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December 2020

  /  2020

It’s become popular to shun supplements and rely strictly on food to fulfill nutritional needs. It would be great if we could get all of our nutrition from food, but this approach can cause more problems than it solves. According to the National Health and Nutrition Examination Survey, over 40 percent of Americans (more than 100 million people) do not meet the recommended levels for vitamin D, calcium, vitamin A, vitamin C, vitamin E, thiamine, folate, and magnesium. Other nutrients that are commonly insufficient include choline, vitamin K2, omega-3 fatty

Almost everyone will agree that 2020 is turning out to be an anxiety-producing year. Surveys report people worldwide are suffering from stomach-churning worries about almost every aspect daily life: Health, politics, money, family, career opportunities, personal safety, and so on. One tool you can use to protect mental health is exercise. We’ve known for years that exercise has a mood-boosting effect, and several recently published studies show it can reduce depression and anxiety, while supporting overall mental health. Exercise = Better Mental Health A pre-coronavirus study published in 2018 set out

The ‘Use It or Lose It’ principle no longer seems to apply much in traditional strength training. Using the body and its joints to their full potential can be seen as ‘dangerous training’ and something saved for the advanced athlete or trainee. In fact, full-range training is an essential component that will optimize mobility and function, and set the stage for peak performance. In this article, I will highlight the importance of the, often feared, full flexion of the knee and provide progressions for training it safely. The following are

Methylation is a simple biochemical process that has complex implications for health. Occurring billions of times every second, methylation is when a methyl group is donated to cytosine, one of the four nucleic acids that make up DNA. When optimal methylation occurs, it has a positive impact on many systems in the body, including function of the heart, brain, metabolism, and muscle. When methylation processes break down, there is a break down in DNA that impacts cardiovascular inflammation, detoxification, neurotransmitters, and energy use. The easiest way to understand methylation is

Supplemental probiotics have many benefits, not least of which they strengthen your immune system and can harden your body’s defenses against a pandemic illness like the coronavirus. Being as there are hundreds of beneficial bacteria, getting the right product can be difficult. This article will provide recommendations for choosing the best probiotic to meet your needs.   You Need Bacteria That Are Alive  The most important issue when choosing a probiotic is whether the bacteria are alive when you take them. Unfortunately, many manufacturers don’t invest in the technology to ensure that probiotic bacteria will

Photo: @blue_sky via Twenty20 Probiotic supplements provide healthy bacteria that have a beneficial effect on the human body. The gastrointestinal (GI) tract is a finely balanced environment where as many as 500 different strains of bacteria compete for space and nutrients. Instead of being passive inhabitants, these microflora interact with their human host in an intricate manner, regulating digestion, elimination, neurological function, and metabolism. They also have an anti-inflammatory effect, boosting immune function and enhancing the elimination of harmful compounds from the body. The natural balance of microflora can be disrupted

According to biochemists who are experts on zinc, supplementing with this mineral may be one of the most important things you can do for overall wellness. Getting adequate zinc can help cure a number of the most severe health problems due to how it affects immune function (1, 2). Zinc improves immune cell activity and scavenges free radicals as an antioxidant, helping to eradicate inflammation. It also reduces viral replication and supports physical barriers that protect the body from pathogens. While achieving baseline zinc levels is necessary for health, high

Did you know that 80 percent of your immune system resides in your gut? Yep! the gastrointestinal tract contains 80 percent of all antibody-producing immune cells. Plus, the tiny bacteria that line the GI tract are a vital part of the body’s immune defense system in their own right. Beneficial bacteria protect the body from invading pathogens by releasing antibacterial substances and increasing levels of Natural Killer immune cells (1). They also help protect against inflammatory diseases such as cancer.  Recent studies have tested the effect of bolstering the

When it comes to losing body fat, the gold standard is to combine exercise and nutrition. The goal is to eat in a way that allows you to train hard, preserve muscle mass, and achieve an energy deficit. Several different exercise/diet combinations have proven effective but very low carb diets are generally avoided due to the fear that exercise performance will be compromised. Glucose is the body’s preferred energy source for high-intensity exercise and the theory goes that a keto diet that deprives the body of glucose in the

It’s time to hit the gym for a workout. Your brain tells you you’re ready to burn through some killer sets. But once you start training, your body isn’t complying: You feel weak and unable to complete all your reps. What gives? Many people neglect some element of nutrition and find themselves incorrectly fueled for training. This article will cover how to eat for peak performance so that you can get the most out of your efforts. The Goals of Pre-Workout Nutrition There are three main priorities when it comes