Read food labels carefully and eliminate all food items that contain the following ingredients:
1) High fructose corn syrup
2) Sugar in top five ingredients
3) Bleached and/or enriched flour
4) Hydrogenated (partially) oils
5) Foods that contain > 4 grams of sugar
6) Foods that contain > 4 grams of saturated fat
7) Transfat
Rationale: The hypothalmus is the comman center of our brain and contains important satiety(feeling of being full or satisfied) regulating hormones, ghrelin and leptin. Ghrelin creates the desire to crave food and leptin promotes satiety. If our brain doesn't tell us that we are full, we continue to eat, which leads to overeating and weight gain.
Simple Sugars
Simple sugars, ending in "ose", example high fructose corn syrup is not recognized as food and therefore inhibits leptin and leaves us feeling unsatisfied and craving more food. Also avoid foods that end in "ol", example: mannitol, sorbitol, these are sugar alcohols and are quickly converted to simple sugars.
Bleached/Unriched Flour
Bleached flours or unriched means that the food item is stripped from all nutrients.
Saturated Fats/Transfats
Saturated fats and transfats are added to foods to increase shelf life. These foods are usually solid at room temperature and have been reported to produce lower leptin levels. These fats increase LDL (bad cholesterol) and lower HDL (good cholesterol), which leads to arterial clogging and increases the risk of heart disease.
Hydrogenated (partially) Fats
The healthy fats Omega 3 and Omega 6 are removed.
Thursday, May 14, 2009
Wednesday, May 13, 2009
Get Some Workout of Her "12-week Fitness Challenge"
Angela’s Calorie and Fitness Plan
Nutrition Plan (Calorie Recommendations)
Angela’s daily caloric intake was calculated first using the Katch-McArdle formula to determine her basal metabolic rate (BMR).This formula takes into account an individuals lean body mass and applies equally to both men and women. Angela’s calculated basal metabolic rate (calories expended at rest) is 1402 kcal. We estimated Angela’s total daily energy expenditure (TDEE) by multiplying her BMR (1402) by an activity level multiplier for moderate activity (1.55). Angela’s TDEE equals 2,173 kcal, the amount of calories Angela needs to maintain her weight given her current level of activity. We established a caloric deficit of 500 kcal/day or 3500 kcal/week, the equivalent to one pound of fat loss per week. Angela is projected to lose ~12 pounds by decreasing her caloric intake by 500 kcal/day. Also, Angela is encouraged to further reduce her calories on non-exercise days. Angela will track her intake using a food journal and we will be reviewed at the end of each week
Fitness Plan (Resistance Training and Cardiovascular Recommendations)
For healthy weight loss and long-term success, it is important to incorporate both cardiovascular endurance and strength training into her weight loss plan. Angela will be participating in three (3) 60-minute resistance training sessions per week and five (5) days of cardiovascular activities. The goal of the fitness plan is to create an additional 3500 kcal expenditure to yield an additional one pound of fat loss per week. Angela will be participating in a moderate-intensity circuit training regimen, equivalent to 5.5 METs (ACSM Compendium of Metabolic Intensities) and is estimated to expend ~452 kcal/day or 1357 kcal/week. Angela will also participate in five (5) days of cardiovascular activity that includes treadmill walking and Cybex Arc Trainer. Angela’s training intensity was calculated using The American College of Sports Medicine’s metabolic equations for treadmill walking. We estimated Angela will expend ~181kcal/day or ~905 kcal/week equivalent to ~3.17 pounds for her treadmill walking program and ~247kcal/day or ~1233 kcal/week while exercising on the Arc Trainer. The total caloric expenditure for Angela’s fitness plan is estimated to yield ~12.24 pounds of fat loss. See below for Angela’s cardiovascular program:
Mode: Treadmill Walking
Speed: 3.5 mph
Grade: 1.5% Incline
Duration:30 min.
METs: 4.40
Frequency: 5d/wk
Distance: 1.75 mi.
Pace: 17.14 min/mi
Mode:Arc Trainer
METs: 9
Duration: 20 min.
Frequency:5d/wk
*Please note the values for calories are approximations and may be adjusted throughout the duration of the program.
Corrective Stretching
Angela’s fitness plan will also include corrective stretching exercises to help improve her posture (excessive anterior pelvic tilt). Excessive anterior pelvic tilt is caused by tight erector spinae, hip flexors, and hamstring muscles. Corrective stretching exercises will include: cat stretch, supine trunk rotation, curl up on the ball, kneeling hip flexor stretch, and kneeling rectus femoris stretch.
Angela’s Resistance Training Plan
Warm-up 5 minutes on treadmill. Break a light sweat. Proceed to corrective stretching exercises
Mode: Circuit Training
Frequency: 3d/wk
Sets: 2 – 3 sets
Reps: 12 to 15 reps
Rest: <30 seconds between exercises
Movement Speed: Slow and Controlled Movements
Objective: Volitional Fatigue of the Targeted Muscle
Safety: Exhale on Exertion
Exercises
DB Push Press
Squat w/Back Row on Core Board
DB Chest Press on Stability Ball
Lat Pull Down on Stability Ball
Hamstring Curl with Stability Ball
Squat Thrust with Medicine Ball
Traveling Lunge w/Arm Curl
Triceps Bench Dips
Forearm Plank, Side Plank, Bird Dog, Medicine Ball Core Rotation, Back Extension
Cool-down with a total body static stretch
Friday, March 20, 2009
Improving your Core Endurance and Pushups
Hello Fitness Challengers,
This week I will give you a few tips to help you improve your plank and pushups.
To increase your plank time, it is paramount to incorporate both functional training and core stability exercises into your routine. Here is a great functional exercise that will work your core.
"The Woodchop"
1) Attach a single hand grip to the #1 or #2 setting on the cable column of the functional trainer
2) Face outward towards the gym, and position your feet hip width apart. Grasp the hand grip with both hands above your right shoulder
4) Swing the clasped handle downward and across the body until it passes the opposite thigh, as if you are chopping wood
5) Allow your hips and knees to rotate slightly as you pull your navel into your spine
6) Keep your abdominals tight as you allow the hand grip to return to starting position
7) Perform 8 to 10 repetitions on your right side, then switch sides
"Core Stabilization"
Another way to strengthen your core is by perfoming movements that challenge your body's alignment and balance. When your body is placed in an unstable environment, for example when lying on a stability ball, you need to use stabilizing muscles to help you maintain proper body alignment and balance.
For example, try working your chest on the stability ball during your next workout
1) Hold a set of dumbells, one in each hand and sit on the stability ball
2) Roll out into a supine "face up " position on the ball with your shoulders and head rested on the ball, and your feet on the floor with your knees bent
3) Keep your hips up, glutes tight, and core engaged to ensure proper body alignment and balance
4) Extend your arms and straighten your elbows, while keeping your shoulder blades on the ball. Return your elbows to 90 degrees and repeat for your targeted reps
By incorporating both functional training and stability ball training into your workouts, not only will you strengthen the core muscles, but your body will perform more efficiently.
Here is a great way to help you do more pushups.
1) From either the modified (on your knees) or advanced position (on your toes) perform what I like to call "pyramid push-ups". Each set increasing the repetitions, followed by a brief recovery period. For example: Perform 7 sets, with a 5 rep sequence, resting only 15 seconds between each set.
Here is a sample pyramid pushup format:
Set 1 = 5 reps ---- rest 15 seconds
Set 2 = 10 reps ---- rest 15 seconds
Set 3 = 15 reps ---- rest 15 seconds
Set 4 = 20 reps ---- rest 15 seconds
Set 5 = 15 reps ---- rest 15 seconds
Set 6 = 10 reps ---- rest 15 seconds
Set 7 = 5 reps
As you progress, try reducing your rest intervals. In a few weeks, you will be doing a lot more push ups without rest.
I hope you found this information helpful. If you would like to learn more about the exercises in this blog, please feel free to contact me at 694-0196.
Thank you,
Bryan
This week I will give you a few tips to help you improve your plank and pushups.
To increase your plank time, it is paramount to incorporate both functional training and core stability exercises into your routine. Here is a great functional exercise that will work your core.
"The Woodchop"
1) Attach a single hand grip to the #1 or #2 setting on the cable column of the functional trainer
2) Face outward towards the gym, and position your feet hip width apart. Grasp the hand grip with both hands above your right shoulder
4) Swing the clasped handle downward and across the body until it passes the opposite thigh, as if you are chopping wood
5) Allow your hips and knees to rotate slightly as you pull your navel into your spine
6) Keep your abdominals tight as you allow the hand grip to return to starting position
7) Perform 8 to 10 repetitions on your right side, then switch sides
"Core Stabilization"
Another way to strengthen your core is by perfoming movements that challenge your body's alignment and balance. When your body is placed in an unstable environment, for example when lying on a stability ball, you need to use stabilizing muscles to help you maintain proper body alignment and balance.
For example, try working your chest on the stability ball during your next workout
1) Hold a set of dumbells, one in each hand and sit on the stability ball
2) Roll out into a supine "face up " position on the ball with your shoulders and head rested on the ball, and your feet on the floor with your knees bent
3) Keep your hips up, glutes tight, and core engaged to ensure proper body alignment and balance
4) Extend your arms and straighten your elbows, while keeping your shoulder blades on the ball. Return your elbows to 90 degrees and repeat for your targeted reps
By incorporating both functional training and stability ball training into your workouts, not only will you strengthen the core muscles, but your body will perform more efficiently.
Here is a great way to help you do more pushups.
1) From either the modified (on your knees) or advanced position (on your toes) perform what I like to call "pyramid push-ups". Each set increasing the repetitions, followed by a brief recovery period. For example: Perform 7 sets, with a 5 rep sequence, resting only 15 seconds between each set.
Here is a sample pyramid pushup format:
Set 1 = 5 reps ---- rest 15 seconds
Set 2 = 10 reps ---- rest 15 seconds
Set 3 = 15 reps ---- rest 15 seconds
Set 4 = 20 reps ---- rest 15 seconds
Set 5 = 15 reps ---- rest 15 seconds
Set 6 = 10 reps ---- rest 15 seconds
Set 7 = 5 reps
As you progress, try reducing your rest intervals. In a few weeks, you will be doing a lot more push ups without rest.
I hope you found this information helpful. If you would like to learn more about the exercises in this blog, please feel free to contact me at 694-0196.
Thank you,
Bryan
Tuesday, March 10, 2009
Tips for Increasing your One Mile Run, 1 Rep Max, and Sit & Reach
Hello Fitness Challengers,
I'm back from a very relaxing week in Mexico and looking forward to helping you perform better on the results challenge. These fitness tips will help improve your overall performance.
One Mile Run
Try interval training. Start out with a 1:4 (sprint to jog). Sprint for 30 seconds, then jog for 2 minutes, repeat until you reach one-mile. As you become more fit, try a 1:3 (sprint to jog). Sprint for 30 seconds, then jog for 1:30. If you are more advanced you can start with 1:1 (sprint to jog) then progress to 2:1, 3:1. As your fitness level improves, increase your intervals to 60 seconds.
Muscular Strength (1 -RM)
Perform either the bench press or leg press using 60 - 70% of your 1 Rep Max (your max is posted on the results wall in the gym). Perform 3 sets of 8 to 12 reps and increase the weight each set. Perform 12 reps @ 60% max on set one, 10 reps with 65% max on set two, and 8 reps @70%max on set 3. Rest 2 to 3 minutes between sets to allow your muscles to fully recover. When you can perform 8 reps on your last set for two consecutive workouts, increase your starting weight by 5%. If you are an intermediate lifter, you can train with 70% - 85% of your max with a rep range of 8 to 10. If you are advanced, you can train with 80 - 100% of your max with a rep range of 1 to 8.
Flexibility (Sit and Reach)
The sit and reach test measures the flexibility of the back, hip and hamstring muscles so any auxiliary stretches you do for these three areas will increase your ability to reach out further on the test.
Recommendations: Perfom one stretch for each muscle group. Hold each stretch for 15 - 30 seconds, and perform 3-4 sets, 2 to 3 days per week.
Lower back
1) Sit on the floor with your legs hip width apart. Keep your toes pointed toward the ceiling and relax your body as it gently falls forward towards your knees.
2) Lay on your back flat on the floor, and bring both knees towards your chest, rock top to bottom for a nice feel on your back.
Hips
1) Sit cross legged on the floor with your back straight but not in a solid arch and lean forward at the hips.
2) Lay flat on the floor with your legs out stretched and arms on the floor perpendicular to the upper torso. Bend one knee up until the foot is next to the out stretched legs knee. Now with the hand on the side of the out stretched leg gently pull the bent knee over the top of the straight leg. You will feel a gentle pull on your hips as you apply pressure to bring the bent leg over to the side.
Hamstrings
1) Sit on the floor with your legs stretched and spread hip width apart. Gently bend forward from the waist and reach towards your toes. You should feel the stretch in the lower back and hamstrings.
2) Lay flat on your back with both legs straight out, now bend one knee and raise the straight leg up in the air. Gently pull it back towards your head.
What Stretch is Best? In general, Proprioceptive Neuromuscular Facilitation (PNF) stretching has resulted in greater increases in range of motion compared with static or ballistic stretching, though some results have not been statistically significant. Please see Bryan to learn how to perform PNF stretching.
I hope you found this infomation helpful. Look for more tips on improving your muscular endurance and core conditoning posted here next week.
Thank you,
Bryan
I'm back from a very relaxing week in Mexico and looking forward to helping you perform better on the results challenge. These fitness tips will help improve your overall performance.
One Mile Run
Try interval training. Start out with a 1:4 (sprint to jog). Sprint for 30 seconds, then jog for 2 minutes, repeat until you reach one-mile. As you become more fit, try a 1:3 (sprint to jog). Sprint for 30 seconds, then jog for 1:30. If you are more advanced you can start with 1:1 (sprint to jog) then progress to 2:1, 3:1. As your fitness level improves, increase your intervals to 60 seconds.
Muscular Strength (1 -RM)
Perform either the bench press or leg press using 60 - 70% of your 1 Rep Max (your max is posted on the results wall in the gym). Perform 3 sets of 8 to 12 reps and increase the weight each set. Perform 12 reps @ 60% max on set one, 10 reps with 65% max on set two, and 8 reps @70%max on set 3. Rest 2 to 3 minutes between sets to allow your muscles to fully recover. When you can perform 8 reps on your last set for two consecutive workouts, increase your starting weight by 5%. If you are an intermediate lifter, you can train with 70% - 85% of your max with a rep range of 8 to 10. If you are advanced, you can train with 80 - 100% of your max with a rep range of 1 to 8.
Flexibility (Sit and Reach)
The sit and reach test measures the flexibility of the back, hip and hamstring muscles so any auxiliary stretches you do for these three areas will increase your ability to reach out further on the test.
Recommendations: Perfom one stretch for each muscle group. Hold each stretch for 15 - 30 seconds, and perform 3-4 sets, 2 to 3 days per week.
Lower back
1) Sit on the floor with your legs hip width apart. Keep your toes pointed toward the ceiling and relax your body as it gently falls forward towards your knees.
2) Lay on your back flat on the floor, and bring both knees towards your chest, rock top to bottom for a nice feel on your back.
Hips
1) Sit cross legged on the floor with your back straight but not in a solid arch and lean forward at the hips.
2) Lay flat on the floor with your legs out stretched and arms on the floor perpendicular to the upper torso. Bend one knee up until the foot is next to the out stretched legs knee. Now with the hand on the side of the out stretched leg gently pull the bent knee over the top of the straight leg. You will feel a gentle pull on your hips as you apply pressure to bring the bent leg over to the side.
Hamstrings
1) Sit on the floor with your legs stretched and spread hip width apart. Gently bend forward from the waist and reach towards your toes. You should feel the stretch in the lower back and hamstrings.
2) Lay flat on your back with both legs straight out, now bend one knee and raise the straight leg up in the air. Gently pull it back towards your head.
What Stretch is Best? In general, Proprioceptive Neuromuscular Facilitation (PNF) stretching has resulted in greater increases in range of motion compared with static or ballistic stretching, though some results have not been statistically significant. Please see Bryan to learn how to perform PNF stretching.
I hope you found this infomation helpful. Look for more tips on improving your muscular endurance and core conditoning posted here next week.
Thank you,
Bryan
Friday, February 20, 2009
The weather calls for some jumping jacks
Hello,
This is something I recently started doing with my clients. At Omni Fitness Center we tune into Channel 13 for the news and the weather report. I noticed Paul Caiano likes to use the word "blustery"to describe the weather. So every time he says blustery, I have my clients do 30 jumping jacks. Watch News channel 13 and listen to Paul's weather report, when he says blustery, do some jumping jacks, you'll be fit in no time.
Bryan
This is something I recently started doing with my clients. At Omni Fitness Center we tune into Channel 13 for the news and the weather report. I noticed Paul Caiano likes to use the word "blustery"to describe the weather. So every time he says blustery, I have my clients do 30 jumping jacks. Watch News channel 13 and listen to Paul's weather report, when he says blustery, do some jumping jacks, you'll be fit in no time.
Bryan
Thursday, February 19, 2009
Check out a sample of my abs class. This is my first time making a video, so I hope you like it!
Bryan
Bryan
Monday, February 16, 2009
Six Week Fitness Challenge
The six week fitness challenge at Omi Fitness Center is about to begin. This non-competitive challenge will test the participants overall level of fitness. The goal of this challenge is to:
1) Create awareness on the benefits of physical fitness; 2) Establish a sense of community at Omni Fitness Center; and 3) To benefit the American Heart Association.
The events will include the following:
1) Create awareness on the benefits of physical fitness; 2) Establish a sense of community at Omni Fitness Center; and 3) To benefit the American Heart Association.
The events will include the following:
- Fastest one-mile run/walk
- Most ab crunches/push-ups in one minute (Men and Women)
- Most weight lifted - Leg Press (Women)
- Most weight lifted - Bench Press (Men)
- Plank Hold
- Sit and reach test
Prizes will be awarded for the best performance during the baseline assessment and for the greatest percentage of improvement over the six-weeks. Each week I will be posting useful tips to help you succeed. Please check back regularly for the tip of the week.
Good luck and I look forward to seeing you soon!
Bryan
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