Jeff's Thoughts

Archive for the ‘Other’ Category

• How to Choose a Personal Trainer

  25 June, 2011

  To answer this question we first have to decide on what the role of a personal trainer is. This is surely to do one thing, help someone to get results. However results mean different things to different people. From just turning up, to stripping bodyfat to building muscle. However lets look at by the most common goal or result that most people want to achieve – Lose body fat (often this is what is talked about, but really it is the feelings that people gain from achieving body fat loss that people want – increased confidence, self esteem etc). However if fat loss is the goal then there has to be several things that your personal trainer has to be doing. Remember you are paying this person on an hourly basis (and therefore every minute counts) and so that hour has to maximised.

  1. Does your personal trainer have a measurement process and do they use it regularly or is it just a token measurement at the beginning and then something that is forgotten about?

  Unfortunately people do not like to be measured as it not only shows up success, but also failure. However I find this with personal trainers as well. If we measured someone progress we would find that a lot of the time we are not as successful quite as much as we think we are. It is always nice to remember the odd success and always talk about them and forget the large majority of clients that have dropped off over the years. At Studio41 personal training studio in Wellington we use the biosignature method of hormonal profiling to track and measure our clients. This allows us not only to understand some ones hormonal profiling and therefore steps that need to taken to undergo weight loss, but also to track some ones lean muscle gains and fat loss.I can say that it is one of the hardest things when someone does not improve between measurements. However, if you take this not as failure and only feedback we simply learn that what we are currently doing is not working and therefore we need to change. Therefore to find out something is not working is still incredibly helpful as it allows us to try new things eventually finding the things that do work.

  2. Does your personal trainer record your sessions (all the details)?

  Our job as trainers is to help someone to improve. In order to improve we need to apply slight overload in-order to get that response. It is not simply “doing exercise with you”. So assuming they are using a programme (if not please run away very quickly) I need to know how many reps were achieved last week on what exercises and with what weight. Then and only then can I make sure you make another rep or you lift a slightly heavier weight. If you as a client lift the same weight as last week I have let you down and just wasted your time, and at Studio41, we value your money and time too much to waste it.

  3. Do they periodise your training plan?

  Here at Studio41 personal training studio we use undulating periodisation protocols, this means we will always contrast as much as possible heavier weight with volume. Having high volume all the time is a quick way to become overtrained (which is one of the many criticisms I have of Crossfit). So contrasting this with heavier weight (the term heavy being relative, it maybe 12 – 15 reps for a female or down to 2 – 4 reps for a male) with high volume is a great way to get the body strong and then teach it to use that strength to build a lean strong body.

  4. Do they do the same programme or give you something different each week?

  One of the biggest mistakes trainer make is that they try to entertain the client (refer to http://bit.ly/kfQfOf for more on this) therefore they are always on the search for the new and wonderful exercises. However staying on the same programme for 4 – 6 weeks allows the client to get stronger at that programme. Every time your body does a new exercise there is an element of “learning” the exercise your body has to go through, therefore taking away the ability of the body to get stronger. Someone should be on a programme for 4 – 6 weeks before changing it. However if your trainer is keeping accurate records they will know precisely the moment you plateau and thus know when it is the right time for you to change.

  5. Do they keep you to minimal rest periods?

  Although you should be able to chat freely with your trainer, if your goal is fat loss, understand you are not at your personal training session for a social catch up. 30 – 60 sec rest should be utlised with the right choice of exercises. If your trainer is not using thier stop watch to time your rest periods it is all too easy to talk about the demise of the hurricanes and end up with a 90 sec or 2 min rest which will totally undermine what you are trying to do. One of the hardest things as a trainer is to keep someone to strict rest periods as you develop a friendship. However, the trainer has to appreciate that your money is not being spent so you can catch up socially. Even after 2 years of training, you still deserve a professional attitude and sessions that are maxmised.

  Remember, your trainer is a chosen fitness professional, chosen to help you achieve a goal, not to make you laugh or have a social catch up with you in a gym environment (it is ok to have these things if they are a byproduct of moving forward towards your goal). So choose wisely and don’t get stuck with one trainer, shop around until you meet one with the above criteria, and if you have a great personality match with a trainer but they don’t meet the above criteria, take them out for lunch every now and then, but don’t pay them for a body transformation that wont happen.

   

   

   

   

   

   

   

   

  Tagged under: Opinion, Other

  222 Comments »

• The Danger That Is The Microwave

  17 June, 2011

  Who Invented Microwave Ovens?

  Apparently it was the Nazis, for use in their mobile support operations. They originally developed microwave “radiomissor” cooking ovens to be used for the invasion of Russia. By being able to have meals made on a mass scale and not to not use cooking fuels they were able to produce edible products created quickly for a large number of soldiers in a greatly reduced time-factor.

  After the war, this was discovered by the allies, these documents and the actual machines were transferred to the united states (where the marketing machine could start rolling). It is interesting to note that The Russians had also retrieved some microwave ovens and now have thorough research on their biological effects. As a result, their use was outlawed in the Soviet union.

  Now over 90% of homes (US research) have microwave ovens used for meal preparation. Because microwave ovens are so convenient and energy efficient a kitchen does not feel right without one. I know I have gotten odd looks when I have asked landlords to remove the microwave. The reality is however that very few homes or restaurants are without them. Unfortunately people believe that there food cooked in a microwave is just as healthy if cooked by other means. However as we will discuss this is far from the truth. Of course, if microwave ovens were really harmful, our government would never allow them on the market, would they? I have not personally used a microwave for over 7 years (except for being in NZ this year and a cafe put my food in a microwave and I didnt have the courage to say I want my money back).

  Reasons to Throw out your Microwave Oven

  1.  Minerals, vitamins, and nutrients of all microwaved food is reduced or altered so that the human body gets little or no benefit, or the human body absorbs altered compounds that cannot be broken down.

  2. Another study in Vienna warned that microwaving breast milk “can lead to structural, functional and immunological changes,” and that microwaves transform the amino acid L-proline into D-proline, a proven toxin to the nervous system, liver and kidneys.

  3. In Russia, microwave ovens were banned in 1976 because of their negative health consequences and many studies were conducted on their use.

  4. Microwaving prepared meats sufficiently to insure sanitary ingestion caused formation of d-Nitrosodienthanolamines, a well-known carcinogen.

  5. Microwaving milk and cereal grains converted some of their amino acids into carcinogens along with cooked, raw or frozen vegetables.

  6.  Carcinogenic free radicals were formed in microwaved plants, especially root vegetables, also decreasing there nutritional value.

  7. Continually eating food processed from a microwave oven causes long term – permanent – brain damage by “shorting out” electrical impulses in the brain [de-polarizing or de-magnetizing the brain tissue].

  8. The human body cannot metabolize [break down] the unknown by-products created in microwaved food.

  9. The minerals in vegetables are altered into cancerous free radicals when cooked in microwave ovens.

  10. The prolonged eating of microwaved foods causes cancerous cells to increase in human blood.

  One short-term study found significant and disturbing changes in the blood of individuals consuming microwaved milk and vegetables. Eight volunteers ate various combinations of the same foods cooked different ways. All foods that were processed through the microwave ovens caused changes in the blood of the volunteers. Hemoglobin levels decreased and over all white cell levels and cholesterol levels increased. Lymphocytes decreased.

  Whether you believe the studies about cancerous claims that are out there regarding microwaved food, or simply don’t want to lose the essential nutrients that our food has to offer, then the microwave really is not for you. . Like most things in life, if you learn to rely on it, you cant live without it. However as soon as you throw it out and actually start cooking, it will soon feel the most unnatural thing to “zap” something in the microwave.

   

   

   

   

   

  Tagged under: Other

  107 Comments »

• Mag and Zinc – Why We Cant Get Enough!!

  1 June, 2011

  I dont need vitamins – I eat a varied diet!! We here this a lot with our personal training and nutrition clients at Studio41

  Oddly enough it is only people who dont study nutrition that make the above statement, the fact is we need supplements as we dont eat varied diets anymore and even if we did eat a varied diet there are simply not the nutrients in the foods that we eat that historically our bodies have evolved on. Lets take a close look at Magneisum and Zinc and the roles they play in the body and how much we need them.

  Both magnesium and zinc are required in higher amounts when a person starts exercising and lifting weights; medical literature states that between 54 and 75 percent of the general population is magnesium deficient, and between 58 and 75 percent of the population are deficient in both. However, the athletic population it is closer to 100 percent.

  Magnesium is a critical co-factor in more than 300 enzymatic reactions in the human body. It is part of every muscle and every nerve cell in the body and is essential to all living organisms. 53% of the body’s magnesium is found in the bones, 27% is in the muscles, 19% is in soft tissues, including organs like the heart and the remaining 1% is distributed in body fluids, like saliva, sweat, spinal fluid, fat tissue and blood cells,

  Magnesium deficiency can affect virtually every organ system of the body. With regard to skeletal muscle, one may experience twitches, cramps, muscle tension, muscle soreness, including back aches, neck pain, tension headaches.  Also, one may experience chest tightness or a peculiar sensation that you can’t take a deep breath. Other general symptoms include a salt craving, both carbohydrate craving and carbohydrate intolerance.

  Zinc is secreted into body fluids as an antiseptic.  So colds, sore throats, flu, gastro, ulcers, urinary tract infections, thrush will result in low levels as our bodies use zinc to fight infection.  Also zinc lowering substances are – coffee, tea, alcohol, diuretics, ACE inhibitor blood pressure tablets, the Pill  and anything containing the yellow, green, orange food additive tartrazine (102).

  Zinc has multiple pivotal roles in metabolism. One zinc enzyme is responsible for making acid in our stomach from carbon dioxide. It thus influences the absorption of metal ions such as calcium and magnesium, dependant on this acid.

  A simple home test for zinc,is to take a capful of liquid zinc sulphate heptahydrate we have this at Studio41 and swish it around in your mouth.  If you immediately notice a bitter taste, you don’t have a zinc deficiency. If you taste nothing or have a delayed recognition of taste, your body needs more zinc.

  Body zinc is depleted by high carbohydrate diets – grains, & veges. Calcium supplements and high calcium foods reduce zinc absorption by half.  Stress (physical, emotional or chemical) as well as pollutions, pesticides and toxic metals also drive zinc from our bodies.  We lose zinc from the body in sweat, urine, faeces, pregnancy and breast feeding.

  One of the first signs of zinc deficiency can be disrupted sleep patterns.  According to Sherrill, D.L.  et al  in arch.intern.med.  1998, “Symptoms of disturbed sleep are common in the general population, with overall prevalence rates of between 35% and 41%.”

  Those with low zinc tend to eat more frequently.  They may have poor concentration, poor short term memory recall, mental apathy, eczema, dermatitis, hay fever, allergies, asthma, frequent colds, sore throats, ear infections, thrush, warts.

  The Nut Of It

  The nut that provides the most of these important minerals is the Brazil nut. A 1/2-cup serving of whole nuts offers 250 mg of magnesium, or nearly 60 percent of the RDA, and 2.7 mg of zinc, or 18 percent of the RDA. Cashews and cashew nut butter are rich in these minerals. A 1-ounce serving of dry roasted cashews offers 75 mg of magnesium and 1.6 mg of zinc, or 18 and 11 percent of the RDA, respectively. A 2-tablespoon serving of cashew nut butter offers 82.6 mg of magnesium and 1.6 mg of zinc, making it a good food source of both nutrients.

  Our body contains only about 3gm. Of zinc. This tiny amount is nearly all in hundreds of enzymes, being used, not just stored away for a rainy day. We store calories, vitamin A and B12 very extensively, but not zinc.

  Deficiency Symptoms

  The symptoms of zinc deficiency include increased fat gain around the breast (especially in men), decreased sense of taste, constipation and baldness. It can affect the immune system and fertility. Magnesium deficiency symptoms include constipation, fatigue and sleeping disorders. It is also common for people who are insulin insensitive or diabetic to be deficient, as well as osteoporosis patients. Magnesium deficiency is also related to inflammation and low HDL cholesterol levels.

  Correcting Zinc Deficiency

  In addition to taking a quality multivitamin, a non-active individual could have sufficient levels of zinc within a couple months by taking 30mg per day in supplement form. An athlete will likely need to take more, as much as 180mg per day in supplement form. If you are taking more than 30mg, be sure to space it out throughout the day, and take it with food. Using multiple forms like zinc picolinate and zinc aspartate simultaneously will help raise levels more quickly.

  Correcting Magnesuim Deficiency

  Magnesium deficiencies typically take longer to correct. While the Recommended Daily Intake is only 400mg, you have to remember that all recommended daily intakes are set for people who are not deficient. Therefore as most people are magnesium deficient, most people need more than the RDA.  To get your levels up to an adequate state you may have to take as much as 2,000mg per day. If you are extremely deficient, jump straight to the maximum dose. Also be sure to take multiple forms of magnesium, as the different forms have different functions in the body. At Studio41 we sell Ubermag which has all forms of magnesium in one supplement.

  At Studio41 all our nutrition and personal training clients can take the Zinc tally test and also take Ubermag before they go to bed. Often better sleep is the first thing they report. Allowing us to balance Zinc and Mag through a multivitamin and specific zinc and mag supplements allows us to give our clients better sleep, stronger immune systems and is one one of the many secrets to how we drop weight faster than our competitors.

   

   

  
  

  Tagged under: Nutrition, Other

  115 Comments »

• What people really want.

  23 May, 2011

  I have just been asked by another personal trainer on my thoughts about the new fitness gadget out on the market. My reply was simply the same one I have been giving for years – “it will entertain a few clients and will end up in the corner all dusty in a few months”. This example can be seen with the good old powerplate. I would be hard pressed to find one  that actually earned its high price back and didn’t get used as towel holder after a few months.

  The problem is this – Personal trainers are task orientated and not outcome focused. They are not worried about helping to achieve a goal with a client (the odds are most trainers could not tell me a specific goal that they are working on with the individual – and “I want to get toned” is not a goal), they are just worried about the current session. If trainers are not moving forward towards a goal, they have to revert to one thing, and that is entertaining the client. This is why clients and personal trainers alike are always reaching for the new toy, whether it be a body blade, kettlebell, the new “functional” training exercise  or some other poorly made device that is on the market (the iride is my personal favourite –  http://bit.ly/kcAB7e ).

  Everybody who comes into studio41 sits down with me initially and I try to understand what exactly it is that they want. I have been doing this  for 10 years now and no one has ever  told me that they want to be entertained, try all the new toys on the market and just generally have a good time. People tell me about the weight they want to lose, about the new body they want to have and how unhappy they are with a mid section that is ever expanding. i.e: they want results.

  I have been through the years and circles of trying to figure out where I fit into an industry that is completely overrun with people who dont know what they are doing, as a result I have been through my swissball years, (yes once upon a time you could walk into a gym and see me squatting on a swissball), bosu years and of course the “functional” years.

  After training with Charles Poliquin for a number of years, it surprised me how simple his programmes were (not in thought process, but in exercises). After this I really stripped the BS out of my programmes, no toys, no gimmicks. Just getting back to what the essence of my job should me – getting results. Every exercise is chosen to work the client hard, burning calories and building lean muscle tissue, not to entertain. When someone sees themselves changing body shape in only a few weeks, that  is the most powerful gift you can give.

   

   

   

  Tagged under: Opinion, Other

  91 Comments »

• Understanding EPOC

  13 May, 2011

  During a personal training career that is getting to be many years now, EPOC is still one of the fundamentals that people do not understand. EPOC stands for Exercise Post Oxygen Consumption. It basically is talking about the amount of calories burnt after you have finished your exercise. Whether you are running or weight training there is always an EPOC. However if you are going out for a run it has been shown that the EPOC only lasts for about 30 – 45 mins (of course this will be a factor of how long and hard you run for). It makes sense that the more the body has to repair itself post exercise, the more calories needed to recover from that exercise routine. Therefore to truly get results, the EPOC is important as it is not about the time you exercise that counts, but how long the EPOC lasts for afterwards. This is why weight training is a far more superior fat loss activity than long continuous aerobic activity (one of the many reasons). After a weight training session it has been shown that your EPOC lasts for 36 – 48 hours. Therefore over the big picture of a few days, you will burn a lot more calories from weight training. Of course this also depends on so many factors such as tempo, rest periods and mostly intensity of training you use during your weight training. So many mistakes are made by people in the weight room, I believe most of them are really wasting their time, but with a personal trainer who understands the fundamentals of changing someone’s body fat percentage (this is different to building muscle) the results can be far superior than any normal jogging routine.

  Tagged under: Other

  110 Comments »

• The Big 5 for Weight Loss – No 4

  25 April, 2011

  Insulin

  Firstly, lets define a carbohydrate (CHO). These are foods that when broken down by the body produce sugar in the blood (blood glucose). There are some CHO that get broken down quickly into blood glucose and then there are some that take a while to get broken down into blood glucose (simple or complex carbs). The point people have to understand is that they all get broken down into blood glucose. Foods that we are talking about here are

  Breakfast Cereals
  Bread and Rolls
  Biscuits and Crackers
  Macaroni products, noodles, spagetti and other pastas
  Rice
  Jellies, Jams and Preserves
  Ice Cream, Cakes, Pies and Candy
  Sauces and Gravies thickened with flour and corn starch
  Beer
  Sweet Wines and Liquers
  Sodas (and all “sweetened fizzy drinks”)
  Sugar

  List from – Richard MacKarness, Eat Fat and Grow Slim 1958

  So it is not so much the factor of a carbohydrate that is the problem, it is the sugar (blood glucose) that all carbohydrates are converted too in the body – whether it be pasta or straight chocolate. that is what is doing the damage.

  “the greatest single change in the American diet was in fact the spectacular increase in sugar consumption from the mid-ninetenth century onward, from less than 15 pounds a person yearly in the 1830s to 100 pounds by the 1920s and 150npounds (including high fructose corn syrup) by the end of the century”

  Gary Taubes, Good Calories, Bad Calories. 2007

  There are two hormones that you need to be aware of. Insulin and glucagon. Insulin is the hormone that helps you store glucose (sugar). Every time you eat refined carbohydrates the pancreas releases insulin, and it is the insulin that helps the glucose to be stored in muscles to be used as energy, also to be stored in the liver and brain and any excess to be stored as fat. Therefore because insulin acts as a storage hormone, as long as we eat foods that create an insulin response, the body will and quite simply keep on storing fat.

  “For many people, higher than desirable levels of the hormone insulin means that fat cannot be “burned” or “released” to any significant degree in the presence of insulin”

  Jonny Bowden, Living the Low Carb Life. 2004.

  As long as there is glucose in the blood, the body does not have to release fat as energy as there is always enough sugar in the blood. It is glucagon that is the opposite of insulin, if insulin is a storage hormone – then glucagon releases fat in the presence of low blood glucose (a mobiliser hormone). This is why we want low blood glucose (hence low carbohydrates in the diet) so glucagon can go to work and release that fat that has been stored.

  Insulin actually prevents fat burning. That’s why a low carb diet usually produces more weight loss than a high carb/low fat diet with the same calorie count.

  Jonny Bowden, Living the Low Carb Life. 2004.

  Understanding the concept of insulin abuse is important for not only understanding long term weight loss but also long term health. But whether your goal is weight loss or health (or both), refined carbohydrates are the cause of many negative aspects of modern health. The role of being a personal trainer is one of helping someone achieve great things, however if they are not willing to take responsibility for that journey and change their eating habits, nothing will change. Studio 41 based in the heart of the Wellington CBD, the first thing our clients get is a full nutrition overhaul to get them kick started.

   

  Tagged under: Other

  334 Comments »

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