Icelandic Fitness

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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

Magnesium, the supplement you probably are not taking

 

There are hundreds of supplements out there and you can go crazy trying to figure out the benefits and drawbacks to each one. Doctors sometimes tell their patients about the benefits of different supplements; for example, COQ10 is a great supplement to help you keep muscle mass if you’re taking statins for cholesterol. Statins will rob your body of the COQ10 you naturally create, so replacing it is a good idea.

 

Magnesium is another supplement- a mineral- that is crucial to keeping your body functioning well. Magnesium helps keep blood pressure normal, bones strong and the heart rhythm steady.

 

Most people should take a magnesium supplement because as a whole, Americans don’t eat enough foods that contain magnesium. Adults who take in less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Inflammation has been associated with major health conditions such as heart disease, diabetes, cancer and an elevated risk of osteoporosis.

 

Every organ in your body, especially your heart, muscles, and kidneys, uses magnesium. In fact, if you’re experiencing unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame.

 

Magnesium is also an antidote to stress; it’s the most powerful relaxation mineral available and can help improve your sleep. You can think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff  – whether it’s a body part or even your mood- is a sign of magnesium deficiency.

 

So what do you do? Whenever possible, you should try to get your magnesium and other nutrients the natural way- including foods that are good for you in your diet. Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic all have higher magnesium content. And, of course, eating whole foods is best. Refined and processed foods often lose vital vitamins and minerals.

  • What to avoid: drinking excessive amounts of soda or caffeine. Also know that certain medications and certain antibiotics can rob your body of magnesium.

 

But, like we said, most Americans can’t get enough magnesium through diet alone. So, talk to your doctor about magnesium supplements. The RDA (the minimum amount needed for adults) for magnesium is about 300 mg a day. Most of us get far less than 200 mg.

 

 

Also- be sure to check the label on your multi-vitamin before buying a separate magnesium supplement. Your multi-vitamin may contain what you need.

 

  • And, last, but not least, another enjoyable way to get magnesium- a hot bath with Epsom salts (magnesium sulfate). Your body actually absorbs the mineral while you soak. You can unwind and relax while doing something good for you.

 

 

5 Tips to Keep Off Weight this Holiday

christmascookies

Tempted by baked goodies at work and all those holiday dishes at parties and at home, its no wonder most folks gain weight and body fat during the holidays. Add in all the stresses of shopping, the kids home from school, the family gatherings, and you’re probably asking yourself- what’s wrong with just a little overindulgence?

Nothing. Surprised? Well, everyone deserves to celebrate the season. Just don’t make it a habit. And keep in mind these five tips that will help you navigate through all the treats and tinsel over the next couple of weeks.

1) Don’t panic. You’re going to overindulge. Don’t worry about what you did yesterday- make better food choices today. Think about lean protein and about cooking meals that you can stretch out over hectic days. Like, making extra chicken breasts that you can have tonight and then turn into chicken tacos tomorrow. One reason folks overeat during the holidays is that they have less time to cook. Don’t rely on fast food, it’s a sure fire way to gain weight no matter the season.

2) Eat breakfast. It fuels you up and keeps you going for hours. And, if you’re full, you’re not snacking or eating something you shouldn’t. Eat protein, like eggs or lean turkey. Throw in some Greek yogurt, which has more protein and vitamin D. Also- get some good complex carbs, like oatmeal. Complex carbs will stick with you longer. Oh- and remember to eat breakfast within a half hour of getting up. Think about it- you haven’t eaten since the night before. Your body needs fuel.

3. Snack smart. It’s 3 pm. Stay. Away. From. The. Vending. Machine. And, stay away from that plate of cookies your co-worker brought in. Be prepared with your own snacks from home, and make it a snack with some fat content, like seeds or nuts. It’s healthy fat that will help keep your blood sugar levels stable so you’re not starving at dinner and you don’t feel deprived.
4. Rethink your calories. Most folks eat the biggest meal of the day at dinner. Think about that. After dinner, you probably sit down, watch TV and then go to bed. Those calories aren’t going anywhere. But, if you change it up by eating more calories at breakfast and lunch, and fewer calories at dinner, you’ll feel fuller throughout the day, and have more opportunity to burn off more calories during the daylight hours.

5. Get or stay active. Try as much as possible to stick to your normal workout routine. You’ll feel better and it will help relive stress. On the days you can’t- take the stairs at work. Park farther away from the store when you’re out shopping. When the family’s in town, sign everyone up for a local 5k race. Most races allow you to run or walk, or do a combination of the two, so anyone can participate. Or, just grab everyone and go walk around the neighborhood. The secret is to just get up and move.

Hope you and yours have a Happy Holiday!

Jason Stone

Icelandic Fitness

About Jason Stone

Jason Stone is the founder and owner of Icelandic Fitness in Denver, Colorado. “Growing up in a military family I had the opportunity to travel the world. Of all the places I have lived and traveled Iceland held a special place in my heart. The country is one of the most inspiring places in the world. With the most amazing natural beauty and people you could imagine,” Stone said.

Jason Stone specializes in strength and conditioning, corrective exercise, nutrition, and lifestyle coaching. His individualized and integrative programs have helped individuals and athletes of all ages improve performance, prevent and heal injuries, and improve overall health and wellness.

With a pre-medical degree from the University of Florida and over 13 years of sports performance coaching and injury prevention treatment and exercise,  Jason Stone is committed to being one of the top strength, conditioning, and rehabilitation experts in Colorado. He, and the rest of the Icelandic fitness staff, hold clients accountable to their goals and guide them along the way. Whether its a 50 pounds of weight loss ,or the last 10 pounds before your wedding, you will reach your goal if you follow the Icelandic fitness and nutrition program. Our weekly, monthly, and quarterly assessments help you track your progress and succeed with your goal.

Education

  • BS University of Florida, Microbiology and minor in Chemistry
  • Muscle Activation Techniques
  • RTS Training Specialist
  • Certified Strength and Conditioning Coach
  • Kendal Yonomoto Golf Medball training​

Why Iceland?

Iceland is a volcanic island in the northern Atlantic ocean. It is a frozen planet, surrounded by rugged mountains and steaming geysers. Icelanders live a pure and simple way of life. They drink from the purest sources of glacier water, eat only what they raise on the land and just surviving the brutal, dark winters, makes them strong–both physically and emotionally. It’s no surprise then, that Iceland is the healthiest country in the world and the people are fittest on Earth.

The founder of Icelandic Fitness, Jason Stone, lived in Iceland as a child. He was awestruck by the landscape, the people and their extremely healthy lifestyle. He describes it as “a mystical and spiritual place,” that left a lasting impression in his mind, heart and soul. He always dreamed of bringing a little bit of Iceland to Colorado, by helping his clients become the best they can be–from the inside–out. Whether it be weight loss, toning body sculpting, strengthening, or sport specific training–the ultimate results are only achieved when the body is in balance. That comes from flexibility and movement training, strength training, sports, and a healthy diet.