Author | Lightnews

Joe Collison PT @joecollisonpt.bsky.social · 21d

I love this fountain at night when its lit up. It's a nice little corner of peace and quiet. Thank you for these photos.

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Joe Collison PT @joecollisonpt.bsky.social · 21d

Thank you for posting this beautiful picture of Lake Ontario.

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Joe Collison PT @joecollisonpt.bsky.social · 21d

Filming your exercises is a perfectly valid way to check your form and see your progress.

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Joe Collison PT @joecollisonpt.bsky.social · 22d

That's a nice pic. I love hiking too 💯

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Joe Collison PT @joecollisonpt.bsky.social · 22d

That's amazing congrats and keep at it

Joe Collison PT @joecollisonpt.bsky.social · 24d

Technology is a useful aid for fitness and wellness but ultimately trust your own gut and instinct. You know your own body better than a piece of technology.

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Joe Collison PT @joecollisonpt.bsky.social · 24d

I love this motivating quote. It's so true. In my experience progress is a slow and gradual process that responds and adapts to our natural abilities and learning styles. There is no one size fits all approach to progress. #fitness #gym #wellness

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Joe Collison PT @joecollisonpt.bsky.social · 24d

Nothing beats a fresh morning walk to start the day and get ready for every challenge ahead.

Joe Collison PT @joecollisonpt.bsky.social · 24d

I love X Master collars. The best #lifting

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Joe Collison PT @joecollisonpt.bsky.social · 24d

Without a doubt tennis is a transformative sport that will add to your long-term health and overall well-being. Many of my clients play tennis and engage in personal training to enhance their mobility, joint stability and overall cardiovascular fitness for this rewarding sport. #Tennis #Wellness

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Joe Collison PT @joecollisonpt.bsky.social · 24d

There are many supplements to choose from, but for peak performance in the gym, you can't go wrong with beta-alanine.
#BetaAlanine #Carnosine #SportsNutrition #Gym #MuscularEndurance #CellularPerformance

Beta-alanine increases muscular endurance in the gym.

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Joe Collison PT @joecollisonpt.bsky.social · 24d

You should include beta-alanine in your pre-workout supplement because it helps to increase carnosine. This is a dipeptide found in high concentrations in muscles and the brain. It is an antioxidant and anti-inflammatory that buffers pH in muscles. Muscle pH decreases during intensive exercise.

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Joe Collison PT @joecollisonpt.bsky.social · 24d

The following ingredients were found in a 2018/2022 study to have the most beneficial impact:

- Caffeine (increases anaerobic and aerobic performance)

- Creatine (increases muscle strength and power output)

- Beta-Alanine (delays fatigue and muscular endurance)

Joe Collison PT @joecollisonpt.bsky.social · 24d

Pre-workout supplements are a proven ergogenic aid for people engaged in physical activity with benefits that include positives changes in body composition (increased lean muscle mass). #SportsNutrition #BetaAlanine #StrengthTraining #GymMotivation #PersonalTrainer #Healthylifestyle

Pre-workout supplements are proven to benefit workouts.

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Joe Collison PT @joecollisonpt.bsky.social · 28d

A loud world requires quiet discipline, consistency and accountability. #Fitness #Gym #Consistency #PersonalTraining

Joe Collison PT @joecollisonpt.bsky.social · 28d

A four month intervention study showed that consistent and uninterrupted training under the guidance of certified trainers counteracted skin ageing by improving skin elasticity and upper dermal structure with a reduction in inflammatory factors. #AntiAging #SkinHealth
www.nature.com/articles/s41...

Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices - Scientific Reports

Scientific Reports - Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices

www.nature.com

Joe Collison PT @joecollisonpt.bsky.social · 28d

This slowed or paused ageing process extends not just to skeletal muscle but also to body fat, cardiac muscle and the liver. Regular exercise is a proven geroprotector.

#Longevity #Healthspan #CellularAging #InvestmentInHealth

Joe Collison PT @joecollisonpt.bsky.social · 28d

Long-term exercise training interventions are proven to reverse epigenetic aging and pause the clock on how old your body feels at the cellular level.
www.aging-us.com/article/2062...

Exercise as a geroprotector: focusing on epigenetic aging | Aging

Aging | doi:10.18632/aging.206278. Takuji Kawamura, Mitsuru Higuchi, Zsolt Radak, Yasuyuki Taki

www.aging-us.com

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Joe Collison PT @joecollisonpt.bsky.social · 28d

This encourages us to avoid using spinal flexion or extension (bending/rounding), which can cause injury.

Joe Collison PT @joecollisonpt.bsky.social · 28d

Think of your hips and shoulders as the 'engines' or power centres of your body. They're built to handle heavy forces and dynamic movement. And your spine acts as the stable chassis. This is referred to by Kelly Starrett as the 'one-joint rule'. #Biomechanics #SpinalHealth #InjuryPrevention

Treat the spine as a single, stable unit (a 'rigid column') with flexion and extension occurring primarily at the hips and shoulder joints.

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Joe Collison PT @joecollisonpt.bsky.social · 29d

Fatigue is a neurological mechanism designed to govern performance. Research shows regular, targeted exercise optimizes the HPA axis and enhances mitochondrial signalling, fundamentally resetting the brain's governor for balancing endurance with the need for rest. #Gym
www.bbc.com/news/article...

Fatigue may be brain's way of protecting the body, study finds

University of Brighton researchers claim fatigue is the brain's way of saying "slow down".

www.bbc.com

Joe Collison PT @joecollisonpt.bsky.social · 29d

Working with a professional who understands these systems is vital to a training plan that takes account of appropriate rest periods and targeted energy systems during different workouts for maximum results.
#SportsScience #MaxResults #ExpertGuidance #Periodization

Muscle cells use four systems that coordinate to create (synthesize) ATP to fuel the body. These systems have different metabolic processes, different fuel sources, and vary in the type of physical activity (intensity and duration) to which they contribute.

ATP–CP (phosphagen) system
Anaerobic (glycolytic) system
Aerobic (glycolytic) system
Fatty acid oxidation system

Joe Collison PT @joecollisonpt.bsky.social · 29d

Adenosine triphosphate (ATP) is the direct, useable chemical compound source of energy. It serves many purposes but for exercise it helps muscles contract and aids in protein synthesis. The body has four systems that coordinate to create ATP to fuel your exercises.
#ATPEnergy #EnergySystems

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Joe Collison PT @joecollisonpt.bsky.social · 29d

Government policy can address the supply of nutrient-poor food, but only a personal strategy to health can guarantee an outcome optimized for longevity: commitment to exercise, nutritional density, low inflammation. Health is an investment, not a coupon. www.ft.com/content/9256...

Supermarket BOGOF ban takes the biscuit — and that’s no bad thing

Large retailers in England can no longer offer two-for-one giveaways on foods deemed high in fat, salt or sugar

www.ft.com

Joe Collison PT @joecollisonpt.bsky.social · 29d

Finishing my workout before the day begins is my key to an efficient workday. Consistency drives long-term compound growth. Ready for the next ten hours. #InvestmentInHealth