The Friday Finisher

Welcome to your quick-fire, end of week update with a few bite-sized bullet points covering what we’re learning about and loving in three areas: fitness, nutrition and mindset. One bullet from each trainer, a little nugget of health and fitness gold.

FITNESS: Libby’s on the Blackroll

Today the team from BLACKROLL Australia visited AGOGA to take your trainers through a myofascial release masterclass using BLACKROLL’s incredible products. Not only did we practise some release movements with various products, we learnt the latest in fascia/connective tissue research.

The coolest takeaway? If we’re not drinking enough water, our fascia (much like a dry sponge) becomes hard and brittle, easily broken, and resistant to pressure, twisting and pulling. However, if we’re consuming enough water then our fascia becomes flexible, springy and welcomes movement. But the trick is to ensure you’re actually moving and rolling your fascia so it can soak up all that water. Why does rolling help so much? By applying external pressure, we assist pushing water around plus release adhesions within the fascia, which together help lubricate up the fascial layers to slide and move freely along each other.

So Agogians, that’s another great reason to remain hydrated everyday.

NUTRITION: Vee’s fact finding

With Vee currently studying nutrition, she’s become a treasure trove of interesting nutritional facts and info. Here’s her latest tidbits:

  1. Did you know that excessive protein intake may cause increased calcium excretion and related bone density issues, especially in women? When the calcium-to-protein ratio is below 20mg of calcium to 1g of protein, this is when potential problems occur!
  2. When your energy and carbohydrate intake is too low, a large proportion of dietary protein is likely to be converted to glucose and used as a source of energy… meaning you might not have enough protein for tissue repair (even on a high-protein diet)! This may lead to reduced lean muscle mass, impaired post-exercise recovery, suppressed immune function and impairment of other important body processes.

MINDSET: Nic is cleansing his brain

Since being introduced to the research of Danish biologist Dr. Maiken Nedergaard, it’s fair to say Nic appreciates his sleep more than ever. Dr. Nedergaard’s lab has discovered that sleep plays a crucial role in our brain’s physiological maintenance.

During sleep, the glymphatic system (or glymphatic clearance pathway) acts as a functional waste clearance pathway for the central nervous system; this pathway consists of a para-arterial influx route for cerebrospinal fluid to enter the brain parenchyma, coupled to a clearance mechanism for the removal of interstitial fluid and extracellular solutes from the interstitial compartments of the brain and spinal cord (thanks Wikipedia). HUH? Put simply, while we sleep, our brain’s trash gets thrown out! If you don’t sleep enough, your brain doesn’t have enough time to chuck out all the rubbish.

Want to see the latest and greatest insight into our brain’s sewage system? Check out this incredible New Scientist article.

Thanks for reading Agogians! Have a fantastic weekend, and we’ll see you in the studio.

Nic Mendoza-Jones

Nic is AGOGA’s functional strength specialist. He’s known for his obsessive research (comes from being an ex lawyer) and self-experimentation with innovative and alternative training methods including kettlebells, Indian clubs and ‘gada’ steel maces.

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