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๐ŸŒDaily health tips to improve ur life! ๐Ÿ’ชContest PrepCoaching. ๐Ÿ‹๏ธ๏ธScientific Fitness training. ๐Ÿ‹๏ธ๏ธCrossFit. ๐Ÿ”ถTRX Suspension training. ๐Ÿฅ—Diet plans.

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This can be you!!!!give his program a shot for quick transformation like this.
Here is what is included in our program
๐Ÿ”ธ100% customized diet.
๐Ÿ”ธworkout program based on your Level.
๐Ÿ”ธGym & at home routine for non gym members.
๐Ÿ”ธsupplemental advice based on goals.
Follow๐Ÿ‘‡๐Ÿ‘‡
@iron_rush_

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When junk food is cheaper than the healthy option๐Ÿ˜ฆ
Since the introduction of the menu at the fast food chains and the rising costs of fresh produce, it has come to light, just how vast the disparity is between these two choices we face daily.
With their advertisements, cheap pricing and convenience, fast food chains such as McDonaldโ€™s make it too easy to pop in for a quick meal. There are many reasons why Burgers are cheaper than salads; things such as production costs, transportation, storage etc.
Did you know the average 18 year old is 15 pounds heavier than the average 18 year old in the late 1970s ?

But, just because this is our reality doesnโ€™t mean thatโ€™s the end of the story โœ‹๐Ÿผโญ๏ธ Being aware โœ… and mindful โœ…of these types of statistics can be the first step to ensuring that we are making informed decisions for ourselves and families.
Planning your weeks groceries in advance โœ… or meal prepping on a Sunday โœ… can be some helpful ways to be sure that healthy food can be convenient and come in at a similar cost as junk food. Also, advertising for junk food does seem to be everywhere these days, but just try to concentrate on how you feel when you choose that food over more wholesome and fresh ingredients. Food is fuel ๐Ÿ‘Š๐Ÿผโญ๏ธ.#Team#IRONRUSH#AK#PB#RV

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TENNIS ELBOW โฌ‡๏ธโฌ‡๏ธ
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Serbian tennis player, Novak Djokovic recently announced that he will be missing the rest of the 2017 season due to an elbow injury. ๐ŸŽพ๐Ÿค• In this post we will revisit the pathology of this common injury. Tennis Elbow is an overuse injury that is caused by repeated wrist extension against resistance. ๐ŸŽพ๐ŸŽพ Pain is felt on the outside of the elbow. ๐Ÿ“š๐Ÿ”ฌ The primary pathology is due to collagen disarray rather than inflammation, therefore the common term used to describe tennis elbow, โ€˜lateral epicondylitisโ€™ is a MISNOMER ๐Ÿค”๐Ÿค” as the pathology is tendinosis of the extensor carpi radialis brevis (ECRB) tendon, usually within 1-2 cm of its attachment to the common extensor origin at the lateral epicondyle. ๐Ÿ“š๐Ÿ”ฌ This abnormal tissue has a large number of noviceptive fibres, which may explain why the lesion is so painful. ๐Ÿค•๐Ÿค• With continued use, tendinosis may extend into microscopic partial tears. Additional stress is applied by the head of the radius which rotates anteriorly, compressing the ECRB tendon during pronation of the forearm. This may further compromise the blood supply or excessively stretch the tendon. ๐Ÿ˜ฒโŒ The diffuse pain of extensor tendinopathy typically radiates from the lateral epicondyle into the proximal forearm extensor muscle mass. Occasionally, the pain may be more localized . Tennis elbow affects ~50% of tennis players in the career, (age 30-50 being most affected). It can also affect people in fields of work or sport that involve heavy lifting, swinging (other racquet sports) or gripping objects. ๐Ÿธ๐Ÿธ There must be control of pain through either ice, non-steroidal anti-inflammatory drugs (NSAIDs), rest electrotherapy (TENS) etc. Treatment also includes improvement of strength and endurance capacity, through normalizing the flexibility of the forearm muscles and improving coordination. Stretching and isometric contraction of the ECRB muscle and associated wrist extensors should be performed. Corticosteroids injections can be administered if all other methods fail. Taping/counterforce bracing has also been shown to be beneficial.

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Motivating transformation of @rakeshleo035 by using a carb cycling diet!
This can be you!!!!give his program a shot for quick transformation like this.
Here is what is included in our program
๐Ÿ”ธ100% customized diet.
๐Ÿ”ธworkout program based on your Level.
๐Ÿ”ธGym & at home routine for non gym members.
๐Ÿ”ธsupplemental advice based on goals.
Follow๐Ÿ‘‡๐Ÿ‘‡
@iron_rush_

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๐Ÿ‘‰Simple tips to make your workouts more productive. -
๐ŸŒตGo in with a plan. Donโ€™t โ€œwing itโ€ & waste time at the gym worrying about what to do next. A well rounded training routine allows for incremental progress & provides structure to your training. -
๐Ÿ”ฎTiming rest intervals keep your workouts shorter, high energy, effective, fun & efficient. Proper rest intervals not only have psychological benefits, but psychological ones as well. It prevents you from getting sidetracked. Itโ€™s easy to get distracted by friends or your phone. Next thing you know, 10 minutes went by & youโ€™ve cooled down. Timed rest intervals improves your training & mental focus.
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๐Ÿ“A superset is when you perform two exercises in a row without rest (rest after completing the second exercise). There are many different types of supersets & they are a great way to keep your intensity up & maximize training efficiency. -
โ˜˜๏ธA good training environment makes all the difference. Some gyms have an โ€œenergyโ€ to them. You walk in & canโ€™t help but have a good session. Same goes with your training partner (if you have one). Train with someone whoโ€™s as serious about their goals as you are. Motivate & feed off each other rather than turning into a social hour.

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SACROILIAC JOINT DYSFUNCTION
Sacroiliac joint (SIJ) dysfunction refers to an abnormal function at the joint (eg. HYPOmobility or HYPERmobility) either unilaterally or bilaterally, which places stress on structures in or around the joint ๐Ÿค•๐Ÿค•. SIJ dysfunction may contribute to lumbar, buttock, hamstring or groin pain. In patients with low back pain, sacroiliac joint dysfunction may account for upto 15-20% of the general population. One study showed an incidence of 50% in elite rowers! โšก๏ธ๐Ÿ˜Ÿ The rowing stroke is often described as the hardest pull activity in sport, ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ as it places intensive demands on the lower back and sacroiliac joint regions. Compression forces at the L5-S1 joint in average 3919 Newtons in men (4.5 times body weight for both genders) and can reach maximum load of 6066 N in men and 5031 N in women (7.0x body weight for both genders). ๐Ÿ˜ณ Age changes begin to occur on the iliac side of the joint as early as in the 30โ€™s as the capsule becomes more thickened and fibrous with the age. ๐Ÿ‘ด๐Ÿผ๐Ÿ‘€ Clinically, a patient with SIJ dysfunction has buttock pain, problems rolling out in bed and tenderness over the sacrospinous and sacrotuberous ligaments. ๐Ÿ‘Ž๐Ÿฝโšก๏ธ Muscle imbalance between hip flexors and extensors or between internal/external rotators of the hip are some precipitating factors, as well as leg length imbalance and various biochemical abnormalities. ๐Ÿ‘ฃ๐Ÿƒ๐Ÿฝโ€โ™€ One study suggested that core stability training is beneficial due to reduced laxity in the SIJ from training the transverse abdominis muscle. ๐Ÿ’ช๐Ÿฝโœ… Stretching and soft tissue therapy are also useful in correcting pelvic/ SIJ imbalance. Physio based manipulation techniques to address altered gait mechanics and spine malalignment issues are very important. โœ…๐Ÿƒ๐Ÿฝโ€โ™€ If manual techniques fail to address the pain, corticosteroid injection therapy may be injected into the region, preferably under fluoroscopic or ultrasound guidance. #ironrush

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Motivating transformation of @chater007 by using a carb cycling diet!
This can be you!!!!give his program a shot for quick transformation like this.
Here is what is included in our program
๐Ÿ”ธ100% customized diet.
๐Ÿ”ธworkout program based on your Level.
๐Ÿ”ธGym & at home routine for non gym members.
๐Ÿ”ธsupplemental advice based on goals.
Follow๐Ÿ‘‡๐Ÿ‘‡
@iron_rush_

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Broccoli v/s Peanut Butter ๐Ÿฅœ
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This post is NOT comparing the health benefits or telling you that you should choose one food over the other. Both of these foods are a staple in my own diet and wonโ€™t be going anywhere. -
๐Ÿ—ฃ๏ธI always hear people complaining about being hungry when they are in caloric deficit. And whilst being hungry is pretty much unavoidable when dieting, there are definitely ways you can go about keeping hunger to a minimum.
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๐Ÿค“So if you are dieting/ in a deficit, this post is just a friendly reminder to choose your calories wisely. -
๐ŸซSadly if you only stick to foods you enjoy & taste good ( like peanut butter) then you will probably hit your daily calorie limit pretty damn quick. -
๐Ÿ™๐ŸปBut if you are a little smarter about it and incorporate high fibre, lower calorie options, in this case broccoli, you are much more likely to feel full and satisfied. -
๐Ÿ’ช๐ŸฝRipped IG superstars love posting photos of donuts, burgers and pizza. But in reality this probably makes up about 2% of what they actually eat.
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โœ…Often times itโ€™s the less aesthetic foods. The boring but nutritious foods, that will provide the greatest bang for your buck & keep you fuller for longer.

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COMMON SPINAL DEVIATIONS โฌ‡๏ธ๐Ÿค” The three most common conditions are: lordosis, scoliosis and kyphosis. ๐Ÿ“šHowever, it is important to note there are other conditions that are commonly seen, such as upper crossed syndrome. It is important to know these conditions and be able to differentiate between them so you know how to treat the condition and take the right step in improving your spinal health. โœ…๐Ÿ™Œ๐Ÿฝ
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In lordosis, the superior iliac crests of the pelvic move forward and downward from the anatomical position๐Ÿ˜ณ. This position is known as โ€œanterior pelvic tilt โ€œ. ๐Ÿ‘€ The muscles of the lower back (extensors) and the hip flexors are usually tight while the abdominal muscles are relaxed/weakened. ๐Ÿ˜ฐ This tilt places greater pressure on the intervertebral discs and a change in the line of gravity of the trunkโ˜ ๏ธ. .
In scoliosis, excessive lateral curvature of the spinal column exists ๐Ÿค”. In other words, the spine may resemble the letter โ€œSโ€ or โ€œCโ€. ๐Ÿ˜ณTreatment of scoliosis is based on the type of scoliosis, the magnitude of the curve, and the number of years of growth remaining for the person. ๐Ÿ‘ต๐Ÿผ Exercise and physiotherapy are recommended by some, but not all specialists, due to lack of evidence suggesting that it is effective. ๐Ÿ‘จ๐Ÿฝโ€โš•The general goal is to keep the curves less than 50 degrees at maturity. ๐Ÿ’ช๐Ÿฝ
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Kyphosis is an exaggerated anterior-posterior curvature of the spinal column๐Ÿšถ๐Ÿป. It occurs most frequently as excessive forward bending of the thoracic area and is seen in older adults ๐Ÿ™‡๐Ÿฝ. It is usually associated with osteoporosis and osteoarthritis and can result in the โ€œhunchbackโ€ position ๐Ÿ˜ณ๐Ÿ˜ญ.
#Trainwithbesttrainers#team#IRONRUSH

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GRILLED CHEESE or KALE SANDWICH? ๐Ÿฅ’๐Ÿž
1โƒฃ Grilled Cheese (1 each slice of cheddar + swiss) 290 calories, 34g carbs, 10.5 fat, 10g protein
2โƒฃ Kale sandwich (with some cream cheese) 300 calories, 26.4g carbs, 14g fat, 11.9g protein โœ…This post hopes to show that โ€œhealthierโ€ isnโ€™t always necessarily lower calories...
Thereโ€™s many of us who may be inspired to order the Kale sandwich when out and about because Kale = health, right?
A Kale sandwich definitely sounds healthier than a cheese sandwich one.
โœ…So, really itโ€™s worth checking the ingredients as something may have really healthy ingredients like Kale or Avocado, but a lot of healthy/veggie sandwiches usually have other things added: feta, cream cheese, mayo etc, which makes it tastier, but also higher in calories.
โœ…Just pick whichever you want to eat!!! Whether itโ€™s higher or lower in calories... Itโ€™s worth just to look at the ingredients as some may be a surprise and a lot of these high street brands have really clever marketing strategies to advertise their โ€œhealthy foodโ€.

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GASTROCNEMIUS MUSCLE STRAIN ๐Ÿ˜ญโฌ‡๏ธ
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The gastrocnemius muscle, which is one of the calf muscles that originates from the distal end of the femur at the medial and lateral condyles.โœ… The muscle consists of two heads which lay on top of the soleus muscle (see previous post). ๐Ÿ‘€The two heads that make one tendon that joins the achilles tendon which attaches to the calcaneus (heel bone) and functions to plantarflex the foot (toes pointed downwards). ๐Ÿ’ช๐Ÿฝ Acute strain of the gastrocnemius muscle occurs typically when athletes attempt to accelerate from stationary position with the ankle in dorsiflexion (toes pointing upwards), or when lunging forward. ๐Ÿค• Generally athletes complain of an acute, stabbing or tearing sensation either at the belly of the muscle or the musculotendious junction. ๐Ÿ˜ฐ Examination of the muscle reveals tenderness at the site of the strain and stretching the muscle reproduces the pain as does resisted plantarflexion with the knee extended. ๐Ÿ˜ญThe first line of treatment is to reduce the pain and swelling with the use of electro therapeutic modalities, icing and taking NSAID's๐Ÿ™Œ๐Ÿฝ. If the athlete cannot bear any weight on the leg it is a good idea to use crutches. ๐Ÿ‘จ๐Ÿฝโ€โš•Once the swelling is gone and the athlete can bear weight, gentle stretching of the muscle should be performed to the point where slight tightness can be felt. ๐Ÿ“š Later, muscle strengthening should start which involves a progression of exercises, commencing with concentric contraction of both the calf muscles followed by unilateral calf raises with the gradual addition of weight ๐Ÿ‹๐Ÿฝ. Finally, eccentric calf lowering should be added to the regime. โœ…
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So... I don't have a strong habit of measuring all my food. Some days I'll do it, just out of curiosity. But most days I'm either (a) too lazy (b) too hungry or (c) both.๐Ÿ˜‚๐Ÿ˜‰ But on days I do measure things out, I'm almost always surprised by how much I underestimate how much I'm eating. Two of my biggest areas are peanut butter and cereal.
For example, when I have 2 slices of toast, I'll just slather on the peanut butter (heavily๐Ÿ˜‰). Or some nights I'll eat dinner... and then that box of Barbara's Peanut Butter Puffins will be staring at me and I'm just like.. OKAY JUST A COUPLE BITES CHI. ๐Ÿ˜ฎ
Cue the measuring day: DAMN CHI. That "quick post-dinner snack" was actually more like a full meal.๐Ÿ˜Ÿ Now I'm not saying you should be religiously watching serving sizes or calories. But doing this once in a while is a useful tool for you to know just how much you're actually consuming at once, especially in the case of cutting out mindless eating to help with weight loss, muscle building etc... So I will stop my post-dinner cereal bowls? Ehh... maybe not ๐Ÿ˜ˆ. But at least for now I know better what I'm putting in my body, and that's what is most important to me..!! ๐Ÿ˜‰

NOTE: The peanut butter here is referring to my serving size on TWO slices of bread. The photo only shows one. (Partly because I ate one slice already hehe party because one slice was easier to show in the into).

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We've all heard this term used before๐Ÿค”๐Ÿค” Glenohumeral joint stiffness is common after significant trauma (i.e. Fracture or surgery). ๐Ÿค•๐Ÿค• It may also follow injury to the neural structures in the neck (brachial plexus) or may occur spontaneously ๐Ÿ˜ฐ. The age group that is mostly affected with spontaneous adhesive capsulitis is between 40 and 60 years of age๐Ÿ‘ด๐Ÿผ๐Ÿ‘ต๐Ÿผ. Adhesive capsulitis is more common in patients with diabetes and there is also an association with thyroid disorders ๐Ÿ‘Ž๐Ÿผ๐Ÿ‘Ž๐Ÿผ. Diagnosis of shoulder stiffness is relatively easy to make evaluating passive external rotation with the elbow locked in place at the side of the body๐Ÿ’ช๐Ÿผ. Treatment of adhesive capsulitis is limited in that it is a condition that resolves on its own usually over a year and a half๐Ÿ™๐Ÿป. There has been no evidence that physiotherapy, injections๐Ÿ’‰ or drugs ๐Ÿ’Šsignificantly change the outcome ๐Ÿค“. However, symptomatic physiotherapy may be valuable. Therefore, adhesive capsulitis (frozen shoulder) is a self limiting condition and the best method of treatment is to wait for it to resolve on its own.

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โญ๏ธ100 calories in Fruit โญ๏ธ
Which is your favourite fruit?
๐ŸŒ๐Ÿ’๐Ÿ‡
๐Ÿ“๐Ÿ๐Ÿฅ
23 strawberries or 1 banana for 100 calories! It's amazing how the volume of food changes drastically depending on the fruit ๐ŸŒฟ
Fruity info below:
Bananas ๐ŸŒ: Fiber, vitamin B5, manganese, vitamin C, potassium, copper, bioton and magnesium.
Blueberries : Resveratrol, Gallic acid, luetin, zeaxanthin, Vitamin K, vitamin C, manganese and fiber.
Grapes ๐Ÿ‡: Vitamin K, Vitamin C, potassium, copper, thiamine, riboflavin, vitamin B6 and manganese.
Strawberries ๐Ÿ“: Fiber, Vitamin C, Vitamin A, manganese, folate, potassium, magnesium and vitamin K.
Pineapple ๐Ÿ: Vitamin A, Vitamin C, folate, manganese + more.
Kiwi ๐Ÿฅ: Fiber, vitamin C, Vitamin K, potassium, Vitamin E, copper and folate.

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DO YOUR KNEES CAVE IN WHEN YOU SQUAT? [biomechanics lesson]
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In the past, I've spoken at length about how pronation is NOT the ๐Ÿ‘น everyone makes it out to be, and how orthotics will help in the short term, but in the long run will ROB you of proper foot mechanics (click on #MyoFootSeries to see these posts) โ€ข
But what about pronation when squatting? Pronation will naturally happen when you squat, but it should be happening progressively as you squat down.
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If you start with your feet pronated, your knees will naturally collapse in and you will load your other structure (namely adductors) in order to get that "Bounce" up. โ€ข
๐Ÿ—ฃ๏ธ๐Ÿ‘‚๐Ÿผ Listen to me very carefully here!!!
EVERY SINGLE MOMENT NEEDS TO LOAD BEFORE IT EXPLODES๐Ÿ’ฅ
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When you throw a โšพ๏ธ, what do you do? You wind your arm back and throw it forward! When you jump on a trampoline, what happens? You "load" the trampoline and the trampoline "explodes" up and moves you upwards. โ€ข
When you go โฌ‡๏ธ on a squat, your foot progressively LOADS into pronation and then uses that energy to EXPLODE โฌ†๏ธ into supination. If you start already pronated, you no longer can load your "foot trampoline", so for you to squat you have yo load through your "knee trampoline" which happens to be in this case your adductors which load in ADDUCTION (knee collapses in) and then explode in ABDUCTION (knee pushes outwards). โ€ข
That's why your starting knee position is so important! If you don't put yourself in the proper position to get the most out of your body for any particular movement, your body will contort itself ๐Ÿ˜“ to try and get energy from alternative "less efficient- more prone to injury trampolines" to do your movement. โ€ข
Understanding how your body processes your movement patterns and reprogramming them is a CRUCIAL step in fixing your body and getting rid of your pain.
#KnowledgeOverEverything #Load2Explode#teamironrush#scientific#fitness#training#weightloss#strengthtraining#bodybuilding#perfectbio-mechanics#Flexibilty#coreexercises#circuttraining#cardioroutines#balanceMealplanning#nutritionmanagement#health#fitness#fitnessmodel#fitnessaddict#workout#cardio#gym#train#healthy#instahealth#healthychoices#motivation#determination

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๐ŸŸSweet potato fries seem to be all the rage at the moment. I myself am a pretty big fan as you've probably noticed if you've been following me for any length of time.
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๐Ÿค” It seems that most people have been led to believe that sweet potato fries are much "healthier" than your standard white potato fries. And most people think they are making the better choice when they opt for sweet potato. But it just isn't that simple.
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๐Ÿ‘‰๐ŸผHere's the thing (as the image shows) sweet potato fries don't actually contain any less calories than normal fries. In fact in most cases they even contain more calories, and more fat. Now this image is based on an 85g serving of both versions of fries from a frozen packet.
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๐Ÿฅ”Typically if you order fries at a restaurant the calories will actually be much higher, and the fat and sodium content will almost double in some cases due to the way they cook them.
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โ˜๐ŸผI think the confusion stems from the common belief that sweet potato's are considered a 'healthier food' option because of GI index, digestion and all that stuff. But the truth is they both have their merits, and neither one is superior to the other.
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โฉFor example, sweet potato's contain WAY more vitamin A than white. But on the flip side, white potatoes contain more potassium and iron than sweet potatoes. So you're pretty safe with either choice.
#teamironrush#scientific#fitness#training#weightloss#strengthtraining#bodybuilding#perfectbio-mechanics#Flexibilty#coreexercises#circuttraining#cardioroutines#balanceMealplanning#nutritionmanagement.

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LOWER-CROSSED SYNDROMEโฌ‡๏ธ
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Lower-Crossed syndrome (LCS),also referred to as distal or pelvic crossed syndrome and Donald Duck syndrome,is a result of ventral and dorsal muscular imbalance. ๐Ÿค•๐Ÿ“šThe first imbalance involves weakness of the deep abdominal muscles, crossing with a weakness of the gluteal muscles.๐Ÿ‘In addition to this, a combined weakness/tightness of the major hip flexors,crossing with tightness of the lower back muscles.This muscular imbalance result in joint dysfunction at the L4-L5, L5-S1 region and the SI joint, leading to acute back pain and discomfort at the hip joint.๐Ÿ˜ญThe key postural changes that follow LCS are anterior pelvic tilt and hyperlordosis of the lumbar region, as depicted in the image above.โฌ†๏ธA key misconception with treating lower back pain is to hyperextend the back to relieve pain.โš ๏ธHowever,this is not the solution as the erector spinae is already tight in LCS.๐Ÿ˜ฐ An appropriate treatment for the lower back pain is to stretch the hip flexor.๐Ÿ‹๐Ÿฝ๐Ÿ‹๐Ÿฝ Stretching tight muscles results in this case the antagonist is gluteus maximum(weak in LCS).โœ…Another solution is to strengthen the abdominal muscles.๐Ÿ”‘๐Ÿ”‘ #teamironrush#scientific#fitness#training#weightloss#strengthtraining#bodybuilding#perfectbio-mechanics#Flexibilty#coreexercises#circuttraining#cardioroutines#balanceMealplanning#nutritionmanagement.

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๐Ÿฅœ100 calories actually looked like In the form of nuts. I usually aim to eat 200-300 calories per snack,but this info surprise me! For example... only FOUR walnuts was 100 calories? I eat like 30 of those at a time!๐Ÿ˜…๐Ÿ˜ฃThat being said,calories are DEFINITELY not the enemy.Nuts are full of nutritional benefits!!The important thing to remember here is PORTION control, not minimising calories.Does that make sense?Anyways, anyone else a hardcore nut addict?๐Ÿ™‹โ€โ™‚๏ธLet me know because THEN WE CAN SUPPORT EACH OTHER. LOL.
#teamironrush#scientific#fitness#training#weightloss#strengthtraining#bodybuilding#perfectbio-mechanics#Flexibilty#coreexercises#circuttraining#cardioroutines#balanceMealplanning&nutritionmanagement.