endurance

Addicted to Fitness Show Notes – The Health Benefits of Sauna Use

Welcome back and thanks again for taking time to pop over and check out this week’s Addicted to Fitness Show Notes.

As always, we truly appreciate all the likes, reviews and comments. Keep, them coming!

We start off with a quick training recap.

On the one side, Nick has been doing a lot of sandbag of training lately. The system he’s becoming versed in is ultimate sandbag training, also know as DVRT, which is what they use at Tampa Strength  (they even have a 100 lb sandbag). Nick also mentioned that Tampa Strength will be launching their group mobility class February 6th, which you can read more about in this blog post on their website for more details on the class and the importance of mobility.

Then there’s me, who’s really only been able to add a couple of high-intensity interval training (HIIT) workouts back into my routine. Workouts have been brief (only about 12-minutes each) when Ella is napping, but at least it’s something!

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If you haven’t experienced the benefits of a sandbag workout, come into Tampa Strength and let me show you what you’ve been missing – – – Repost from @tampastrength – We’re big fans of functional training at Tampa Strength, which is why we added a ton of equipment & programming from @ultimatesandbag. The exercise below is an example of how working with a sandbag can assist with developing good squat patterns. Hit the contact button in our bio to schedule your first sandbag workout at Tampa Strength. ⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #personaltraining #tampapersonaltrainer #health #fitness #fitnesscommunity #exercise #fitfam #weightlifting #sandbags #functionaltraining #abs #dvrt #core #squats #workout #Tampa #tampabay #tampafl #tampafitness #southtampa #sandbag #ETTampa #tampastrength

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Now, let’s heat things up a bit as we get to the main topic of discussion. Let’s talk about the health benefits of saunas.

Saunas have been used around the world for an extremely long time for relaxation and a range of health benefits. There has been a good deal of quality scientific research on the health benefits, most of which is from Finland, where they are utilized regularly by citizens.

A sauna is a small room or building used for keeping heat (steam or dry) in it. The types of saunas:

  • Finnish sauna
  • Electrically heated sauna
  • Smoke sauna
  • Steam sauna/room
  • Infrared sauna

A quick search for at-home saunas led to us to find a range from $1000-$1500, and even some cheaper, DIY versions (picture below).

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Courtesy of homedepot.com

Some quick stats:

  • A  2015 study stated that using a sauna multiple times a week can actually significantly improve longevity by reducing all-cause mortality by up to 40%.
  • Another study suggests that sauna use can help improve athletic performance, muscle gain and proper regulation of hormones
  • Dr. Mercola describes the positive effect on chronic brain-related conditions regular sauna use can have in a number of studies in his article.

Saunas have been touted for their health benefits since ancient times and now the science is actually backing up those claims. Some people still see them as more of a relaxation/luxury than an actual health boosting practice, but there is clear evidence they should be used for the latter!

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If you are a regular sauna user, please let us know on the Addicted to Fitness Podcast Facebook page. As previously mentioned we appreciate all the feedback you’ve been giving us as of late and we’ll make sure you read your comments on a future ATF episode.

We also encourage you to give us a rating and review in iTunes. May not seem like a big deal but it’s a quick, easy task that can really help us reach more people.

As a little show of a gratitude for your listenership, use the promo code “ATF” at our sponsor’s website, hempcoffeeexchange.com, and get 20% off their delicious sustainable super coffee.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/the-health-benefits-of-sauna-use/id1121420986?i=1000401490276&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/the-health-benefits-of-sauna

Website: http://addictedtofitness.libsyn.com/the-health-benefits-of-sauna-use

What’s on the Menu – Almost everyone uses PEDs

Hi, my name is Nicholas Burch, and I’m a coffee addict.

It’s true. I really can’t live without the stuff. When I wake up every morning I look forward to the fact that I’ll soon be drinking coffee. I enjoy the ritualistic aspects it includes. I actually have fond memories of times with relatives no longer living that are based around having coffee with them. I’m sure my body looks forward to the energetic boost (more on that later) it can provide, but I truly look forward to the act of making & drinking coffee.

Thankfully, my coffee loving vice is healthy. In fact, with the scientific research I’ve gathered, I’m willing to say that coffee is the healthiest beverage on the planet. Shannon and I actually debated this very statement in a past episode of the Addicted to Fitness podcast (click here to listen). Below is several potential positive and negative impacts of coffee consumption. Take a gander and decide whether you’d put coffee in the friend or foe category.

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Coffee & protein – how I start everyday

Pros

  • Contains the powerful antioxidant chlorogenic acid, which can reduce free radicals that damage cells (source)
  • Two or more cups of coffee could prevent alcohol induced cirrhosis by up to 66% (source)
  • Studies have shown that drinking coffee can result in a significant reduction in prostate cancer (source)
  • Studies have shown that the caffeine in coffee can improve performance in endurance events (source) FUN FACT: caffeine was considered a performance enhancing drug by the Olympic drug testing agency until 2004
  • Studies have linked coffee consumption to the reduction in the development of both Alzheimer’s disease and dementia (source

Cons

  • Regular coffee consumption can have a negative affect on dental hygiene (e.g. stained teeth, bad breath)
  • Coffee consumption close to bedtime can disrupt regular sleep patterns (source)
  • Excess coffee intake has been linked to hand tremors in a small percentage of individuals (source)
  • Coffee consumption does cause an acute increase in blood pressure (source)
  • Sudden elimination or reduction in caffienated coffee consumption can induce withdrawal-like symptoms (source)

Besides water & tea, coffee provides the widest array of health benefits of any beverage. As you can see, caffienated coffee can cause problems for individuals that suffer from essential tremors or hypertension, but even the consumption of decaf coffee has favorable aspects. It is important to note that the pros & cons listed above are based on BLACK COFFEE. Once you start adding sugar, dairy or dairy substitutes to the coffee, you can seriously affect its merit.

I could go on and on about coffee, but I would rather get your feedback. Love it or hate it, please let me know what you think of. We would really love it if you sent us a pic of your favorite cup of joe on social media (FacebookInstagram or Twitter).

In addition to your coffee feedback, you can also contact us at elementaltampa@gmail.com to take advantage of the complimentary fitness consultations we’re currently offering. Whether you need advice on nutrition or just want workout tips, I’d be happy to set up an appointment with you to discuss how you can improve your fitness.