  LET'S GET YOU INTO CLASS! Getting into class these days can be almost as challenging as the workout itself! We now have 14 spots available and most classes are waitlisted. That's a good problem to have, right? Well kind of. I'm sure some of you find it very discouraging! Can I let you in on a little secret? We have lots of space, you might just need to plan your schedule a little more loosly. I went back over our schedule this last week and counted up how many Megas/Versas sat empty. Are you ready for this? We had 98 spots available! Spots frequently open up in that 2 hour window before class. Signing up for the waitlist is one way to snag a spot, but our waitlist does not add anyone with less than an hour before class. I enourage you to take advantage of this little secret and grab one of those 98 spots!
 A monthly feature in our newsletter, thanks to Briana Crotinger LMT! Briana has a wealth of knowledge and loves to research and share her findings! With over a decade of bodywork, kinesiology, and pain management experience, she weaves her knowledge into her barefoot myofascial massage practice at Mend Bodywork 25/20 MEGA/CLIMB With the new year comes new changes at the studio, and the most notable is our newly structured combo classes. We’ve had a lot of you ask why the change, and it’s a good question! The “too long, didn’t read” version is- it simply works better with the fitness goals and values we have at CoreStrong. The long answer is steeped in exercise science. So if that’s your thing, grab a coffee or tea and let’s chat about the whys and the hows of this change. So, scientifically, why the change? If you Google, “which is better, cardio before resistance, or vice versa” you are going to find scientific articles that fit both narratives. But with everything in life, the real answer to which order reigns superior is….. It depends. It depends on your age, sex, and fitness goals. So, before we go further, let’s review the fitness goals we have at CoreStrong. At CoreStrong we follow the Lagree Method, which includes effective range of motion, resistance, tempo, and duration. In short, we are building the kind of strength that takes a focused and rested body to get the best out of your strength workout and maximize your muscle gains. To maintain adherence to the Lagree Method, it makes more sense to start you out on the mega (resistance) while you are fresh and can gain maximal tension and duration then burn you out on the versa (cardio), rather than sending your poor, tired legs to their doom in a super lunge directly after a versa sprint. Theoretically, this also reduces the risk of fatigue-related injuries. But is there actual science to back this change? Yes! Especially for women and those over 65 years of age. One study found that women who engaged in high-intensity resistance training and then participated in aerobic exercise for 20 minutes had a higher fat oxidation rate than the aerobic-only group. Another study found that women who performed resistance training before aerobic training improved their maximal oxygen consumption or the “highest rate at which an individual can use oxygen during physical exertion.” This is also known as the VO2 max, an important marker for both longevity and cardiovascular fitness. And for those over 65? The science says resistance training before aerobic exercise is a statistically significant boon for improving the aforementioned VO2 max and maximum aerobic workload. Next month, I’ll be taking you for a literal ride as I dive deeper into VO2 max and why it’s a marker you want to pay attention to. In the meantime, I challenge you to catch a combo class once or twice a week and see how you feel after four weeks. I bet it’ll be along the lines of both stronger and faster. See you in class! Q & A Disclaimer: I am not a registered dietician or medical professional. This piece is meant to inform only. If you need nutritional advice tailored to you, please speak with your doctor. I had a client pose a really interesting question to me earlier this month that immediately made me pause and go “hmmmm.” “Bri,” she said. “ I saw this video on social media that said collagen protein can’t be counted towards your daily protein intake.” My gut reaction was, that video sounds like malarky to me, but I am always down to investigate a question and then share what I uncover. While I’m not a nutritionist and can’t give nutritional advice, I felt like what I found was worth sharing with all of you. In short, amino acids are amino acids. The reason some doctors say you can’t count collagen protein towards your daily intake is due to a scale known as the protein-digestibility-corrected amino acid score (PDCAAS) which ranges from 0.0 to 1.0. (An aside, this scale’s validity is hotly debated in the scientific community, with many finding its current form to be a poor tool of measurement.) Because collagen is not a complete protein (lacking tryptophan and having lower levels of the muscle building amino acids) it gets a 0.0 on the scale. However, a study published in Nutrients titled “Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance” states that collagen is an important source of peptides and amino acids that contribute to overall health. It found that 2.5 to 15 grams of collagen protein a day was an effective amount to add to a daily regimen, so don’t dump the collagen just yet! (For those wondering, I still drink 20-40 g of collagen protein a day.) Where things get murky is the claim you can’t count it towards your daily value because “it’s not a complete protein.” Following that logic, you can’t count anything that’s not an animal protein. Rice, beans, grains, or anything else that is not a complete protein is off the table. That is why having a well rounded diet full of various foods is critical to your protein intake. You’ll also notice that many supplements are lacking a daily value under the protein category. From what I found, if a supplement is not considered a complete protein, manufacturers cannot put a percent daily value on packaging.
To the client who posed this question, thank you! IF YOU HAVE A TOPIC OR QUESTION THAT YOU'D LIKE BRIANA TO DIVE INTO, PLEASE LET US KNOW. SEND YOUR QUESTIONS TO [email protected] Comments are closed.
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