• Sep
    • 28
    • 2012

Please Read While Standing

[as seen in the Oxford Review September 27th, 2012]

Consider how many people have sit-down jobs. Then add in how many of us drive to work or take city transit. When we are done at work we often sit down in order to relax and maybe watch our favourite show. The problem with all this sitting while we work, commute and relax is that it really isn’t good for us.

Let’s be clear about one thing – too much sitting is killing us. That may sound like a harsh statement to make as my opening idea, but the truth remains. Never before in history have we worked so much while at the same sitting so much.

According to the World Health Organization, inactivity is approximately responsible for 6% of all the deaths that occur globally. In fact, a recent Australian study found that the more we sit the worst things get health-wise. It does appear that physical activity can help decrease this risk, and it is an important first step in mitigating that.

Looking at the details of the study, which followed 222,497 people, we find anyone who sat for more than eight hours a day increase the risk of an early death. In fact those who sat for 11 hours or more per day had a 40% increased risk of dying in the next three years compared to those who sat for four or fewer hours per day.

It seems that the risk of sitting and premature death is nonselective, which means that – it doesn’t matter who you are if you sit and are inactive you increase your risk of dying earlier.

I am sorry to sound overly morbid. But, I want to drive home the point that you cannot continue in your current behavior if you were sitting for eight or more hours per day. It just is not good for you. I can’t say it any other way.

There are a number of ways to sit less – like using a standing desk at work. One of the fastest way to increase your health or exercise is by simply taking a walk. I’ve included a couple things that walking does which is absolutely profound and wonderful. And you can start doing it today!

Shaking Things Up
Getting out for a walk shakes things up (figuratively of course). The rhythmic pressure changes produced by walking mobilize and massage your internal organs. This occurs as your diaphragm contracts rhythmically with the abdominal muscles to aid respiration, as well as stabilization of the body, the result of which is a massage for your internal organs. The movement, pressure changes and improved fluid transfer keep the internal organs mobile and healthy, improving their physiological functions individually and synergistically.

Easy Metabolism Boost
Walking is one of the most primal movement patterns known to man. Walking requires the integrated use of our arms, legs and torso. Hundreds of calorie-burning muscles are utilized by walking. Walking briskly on a daily basis not only results in the burning of calories, it increases enzyme activity and other metabolic activity.

Fluid Dynamics 101
Walking also results in the rhythmic contraction and relaxation of muscles as well as rhythmic pressure changes in body cavities. This results in improved circulation of blood, lymph and even synovial fluid (the lubricating fluid made in joints). Because much of your immune system travels through your body via the blood and lymphatic fluids, improving your circulation through daily walking can improve immune function, as well as your metabolism and health in general.

Time to Stand Up!
It is time to stand up and talk a walk. Now that you know walking can aid in improving your metabolism, body shape, energy levels, mental clarity, and most aspects of your well-being, it is time to stop driving around the parking lot at the shopping centre for 10 minutes waiting for a spot to open up by the door! It is also time to stop riding elevators all the time, particularly since most of us need a lot more exercise! If you could use a little more vitality in your life, climbing a few stairs whenever possible will be a big step (literally) in the right direction.

As Always – Eat well. Stand up. And Smile!

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Posted by In Education, Resistance Training, Training Tagged , , , , Comments 0
    • Aug
    • 30
    • 2012

Back to School Nutrition

[as seen in the Oxford Review August 30th, 2012]

There have been a couple cooler nights and some of the trees are sporting red and orange leaves – summer is coming to an inevitable end and a new school year begins. Now is the time to refocus your efforts as a family to ensure your kids nutrition and physical activity habits are a go for the new school year.

If you pack your children’s lunch (at some point they do transition to packing their own), take your kids grocery shopping with you. Allow them to pick out healthy foods that they enjoy. Your children are much more likely to eat what you pack for them if they have picked it out themselves.

Breakfast
I am pretty sure that it is common knowledge that all kids should eat a healthy breakfast. It should come as no surprise that many studies show that breakfast eaters tend to have higher school attendance, less tardiness, and fewer hunger-induced stomach aches in the morning. Also, their overall academic test scores are higher, they concentrate better, solve problems more easily and have better muscle coordination. Based on the overwhelming evidence, please do your best to make sure your kids eat a nutritious breakfast every day.

I do have a couple of tips for breakfast food selection. Please don’t bother with cereal bars because they have as much sugar as sugar-sweetened cereals. Also, it is important to buy yogurt that is low in sugar. The sugar content is much more important than the fat content. Another tip is to leave the juice alone. This is a tough transition to make once they have been drinking juice for a while, but the sugar load is just too high.

Remember that a balanced breakfast, no matter how quick, should contain protein, healthful carbohydrates, essential fats and fibre with little or no added sugar, saturated or trans fats.

Oh, and despite what you may have heard – Eggs are always a good choice.

Plan Ahead
This is probably the most important thing when it comes to making sure your kids are getting the nutrition they need. You have to do some stuff in advance. Remember that organizing healthy lunches for your child doesn’t have to be an overwhelming task. Put a few simple things together ahead of time like a bunch of cut up veggies and some hummus. Also, all of the kids I have given veggies and hummus to devour it with a speed that is hard to fathom.

Instead of tossing whatever is handy into their lunch boxes as they are running out the door you will find that planning ahead makes all the difference in the world. Kids love to be involved in the process!

Set a couple of hours aside on the weekend to plan and shop for all the food you’ll need for the week ahead. You can also batch cook and freeze individual portions for a grab-and-go lunch during the week.

Food preparation requires you to do it ahead of time. For example, peel and chop enough fruits and vegetables to last the whole week (to prevent the fruit from going brown, sprinkle it with lemon juice). Better yet, package them ahead of time so that they are ready to throw in a lunch bag. My wife does this for me and I can tell you from personal experience it makes all the difference!

When it comes to back to school nutrition there are a few supplements that I think are vital to talk about:

Fish Oil
If you only go and get one supplement for your child – this is it!! The fish oil of today is nothing like you remember it. It is smooth and tasty and I will guarantee that your kids will beg for more and more. The brand you are looking for is Barleans and the flavour is Key Lime. It is high potency with a whooping 1,500mg of healthy essential omega-3s. As far as I know there is one place in Woodstock that you can pick it up. The store is called Inside U and is located at 682 Peel St. Frankly, I find they have amazing service and Steve is so good I don’t go anywhere else. They also have an online store if you are interested: http://insideu-online.ca

So why omega-3? Well it has been shown in numerous studies that the DHA in fish oil is particularly important in developing brains. When your kids are in school they need every edge they can get. Another important benefit of the DHA is that it helps them pay attention better in class. Also, in a new study published this year it was shown that DHA also feeds the healthy bacteria in the gut. This makes a very healthy and happy child. Want to increase your kid’s grades? Fish oil!

Whey Protein
Having a healthy, quick, and easy snack for the kids isn’t always so easy. If you want to try something new try 1/2 a serving of whey protein (about 13g per serving). I prefer the Warrior Whey and Diesel protein brands and they come in amazing flavours. They have no artificial sweeteners and are all-natural. I do not recommend any other whey protein at this time.

With the flavoured protein shakes, your kids have an easy and quick snack with little or no sugar added. All they have to do is add water and enjoy. Plus it curbs their appetite before supper (can also be used at breakfast).

Whey protein has three other benefits. The first is supplying a young person with health protein for growth. And the second is as an immune booster since whey is loaded in healthy immune-building molecules. Plus, it tastes great.

ADD/ADHD
If you child has had problems with Attention Deficit Disorder (like I do) then there is an amazing supplement that has one thing going for it. It works. Those moms (and dads) who have used it attest to its effectiveness. It is called LTO3. It contains L-Theanine, Omega-3, and Scullcap. If you wanted to go the natural route when working with your child then this supplement is for you!

Last Words
When it comes to a nutritious school year the most important thing you can do is talk to your children. Learn the foods they like and work with it. Teach them about the foods they need for their growing bodies and do your best to explain it in ways that they understand. But the biggest lesson you can teach them is by living a healthy life yourself. Become of a living manifestation and they will learn from your example.

As always – Eat healthy. Be an example. And smile!

Note To Sonia – When you are reading this my love I would like you to know I wouldn’t be anywhere close to what I am without you. Thanks for always making me great food. You are a wonderful wife and I♥U.

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Posted by In Kids, Nutrition Tagged , , , , , , , Comments 0
    • May
    • 03
    • 2012

We All Need To Train For Strength

[as seen in the Oxford Review May 03, 2012]
Life can sometimes beat us down. It is my thought that in today’s environment everybody needs strength. Whether you are carrying the groceries into the house, lifting up your baby to cuddle, or planting your favourite flowers this weekend – everyone needs a strong body. Actually it has been shown in a number of studies that physical strength is correlated to handling emotional stress better.

Additionally, according to the most current anti-aging research, strength and muscle mass are the single largest predictors of longevity that we know of. Essentially, having extra muscle, and being strong, not only aids you in completing your daily activities with more ease, it also helps you to live longer.

When we talk strength there are three ways we can train to increase it. You can add more load or resistance (how much), you can add more reps (how many), or you can change the tempo (how fast) of the exercise that you are doing.

Remember that to gain strength you actually have to exercise (very little work today is classified as bona fide exercise).

Resistance
When you are training with machines or free weights (free weights being far superior), adding an additional load (more weight) to the lift is a very common way to strength train. After each set of exercise weight is added in order to increase the resistance. As the sets pile up, so does the weight. This is very important for nervous system activation, which is a primary component of strength. Adding more weight also uses more stored energy and when that energy is replenished the muscle gets stronger and grows.

Reps
Time under tension (TUT) is the single most important aspect of training. The more time the muscle is under tension the bigger and strong it gets and the more fuel it uses. As a beginner, in order to gain strength you must do an absolute minimum of 8-12 reps. If you are just beginning at the gym I would recommend keeping the weight sufficient enough to do at least 8 reps. You should aim for an absolute minimum of 250-400 reps when at the gym. If you need help with this I would suggest consulting a fitness trainer to assist you.

Tempo
The third way to train for strength is to add speed to the movement. Adding more speed to the movement is reserved for the intermediate and advanced exerciser for reasons of safety. If you don’t have the correct technique or you suffer from poor joint health then doing an exercise contraction too quickly can result in getting hurt (sometimes badly).

When speed is added to resistance training the load is moved as fast as possible through the concentric (up) phase of the motion regardless of the load involved. These quick movements require strength and power. Sometimes when training with speed the load may not look as if it is moving fast, or even faster than normal, but the intention to move the load quickly is the secret. Research shows that intent alone can result in strength gains. For the beginner when doing a workout with a quick tempo the workout mostly stays the same in terms of sets, reps and load, but the quality of effort is much greater, as is the effect of training.

Is it possible to do all three of these training techniques within the same exercise? The answer is yes, but with a caveat. You must be injury free before you begin and you should be training with a personal trainer if you wish to incorporate all three into the same workout. I do this frequently with my clients in what is called High Intensity Interval Training (hint: high intensity interval training is good for fat loss too).

When you get into a rhythm and routine your training will progress and you will definitely get stronger. The quality of your effort will be better and you will be able to move up on the training scale. In other words you will be able to go heavier, longer and move weight faster during the workout for amazing results. This will create a better quality of training and in turn a stronger you.

As always – Eat Healthy. Train Hard. And Smile!

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Posted by In High Intensity, Motivation, Resistance Training, Training, Weight Loss Tagged , , , , Comments 0
    • Feb
    • 16
    • 2012

Kettlebell Training is Awesome

[as seen in the Oxford Review February 16th, 2012]
Over the last few years kettlebell training has grown by leaps and bounds in Canada, the US and overseas. There are literally thousands of people who have experienced the great strength, power and cardio effects of this training. There is also an equal number of ladies and men using kettlebells to get more define, gain more muscle and just to be stronger overall. The reason – kettlebells work!

I have put together short training program for you using kettlebells. A lot of kettlebell exercises can be done with one kettlebell. This is great because it creates an asymmetrical load across the body causing the lifter to stabilize in all three planes of movement (sagittal, frontal, transverse)

A good example of an exercise that is done with one kettlebell is the Turkish Get-up. The TGU begins by lying on your back with arm extended (kettlebell in hand over your chest). Procced to ‘Get-Up’ to a standing position, the kettlebell should now be over your head. Then reverse the whole movement until you are flat on your back again. Sounds easier than it is – trust me. This is a great core exercise.

As for using two kettlebells, it is much more neurologically challenging (like using dumbbells) than using an Olympic bar since the arms are not fixed by the bar and the arms must stabilize independently.

Next, let’s go over the training program to get you going. If you don’t know what the exercises look like just search for them on YouTube.

5×5 (Five Sets Of Five) Weeks 1-4
5 reps x 5 sets is a training protocol that has been around for many years. It is also an extremely effective way to put on some definition, strength and to do some toning. Here is how it works. Pick a training weight and do five sets of five reps. If and when you can complete all sets of five, increase the weight by five to ten pounds and shoot for five sets of five again. Take three-minute breaks in between each set. Since incremental weight increases are not possible with kettlebell training we have to look at other factors to manipulate. One factor to manipulate is time under tension. When you can do 5×5 with a quick tempo, increase the negative to four seconds and the positive to two seconds. When that becomes easy, try five seconds up, a pause at the bottom and five seconds down. Another factor to manipulate is the breaks between each set. Instead of taking three-minute breaks in between each set, take two-minute breaks, etc. There is always something that you can do to make an exercise harder or a training regimen more effective.

Here is a sample 5×5 kettlebell program:

Monday
A-1: Double Floor Press (push ups using the kettlebells as stands, drop low into the push up on the eccentric (downward) movement

A-2: Double Bent-over Row

Do A-1 and A-2 back to back. This is called supersets. In other words, do one set of A-1, wait a minute and then do a set of A-2, wait a minute and then do another set of A-1 and so forth. Keep going back and forth between A-1 and A-2 until you have completed all five sets.

B-1: Double Front Squat

B-2: Double Snatch (this is a technical movement and should be done technically correct before adding additional weight)

Wrap up with:

Turkish Get-ups using a 5×5 (left and right independently) rep range. Take a two-minute break in between each set. One complete set equals five reps on each side.

Wednesday
A-1: Double Military Press

A-2: Kettlebell Pull-up

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Do A-1 and A-2 back to back. Do B-1 and B-2 back to back.

Wrap up with:

Double Windmill 5×5 (left and right) Take two-minute breaks in between each set. One complete set equals five reps on each side.

Friday
A-1: Double Seated Military Press

A-2: Kettlebell Pull-up

Same A-1 and A-2 as above.

B-1: Double Kettlebell Front Squat

B-2: Double Kettlebell Swing

Wrap up with

Guard Sit-up 5×5 (left and right) Take two minute breaks in between each set. One complete set equals five reps on each side. Take a day off in between each workout. In other words, do Day 1 on Monday, Day 2 on Wednesday, and then Day 1 again on Friday. Four weeks later you will be ready for another routine. Good Luck!

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Posted by In Kettlebells, Resistance Training, Training Tagged , , Comments 0
    • Oct
    • 21
    • 2011

Weight Training for Kids – Part 2

Please click here for part 1.

[as seen in the Oxford Review October 21st, 2011]
3. Resistance Training is Preferable to “Cardio-Type” Exercise
Resistance training is your best bet for youth. Evidence shows that strength training is a good alternative to cardio because it includes short periods of activity in between rest periods, which is similar to how youth play. It also uses a variety of activities and exercises that provide constant stimulus and challenges to help trainees avoid boredom. How many kids do you know who will voluntarily perform even 20 minutes of cardio exercise? Plus, with skyrocketing youth obesity rates, resistance training is an excellent option to improve body composition.

4. Resistance Training Can Be the First Step to Good Nutrition
Starting a resistance training program is the perfect time to talk about nutrition because kids will want to
…

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Posted by In Kids, Resistance Training Tagged , , , Comments 2