Philadelphia Personal Trainer makes posture assessment critical component of fitness assessment

Each year millions of people embark on a journey in a Philadelphia Personal Trainer program to help with weight loss, muscle building, or overall enhanced wellness. Philadelphia personal training is a great way to get in the best shape of your life with the help of a certified professional. The value is tremendous.

Over the years the vast majority of trainers usually offer traditional resistance training programming to their clients. Which is a critical component in a weight loss program. To burn the maximum amount of calories per day you need to maximize the amount of muscle mass you have. That goes for men and women. Aerobics alone will not do it. In fact, weight lifting alone will offer the results you seek as opposed to a aerobic only training program.

What most traditional trainers do not address is human movement and posture. What does this mean? Suppose you are ready to go, hire a trainer and start working out but notice that your ability to perform an exercise is not ideal and the trainer simply substitutes another one for you.
Postural distortion is something that each and every trainer should be aware of. If a client has poor static posture (rounded shoulders, or excess forward lean) this will effect their ability to perform a squat correctly and it will also affect their ability to do over head movements correctly.
Posture is one thing that is commonly over looked.

You can't simply just put anyone through a traditional resistance training program without first addressing poor posture. Not everyone has poor posture, but most people have muscle imbalances which cause the poor posture.

As your Philadelphia Personal Trainer, I am nationally certified by 3 posture specialty organizations, NASM, which stands for National Academy of Sports Medicine, Functional Movement Screen Systems and The National Posture Institute.
I am also certified by NASM as a Corrective Exercise Specialist which means I am trained to correct these imbalances or postural issues before proceeding to a traditional resistance training program.

Posture is very critical and to not address it prior to just resistance training is a mistake. It is simply building a home on a poor foundation and wondering why, later, the foundation is faulty.
The body must be aligned correctly, with both a static and dynamic posture test.

If you want to achieve the ultimately weight loss and get your body fine tuned, start the right way, with a posture analysis, corrective exercise then gradually move to more traditional training.

Philadelphia Personal Trainer Super Foods

POMEGRANATE: A Precious RUBY of a Superfood
Originally from the Middle East, primarily the Iran region and Asia, today the Pomegranate is mainly grown in India, Africa and the United States. There is evidence that Pomegranates have been in usage since the 4th millennium BC. The history is vast, from the Persians and the Greeks to the Romans and the Egyptians. Given the beauty and richness of this fruit, it has been asked, “Could this have been the forbidden apple that tempted Eve in the Garden of Eden?”

Pomegranates have been used for medicinal, religious, cosmetic and culinary purposes. It has only been a few years since we have come to know this awesome fruit as a Superfood. The Pomegranate has been called the Carthaginian apple, the Chinese apple and the Granada fruit. The Pomegranate tree can live for up to 200 years and the bigger the Pomegranate the sweeter it is.

The Pomegranate travels and stores well: it can stay firm and without spoilage for an entire month. It needs to be kept in a cool dry storage area. This is why sailors and early settlers were able to spread this bountiful fruit to parts of the world. It came to the Americas after Cortez traveled to Mexico. Missionaries first cultivated the Pomegranate tree in California and it has been found in the United States since the 1700s. The Chinese believe the Pomegranate has the symbolism for longevity, immortality and abundance.

As the fruit continues to grow in popularity, more varieties are being cultivated. The fruit is spherical with a calyx on the bottom. There are approximately 800 seeds, called arils, surrounded by the juicy red purplish pulp in a Pomegranate. The skin of the Pomegranate is reddish amber and has a leathery appearance.

Most people do not like to purchase the whole fruit due to the difficult nature of extracting the seeds. I have an easy solution to this problem. Cut the Pomegranate in half through the middle, not top to bottom. Place the Pomegranate in your palm cut side down. Now beat the back of the Pomegranate with a wooden spoon. Strike it with force and the scrumptious seeds will just fall out into your palm, through your fingers into the bowl you will place beneath your hand. This will capture all the juices and the fruit and it will take less than a minute to complete. Then wash your hands so as not to stain. This works every time and you will extract every morsel. This is much better for you than purchasing extracted seeds in a container at the market…fresher, thus more nutritious! Also more economical.

The nutritional values for the Pomegranate are many. The most significant is the antioxidant power it possesses. Pomegranates have 2-3 times the antioxidants of green tea or red wine. The polyphenols and phytochemicals loaded in this fruit have an anti-inflammatory effect which can affect the cardiovascular system. As little as ¼ cup of juice per day may improve the fight against atherosclerosis. Pomegranates contain Vitamin B6, Vitamin C and potassium.

Pomegranates can be used in salads, dressings, desserts and added as a garnish to meats. Sprinkle in yogurts, add to your shakes, or just eat them as is.

Courtesy of the IFPA.

Weight Loss Basics

Weight-loss or more accurately fat-loss is now a critical medical and health problem as much as a vanity problem. Anyone who is overweight or obese is at substantially greater risk of developing metabolic syndrome, diabetes and numerous other chronic disorders. Everyone should be aware that the lifestyle choices we make are a far greater indication of the likelihood of developing almost all chronic disorders than chronological aging.

Three or more of the following health problems could be signs of metabolic syndrome and are more than adequate reasons for seeing your doctor:

Waist size greater than 35” for women or 40” for men (31.5” or 36” for those of Asian descent).
Triglyceride levels of 150 or higher.
HDL Cholesterol of less than 50 in women and 40 in men.
Blood Pressure of 130/85 or higher (some doctors warn that BP above 120/80 consistently should be watched).
Most of the evidenced-based medicine for the treatment, care and prevention of both metabolic syndrome and weight loss are the same and some of the simplest, easiest and quickest fixes for these problems are as follows:

Don’t skip meals – Especially…Breakfast! While obesity is the leading cause of metabolic syndrome, even slightly overweight can lead to metabolic syndrome. Research suggests that breakfast helped women lose 40 pounds in 8 months.
Exercise for a minimum 30mins daily! The ACSM recommendation for 30mins daily is adequate to prevent disease, but the IOM recommendation of 60mins daily is far superior to reverse disease and lose weight. Both aerobic and weight training is effective, though the combination of both is best.
Cut Out Soda! Soda is wasted calories, 150 calories in a typical 12oz soda, 300 calories in the now popular 24oz bottles. One of these per day could mean a fat gain of nearly 1 pound/week. Even the no-calorie diet sodas still leech calcium from bones leading to osteoporosis.
Snack on Sunflower seeds or other magnesium rich foods such as spinach, brown rice, wheat germ, black-eyed peas, lima beans and kidney beans. Diets high in magnesium can cut your risk of metabolic syndrome 31% by reducing triglycerides and blood sugar problems. 200 mcg. chromium and 400 mg of folic acid decrease risk up to 35% for similar reasons.
Snack on Hummus! Hummus is made of Chickpeas that are full of cholesterol lowering fiber and has been shown to lower LDL as well as total cholesterol, Tahini: made from sesame seeds which is the richest food source of unique nutrients called phytosterols, known to reduce cholesterol, Cumin: an outstanding seasoning that delivers iron, the essential mineral necessary to transport oxygen to the cells, all cells, including heart cells (Oxygen is essential so the body can live, as well as burn fat as energy in the body. Lack of iron leads to anemia which presents as low energy levels), Garlic: a powerful anti-oxidant highly effective at preventing free radical damage leading to many chronic disorders) and Lemon Juice. Use fresh vegetables such as celery or carrot sticks or whole grain Pita bread to complete this highly nutritious snack.
According to recent research in the Journal of the American Medical Association, the key to healthy weight loss is pairing carbs with foods that prevent the release of insulin that will cause fat storage. This enables many of your clients to still eat some of their favorite foods.

Examples:
2 links of bacon or sausage combined with 2 waffles.
4oz of sliced turkey, 2 slices of bread, a sandwich-sized slice of tomato, lettuce and onion.
3oz of steak and 3 cups of mixed veggie stir-fry.
Fat formation always results from either:
Avoiding carbs completely (leading to Ketosis) and usually occurs when you skip breakfast or other meals. This causes blood sugar to dip too low or
Consuming too many simple carbs at one sitting causing the release of insulin and rapid fat storage. Binge eating sends blood sugar too high!
The goal should be to keep blood sugar within a narrow range called the Fat-Burning Mode. This is easily achieved by planning on eating smaller meals and snacks every 2-3 hours, limiting the intake of simple carbs, combining a protein source with carbs at every meal and increasing fiber in foods by consuming veggies, beans and whole grains.

An example of meal timing could look like:

7am Wake Up
8am Breakfast
10am Snack
12am Lunch
2pm Snack
4pm Snack
6pm Dinner
8pm Snack
10pm Sleep

The best news for your clients is that the snacks can be anything they like such as simple carbs: chips, cookies or cakes as long as the snacks are kept between 100-200 calories. This ensures that you will not set off an insulin response that is sufficient to trigger fat storage. You would be correct that a healthy snack is preferable from a nutrition point of view, but simple carbs work better at keeping in the Fat-Burning Mode. Psychologically, your clients are more likely to adhere to this diet plan since they will not feel “the deprivation” felt in other diets that eliminate favorite foods. Even a glass of wine is allowed as a simple carb!

Weight Loss Basics

Weight-loss or more accurately fat-loss is now a critical medical and health problem as much as a vanity problem. Anyone who is overweight or obese is at substantially greater risk of developing metabolic syndrome, diabetes and numerous other chronic disorders. Everyone should be aware that the lifestyle choices we make are a far greater indication of the likelihood of developing almost all chronic disorders than chronological aging.

Three or more of the following health problems could be signs of metabolic syndrome and are more than adequate reasons for seeing your doctor:

Waist size greater than 35” for women or 40” for men (31.5” or 36” for those of Asian descent).
Triglyceride levels of 150 or higher.
HDL Cholesterol of less than 50 in women and 40 in men.
Blood Pressure of 130/85 or higher (some doctors warn that BP above 120/80 consistently should be watched).
Most of the evidenced-based medicine for the treatment, care and prevention of both metabolic syndrome and weight loss are the same and some of the simplest, easiest and quickest fixes for these problems are as follows:

Don’t skip meals – Especially…Breakfast! While obesity is the leading cause of metabolic syndrome, even slightly overweight can lead to metabolic syndrome. Research suggests that breakfast helped women lose 40 pounds in 8 months.
Exercise for a minimum 30mins daily! The ACSM recommendation for 30mins daily is adequate to prevent disease, but the IOM recommendation of 60mins daily is far superior to reverse disease and lose weight. Both aerobic and weight training is effective, though the combination of both is best.
Cut Out Soda! Soda is wasted calories, 150 calories in a typical 12oz soda, 300 calories in the now popular 24oz bottles. One of these per day could mean a fat gain of nearly 1 pound/week. Even the no-calorie diet sodas still leech calcium from bones leading to osteoporosis.
Snack on Sunflower seeds or other magnesium rich foods such as spinach, brown rice, wheat germ, black-eyed peas, lima beans and kidney beans. Diets high in magnesium can cut your risk of metabolic syndrome 31% by reducing triglycerides and blood sugar problems. 200 mcg. chromium and 400 mg of folic acid decrease risk up to 35% for similar reasons.
Snack on Hummus! Hummus is made of Chickpeas that are full of cholesterol lowering fiber and has been shown to lower LDL as well as total cholesterol, Tahini: made from sesame seeds which is the richest food source of unique nutrients called phytosterols, known to reduce cholesterol, Cumin: an outstanding seasoning that delivers iron, the essential mineral necessary to transport oxygen to the cells, all cells, including heart cells (Oxygen is essential so the body can live, as well as burn fat as energy in the body. Lack of iron leads to anemia which presents as low energy levels), Garlic: a powerful anti-oxidant highly effective at preventing free radical damage leading to many chronic disorders) and Lemon Juice. Use fresh vegetables such as celery or carrot sticks or whole grain Pita bread to complete this highly nutritious snack.
According to recent research in the Journal of the American Medical Association, the key to healthy weight loss is pairing carbs with foods that prevent the release of insulin that will cause fat storage. This enables many of your clients to still eat some of their favorite foods.

Examples:
2 links of bacon or sausage combined with 2 waffles.
4oz of sliced turkey, 2 slices of bread, a sandwich-sized slice of tomato, lettuce and onion.
3oz of steak and 3 cups of mixed veggie stir-fry.
Fat formation always results from either:
Avoiding carbs completely (leading to Ketosis) and usually occurs when you skip breakfast or other meals. This causes blood sugar to dip too low or
Consuming too many simple carbs at one sitting causing the release of insulin and rapid fat storage. Binge eating sends blood sugar too high!
The goal should be to keep blood sugar within a narrow range called the Fat-Burning Mode. This is easily achieved by planning on eating smaller meals and snacks every 2-3 hours, limiting the intake of simple carbs, combining a protein source with carbs at every meal and increasing fiber in foods by consuming veggies, beans and whole grains.

An example of meal timing could look like:

7am Wake Up
8am Breakfast
10am Snack
12am Lunch
2pm Snack
4pm Snack
6pm Dinner
8pm Snack
10pm Sleep

The best news for your clients is that the snacks can be anything they like such as simple carbs: chips, cookies or cakes as long as the snacks are kept between 100-200 calories. This ensures that you will not set off an insulin response that is sufficient to trigger fat storage. You would be correct that a healthy snack is preferable from a nutrition point of view, but simple carbs work better at keeping in the Fat-Burning Mode. Psychologically, your clients are more likely to adhere to this diet plan since they will not feel “the deprivation” felt in other diets that eliminate favorite foods. Even a glass of wine is allowed as a simple carb!

Weight Loss Basics

Weight-loss or more accurately fat-loss is now a critical medical and health problem as much as a vanity problem. Anyone who is overweight or obese is at substantially greater risk of developing metabolic syndrome, diabetes and numerous other chronic disorders. Everyone should be aware that the lifestyle choices we make are a far greater indication of the likelihood of developing almost all chronic disorders than chronological aging.

Three or more of the following health problems could be signs of metabolic syndrome and are more than adequate reasons for seeing your doctor:

Waist size greater than 35” for women or 40” for men (31.5” or 36” for those of Asian descent).
Triglyceride levels of 150 or higher.
HDL Cholesterol of less than 50 in women and 40 in men.
Blood Pressure of 130/85 or higher (some doctors warn that BP above 120/80 consistently should be watched).
Most of the evidenced-based medicine for the treatment, care and prevention of both metabolic syndrome and weight loss are the same and some of the simplest, easiest and quickest fixes for these problems are as follows:

Don’t skip meals – Especially…Breakfast! While obesity is the leading cause of metabolic syndrome, even slightly overweight can lead to metabolic syndrome. Research suggests that breakfast helped women lose 40 pounds in 8 months.
Exercise for a minimum 30mins daily! The ACSM recommendation for 30mins daily is adequate to prevent disease, but the IOM recommendation of 60mins daily is far superior to reverse disease and lose weight. Both aerobic and weight training is effective, though the combination of both is best.
Cut Out Soda! Soda is wasted calories, 150 calories in a typical 12oz soda, 300 calories in the now popular 24oz bottles. One of these per day could mean a fat gain of nearly 1 pound/week. Even the no-calorie diet sodas still leech calcium from bones leading to osteoporosis.
Snack on Sunflower seeds or other magnesium rich foods such as spinach, brown rice, wheat germ, black-eyed peas, lima beans and kidney beans. Diets high in magnesium can cut your risk of metabolic syndrome 31% by reducing triglycerides and blood sugar problems. 200 mcg. chromium and 400 mg of folic acid decrease risk up to 35% for similar reasons.
Snack on Hummus! Hummus is made of Chickpeas that are full of cholesterol lowering fiber and has been shown to lower LDL as well as total cholesterol, Tahini: made from sesame seeds which is the richest food source of unique nutrients called phytosterols, known to reduce cholesterol, Cumin: an outstanding seasoning that delivers iron, the essential mineral necessary to transport oxygen to the cells, all cells, including heart cells (Oxygen is essential so the body can live, as well as burn fat as energy in the body. Lack of iron leads to anemia which presents as low energy levels), Garlic: a powerful anti-oxidant highly effective at preventing free radical damage leading to many chronic disorders) and Lemon Juice. Use fresh vegetables such as celery or carrot sticks or whole grain Pita bread to complete this highly nutritious snack.
According to recent research in the Journal of the American Medical Association, the key to healthy weight loss is pairing carbs with foods that prevent the release of insulin that will cause fat storage. This enables many of your clients to still eat some of their favorite foods.

Examples:
2 links of bacon or sausage combined with 2 waffles.
4oz of sliced turkey, 2 slices of bread, a sandwich-sized slice of tomato, lettuce and onion.
3oz of steak and 3 cups of mixed veggie stir-fry.
Fat formation always results from either:
Avoiding carbs completely (leading to Ketosis) and usually occurs when you skip breakfast or other meals. This causes blood sugar to dip too low or
Consuming too many simple carbs at one sitting causing the release of insulin and rapid fat storage. Binge eating sends blood sugar too high!
The goal should be to keep blood sugar within a narrow range called the Fat-Burning Mode. This is easily achieved by planning on eating smaller meals and snacks every 2-3 hours, limiting the intake of simple carbs, combining a protein source with carbs at every meal and increasing fiber in foods by consuming veggies, beans and whole grains.

An example of meal timing could look like:

7am Wake Up
8am Breakfast
10am Snack
12am Lunch
2pm Snack
4pm Snack
6pm Dinner
8pm Snack
10pm Sleep

The best news for your clients is that the snacks can be anything they like such as simple carbs: chips, cookies or cakes as long as the snacks are kept between 100-200 calories. This ensures that you will not set off an insulin response that is sufficient to trigger fat storage. You would be correct that a healthy snack is preferable from a nutrition point of view, but simple carbs work better at keeping in the Fat-Burning Mode. Psychologically, your clients are more likely to adhere to this diet plan since they will not feel “the deprivation” felt in other diets that eliminate favorite foods. Even a glass of wine is allowed as a simple carb!

For more information contact Philadelphia Personal Trainer Phil Nicolaou.

Changes for a healthier life

FitBit : Changes to Consider for a Healthier Life! No matter how far you have travelled down the wrong road….TURN BACK!!!


- - Confucius (Ancient Chinese Philosopher/Teacher)

One of the many criticisms of the "Atkins Diet" is the mistaken perception that all "carbs" are bad. In order to have a healthy diet, you must have a balanced diet. Restricting any food group can cause a deficiency in critically needed nutrients. There is considerable scientific evidence that people from cultures that consume a primarily plant based diet have significantly greater longevity and health than people in cultures that primarily consume animal based foods like meat.

I personally believe that the above analysis is an over simplification that is looking at a small part of the big picture. When you look at the bigger picture of the culture in question, two important facts jump out! The plant consuming based cultures have little or no processing in their food supply and substantially greater physical activity than animal consuming based cultures!

That being said, there can be no doubt that if Americans consumed far more fruits, vegetables, whole grains and legumes, avoided simple carbohydrate like white, processed breads and pasta, avoided processed meats and other foods and dramatically increased their daily physical activity we would create a far healthier population.

The IFPA recommendations are that 20% of caloric intake come from protein, 65% of caloric intake come from carbohydrate (no more than 10% from simple carbohydrates), and 15% of caloric intake come from fats (no more than 5% from saturated fat and zero consumption of highly carcinogenic trans fat) remains in place. These recommendations are considered "balanced" by most subject matter experts in the field of Sports Nutrition.

The IFPA Faculty and Board recently discussed potential changes to these recommendations in light of the recent scientific evidence that saturated fat intake had no greater risk to health than unsaturated fats. While the evidence shows that saturated fats are no longer to be considered "unhealthy", the evidence does not show any health benefit to increasing consumption. The IFPA recommendations will stay in effect until additional evidence on the efficacy of saturated fat becomes known.

The IFPA Faculty and Board also considered changes to the percentages of each macro nutrient and again decided to keep them unchanged. The primary reasoning is that the 65% carbohydrate recommendation has been found in numerous studies to be responsible for:

Increased longevity
Reduced heart disease (CVD, CAD, CPD, etc)
Reduced cancer rates
Reduced Metabolic Syndrome and Type II Diabetes rates
Relief from Rheumatoid Arthritis
Reduced inflammation/acidity
Reduced Parkinson’s Disease rates
Reduced Alzheimer’s Disease rates
Reduced total Cholesterol and LDL Cholesterol
Reduced obesity rates
Remember: Carbohydrates are classified as two major types:
Simple Carbohydrates are sugars, white bread, white pasta, cakes, candies, pies etc
Complex Carbohydrates are fruits, vegetables, whole grains and legumes
Complex Carbohydrates are high in fiber. When Americans, who typically consume 11.2 grams of fiber/day, increased their fiber intake to 25-35 grams/day, they lost one pound of fat/month without any change to caloric intake or physical activity.

Consider adding nuts to your diet as a healthy snack alternative:
In 2 large trials, eating nuts 5 times/week lowered diabetes risk by 27% and eating nuts every day lowered the risk of heart disease by 32%
Caution: eat nuts in moderation since a one ounce serving of nuts = 160 calories or more
Hydration: Consumes a minimum of 64ozs of water/day. Consider adding teas, such as green tea to your diet for the anti-oxidant benefits.

Sleep: Aim for 7-8 hours of uninterrupted sleep each night in a dark, comfortable bedroom.

Stress Management: Consider the benefits of prayer, meditation, Yoga and Tai Chi

Social: Build a strong social network with friends and family. Many longevity studies indicate that strong social bonds add years to your life.

Pets: Longevity studies show that dog-owners and other pet owners live longer than non-pet owners.

By Philadelphia Personal Trainer Phil Nicolaou.

Philadelphia Personal Trainer Advocates Blueberrires!

FitBit : Super food - Blueberries
Phil Nicolaou Philadelphia Personal Trainer feels blueberries are a great, healthy and full of antioxidant snack!
Blueberries are native to the United States. Native Americans were the first to discover these blue pearls. They were found in bogs and in the forest. Settlers from the New World, Pilgrims, found this bounty of goodness, but were unable to farm and grow blueberries until the Wampanoag Indians taught them how to master agriculture of plenty in the New World. The Pilgrims were shown the many uses of the era. Blueberry Juice was used for coughs and tea from the leaves was thought to be good for the blood. The juice was also used as a dye for clothes and baskets. Berries were dried, crushed into powder and rubbed into meat for added flavor and also used with beef in making beef jerky. The Native Americans also put blueberries in soups and stews.

Today- blueberries are a staple in our grocery stores. You can either find them fresh or frozen. More than 38 states farm blueberries commercially. North America accounts for 90% of the world market of blueberry production. Many countries around the world the globe have realized the value of blueberries nutritionally and economically. At this time Japan is gaining momentum in this enterprise as they are consuming more than 500 metric tons yearly. Humans are not only lovers of blueberries, deer, ducks, birds, bears, consuming these as often as they can. Due to the popularity and notoriety of blueberries, July is National Blueberry Month. This was decided by US Security of Agriculture Ann M. Veneman in July 2003.

Blueberries should be firm with a blue purple color. It is recommended you shake the blueberry container to see if the berries move freely or not. If berries are soft and damaged they will not move easily in the container. Ripe berries should be stored in a covered container where they will stay fresh for a week. The nutrition value of blueberries is immense. The USDA Human Nutrition Research Center on Aging at Tufts University measured the antioxidant values of fresh fruits and vegetables scoring each of them for its “oxygen radical absorbance capacity” or ORAC - The higher the number, the greater its ability to neutralize free radicals. The ORAC score is based on a serving size of 3.5 ounces. See below the top 10.

Blueberries 2400 Kale 177
Strawberries 1540 Spinach 1260
Raspberries 1220 Brussels Sprouts 980
Plums 949 Broccoli Florets 890
Oranges 750 Beets 840
Red Grapes 739 Red Bell Peppers 710
Cherries 670 Yellow Corn 400

Blueberries are a rich source of: Polyphenals, Salicylic Acid, Carotenoids, Fiber, Folate, Vitamin C, Vitamin E, Potassium, Manganese, Iron, Riboflavin, Niacin, Phytoestrogens.

Of all the Superfoods , blueberries are considered as one the top 3, Salmon, Spinach, Blueberries. Researchers know that increased blood levels of antioxidants have shown favorability in reducing the risk of breast cancers. This was done by eating the whole fruit, not from extracts or supplements. The carotenoids found in blueberries will help regulate the immune system, increase UV protection of your skin exposure, inhibits abnormal cell growth, helps to decrease the incidence of age related macular degeneration. On a most recent update on the benefits of eating blueberries is the discovery that blueberries can help protect the brain against oxidative stress, which may lessen the effects of Alzheimer’s disease and dementia.

Blueberries seem to slow even reverse many degenerative diseases associated with the aging brain. And with the ever growing aging population by the year 2050 30% of Americans will be over 65. The continued research being done to find ways to slow diseases, prevent diseases and cure diseases with our Superfoods will ensure in generations to come a healthier and better quality of life.

By Philaaelphia Personal Trainer Phil Nicolaou

Philadelphia Personal Trainer Supplement suggestions

Supplementation and your Meal Plan - There are billions of dollars spent each year on meal and dietary supplements, from vitamins to protein bars and even those magic weight loss pills sold over the counter. The most important thing you need to understand, how is what you are taking really benefiting or supporting your overall fitness or health goals. Make sure you READ the labels and look for clean products that still support a healthy meal plan. Multivitamins are an excellent choice to fill in your nutrient holes from your eating plan and sometimes protein powders as well as protein supplements can help support, a busy lifestyle.

Keep in mind though that supplements are just that, supplements. They are not intended to replace whole food nutrition.
Multi-vitamin nutrients are great but are best whem extracted from whole food.

Boost metabolism with tips from Philadelphia Personal Trainer

Flavor for Fitness - Eating food that has no flavor makes it very easy to fall off your healthy meal plan. Food doesn't have to be fattening and bad for you to taste good, so Spice it up. Here are some great flavoring alternatives that don't add bad calories to your healthy meal plan when used with moderation.
a. Mustard
b. Salsa
c. Flavored Vinegars - Balsamic, Raspberry, Red wine, etc
d. Teriyaki or Low Sodium Soy Sauce
e. Any type of your favorite hot sauce
f. Herbs - Basil, Dill, Tarragon, Rosemary, etc.
g. Spices - Cinnamon, Cloves, Curry Powder, etc.
h. Citrus Juices - Lemon, Lime and Orange both juice and Zest
i. Low and No Salt Seasonings - Like Mrs. Dash, etc.

Get some spicy ideas from Philadelphia Personal Trainer, Phil Nicolaou. Also a Certified Fitness Chef

Philadelphia Personal Trainer's way to eat smart

1) First Thirst. Water is cheap, readily available and will boost your health, your absorption of nutrients and give you great skin! What’s not to like about that? Before you order a soda, grab the juice or iced tea, drink your water. Water first, then the other stuff. If you really wanna save some cash, skip the other stuff entirely.

2) Big on Breakfast. Eating breakfast gets your metabolism started, your appetite handled and consequently, helps you to stabilize, maybe even lose weight!

3) Eat in Season. Fresh fruits and veggies can be expensive, but if you buy in season (take advantage of locally grown stuff), you’re going to get superior quality and less cash outlay! If you do a garden, you’ll eat even better for WAY less!

4) Watch the Iceberg. There are FAR better lettuces out there. Iceberg is nearly nutritionally void. Just let the color GREEN be your guide; the greener, the better!
5) Get Some blueberries. Blueberries (fresh or frozen) have more antioxidants and phytonutrients than any other vegetable or fruit on the planet! I like them in my steel cut oats in the morning.
6) Home Plate. Large salad plates work better for portion control than conventional dinner plates. Your plate should have a deck of cards-sized protein source and a fist-sized amount of complex carbs. The rest, pile high with veggies.

7) Brown Outs. Skip the white rice, white flour and sugar. Instead, go with whole-wheat flour, brown rice and use evaporated cane juice (also called Sucanat) instead of regular sugar. And go SPARINGLY on all of them!

8) Go Fish. Eat wild fish instead of farm-raised fish to enjoy the benefits of omega-3 fatty acids not found in farm-raised. You can find it on sale and flash frozen to save money. Wild salmon is an especially nutritious choice!

9) Better Butter. Use half olive oil and butter whipped together. Spreads easier, better for you and less saturated fat than regular butter.

10) Shake the Salt. When cooking, use salt toward the end of cooking and only to add taste. Taste your food BEFORE you salt it and if you wanna go hardcore, remove the shaker entirely from the table. And do yourself a favor, use sea salt. Much gentler and better tasting; you’ll use less!

Get a comprehensive nutrition program by Philadelphia Certified fitness nutrition coach, Phil Nicolaou.

Train for flexibility with Philadelphia Personal Trainer

Flexibility is one of the most overlooked Components of Fitness among both the athletic and non-athletic populations. For the non-athletic, lack of flexibility and a functional range of motion (ROM) around a joint can cause pain and discomfort. Low back pain syndrome is usually caused by lack of flexibility, poor strength and poor anaerobic endurance in the back and surrounding muscles groups (i.e. hip flexors).

The athletic population does not spend that appropriate amount of time on their flexibility preferring to spend their time on the more “Showy” Components of Fitness. This decision leads to numerous athletic injuries. Athletes require full functional range of motion and a “reserve” range of motion, particularly when their sport may require a “Ballistic Contraction.” This is obvious in sports like gymnastics, wrestling, martial arts, track and field, etc., but may not be as obvious in a sport like golf. Without sufficient functional ROM (FROM), the golfer will not perform optimal strokes at best and at worst, risks debilitating injury.

Flexibility Training Tips:

Always warm-up before stretching. Muscles can increase their functional range of motion by 30% when warm.
Perform each stretch to the point of tight and hold for 30 seconds. When the muscle begins to “loosen-up” and increase its functional range of motion, you can take it into a deeper stretch for an additional 30 seconds (60 seconds total).
Never go to the point of pain! When you perform a painful stretch the muscles will react be DECREASING your functional range of motion to avoid potential tearing injuries.
Increase the functional range of motion symmetrically. Improve flexibility in all muscle groups equally, especially agonist-antagonist muscle groups.
Flexibility exercise increase functional range of motion, but after 4 hours, muscles begin to lose their increased FROM.
It is recommended that you perform flexibility exercises everyday to improve functional range of motion and relieve stress.
Breathe regularly during stretching.
Functional range of motion decreases with age and physical inactivity (though growing evidence suggests that physical inactivity, specifically failure to train flexibility, is the primary reason for loss of flexibility with age).
Perform 1-3 repetitions of 1-3 sets utilizing the IFPA Gradual Progressive Overload (GPO) Principle.
Static Stretches can be performed anytime on your own using your body weight. Proprioceptive Neuromuscular Facilitation (PNF) techniques can be performed with a competent partner or IFPA Certified Personal Trainer. Ballistic stretching should only be performed if required for your specific sport or activity (i.e. ballet).
Always use proper form as detailed in the IFPA Book on Personal Training. Correct form is safer and more effective than incorrect form or “cheating” to increase reach.
Since Flexibility Training is a very low intensity exercise regimen, it is possible to train everyday, 3 times per day with no ill effect.
DO NOT STRETCH an affected area if:
You had a recent bone break or fracture
You had a recent sprain or strain
You had a sharp, acute pain with a joint movement or muscle elongation

Contact Philadelphia Personal Trainer Philadelphia to train for specific flexibility. 

The Benefits of Tea

There are over 3000 varieties of tea from around the world. It was discovered by accident around 2700 B.C., when the Chinese Emperor Shen Nung was resting beneath a shade tree as his servant was boiling some drinking water and the leaves from a wild tea tree fell into the pot. The Emperor sipped what he thought was water and to his delight the beverage tea came to be. All true tea derives from a single plant, the Evergreen Camellia Sinensis. Note * Herbal teas are not really “tea” at all, but rather beverages brewed from roots, herbs and other sources.

Three types of tea derive from the Camellia Sinensis: Green, Black and Oolong. The difference between the three teas, come from the way the tea leaves are processed. Green tea is lightly processed and has received the most attention for heart benefits. Black tea is made from leaves left to ferment following the harvest of tea leaves. This process darkens the leaves and allows the flavor to be strong. Oolong tea is partially fermented, milder than black and stronger than green.

Tea contains phytonutrient polyphenols or “flavonoids”, one of 4000 chemical compounds found in tea. These flavonoids are the same type found in red wine and berries. There are 266 milligrams of flavonoids in one cup of brewed black tea and around 315 milligrams of flavonoids in green tea. However, the most potent substance you will find in tea is EGCG, a flavonoid group called Catechins. It has been documented in several laboratory tests that EGCG (Epigallocatechin Gallate) found in green tea is twenty times more potent an antioxidant than vitamin C.

The benefits of drinking tea are many: cancer prevention, lower risk of dementia, heart health, dental health, kidney health, bone health and may assist in weight loss due to energy boost from caffeine. Consuming one cup of tea provides some benefit for health, but for the maximum benefit you may need to consume up to 4 cups per day.

To get the maximum benefit, here are some tips for you on brewing!

Instant tea will not give you the antioxidant benefit you are looking for due to the processing.
Tea should be brewed for at least 3 minutes.
You will get the same benefit from tea bags as you would from loose leaves.
To get a bigger boost of almost double the polyphenol, squeeze your tea bag!
Does not matter if you drink it hot or cold, but do not drink excessively hot.
Drink fresh brewed tea as flavonoids will degrade over time.
Use green tea in marinades and sauces.
For an added dose of polyphenol add a wedge of lemon or lime.
Whether you prefer Green tea (favored in Japan), Black tea (favored in Europe) or Oolong tea (favored in China) they are great health benefits to be had from all.

To find out more, contact Philadelphia Certified Personal Trainer, Phil Nicolaou.

Philadelphia Personal Trainer Healthy Holiday Tips

These several tips can shave hundreds of calories from your Holiday meal.

Avoid skipping breakfast or lunch on Thanksgiving
Use fat-free chicken broth to baste the turkey
Use sugar substitutes in place of actual sugar
Reduce oil and butter, even if only by 20% or 30%
Although Thanksgiving Day is generally for being with family and friends, try to take at least 30 minutes for a brisk walk or in-home workout
Consider plain yogurt or fat-free sour cream in potatoes or casseroles
Drink more water throughout the day so that you will feel satisfied sooner
Drinking alcohol? Consider wine as opposed to beer or other forms of alcohol, and aim to limit alcohol intake to no more than two drinks.

For more information on shortcuts in dieting that work, contact Philadelphia Personal Trainer and Nutritionist, Phil Nicolaou.

Watch those liquid calories!

Watch those liquid calories that add up - One great alternative to soda is a fresh brewed glass of decaf Green tea. Brew green tea with cloves and cinnamon stick and sweeten it lightly with Splenda and a fresh wedge of lemon or lime juice. It's a great health drink with NO Calories and high in antioxidants. So drink to your health and Lose Weight. Remember that liquid calories can really add up in your daily intake. So drink wisely.

Get more comprehensive nutrition information from Philadelphia Certified Personal Trainer, Phil Nicolaou.

Pre and Post Natal Fitness

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,

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.

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.

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!

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%.

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 !