How to Create a New Healthy Habit

So you find yourself wanting to start living a healthier lifestyle. You have goals in mind and you even created a timeline to help you get there. Great!! Now we need to figure out how we are going to instill these habits into your daily life and make them sustainable so they can hopefully become your new norm. This will more than likely become the hardest part of starting that journey. 

The good news is I have some tips to help you create those healthier habits. With all-new habits, it comes down to putting them into small actionable steps so we can eventually ramp it up to the habit we want. Let’s take working out regularly, for example, we may want to be able to workout 5 days a week (let’s say for an hour a day) but in reality, a 0-100 method not only becomes a daunting task but also sets us up for failure. 

What’s important to focus on is where we currently stand and what we can reasonably do now. Work, family, and school all take up a large portion of our day, and before you know it the day is gone. 

Let’s start with 15-20 min a day 2-3 days a week as a starting point. This amount invested won’t be too demanding of our schedule and can help build the foundation of getting out there and doing something even if it isn’t exactly what you had in mind. This method not only helps kick-start the habit but makes it sustainable so we can build off that for the future. The plan is to create small victories that lead us to the overall goal. Small steps in the right direction will still lead us to our destination.

Until next time!

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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In The Lab with Eric Martinez: How to Strengthen your Weak Muscles

Can a muscle be short in length and weak? The answer is yes. The muscle is always going to be based on the constant task that is accomplished over again and again. After some time, our body will start to neglect specific muscles, thus shortening and weakening those muscles.

Why does this matter? Sometimes we feel aches, tightness, weakness, and imbalances in our bodies. The listed symptoms are typically the culprit of short and weakened muscles. To fix this, it’s important to lengthen and strengthen the muscles through new ranges of motions that people may resist. 

Let’s look at IT band syndrome, patella femoral syndrome, and runner’s knee for example. These can all be related to short glute muscles, short tensor fasciae latae (TFL), weak quads, strong quads, strong popliteus, etc., you get the idea.

No matter what muscle/muscle groups are causing you pain, the easiest thing to do is to increase the strength of ALL HIP MUSCLES. You can achieve this by introducing new ranges of motion such as isometric holds of the affected muscle in a new position and by holding the isometric holds for a longer period of time. 

Below are some example exercises you can try: 

1) 90-90 Degree Pose – holding isometric contractions.

2) Split Squats – in various angles such as the Bulgarian Split Squat, Knees Over Toes, and the Lean Back Stance.

Remember to go slow when introducing a new movement and do not rush! 

Until next time, 
Eric Martinez, Co-Founder and Clinical Performance Specialist

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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How Much Protein Should I be Eating?

We have all undoubtedly been given all sorts of information about protein. The most conflicting issue seems to be how much protein to take. All this information swirling around can make things very confusing and even overwhelm us. Well, I’m here to help you with information overload. In short, protein is required for the growth and maintenance of tissues. Your body’s needs are dependent on your health, daily lifestyle, and activity levels. So how do we know how much protein we need? On average the human body needs about .8 grams per kg of body weight. For example, a person weighing 175 pounds (175 / 2.2 = 79kg) would need about 64g of protein a day to maintain their current weight. This is contrary to most information out there which typically uses pounds instead of kilograms as the unit to measure against.

Most information out there will tell you to eat more protein to gain muscle but that is only a half-truth. That big steak you just had isn’t going to increase your muscle mass. While adequate protein is needed for growth, you can’t build muscle without the exercise to go with it. The body can’t store protein so once the current needs are met any extra protein is stored as fat. So how much protein should I eat if I want to increase my muscle mass? Those who exercise regularly will have higher needs, about 1.1 to 1.5g per kg. This will keep you at a growth level without putting you into excess calorie intake which would lead to extra stored fat. Excess protein (especially beef) can also have negative effects on your cholesterol and lipid numbers. Although I’ve provided you with some insight on this vast and over consuming topic, you should always consult with your doctor or registered dietician to help determine your appropriate daily goals.

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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In The Lab with Eric Martinez: How to Scale Movements for your Clients

When it comes to exercise and moving better there’s no wrong answer (unless there’s no purpose behind the movement and/or it’s not safe).

I always tell my students, interns, and colleagues that we can always adjust a movement based on our client’s capabilities. Whether that’s scaling the movement down or intensifying it, a new movement is created regardless.

For example, a pistol squat (single-legged squat) takes a tremendous amount of balance, coordination, flexibility, and strength. A scale option would be to do a pistol squat from a box (eliminating the depth from the movement’s range of motion). The more intense version would be to do a goblet squat pistol (adding additional load with the full range of motion).

The key to creating an awesome movement is to know what movement arm is (the direction of force and knowing which muscles are attached where). Once all of this is mastered, there’s no limit to your movement library.

By definition, Movement Arm is simply the length between a joint axis and the line of force acting on the joint. The longer the distance of the joint to the applied weight, the more force is needed.

Movement is a set of muscles pulling in the direction of the demand. For example, the quads are a group that can only pull the knee back and assists with hip flexion. That’s if we get deeper into myology (the study of the structure, arrangement, and action of muscles), we can see that if we contract each muscle individually, it will flex the knee in its direction unbalanced.

The moral is that movement, although complex, is fun to learn and can be applied directly to yourself and clients as needed through their training regime.

Until next time, 
Eric Martinez, Co-Founder and Clinical Performance Specialist

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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In The Lab, with Eric Martinez: How to Calculate How Many Calories to Consume

The information we are taught in school and through certification courses is extensive. We learn specific formulas in order for us to put them into best practice for our future clients. However, these formulas are not client centered and therefore, not exact. I’ve learned that those numbers are taught more as a guideline versus the “end all be all.” 

Let’s take the Resting Metabolic Rate Test (RMR) for example. There are three formulas that are thrown at us throughout the educational process:

Benedict Harries Formula

Lean Mass Time 11

Calculating Met Levels (for the day)

These formulas are great to get people started, but our metabolism is so erratic and unpredictable that we cannot solely rely on these numbers. Our habits, genes, and environment play a bigger influence than just our height and weight. 

Let’s review a recent case study: subject is a 30yr male, 67 inches tall, weighs 160lbs (130lbs of which is lean mass). Very active six days a week/for one hour a day.

Formula #1 The Benedict Harries Formula: 

88.362 + (13.397 x 72.72 kg of body weight) + (4.799 x 170.85 cm of height) – 5.677 x 30 age)

1,712 is the estimated RMR

Multiply that number by 1.55 (the activity factor) = 2,653.6

Formula #2 Lean mass equation:

130lbs (lean mass) x 11 = 1,430 

Multiply that number by 1.55 (the activity factor) = 2,216.5

Formula #3 Met Levels: 

The Met formula is similar to the Benedict formula, but the activity factor is broken down by force produced in time. 

Met * 3.5 * (72.72 kg in body weight)/200= Kcal per minute

Weight lifting = 6 mets (time moving the weight) = 458.136 kcal/hr

Sleep/ rest = 1 met = 610kcal per 8 hrs

Estimated TDEE (Total Daily Energy Expenditure) 

3,657 kcal on active days

Actual metabolism using a indirect calorimetry: 

1,465kcal on rest days 

2,342kcal on active days

These formulas illustrate that our subject has been under-eating by 1,315 calories (3,657-2,342) which is the reason for his low metabolism – along with his high caffeine intake consumption. 

We see a big range of numbers that don’t equate to the actual person; this is due to us bending equations, times, and totals. These formulas forget that the client may not be moving for the entire duration, providing misleading information. 

The mets and time doing weight is not correct. For example, nobody is moving weight for an entire hour, there are rest periods and breaks – and those are not being accounted for.

Habitual habits create a shift in our metabolism, such as eating too little or taking excessive stimulates (which decreases our metabolism over time). 

Living in a certain condition for long periods of time such as, higher altitude training, has shown to increase the metabolism due to its efficiency and need of Oxygen.

Additional factors relating to our gut and blood chemistry health can also make a shift into our metabolism direction.

Until next time, 
Eric Martinez, Co-Founder and Clinical Performance Specialist

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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What Should I Do About Muscle Soreness? 

Everyone who has exercised before has experienced the dreaded soreness the day after and subsequently asked the question “how do I get rid of the soreness?” The key to understanding how to get rid of that feeling lies in what it is actually coming from. I’m here to blow up the myth of lactic acid and what causes that soreness. 

First, let’s address what lactic acid is. Lactic acid is a byproduct from anaerobic work, this build-up occurs during intense workouts and causes that “burning” feeling in the muscles. But contrary to popular belief, this build up return to normal levels once you are able to get back to a resting state. 

“But then what is causing me to be super sore and stiff the next day?” 

This my friends, is the million dollar question (not really, but you get the point). The feeling you are experiencing the next day is a combination of fatigued muscles and hydrogen ions left behind from the previous workout. This left-over hydrogen causes you to feel stiff and sore, but can be removed simply by getting the blood to flow again. Yes, that’s right, moving again when you’re too sore will help you stop being so sore! 

This is known as hemodynamics (flowing of blood) and once you get the blood pumping again, it will help remove those hydrogen ions out and you’ll be feeling better in no time. So the next time you’re feeling too sore to workout, just give yourself a little time to warm the body up and get the blood flowing and you’ll be ready to rock! Until next time my friends!

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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Small Steps to a Healthier You

“Health is Wealth”, we have all heard this a thousand times over and it might seem kind of cliché but this statement couldn’t be more true

Being unhealthy can not only lead to chronic discomfort, pain and illness, but some other effects are that it can lead to unhappiness, depression, and even losing out on opportunities in life that could cost you financially.

I always circle back to that saying and add a little more to it. If we feel good, we play/work/perform good. Another financial risk we take with our health is health & life insurance. This is because insurance companies evaluate people whom they want to insure and then offer them terms based on how likely they are to die while the insurance term is pending. If the risk is higher, they will charge higher premiums.

Don’t worry though there is a silver lining. There are several small steps we can take to start that journey of wellness immediately. We do not have to think about getting fit or healthy as tough and difficult process. So here are some small but impactful ways to help jump start your wellness.

NUTRITION

  1. Cut Out Soda:  Soda is one of the most common things people take on a regular basis. It is filled with copious amounts of sugar instead, and simply cutting out soda from your diet will help you begin to become healthier almost immediately.
  2. Reduce your Portions: You can eat too much of even healthy food, and when you are not quite at the perfectly healthy food stage, overeating can have disastrous consequences for your health. Try cutting back on your portions by making little reductions over time, and you will begin to see changes in your waistline as well.
Female hands cutting vegetables on cuttiing board – woman preparing a healthy meal to boost the immune system

Need help with your nutrition? Book Your Nutritional Consult Today!

EXERCISE

  1. Cardio exercises like walking and running are great for getting your fitness level up and increasing your endurance. Strength training also helps get you healthier too because of how it strengthens your muscles and body generally.

Don’t know where to start, or would like to speak with one of our team members? Schedule your Free Consult Now!

Three young friends running on the steps of a building in a sunny day in summer

SLEEP

  1. Rest is just as important to your body as exercise and nutrition are but it is often overlooked. Without proper rest and recovery your body wont be able to translate all that effort with exercise and nutrition into positive results. You should be getting a sound 7-8 hours of sleep on a regular basis.

Want to track your sleep and recovery? The WHOOP Band is the best and most accurate biometrics data collector! Get your Free WHOOP Band Now!

Young teenager girl sleeping snuggled in warm knitted blue blanket. Seasonal melancholy, apathy and winter blues. Cozy home.

And Just like that you can be back on the path to better health. See, not so hard was it? Small steps will lead to larger ones and as long as you bring the consistency and effort the magic will happen, I guarantee it.

Written by Cody Perez – Performance Specialist |

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 1:00 AM
Sunday
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PROGRESSIVE OVERLOAD

What is progressive overload? Increasing stress gradually over time to overload the muscle through a change in the training regimen.

Without progressive overload, our muscles would not be able to keep growing and we would not be able to continue to make those PR’s in the gym.

Now, what can we do to keep progressively overloading these muscles?

  • Increase reps
  • increase weight (even if it is just 2.5 lbs)
  • Add in time under tension
  • Incorporate isometric holds after each rep.
  • incorporate 1/4 reps.
  • Decrease rest periods.

All of these factors will in fact lead to overloading the muscle by manipulating different variables.

However, sometimes we may abuse of these variables and overlook how we can also make these gains without being in the gym.

fitness

Non-related training factors in progressive overload:

  • Nutrition (get your micronutrients (vitamins, antioxidants, whole foods)
  • Unbroken 8 hours of sleep per night.
  • Take care of your gut health (reduce inflammation, food sensitivities)
  • manage stress levels (meditation, yoga, self-care)

and, sometimes it’s just lift it better. For example, if you are deadlifting 225 lbs for 6 reps. RPE 8-9. Next week, it might be lift again 225 for 6 reps but have better technique. That is still progressive overload. 

It’s not always about how much weight is on the bar. It’s about what you can do to optimize your health and your current training goals.

Have you plateaued your training goals due to lack of a regimen or are you just manipulating too many variables at once?

Let us help you get you to be your STRONG, BEST self. 

Come visit us at Infinity Sports Institute at our Edgewater Location, located on 163 NE 24 ST.

About Infinity Sports Institute

Infinity Sports Institute is dedicated to optimizing the human experience through sports science, sports medicine and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience. Call (786) 591-7586 or email us at info@infinitysi.com.

By: Gabriela Londono | Performance Specialist

Insulin Sensitivity

Insulin: hormone secreted by the pancreas in response to high levels of glucose in the blood. It is basically a signal for the cell to take up glucose.

What is insulin sensitivity? How sensitive the body’s cells are in response to insulin.

  • High insulin sensitivity: allows cells to use more blood glucose effectively.

insulin

What is glucose? 

  • Glucose can feed every cell in your body.
  • It is stored in the liver, blood and muscles.
  • Glucose is extracted from the blood by transporters called GLUT-4.
  • Without an improved insulin sensitivity, GLUT-4 will not transport glucose from the blood = an increased blood sugar levels.

Importance of having an increased insulin sensitivity

  • When insulin can’t signal the cell to uptake glucose, you end up with increased level of glucose & insulin in the blood and the body is not able to use either of them.
  • This will then cause cortisol, the stress hormone to be released. This is a survival mechanism for the body to deal with the blood glucose.
    • This will cause lower energy levels, increased fat stored.

HIGH BLOOD SUGAR LEVELS: 

  • Puts pressure on the pancreas to increase insulin production to be able to transport that glucose out.
  • Increased risk of diabetes.
  • Higher risk of heart disease, kidney disease and stroke.

glucose

TOP 4 WAYS TO IMPROVE INSULIN SENSITIVITY?

  1. Get out of a caloric surplus (stop overfeeding the cells): being in a constant caloric surplus means that these cells are exposed to insulin by eating an excessive amount of carbs. Eventually, this will lead the cell to become insulin resistant. Therefore, more insulin will be required to uptake glucose.
  2. Strength training & cardiovascular endurance 
  3. Inflammation: Inflammation interferes with the cellular response to insulin.
  4. Non-fragmented night’s sleep

How does insulin sensitivity increase with exercise?

  • When performing aerobic exercise or resistance training stimulates certain cell transporters that aid in transporting glucose from the blood into the muscle.
  • During exercise there is an increase in blood flow, thus, increasing the surface area available for the transport of glucose.
  • Physical exercise promotes the breakdown from of energy into a molecule called AMPK, increased nitric oxide production in the cell and calcium cycling in muscle contraction which promotes AS160.
  • AS160 (protein in the body) is important because it is what will promote cell transporters to uptake that glucose

Now ask yourself: “Am I overweight?” “How is my diet” “Do I consistently consume over the recommended amount of carbohydrates each day?” “How is my blood pressure?” 

Now ask yourself this very important question:

ARE YOU READY TO GET BETTER? 

Come visit us at Infinity Sports Institute at our Edgewater Location, located on 163 NE 24 ST. 

About Infinity Sports Institute

Infinity Sports Institute is dedicated to optimizing the human experience through sports science, sports medicine, and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience. Call (786) 591-7586 or email us at info@infinitysi.com.

By: Gabriela Londono | Performance Specialist