Viewing entries tagged
Health

Behaviours and Stress Eating

Behaviours and Stress Eating

If we look at client lifestyles, which I consider to be a major component of weight management, we can identify behaviours that may help assist in advising clients on changes in their eating. Certain behaviours can be defined as eating disorders and others identified as maladaptive...

Mindful or Mindless.... How much thought do you put into your Nutrition?

Mindful or Mindless.... How much thought do you put into your Nutrition?

I came across the concept of Mindful v. Mindless about three years ago. The concept was related to exercise. I'm afraid to admit a lot of the exercise I was prescribing at that time was verging towards mindless. In fact, even I was exercising like that to some extent. When I sat and thought about this, my mind turned to nutrition...

A Client's Journey Part 2: "Getting Going"

A Client's Journey Part 2: "Getting Going"

This is going to be a monthly feature probably. We are still following one particular client, this journey started many moons ago and still brings something new to the table each time we visit it. Imagine how you could be inspired by reading the words of someone who actually went on a real weight loss journey, after all the words are the words of a real life person like you or me...

Don't Eat Till You are Full : 80% is Full Enough

Don't Eat Till You are Full : 80% is Full Enough

Recently we were discussing the speed of eating and highlighting how few people take the time to eat slowly and find enjoyment in their nutrition...the premise was simple eating fast encourages over eating which in turn assists weight gain. This is a sort of part 3 to our 2 previous discussions related to this area...

My Journey ( so far) in 2013...

Its only late  April and I already feel that I have accomplished a lot and I am pleased about that... I am going to share with you some stuff that I am proud of... The Alcohol Factor

In previous blogs I mentioned that I abstain from alcohol from the 1st of Jan for as long as possible..I have done this without blemish for 30 years ( the longest was until the 27th April some 2 years ago) this year I hit Friday 22 March...its like the only New Years resolution that I have " started" i.e. I only have one habit to work on....It takes some resolve to achieve and one way of spurring me on is to tell my clients, this means that they check in on me and push me along. Anyway I don't really do it for direct health reasons but more I guess as a willpower test...if you knew how much I liked the occasional beer you would be proud. During this time my weight didn't change if you were wondering despite keeping up a pretty regular regime of spin biking and weights and a bit of running, more about the latter later.Just as an observation about 3 -4 hours exercise per week.

Running Factor

The running started mid to late February in preparation for a 10k in early May, its become a bit of an annual thing and as my body doesn't like to run that much I have to train early and smart. This year I decided to go out earlier despite the cold weather..and I found that I was comfortable running around 20 mins straight off and felt ok, usually the first run is a killer to my body but I seemed stronger from the off.I soon began to build up my times and within 6 weeks had hit 10 k, for a non runner this was a good feeling, maybe I even started to enjoy it but don't tell my clients as I like to have something to moan about from time to time..

Interestingly when the running started even though I felt my calorie consumption was increasing the weight started dropping off..in a month between 4 and 6 pounds stayed off after an xmas period weight gain. I also noticed how less stressed I became and little things stopped annoying me.

Trainer Gets a Trainer

Yes actually I went and got myself a trainer... Having been a trainer for around ten years this was a MASSIVE step for me...this was also around Xmas time. Why did I do this? This had been on my mind for a long time, as a trainer its easy to stop taking care of yourself as you spend so much time taking care of others...your days are often long and tiring... you can get fatigued quite quickly and it becomes easy tho skip workouts. There is always " tomorrow" , however as I am always telling my clients " tomorrow never comes the the fitness industry, so it was time to bite the bullet. It was becoming hard to stay true to my values and principals I also felt I needed a bit of " looking after"....someone to feedback to, someone to bounce ideas off of...someone indeed to monitor and put value on my achievements...The benefits it seemed spurred me on , someone else was worrying about my weight ( I am not heavy by the way just fancied losing a few pounds and set myself a target....and NO, I am not telling you, but so far so good)... I was actually being held accountable. Very strange and at times frustrating..however it... made me look at how I relate to clients a bit.. dare I say differently..

So we stuck to 2 x a week which was/ isn't always easy , but its been working. In one discussion we actually decided that the all round consistency was the key...if you wondering I got my first " goal" number and have managed to maintain that figure for over a month...it was also interesting, and maybe a bit personal.. discussing " my nutrition" with someone else. It appeared that my calorie balance dipped but not straight away.. in other words it took me a month of increased cardio to start seeing real change. In addition I started to see real strength gains in the gym.

Did a 10 k but not the planned one!!

So all good on the training, running fine with a few niggling issues ...and then I realized I might be away for the planned race date..(15th May) , I had made a promise to a client to run with them in this race...Dilema. The running was going fine and I had hit the distance twice already in training, so 3 weeks ahead of schedule we entered another 10k on exactly the same course...It was bloody freezing as we headed out yesterday morning. Normally I get nervous before something like this but not this time...the race went fine, a nice fast downhill course...and a strong finish, slightly slower than last year but with 3 weeks less running I was happy, and was within my predicted time! . Happy Days!!! The only soreness was light and in the thighs, I was however exhausted but proud.

SUMMARY

So far so good , 3 more weeks to the target race which is actually on the same course so thats going to be interesting ...we have stayed relatievly injury free, stayed within my weight boundaries..kept the cardio and resistance training going, only problem on the horizon is an upcoming vacation so we are going to have to plan to get round the issues that that presents.  Updates coming soon.

Change One Habit? Eat More Vegatables...

You hear this all the time, so sorry , but its important.. EAT MORE VEGETABLES.. I feel that especially over the last 30 years people are on average eating less vegetables and increased amounts of everything else.....

How has this happened? Enviroment? Lifestyle ? Change in tastes? Availability? Lack of education? Poor or lack of availability in restaurants? All of the above? I don't think I have the answer on this at all, its hard to think why people wouldn't do something so obviously good for them. I have heard some amazing excuses over my trainer career... everything from texture, taste , availability to " can't be bothered"...it is complex though as not many people can tell you they don't get the benefits. In simple terms people who are " healthy" eat more vegetables.From a trainers point of view I have seen first hand the results of people making changes in the intake of vegetables!!!

WHY VEGGIES?

Simply put veggies are a nutritional powerhouse.They contain essential vitamins ,minerals ,phytochemicals and antioxidants..( think kale, spinach, brussel sprouts, red peppers etc) and can help reduce health risks such as cardiovascular disease, colon , prostrate, cervical,thyroid and breast cancer...can help reduce blood pressure,cholesterol levels, type 2 diabetes, stoke and osteoporosis... quite the list ...

Whats also good about eating more veggies is that they fill you up quickly and leave less room for something less nutritious! Making you feel " fuller" means you are probably going to eat less, feel better, have more energy...at the same time increasing vegetables has an even bigger benefit as they are low in calories.So we can feel fuller, leave less room for other less nutrient dense foods, we can eat more overall , feel better....it seems like a win win situation all round.

Many people don't eat enough ( don't forget you can also drink your vegetables from a powered source....maybe something like Greens Plus or you can smuggle them in to soothes or into recipies ) so to increase to the recommended daily amount ( often touted as 5 servings a day) you can start adding them into the days nutrition. Yes you can even have vegetables for breakfast....indeed I put spinach in a shake frequently and chew on some carrots too...yes.... just for breakfast...and then it becomes easier to hit my target as I am already ahead of the game..

TOP TEN ( or more)

I can find many different top 10s but one chart that I think had a great take on the " healthiest " used scores based on car0tenoids, vitamin c, Folacin, Potassium , Calcium, Iron and Fibre...based on that here is my " best"....

1.Collard Greens.2.Spinach.3.Kale.4. Sweet Potato.5.Swiss Chard.6.Raw Red Pepper .7. Pumpkin 8. Carrots 9. Broccoli .10.Okra 11.Cos or Romaine Lettuce. 12.Brussel Sprouts.13.Green Pepper raw.14. Asapargus....

These are all relatively easy to find nowadays...go forage or better still grow your own...

 

Has the Fitness Industry had enough of deal sites?

Two years ago the deal site craze hit the fitness business and like many others we went along for the ride. There are many horror stories out there and I am sure there are equal success ` s too. When we first opened up we ran a very successful promotion for our  personal training, we had a a huge response, but in essence we were giving a fantastic deal, not only did we sell a lot but our website traffic went up tenfold for about a week. So we got business and a lot of advertising. So how did it pan out? DEAL TIME

In a way the  sales "success " is related to how much you want to " lose " per client initially and how much you think you can then flip into full paying customers is how you return on your investment. However you don't always attract by discounting what is right for your business long term.... I think some people would be shocked to hear we had clients asking " why can't I come at 6 pm?" and not understanding that someone was already in that particular slot and wasn't going to be moved just for them. Some people saw the deal  as a quick health fix on the cheap.. trust me this doesn't happen, devaluing  your health is always a strange way to look at life,they  could not understand that we were part of a lifestyle change process, or it didn't appear so.I don't think some people " got it" , failing to turn up on time or at all, not seeing anything other than " cheap" , pressuring for times that were not available , wanting workout plans  ... almost looking at our business as " cheap", maybe you get what you ask for?

Other people however just wanted to check us out, find their place and are still with us now( 18 months later), a remarkable conversion rate meant we kept and retained  a high % of our new found guests.So our first deal venture went well , produced long term clients and got us a lot of publicity.We were probably too generous and at the time deals were selling in abundance..I guess we would call it a success...One thing we were determined to do was to treat our deal clients the same as any other full paying client. I had read many stories about second rate service, failing to deliver on the deal promise, we didn't want to do that, it didn't seem right.

DEAL PART TWO

Roll on one year and we did the whole thing again , different deal company , this time we only offered bootcamps, it appeared that the appetite for a deal was undiminished and we sold hundreds of coupons, the phone rang for what felt like a week...most of the questions were .. well,, what can I say... less than smart. We were giving 20 classes for $49 dollars ( we get 50% of that) .. less than a dollar a class to the business....or $2.50 per class for the client .. for a fully equipped bootcamp you couldn't beat it, deal on.

We had to add extra classes and as such staff to help appease everyone... it just ended up being a headache. Never would you have thought so many issues could have surrounded such simple piece of business.....you would have thought that we were stealing from these people ( ordinary price was advertised at $189)...the amount of abuse we had to endure... people became oblivious to the goal , which we thought was to get healthier , and kinda made it feel like ..well... just about the deal and not much else... I could go on but I was almost ashamed to be part of the whole thing so the less said the better.Just as an example " Deal Expires 10th August" in our advert, people still calling us to " start " on the day before and get irritated that we tell them that it expires tomorrow, like its our fault, phew.However we got through and everyone was catered for.

As the deal came to the end we emailed all (250) the new clients to see who wanted to continue, offering them yet another deal ( basically half  our full advertised price... this gave people bootcamps by the hour for around $8 bucks, by far the cheapest in the city) . Amazingly only one person took us up on the promotion, it was still a great deal, but it came from us ( and not a deal site) and it didn't have the same impact on the psyche of the buyer. We had managed to capture only one customer from 250. The only thing that changed is the price...sadly the value placed by the customer  on  health was lower than $8 an hour, we were absolutely gobsmacked.

I wondered what these people were doing now? Moved on to the next deal? This was a year ago and its interesting to see ( I don't look often) how many fewer fitness deals are now being offered.

In summary we weren't unhappy with our returns , our first training deal was amazing and paid big returns, our second summed up our general feelings on " deals"  that the audience you are trying to attract long term may not be attracted by short term economic means.

Our bootcamps are full and thriving right now....

Another Day in the Life of a Personal Trainer....

Occasionally we are going to do a snap shot of a day in the life, today is the second in a series , its hard hitting and nothing in here is untrue or spiced up to sensationalize . Read on. Its Friday , for most the last day of the week, for me its day 5 of 7 this week....trainers can get worn out too!! The day starts early, 5.30 am , I eat before I leave, this never changes even if I am running late, its cold as I hop on the bike, probably about minus 5 degrees but its only a short trek to the studio. First up its bootcamp ( BC for short) now it our third year and still full up 3 x a week. It takes a lot of effort to attend at that time of the day and we are still rolling with a full house, today is a station circuit , 50 seconds per station, 10 second rest, 3 sets per station , ( we do a working set, an isometric set and a working set back to back depending on the exercise) we work hard , we still have a laugh . Three bootcamp members (later) today are starting a journey to become personal trainers , which is awesome , I am going to be more than happy to help them grow and develop as they work towards their goals. I am proud of them...

One hour later we are done and off people go to work ,get the kids ready for school,and the next client comes in. We will call the client DP We have been working together for over 4 years and have a fantastic relationship, always smiling and sharing a similar sense of humour  aids to the session flying by. DP missed the first session this week so we pull back a little on the resistance levels paying close attention to a couple of injuries , we always do something new, I like to challenge each client mentally and physically. The client is having with breaking or changing some food habits and we agree to have a sit down hour in the coming week to go over some issues and hopefully we can find some agreed solutions.

Next up come a couple who are relatively new to Inspira. Last week the gentleman came on his own and felt the after affects of solo attention for a few days. From a training perspective its not nice to get feedback that points to me overloading the client and we agree to lighten up today. I regularly check in during the session to see if we are aggrivating any part of his body that was bothering him last week.We regularly rest as required. The session goes real fast and we swap  coaching ideas ( he is a lifestyle coach...always full of pearls of wisdom that I rebound back on to my clients)...we always do an educational component to each session , usually about movement patterns, what does what and why  in the body. I encourage them to get at least one session done before we meet next..

Back on the bike for a 20 min cycle south, its still colder than I would like, I guess its good for the complexion...and it burns a crap load of calories.I have pre written the next clients programme but H has just come back from an injury so we have to see how it goes, for example one row motion hurts the elbow, a quick switch doesn't help so we search for an alternative exercise. Ok thats better and the client can continue without pain... H is another long term client who always makes time to ask how I am and we swap a few stories health related along the way. Its all good at the end, I must remember to follow up on that elbow situation in a few days.

Moving again to another long term client, I arrive and SC seems bit down and quiet , it takes me at least ten minutes to ask and I find that she has been diagnosed with arthritis in her big toe,( she has been in a lot of pain probably from running and has other foot issues) this is a big problem as she is running a 30 k at the weekend and worse is leading a team of Running Room entrants ( and doesn't want to let them down at the last minute) . In short we are going to have to modify many exercises ( those that use the big toe to push off , bend , generally use...did not realize that even eccentric part of the squat was also a problem) ..so we have to think quickly, do some mental reassurance and show some quick " foot box" exercises for the ankle to try and take the pressure away from the painful area...( I found out 2 days later that the race was run and the soreness in the toe probably changed the gait pattern and caused some grumbles in the hip musculature..but hey we got there...)  We did discuss the possibility of not running especially as the " pain" and other potentially related injuries seem to be increasing with time and usage.

A quick 20 minute cycle back uphill and into the wind ( cold, cold, cold..) to the last client of the day,,,we have been training frequently just recently , working at increasing strength and at the same time introducing new and different exercises. We have been training over a year and progressing nicely . K was a complete gym and weights virgin a year ago , now she can do many many things that make me proud...her skill set has gone through the roof and she is probably only one of a very select few who has never sworn at me during a session. Soon..maybe soon.

Its bloody cold but I go home, exhausted, change clothing and pop out for crushing 30 min run in the cold, hard but enjoyable, have to keep in shape, have a 10 k coming in May so have to start training earlier if I want to beat last years time....,I am tired ,its early to sleep tonight.

Heard a great quote the other day...

I was watching one of those reality TV shows the other day and the presenter was discussing  changing some stuff around in a struggling bar.The owner of the establishment had invited the TV cameras in for what could be described as " bar makeover" and the presenter was giving out advice... no one it appears like change or indeed being told what they are doing wrong... However on receiving what appeared to be pretty sound advice the owner was putting up all sorts of reasons why he couldn't/wouldnt/ didn't want to make changes to help his business. He was showing all the characteristics of resistance you might expect...these have been identified in a behaviour coding system (Chamberlin, Patterson, Reid,Kavanagh and Forgatch ) He started by arguing and contesting the expertise and the integrity  of the presenter, he continued by interrupting, negating ( unwilling to accept blame, recognize problems, cooperate, take advice..makes excuses, minimizing the issue...unwillingness to change.. etc) 

Eventually the presenter had had enough and came out with the immortal line directed at the bar owner " if you were sitting in a sea of credibility then I might listen to you " ( or words to that effect.

That set me thinking  do people resist advice from a car mechanic and keep driving a broken car, do you ignore financial advice form a qualified advisor or indeed in an about turn has any one ever heard a trainer/nutritionist/ yoga instructor telling the person behind the counter in the bank how to do their job...

 

 

 

Compliance...why can't people just do it?

This is one of my favourite topics. I talk over the " compliance " issue more than any other subject and with a massive wide variety of people. For me its one of the hardest factors to "make sense" of, because really in black and white terms failure to do something that has been suggested to you as health beneficial is only going to cause your problems later down the line. Its sad in a way and frustrating for both client and trainer and I still have trouble understanding the root of this issue. I heard a recent story about a recovering heart attack patient who was not taking his prescribed medication because he didn't like pills,  compliance here was a potential  life and death issue  .I  guess people are so complex there is no one particular reason why this situation existed. Maybe he just didn't see the benefit, to most it appears black and white, take the pill, live, don't take the pill , potentially die.

However, there is growing consensus among researchers that the behavior of the health care provider has a significant influence on patient adherence. Specifically, the health care professional’s ability to communicate and explain information while expressing warmth and concern for the patient appears to be associated with increasing patient adherence. Which from a personal training perspective makes the job just that little bit harder. Some people just don't see the benefit of " extra " anything  or indeed " less " of something , getting them to even go to bed 30 mins earlier is like asking them to amputate an arm...we have become so stuck in out habits that all change however small is resisted. However small amounts of change can bring big returns.

 

WE TALK ABOUT IT A LOT

But on a more individual level I have clients that ask me for " 5 Minute " programmes of exercises they can do daily, how often do they follow through and do it, sadly almost never. I discuss these issues with a Lifestyle Coach and to sum up our joint  thoughts would translate to something like this..instead of me (trainer ) telling you WHAT to do, but that both the trainer and the client should work together to come up with a compliancey solution. Instead of being told what to do we need to find or create new thought patterns,or habits, in affect we have 2 people working on one problem, not one telling the other what to do !

We discuss sleep and mainly the lack  there of. I can find any client 100 articles promoting the benefits of sleep, I can send these articles to my clients..I can find no research ( haven't really looked ) promoting a lack of sleep and its benefits. However, people may still not see the value in sleep and you then may have to look for the reasons... " why" .. ." Why do you not value sleep"? Its the a matter of understanding the clients sleep beliefs and the disregard for it may come from elsewhere in that persons life and history.

It appears that what people value most they do most, when it becomes the most important thing to that person they may end up complying. From a  trainers standpoint we want everyone to comply with what we suggest and if that persons belief system is different to ours  then we have difficulty in understanding why people do what they do. Perhaps the best way forward is to simply say " what can I do today thats going to help me towards my goals?" Do something, small , simple and achievable...

One thought that goes through my head is we just don't love ourselves enough , then I found this quote which sums it all up

"You can search throughout the entire universe for someone who is more deserving of our love and affection than you are yourself, and that person is not to be found anywhere. You, yourself, as much as anybody in the entire universe, deserve your love and affection." – Buddha

SOME INFO FROM THE UK.

I found the following information on Wikipedia to give you some idea of the problem health care faces in the UK
  • up to 90% of diabetes patients do not take their medication well enough to benefit from that medication
  • 33-50% of some cancer patients take less of their anti-cancer medicine than required.
  • only 75% of coronary heart disease (CHD) patients take sufficient medicine for it to be effective.
  • Up to 75% of hypertensive patients do not adhere to their medicine.
  • 41-59% of mentally ill patients take their medication infrequently or not at all.
  • 33% of patients with schizophrenia don’t take their medicine at all, and 33% are poorly adherent.
  • Less than 27% depressed patients adhere to their medication

In the UK, the societal impact of such high levels of non-compliance is significant:

  • 110,000 people per year die prematurely from coronary heart disease that is largely preventable. Death rates are three times higher in manual workers than among managers.
  • If CHD patients adhered to their medication, each year 40,000 – 50,000 fewer people would have a stroke and 25,000 would not have a heart attack.
  • 25% of cancer patients have to cut back on food shopping to cover the extra costs of cancer.
  • 70% of patients with advanced cancer suffer with pain, very often in conjunction with other symptoms such as nausea, vomiting, loss of appetite, anxiety, depression, sleeplessness, and confusion, amongst other symptoms.
  • 1,400 people die from asthma attacks each year, 90% of which are avoidable

The most common causes for lack of adherence appear  to be aging, lack of education, lack of information about the benefits ( of taking the prescribed medicine) and on, I also read that between 20 and 30 % of prescriptions in the US go unfilled.

So if the Fitness Industry is a mess what should we do?

What do I see in the future of the fitness industry? I recently devoted a blog to my thoughts on why its such a mess and out of control, it is after all a relatively new industry ,commercial gyms probably only came into being in the 1970`s, Personal Training, as we know it sometime in the late 80s... My point in short was that it has become a sort of cash cow preying on fear and emotion...( for example big box gyms like to exploit this ...my most recent work experience within such an environment had me hawking my services around at about a minimum investment of 5k, selling a minimum package of 50 sessions, this was somewhat painful if, in my professional opinion the client only needed 20 sessions , and after all its the " professional " you are paying for, as such I had to attempt to sell something that the person didn't really need, or indeed want )...yes folks it was all about the money, never about the client.

Needless to say client results ( those who had paid for a trainer), in my opinion were low and trainer turnover was high....it was like a semi successful business model , one side made a load of cash , the other side of the equation ... well, you know what I am saying.

My first observation I guess then across the whole industry is lets see clients as people not as a waking ATM machine, I once heard a training pressuring a client to come back and train again on the same day, yes, really.

Secondly lets put some regulations out there that mean something, anyone can own a franchise small box gym, a training studio, don't get me wrong it gets more opportunity  to people out there in places that weren't previously served , but hey can you imagine running a yoga studio and not having a clue about the discipline , not able to offer basic gym user advice is surely a recipe for disaster.

Yes its about business but really its not is it? Its about health.

It appears that anyone can open up a chain of weight loss clinics and franchise them to anyone who has the cash...there are many of these chains out there, are they any good at taking your cash and giving results...well they are good at one side of that equation too. Can you imagine giving cookie cutter weight loss advice too someone who is desperate ...would you feel guilty if you were selling like this...

Thirdly, I am bored with fad diets and the people who peddle them...book after book, do you know how many times in the last ten years of my career that some one has said to me " what do you think of Atkins, South Beach, Cabbage soup, hi fat , low fat, low carb ...latest book on Oprhey  etc etc" its crazy.. publishers wanting to cash in , fashions are fads eating healthy shouldn't be.

It drives people crazy as they jump on board the next train to " ten less pounds" to fall off at the first station. Ever notice how many people want to lose " ten pounds".... .The whole media , Tv , press, advertising should consider that pumping out health advice for profit isn't really helping.There are some great exceptions ( I like Dr Oz ..but even then he recommended something last year that was sweeping the nation so to speak , I even saw handwitten cards in a local supplement shop proclaiming basically you were going to lose 20lbs and live to a ripe old age if you took his product, emails swept around the net... and then.. nothing).

Everybody wants the scoop , then the next scoop...it fills up TV space. I saw a programme yesterday morning selling a treadmill with a desk built in so you could use your laptop and still use the treadmill, apart from the fact that its dangerous , stupid and  totally unnecessary the show just went right along recommending it, ITS WRONG GUYS. You have a responsibility to the nation to give good, impartial ( not product placed ) advice.

Fourthly, lets start thinking for ourselves, do we need reality TV shows to tell us our nutrition is crap, do we need another diet book to tell us what we are eating is wrong, do we need anymore people telling us to exercise more,eat more vegetables, get more sleep , guys we can do this for ourselves , we don't even need gyms... lets not be dictated to by some early morning chat show host who knows nothing about anything really let alone fitness , lets be mindful on what we are doing.

Just think where did your grandma go for advice on nutrition, she didn't she worked it out for herself.

Whats Wrong with the Fitness Industry and why is it not working?

Been holding off on this topic for a long time but its time to share some thoughts on whats going wrong. Lets see ... more gyms than ever, more trainers than ever, more health fitness and diet books, TV shows offering advice .. more companies trying to sell you your dreams, endless lose weight franchises.. I could go on... do you see where I am going with this ...health in general is getting no better despite advice and facility availability  reaching an all time high...Nautropaths, holistic nutritionists, dieticians.... ten a dollar , personal trainers " qualifying " by the bus load, gyms open 24 hours at the end of the street dragging you , sometimes literally in the door...so how come the health of the nation at every level is getting worse.

Where do I point the finger?

1. Government... a client recently told me he was meeting with a senior ( very senior ) government minister to discuss " health programmes " , I can't go into further details but lets say it was a good job I wasn't meeting the guy ....what does the Government do now, when you think about it it scrapes by with the bare minimum of input . A couple of years ago they even raised HST on for example " personal training" , hardly encouraging and a pain for gyms and their owners. But what could Governments do ... lets see... what about taking fast food adverts of TV that are directly aimed at children.... what about more funding for schemes such as " Right to Play" , what about banning sponsorship by fast food companies of sporting events ...its been down with cigarettes, why not with junk food. Mind you some sports would fall apart without MacDonalds and Coca Cola`s funding...at Government level the list of educational and financial input could be endless... why not use some of that extra revenue raised through HST and put it back into health, what about subsidizing obese peoples gym memberships and allowing Personal Training to be available to these people through health care schemes..

2. Big Gyms: Always advertising on the radio and TV promoting themselves, but what do they give you? Ever walked around a big box gym ( lets say in May) and check out a class, 90 % plus of the people in the class don't really need to be there ...then 10 % who do need to be are not even really getting results . Are the wrong people going to the gym, do the people who really need to go ever sustain attending more than a couple of months ( they end up paying for the next 8 months as they either can't cancel membership or feel too guilty about giving up)...gyms can be intimidating to the people who need them the most...do you ever see a gym advert showing overweight people ..? Do they specifically try to help minority special populations...not really.

3. Personal Trainers; Possibly the worlds most unregulated " profession" , countless certification providers, no continuity , poorly educated , ( its not there fault by the way) and allowed to work in a industry whose standards should be questioned and thoroughly scrutinized . Did you know that a 3 day training course and a 2 hour exam is all it takes to become certified in this country , then you are licensed to " kill" so to speak. When you compare time spent " qualifying " as a trainer relative to other professions its laughable , would you let a doctor tell you what to do, diagnose you, offer you a health opinion if they had  40 hours max education. I think not. Things seriously have to change and I speak from very close personal experience as we take on board coop placement students from local colleges for work experience, what they lack to be considered " safe"  , even after 2 years of college ,is shocking and sad to see. There is no one out there providing uniform standards or qualification, no one governing body and no sight of one on the horizon. Did you know that anyone can call them selves a " personal trainer " regardless of qualification, would you trust your body and maybe even your life to someone who is $30 an hour on Craigslist who is actually showing you a photo of themselves shirtless and showing off their abs..is this what it has come down to...you are better than this people..

 

4. Magic Formula Weight loss centres: Hand over your credit card now, but before you do ask them for their success ratios ... I know of one that keeps it statistics looking good by throwing people off the programme if they are not losing weight...no wonder " results are guaranteed".. these places play on your emotions, sell you some product and then sell you some more. There is no magic formula, its all down to you...I approached one of these places recently offering training services for their clients....apparently "their clients don't need a trainer", flabbergasted I left...

The fitness has been turned into a cash cow as business see an opportunity to make some bucks, I won't point fingers but the list of bad boys out there is big and growing , be careful where you spend your hard earned..

Better Nutritional Habits ( Part 2)

So its 2013 and everyone is working on looking better, or so they tell you, its hard to make changes to your lifestyle ,  I have been training people for a long time, getting results is harder than you think, getting people to change even one small habit can be a struggle. In Precision Nutrition ( J Berardi) 10 habits are highlighted as a way of taking charge of your body and hence results...lets look now at those 10 in detail:

Habits

1. Eat every 2-3 hours...this stimulates your metabolism, balances blood sugar and helps maintain lean mass, remember every time you eat you have the opportunity to make your body better or worse.

2.Eat complete lean protein with every meal ( for women 20- 30 grams of protein per meal, 1 palm sized portion , for men 40-60 grams of protein , 2 palm size portions) Sources ground beef, chicken, turkey, bison, venison,tofu, egg white, salmon, tuna, cod,cottage cheese,string cheese, milk protein supllements

3. Eat vegetables with each meal ( 2-3 servings )

4.Eat carbs such as rice, bread , pasta, sugary food only after exercise,( 1-2 ) hours after,this applies to anyone looking for fat loss.No exercise ... no carbs..

5. Eat healthy fats daily.30% of daily total calories from fats split into 1/3rd saturated,(animal fats..eggs, dairy, butter, cheese) 1/3 monosaturated, (olive oil, nuts, nut butters, acvacado),1/3rd polyunsaturated (flax seed, fish oil, vegetable oils)

6.Remove beverages with calories in them...fruit juice, soft drinks, coffee,othe sugary drinks...gatorade etc..if possible stick with water and aim for 8 glasses a day

7.Eat whole foods instead of supplements... eat bars, take shakes ,  and use  supplements  sparingly, nothing beats the real thing. If you plan to use supplements use the best, check out www.mytruehealth.com

8.Plan ahead and prepare food in advance.. this could include preparing meals at the weekend for the forthcoming week.

9.Eat a wide variety of foods as possible.

10. Plan to break rules 1-9 10% of the time.

 

There  you have it, its not ultra complicated, it takes some thought, planning  if you need help and advice feel free to contact us...

Welcome to our new blog,have a positive day!

Having been in the fitness industry over 10 years it felt like the right time to spread the experience and knowledge to a wider base. Have never been really keen on Facebook, Twitter and social media , but as it happens they can be good mediums for sharing information. So we stumbled into this on the basis of simply wanting to" help" more people. After about 5 years of personal  training the reality of "getting results" or not as the case may be was hitting home hard, clients were working hard in the gym, too much so in some cases but nothing was happening to those measurements in either direction.What to do? I kept hearing expressions like " good abs are made in the kitchen" ..." you can't out train a poor diet" . Time to change the outlook as a trainer. Do people really need to get better at squatting? Do they really need to bench more weight? Or do they need help and advice in other areas? In 5 to 10 years time the title "Personal Trainer" will cease to exist in my opinion its already dead and buried,most of what I see in gyms right now is inappropriate for the needs of the client and is centred to much on historical methodology or the trainers own private workout pattern. I have turned away from tradition towards a much more client centred counselling approach, you could call it Lifestyle Coaching, we look at change and how it can be facilitated, after all the person is already coming to the gym but it is outside  of the four workout walls where results are obtained, we encourage small achievable changes that can be easily met, set too high a target and the client will fail and feel like crap.

So today chose to do one positive health thing, and again tomorrow, set yourself a weekly behavioural target , " i will exercise 4 times for 30 mins in the next 7 days"...and maybe one for the month...see how you do , watch out for further posts

In Health