply taking supplements, although due to the hustle and bustle of every day life and not always eating balanced meals rich in nutrients, vitamins and minerals, it is beneficial to have a supplement as part of your daily routine, along with your multi vitamin or greens drink.
Back in the day, Vitamin C was used for preventing and treating scurvy. Although, scurvy is now quite rare, it was once very common among sailors, when the voyages lasted longer than the supply of fresh fruits and veg, they began to suffer from vitamin C deficiency, which led to scurvy.
These days, Vitamin C is used most often for preventing or treating minor ailments like the common cold. Some people use it for other infections such as gum disease, acne and other skin infections, bronchitis, (HIV) disease, bacterial stomach ulcers, tuberculosis, dysentery (an infection of the lower intestine), and skin infections or infections of the bladder and prostate. It is also used to treat depression, dementia, Alzhemier’s, fatigue, iron absorption for those deficient in iron and for ADHD. Recent studies are also linking Vitamin C to help strengthen the heart and blood vessels preventing clots in your veins and arteries, high blood pressure and stroke.
Although, there are a number of theories as to how effective Vitamin C is for certain ailments, viruses, infections and so on, it is important to do your own personal research and speak to your Health Professional before making any decisions about supplementation or drastic changes in your diet.
How does it do?
Vitamin C is required for the optimum development and function of the body, playing a hugely important role in maintaining proper immune function.
Are there any side-effects?
Side-effects of too much Vitamin C include nausea, vomiting, heartburn, stomach cramps, headache, and others- Also go on the advice of your trainer as to how much is good for your needs.
Should you be taking any prescribed medications, always consult your GP before taking any new supplements. If you are interested in buying our own in-house Vitamin C supplement you can do so online or at the gym.
For further information on Vitamin C or to speak to one of our team, please call 01 8534091 or email firstname.lastname@example.org
“Every disease can be linked to a nutritional deficiency”
Linus Pauling – 2 time Nobel prize winner
Humans, unlike plants who require only up to 9 essential minerals for growth, need over 60 essential minerals for optimal health and longevity. With this in mind, it is quite difficult to obtain a healthy diet full of all of our essential nutrients unless you are eating all of your vegetables from organic sources derived from nutrient rich soil. In most cases, our diet lacks some of the major essential nutrients that our body requires to function at its most optimum state of well-being.
The majority of our clients who start training with us often think that diet alone is sufficient for obtaining everything we require to live a long and healthy life. We take our health one step further and with specific supplementation, we can start to live optimally, meaning we build our immune system, we are healthy and nourished, we sleep more soundly and we increase our energy levels naturally.
Apart from our soil not being as ‘potent’ or as nutrient rich as it once was, our lifestyles in the past few decades have changed dramatically! We are working more than ever, we thrive on stress, breathe more pollution, consume more processed foods, have less sleep and, inevitably, begin to suffer health-wise as a consequence.
Let us think for a minute that, if indeed it were true that we could receive our full spectrum of nutrition from our diet alone, then people would be healthier than ever before- sadly though, this is not the case.
Fueling your day- Fueling your future!
With this change, we have had the unique opportunity, over the past number of years, to work alongside the research scientists from Cultech, one of Europe’s leading nutritional supplement manufacturers to bring you our very own green’s supplement, Infinity Fuel.
Infinity Fuel has been created specifically with today’s most common nutritional deficiencies in mind. Supplementing your diet with Infinity Fuel on a daily basis ensures that you are consuming sufficient nutrients for optimal health, well-being and bringing a better quality of life.
The list of ingredients added to this greens powder drink gives you Amino Acids for regeneration and healing, Digestive Enzymes and Probiotics for digestion and gut health, Minerals and Vitamins to increase energy and build a powerful immune system and last but not least, high ORAC Anti-oxidants for their Anti-aging properties.
Try Infinity Fuel today – just 1-2 scoops per day- and you will feel better after just a few days- you will see the results for yourself. If you have any questions about our Infinity Fuel or indeed any of our other supplements, give our team a call now on 01 853 4091 or email email@example.com.
Tip: Some of our clients add their Infinity Fuel to their vegetable based smoothies in the morning and others take a shot of it before work or sip it during their workout.
Being overweight or obese (a chronic disease) means the body is constantly in an inflamed state, due to the adipose tissue (fat tissue) becoming swollen (hence the beer belly, big hips and big bum) and producing TNF IL6 which generate PRO inflammatory cytokines (these are the guys that make you feel ill).
Engorged fat cells release more inflammatory proteins in our body than normal fat cells do. That means the more overweight you are, the more inflammation your body produces. As a result, this leads to more pain and more degenerative conditions such as; fibromyalgia, autoimmune conditions, arthritis, migraines and various forms of cancer.
Dr. Nigel Plummer of Cultech Ltd. reports that depression is linked to inflammation and toxins crossing the blood brain barrier. Inflammation in the blood vessels causes an increase in the incidence of high cholesterol, high blood pressure, heart attack and strokes. In light of this information, it is often the fact that those with a tendency to carry more weight often have a much higher risk of certain diseases. So, how do we combat this epidemic, lose weight and consequently reduce the size of fat cells?
Well, we need to firstly detox, by removing all the harmful toxins, in so far as possible, from your diet and surroundings.
DHA: An Omega-3 fatty acid which is important for healthy brain function and cardio protection.
EPA: An Omega-3 fatty acid which helps regulate the pro-inflammatory effects of Omega-6 fats, helping reduce the pain of several age-related diseases such as arthritis.
Omega-3 fatty acids and inflammation
Fish oil plus gamma linolenic acid (GLA) increases the body’s production of good eicosanoids (Anti-Inflammotaries). Therefore taking Omega 3 will help in the reduction of cytokines, which in turn regulates the production of arachidonic acid. This will regulate the heart rhythm, reduce inflammation and will enhance the release of growth hormone from the pituitary gland, thus increasing your lean muscle mass.
The Omega-3 fatty acid-rich oils have also been shown in hundreds of studies to lower cholesterol and triglyceride levels.
They aid the body to turn inflammatory reactions ‘off’ when they are no longer needed, therefore strengthening and restoring the inflamed body.
Note: The quality of your Omega 3 supplement is paramount in your pursuit of health. In the manufacture of our very own Omega 3 Fish Oil, we have produced the highest quality fish oil supplement available on the current market. Its extremely high level of EPA (1050mg) and DHA (750mg) (approximately twice found in the best cod liver oils) are combined with no detectable fishy odour or strong taste. This supplement is now available both in the gym and in our online store.