'Tis The Season

 

It’s hard to believe 2012 is almost over, and that the Holidays are quickly approaching.  This is a great season to connect with loved ones, take time to relax and recharge, and plan for a new start.  This time of year can also be filled with stress.  From Holiday shopping, to traveling, to parties and events, people often wear themselves thin.  When pressed for time, the first thing to suffer is people’s commitment to their health and fitness.

It is no surprise that the average person gains approximately ten pounds over the Holiday season.  The one thing they fail to realize is that gaining weight is completely preventable.  Here are ten tips to help keep you on track during this busy season.

1.        If you fail to plan, you plan to fail.  Plan each of your workouts, and record them into your phone calendar or day timer in advance.  Do this in the same manner you would a business meeting, holiday party, or doctor’s appointment.  Once you schedule each workout, then you must COMMIT.  This is your time for your health.  Remember to also include additional travel time to get to the gym, as traffic can be extremely hectic this time of year.

2.       At a party or get-together, remember that you have control over what you put into your body.  Just because everyone else is drinking and eating in excess, does not mean you have to join in.  It is your choice!  Indulge in moderation.  Look for healthy choices at parties.  Fruits, vegetables, lean meats are all good options. 

3.       Remember it’s acceptable to say “no.”  If you don’t want another drink, or appetizer, don’t allow pressure from others to allow you to give in.  Saying “no” also applies to invitations to attend events.  Don’t exhaust yourself.

4.       Have a healthy snack before going out.  If you arrive famished, you will give in to cravings, or overeat. 

5.       Ease up on the booze!  The more you drink, the less control or inhibition you will have over food choices.  Alcohol is also a fat-burning inhibitor, in addition to the empty calories you are consuming.  It actually blocks your body’s ability to burn fat!

6.       You cannot out-work a bad diet.  Do not rely on extra cardio or weight training to burn off extra calories from overeating.

7.       There is no way to “save calories for later.”  If you skip breakfast in hopes of being able to consume extra calories at a party, you are setting yourself up for failure. 

8.       Keep your gym bag in your car.  There may be unplanned opportunities to squeeze in a workout.  Take them!

9.       Be mindful of your baking.  What are you going to do with three dozen holiday cookies?  Make plans to give extra baking away as gifts, and get them to friends and family as soon as possible.  Out of sight, out of mouth.

10.   Remember your goals.  You have worked so hard over the past year to be healthier, stronger, and happier.  Don’t let two months ruin all that hard work!

 

Have fun, be safe, enjoy, and Happy Holidays!

Fix Your Posture, Fix Your Life

By now, you have probably observed many of the trainers at your local gym in action with their clients.  On a daily basis, we are helping people from all walks of life achieve their goals in order to be healthy, happy, strong, and fit.  We help people lose weight, tone, build muscle, strengthen the body, improve flexibility, gain confidence and so forth. Yet there is something we do that is often highly overlooked, but is probably the most important factor of them all; we help increase your mobility, while creating structural stability.  We fix your posture, which will in turn change your life.

Why is correcting posture such an important factor to your overall health?  Due to the nature of the average job, most people are caught sitting at a desk for the better part of their day.  After years of sitting at a desk, sitting in a car, sitting on a bus, sitting in front of the television, or even walking in high heels, all the structural muscles either become short and tight, or weak and lengthened.  This results in either moderate to severe structural imbalances.  If these imbalances are left ignored, then this will eventually lead to a loss of mobility, and independence as we age.

 

People often ignore the little aches, and pains in their joints and muscles, until it’s too late.  And when it becomes too late, we become dependent on others for the little things we currently take for granted, such as getting out of a chair, opening a can, getting out of bed, walking down the hallway, and getting on and off the toilet. 

We often think of more short term goals, such as losing weight to fit into that little black dress, or gaining size in order to look strong and buff.  In doing so, we forget to think about our ability to move as we become older.  Loss of independence due to lack of mobility is a very frightening thought, but it is very common.  Everyone has either experienced it through a loved one, or has heard stories about someone’s parent/friend who cannot cook, clean, or feed themselves, nor go through a daily routine of necessary tasks.  This is not meant to frighten, but to drive home the reality of the situation.

The most frustrating observation as a personal trainer, is that through properly structured training based on science, including a comprehensive postural analysis, corrective exercises, and the addition of lean muscle to protect the body, we can all prevent this from happening.  Taking the time now to undo years of bad posture, and inactivity is very attainable.  It may take months to years of work on a client’s part, but it is well worth your future wellness in the long run.

 

As a trainer, I can definitely help get you to your esthetic goal, but all this must be done in combination with both mobility, and stability-based exercises.  For your free postural analysis, please feel free to speak to any trainer at Goodlife.  We would love to improve your quality of life, not just now, but for the long term, and give you strength to live to your full potential.

 

 

 

 

 

 

 

 

 

Why I love the TRX© Suspension Trainer

After three months of continuous training, I have added to my exercise repertoire by becoming a TRX© Team Coach.  Many at my gym have seen me putting my one-on-one clients, as well as my group classes, through a TRX© suspension training workout.

Over the past six months, I have fallen in love with this particular piece of equipment for many reasons.

The main benefit of the suspension trainer is that every single movement starts with your core.  Proper alignment of the body is the fundamental principle.  This teaches every participant how to maintain a proper plank position whether standing, angled, or on the ground.  Posture is key in every single functional movement in life, and the suspension trainer greatly assists with this learning process.

How you ask?  By changing your body’s position within exercises, you are shifting your centre of gravity, therefore activating your core in every single movement, and maintaining proper body alignment.

There is no other piece of equipment that can mimic the workout derived from the suspension trainer.  Both free weights, and machines are restricted to certain planes of motion.  You are either lying on a bench or the ground (prone or supine), standing upright (working in the sagittal plane), or leaning over.  The TRX©  suspension trainer challenges the body in different of planes of motion.  There are limitless variations in terms of body angles for many different exercises that can be executed. 

Please note, I am not saying weight training is obsolete or wrong, I am stating that the TRX© trainer is a GREAT complement to your strength training routine, thereby getting you to your fitness goal faster!

Another great benefit is that the suspension trainer allows you to use your own body weight as resistance.  So many of my clients who were unable to execute primal functional movements such as a body weight push up or  pull up when we began training, are now quickly developing the strength required to perform these movements.  This is due to the fact that the trainer is designed to accommodate ALL fitness levels.  The power to control the apparatus lies within the client. Participants can change the angle of work by stepping forward or backward toward the anchor point.  They can also change the base of support from an easier split-stance, to the more challenging single leg stance.  In addition, participants can change the starting position of each exercise to accommodate their fitness levels, and then build upon their level as they gain strength and confidence in the movements.  I have witnessed an incredible difference in my clients within only the first few sessions!

Furthermore, the suspension trainer can be applied toward general fitness i.e. improved strength, balance, core stability, and flexibility, or can be targeted toward sport-specific goals such as improving one’s golf game, mixed martial arts training and so forth.

For more information about the suspension trainer, including one-on-one sessions, as well as team camps, please feel free to contact me.  Also, look for free pre-season camp dates and registration to give it a try!  What have you got to lose…except for a few pounds?

missfitdanyah@gmail.com

How to Stick to your Exercise and Clean Eating Routine While Traveling

I have many clients who travel as a part of their job, and often struggle to find, and maintain proper nutrition on the road.  With busy schedules, time changes, and a break from regular routine, they tell me it’s quite difficult to adhere to the clean eating regimen they established while at home.

As a professional wrestler and model, I spent the better part of the last seven years on the road.  My occupation demanded a grueling travel schedule, but also demanded that I remained in tip-top shape year-round.

I was able to adhere to my diet and workout schedule, even though I was in a different Province, State and time zone more often than not.  Here are some tips for those of you who travel.  If I can do it, I know you can too!

1.        Have a separate suitcase for supplements, and non-perishable snacks.  Pack healthy alternatives that you can keep on your person should you get stuck in a situation where you are unable to have a meal.  This way, you can reach for a protein shake, bar, or can of tuna to tide you over until you can get a meal.

2.       When business lunches are provided, there are always healthier options.  Make those choices instead of following the crowd, and making poor choices.  You always have a choice!

3.       Upon arrival at your hotel, ask the front desk where the closest supermarket is.  There is always down time in your day, so take that time to purchase some fresh fruit, pre-packaged vegetables, and fat free yogurt to keep in your hotel room.  Most hotel rooms come equipped with a mini-fridge, so you can store your produce without having to worry about it spoiling.

4.       When eating at a restaurant, or purchasing your meals, take the time to Google the nutritional information for the restaurant you will be attending.   This way, you can make healthier food choices when you arrive.   You can also ask the waiter at your restaurant for a pamphlet with the nutritional breakdown of their food.  Most restaurants are required to have these by law.

5.       Don’t be afraid to be a waiter’s worst nightmare.  Ask for food to be prepared the way you want it (i.e. dressing on the side, no sauce on your meat, rice instead of fries).  If the meal isn’t prepared the way you asked, feel free to send it back.

6.       Some restaurants have a “healthy alternatives” section to their menus.   Use it!

7.       Remember portion control.  Most restaurant meals are often double or triple the required portion size.  Eat a portion of your meal, and ask to have the rest wrapped up for later.  You’ll save on both calories, and money this way, and have a meal ready to go later on in the day.

8.       Google local gyms in the area, or ask the front desk.  You can often pay a “drop in” fee to workout.  Better yet, join a gym that let’s your membership travel with you.  Join a nation-wide chain such as Goodlife Fitness, which allows you to use any Goodlife gym in Canada.  I have saved a ton of money with my Goodlife membership over the years.

9.       Use your hotel gym.  It may not be as grand as what you`re used to, but it often has enough to keep you moving without having to leave your hotel.  This is a great option when you are pressed for time.

10.   If no gym exists, run the hotel stairs.  They are a great workout.

11.   Purchase exercise bands, and a stability ball.  You can pack these items and take them with you, without taking up too much room in your suitcase.

The most important thing you can do for yourself while traveling, is PREPARE.  Plan ahead, research the area, and stick to your scheduled routine.  With the amount of technology we have at our disposal (phones, tablets, laptops, hotel computers), it`s not that hard to do!

Remember, if you fail to plan, you plan to fail!  Happy travels!

For personal training sessions, questions, comments or concerns, email me at missfitdanyah@gmail.com

Carbs Are NOT The Enemy!!!

Carbs Are Not The Enemy!

“Carbs are making me fat.”  How many times have we heard that line from a friend, co-worker, family member, or even ourselves? As a trainer, I hear this often from many of my clients.   I have met many people on low-carb, and no-carb diets, who have attempted this method as a last-ditch effort to shed weight.

This method is both wrong, and harmful.   Most people overlook the real use for carbohydrates, and see them as a hindrance to their weight loss effort, rather than as the body’s primary fuel source.

This fuel cannot be replaced by proteins, fats, vitamins, or minerals.   Many misled people believe that they can simply substitute other nutrients to make up for the lack of carbohydrates in their diet, but unfortunately, this is a myth.

Proteins, fats, vitamins, and minerals are all essential to good overall health, however, each play a different role in weight loss.  Proteins, fats, and minerals have more long-term benefits.  They act as maintenance for your body, as well as being the building blocks for long-term muscle growth.

There is no substitute for the energy provided by carbohydrates.  They give you the energy to drive to work in the morning, and to tackle daily tasks at work both physical, and mental. They allow you to calculate, rationalize, synthesize, process, and evaluate, but most importantly, as a trainer, carbohydrates are what allow you to perform at an optimal level during your workouts in order to achieve RESULTS!

Carbohydrates are your brain’s main source of energy as well.   This is why people on a low-carb diet feel sluggish, tired, irritable, and unable to function after only a few days on such a diet. Yes, the weight drops off, but how the heck are you going to achieve your fitness goals if you don’t even have the energy to sit at a desk, and make it through a work day, let alone an entire session with your trainer? What happens when you reach your desired weight, and add carbs back into your meal plan?

The main misconception with carbohydrates is that they are all evil, and they all contribute to weight gain. What people need to comprehend is that it is the TYPE of carbohydrate they consume which can be detrimental to their weight loss plan, as well as the portion size, and time they ingest their carbohydrates.   This can be confusing, so I have posted some general guidelines below.  Before reading these guidelines, it is firstly important to understand the different types of carbohydrates, and how they are used.

There are two types of carbohydrates; simple, and complex.  What we want to do is limit our consumption of simple carbohydrates, as they are often saturated with sugar, and void of essential nutrients.  They are digested very quickly, and can either be stored as muscle glycogen, but are more often stored as fat.  Examples of simple carbohydrates include:  pastries, cakes, donuts, fruit juices, most pre-packaged cereals, bread and pasta made with white flour, and soda pop.  Even milk and yogurt can be classified as simple carbohydrates depending on sugar levels! 

Complex carbohydrates, on the other hand, are a longer, more complex chain of carbohydrates (hence the name),  and require more enzymes to break them down, resulting in a slower digestion process, thus resulting in a steady, even, and constant supply of energy to the body.  Because complex carbohydrates are slowly digested, and released, they are used instead of stored.

So when should someone ingest carbohydrates, and how much?  This answer depends on many factors including activity level both throughout your day, and in the gym, the time of day your workout occurs, as well as a person’s size, and shape.  However, here are some general guidelines to assist you:

1.        ALWAYS have breakfast.   Don’t skip the most important meal of the day.  Your body has been fasting for six to eight hours during sleep, and it’s crucial to re-fuel first thing in the morning.  Your breakfast should be your biggest meal of the day, and should consist of complex carbs and proteins, as most of it will be immediately used for fuel due to your overnight fast.

2.       Simple carbs are best consumed directly after your workout when your body is craving glucose. The glucose from simple carbs directly after a workout is beneficial for glucose synthesis and is transported directly into your muscle. I’m not saying it is okay to consume a pound of pastries directly after a workout, but a shake with some berries is best consumed at this time, and so is a cheat meal!

3.       Eat carbohydrates within an hour of working out.  You’ll see most people leaving the gym with shaker-cup in hand, and only consuming protein.  Carbs are just as important after exercise because they become glucose, which then converts to muscle glycogen, which then becomes fuel for your daily mental, and physical activities! 

4.       Portion out your carbohydrates throughout your day.  Remember, half a cup is the size of a computer mouse, and three quarters of a cup is the equivalent of a tennis ball. Don’t eat too much!

5.       We have all heard that carbs should not be ingested two hours before bed, however, if your workout is the last thing you do before hitting the sack, then ingest those carbs!  You NEED to re-fuel regardless of the time of day.

6.       Have something small that includes complex carbs about an hour before your workout.   You will need that fuel.  It will allow you to perform, work hard, and achieve your desired results!

Here is a list of some complex carbohydrates. There are many to choose from!

• Spinach
• Turnip Greens
• Apples
• Lettuce
• Buckwheat bread
• Prunes
• Water Cress
• Zucchini
• Oatmeal
• Pears
• Asparagus
• Plums
• Artichokes
• Okra
• Wild rice
• Cabbage
• Brown rice
• Yams
• Celery
• Cucumbers
• Beans
• Soybeans
• Radishes
• Lentils
• Broccoli
• Navy beans
• Garbanzo beans
• Brussels
• Sprouts
• Cauliflower
• Kidney beans
• Eggplant
• Almond milk
• Lentils
• Onions
• Quinoa
• Couscous
• Brown rice

If you are still unsure about when, and how much to ingest, please consult a registered dietician.  They can really help put a meal plan together for you based on your individual goals!

Women and Training: Questions, Myths, and Answers Revealed!

It’s hard to believe that with all the latest research, and advancements in exercise physiology, that myths associated with women and fitness are still running rampant.  Why do women still believe that light weights and cardio are the way to a fit, lean, firm, toned body?  Why do I repeat the same things over and over in my fitness consultations to women who have tried for years and years to lose weight, only to end up staying exactly the same?  Below are the most common myths/questions I receive, and the truth behind them based on science.

1.        In order to lose weight, and tone, light weights are key, correct?

This is incorrect.  Resistance training is crucial, but light weights will get you nowhere.  The way to losing weight and tone is through progressive resistance training based on periodization.  Periodization is a structured long-term program based on science.  In order to get to your goal, your periodized program should be specific to both your strengths, and limitations.  Firstly, you must correct imbalances, and learn proper technique for fundamental movements.  Lifting weights without proper form, or the elimination of imbalances will only lead to injury down the line.  Once this is done, the next step is to build lean muscle mass.  With an increase in lean muscle mass comes an increase in metabolism, thus vastly improving your body’s ability to burn fat.  For every pound of lean muscle you add to your body, you will burn an extra fifty to one hundred calories at rest.

The resistance training should be progressively challenging and heavy.  The heavier the load, the more work your body is doing.  The more work your body does, the more calories you will burn.

Ladies, you will NOT BULK UP!  As women, we simply don’t have the hormones to become as muscular as men!

2.        Cardio is the key to weight loss.

Myth, myth, myth!!!  The definition of insanity, is doing something over, and over, and expecting different results each time.  How many women do you see on cardio equipment, day in, and day out who look exactly the same as they did six months ago?  When they feel they need to “change things up,” they simple keep tacking on an extra ten minutes to their cardio session, yet still do not notice a change in their bodies.  They then often get bored by completing the same cardio session repeatedly, and end up quitting.

The key to weight loss, and toning is building lean muscle mass.  Cardio alone does not produce this, nor does it make you stronger.  Cardio will definitely help with heart, and lung capacity, however, the majority of women coming to see me want to lose weight, and this is NOT the way. 

3.       I participate in classes that are weight-based.  Shouldn’t that be enough?

It’s true that untrained participants will see an improvement in strength, but this is only a temporary improvement.  Everyone first starting out will see an improvement through classes, because going from a period of complete inactivity, to one of activity will produce results.  However, the body is a wonderful mechanism.  It adapts VERY quickly.  The body will try to conserve as much energy as possible, due to the primal nature of Homo sapiens.  Back in the day, our bodies would conserve energy for the hunt, thus allowing us to make an all-out effort when killing our food.  Despite technological advances, our body still retains this primal survival mechanism. 

Once your body learns and adapts to a certain movement pattern, it will become efficient in conserving energy as it becomes used to certain things, such as repeated cardio, or similar motions within a group exercise class.

In order to produce results, you need to keep tricking your body, by introducing new stimulus in a structured, progressive manner based on science.  As trainers, we have studied, and learned exactly when it’s time to change things up for our clients, and also HOW to change things up.

To reap the rewards of resistance training, a program must include a certain intensity, structured progression, and sufficient amounts of weight to actively challenge clients within their periodized program.

4.        I don’t want to strength train.  It will do nothing for me.

Yes, I’ve heard this statement out of the mouths of many women who want to lose weight and tone.  Ladies, you NEED to get stronger! 

This is not only a psychological aid in building your confidence, and independence, it’s important for your overall health!

Excess fat just sits on your body.  It’s a tissue that does nothing for you, except slows you down, and leads to a plethora of guaranteed health problems down the line, such as hypertension, diabetes, heart disease,  osteoporosis, and severe joint problems just to name a few.  All these can be prevented to an extent by resistance training!  Relieving excess pressure on your joints from carrying around too much weight can assist in correcting back, hip, and knee problems.  Staying lean through increased muscle mass can help prevent illnesses that are genetic predispositions for many people.  Rather than taking a pill down the line, how about deciding that it’s worth it to never even have to resort to medication in the first place?

5.        I’ve been working with weights by myself for years.  I don’t see any results.

If this is the case, then it’s clear that you haven’t been through a program based on periodization.  This is a scientifically proven program that works.  As trainers, we are taught how to progress our clients over the long-term, in order to achieve desired results, educate you, and give you the knowledge as to what a proper progression should be. 

When a trainer recommends programs that last a minimum of six months to a year (sometimes much longer), it’s not because we want to steal your money.  It is because we know that in order to get you to your goal in a safe, effective and SUSTAINABLE manner, it is imperative that we take you through a full cycle of periodization.  Any trainer who is willing to take you on as a client for less than six months, three times a week IS stealing your money, and is providing a complete disservice to you, and your goals.

Why, you ask?  Because my goal as your trainer, is to teach you all the tools necessary, so once you do reach your goal, you are able to maintain your body on your own for the rest of your life.  Education, and knowledge are paramount.  I don’t want a client for life (unless motivation is an issue, and you cannot proceed on your own). In order to gain this knowledge, it is crucial that you participate in a full cycle on periodization, and this takes a MINIMUM of six months.

6.        My boyfriend/husband is going to show me how to train.

Is your significant other a certified personal trainer, with years’ of education to support his knowledge and methods?  If yes, then GREAT!  If not, then what the heck are you thinking?   That’s as silly as saying “my boyfriend has watched auto mechanics repair our car, so he’s going to take on all major repairs from now on, and show me how to do it!” 

7.        I can’t afford personal training.

You can’t afford NOT to invest in your health.  Remember, this is a one-time investment to learn tools, techniques, and knowledge to carry you through for the rest of your life, and preserve your health. 

Training is expensive, but it’s worth it.  I spent eight years in school, and have acquired many different certifications, as well as continue to further my education in order to help you meet your needs in a safe, efficient and productive manner.   I am well worth the price of investment, because I am a certified, well-educated, and knowledgeable professional in what I do. 

If you’re serious about getting started, I am here to help.  I thrive on making you be the best you can be.

Email me at missfitdanyah@gmail.com to arrange for your free consultation

PB2 - Product Recommendation

I will be suggesting and recommending health products for all to use.  I am in no way sponsored by any of these products (although, I’m completely open to the opportunity).  These recommendations are based on my personal experience with them.

My first recommendation comes for all you peanut butter lovers who have had to cut, or limit the consumption due to the high fat and high calorie content of it.  Fear not!  There is a solution, and it’s a tasty one!  The product is called PB2 and comes from a company called Bell Plantation.

The company has developed a process where they remove 85% of the fat and calories from peanuts, without using chemicals or preservatives in the process.  What the consumer is left with is a low fat, low calorie powdered peanut butter.  All you have to do is mix this powder with a little bit of water, or low fat milk (I prefer almond milk), and then you are left with a peanut butter consistency which is the same as regular peanut butter, but missing all the evil fatty goodness, yet loaded with taste!

PB2 can also be used in your baking.  I use it in energy bars, protein bars, muffins, protein pancakes, and mix it with fat-free applesauce to get the same consistency as regular peanut butter for my recipes.

And just in case you don’t believe me, please find the nutritional information listed below.  To get you even more excited, this product also comes in…CHOCOLATE!

Nutrition facts:

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PB2: Powdered Peanut Butter
Ingredients: Roasted peanuts, sugar and salt.
Serving size: 2 Tablespoons (12 grams)
Servings per container: 15
Amount per 2 Tablespoon serving (when mixed with water):
Calories: 45
Calories from fat: 13

Value and % Daily Value*

Total fat 1.5 g  3%
Saturated fat 0 g  0%
Trans fat < 0.01 g
Cholesterol < 0.01 mg  0%
Sodium 94 mg  4%
Total carbohydrate 5 g  2%
Dietary fiber 2 g  8%
Sugars 1 g
Protein 5 g
Vitamin A < 1%
Vitamin C 0%
Calcium <1%
Iron 0%

*Percent Daily Values are based on a 2000 calorie diet.

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Traditional	PB2
2 Tbsp – 190 calories	2 Tbsp – 45 calories
Calories from fat - 130	Calories from fat – 13
Saturated fat – 3 grams	Saturated fat – 0 grams

To order, please visit www.bellplantation.com and while you’re there, check out their recipe section.

If you live in the Calgary area, this product is sold at The Funky Banana, located just inside Goodlife Fitness at Richmond Square across from the West Hills shopping centre.  Oh, and yes, I hooked them up with the product.

Have a fit week, and take care!

For personal training information, please email me at missfitdanyah@gmail.com

Danyah