One of the most important aspects of an athletes diet is maintaining high muscle stores of glycogen. Glycogen is a fuel for the body that is essential for high level performance.
Dietary starches and sugars are the body's number one source for producing muscle glycogen. Protein and fat doesn't do the trick. Athletes and sports scientists have known this for at least 40 years. Unfortunately some scientists took this concept to extremes- and recommended that athletes eat a diet high in cereals, starch and carbohydrates 24/7.
It is a little known fact, but, similar to the situation with BCAAs, glycogen synthesis by muscles occurs most effectively in the anabolic window(the hour following exercise). Muscles can build all the glycogen they need when they get starch and sugar during this short time frame following exercise or an event.
Eating carbs all day, everyday is over doing it and actually serves to displace the musclebuilding lean protein and alkalinity-enhancing, nutrient-dense fruits and vegetables that are needed to promote muscle growth and bolster the immune system.
Eating starches and sugars is only necessary; just prior exercise, during an exercise, or during the anabolic window. Certain Carbohydrates are more effective than others in restoring muscle glycogen- particularly specific types of sugar, such as glucose and net-alkaline-producing starches found in bananas, potatoes, sweet potatoes and yams.
Thursday, December 16, 2010
Tuesday, December 7, 2010
ACE's Top 10 Trends for 2011
Not too much to explain here, it's pretty straight forward.
I will say this, I really hope Zumba dies out. It's just random movement patterns set to awful music. It does nothing to improve functional strength, improve posture, it compromises joint integrity - basically it doesn't have any of the benefits of working with competent personal trainer.
If you simply want to burn calories without rhyme or reason than have at it - it's better than nothing... I guess. But be careful and warmup properly.
On a positive note, I offer most all of the services listed. Also, I've positioned myself quite well by obtaining allied health certifications in order to better serve my clients by being able to map out proper diet and lifestyle guidelines.
Here are the top 10 fitness trends for '11 ...
•Economic Upswing: In general, consumers are preparing for an economic upswing that is motivating more individuals to resume their personal training and fitness regimens. This promising shift was also observed in ACE’s 2010 Fitness Professionals Salary Survey, which showed an overall increase in annual salary rates and benefits for full-time fitness professionals across all categories this past year.
•Added-Value Wellness Services: More gyms and clubs will begin to hire other allied healthcare professionals to serve the expanding needs of their health-conscious members. ACE’s partnership with NuVal™ LLC, creators of the NuVal Nutritional Scoring System, a nutritional ranking system that guides consumers to more nutritious food choices, recognizes the need for people to take care of their physical health by also monitoring their dietary intake.
•Stress Reduction Through Fitness: With the increased knowledge of how stress negatively affects the body, gyms and clubs will start offering wellness programs so their members develop effective strategies for managing their stress levels. Consumers can expect to see new and improved programming to help alleviate this all-too-common by-product of our time-pressured lifestyles.
•Technology Becomes a Support Resource: Although there have been a great deal of technological advances within the fitness industry, online interactive classes will not proliferate in 2011, demonstrating the desire for human contact with fitness professionals. However, social networks like Facebook, Twitter and YouTube will become increasingly popular serving as an online motivational support system to complement personal training sessions.
•Buddy System: Healthy support groups will become a more popular offering in gyms due to peer encouragement and increased potential for success. This thinking also holds true for older adults, with the majority of them seeking group classes to stay fit. ACE’s Trainer Program for AARP includes a number of new benefits to address the unique needs of this population, which remains dedicated to living healthy lifestyles.
•Most Popular Workouts: Boot camp-style workouts will remain popular among consumers based on its intensity and efficiency. Zumba classes will continue to offer a fun alternative to more traditional dance classes, while TRX Suspension training and interval training both offer intense workout experiences with impressive results. Consumers will learn about the effectiveness of interval training in an upcoming ACE study in 2011.
•Small-Group Workouts: Small-group sessions remain a very popular way for individuals to exercise. Whether through personal training, strength training, cardiovascular exercise, or sessions for older adults, small-group sessions will be “in” as a way to socialize, cut costs and stay motivated.
•Youth-Based Fitness: Expect to see more youth-focused classes and clients popping up in gyms thanks to the national attention and focus on childhood obesity. Schools and fitness centers will also incorporate more exercise curriculum for the youth population and, as such, take advantage of ACE’s Operation FitKids curriculum, which has recently been revamped and expanded with a new program targeting students in grades 6-8.
•Corporate Wellness: Whether it is through the hiring of in-house personal trainers or discounts and incentives offered to employees that join a health club, corporate wellness programs will emerge country-wide to help encourage healthy lifestyles among workers, especially time-crunched consumers.
•Elevated Professionalism: There will be a significant increase in the hiring of personal trainers that hold a NCCA-accredited certification at gyms and fitness centers. With consumers becoming more educated and fitness-savvy, they understand the need for fitness professionals to have the proper education and high-quality certifications.
I will say this, I really hope Zumba dies out. It's just random movement patterns set to awful music. It does nothing to improve functional strength, improve posture, it compromises joint integrity - basically it doesn't have any of the benefits of working with competent personal trainer.
If you simply want to burn calories without rhyme or reason than have at it - it's better than nothing... I guess. But be careful and warmup properly.
On a positive note, I offer most all of the services listed. Also, I've positioned myself quite well by obtaining allied health certifications in order to better serve my clients by being able to map out proper diet and lifestyle guidelines.
Here are the top 10 fitness trends for '11 ...
•Economic Upswing: In general, consumers are preparing for an economic upswing that is motivating more individuals to resume their personal training and fitness regimens. This promising shift was also observed in ACE’s 2010 Fitness Professionals Salary Survey, which showed an overall increase in annual salary rates and benefits for full-time fitness professionals across all categories this past year.
•Added-Value Wellness Services: More gyms and clubs will begin to hire other allied healthcare professionals to serve the expanding needs of their health-conscious members. ACE’s partnership with NuVal™ LLC, creators of the NuVal Nutritional Scoring System, a nutritional ranking system that guides consumers to more nutritious food choices, recognizes the need for people to take care of their physical health by also monitoring their dietary intake.
•Stress Reduction Through Fitness: With the increased knowledge of how stress negatively affects the body, gyms and clubs will start offering wellness programs so their members develop effective strategies for managing their stress levels. Consumers can expect to see new and improved programming to help alleviate this all-too-common by-product of our time-pressured lifestyles.
•Technology Becomes a Support Resource: Although there have been a great deal of technological advances within the fitness industry, online interactive classes will not proliferate in 2011, demonstrating the desire for human contact with fitness professionals. However, social networks like Facebook, Twitter and YouTube will become increasingly popular serving as an online motivational support system to complement personal training sessions.
•Buddy System: Healthy support groups will become a more popular offering in gyms due to peer encouragement and increased potential for success. This thinking also holds true for older adults, with the majority of them seeking group classes to stay fit. ACE’s Trainer Program for AARP includes a number of new benefits to address the unique needs of this population, which remains dedicated to living healthy lifestyles.
•Most Popular Workouts: Boot camp-style workouts will remain popular among consumers based on its intensity and efficiency. Zumba classes will continue to offer a fun alternative to more traditional dance classes, while TRX Suspension training and interval training both offer intense workout experiences with impressive results. Consumers will learn about the effectiveness of interval training in an upcoming ACE study in 2011.
•Small-Group Workouts: Small-group sessions remain a very popular way for individuals to exercise. Whether through personal training, strength training, cardiovascular exercise, or sessions for older adults, small-group sessions will be “in” as a way to socialize, cut costs and stay motivated.
•Youth-Based Fitness: Expect to see more youth-focused classes and clients popping up in gyms thanks to the national attention and focus on childhood obesity. Schools and fitness centers will also incorporate more exercise curriculum for the youth population and, as such, take advantage of ACE’s Operation FitKids curriculum, which has recently been revamped and expanded with a new program targeting students in grades 6-8.
•Corporate Wellness: Whether it is through the hiring of in-house personal trainers or discounts and incentives offered to employees that join a health club, corporate wellness programs will emerge country-wide to help encourage healthy lifestyles among workers, especially time-crunched consumers.
•Elevated Professionalism: There will be a significant increase in the hiring of personal trainers that hold a NCCA-accredited certification at gyms and fitness centers. With consumers becoming more educated and fitness-savvy, they understand the need for fitness professionals to have the proper education and high-quality certifications.
Friday, November 19, 2010
Giving cues throughout every set...
Because of my fitness education background, I have learned to pay strict attention to form during every rep of every set.
When you follow the teachings of people like Paul Chek, Gary Gray and Juan-Carlos Santana, you can't in good conscious allow your clients to perform movements with improper form and/or bad posture.
Motor engrams are motor patterns used to perform a movement or skill, that are stored in the motor area of the brain. So if you learn how to do the movement correctly while training with me, and perform enough reps of an exercise
it gets programmed into your Central Nervous System.
Eventually you will instictively perform the movement correctly -
and if a situation comes up in everday life where you have to perform a task, that mimics an exercise we do in the gym, you will automatically do it right and greatly reduce your risk of injury. Conversely, if I allow a client to; let there shoulders round forward during a chest press, let their traps roll up toward their ears during a tricep extension, or chest collapse forward during a squat, it not only increases the likelihood of injury in the gym, but also in everday life when muscle recruitment is called for. For example - if a person doesn't perform a squat-to-shoulder-press correctly in the gym, then, when they have to pick something off the floor and put it onto a shelf or whathaveyou, the risk injury is greatly increased.
Studies show that it only takes 300 (10 trips to the gym following a 3 x 10 set/rep format) repetitions of an exercise for it to become burned onto your CNS' harddrive.
Once, it becomes burned onto your harddrive, it takes approximately 3,000 repititions to unlearn that movement. This is why it is so important learn how to perform exercises perfectly - and why I believe it is so imperative for a deconditioned person to invest in a trainer. You should want someone there protecting you until you have total confidence in your body to protect itself.
I know that it is hard for many to think about their bodies 20,30,40 years from now, but it is impossible for me not to think about it while I'm training a client.
I have more than one client that would love for me to shut up, but to me, doing so would be unethical. I know what happens as a result of poor form and poor posture, and I can't in good conscious turn a blind eye to poor form. Did you know that braces for your teeth only apply 1 gram of pressure and yet they are able to move the teeth a few centimeters within 3 months? Imagine what happens to the human skeleton (esp the spine) when dealing with much heavier weight constantly being pushed, pulled, dragged etc when exercises or performed with incorrect posture.
Bottom line, every cue that I give is imperative to perserving the clients body.
I know to the occassionaly trainee gets sick of it, and can create some awkward silence time-to-time, but their longterm health is on the line. Sometimes doing the right thing isn't recognized or appreciated, but if you're a professional than you keep doing what you know is right.
When you follow the teachings of people like Paul Chek, Gary Gray and Juan-Carlos Santana, you can't in good conscious allow your clients to perform movements with improper form and/or bad posture.
Motor engrams are motor patterns used to perform a movement or skill, that are stored in the motor area of the brain. So if you learn how to do the movement correctly while training with me, and perform enough reps of an exercise
it gets programmed into your Central Nervous System.
Eventually you will instictively perform the movement correctly -
and if a situation comes up in everday life where you have to perform a task, that mimics an exercise we do in the gym, you will automatically do it right and greatly reduce your risk of injury. Conversely, if I allow a client to; let there shoulders round forward during a chest press, let their traps roll up toward their ears during a tricep extension, or chest collapse forward during a squat, it not only increases the likelihood of injury in the gym, but also in everday life when muscle recruitment is called for. For example - if a person doesn't perform a squat-to-shoulder-press correctly in the gym, then, when they have to pick something off the floor and put it onto a shelf or whathaveyou, the risk injury is greatly increased.
Studies show that it only takes 300 (10 trips to the gym following a 3 x 10 set/rep format) repetitions of an exercise for it to become burned onto your CNS' harddrive.
Once, it becomes burned onto your harddrive, it takes approximately 3,000 repititions to unlearn that movement. This is why it is so important learn how to perform exercises perfectly - and why I believe it is so imperative for a deconditioned person to invest in a trainer. You should want someone there protecting you until you have total confidence in your body to protect itself.
I know that it is hard for many to think about their bodies 20,30,40 years from now, but it is impossible for me not to think about it while I'm training a client.
I have more than one client that would love for me to shut up, but to me, doing so would be unethical. I know what happens as a result of poor form and poor posture, and I can't in good conscious turn a blind eye to poor form. Did you know that braces for your teeth only apply 1 gram of pressure and yet they are able to move the teeth a few centimeters within 3 months? Imagine what happens to the human skeleton (esp the spine) when dealing with much heavier weight constantly being pushed, pulled, dragged etc when exercises or performed with incorrect posture.
Bottom line, every cue that I give is imperative to perserving the clients body.
I know to the occassionaly trainee gets sick of it, and can create some awkward silence time-to-time, but their longterm health is on the line. Sometimes doing the right thing isn't recognized or appreciated, but if you're a professional than you keep doing what you know is right.
Monday, November 8, 2010
What makes you smell pretty, actually stinks...
Over the Summer, I posted that up to 80% of what you put on your skin finds its way into your bloodstream. Keep that in mind when you put on your deoderant and cologne- which are loaded with chemicals and metals. People typically put cologne on their neck and DO under the arms. Both places are home to lymph node clusters. READ MORE...
The body has over 300 filtering selected white blood cells
and foreign elements. The lymph node is a component of the lymphatic system. The lymphatic system moves lymph node fluid, waste substance, and nutrients through out your body bloods...tream and tissues.
Each lymph node is also an important part of your immune system. Your lymph node filters fluids, catching viruses, bacteria, and other unknown materials. Then your unique white blood cells destroy the unwanted materials. Keep this in mind when buying your DO, and try to buy natural products. With cologne, only wear when necessary and try to spray it on your clothing collar if it wont ruin the material.
The body has over 300 filtering selected white blood cells
and foreign elements. The lymph node is a component of the lymphatic system. The lymphatic system moves lymph node fluid, waste substance, and nutrients through out your body bloods...tream and tissues.
Each lymph node is also an important part of your immune system. Your lymph node filters fluids, catching viruses, bacteria, and other unknown materials. Then your unique white blood cells destroy the unwanted materials. Keep this in mind when buying your DO, and try to buy natural products. With cologne, only wear when necessary and try to spray it on your clothing collar if it wont ruin the material.
Wednesday, October 6, 2010
Free Nutrition Consultations for Parents and their Children...
Through the end of the year I will be doing free nutrition consultations for any parents interested in improving their child's diet.
This offer is valid to all Hoboken residents. I will be available a few hours a day Monday through Friday.
This is my way of giving back to the community. It is my hopes that I can get in front of as many people as possible to teach them simple ways to improve their immunity to disease and increase energy - while eating in a way that shows respect to our environment.
I truly hope that people take advantage of this offer ( which is a $150 value ).
For more information call Greg at 917.573.4563
This offer is valid to all Hoboken residents. I will be available a few hours a day Monday through Friday.
This is my way of giving back to the community. It is my hopes that I can get in front of as many people as possible to teach them simple ways to improve their immunity to disease and increase energy - while eating in a way that shows respect to our environment.
I truly hope that people take advantage of this offer ( which is a $150 value ).
For more information call Greg at 917.573.4563
Monday, August 23, 2010
Tips to finding a good trainer...
I've met far too many people that have had negative experiences with Personal Trainers. Unfortunately, I can't say that I'm surprised.
The sad truth is that the Personal Training industry isn't regulated nearly enough.
Quite literally, a person can obtain a certification to train people via the internet in matter of days if not hours.
Scary stuff. The majority of the people that choose this certification route work at the larger franchised gyms. Gyms that have a massive number of members. Often these gyms offer at least 1 free PT session to new members. This means there are thousands of people in the US at risk for serious injury everyday.
One study showed that 80% of Personal Trainers surveyed, stated that their main source of exercise and fitness information is 'fitness' magazines such as; 'Ironman', 'Muscle Mag' etc. For true fitness professionals, this is mortifying.
For two reasons: 1.) Most of those magazines are written by and for people using anabolic steroids or body builders that ingest large doses of shit supplements. Which means the volume and exercises in the programs found in these magazine are fairly insane. Put simply, magazines are not written for the average trainee.
2.) Because 80% of PTs get awful information and put it to action with new members- the new members more often than not have a bad experience with that trainer. Which means that educated professionals like myself have to work hard to undo the damage done by these hacks. Most of my initial meetings with clients are spent trying to gain their trust in the fact there are people in this industry really help clients change their lives for the better on a daily basis.
So when you join a new gym and get a free session or decide its time to get serious about your health and find a fitness professional, ask these simple questions.
How long have you been a Personal Trainer? - Obvious enough right? This is an important because even the biggest hack will pick up some useful information along the way from people who actually know what they're doing. Also, it shows a level of dedication to the industry and helping people.
What certifications have you obtained - ACSM, NASM, ACE, CHEK Institute & CSCS are some of the major players and require the trainer to spend REAL time studying and passing a very challenging test. Of course there are a few other certifications that have some value, especially some specialized certifications like the US Track & Field cert that James' possesses and the Chek Holistic Lifestyle Consultant cert that I have.
- When was the last time you attended a fitness & wellness convention/seminar or did a correspondence course?
This will help you figure out whether or not it is a priority for the trainer to stay on top of their game in an ever evolving industry. New science and information about fitness and wellness comes out on a daily basis, it is our responsibility to stay current in order to help our clients achieve their goals and more importantly keep them safe.
Do you have any testimonials from your clients? - Testimonials provide you with important information about the person you're entrusting with your body and potentially your money. You can find a few testimonials about me in older blog posts.
These are just a few tips,I hope that they help.
One last thing to note, is that if you are going to do in-home personal training - it should always be done with me or if you live in a nother state, then make sure the trainer has liability insurance.
The sad truth is that the Personal Training industry isn't regulated nearly enough.
Quite literally, a person can obtain a certification to train people via the internet in matter of days if not hours.
Scary stuff. The majority of the people that choose this certification route work at the larger franchised gyms. Gyms that have a massive number of members. Often these gyms offer at least 1 free PT session to new members. This means there are thousands of people in the US at risk for serious injury everyday.
One study showed that 80% of Personal Trainers surveyed, stated that their main source of exercise and fitness information is 'fitness' magazines such as; 'Ironman', 'Muscle Mag' etc. For true fitness professionals, this is mortifying.
For two reasons: 1.) Most of those magazines are written by and for people using anabolic steroids or body builders that ingest large doses of shit supplements. Which means the volume and exercises in the programs found in these magazine are fairly insane. Put simply, magazines are not written for the average trainee.
2.) Because 80% of PTs get awful information and put it to action with new members- the new members more often than not have a bad experience with that trainer. Which means that educated professionals like myself have to work hard to undo the damage done by these hacks. Most of my initial meetings with clients are spent trying to gain their trust in the fact there are people in this industry really help clients change their lives for the better on a daily basis.
So when you join a new gym and get a free session or decide its time to get serious about your health and find a fitness professional, ask these simple questions.
How long have you been a Personal Trainer? - Obvious enough right? This is an important because even the biggest hack will pick up some useful information along the way from people who actually know what they're doing. Also, it shows a level of dedication to the industry and helping people.
What certifications have you obtained - ACSM, NASM, ACE, CHEK Institute & CSCS are some of the major players and require the trainer to spend REAL time studying and passing a very challenging test. Of course there are a few other certifications that have some value, especially some specialized certifications like the US Track & Field cert that James' possesses and the Chek Holistic Lifestyle Consultant cert that I have.
- When was the last time you attended a fitness & wellness convention/seminar or did a correspondence course?
This will help you figure out whether or not it is a priority for the trainer to stay on top of their game in an ever evolving industry. New science and information about fitness and wellness comes out on a daily basis, it is our responsibility to stay current in order to help our clients achieve their goals and more importantly keep them safe.
Do you have any testimonials from your clients? - Testimonials provide you with important information about the person you're entrusting with your body and potentially your money. You can find a few testimonials about me in older blog posts.
These are just a few tips,I hope that they help.
One last thing to note, is that if you are going to do in-home personal training - it should always be done with me or if you live in a nother state, then make sure the trainer has liability insurance.
Sunday, July 25, 2010
Workout Songs for Your Ipod... (Part 1)
Here is some music for your training playlists. These are mostly older songs, newer songs will be posted in a forthcoming post. Some songs you may know, some you probably wont. Please send some of your own personal favs to me, I'm always open to hearing some new tunes. Enjoy...
'Baba O'Riley' - The Who
'Hunger Strike' - Temple of the Dog
'Institutionalized' - Suicidal Tendencies
'Times Like These' - Foo Fighters
'Sleep now in the Fire' - Rage Against the Machine
'Negasonic Teenage Warhead' - Monster Magnet
'Good' - Better Than Ezra
'Dammit' - Blink 182
'So Jersey' - Bouncing Souls
'Crumblin' Down' - John Mellencamp
'NIB' - Black Sabbath
'Skulls' - The Misfits
'England Belongs to Me' - Cock Sparrer
'How Come' - D12
'One More Road to Cross'- DMX
'Time to Go' - Dropkick Murphys
'A-Ok' - Face to Face
'Rebels of the Sacred Heart' - Flogging Molly
'Time for Some Aksion' - Red Man
'Time Bomb' - Rancid
'Story of My Life' - Social Distortion
'Fight the Youth' - Fishbone
'Gravel Pit' - Wu Tang Clan
'Wake Up Call' - The Prodigy
'Simple Song' - Avail
'City of Blinding Lights' - U2
'If you so Gangsta' - Lloyd Banks
'Somewhere I Belong' - Linkin Park
'Prison Sex' - Tool
'This Love' - Pantera
'Shoots and Ladders' - Korn
'In the Meantime' - Spacehog
'God Willing' - Dropkick Murphys
'Crispy Bacon' - Laurent Garnier
'Give it Away'- Red Hot Chili Peppers
'Baba O'Riley' - The Who
'Hunger Strike' - Temple of the Dog
'Institutionalized' - Suicidal Tendencies
'Times Like These' - Foo Fighters
'Sleep now in the Fire' - Rage Against the Machine
'Negasonic Teenage Warhead' - Monster Magnet
'Good' - Better Than Ezra
'Dammit' - Blink 182
'So Jersey' - Bouncing Souls
'Crumblin' Down' - John Mellencamp
'NIB' - Black Sabbath
'Skulls' - The Misfits
'England Belongs to Me' - Cock Sparrer
'How Come' - D12
'One More Road to Cross'- DMX
'Time to Go' - Dropkick Murphys
'A-Ok' - Face to Face
'Rebels of the Sacred Heart' - Flogging Molly
'Time for Some Aksion' - Red Man
'Time Bomb' - Rancid
'Story of My Life' - Social Distortion
'Fight the Youth' - Fishbone
'Gravel Pit' - Wu Tang Clan
'Wake Up Call' - The Prodigy
'Simple Song' - Avail
'City of Blinding Lights' - U2
'If you so Gangsta' - Lloyd Banks
'Somewhere I Belong' - Linkin Park
'Prison Sex' - Tool
'This Love' - Pantera
'Shoots and Ladders' - Korn
'In the Meantime' - Spacehog
'God Willing' - Dropkick Murphys
'Crispy Bacon' - Laurent Garnier
'Give it Away'- Red Hot Chili Peppers
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