Eat to Lose (or WIN?)

How can calorie restriction lead to unhealthy weight loss?

The summer vacations are over and some of us have come back a few extra pounds heavier than our usual weight. We definitely have gained some extra motivation to get back on our game, clean up some eating habits and/or get a fitness routine going again. Many of us start things off by cutting out some of the bad things we eat. Now when we do that, it is important to substitute those calories with a healthy option, especially once we start exercising. Not eating enough calories compared to how much your body burns off for energy each day can lead to poor results and symptoms we don’t want.

What’s A Healthy Way to Lose Body Fat?

Anytime we gain some “bad” pounds (body fat), the common traditional mindset has been lose weight, rapid weight loss, diet, portion control; terms that can lead you down to the wrong path. A healthy weight loss is considered 1-2 lbs per week. If it’s your first time exercising in a while you may lose a little bit more for the first week or two based on your body burning off some extra stored energy commonly referred to as “water weight”. 1-2 lbs per week is just right because your body has a goal of maintaining a balanced state at all times. Too much lost too fast not only means you’re more likely to gain it back but can lead to some problems as well.

The key to gaining success and keeping it is making gradual adjustments to your lifestyle habits surrounding your eating habits. Give yourself small wins that will lead to an overall healthier lifestyle.

Risks of a Fast Weight Loss

Programs promoting rapid weight loss often have diets very low in calories and nutrients sometimes leading to health problems.

Loss of Lean Muscle

Muscle is the biggest energy burner in your body. If you are not feeding your body energy(calories)then your body will start to get rid of those energy burners. Losing weight is not the same as losing fat.

Effects on Metabolism

Your body’s goal is to survive. Whenever you limit the body of calories, it changes how it operates. It may affect hormones and other functions to help conserve more energy.

Other effects are common such as

low energy
irritability
dehydration
increased cravings
nutritional deficiencies
and more “not so fun” symptoms

How We Can Help?

WE HAVE THE ULTIMATE TRANSFORMATION PROGRAM!

Here at Infinity Sports Institute we have recently launched our all-inclusive individualized Hybrid Program that puts the individual in the best position to be successful based on their goal.

Each individual is assigned a performance specialist that they will spend the first day testing in the sports science lab using nothing but the best research grade equipment to set up the best possible program to attain their goal.

In addition, they will sit down with our sports nutritionist to set up an action plan based on their current lifestyle eating habits and goals.

After their program is created, they will get updated daily workouts from their coach who will monitor their entire journey throughout the program. A weekly meeting with their performance specialist will help the individual make outcome-based changes to their program which is the best formula for success.

To sit down with a performance specialist and learn more about our Hybrid program call 786-591-7586 or email us at info@infinitysi.com

Postural Restoration Institute Method

What is the PRI method?

The Postural Restoration Institute (PRI) incorporates a method to help people of all ages and ability levels stay balanced from postural asymmetries that occur in the body. Our bodies often move and function in asymmetry to maintain balance. A primary example is whenever we walk or run, one side of the body is creating a new step and the other is finishing the step you just took. PRI uses repositioning and repatterning techniques to maintain proper balance of those asymmetrical movements and functions to keep the body from over compensation.

When and Why should you use PRI method?

When using PRI, the idea is to identify and correct standard patterns found in our muscles and joints from side to side, from front to back and from top to bottom. These asymmetrical patterns influence the way we stand, sit, walk, breathe and even sleep. Infinity Sports Institute uses PRI method to help individual maintain postural balance for the long-term based on measuring their compensations through a full functional evaluation. Infinity Sports Institute uses PRI as another added tool to tackle abnormal postural patterns, unbalanced movement, and breathing patterns.

The Takeaway

The PRI method has given us a great resource to evaluate and treat proper functions of the body. This holistic approach has been effective and efficient when treating all different types of diagnoses.

In addition to PRI, Infinity Sports uses Fascial Stretching and Rocktape Techniques that can help restore an individual’s posture. To book an appointment or learn more about these services contact us at info@infinitysi.comor call 786-491-7586.

Hydration & Neuromuscular Perfomance

If you’re an athlete you probably have heard every now and then, “make sure you stay hydrated!” But what exactly does that mean? These days no matter who you are, there is a big trend about drinking enough water. It’s true, drinking enough water is very important when it comes to staying hydrated but being properly hydrated is so much more than just drinking tons of water. Whether you’re an athlete or soccer mom, it is important that we maintain a proper balance of electrolyte minerals and H2O in our body to maintain appropriate hydration. If you are lacking either electrolytes, fluids, or the right mix of both it can significantly affect your performance.

What Are Electrolytes?

Electrolytes are micronutrients that ingest into the body from our diet. These micronutrients play a big role in assisting the “mind to muscle” connection. There are four main electrolytes that help the brain send a signal to each muscle telling it how to move.

Magnesium – This mineral interacts with motor proteins within the muscle fiber. At rest, magnesium helps the muscle stay in a relaxed state. When there becomes a shortage of magnesium, there is a likelihood of muscle cramping.
Calcium – When the brain sends a signal to the muscle to move, calcium is triggered into the muscle cell helping activate muscle contractions.
Sodium & Potassium – Both assist with nerve function. When the brain sends a signal through the nervous system to the muscle fiber to contract, sodium pumps into the cell and potassium has the opposite effect and filters out. When a muscle relaxes, these micronutrients perform the opposite action sometimes acting as a pump.

Dehydration

When you are dehydrated, your body lacks enough fluid to help transport these electrolytes to the cells of the muscle. Think of it like a city bus system. The kids are the electrolytes and the busses are water. The kids(electrolytes) are all standing around waiting for the bus(water) but the bus(water) never comes to take the kids(electrolyte) to school(muscle). If your body lacks enough water to properly transport the electrolytes this could significantly affect your performance and more importantly health, if this becomes chronic.

Over-Hydration (Hyponatremia)

When you’re “over-hydrated” your body now lacks the right number of electrolytes compared to the amount of fluids within the body. The body now has enough water to transport these electrolytes to the muscle, but it does no good if there aren’t any electrolytes to transport. When the body is in a state of over-hydration, the nerves and muscle cells are not able to function properly which in turn will significantly hinder your performance.

Strategies for Proper Hydration

Proper Diet – The best way to get these micronutrients is making sure we are eating the right foods. Whole foods contain tons of micronutrients and it’s imperative to make sure we are getting plenty of these within are diet and staying away from processed items.

Magnesium: Greens, beans, nuts, whole grains
Sodium: Celery, tomatoes,
Potassium: Sweet Potatoes, Bananas
Calcium: Oranges, some leafy greens

Sole Water – Sole water, pronounced So-Lay, is water that has been infused with Himalayan pink salt. Sole water has the electrolytes needed as well as 80 plus other minerals that help the body function optimally. To make Sole water, take a mason jar and fill up 1/3 of the jar with Himalayan pink salt, fill the rest with water and let it sit over-night.

Purium Coco Hydrate– Coco Hydrate is a supplement from an organic whole food supplement line called Purium. Coco hydrate is filled with whole food ingredients that contain the much-needed electrolytes required to perform at a high level. All that is needed is a couple of scoops mixed in with your water and you’re off to the races.

We Can Help!

If you want help to be at the top of your game, book an appointment with our sports nutritionist at Infinity Sports Institute. Invest in being the best and let us help you reach the top of your game. Call (786)591-7586 or email us at info@infinitysi.com.

Introducing the DEXA – Body Composition Scan

Did you know that your body is comprised mainly of bone, muscle, and fat? Together they help you perform daily functions. However, they may sometimes cause pain. To help our clients achieve their health goals, we first determine what their bodies are comprised of using a body scan. Specifically, the Gold Standard in body composition testing – the DEXA.

What is the DEXA?

The DEXA Scan, Dual-Energy X-ray Absorptiometry scan, is referred to in short as DEXA or DXA. The DEXA is used to measure overall body composition including Body Fat %, Lean Mass %, Visceral Fat %, and bone density.

Due to its ease of use and accuracy, the DEXA is found in Sports Science/Human Performance Labs throughout some of the best universities in the nation.

Body Composition Alternatives

BMI: An attempt to quantify the amount of tissue mass (muscle, fat, and bone) in an individual, then categorize that person as underweight, normal weight, overweight, or obese.
Bio-impedance: Value derived from the mass (weight) and height of an individual
Bod Pod: This method uses air displacement plethysmography to calculate body composition. Tight clothing is required so the test does not register extra air displacement which can increase reported fat levels.
Hydrostatic Weighing: also referred to as “underwater weighing”, “hydrostatic body composition analysis”, and “hydrodensitometry” is a technique for measuring the mass per unit volume of a living person’s body. It is a direct application of Archimedes’ principle, that an object displaces its own volume of water.

These are common alternatives often used incorrectly as a substitute for body composition health. Not only can they be dangerously misleading due to their inaccuracy, but they are also cumbersome and inconvenient.

For example, if you have a BMI of 25 kg/m2, you are considered to have a body fat percentage ranging from 10 to 35%. When you use alternative methods, you may see a margin of error range from 5 to 15%.

Why we chose the DEXA

Using the DEXA allows us to use the most accurate data points to create personalized programs for improved recovery, rehab, nutrition and performance.

DEXA Body Scan’s accuracy and precision range fall within 1 to 2% margin of error.
It provides additional information that BMI and alternative testing methods cannot, including:

Visceral Adipose Tissue (VAT): This is a leading predictor of longevity, metabolic syndrome, and cardiovascular disease. The centralized location of VAT is important as it may indicate future complications.
Skeletal Strength: Bone density measures help determine your risk for osteoporosis, and how you compare to others.
Muscle Symmetry: helps to identify how your lean, fat, and bone mass compares in each region of your body
“Skinny fat” and sarcopenia risks, which has been found to be an important predictor of cognitive performance

Want to know what you’re made of?

Schedule your body scan and body composition appointment at Infinity Sports Institute. We’re open Monday to Friday from 6:00 AM to 10:00 PM, (Saturdays & Sundays – By Appointment Only.)

Are you a trainer with clients who can benefit from a body scan? Our sports science lab is open to the public, so feel free to bring them by!

Infinity Sports and Dari Motion

DARI Motion

Biomechanics play an important role in health, wellness, workplace health and safety, performance and research of the body. You might be asking, what are “biomechanics”? Well, biomechanics is the study of the mechanical laws relating to the movement or structure of living organisms.

As an active individual whether you’re an athlete, weekend warrior, fitness enthusiast, or your job is physically demanding; the study of your biomechanics can help solve issues that may or have already caused injury or pain.

What is DARI Motion

DARI Motion is a markerless motion capture system used to acquire the most precise, accurate and comprehensive biomechanics data in the industry.

Due to its industry leading precision and accuracy the DARI Motion is able to track changes over time with sub-millimeter accuracy. This provides us with accurate information needed to make immediate, informed decisions to adjust and guarantee each rehab, performance or recovery program is meeting your exact needs and our expectations.

The Dari Motion Tracks:

21 bone segments, nine joints, with six-degrees of freedom
Kinematics and kinetics in all planes
Range of motion
Joint torques
Internal/external rotation at the hip
Shoulder ab-duction
Anterior/posterior coronal deviation
Neuromuscular engagement, center of mass sway in all planes
All joints in space

DARI’s patented, 3rd-party validated kinetic capture collects kinetics without force plates. That means DARI can measure joint torques, ground reaction forces, and other force measurements without restricting the subject’s natural movement.

Why We Chose DARI Motion

Dari Motion is the Gold Standard and the most advanced, precise and accurate motion capture system. In order for us at Infinity Sports Institute to provide our athletes, patients, clients and members with the remarkable care, programs and outcomes we require industry leading technology and data.

The DARI Motion can be found at The Infinity Sports Institute Sports Science Lab, the only Sports Science Lab available to the public outside a University setting, in South Florida.

DARI Motion Accuracy

Most other markerless systems use a single consumer-grade depth camera originally developed for console gaming. These lack accuracy, capture a limited amount of the body, and can’t capture explosive, high-speed motions at their native 30 hz framerate.

Traditional motion labs require manual application of reflective markers on the body, causing up to 20% marker-placement error between sessions. Marker-based systems can not accurately track biomechanical data over time.

DARI uses eight high-speed cameras placed around the subject and a state-of-the-art computer-vision engine to collect whole-body data–including the fastest motions.

DARI Motion Speed

Marker-based motion analysis requires up to 45 minutes of marker placement for every session. Traditional marker-based analysis of a single human motion requires days of intensive data compiling and error-correction. By the time the data has been processed, the window of application will have passed. Therefor we will not have the chance to make accurate decisions on time.

The DARI Motion has zero markers and zero set up time. A complete body motion analysis takes under 5 minutes allowing us to scan 50 – 100 individuals per day! The DARI takes thousands of data points comprising each motion and processes them in under a second, that’s what we call FAST!

Knowledge is Potential Execution is Power

Quantification of data is useless if there is no action. The Dari Motion Provides easy-to-read reports, which our Performance and Sports Science Lab teams can explain to a 1^stGrader! These reports allow us to take action steps to improving your health, performance and reducing your risk of injury. These reports include:

Muscle-mapping and injury vulnerability
Custom scoring and dynamic narratives
Data integration with other devices
Custom exercise suggestions
Single and multiple motion reports

Who should take advantage of the DARI Motion System?

The Dari Motion is used for Wellness, Workplace health, Performance and Research.

Fitness Enthusiast, Average Person

If you are trying to improve or maintain health as well as mitigate any risks for potential injury.

Employers

The DARI Motion capture platform can perform a comprehensive biomechanical analysis in as little as five minutes allowing you to efficiently screen your entire employee population for Musculoskeletal Disorder Risk and Musculoskeletal Injury Risk

Athletes and Team Organizations

DARI can collect objective, actionable biomechanical data on entire teams in a matter of hours giving athletes and training staffs the tools to transform their motion.

Competitive Athletes

Optimize Movement, Avoid Injury, Track Progress. As soon as an athlete steps out of the capture space, DARI delivers an easy-to-read report with actionable insights, allowing coaches and trainers to get to work immediately

Research Institutions

DARI’s robust motion capture allows research to be conducted on populations that are difficult to assess with traditional systems. The capture space can support implements, such as treadmills, stairs, cycles, and chairs, items that can be critical to research-specific assessments.

About Infinity Sports Institute

At Infinity Sports Institute we are dedicated in Optimizing the Human Experience by using the best of sports science, sports medicine and technology. Through the “Gold Standard” in training, recovery, physical therapy and testing we look forward to helping you reach all your goals.

We look forward to seeing you soon!

Your Eyes, Feet, and the Floor Keys to Performance and Pain

If you have ever worked with us you would know how important your eyes, being barefoot, and the floor are.

If you haven’t worked with us in the past or during your initial visit you will probably be wondering: “Why is everyone barefoot, why is everyone always on the floor and why do they care about how my eyes move?”

Before we begin to answer the “Why?” we should start with the “What”; What exactly do we do? We are not in the fitness business or the physical therapy business; We are in the Optimization Business. Whether you have pain, are an athlete trying to stay healthy, you’re trying to outperform your competition, just had surgery, trying to break a record or just trying to hit your fitness goals, we are here to Optimize your human experience by achieving those goals. And guess what, your eyes, the floor, and your barefeet are important ingridients to the formula.

Your Output is only as good as the Input

Barefeet

You have about 200,000 thousand nerve endings in your foot, yes, TWO HUNDRED THOUSAND! Each of those nerve endings are called exteroceptors which provide sensory information to your brain through external stimuli. Guess what? This makes your foot one of the most nerve-rich parts of your body! Your feet are crucial in providing proprioception and communicating to the brain what the body needs to do as you walk, run, jump and play. But unfortunately, we have diminished or delayed the amount of information the brain gets by wearing cushioned shoes. Shoes are great and cool but they eliminate your foot’s ability to feel, to receive the external stimuli they need in order to properly communicate with your brain. Thus, when you come see us for whatever reason, we will address that communication problem by making you go barefoot, and sometimes, that’s all you need!

Eyes

Along with your feet your eyes are crucial in recieving information. The eyes provide a large amount of the Neurosensory input your brain needs for motor control (motor control refers to the process by which the nervous system coordinates the muscle and limbs to achieve a desired movement or set of actions). Have you ever been walking on the beach and come across a patch of shells or rocks? You probably will do two things; either walk the other way or walk as lightly as you can through them. You did that thanks to the information your eyes gave your brain. Your eyes sent the info to your brain and your brain established that there was a threat, thus going into a sympathic state (Fight or Flight. Based on the information and how your brain processed it, you either walked around (flight) or just walked through (fight).

If there is a dysfunction in your eye movement, the input will be faulty and your brain will have a harder time processing the information, affecting motor control. Your eyes are crucial to your performance. Are you the person that always misses what you’re aiming at? You might want to check how your eyes are moving and how well they are sending information to the brain.

The eyes will lead us to the next topic….

The Floor

Whats up with the floor? Above we mentioned how crucial the information your eyes send to the brain is, now Imagine if you have a fear of falling; whether its because of a previous injury or just scared to fall on your ass. If you are scared of the floor, it now becomes a threat. You will respond by going into a sympathetic state (fight or flight), and you will go into flight mode, this will hinder motorol control, which can be a reason for you falling in 1..2..3…

Hopefully you didn’t fall! Have you ever been somewhere up high and someone tells you not to look down? You look down and all of a sudden you lose your balance. Well that’s what happens when the floor is a threat. Now lets add some shoes, your feet have no awareness and can’t provide your brain with the information it needs for motor control. It sounds like you will be having a bad time walking, running, jumping, and you’re probably losing your balance all the time.

Our goal is to establish the floor as a safe place and remove it from being a threat.

Optimizing the Human Experience

The floor is no longer a threat, your feet and your eyes can now provide your brain with the information it needs through better input, we now have the desired motor control to prevent injuries, enhance performance and maybe remove pain. We have now achieved Optimization of your Human Experience.

By: Hector Maradiaga Co-Founder | Performance Specialist

About Infinity Sports Institute

Infinity Sports Institute is dedicated in 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.

For all your performance, recovery, rehab and consultant needs, make sure to contact us, or come visit us at Infinity Sports Institute in our Brickell Location (42 SW 6th ST). Click Here to Schedule Your Free RockTape Session!

Contact

infinitysi.com

info@infinitysi.com

305.423.8242

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Running: Strength Training To Improve Your Running Pt.1

Strength training for Runners

Strength Training is very overlooked and shied away from topic in the running community, as their are many myths, such as “Strength Training or Lifting Weights will make me slow”. Strength training is a crucial component in keeping you healthy, strong, and running your best.

Runners love to run and base everything on running exercises. Here are some other famous quotes we’ve heard over the years;

“ I want to be faster let me run faster during miles”

“ let’s do fartleck instead”

” I need more endurance, let me add another mile”

And my favorite “ Weight training, won’t make me faster or let me run more”.

Can Strength Training Really Help Me?

By actually adding some form of resistance training, whether it is maximal strength or endurance training time to fatigue will decrease, rate of force production will decrease ( this is good) and overall run time will decrease. Almost forgot to mention, impact absorption also increases which decreases the chances of injury.

One great study on this was on maximal strength training by kyvind stkren of Norway¹. Their program was 24 sessions over a 8 week period, 3 days a week of 4 sets of 4 reps of half squats. At the end there was an increase of rep max of 33%, rate of force production of 26%, rate of exertion by 70%, time to exhaustion increased by 5%, but there was no correlation to vo2 max (this is normal when performing tests that do not change intensities, not a graded test).

Another study we’ll mention did a training program using both strength and endurance which showed improvements in time to exhaustion²

In short, by adding a resistance training program that is focused on power development and velocity it will dramatically increase a runners speed and time to exhaustion ( endurance, Lactic acid tolerance). This also lessens the increase of mass(weight) and focuses more on the neuromuscular adaptions needed for power.

Maximal Strength Training Improves Running Economy in Distance Runners KYVIND STKREN1,2, JAN HELGERUD1,3, EVA MARIA STKA2 , and JAN HOFF1,4 1 Department of Circulation and Medical Imaging, Faculty of Medicine, Norwegian University of Science and Technology, NORWAY; 2 Department of Sport and Outdoor Life Studies, Telemark University College, NORWAY; 3 Hokksund Rehabilitation Centre, NORWAY; and 4 Department of Physical Medicine and Rehabilitation, St.Olav University Hospital, NORWAY

Tested LT HR, VO2, 1RM and RFD focused

1rm test, 10 reps of 50%, 5 reps of 60%, 3 eps of 70%, 1 reps of 80%, then 1 rep adding 2.5kg till true 1RM

Program 4sets*4RM half squats 3 days out of the week, 8wks

Added 2.5 if performed 5reps

1RM- increase 33%, RFD increased 26%, RE increased 70% TTE- decreased 5% 72 sec

Not concruent with vo2

For ideas or help on strengthening follow us on Instagram or send us an email . We also have online programs for all your strength needs.

Explosive-strength training improves 5-km running time by improving running economy and muscle power LEENA PAAVOLAINEN,1 KEIJO HA¨ KKINEN,2 ISMO HA¨ MA¨ LA¨ INEN,1 ARI NUMMELA,1 AND HEIKKI RUSKO1 1KIHU-Research Institute for Olympic Sports; and 2Neuromuscular Research Center and Department of Biology of Physical Activity, University of Jyva¨skyla¨, SF-40700 Jyva¨skyla¨, Finland

Increase 2-4vo2
.95 on forward jump

Effects of concurrent endurance and strength training on running economy and V0 2 kinetics GREGOIRE P. MILLET, BERNARD JAOUEN, FABIO BORRANI, and ROBIN CANDAU UPRES-EA 2991, Sport, Performance, Sante; Faculte des Sciences du Sport, Montpellier, FRANCE;

Stay tuned for Pt.2

By: Eric Martinez Co-Founder | Clinical Performance Specialist

About Infinity Sports Institute

Contact

infinitysi.com

info@infinitysi.com

305.423.8242

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