Coffee – The greatest invention ever? Or, harmful to your health?

Coffee – The greatest invention ever? Or, harmful to your health?

Brandon Schulmeister, BComm, Pn1, NSCA-CPT

If you are anything like me, coffee is life. Without that sweet, sweet liquid, some days would seem impossible to start let alone conquer! Being around the gym I know that I am not the only one that loves themselves a good cup of coffee but is it actually any good for you?

You’ve heard it all:

Coffee dehydrates you
Too much coffee is bad for you
Drinking it later in the day can negatively affect your sleep
If you don’t have coffee people won’t want to be around

Okay… I may have made that last one up… or it is what I am told on a daily basis.

There are many misconceptions about the benefits of coffee and honestly, there is still more to be done to really uncovering the benefits and negatives of coffee.

One topic has been prevalent when talking about coffee and that is the distinction between individuals that have the ability to metabolize coffee quickly as opposed to others that can not. Now, this metabolizing effect has nothing to do with one’s ability to metabolize food but the enzyme within the liver that’s job is to break down the caffeine that is transported there.

Brian St. Pierre from Precision Nutrition writes,

“…‘slow’ metabolizers of caffeine don’t process caffeine effectively. These are people who are adversely affected by caffeine, get the jitters, and are wired for up to nine hours after consumption”. While “others just get a boost in energy and alertness for a couple of hours; they are considered ‘fast’ metabolizers of caffeine”.

Research has shown that approximately half of everyone carries the gene variant that makes use slow or fast at metabolizing caffeine. El-Sohemy, Ph.D., of the University of Toronto and the Canadian Research Chair in Nutrigenomics, has “demonstrated that caffeinated-coffee increases the risk of a heart attack among individuals who carry a version of a gene that makes them ‘slow’ caffeine metabolizers, but has no effect among individuals who are ‘fast’ caffeine metabolizers”

El-Sohemy goes on to say that “…moderate intakes of coffee (one to three cups per day) were associated with a lower risk of a heart attack among younger individuals who were also ‘fast’ metabolizers.”

Regardless of being a ‘fast’ or ‘slow’ metabolizer of caffeine I have always practiced moderation. Even something great for you in large quantities can start yielding negative “side effects”. Some negative signs of coffee intake include but are not limited to, abnormal sleep patterns, increased blood pressure, and heart attacks.

How will you know if coffee will have a negative effect on you?

Simple and not so simple. Without knowing precisely if you contain the enzyme with the genetic makeup to be a slow metabolizer it would be advisable to notself-diagnose yourself. In scenarios where you are experiencing many negative side effects to caffeine consumption, you should seek out your physician’s advice. Companies like 23andMe use saliva testing to process your DNA and give you some great information in regards to this and many other items.

Do you have experience any negative effects about coffee? I’d love to hear about it by leaving a comment below! Or, if not, tell me what your favorite coffee is 🙂



St.Pierre, Brian. All about coffee: Is it good for us? Or a disease waiting to happen?
El-Sohemy, Ahmed. The Science of Nutrigenomics
23andMe Canada

The Minefield of January

The Minefield of January

January is upon us…

Whether we like it or not this shift of the calendar signifies a golden opportunity to make positive changes that will reflect the person we want to be!

Many people will play on the fact that a resounding number of people will fail at this goals…

They will say that their program, pill, or machine is the solution to all of this…

Now every company, fitness or not, are singing the New Year, New You slogan.

This time of year is one of the most upsetting for me as a professional in the Fitness and Wellness industry.

I see good people being prayed on by marketers that are playing on their pains and making their solutions sound great…

Telling them about the next Magic Pill…

Make it seem like you only have to do this for 21 days, 6 minutes, etc. to obtain the physical changes that you may desire…

See marketers know consumers.

They know we are all wired for instant gratification.

They all know we want that Magic Pill that changes everything immediately.

And… They know you will pay for it.

Over and over again…

Because there will always be the next best thing.

Have you ever wondered why Dr. Oz is still on? Is there actually a new tea that will help you lose weight?

If he said everything he needed to say his show would have been done long ago.

But that isn’t what brings in money…

In my title, I called January a “minefield”…

“a subject or situation presenting unseen hazards”

And that is precisely what this is for that individual who wants a solution to their problem.

How do you know who truly wants to help you anymore?

You see commercials with happy people using these new machines and think “I want to be like that!”

Then it is purchased and becomes your newest clothing hanger because you didn’t get the end result you had hoped for.

Now, I am not just going to rant on and on about this… I am going to give you some strategies to find the correct program for you.

Is the solution short term?

No solutions in our life come with short-term commitment. You can’t fix a broken relationship with one session with a counselor. You can’t fix a poor financial situation by talking to your financial advisor once.

Whether we like it or not, things like this take time. It takes commitment, it takes will power, it takes openness to change. Don’t be fooled by a program that says you can have everything in a short time period.

Is it healthy?

One of the worst things that could have ever happened is when Dr.’s started to create these revolutionary diet plans. I am not talking about your family doctor who would give you better advice when asked but the ones that market themselves as the “solution”. We are raised to believe all Dr.’s are there for our best interest… we trust them… But there have been a few that have wrecked this trust. There job is to ensure the population remains healthy… why do they need to make money off of you then? They are already paid to do so…

Outside of that, there are the countless diet pills. If the results seem unrealistic… they are. If you are unsure what is realistic. Ask someone close to you. If they give you that “ohhhh ya…” face… It is too good to be true.

Do any of these programs create relationships?

Why are relationships important to your success? Humans are social animals. We have always done better in groups than we have by ourselves. It is much easier to give up on your goals when it is an inanimate object (pills, machines, etc.) than it is to another person. But, more importantly, it is much easier to build trust and respect for another person than it is for those inanimate objects. This trust is what allows you to fully open up to this solution. What allows you to push past lows in motivation.

Can this solution help you out of lows of motivation?

Chances are they can’t… a treadmill can’t connect with you emotionally.

You will lose motivation and more times than not it is not your fault! Life throws us curveballs… but nothing is better than a neutral  party to help you move past these issues by adjusting the plan, by helping you remember why you were doing this in the first place, and just to be an ear to listen.

Can you interact with the self-proclaimed results?

Many companies use “fake” before and afters. Whether they were purchased or photoshopped… they aren’t real.

How do you get past this? Find a program that you can actually interact with the results. Can you talk with a person you say in a marketing campaign at the local gym? Do you have a friend or an acquintance that has done the program? Talk to these people to find out more about the program.

Find a referral

Ask your friends. Poll your Facebook friends. Chat with your collegues.

Gain as much information you can so you can make the best decision possible.

I am hoping these thoughts will help you navigate through the minefield that is January. I want to see everyone succeed and some of that is sifting through people who just want your hard earned cash and don’t truly care about your results. It is my hopes that this will help you bypass these situations!

Happy New Years!

– Coach Brandon


Operation Christmas Child!

Operation Christmas Child!


In the second event in our series of Community Connections we go global!

In partnership with Samaritan’s Purse we will be collecting items for the Operation Christmas Child program.

Each week we will be collecting items to pack the 100 Shoeboxes we have! These will be for boys and girls ages 4-8.

Week One – Toys
Week Two – Collection Health
Week Three – School Items
Week Four – Cards and Games

Make sure to check out our Facebook Event page! Click here for more details!
As a community I know we can affect great change not only within Central Alberta but the world!

Organized Group

Community Connections – November 3rd, 2015

Organized Group

Over the next year One to 1 Fitness will be launching a series of events to promote health, fitness, and well-being. We believe that it is important to establish strong and healthy communities and that we all have a responsibility in that venture. Our Community Connection events are a way for our membership and community to get involved and help us move forward in our commitment to enhance health lifestyles.

Our first event in the series will be on November 3rd, 2015. We are inviting clients and their families, and friends for a night of fun, learning, and inspiration. We will have a number of vendors with a healthy lifestyle in mind geared to helping YOU!

Some of the Community Participants:
Pure Earth
Avena Originals
Maple Tree Gluten Free Bakery
Shaper Images
Athletic Therapy – Josh Calderon
Displays from Sugar Shocker and Dogs with Wings
Young Living
and many more!

We are also lucky enough to have our client Tammy Cunnington coming to speak to us that evening. Tammy has recently competed on the International Stage through the Para Olympics and has a story that will be sure to inspire you 🙂

If you know anyone that wants to find new ways to get healthier, that enjoy learning and having fun, meeting new people, and just getting out of the house… This event is for you 🙂

6 Week Transformation Challenge

I believe that the accountability and support aspects are absolutely key for you to attain your goals.

We have all created goals, set a plan, and have taken action…

but what are the missing ingredients to this plan?

What happens when you lose motivation?

What happens when a stressor or roadblock comes up?

Even as a personal trainer, I have my own coach.


I may have the knowledge but I believe as humans we are terrible at keeping ourselves accountable.


when you have a bad weekend and you were suppose to hop on the scale on Monday, do you?

No!. You spend all of Sunday and Monday morning rationalizing with yourself that you shouldn’t.

“Well it’ll be the same or worse, right? Why even look!?”

Possibly, yes.

But we are now missing the most important factor in all of this!

The accountability… we used the scale as our accountability tool.

Because of this, do we have a better week moving forward?

More times than not, no!

Even when we aren’t perfect we can re evaluate the plan, get back to the basics, and more importantly, remember why we really wanted to make the change in the first place.

What is your WHY?

Because of this I created our 6 Week Transformation Challenge! (trust me I had a number of different names for it but the longer I thought of a cool name the less time I was spending on making this program life changing for you!)

I am looking for 12 people ready and willing to make a change!

This is a 6 week program that includes Unlimited Training through our Fit Body Boot Camp program as well as the coaching aspect from us and the community we will build as a group to ensure everyone gets results!

On Sunday, September 27th at 12pm we will be holding our Opening Ceremonies for this program. We will spend a couple hours getting acquainted, setting appropriate goals/plans, initial nutritional teaching, and getting our initial health and fitness goals set up!

Through this program you will have access to myself and the lovely Samantha Cooper so you have the support needed to work around life’s ever challenging turns :).

Here’s a small taste of what you get in this program:

A great group of people coming together to help each other. (Sometimes the best advice comes from someone else in the process)
Access to two successful fitness and weight loss experts
Appropriate goal setting
Individualized Plan for each person goals
Nutritional Coaching
Personalized Meal Planning
Unlimited Access to our Fit Body Boot Camp
And so much more…

All of this for just $197!

We are evening meeting up again midway for a special Mastermind meeting to ensure the last 3 weeks of your program to optimize your results!

There’s also a prize…

That is awarded to the winner of our challenge…


As a group we will decide on our Transformation Challenge winner!

Not every change you make will be solely reliant on the scale 🙂


For more details on this program please reply to this email or give us a call at 403.341.4041.

Looking forward to seeing you!


Paws on the Pavement - Charity Dog Walk!

Paws on the Pavement – Charity Dog Walk!

I have an exciting event that I hope to see you at! But first…

Do you love animals?

Are you fur baby friendly?

Well, we’ve got a pretty fun time planned for you! Since we are a fitness and wellness studio we have combined funand fitness to make for a good time 🙂


On Saturday, September 12th at 11:30am we are hitting the trails to get some cardio in with our babies.. dont worry it will be around a 30 minute walk! We are supporting Paws and Claws Animal Rescue Foundation to help these awesome people to keep doing what they are doing to help those dogs in need.

We are hoping that people can register in advance and with a minimum of a $25 donation that will include joining the walk, getting your Post Workout Doggie Snack (provided by our awesome sponsors) and your BBQ lunch. Registration will open at 11am that morning if you didn’t get a chance to sign up in advance!

Furthermore, we will be having Hot Diggity Dogs there to have a short performance at 12:30pm where they get to show off what their rescued animals can do!

Also if you don’t have a dog to walk, no problem! We will be arranging for some awesome rescue dogs to join the fun too!

You can also try out our Fit Body Boot Camp program that day for a small donation to the Paws and Claws Animal Rescue Foundation. We have three sessions that you will be able to enjoy at 9, 9:45, and 10:30am​. ​

Please be sure to keep your companions on a leash at all times. We want to make sure everyone has a great time 🙂

If you have any questions check out our Facebook event here or call the studio at 403 341 4041

Hopefully we get to see you there paws and all 😉

Take care,

change word cloud on a vintage slate blackboard

Adaptation is at the Core of Continual Change

Your Red Deer personal trainer will teach you that your body adapts to everything, if you're progress is stuck subtle (not drastic) change is the key to continual progress.

Your body adapts to everything, if you’re progress is stuck subtle (not drastic) change is the key to continual progress.

This may surprise you but when it comes to changing your body I feel you could dial it down to one key concept that will outperform and make more sense than any other. Your body is a master of adaptation, your job is to provide stimulus to which it must adapt.

You may wonder why tonnes of our clients are losing weight and bodyfat by eating more (sometimes in excess of double what they were eating before coming to see us), while the world seems to consistently agree that eating less or portion control is the answer. In truth both are right for the simple fact they both force the body through a process of adaptation. Eating less or smaller portions limits the body’s resources, forcing the body to adapt by finding a way to supplement the resource deficit internally. Unfortunately this isn’t sustainable; you simply can’t create energy without energy. If you’re not convinced next time you fill up your car note the number of kilometres you travelled before requiring a fill and the number of litres of fuel you purchase. Now each subsequent time you fill up your vehicle I want you to travel the same number of kilometres but put 1L less fuel in than the previous refuelling, keep repeating this process. Oh and by the way, please register for roadside assistance as I’m convinced you may require it in the near future.

The above example may seem silly, but essentially any form of restriction on your body whether it be food intake, water intake or restful sleep essentially has the same effect. Lucky for us our body is much more adaptive and resilient than our vehicle so you won’t be stranded as quickly. My point is; it’s not sustainable.

By comparison, when you begin eating more a different kind of adaptation occurs. The initial assumption is that you would gain weight or bodyfat. This can be true if you’re consuming the wrong fuel. We could compare this to our cars again as a mixture of fuel and air, our vehicle requires both in specific amounts and in changing conditions depending on whether you are accelerating, decelerating, or what the air temperature is. We can generalize our body in the same way with one radical exception. Some foods actually require more energy to digest than can be extracted, creating an energy deficit. To a personal trainer this is an ideal environment. You will ultimately benefit from the nutrients from the food but without any physical effort on your part, you can burn more energy than you took in. You can see now the consistency of both examples is that additional energy is required by the body, and why both mechanisms may achieve a similar end result. Those eating more just tend to be happier, have more energy, and find it easier to sustain long term, but then I guess those feelings are a matter of personal preference.

This is just one example of the body’s ability to adapt. Exercise functions in a similar way. If you have a pattern of exercising on the same days, for the same amount of time, using the same exercises, at approximately the same weight or resistance there is little for your body to adapt to. As a result there is little progress. By changing just one of those variables in each workout your body has no choice but to make progress because it must adapt. Now this is usually where our good work ethic get’s us into trouble. A flash of inspiration (like a New Year’s resolution) makes us leap forward and change a whole gambit of things. Our “willpower” subsequently breaks down after a short period because the required adaptation is too much all at once, the body resists. It’s hard for us to believe but often the same or better results will be achieved with baby steps, implementing things at a pace that makes you say, think and feel that, “it’s no big deal.”

If you’re serious about reaching your goals once and for all remember that losing just 1lb/week adds up to 52lbs this year, these would be great results for anyone and are absolutely achievable. Determine your target than work backwards choosing the “no big deal” babysteps, even if it means you can only handle exercising 5 minutes a day to start. (Ex. An average new year’s resolution may last 17-25 days and average exercise might be 1 hour/day=25 hours of exercise. Just 5 min/day would be the equivalent of 30.75 hours of exercise over the course of a year, and no one will stay at 5 minutes for ever. This is why the tortoise won and so will you.)