[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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[as seen in the Oxford Review April 26th, 2012]
If you don’t think that plant-based nutrition can fill you up then think again! Over the years one of the the biggest objection I get from clients is they don’t think they will feel full when eating their veggies. If you’re like a lot of people, conquering your appetite is one of the biggest challenges you face in your weight loss and fitness journey. It comes as no surprise that when dieting a lot of people start craving all the junk you know you’re not supposed to eat. The secret is eating the RIGHT foods to help calm the cravings. I have put together a list of easy-to-find tasty foods to help get your appetite healthy and you get back on track to health.

Spicy foods.
Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. I add some spicey-hot to a lot of the food I eat. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats. RULES: Use a small amount to start and add more as you get used to the heat.

Pine nuts.
These edible pine-tree seeds contain more protein than almost any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1 [GLP-1]) that tell your brain you’re not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch. RULES: Use a serving at a time.

Oatmeal.
This hot cereal is high in fiber and lower on the glycemic index, which means it fills you up and takes a long time to digest. I only recommend buying the steel-cut variety since it takes longer to digest and keeps you fuller longer. The research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin effectively. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. RULES: Use steel-cut as often as possible.

Salad.
The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. RULES: Remember to look out for hidden sugar in the dressing (it will blow your mind!).

Apples.
Not only are whole food apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you’d get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast. RULES: Apple sauce doesn’t count.

B o n u s – F o o d s:

Beans.
The fiber in beans increases CCK, a digestive hormone that’s a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger. RULES: Skip beans in tomato sauce since they have too much sugar.

Flax seeds.
Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones. RULES: Grind them before use!

Whey protein.
New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with whey protein powder to calm your appetite any time of the day. I use the Warrior Whey brand and buy it at InsideU Health where I live in Woodstock, ON (their webstore is coming soon – I will keep you posted!). RULES: Vital for after a workout!

Until next time – Eat Healthy. Exercise Hard. Smile!

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[as seen in the Oxford Review April 5th, 2012]
Spring is here and the desire to be outside is ingrained deep within us Canadians. With the warm weather coming to us early this year I thought I would write about three of my favorite spring exercise must-dos.

Hill Sprints
There isn’t much that compares to the sweat-filled inclines of sprinting up a hill. A form of HIT training, hills sprints have all the ingredients to take you to the next level. Besides being one of the best solutions for taking off a few extra pounds, hills sprints are literally one of the best ways to deeply develop better aerobic staying power.

Studies done at McMaster University (leading the world in HIT research) have shown that by strongly engaging your anaerobic system with short intense burst of things like hill sprints, you get a massive boost in your aerobic efficiency or VO2Max.

The other big plus to doing hill sprints is that you need to spend way less time exercising to get way better results. The thing that they found at McMaster was that by doing HIT exercises like hill sprints you only need about 15-20 minutes of exercise at >80% intensity to equal well over an hour of exercise done at a slower and lower pace.

Bootcamps
So what is the deal with all the bootcamps that seem to be popping up all over the place? I can answer that in two words – they work! If you have never been to a bootcamp and had never had the pleasure of trying one you will experience two things one right after another.

The first thing you experience is pain. And lots of it. While this may sound like a negative and a deterrent, it is probably 1/2 the reason my bootcampers keep coming back. It is good pain. Yes it hurts, but it had a deeper more fulfilling meaning: results.

Which brings me to the second thing you will experience when doing a bootcamp: camaraderie. The absolute bond you develop with those you are suffering with isn’t something that can be put down on paper; it must be experienced to be understood. If you are bootcamper reading this you know what I mean. When you are digging in deep for that last set of burpees, and you just don’t think you can squeeze it out, it is your bootcamp friends that will make sure you complete the set.

The sense of accomplishment and self-esteem-boost from the pain and camaraderie of a bootcamp is not to be underrated and can be a powerful tool to a better you!

Walking
There is a time and a place for everything. There is a time for high intensity exercise and a time for low intensity and the power of walking should not be underestimated. It is one of the most amazing things that we can do on a regular basis. And when I say ‘regular basis’ I mean just that – aim to go for a walk every single day. You will be absolutely amazed at how well you feel as a result of this simple yet effective exercise.

Walking does a few things really well like increasing your metabolism. Increased metabolism doesn’t only mean using more calories (which is one of the benefits); it means your body is more likely to draw in nutrients from your foods and supplements. It also means your desire to drink more water will increase, supporting all your bodily systems of detoxification and elimination, as well as improving digestion.

Another thing you might not associate with exercise, and walking contributes to this in an amazing way, is the circulation of vital fluids like lymph. Walking 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.

There are many ways to exercise and I think that hill sprints, bootcamps and walking are good places to get started this spring. Also, if you have a great story about a bootcamp experience I would love to hear from you. Send me a message via email or comment on my blog.

Until next time – Eat Well. Exercise With Purpose. And Smile!

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[as seen in the Oxford Review March 29th, 2012]
We have been told for far too long that fat is bad.

The statement fat is bad is simply too simplistic and frankly dead wrong. We have, as a nation, been eating more and more low-fat food in the past 30 years than ever before in our history. And yet obesity, heart disease, and Alzheimer’s have skyrocketed. Something doesn’t add up. I am going to talk about coconut oil today. It is currently the only oil I cook with. It is a staple in my home. And I eat a lot of it. It is interesting to note that multiple studies on Pacific Island populations who get 30-60 percent of their total caloric intake from fully saturated coconut oil have all shown nearly non-existent rates of cardiovascular disease?

The fact is – all saturated fats are not created equal.

Some saturated fats occur naturally, while other fats are artificially manipulated into a saturated state through the man-made process called hydrogenation. These are the bad fats – yes the ones we ourselves make. And yet coconut oil has been included in this group. Well not anymore!

How It Works
Many are surprise to hear that nearly 50% of the fat in coconut oil is of a type rarely found in nature called lauric acid. This a compound called a “miracle” by some because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties.

Coconut oil is also nature’s richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs. When we look at MCTs being smaller there is a few things that they do: they are easily digested and are immediately burned by your liver for energy (without the insulin spike). MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner. Coconut oil has actually been shown to help optimize body weight, which can dramatically reduce your risk of developing Type 2 diabetes. Besides weight loss, boosting your metabolic rate will improve your energy, accelerate healing and improve your overall immune function.

Coconut Oil and Alzheimer’s
Something that most people don’t know is that the brain is not an obligate consumer of glucose. What that means is that the brain can run on something else other than glucose. That something is ketone bodies.

Suzanne DeLaMonte, a researcher and professor at Brown University, has done some startling research on the causes of Alzheimer’s disease. Her findings suggest that Alzheimer’s could be a type of diabetes in the brain (this can be found on Dr. Oz’s website where he interviews her). If the brain has impaired insulin sensitivity and cannot feed the brain glucose then what do we do? To start with we need to take insulin out of the equation. But how do you do that?

Use coconut oil to feed your brain ketone bodies. This may sound simplistic but it works. While scientific studies are currently underway to validate the idea that brain neurons can be fed with ketones bodies in those with Alzheimer’s (and those without), I have personally heard from many many people that coconut oil has made a dramatic difference in the lives of their loved ones. It is worth a serious look and there is literally no downside to trying it.

I use the purest coconut oil I can find. I feel fortunate that I can find it right here in Woodstock (InsideU Health – 682 Peel St). It is called Nutiva and it is organic and cold-pressed virgin coconut oil. It has the most amazing marbly white colour and smells .. well like coconut! I use it everyday and I can say it has been the best addition to my healthy lifestyle since I discovered unpasteurized whey protein. But that is another story.

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[as seen in the Oxford Review January 20th, 2011]
There are a few things that you don’t want to do when trying to lose some weight. They are crucial and you will not get the results you want if you tumble into these pitfalls.

Lack Discipline
A lack of discipline is most likely the most harmful pitfall if you are trying to lose weight. You have to have what I call persistent consistency. You have to tough it out even when you don’t feel like it. Then tough it out again. And again.

Cutting down on your waistline takes a reasonable amount of effort which must be sustained over the course of a year (or more). This didn’t happen to you overnight so it is unreasonable to expect results in less time than is actually possible.

There is one word that describes the staying power of winners. One word that describes the type of commitment that is needed. One word that you need to learn to use and become. That word is: Grit.

Eliminate Fat
Eliminating fat or eating a very low fat diet is a common error that people are encouraged to make by food marketing. Eliminating fat intake to get rid of fat from the body may seem like a good idea at first glance, but when you understand that most food producers add sugar when they take out the fat you will begin to understand why ‘low-fat’ doesn’t mean healthy. (Note: all trans-fat should be removed from your diet because they will hurt you).

You need a decent amount of good fat in the diet because all the cells in the body are made up of two layers of lipids or fats, which will be composed of good fats or bad fats depending on the type you eat. If the cell lipid layers are made up of healthy fats, it will make them more sensitive to insulin and allow the receptors to bind more easily, which is necessary for good metabolism and energy production. Remember to balance your fat intake by taking fish oil for the high levels of available Omega-3. I recommend at least 1g of EPA per day.

Keep Getting Stressed
To lose fat, it’s essential that you minimize stress to lower your cortisol levels. It is well established that chronically high cortisol results in fat gain, particularly around the middle. This means that no matter how much you exercise or eat healthy, you won’t lose weight if your cortisol is elevated because of how cortisol makes the body insensitive to insulin.

One recent study looked at the relationship between cortisol levels, insulin sensitivity, and visceral belly fat in men. Men with more belly fat produced far more cortisol throughout the day and had decreased insulin sensitivity than those with less belly fat. Interestingly, subcutaneous fat—the jiggly kind that’s right below the skin—was not related to insulin or cortisol levels. Researchers suggest both external stress and internal physiological stress (in the form of chronic inflammation in the gastrointestinal tract) are the cause of the elevated cortisol.

Forget Your Gut
Fix your gut health and support digestion by taking a probiotic to lose fat, have more energy, and feel better. Probiotics are the tiny bacteria that naturally occur in the gastrointestinal tract and are commonly found in dairy products such as yogurt and kefir.

Gut health is essential in that it will improve digestion and help you feel better. You will actually feel more energetic because your neurotransmitters will be firing at optimal levels, and your metabolism will be supported so that nutrients and energy sources are getting broken down, absorbed, and used by the body in the most effective manner. Additionally, research shows probiotic supplementation helps lower anxiety and stress levels, which leads to less secretion of cortisol.

Miss Adding Protein to Breakfast
Skipping breakfast and missing meals will set you up to fail when trying to lose weight. Eating breakfast is one of the simplest, healthiest things you can do to feel better and have more energy, but there’s one catch. You have to eat protein at breakfast. Eating cereal for breakfast is a common pitfall that is often not addressed by the media or mainstream health professionals.

Cereal is bad for breakfast because it’s typically packed with sugar and additives. In the rare case that you can find a cereal that doesn’t have added sugar, cereal tends to be low in protein. You can always add some high quality whey protein to your breakfast. It what I do and it works wonders.

Stay Focused, have Grit, and Smile.

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