Meagan Sbat
Meagan Sbat
I had a great question come in this week, “Is the barbell or trap deadlift better?”
Such a great question, especially when you see both in the gym. How do you know which one is right for you?
Barbell deadlifts are more of a posterior exercise meaning it targets the glutes, hamstrings, erectors and upper back to stabilize the bar. There is also lat involvement to help keep the bar pulled into your body. In the barbell deadlift the hips are the prime movers, meaning the hips hinge first and then the knees follow to complete the movement.
Trap bar deadlifts target glutes, hamstrings, erectors, upper back and lats. They ALSO target the quads. The primary movers in the trap bar deadlift are the hips and knees meaning the hips and the knees bend simultaneously. The trap bar is ideal for all abilities as it sets people up in a natural position to pull and it is easier to go heavy because the quads are involved.
At Get Fit NH, we primarily use the trap bar deadlift. It is the safest variation overall for a large group personal training setting.
We might give a barbell deadlift to a client who has knee challenges and is unable to squat for the trap bar and again, because it is overall more hip dominant and posterior focused.
That was a long winded answer, but one is not better than the other and they truly aren’t that different. They’re both a hip hinge pattern, but one offers more grace so we primarily choose trap bars because of that.
One of the most common frustrations my clients experience is eating healthy yet still struggling to lose weight and shed body fat. If this resonates with you, take a moment to watch the attached video where I explain the number one reason behind this challenge.
Understanding this can be a game-changer in your fitness journey.
Fasting has become a hot topic in the health and fitness world, and for good reason. It promises a range of benefits, but like any health strategy, it comes with its own set of risks. Let’s break it down so you can make an informed decision.
The Benefits of Fasting:
The Risks of Fasting:
Here’s my take:
Really think about why you want to try fasting. If your main goal is to lose weight or improve your bodyfat composition then I don’t think fasting is necessary. Setting a time period of when you eat does help to manage when you are taking in calories and can make it easier to consume less calories than you’re expending, also known as eating in a caloric deficit. But you don’t have to put fasting rules into play in order to achieve this. If you have a history of disordered eating or body dysmorphia, I strongly recommend to avoid all fasting plans as this can be a massive trigger.
Muscle cramps can be a real pain—literally. Whether they strike during a workout or wake you up in the middle of the night, they can disrupt your routine and leave you feeling frustrated. But don’t worry, there are effective ways to tackle this issue head-on.
Why Do Muscle Cramps Happen?
Muscle cramps can be caused by a variety of factors, including dehydration, electrolyte imbalances, poor circulation, and even overuse of muscles. Understanding the root cause can help you find the right solution.
Supplements to Combat Muscle Cramps:
Magnesium: This mineral is essential for muscle function and relaxation. A deficiency can lead to frequent cramping. Aim for 300-400 mg of magnesium daily. Foods rich in magnesium include nuts, seeds, and leafy greens, but a supplement can also be beneficial.
Potassium: Low potassium levels can contribute to muscle cramps. Bananas, oranges, and potatoes are great dietary sources. If you prefer a supplement, look for one that provides around 100-200 mg of potassium.
Calcium: Calcium plays a crucial role in muscle contractions. Ensure you’re getting enough through dairy products, fortified foods, or a supplement providing around 1,000 mg daily.
Electrolyte Supplements: Electrolytes like sodium, potassium, magnesium, and calcium are vital for muscle function. Consider an electrolyte powder or tablet, especially if you’re active and sweat a lot.
Vitamin D: This vitamin helps with calcium absorption and muscle function. Aim for 800-1,000 IU daily, either through sun exposure, diet, or a supplement.
Lifestyle Solutions:
Stay Hydrated: Dehydration is a common cause of muscle cramps. Make sure you’re drinking enough water throughout the day, especially before, during, and after exercise.
Stretching: Regular stretching can help prevent muscle cramps. Focus on stretching the muscles that are most prone to cramping, both before and after physical activity.
Warm-Up and Cool-Down: Properly warming up before exercise and cooling down afterward can help prevent cramps. Gentle exercises like walking or light jogging can be effective.
Balanced Diet: Ensure your diet includes a variety of nutrient-dense foods that provide essential vitamins and minerals. A balanced diet supports overall muscle health.
Massage and Foam Rolling: Regularly massaging or foam rolling your muscles can improve circulation and reduce the risk of cramps. Focus on areas that tend to cramp up frequently.
Proper Footwear: Wearing supportive shoes can make a big difference, especially if you experience cramps in your legs or feet. Make sure your footwear is appropriate for your activity level and provides adequate support.
By incorporating these supplements and lifestyle changes into your routine, you can significantly reduce the frequency and severity of muscle cramps. Say goodbye to those pesky cramps and hello to smoother, more comfortable movements.
Let’s talk about something crucial for all the amazing women out there: post-menopausal ligament and bone health. As you navigate through this phase of life, understanding the changes in your body and how to support it becomes essential.
The Stats:
Solutions and Supplements:
Remember, taking proactive steps now can make a significant difference in your bone and ligament health. Incorporate these solutions and supplements into your routine to stay strong and active.
Let’s dive into a topic that’s often underestimated but incredibly powerful: HYDRATION. You might think hydration is just about quenching your thirst, but it’s a game-changer for muscle recovery and overall performance.
So, how does hydration help with sore muscles?
Now, let’s talk about supplements that can help improve hydration:
Remember, hydration isn’t just about drinking water. It’s about maintaining the right balance of fluids and electrolytes to support your body’s needs. So, next time you feel those muscles aching, reach for that water bottle and consider adding some of these supplements to your routine.
Let's talk about something that sneaks up on all of us: aging and its impact on metabolism. You might have noticed that as the years go by, it gets a bit harder to keep the pounds off or maintain the same energy levels. So, what's going on here?
So, what can you do to counteract these changes?
Remember, aging is a natural process, but you have the power to influence how it affects your metabolism. By staying active, eating well, and taking care of your body, you can keep your metabolism in check and enjoy a vibrant, healthy life.
Today, I wanted to share a word of caution. Only consider supplementing with collagen if you're prepared for these incredible benefits:
Improved Joint Elasticity: Say goodbye to stiff joints and embrace a life of flexibility and ease.
Stronger Bones: Give your bones the strength they need to support you, ensuring long-term health and vitality.
Healthier Hair, Skin, and Nails: Achieve a radiant glow and strong, healthy hair and nails that make you feel confident every day.
Easy 18 Grams of Protein: Boost your daily protein intake effortlessly, supporting muscle growth and overall wellness.
Ready to experience these benefits? Check out this video for more insights: