A RUNNING START
RESOLVE TO EVOLVE
13 ab myths busted
the making of champions
ALL HAIL THE GOVERNATOR!
DRINK GREENS & STAY LEAN
THE MANY HEALTH BENEFITS OF COCONUTS
IS YOUR BODY IN BALANCE?
SUPER GREENS TO THE RESCUE
THE INNER WORKINGS OF A CHAMPION
TRAIN LIKE A RUGBY PRO WITH ROB KEARNEY
ULTIMATE INTERVAL TRAINING FOR
ULTIMATE FAT LOSS
BACK TO BASICS - THE ABC's
pH Balance Your Diet For Optimal Fitness
Our busy lives can result in a body out of balance, which may affect your energy levels, digestion, metabolism, weight loss, performance, mental clarity and overall health. Stress, travel toxins, medications, over-training, supplements or a lack of exercise, combined with a diet lacking the nutrients your body needs, will throw off your pH balance.
The balance of acid and alkaline within the body is referred to as pH and is measured on a scale ranging from pH 1 (the most acidic) to pH 14 (the most alkaline). If the body’s pH drops, our body has become too acidic with refined and processed foods, which will negatively effect health, metabolism, energy and performance at the cellular level. Your body is able to assimilate minerals and nutrients properly only when its pH is balanced.
A neutral or good pH balance is 7.35; (green and blue) maintaining this balance is vital.
How many times have you been gung-ho to start a new workout routine only to feel like you’ve been hit by a ton of bricks on day two? Something as simple as walking down the stairs can feel like torture. Most of us have; “been there, done that.” Does this mean you had a great workout? If your pH is imbalanced, not exactly…
Lactic acid results in a change in your blood’s pH during exercise; these changes are largely caused by the increasing need for energy. When you exercise, your cells kick into high gear, making energy to fuel your movements. The two main pathways through which this occurs are aerobic and anaerobic metabolism. Aerobic metabolism is the pathway of energy production that uses oxygen.
70-80% of maximum heart rate, activities such as: jogging, marathons, speed walking
80-90% of maximum heart rate, activities such as: sprinting, explosive weight training, plyometrics. Anaerobic metabolism produces energy without oxygen. Both systems produce a by-product that is capable of decreasing the pH of your blood.
Muscle burn is largely the result of lactic acid, which indicates hydrogen ion buildup in the system. Acid concentration increases when the body, during exercise, exceeds what is called the “lactate threshold,” the point at which the body can no longer flush or neutralise acid wastes as fast as they are being produced. When one reaches the lactate threshold for a sustained time, acid accumulates in the muscles and can lead to cramping, which severely compromises training performance. Lactic acid is not, in and of itself, the cause of acidosis. However, elevated levels of lactic acid in the system are an indicator of lactic pH imbalance.
You can test your body’s pH with pH strips; it’s simple, cheap and effective. It can also be done in the privacy of your home! For most effective results, testing pH with urine compared to saliva provides a more accurate reading.
So, how can we protect ourselves from a pH imbalance? A healthy diet is the best place to start. Cutting back on acid-producing foods and beverages such as animal protein, coffee and wine, can help. To maintain a healthy pH balance, many natural medicine practitioners recommend a diet comprised of anywhere from a 60/40 to as much as an 80/20 ratio in favor of alkalizing foods over acid-producing foods.
I always recommend a juice cleanse, even if you are working out and eating clean!
A cleanse will begin to restore your bodies pH reducing the affects of metabolic acidosis resulting from acidity of daily toxins from foods with preservatives, processed foods, exercise and the daily toxic environment we are exposed to. A cleanse will allow your body to take a break from digesting foods. This will infuse your body with natural enzymes and nutrients at a faster rate, in order to rid of impurities and undigested toxic waste! Sometimes the body can hold onto 6-9kgs of undigested toxins!
You don’t need to go to extremes and can ease your body into a gentle and nourishing cleanse, ranging from 1-3 days. A break from digestion of solid foods allows the body to rest and infuse with alkalizing therapeutic properties from the juices! You will feel your energy soar!
While I recommend doing this seasonally, a light short cleanse can be performed monthly. Over time, you will know what your body needs. Until this time, here are a few helpful tips to help you determine when is a good time to cleanse.
• Feel sluggish
• Low Energy
• Digestive issues
• Weight gain
• Muscle mass decrease
• Decline in performance
• Taking supplements
• Can’t seem to focus
• Becoming sick often
• Exposed to toxins
• Prior to a new workout program
• If a beginner to exercise
• Prior to starting a new diet
• After the holidays
• Before and after sporting events
A cleanse should be routine maintenance to reset your and restore your bodies pH balance and overall health!
Just remember to prepare yourself before a cleanse. Ease in to your cleanse by including easy to digest foods such as fruits and veggies into your diet for the days leading up to it. This will allow for a gentle transition. Your body will thank you for a much more successful cleansing experience! Always research what you are consuming, if it’s fresh, organic and has a short shelf life, it’s probably good for you!
Banana (high glycemic)
Parsnips (high glycemic)
Whey Protein Powder
Alkaline Antioxidant Water
Apple Cider Vinegar
Fats & Oils
Fresh Fruit Juice
Organic Milk (unpasteurized)
Hemp Seed Flour
Hemp Seed Oil
Nuts & Butters
Drugs & Chemicals
Beans & Legumes