Protein Timing: What Actually Matters (According to Science)

We all know protein is essential for building muscle, recovering from workouts, and maintaining a healthy metabolism. When you eat it might matter more than you think.

In a recent Huberman Lab episode, Dr. Andrew Huberman breaks down the latest science around protein timing with Alan Aragon, busting some long-held myths and offering fresh insight into how to structure your intake for real results.

Whether your goal is to gain strength, lose fat, increase muscle mass, improve recovery, or support healthy aging - here’s what you need to know and how to apply it in your everyday life.

🔍 Key Takeaways from Huberman on Protein Timing

🥇 1. Total Daily Protein is Still King

The most important factor by far? Getting enough protein across the day.
There’s often a lot of focus on timing your protein around your workouts or your sleep. While these offer targeted benefits based on your goals, if you're not hitting your daily target as a baseline requirement, you're leaving progress on the table. Typical total protein target for most individuals is 0.7-1g of protein per pound of body weight.

In other words: “If you don’t get enough total protein, timing won’t save you.”

🍳 2. You Can Eat More Than 30 grams at Once

There’s a popular myth that your body can only "absorb" about 30 grams of protein per meal. Not true. While muscle-building may “max out” at that amount, extra protein still benefits your metabolism, immune system, hormone function, and tissue repair. Adequate protein intake is equally as important for both men and women in order to optimize their unique systems.

So if you prefer fewer, larger meals? That works. It’s about total intake over time, not meal micromanagement.

👵 3. Protein Timing Matters More as You Age

As we get older, our bodies become less efficient at turning protein into muscle. Huberman emphasizes that older adults may benefit more from protein timing, especially:

• Getting protein after resistance training

• Eating higher-protein meals at breakfast and dinner

• Including a protein source before bed

This approach helps preserve lean muscle and functional strength—two key factors in healthy aging.

✅ Actionable Tips for Infinity Clients

No matter where you're training—Infinity Ithaca or Infinity Albany—here’s how to put these ideas into practice:

1. Hit Your Daily Protein Goal

• Start by aiming for 0.7–1g of protein per pound of body weight

• Example: If you weigh 160 lbs, aim for 110–160g per day

• Distribute it across meals in a way that works for your lifestyle.

• Need a simple way to start? Focus on nutrient rich meals at breakfast, lunch and dinner aiming at 30g+ of protein. You’ll hit 100g before you know it!

2. Time Protein Around Workouts (When Possible)

• Looking to fine-tune your performance? Post-workout, eat a protein-rich meal or shake within 60–90 minutes.

• For the most part, there’s no need to sprint to the blender. But don’t wait 3+ hours either!

3. Don’t Stress Over MealS

• You can eat more than 30g of protein per meal

• Choose a pattern (3 larger meals or 4–5 smaller ones) that supports your schedule and satiety

4. Support Muscle as You Age

• Older adults should pay closer attention to timing, especially after workouts and before bed

• A slightly higher total protein intake (closer to 1g/lb) may be beneficial

Final Thoughts

Remember: there’s no perfect formula. Listen to the full podcast here to learn more about the data behind these points, and connect with your Infinity Trainer on how to take your goals to the next level!

From Classroom to Coaching: Bridging the Gap with CPPS

Coach Mike demoing breathing mechanics at the CPPS Certification in June.

From the Classroom to the Coaching Floor: Bringing Science to Life at Infinity Ithaca
By Mike Giglio

Finally, a transition from academia to the real world.

As a recent graduate with a degree in Exercise Science, I spent years immersed in rigorous coursework—diving deep into Anatomy, Physiology, Biomechanics, and Strength & Conditioning. This academic foundation gave me a solid understanding of how the body functions and moves. But as I quickly learned, coaching isn’t just about knowing the material. It’s about applying it in a way that actually resonates with real people.

That’s where the Certified Physical Preparation Specialist (CPPS) certification came in.

The CPPS helped bridge the gap between theory and practice. It translated the technical, textbook-heavy knowledge I had into clear, actionable strategies I now use daily on the training floor at Infinity Ithaca. It taught me how to take complex concepts like breathing mechanics, joint stability, and movement efficiency and break them down into simple steps that clients can understand and feel in their own bodies.

Coaching is About Communication

In the world of fitness, it’s easy to fall back on jargon. Especially when you’ve spent years studying and writing about movement. But I’ve learned that real coaching starts with connection. It’s not about showing off knowledge; it’s about making each client feel seen, heard, and understood.

At Infinity Ithaca, I focus on meeting people where they are. That might mean helping someone feel comfortable using a kettlebell for the first time, or coaching a more seasoned lifter through subtle breathing adjustments to improve core stability. No matter the starting point, my goal is always the same: to make training accessible, effective, and enjoyable.

How I Use the CPPS System with Clients

One of the biggest tools I use is the breathing and movement assessment I learned through CPPS. This system helps me evaluate how someone moves; not just by checking boxes, but by observing how their body responds to different movement patterns.

We start new clients with joint-by-joint assessment that looks at posture, breathing, mobility, and control. This allows me to:

• Identify any imbalances or limitations that may affect performance or lead to injury

• Build personalized warm-ups and movement prep based on what that individual needs

• Choose exercises that support strength while also reinforcing healthy patterns

• Modify and progress training in a way that feels good and makes sense to them

Rather than labeling movement as “good” or “bad,” we look at everything as information. From there, we work together to build a plan that promotes long-term progress—not just short-term gains.

What This Means for You

If you're new to training, working through an injury, or just looking for a smarter way to move, know that there's no "one-size-fits-all" approach at Infinity. Every session is guided by thoughtful assessment, open communication, and a genuine investment in your growth.

Whether we’re dialing in your breathing to help you lift more efficiently, adjusting your squat for better hip function, or building a strength program that supports your daily life, you’re learning your body and building confidence with every session.

Ready to train smarter and move better?

Book a session with me at Infinity Ithaca and let’s build a plan that fits you.
Click here to get started at Infinity or email us at info@infinityithaca.com to book your first 1:1

Personal Trainers in Ithaca: Why Infinity Athletics is Ithaca’s Top Training Studio

Looking for Personal Trainers in Ithaca? Here’s Why Locals Choose Infinity Athletics

If you’re searching for personal trainers in Ithaca, you're not alone. More and more people in our community are prioritizing their health, and with good reason. Whether your goal is weight loss, muscle gain, injury prevention, or simply moving and feeling better, a great personal trainer can make all the difference. At Infinity Athletics, we specialize in delivering personalized coaching that goes beyond the basics—and it’s why we’ve become the go-to choice for training in Ithaca, NY.

What Sets Our Personal Trainers in Ithaca Apart?

🏋️ Customized Training That Fits YOU

No cookie-cutter workouts here. At Infinity Athletics, every client begins with a one-on-one assessment. From there, our certified Ithaca-based personal trainers design a program tailored to your unique needs, goals, and experience level. Whether you're brand new to fitness or an experienced lifter, we meet you where you are—and help you grow from there.

💪 Experienced Coaches, Proven Results

Our team includes some of the most experienced personal trainers in Ithaca, each holding nationally recognized certifications in strength training, mobility, performance, and corrective exercise. More importantly, they care. Our trainers build real relationships with clients, creating the accountability and trust that lead to long-term progress.

🧠 Smarter Training with a Focus on Longevity

We train smart. Infinity Athletics programs are rooted in principles that prioritize movement quality, strength, and sustainability. Unlike big-box gyms, we don’t rush your progress—we build it with precision, so you stay strong, mobile, and injury-free for years to come.

Why Infinity Athletics Is Ithaca’s Best Personal Training Studio

• 🏠 Locally owned and operated in the heart of Ithaca, NY

• 📈 Proven track record of client transformations and testimonials

• 💥 Private and semi-private personal training sessions

• 📅 Flexible scheduling for busy professionals and students

• 🧼 Clean, welcoming environment with a community vibe

Ready to Work With a Personal Trainer in Ithaca?

At Infinity Athletics, we believe everyone deserves access to elite coaching and a training plan built around their life—not the other way around. Whether you’re training for a specific event, looking to drop stubborn weight, or just want to move better and feel healthier, our team is here to guide you.

Science Backed Ways to Make Fitness Routines "Stick"

Maximizing Your Fitness and Productivity: 5 Key Strategies for Success

At Infinity Athletics, we believe that fitness is about more than just lifting weights or hitting the heavy bag. It’s about developing a mindset that supports progress in all areas of life. Whether you’re training in our Ithaca personal training studio, joining a boxing class, or working with one of our expert trainers, adopting the right strategies can help you stay consistent, avoid burnout, and get real results.

If you’ve ever struggled with balancing your workouts, job, and personal life, you’re not alone. Many people fail to reach their fitness goals because they don’t structure their time effectively. That’s why we’re bringing you five research-backed strategies that can help you manage your schedule, prioritize what matters, and make meaningful progress in and out of the gym.

1) Ditch the To-Do List, Schedule Your Workouts

A common mistake people make when trying to get in shape is relying on vague to-do lists. Instead of saying, “I’ll work out tomorrow,” put it in your calendar with a specific time. Studies show that scheduling increases follow-through and efficiency.

For example, if you’re aiming to train three times a week at Infinity Athletics, don’t just hope it happens—block out the time and commit to it like you would a work meeting. Scheduling your workouts forces you to be realistic about your time and ensures you actually show up.

2) Set Boundaries: Assume You’re Done by 5:30 PM

Work expands to fill the time you allow it. If you say you’ll finish work at 5:30 PM, you’ll find ways to be more efficient throughout the day. This principle also applies to fitness—if you give yourself unlimited time to train, you might end up spending more time on your phone than actually exercising. Instead, set a clear start and end time for your workouts.

Many of our clients at Infinity Athletics lead busy lives. That’s why we emphasize efficient, high-intensity training sessions that deliver results without requiring hours in the gym. Prioritizing short, focused workouts over long, unfocused sessions ensures you get the most out of your time.

3) Plan Your Week in Advance

Successful fitness programs require planning. If you wait until the day of to decide your workout, you’re more likely to skip it. Take a few minutes each Monday to plan your exercise schedule, meal prep, and recovery time.

Our trainers at Infinity Athletics help members design personalized training plans so they always know what to do when they walk into the gym. Whether you’re lifting weights, boxing, or doing a conditioning circuit, having a plan removes decision fatigue and keeps you accountable.

4) Focus on Fewer Things, Do Them Better

Many people try to do too much at once—running, weightlifting, boxing, yoga, and everything in between—without mastering any of them. Instead, focus on the key movements and training methods that align with your goals.

At Infinity Athletics, we emphasize quality over quantity. Whether you’re perfecting your deadlift, working on your jab, or improving mobility, it’s better to do a few things exceptionally well than to spread yourself too thin.

5) Prioritize Deep Work—In the Gym and in Life

Not all training is created equal. Just as “shallow work” (constant emails and meetings) can keep you busy without making progress, mindless workouts won’t get you the results you want. Instead of half-hearted sets and distractions, dedicate uninterrupted time to “deep work” in the gym.

Eliminate distractions. Put your phone on airplane mode. Focus on the quality of each rep, each movement, and each breath. The more present you are in your workouts, the more progress you’ll make.

Bringing It All Together

At Infinity Athletics, we don’t just train bodies—we train mindsets. By scheduling your workouts, setting boundaries, planning ahead, prioritizing what matters, and focusing deeply, you can make fitness a seamless part of your life.

If you’re looking for expert coaching, personalized training, and a community that supports your growth, visit us at Infinity Athletics in Ithaca. Whether you’re searching for a top-tier gym, personal training, or boxing classes, we’re here to help you become the strongest version of yourself.

Ready to take control of your fitness? Book a free consultation today and start training with purpose.

How to Set and Stick to New Year’s Resolutions: Lessons from Atomic Habits

As the New Year approaches, many of us look forward to a fresh start. At Infinity Athletics Personal Training Studio in Ithaca, NY, we’ve seen how transformative small changes can be. That’s why we love James Clear’s Atomic Habits and its practical framework for creating lasting habits. Whether your goal is weight loss, building strength, or improving overall fitness, the principles in this book can help you turn your resolutions into reality.

If you’re searching for the best personal training, fitness, or gym options in Ithaca, NY, Infinity Athletics is here to support you every step of the way. Here’s how you can set yourself up for success in 2025 using the proven strategies outlined in Atomic Habits.

The Four Laws of Behavior Change James Clear simplifies habit formation into four rules, making it easier to build good habits and break bad ones:

1. Make It Obvious

• The Strategy: Design your environment to make the cues for good habits visible. For example, if your goal is to work out regularly, keep your gym bag packed and in plain sight.

• How We Help: At Infinity Athletics, our trainers create structured routines tailored to your fitness goals. Our gym’s welcoming environment ensures you feel motivated every time you walk in.

2. Make It Attractive

• The Strategy: Pair a habit with something you enjoy or make it part of a community. This creates positive associations that encourage you to stick with it.

• How We Help: Joining a personal training session or group class in Ithaca, NY, can make fitness fun. At Infinity Athletics, you’ll find a supportive community that cheers you on.

3. Make It Easy

• The Strategy: Reduce the friction of starting your habit. Break it down into small, manageable steps that feel achievable.

• How We Help: Our trainers will guide you through workouts designed for your current fitness level. Starting small, with realistic progressions, builds confidence and momentum.

4. Make It Satisfying

• The Strategy: Celebrate small wins and track your progress. Positive reinforcement encourages consistency.

• How We Help: We use personalized metrics to track your achievements. Seeing tangible results—whether it’s lifting more weight or improving endurance—keeps you motivated.

Actionable Takeaways for Sticking to Your Resolutions To successfully create and maintain new habits this New Year, follow these steps:

1. Start Small: Focus on tiny, consistent actions rather than massive changes. Begin with two sessions a week at Infinity Athletics and build from there.

2. Schedule It: Commit to a regular time for your habit. Use your calendar to book training sessions or set reminders for your workouts.

3. Find Accountability: Share your goals with a friend or a personal trainer. Our team at Infinity Athletics will hold you accountable and celebrate your successes.

4. Track Progress: Use a journal or fitness app to document your achievements. Seeing progress will keep you motivated.

5. Reward Yourself: Celebrate milestones. Treat yourself to something special—like new workout gear—when you hit a goal.

Why Choose Infinity Athletics in Ithaca, NY? As a leading personal training studio in Ithaca, we’re passionate about helping you succeed. With expert trainers, tailored fitness programs, and a supportive community, Infinity Athletics makes achieving your resolutions easier and more enjoyable.

Don’t just set goals this year—achieve them. Start your journey today with Infinity Athletics Personal Training Studio. Contact us to schedule a free consultation and take the first step toward your best year yet!

How to Stay Fit Through Winter and Holidays Without Missing Out on the Fun

The winter months and holidays bring cozy evenings, festive meals, and plenty of reasons to stay indoors. While it’s tempting to hibernate, this time of year doesn’t have to derail your fitness or health goals. With a little strategy and science-backed insights, you can strike the perfect balance between enjoying yourself and staying committed to your health.

Why Winter and Holidays Challenge Your Fitness Goals

During winter, shorter daylight hours and colder temperatures make staying active harder. Add in holiday parties, indulgent foods, and packed schedules, and it's easy to put fitness on the back burner. But here’s the good news: simple, evidence-based strategies can help you stay on track without sacrificing holiday joy.

Actionable Strategies to Stay Healthy

1. Set Clear, Realistic Goals

What the Science Says: Studies show that specific and measurable goals are more effective than vague aspirations. In one study, participants who set clear intentions like "I will walk 10,000 steps daily" were more successful than those with broad goals like "I’ll be more active."

Takeaway: This winter, set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals. For example:

• Walk 3 miles, three times a week.

• Strength train for 30 minutes twice a week.

• Limit holiday treats to one serving per meal.

2. Create a Workout Schedule You Love

What the Science Says: A 2018 study published in Health Psychology found that people who incorporated enjoyable activities into their workouts were more likely to stick with them long-term.

Takeaway: Find a workout that excites you, whether it’s a boxing class at Infinity Athletics, yoga, or an outdoor hike in the snow. Schedule your workouts like appointments you can’t miss. Bonus tip: Pair workouts with rewards like a hot cup of tea afterward or watching your favorite show.

3. Lean Into Accountability

What the Science Says: Research from the Journal of Applied Psychology highlights that people who have accountability partners are significantly more likely to achieve their fitness goals.

Takeaway: Work out with a friend, join a group class, or sign up for a personal training session. At Infinity Athletics, we offer tailored programs to keep you motivated and on track—even through the busy season.

4. Enjoy the Treats, But Plan Ahead

What the Science Says: Experts from the Academy of Nutrition and Dietetics emphasize mindful eating over restrictive diets. This approach helps prevent overeating and guilt.

Takeaway: Before holiday parties, eat a protein-packed snack to curb excessive hunger. Use smaller plates, savor each bite, and stop eating when satisfied—not stuffed.

5. Shift Your Mindset

What the Science Says: A 2020 study in Behavioral Science revealed that reframing fitness as a way to gain energy, reduce stress, or enhance your mood helps with long-term adherence.

Takeaway: This winter, think of workouts as a way to thrive, not just survive. Focus on how movement makes you feel, from improved energy to better sleep, rather than simply burning calories.

6. Build In Flexibility and Forgiveness

What the Science Says: Perfectionism is a trap. According to the Journal of Sport and Exercise Psychology, those who allowed room for setbacks were more likely to succeed over time.

Takeaway: Missed a workout? Had an extra slice of pie? It’s okay. Get back on track the next day. Progress is more about consistency over time than daily perfection.

Stay Active and Healthy With Infinity Athletics

At Infinity Athletics in Ithaca, NY, we’re here to help you succeed through every season. Whether you’re looking for group training, personal coaching, or customized workout plans, our team is ready to support your fitness journey.

Take the first step today:

• Book a free consultation.

• Join a group class that fits your schedule.

• Download our winter workout guide for at-home tips.

Winter and the holidays don’t have to mean a pause in your fitness goals. With the right strategies and support, you can stay on track while enjoying every festive moment.

Ready to thrive this winter? Contact Infinity Athletics today!

Breaking the Cycle of Fitness Frustration: Why You're Doing Better Than You Think

If you're like many people, chances are you’re hard on yourself when it comes to fitness and body image. Maybe you’ve been through the cycle of setting health goals, only to fall off track, feeling ashamed or frustrated when you have to start over. You’re not alone. Many people feel this way, but here's the thing: you’re doing better than you think. And at Infinity Athletics, we’re here to help you shift your perspective and get the results you deserve—without the stress.

Stop the Negative Goals, Start with a Positive Approach

Most of us set goals to eliminate something negative: "I need to stop eating junk food," "I need to stop skipping workouts," or "I need to lose weight." While these goals may sound good, they often come with a heavy mental load. You're constantly focusing on what not to do, which can feel overwhelming and discouraging.

At Infinity Athletics, we believe in setting positive, actionable goals. Instead of focusing on what you need to remove, let’s work together to create a positive goal that excites you. For instance, aiming to achieve your first pull-up is an empowering challenge. It’s a difficult but realistic goal for many, and in working towards it, you’ll find that things like losing body fat, gaining strength, and feeling better about yourself happen naturally along the way.

Why a Structured Plan and Support Matter

One of the biggest hurdles for people trying to get in shape is a lack of structure. Maybe you've tried on your own but feel like you're spinning your wheels, unsure of what works. A comprehensive strength and conditioning program that progresses over time is key to making sure you’re not only staying consistent but also seeing tangible progress.

At Infinity Athletics, our coaches are experts in creating individualized plans that are sustainable and effective. But it’s not just about the plan—it’s about having the support and accountability to stick with it. When you work with a coach, you have someone in your corner to keep you motivated, provide guidance, and celebrate your wins, no matter how small.

Reach Your Goals Without Slipping Back

If you’re ready to break the cycle of frustration and start seeing real results, we’re here to help. Our team at Infinity Athletics is committed to helping you find joy in the process, reduce the stress around fitness, and finally achieve your goals. Whether you're interested in personal training, boxing, or a customized strength and conditioning plan, we’ll help you stay on track and prevent those all-too-familiar setbacks.

Ready to take the next step? Reach out to Infinity Athletics in Ithaca, NY, and let’s work together to create a positive, sustainable approach to your fitness journey.

Why Strength Training is Essential for Boosting Metabolism and Burning Fat: Insights from Top Trainers in Ithaca

Introduction

When it comes to fitness, many people immediately think of cardio exercises like running or cycling. While cardio is fantastic for cardiovascular health, strength training is equally vital—and often overlooked. At Infinity Athletics in Ithaca, we understand that incorporating strength training into your routine is crucial for maintaining a healthy metabolism, increasing muscle mass, and enhancing fat-burning capabilities. In this blog, we’ll explore why strength training deserves a prominent place in your workout regimen and how our specialized programming can help you achieve your fitness goals.

1. Strength Training: The Key to Boosting Metabolism

One of the standout benefits of strength training is its positive impact on metabolism. Unlike cardio, which primarily burns calories during the workout, strength training has a lasting effect on your metabolic rate. By engaging in resistance exercises at our gym in Ithaca, you build muscle mass, which increases your resting metabolic rate (RMR). This means you’ll burn more calories even when you’re not working out.

Why is This Important?

A higher RMR helps you manage your weight and body fat more effectively. With increased muscle mass, your body becomes a more efficient calorie-burning machine. This is particularly beneficial for those looking to lose weight or maintain a healthy weight without being on a constant calorie-restricted diet.

2. Increase Muscle Mass for Enhanced Fat Burning

Building muscle mass is crucial for improving your fat-burning capabilities. Muscle tissue requires more energy to maintain compared to fat tissue. By focusing on strength training at our local fitness center, you effectively boost your body’s ability to burn fat.

What Are the Benefits?

• Efficient Fat Loss: More muscle means increased calorie burn throughout the day, leading to more effective fat loss.

• Improved Body Composition: Gain muscle and lose fat for a leaner, more toned physique.

• Better Performance: Enhanced muscle strength improves your performance in other physical activities and daily tasks.

3. Strength Training vs. Cardio: Finding the Right Balance

While cardio exercises are essential for cardiovascular health and endurance, they shouldn’t be the sole focus of your workout routine. Strength training is often overshadowed by cardio, leading many to neglect its benefits. A balanced fitness regimen includes both types of exercise.

Why Strength Training is Often Overlooked:

• Perceived Complexity: Some may find strength training exercises intimidating or complex.

• Immediate Results: Cardio often shows quicker, visible results like weight loss, making it more appealing.

• Lack of Knowledge: Without proper guidance, understanding how to incorporate strength training can be challenging.

4. Mastering Strength Training: The Three Main Approaches

At Infinity Athletics, we take our programming seriously and ensure that our strength training routines are effective and comprehensive. There are three primary methods to enhance strength, each utilizing different approaches based on percentages of your max strength:

• Max Effort: This method focuses on lifting the maximum amount of weight you can handle for a few repetitions. It’s designed to increase absolute strength and improve your overall power.

• Dynamic Effort: This approach emphasizes lifting submaximal weights quickly to develop explosive strength and improve speed. It’s crucial for athletes and those looking to enhance performance in various physical activities.

• Repetitive Effort: Involves lifting moderate weights for higher repetitions. This method helps in increasing muscular endurance and hypertrophy (muscle growth).

Each of these methods plays a unique role in developing a well-rounded strength profile. Our personal trainers in Ithaca expertly design programs that incorporate these approaches, ensuring that you build strength efficiently and safely.

How to Integrate Strength Training into Your Routine

To reap the full benefits of strength training, consider these tips:

• Start Small: Begin with basic exercises and gradually increase the weight and complexity as you progress.

• Seek Professional Guidance: Our experienced personal trainers in Ithaca can help you design a personalized strength training program tailored to your goals, incorporating max effort, dynamic effort, and repetitive effort techniques.

• Consistency is Key: Aim for at least 2-3 strength training sessions per week for optimal results.

Conclusion

Strength training is a powerful tool for boosting metabolism, increasing muscle mass, and enhancing fat-burning capabilities. While cardio exercises are important, don’t overlook the significant benefits of adding strength training to your fitness routine. At Infinity Ithaca, we’re committed to providing expertly crafted strength training programs that include max effort, dynamic effort, and repetitive effort techniques. Ready to elevate your fitness journey? Contact us today to get started!

Call to Action

Curious about how strength training can transform your fitness routine? Reach out to the top personal trainers in Ithaca at Infinity Athletics to schedule a free consultation. Let’s work together to craft a fitness plan that combines strength training and cardio to help you achieve your health and fitness goals!

Meta Description: Discover why strength training is essential for boosting metabolism, increasing muscle mass, and enhancing fat-burning capabilities. Learn how to integrate strength training with max effort, dynamic effort, and repetitive effort techniques with your Personal Trainers at Infinity Athletics, Ithaca.

Elevate Your Conditioning with Combat Conditioning Classes at Infinity Athletics

Are you feeling uninspired by your current cardio routine? Have you noticed that without a structured plan, your workouts seem less effective? Do you find yourself giving up on fitness goals shortly after setting them? At Infinity Athletics in Ithaca, NY, we understand the importance of having a solid plan, supportive community, and accountability to achieve lasting fitness success.

The Importance of Effective Conditioning

Many individuals fall into a routine of consistent exercise but may not realize the full potential of their efforts. Conditioning isn't just about showing up; it's about optimizing your workouts to target different energy systems effectively. Did you know that during conditioning, your body primarily uses one of three energy systems? These include:

• Anaerobic Alactic System: High-intensity exercises lasting less than 30 seconds, such as sprints, jumps, and kettlebell power exercises.

• Anaerobic Lactic System: Activities lasting between 45 to 90 seconds, like strength circuits, high-intensity intervals, and boxing training.

• Aerobic System: Responsible for longer-duration endurance exercises.

Each system plays a crucial role in overall fitness, and neglecting one can hinder your progress and limit performance gains.

Introducing Combat Conditioning

Are you ready to take your conditioning to the next level? Infinity Athletics is thrilled to announce our new Combat Conditioning class starting the second week of August. This innovative class combines elements from combat-style workouts with targeted training methods designed to enhance all three energy systems in a structured, safe, and enjoyable manner.

What to Expect

• Integrated Approach: Our Combat Conditioning class integrates exercises that stimulate all energy systems, ensuring a balanced and comprehensive workout.

• Varied Techniques: Expect a dynamic mix of exercises such as strength circuits, agility drills, martial arts-inspired moves, and more to keep every session engaging and effective.

• Expert Guidance: Led by experienced coaches who are dedicated to your success, our classes provide the support and motivation you need to stay committed and achieve your fitness goals.

Join Us for a Free Week of Classes!

If you're curious about how Combat Conditioning can benefit your fitness journey, we invite you to experience a free week of classes at Infinity Athletics. Discover the difference structured training and expert guidance can make in achieving your health and fitness goals.

Ready to challenge yourself and elevate your conditioning? Click here to sign up for your free week of Combat Conditioning classes or contact us for more information. Don't settle for ordinary workouts—experience the extraordinary at Infinity Athletics!

Transform your fitness routine today with Combat Conditioning at Infinity Athletics. Your goals are within reach—let's achieve them together!

What is the Best Way to Stay Hydrated?

Hydration and Health: Is Water the Ultimate Answer?

Introduction

Are you looking to live a longer, healthier life? According to recent headlines, the answer is simple: drink more water. But before you start guzzling gallons, let's take a closer look at the science behind these claims.

The Study at a Glance

A recent study published in The Lancet, a respected medical journal, has been making waves. Researchers linked higher blood sodium levels (an indicator of dehydration) to an increased risk of chronic diseases and death among over 11,000 middle-aged adults. On the flip side, moderate sodium levels were associated with lower mortality rates.

Key Findings:

• Optimal Sodium Levels: 137-142 mmol/L

• Low Sodium (135-136.5 mmol/L): 71% increased risk of all-cause mortality.

• High Sodium (144.5-146 mmol/L): 21% increased risk of premature death.

What Does This Mean? While the media reports may seem conclusive, the truth is more nuanced. Let's dive deeper into the study and explore some critical questions.

Breaking Down the Headlines

Headlines like "Drink up: Large study finds that not consuming enough water increases risk of death by 20%" (NY Post) and "Staying hydrated is linked to a longer, healthier life, new study suggests" (CBS News) simplify the study's findings. But is drinking more water really the silver bullet for better health?

Questions to Consider:

1. Is Serum Sodium an Accurate Hydration Marker?

   • Elevated sodium can indicate dehydration, but it's also influenced by medications, diet, and health conditions. The study controlled for these factors, but it's complex to isolate hydration as the sole cause.

2. Chronic Dehydration: Fact or Fiction?

   • The study's participants were generally healthy, and chronic dehydration is rare among healthy adults with access to fluids and a functioning thirst mechanism.

3. Other Influencing Factors:

   • High sodium levels could correlate with poor dietary habits, such as consuming ultra-processed foods. These confounding variables need consideration.

4. The Low-Sodium Group:

   • Interestingly, the study found a 71% higher risk of death in the lowest sodium group, possibly due to overhydration. This aspect is often overlooked in media reports.

Beyond Water: The Beverage Hydration Index (BHI)

The Beverage Hydration Index (BHI) provides a useful comparison of the hydration properties of different beverages, using water as the standard. A study with nineteen healthy young adults assessed how electrolytes, carbohydrates, and proteins affect rehydration.

Study Details:

• Participants consumed one liter of either deionized water (W), electrolytes only (E), carbohydrate-electrolytes (C + E), or dipeptide-electrolytes (AG + E).

• Measurements were taken every 60 minutes for four hours, including urine output and body mass.

Key Findings:

• Carbohydrate-Electrolytes (C + E): Higher BHI (1.15) after 120 minutes compared to water.

• Dipeptide-Electrolytes (AG + E): Higher BHI (1.15) at 240 minutes compared to water.

• Electrolytes (E): Contributed the greatest absolute effect on BHI (12% higher than water).

Water alone resulted in a lower net fluid balance and greater reports of stomach bloating compared to C + E and AG + E. The combination of electrolytes with carbohydrates or dipeptides improved fluid retention more effectively than water alone.

Finding Your Hydration Balance

The takeaway? Balance is key. Drinking more water indiscriminately isn't a surefire way to improve health. Overhydration can be just as harmful as dehydration.

Tips for Optimal Hydration:

• Listen to Your Body: Thirst is a reliable indicator. Drink when you're thirsty and stop when you're satisfied.

• Consider Your Lifestyle: Adjust fluid intake based on activity level, diet, and environment.

• Add Electrolytes: Include electrolytes, like sodium, to maintain a healthy balance, especially if you’re active or live in a hot climate.

For older adults, whose thirst mechanisms may be less reliable, a regular hydration schedule might be beneficial.

Conclusion

While catchy headlines suggest that more water equals better health, the reality is more complex. The key to optimal hydration is balance and listening to your body's needs. So, stay hydrated, but don't overdo it. Your health depends on finding that perfect middle ground.

Stay informed and stay healthy!

For hydration supplements we trust, check out http://elementallabs.refr.cc/brianoberther or pick some up in the studio.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8465972/

https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(22)00586-2/fulltext

https://science.drinklmnt.com/did-you-know/study-links-hydration-to-better-health/?utm_source=klaviyo&utm_medium=email&utm_campaign=&utm_term=how-electrolytes-can-support-sleep&utm_content=blog&_kx=_tm9g3hQP06pxAOU4Gvb9w2-46K5hc26oA29rKk9VJoZKRyZM6zQYyt1jGk-pRPl.KErQve