The American College of Obstetricians and Gynecologists (ACOG) encourages healthy pregnant women to exercise daily at moderately vigorous intensity, for 30-60 minutes of non-impact, non-contact exercise.
While the ACOG recommends physical activity throughout an uncomplicated pregnancy, regardless of exercise history or fitness level, it is absolutely critical that IFPA Certified Personal Fitness Trainers have the requisite knowledge, skills and abilities to safely and effectively manage fitness programs for this special population (See IFPA Certified Women’s Fitness Specialist Course). It is equally critical that a pregnant woman obtain permission from her physician for any and all fitness programs and that all exercise principles (i.e.: SAID, GPO, etc.) be strictly adhered to.
ACOG guidelines state that exercise is contraindicated under the following conditions:
Abdominal pain
Excessive fatigue
Growth retardation of the fetus
Multiple gestations (i.e.: twins, triplets, etc.)
Persistent bleeding or large fluid discharge from the vagina
Persistent contractions
Pregnancy-induced hypertension
Risk of pre-term delivery
Severe headache
Sudden swelling of hands, face or ankles or pain in one calf
Unexplained dizziness
Visual disturbance
Obviously, if all of the above should occur during an exercise session, the trainer should immediately stop the session, contact the clients doctor, and if necessary, call 9-1-1!
There is nothing inherently dangerous about a pregnant woman exercising. Before the advent of modern technology, a woman was physically active, working hard, right up to the point of delivery and oftentimes going almost immediately back to activity following delivery. The survival needs at the time sometimes required little or no respite from the harsh realities of life. Today is considerably different from then so you must learn to put your client into Risk Stratifications:
Athletes in training prior to pregnancy, who would like to continue to maintain the highest level of fitness during pregnancy in order to return to competition post-pregnancy.
Recreationally active women who have a moderate to high level of fitness prior to pregnancy and would like to maintain their fitness level during pregnancy and plan to return to pre-pregnant levels of fitness as soon as possible post-delivery.
Normally inactive women who want to become physically active during pregnancy to improve their health and lifestyle. (While everyone would agree that this group should have gotten into shape pre-pregnancy, Life is what happens while you are making other plans!)
Women for whom exercise is contraindicated.
Therefore: No exercise is allowed!
Using the above risk stratification and the GPO (Gradual Progressive Overload) Principle, the exercise prescription must be appropriate for each group according to current fitness level, exercise history and goals of the pregnant woman. Follow all the ACOG recommendations for exercise during pregnancy:
Avoid exercise in supine position after the first trimester. (Some mothers have developed Supine Hypotension caused by compression of the inferior vena cava by the fetus while the mother is lying in the supine [on her back] position. Therefore, avoid crunches, bench presses, etc.)
Avoid exercise to exhaustion, in hot environments and prolonged intense exercise. (Exercise during the cooler parts of the day or in a cooler environment.)
Avoid heated spas, saunas, steam rooms, jacuzzis, etc.
Avoid any exercise activity that increases risk of abdominal trauma (i.e.: contact sports).
Low to moderate intensity is preferred to high intensity exercise.
Frequency should be a minimum of 3 days/week. Regularity is important (3-7 days/week).
Athletes should reduce intensity level as the pregnancy continues. Check continuously with the doctor since exercise may become contraindicated in the third trimester.
Modify or avoid activities requiring balance as mothers shape and center of gravity changes. The center of gravity will move up and forward, making the mother less stable and more susceptible to loss of balance and falling as pregnancy continues.
Pregnancy requires an additional 300 kcal/day. Ensure adequate diet and nutrients. Make sure you add adequate caloric intake to cover exercise expenditure (typically: 200-500 kcal/day).
Ensure heat dissipation with fluid replacement and appropriate clothing and choosing cooler exercise environments (particularly in the first trimester, maternal hyperthermia, as caused by fever during the first trimester, has been associated with neural tube defects. Dehydration can also degrade the mothers’ thermoregulatory mechanisms.) Ensure adequate fluid intake before, during, and after exercise.
Gradually resume physical activity over the 4-6 weeks following delivery.
Because of the numerous physiological changes taking place in the mother, using MHR or HRR becomes less accurate. Rate of Perceived Exertion (RPE) of 11-13 on the 6-20 scale is a safe recommendation. Use GPO, start low and increase as conditioning improves.
Some mothers have developed gestational diabetes during pregnancy that normally resolves post-delivery. In non-insulin-dependent (Type 2) gestational diabetes, regular moderate intensity exercise at a frequency of 2-4 days/week at 50% VO2Max (RPE:11), may stimulate glucose uptake and may possibly prevent the need for exogenous insulin (Mothers with Type I gestational diabetes should exercise only with doctors permission and preferably in supervised settings).
Exercise throughout pregnancy suggests that mothers may shorten the second stage of labor, have less weight gain (maternalno effect on baby's birth weight), improved self-esteem/body image and quality of sleep, reduction of back pain, leg swelling, fatigue and nausea.
Despite these benefits to exercise it is important for the fitness professional to have a clear understanding of the many anatomical and physiological changes that occur to the mother during pregnancy, including: increased RHR, submaximal HR, cardiac output, changes in heart rate (HR)-VO2 relationship, increased resting and submaximal minute ventilation, maternal weight gain (mainly in the abdominal and pelvic regions), joint laxity and the possibility of gestational diabetes.
The influence on exercise capacity and the modifications that must be made to an exercise program as a result of these changes will be the subject of future articles. For those interested in an in-depth study of this special population group, please see the IFPA Women's Fitness Specialist Certification and the IFPA Exercise Management Specialist Certification Courses at www.ifpa-fitness.com. For those wanting to do something immediately, light exercise (RPE:11) of non-impact/non-contact sports such as walking, yoga, water aerobics, and cardio machines (i.e.: recumbent bike) should present a safe exercise modality for any mother who has physician clearance to exercise.
Best regards,
Friday, November 27, 2009
Olive Oil!
One of the main components of the Mediterranean Diet is olive oil, actually extra virgin olive oil. Extra virgin olive oil is made from the first pressing of olives. This olive oil is the healthiest, due to the Polyphenols. The first pressing creates oil low in acid with a delicate flavor. The second pressing has a higher acid content and the taste is slightly stronger. It is also darker in color. It is labeled as virgin olive oil. The blending of extra virgin and virgin olive oil creates what is known as Fino.
Being good marketers, the manufacturers of olive oil made sure to squeeze every drop of oil from those olives. This created the refined Pomace; a very pungent, strong flavored oil.
Olive oil will have different flavors depending on the country and region of where the olives are grown.
The Superfood recommendation of how much olive oil to consume daily is one tablespoon (120 calories). Just keep this in mind when dipping that delicious crusty bread into a mixture of cold pressed extra virgin olive oil and balsamic vinegar, it will not be difficult to consume up to 1/3 cup of olive oil, 5 tablespoons plus one teaspoon, which equates to 640 calories of just olive oil. Olive oil is good for you but it can also be the downfall of weight control. Moderation!
The plethora of health benefits obtained from olive oil is overwhelming. Olive oil is a monosaturated fat, the healthy fat. The vitamin E it possesses is protected and preserved by the Polyphenols and is synergistic in its health benefits with the Carotenoids and Phytosterols. The positive effect from the vitamin E is significant with only a few days of consumption. Blood lipids are protected from oxidative damage that can lead to cardiovascular disease and certain types of cancers. The oxidation of DNA is also linked to beginning stages of diseases and signs of aging. But this process has been shown to slow with olive oil consumption.
Research in cardiovascular disease (CVD) has shown that olive oil can play a role in lowering total cholesterol and the LDL cholesterol. It is the Polyphenols and powerful antioxidants that contribute to this. These fatty acids help our cell walls resist oxidative damage. We do know that the oxidation of LDL is a cause CVD and plays a significant role in atherosclerosis commonly known as hardening of the arteries.
As we have already indicated, olive oil is a major player in the health benefits of the Mediterranean diet. The University of Athens did a study on more than 20,000 Greeks who did not have hypertension at the onset of the study. The researchers knew the diet consisted mainly of fruits, vegetables and olive oil. What was found is that, when a comparison of these foods was done, Olive oil alone was found to be responsible for the beneficial effects in lowering the blood pressure.
Olive oil consumption significantly plays a role in cancer prevention. If the western cultures would embrace the Mediterranean diet there could be up to a 25% decrease in colorectal cancer, a 15% decrease in breast cancer and approximately 10% decrease of incidence in prostate, pancreatic and endometrial cancers.
We know that studies have shown that grilling meat causes the formation of amines, cancer causing compounds. Basting your meat using an extra virgin olive oil marinade would inhibit the formation of the amines to occur during the cooking process.
Let’s thank the Greeks, Spaniards and Italians for giving us one of our Superfoods!!
Yassas! Ciao! Adios!
learn more about whole nutrition ,contact Philadelphia Personal Trainer and nutrition coach, Phil Nicolaou.
Being good marketers, the manufacturers of olive oil made sure to squeeze every drop of oil from those olives. This created the refined Pomace; a very pungent, strong flavored oil.
Olive oil will have different flavors depending on the country and region of where the olives are grown.
The Superfood recommendation of how much olive oil to consume daily is one tablespoon (120 calories). Just keep this in mind when dipping that delicious crusty bread into a mixture of cold pressed extra virgin olive oil and balsamic vinegar, it will not be difficult to consume up to 1/3 cup of olive oil, 5 tablespoons plus one teaspoon, which equates to 640 calories of just olive oil. Olive oil is good for you but it can also be the downfall of weight control. Moderation!
The plethora of health benefits obtained from olive oil is overwhelming. Olive oil is a monosaturated fat, the healthy fat. The vitamin E it possesses is protected and preserved by the Polyphenols and is synergistic in its health benefits with the Carotenoids and Phytosterols. The positive effect from the vitamin E is significant with only a few days of consumption. Blood lipids are protected from oxidative damage that can lead to cardiovascular disease and certain types of cancers. The oxidation of DNA is also linked to beginning stages of diseases and signs of aging. But this process has been shown to slow with olive oil consumption.
Research in cardiovascular disease (CVD) has shown that olive oil can play a role in lowering total cholesterol and the LDL cholesterol. It is the Polyphenols and powerful antioxidants that contribute to this. These fatty acids help our cell walls resist oxidative damage. We do know that the oxidation of LDL is a cause CVD and plays a significant role in atherosclerosis commonly known as hardening of the arteries.
As we have already indicated, olive oil is a major player in the health benefits of the Mediterranean diet. The University of Athens did a study on more than 20,000 Greeks who did not have hypertension at the onset of the study. The researchers knew the diet consisted mainly of fruits, vegetables and olive oil. What was found is that, when a comparison of these foods was done, Olive oil alone was found to be responsible for the beneficial effects in lowering the blood pressure.
Olive oil consumption significantly plays a role in cancer prevention. If the western cultures would embrace the Mediterranean diet there could be up to a 25% decrease in colorectal cancer, a 15% decrease in breast cancer and approximately 10% decrease of incidence in prostate, pancreatic and endometrial cancers.
We know that studies have shown that grilling meat causes the formation of amines, cancer causing compounds. Basting your meat using an extra virgin olive oil marinade would inhibit the formation of the amines to occur during the cooking process.
Let’s thank the Greeks, Spaniards and Italians for giving us one of our Superfoods!!
Yassas! Ciao! Adios!
learn more about whole nutrition ,contact Philadelphia Personal Trainer and nutrition coach, Phil Nicolaou.
Why Philadelphia Personal Trainer warns about dieting
Arghhhhhhh!”
Ever feel this way? Or maybe a better question is: Ever
been on a diet?
Why is dieting so psychologically draining?
Well, for one, it requires change in a major area of
our lives—the way we eat—and for most of us, change is
a very uncomfortable thing.
Fact is, changing old habits and forming new ones is
never an easy task; however, with dieting, it becomes
exceedingly difficult given all of the physical
adaptations that occur (which we will soon discuss).
Consider what happens in your mind when you go on a
diet.
Almost immediately you are faced with an array of
cravings. Just the sight or smell of food mentally adds
to your already present hunger pangs. You find yourself
craving foods that normally you have no desire to eat.
Every time you come in contact with an “off-limits”
food item—whether it be on a television commercial, in
a magazine, or physically right in front of you—the
battle begins.
Do you give into the temptation to experience immediate
pleasure, only to be swarmed by overwhelming guilt
shortly soon after? Or do you stick it out and allow
the anxiety to increase with every day?
It seems like a lose-lose situation—and it is.
And what if you’re not making as much progress as you
had hoped? What if you’re seemingly doing everything
right and the scale just isn’t moving?
Feelings of frustration, discouragement, and even
depression emerge, making you even more inclined to
break your diet.
I mean, who wants to sacrifice without being rewarded? At
least when you bite into a chocolate chip cookie, the
taste is satisfying. But working hard to reap no return
on investment? Well that, that just flat out sucks.
There has to be a better way—and fortunately, there is.
The simple truth is this: “diets” can’t work.
If you tried ‘em and failed, you’re just like 99% of the
rest of the world, myself included: normal.
You see, any time you restrict calories, you literally
“program” your body to fight against your every effort to
lose weight.
Not quite making sense? Time for a little history lesson.
Think back for just a minute to the time in which our
ancestors roamed the earth. You know, the hunter and
gather, feast and famine type days.
For those individuals, survival was king, and in order
to survive, they had to do the whole “eating” thing just
like us.
Unfortunately, things weren’t quite as easy for this
group as they are today. No supermarkets. No drive-through
meal deals. Instead, when our primitive ancestors wanted a
nice steak, they had to go find it.
This inevitably meant that there were plenty of instances
in which our yester-year counterparts went without food
for days at a time. And at other times, namely during the
winter months, their bodies were forced to get by on
very little daily food and calories.
And the reason why they didn’t die? There’s only one—the
body’s natural defense against starvation.
Don’t get enough calories for an extended period of time?
No problem, the body simply causes ”bad” hormones, fat
storage enzymes, and hunger to all increase while “good”
hormones, metabolism, and fat burning enzymes all take a
dive.
Enter “starvation mode”.
Friend to our ancestors; anything but to the dieter.
You see, dieting, although planned, is nothing more than
a lesser degree of premeditated starvation.
Go on a diet—any diet—and it wont be long until the body
begins fighting for every ounce of your body fat. You want
to lose it; it wants to keep it. And guess what? It wins
every time.
Sad scenario, I know.
But what if there was some way to “trick” your body
into thinking you aren’t dieting when you actually are?
What if you could essentially “block” the body from
entering starvation mode, keeping fat burning at its
highest point, week after week?
Well, you can.
And even better news—you can do it by strategically
“cheating” on your diet with all your favorite foods.
Is it apple pie that you crave? Chocolate chip cookies
(like me)? Or maybe just the freedom to order whatever
you want from your favorite restaurant’s menu? Whatever
it is, believe it or not, you can actually use those
foods to help you lose fat faster.
But it needs to be very strategic, and with Cheat Your
Way Thin, that’s exactly what I teach you how to do.
“So how does strategic cheating override the starvation
protection mechanism?”
That’s a good question, and one I’m more than happy to
answer.
You see, it takes the body about one week of calorie
restriction to substantially trigger “starvation mode”
and perpetuate the negative adaptations we discussed
previously (decreased metabolism, slowed/stalled fat loss,
etc).
On the other hand, it takes a much shorter period of
time to reverse these trends via strategic practices of
“overfeeding” or dietary “cheating”.
Essentially, by incorporating bursts of strategic cheating
like I teach in Cheat Your Way Thin, you can literally
turn your metabolism into your fat burning slave by
ensuring you always have an internal environment primed
for burning fat—and you do it with your favorite foods.
Oh, and did I mention just how HUGE that is
psychologically?
Thinking back, I can remember when I used to “cheat” only
to quickly be overwhelmed by feelings of guilt and
failure. Never again. Now when I cheat, it’s planned. And
each time I do, I walk away knowing that I just accelerated
my progress.
Frankly, it doesn’t get much better than knowing that
you just USED your Thanksgiving Dinner AND dessert to
speed along fat loss.
Anxiety? Nope. When cravings arise, there is major comfort
in knowing that you’ll be able to enjoy that very food in
just a few short days when your next cheat session rolls
around.
Feelings of discouragement and decreased motivation?
Definitely with other diets, but with Cheat Your Way
Thin, you’ll actually be excited to step on the scale
week after week to view the consistent, steady progress
that regular, strategic cheating yields.
Simply put, strategic cheating solves the dietary dilemma
by providing you with powerful metabolic benefits and
perhaps even more powerful psychological ones.
Finally, a diet that actually WORKS.
For more information regarding proper nutrition, contact Philadelphia Personal Trainer and Nutrition Coach, Phil Nicolaou.
Ever feel this way? Or maybe a better question is: Ever
been on a diet?
Why is dieting so psychologically draining?
Well, for one, it requires change in a major area of
our lives—the way we eat—and for most of us, change is
a very uncomfortable thing.
Fact is, changing old habits and forming new ones is
never an easy task; however, with dieting, it becomes
exceedingly difficult given all of the physical
adaptations that occur (which we will soon discuss).
Consider what happens in your mind when you go on a
diet.
Almost immediately you are faced with an array of
cravings. Just the sight or smell of food mentally adds
to your already present hunger pangs. You find yourself
craving foods that normally you have no desire to eat.
Every time you come in contact with an “off-limits”
food item—whether it be on a television commercial, in
a magazine, or physically right in front of you—the
battle begins.
Do you give into the temptation to experience immediate
pleasure, only to be swarmed by overwhelming guilt
shortly soon after? Or do you stick it out and allow
the anxiety to increase with every day?
It seems like a lose-lose situation—and it is.
And what if you’re not making as much progress as you
had hoped? What if you’re seemingly doing everything
right and the scale just isn’t moving?
Feelings of frustration, discouragement, and even
depression emerge, making you even more inclined to
break your diet.
I mean, who wants to sacrifice without being rewarded? At
least when you bite into a chocolate chip cookie, the
taste is satisfying. But working hard to reap no return
on investment? Well that, that just flat out sucks.
There has to be a better way—and fortunately, there is.
The simple truth is this: “diets” can’t work.
If you tried ‘em and failed, you’re just like 99% of the
rest of the world, myself included: normal.
You see, any time you restrict calories, you literally
“program” your body to fight against your every effort to
lose weight.
Not quite making sense? Time for a little history lesson.
Think back for just a minute to the time in which our
ancestors roamed the earth. You know, the hunter and
gather, feast and famine type days.
For those individuals, survival was king, and in order
to survive, they had to do the whole “eating” thing just
like us.
Unfortunately, things weren’t quite as easy for this
group as they are today. No supermarkets. No drive-through
meal deals. Instead, when our primitive ancestors wanted a
nice steak, they had to go find it.
This inevitably meant that there were plenty of instances
in which our yester-year counterparts went without food
for days at a time. And at other times, namely during the
winter months, their bodies were forced to get by on
very little daily food and calories.
And the reason why they didn’t die? There’s only one—the
body’s natural defense against starvation.
Don’t get enough calories for an extended period of time?
No problem, the body simply causes ”bad” hormones, fat
storage enzymes, and hunger to all increase while “good”
hormones, metabolism, and fat burning enzymes all take a
dive.
Enter “starvation mode”.
Friend to our ancestors; anything but to the dieter.
You see, dieting, although planned, is nothing more than
a lesser degree of premeditated starvation.
Go on a diet—any diet—and it wont be long until the body
begins fighting for every ounce of your body fat. You want
to lose it; it wants to keep it. And guess what? It wins
every time.
Sad scenario, I know.
But what if there was some way to “trick” your body
into thinking you aren’t dieting when you actually are?
What if you could essentially “block” the body from
entering starvation mode, keeping fat burning at its
highest point, week after week?
Well, you can.
And even better news—you can do it by strategically
“cheating” on your diet with all your favorite foods.
Is it apple pie that you crave? Chocolate chip cookies
(like me)? Or maybe just the freedom to order whatever
you want from your favorite restaurant’s menu? Whatever
it is, believe it or not, you can actually use those
foods to help you lose fat faster.
But it needs to be very strategic, and with Cheat Your
Way Thin, that’s exactly what I teach you how to do.
“So how does strategic cheating override the starvation
protection mechanism?”
That’s a good question, and one I’m more than happy to
answer.
You see, it takes the body about one week of calorie
restriction to substantially trigger “starvation mode”
and perpetuate the negative adaptations we discussed
previously (decreased metabolism, slowed/stalled fat loss,
etc).
On the other hand, it takes a much shorter period of
time to reverse these trends via strategic practices of
“overfeeding” or dietary “cheating”.
Essentially, by incorporating bursts of strategic cheating
like I teach in Cheat Your Way Thin, you can literally
turn your metabolism into your fat burning slave by
ensuring you always have an internal environment primed
for burning fat—and you do it with your favorite foods.
Oh, and did I mention just how HUGE that is
psychologically?
Thinking back, I can remember when I used to “cheat” only
to quickly be overwhelmed by feelings of guilt and
failure. Never again. Now when I cheat, it’s planned. And
each time I do, I walk away knowing that I just accelerated
my progress.
Frankly, it doesn’t get much better than knowing that
you just USED your Thanksgiving Dinner AND dessert to
speed along fat loss.
Anxiety? Nope. When cravings arise, there is major comfort
in knowing that you’ll be able to enjoy that very food in
just a few short days when your next cheat session rolls
around.
Feelings of discouragement and decreased motivation?
Definitely with other diets, but with Cheat Your Way
Thin, you’ll actually be excited to step on the scale
week after week to view the consistent, steady progress
that regular, strategic cheating yields.
Simply put, strategic cheating solves the dietary dilemma
by providing you with powerful metabolic benefits and
perhaps even more powerful psychological ones.
Finally, a diet that actually WORKS.
For more information regarding proper nutrition, contact Philadelphia Personal Trainer and Nutrition Coach, Phil Nicolaou.
Thursday, November 26, 2009
Veggie Fries
New Snack Obsession: Veggies that Taste like Fries
So you must be wondering, are there really veggies that taste like French fries??
They are called various things depending on the brand, but they are most well known as "Veggie Straws" or "Veggie Chips."
They are crispy treats that are colored green (for spinach flavor), red (for tomato flavor) and yellow (for potato flavor). The straws look like French fries and the chips look like, well, chips.
These are the healthiest snack I've ever found, that actually taste similar to fries.
They are salty and a little oily to make you feel like you should feel guilty. But really, you shouldn't feel terribly guilty. The package that I bought this week from a local grocery store labeled the straws as having 130 calories for 28 straws. This is not a small portion by any means.
Just this afternoon I had a serving of these straws and wasn't hungry for another 4 hours, which for me is a long time to go without food.
So next time you're at the store wondering what you should get for your healthy snack, grab a bag of these veggie straws or veggie chips. I found them in the chips and pretzel aisle. They are delish!
So you must be wondering, are there really veggies that taste like French fries??
They are called various things depending on the brand, but they are most well known as "Veggie Straws" or "Veggie Chips."
They are crispy treats that are colored green (for spinach flavor), red (for tomato flavor) and yellow (for potato flavor). The straws look like French fries and the chips look like, well, chips.
These are the healthiest snack I've ever found, that actually taste similar to fries.
They are salty and a little oily to make you feel like you should feel guilty. But really, you shouldn't feel terribly guilty. The package that I bought this week from a local grocery store labeled the straws as having 130 calories for 28 straws. This is not a small portion by any means.
Just this afternoon I had a serving of these straws and wasn't hungry for another 4 hours, which for me is a long time to go without food.
So next time you're at the store wondering what you should get for your healthy snack, grab a bag of these veggie straws or veggie chips. I found them in the chips and pretzel aisle. They are delish!
Tuesday, November 24, 2009
Nutrition Tips
Nutrition Tips
Some simple tips to help you succeed!
1. Eat foods high in fiber. Fiber has numerous health benefits. The general recommendation is 25-35g per day!
2. Eat plenty of fruits,vegetables, whole grains, lean proteins and good fats.
3. Have variety in your diet. The more color the better off you'll be.
4. Avoid too many refined carbohydrates.
5. Plan ahead.
6. Eat every 3-4 hours to sustain your blood sugar levels and keep your metabolism running.
7. Move more! Strength training is imperative for better health and fitness. In combination with strength training, walk or do low intensity cardio. To burn more calories, try incorporating more multijoint/compound movements into your routine like squats, bench presses! These tend to burn a ton of calories simply because the more muscles you use at once, the more calories you can burn!
8. Don't skip breakfast! This is a recipe for success. If you do skip it, you are hurting your chances of becoming healthier. This is when your metabolism is highest!
9. Avoid carbohydrates where the sugar content makes up more than 20% of the carbohydrate.
10. Stay hydrated!
11. When looking for a carbohydrate source, a good rule of thumb is to look for a product that lists the first or second ingredient as "whole." For instance, whole wheat bread, whole grains...etc
12. Do not shop for food when you are hungry!
13. Do not fall into the "low carb" scam. This simply means that a sugar substitute is being used such as sorbitol which is a carbohydrate just doesn't effect your blood sugar levels at all. Not only that it can cause serious stomach discomfort!
14. Don't just look at the fat content of foods. If you see a piece of food that has no fat, but has 30g of sugar, what do you think happens to that sugar? Turns to fat!
15. Use caffeine to help burn calories before you workout and throughout the day. Caffeine is one good way to boost your metabolism up to 11%.
Some simple tips to help you succeed!
1. Eat foods high in fiber. Fiber has numerous health benefits. The general recommendation is 25-35g per day!
2. Eat plenty of fruits,vegetables, whole grains, lean proteins and good fats.
3. Have variety in your diet. The more color the better off you'll be.
4. Avoid too many refined carbohydrates.
5. Plan ahead.
6. Eat every 3-4 hours to sustain your blood sugar levels and keep your metabolism running.
7. Move more! Strength training is imperative for better health and fitness. In combination with strength training, walk or do low intensity cardio. To burn more calories, try incorporating more multijoint/compound movements into your routine like squats, bench presses! These tend to burn a ton of calories simply because the more muscles you use at once, the more calories you can burn!
8. Don't skip breakfast! This is a recipe for success. If you do skip it, you are hurting your chances of becoming healthier. This is when your metabolism is highest!
9. Avoid carbohydrates where the sugar content makes up more than 20% of the carbohydrate.
10. Stay hydrated!
11. When looking for a carbohydrate source, a good rule of thumb is to look for a product that lists the first or second ingredient as "whole." For instance, whole wheat bread, whole grains...etc
12. Do not shop for food when you are hungry!
13. Do not fall into the "low carb" scam. This simply means that a sugar substitute is being used such as sorbitol which is a carbohydrate just doesn't effect your blood sugar levels at all. Not only that it can cause serious stomach discomfort!
14. Don't just look at the fat content of foods. If you see a piece of food that has no fat, but has 30g of sugar, what do you think happens to that sugar? Turns to fat!
15. Use caffeine to help burn calories before you workout and throughout the day. Caffeine is one good way to boost your metabolism up to 11%.
Philadelphia Personal Trainer Core Training Concepts
The stability ball has come a long way as well as the medicine ball. Both are excellent for overall general conditioning, as well as power and speed training and resistance/core training. Stability balls started off being used for rehab, but are not a common site in many fitness facilities.
The importance is having a strong core is overshadowed by the superficial “six pack.” Having a strong core does not mean having a six pack. It means having a strong center of your body where everything stems from!
It is like having a very poorly designed engine in your car, but having the most expensive tires made! If the engine is weak and not well engineered, ultimately your car will stop running regardless of how good your tires are! That doesn’t mean that your body will stop, but will ultimately not achieve the level of fitness you desire. You can have strong arms, legs, etc , but if your core is weak, it WILL limit your success!
It seems as if when doing stomach, people tend to think it will get them a six pack. Unless your body fat is low enough, there is no such thing, backed by science that validates spot reduction. It IS a myth!
When I train clients using a stability ball they get a total body workout, while focusing on, for instance the chest. I have clients use the stability ball, which forces them to develop and engage/recruit their “core.” So when doing a chest press, not only are they working their pectoral muscles, to stabilize, they are using their core. It is called an isometric contraction where the muscle neither shortening nor lengthening.
It starts off with being able to stabilize your core on an unstable surface , the moving to an unstable surface! Believe me, it’s a simple ball and a simple medicine ball, but it is a workout!
Many of my clients see results this way faster because it comes down to this. When you expend more energy to do your workout, you are costing your body more energy, therefore burning more calories.
I can work a clients glutes, hamstrings and quads all while doing chest press.
The stability ball allows the client to experience core conditioning like never before. Whether it is stability, core strength or power, it does it all.
Interested in more? Contact Phil Nicolaou, Philadelphia personal trainer who is also a Certified IFPA and NESTA Core Conditioning Specialist. Get a complete, total body challenging workout using a stability ball and 6-8 pound medicine ball!
When you workout, why not burn more calories by engaging multiple muscles groups?
Learn how !
The importance is having a strong core is overshadowed by the superficial “six pack.” Having a strong core does not mean having a six pack. It means having a strong center of your body where everything stems from!
It is like having a very poorly designed engine in your car, but having the most expensive tires made! If the engine is weak and not well engineered, ultimately your car will stop running regardless of how good your tires are! That doesn’t mean that your body will stop, but will ultimately not achieve the level of fitness you desire. You can have strong arms, legs, etc , but if your core is weak, it WILL limit your success!
It seems as if when doing stomach, people tend to think it will get them a six pack. Unless your body fat is low enough, there is no such thing, backed by science that validates spot reduction. It IS a myth!
When I train clients using a stability ball they get a total body workout, while focusing on, for instance the chest. I have clients use the stability ball, which forces them to develop and engage/recruit their “core.” So when doing a chest press, not only are they working their pectoral muscles, to stabilize, they are using their core. It is called an isometric contraction where the muscle neither shortening nor lengthening.
It starts off with being able to stabilize your core on an unstable surface , the moving to an unstable surface! Believe me, it’s a simple ball and a simple medicine ball, but it is a workout!
Many of my clients see results this way faster because it comes down to this. When you expend more energy to do your workout, you are costing your body more energy, therefore burning more calories.
I can work a clients glutes, hamstrings and quads all while doing chest press.
The stability ball allows the client to experience core conditioning like never before. Whether it is stability, core strength or power, it does it all.
Interested in more? Contact Phil Nicolaou, Philadelphia personal trainer who is also a Certified IFPA and NESTA Core Conditioning Specialist. Get a complete, total body challenging workout using a stability ball and 6-8 pound medicine ball!
When you workout, why not burn more calories by engaging multiple muscles groups?
Learn how !
How to Identify a Fat Diet
Many clients in the past have asked me, how is this pill? Does it work? Can I eat anything and drop weight? How about this new pill called Ali? It is supposed to block fat from being absorbed. Does it help me lose weight?
First of what constitutes a fad diet?
A few things to look out for when determining what a fad diet is.
1.Does it require the use of protein shakes or potions to replace entire meals? An occasional protein shake as a supplement is ok, but you can not live off of liquid food!
2.Does it require the use of a pill? Alli, for instance is a scam. Does it block fat, the verdict is still out. Don’t be fooled. Just because the FDA approves something doesn’t mean it is effective. Why would you invest $50 in a bottle of fat blocking pills? How about you just eat less Trans fat and saturated fat and more omega 3 and 6 fat? That way you won’t need the pill! It is proven that eating a good amount of “good fat” in a day will decrease your body fat! Try fish oils!
Does the program promise amazing 20-pound weight loss in 30 days or your money back? You could loose weight, but remember the scale tells only a part of the story! You could drop 2-4 pounds of week and the scale will reflect this BUT is it muscle you are loosing? Most likely. It is possible, and backed by science to loose 2 ibs of fat per week, max. Anything more is not healthy nor is it backed by science.
I have done weight watchers and I’ve dropped 20 pounds this month.
No substitute for whole grains, fruits, vegetables, lean proteins, portion control and exercise. Sorry! You want the fat to come off; there is no way around balanced nutrition and exercise.
To start smart, I don’t like to use the word “dieting” with clients because it has negative connotations.
Healthy eating is a better approach that better explains the entire concept. Healthy eating is a lifelong commitment you make to yourself. It is a lifestyle change.
There is no way to eat smart for a month, drop the fat and then go back to eating bad. Do you value your health?
First of what constitutes a fad diet?
A few things to look out for when determining what a fad diet is.
1.Does it require the use of protein shakes or potions to replace entire meals? An occasional protein shake as a supplement is ok, but you can not live off of liquid food!
2.Does it require the use of a pill? Alli, for instance is a scam. Does it block fat, the verdict is still out. Don’t be fooled. Just because the FDA approves something doesn’t mean it is effective. Why would you invest $50 in a bottle of fat blocking pills? How about you just eat less Trans fat and saturated fat and more omega 3 and 6 fat? That way you won’t need the pill! It is proven that eating a good amount of “good fat” in a day will decrease your body fat! Try fish oils!
Does the program promise amazing 20-pound weight loss in 30 days or your money back? You could loose weight, but remember the scale tells only a part of the story! You could drop 2-4 pounds of week and the scale will reflect this BUT is it muscle you are loosing? Most likely. It is possible, and backed by science to loose 2 ibs of fat per week, max. Anything more is not healthy nor is it backed by science.
I have done weight watchers and I’ve dropped 20 pounds this month.
No substitute for whole grains, fruits, vegetables, lean proteins, portion control and exercise. Sorry! You want the fat to come off; there is no way around balanced nutrition and exercise.
To start smart, I don’t like to use the word “dieting” with clients because it has negative connotations.
Healthy eating is a better approach that better explains the entire concept. Healthy eating is a lifelong commitment you make to yourself. It is a lifestyle change.
There is no way to eat smart for a month, drop the fat and then go back to eating bad. Do you value your health?
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