IV vitamin C therapy is the administration of a high dose of vitamin C administered intravenously. It is an antioxidant that aids in preventing oxidative stress, which essentially strengthens the immune system. Since humans cannot produce vitamin C, it is a nutrient that they must receive from food or supplements.   High dose vitamin C can be taken orally or it delivered through IV infusion. In this process, vitamin C enters the bloodstream directly through the veins. IV vitamin C treatments allow for the nutrient to reach higher levels within the body, as absorption occurs much more quickly.   Benefits of IV Vitamin C Therapy Helping to neutralize and eliminate many toxins, vitamin C is a very powerful antiviral agent. Here are some of the many benefits that IV vitamin C therapy offers:  - Decreases pain after an injury - Helps the body heal more quickly  - Increases energy levels and reduces fatigue  - Works to prevent infections like cold and flu  With its many benefits, IV vitamin C therapy is effective in many situations – from fatigue to sickness to injury.  With ivee, getting IV vitamin C therapy is simple. Just download the app and choose your treatment (The Refresh, The Illness Remedy, The Immunity Lift, The Productivity Boost, and The Detox all feature vitamin C!). Enter your location, and a nurse will be on their way. In no time, you’ll be feeling your best!  This article was originally published at iveeapp.com.

CrossFit classes are usually within the same time range, just enough to tire you out but not too long. A CrossFit class won’t bore you nor make you feel like it drags out, but it will get the job done! 4 phases a CrossFit class is usually divided in A CrossFit class lasts approximately 45 minutes to an hour. However, this doesn’t mean it’s an hour of non-stop running, doing burpees, and lifting weights. Usually, it is divided in 4 phases or steps in order to be successful. Before each phase the coach will tell you what the exercise is about and will explain how to do it. Some even make you practice the movements before the actual phase begins. Phase 1: The Warm Up The warm up in a CrossFit class is composed of a series of exercises usually created to ready you for the actual WOD. They can either serve as practice or just to warm you up, as the name suggests, to avoid injuries for the difficult WOD ahead. The exercises tend to be with little weight that you can easily handle, and/or a small running distance. It can last as little as 5-7 minutes or as long as 10-15 minutes. Phase 2: The Skill or Strength area The Skill or Strength area is usually to work out your technique and weights better, as well as your cardio a little bit. It can be a sort of pre-WOD. This is where you begin to put in more effort and start to get tired. The exercises can consist of getting your 1 rep max, which is the maximum weight you can lift in that particular exercise, or your pr, personal record. It can also consist of high intensity but short exercises that require little rest and a lot of moving and cardio. Phase 3: The Crossfit Class highlight, the WOD (Workout of the Day) The WOD is the most difficult part of the CrossFit class. You could say it’s the “main event”, which is where you really get tired. In this phase, you are expected to do your maximum effort. The WOD can have exercises viewed in the two previous phases or new exercises for you to realize. However, this is where the number of repetitions goes way up and the time seems way down. Having said that, a WOD can last as little as 10 minutes or as long as 30 minutes. No matter how long the time seems, it may not be enough! But the WOD is nothing to be afraid of, it is where you learn to improve all areas previously seen. Being fast while handling your technique correctly with a weight that seems heavy but not too heavy. Soon enough, you’ll be happy to see the challenge on the board! Phase 4: Stretching and cooling down Although it may not seem very important, it is something you should never miss. This allows your muscles to relax. Without it, the pain will be worse the next day than it would be with the proper stretching and cooling down done. This phase can be just following the coach in stretching and/or cooling down by running a small distance. It is done after you have put the equipment away but before the next class begins, giving you the space to stretch properly. Never leave a CrossFit class without stretching or cooling down

As a CrossFit athlete, you must be energized and perform at your optimal level. In this way, your body will gradually yield to give you the results you are aiming at. One of the key areas to focus on as you fire up your CrossFit performance is diet. There are rules you should observe and the following Make Your Meals Simple Fancy meals are not necessarily nutritious. When doing your meal preps, ensure that the ingredients are fresh, ethically sourced, and delicious. There is no clear-cut guideline as per the number of ingredients per meal, but six is a good number. As the seasons change, you can take advantage of the variety of products to cycle through different meals at least once every six weeks. For instance, in one cycle, you can include complex carbs while in the next to introduce wholefoods. Stick to Your Diet Plan As a competitive CrossFit athlete, you probably spend countless hours going through your mental and physical strengths, personal bests, dietary needs, and more. Using these indicators, you can then customize their nutrition plan to boost your CrossFit performance. You must understand that what works for another person may not work for you. At first, this may look like a trial and error process, but with the help of a nutritionist, you can build a base diet comprising the foods you need to spur your performance. The advantage of sticking to a plan that works for you is that you can see and feel the end results with every meal you take. While we encourage you to stay within the guidelines of sound CrossFit diet, it pays to follow your program religiously. Down the road, you can tweak your diet to get you closer to your ideal CrossFit performance by taking stock of your progress. Never Leave Carbs Out of the Equation One of the pillars to success in CrossFit is maintaining your energy level. You could be having an 8-5 job and hitting the gym whenever time allows or a seasoned athlete training thrice daily. Whichever the case, you cannot afford to go through those afternoon energy dips. The best way to beat the mid-afternoon slumps is to take nutritiously dense foods. Complex carbs such as barley, bulgur wheat, and wholemeal rice will boost your energy levels. You will also feel full for longer. The science behind this is simple. Complex carbs are generally slow-digesting and rich in protein and fiber. They have an array of nutritional value including zinc, niacin, potassium, and iron which minimize the risk of high blood pressure and obesity. Detox Daily Nasty toxins accumulate in your body over time, and when left unattended, they can undermine your CrossFit performance. The solution to this is to detox your body preferably daily with clean, wholesome, and traceable foods. A good suggestion is to make one to two smoothies per day comprising spinach, ginger, lemon, coconut water, and oranges. These foods offload antioxidants and anti-inflammatory nutrients into your system to extinguish the toxins. This will give you an extra edge and allow your body to perform at its optimal best, keeping you happy and healthy.

The adage ‘a house is as strong as its foundation’ holds true even in competitive sports. If you want to enjoy CrossFit success or exemplify the principles of the sport in your day to day living, you must learn how to set the right foundation. The following steps will help you in getting the right footing. Conditions May Never be Perfect The best way to begin your journey to CrossFit success is getting a great box and a coach who shares your passion, goals, and inspiration. However, depending on your context, you may not have all these conditions available. For instance, the nearest gym from where you live could be miles away or too expensive for your budget. It is a pobability that you may not enjoy the class environment or coaching experience. The above limitations notwithstanding, you can still train to a high level of CrossFit success if you develop the right foundations. Looking back at the history of CrossFit, enthusiastic athletes started training in garage gyms and others in parks with minimal equipment. If they made it in this environment, so can you! Putting up the Right Foundation The knowledge of weightlifting and gymnastic skills has grown tremendously over the past decade. Today, the CrossFit industry has refined its knowledge of the required movements and how to perform them safely and correctly. Therefore, with all this information available, there is no excuse as to why you should not set the right foundations for CrossFit success. CrossFit athletes come from either of the backgrounds discussed below: Minimal or No Sports Experience This is where most athletes come from. They are driven by the desire and ambition to achieve phenomenal CrossFit success even though they have no prior experience at all.  Admittedly, CrossFit training can be quite intimidating if you are a newbie as there are loads of movements you must understand and execute correctly. If you are from such a background, the best approach is to start moving in the right direction. Start by learning proper technique and mobility. This foundation will ensure that you move on well with minimal if any injuries. Experience in Other Competitive Sports A lot of athletes coming into CrossFit have a background of competitive sporting in one discipline or the other. Such a background can be both a blessing and a curse. For instance, the athletes may have developed competence in conditioning or strength and hence able to take on specific CrossFit tasks very well. However, there is also a danger coming from such a background. The athletes may not have the foundational skill set required to grow their competence in CrossFit. If not addressed from the earliest point, this can jeopardize your chances of CrossFit success.  Understand Where to Begin The secret to getting started in CrossFit and point yourself towards success is to break up the complexity of the sport into manageable tasks. Then tackle one after another. CrossFit movements are many and varied but with the help of a personal trainer; you can put together a program that works for you. In this way, you can begin developing your baseline strength and conditioning. If you have ever thought of joining CrossFit, this is the best time to begin. Obstacles will always be there, however, nothing stands tall in the presence of determination.

There is a dangerous fallacy doing rounds in the fitness community that you do not need to isolate your core when working out. This is because it is assumed we do core every day. This is not true and the more you skip core work, the lower your overall capability sinks. Many CrossFit athletes have seen their risk of injury increase partially because of certain overdeveloping muscles at the expense of others. You cannot exercise your core by doing random sets of sit-ups at the tail-end of your workouts. You need targeted CrossFit workouts. To get the most out of your core musculature, you must train all its capabilities including stability, compression, rotation, and bowing. In case you are wondering how to go about this, read along for more insights. Stability If you frequent CrossFit gyms, you must have heard athletes talking about stability. This is a common core function that supports weight-bearing exercises. One of the aspects that are overlooked in core stability is anterior pelvic tilt. This can make the lower back to overarch and ultimately difficult to exercise the abdominal muscles. The best CrossFit workouts to correct this are; hollow holds and hollow rocks. They contract the lower abdomen and the glutes thus exercising them. Compression This is another core function that comes in different variations. Basically, core compression involves bending at the hip and bringing your face toward your legs and vice versa. The most common and favorite variation of core compression is the leg raise. This is where you hang from a bar, shoulders relaxed and blocked. Then, you lift your legs towards your face. One thing you will appreciate is that due to limited mobility, achieving full range of motion may be a tough call at the beginning, but progressively you can work towards it. Rotation There are many CrossFit workouts you can use to train your core rotation. Exercises such as side plank twists, Russian twists, and twisting back extensions are all great. However, the ultimate goal in CrossFit training is to be able to do the L-wiper. This movement can be done by first hanging with your shoulders blocked and relaxed. Then, with purposeful and controlled movement, keep your legs straight as you sweep from zero to 180 degrees in a pike position. If you are keen enough, you will notice that your legs are moving just like a windshield wiper. Bowing If you could run a test in most CrossFit gyms, you will find that some of the athletes have weak and tight obliques. This is because the bowing core function is rarely trained in some of these spaces. Through targeted bowing exercises such as side plank press-ups, hanging side bends, and standing side bends, you can strengthen and stretch your obliques. Side plank press-ups are particularly interesting to do. Just get into a side plank position with your body supported by a straight arm. While at this position, bow your hip gradually towards the floor and then back up. As your body tunes up to this exercise, subsequent side planks will be less strenuous to do. Apart from the CrossFit workouts mentioned above, there are many other exercises to help you train your core functions. The rule is to cover all core functions at least once a week.

It can be so frustrating when you are exercising regularly and yet you can’t see any results from your efforts. Being consistent in the gym, spending time with a personal trainer, and the resulting financial commitment can be so draining if you end up struggling to build muscle. Before you give up on yourself, try auditing your routine with the help of experts and see what it is you could be doing wrong. While the following may not necessarily represent you, they could be some of the reasons you are getting it wrong. Suboptimal Reps In strength training, there are standard three sets each having 10 to 12 reps per exercise. Many athletes use this as the gold standard. The problem with such a mindset and approach is that it may hold you back as you begin to build muscle. Ideally, your personal training should incorporate both lower rep ranges using heavier weights and higher rep ranges with lighter weights. When you vary the reps in this manner, you keep your body on its toes, and this optimizes muscular development. Undercutting Carbs or Calories If you want to build muscle, you cannot bank on protein intake alone. Without sufficient carbohydrate intake, you will struggle fueling your workouts, and your body will lack an essential ingredient that rebuilds muscle tissue. Instead, have a proportionate intake of proteins and calories including carbs. If you have a dietician nutritionist, they may help you plan and put together a diet that fits your specific needs. Monotonous Workouts When you establish a routine, there is the danger of hitting a plateau. Without variety in your routine, it is impossible to stimulate or trigger muscle growth. The best approach is to bring in different loads, angles, and exercises. The body system welcomes surprises and responds in different ways thereby awakening the mechanisms responsible for helping you build muscle. Regulate Your Cardiovascular Exercises In every exercise routine, cardio workouts form a crucial component because they get your heart rate up. However, overdoing these exercises can burn muscle tissue and offset your goal to build muscle. The best way around this is to cut back your cardio workouts to about two days a week to create room for your muscle to grow. Logically, this may seem counterintuitive, but in the process, it can speed up your results. Not Taking on Heavier Weights To build muscle your body must undergo a biological shift and to trigger this, you need enough stimulus. One such stimulus is the addition of intensity to your training. The real key to success lies in challenging and pushing yourself. Personal trainers recommend that you lift weights you can handle for about 6 in 8 reps and for the remaining two reps, go for challenging weights. Minimize your resting period between sets and put your body to task. All through your workouts, strive to maintain the mind-body connection. Muscles are not fired only through the weights you take up, but also mentally. As you lift your weights, bring in your mental input to the area of the body you are exercising. Incorporating activities such as yoga into your routine can bring lots of benefits.

Ask any competitive lifter, the powerlifting exercises that matters are the big three and their variations. While this may be true, there is so much more for you to gain if you could only stretch your workout horizon to bring in accessory exercises. Remember, being strong in different exercises and angles make you a better and more muscular powerlifter who less prone to injuries. There is every reason to go beyond the big three that is bench, deadlifts, and squats. In the gym, you are only as strong as your weakest link. Therefore, you need muscular balance and homeostasis in all your systems for uninterrupted progress. The following are some of the must-do workouts that will give you incredible value in your powerlifting career. Chin-Ups and Pull-Ups In traditional powerlifting exercises, the upper body remains tight, and this hinders the development of the upper back muscles. Integrating chin-ups and pull-ups into your training program will stimulate and grow the lats, mid traps, rear deltoids, and rhomboids. When developed, these same muscles play a key role in the big three powerlifting exercises. On top of this, pull-ups and chin-ups encourage good posture. They will give you a more aesthetic and much wider look. Dips The dip is a top contender for the single best exercise for building triceps and the chest. Depending on how deeper you go into the descent when doing dips, this exercise can spur serious shoulder and chest development. Most of the pressing powerlifting exercises are not on the vertical plane. The dip corrects this and ensures you are stronger in all angles and planes thus positioning you to lift a max attempt. Barbell Shoulder Press and Sitting Dumbbell When your shoulders are strong, your stability and strength improves. This is a great asset in the bench and lowers your risk of injury when doing your lifts. The dumbbell shoulder press is instrumental in muscle gain and helps you address asymmetries. The sitting dumbbell allows you to increase loading because the seat offers support. This will give you mileage in core strength and stabilization. Bulgarian Split Squats and Lunges Powerlifting significantly underrates unilateral work. To address this, you can add accessory exercises such as Bulgarian split squats and lunges. They are essential in fixing imbalances between muscles and limbs and help with stability and mobility as well. If you stick to the big three in powerlifting, they will fix you into certain patterns where the body recruits the same motor units and muscles repeatedly. This is notwithstanding that other muscles are available to help. On their part, lunges enhance lower body strength and expose areas of weaknesses that you should focus on. Any accessory powerlifting exercises that isolate your rear deltoids are more than welcome. Deadlift, squat, and bench workouts underrate rear deltoids thus exposing you to injury and the inefficiencies of core instability. Go for workouts that exercise your other muscles such as face pulls, resistance band pull aparts, and dumbbell rear lateral raises.

One of the main reasons why handstands are underrated is because most people feel that they can’t do them. They are often seen as a preserve of people who did gymnastics when they were young. However, the truth is, you can start even now and can reap the handstand’s benefits that come along with it. If you do handstands daily, you will enjoy many health benefits as explained below. Builds Upper Body Strength Staying upside down for any duration requires a massive amount of arm, shoulder, and upper back strength. It is for this reason that beginners often start shaking after a few seconds of handstand. To ensure that you build sufficient strength, begin by holding a handstand against an upright wall for about three sets each 5 to 10 second. You can push this time to a minute or two and increase the frequency of the workout. Enhances Your Balance Balancing skills are critical in holding yourself up. This is especially true when doing freestanding handstand instead of leaning against a wall. Balancing demands a full control over your body muscles and makes small adjustments constantly to prevent you from falling. If you have never done freestanding handstands before, you can start by doing handstands against a wall and then gradually take your feet off to help increase your balance. Handstands Strengthens Your Core Staying upside down stabilizes your muscles, works out your abs, and other critical muscle groups such as inner thigh muscles, hamstrings, hip flexors, lower back, and obliques. When you train handstands daily, your core will be the ultimate beneficiary. Boosts Your Mood Handstands have been known to make you feel happy. As blood flows to your brain, it energizes and calms it. This is beneficial when you are feeling stressed. Besides, handstand benefits the production of cortisol, a stress hormone. In the short term, this will de-stress and relieve you from anxiety and minor depression. To add to the above, handstands are a weight-bearing CrossFit exercise which helps in strengthening bones and aids in reducing the vulnerability to osteoporosis. Researches also state that handstand improves bone health and boost circulation.