Nutrition Articles

coffee

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 🙂

Brandon

Sources:

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

 


EVERYBODY POOPS: So what’s the scoop about poop??

EVERYBODY POOPS: So what’s the scoop about poop??

As a personal trainer, I get to hear all type of interesting stories! Some of the best ones come from the bowels of the restroom (Ya… I went there…)! See our waste can be an indicator into how the rest of our body is operating. This type of information is vital in order to solve some of the biggest issues people complain about when it comes to digestion and ultimately weight loss!

Bowel movements are the body’s natural way of excreting waste. Your body takes the nutrients it needs from the food you eat and eliminates what’s left. We can tell a lot about our health by the details of our bowel movements. For instance, all shades of brown are completely normal. If you’re coming across different colors of poop it could be that food is moving too quickly through the intestines and doesn’t have enough time to break down (green in color), it could be from excess fat in the stool (yellow), or you could experience a change in color due to certain medications. Best to pay attention or to look further into details if your bowel movements is not a shade of brown.

One of the main issues that are very common when it comes to bowel movements is constipation. This can happen due to change in your usual diet or activities, stress, too much dairy, antacid medications containing calcium or aluminum, but the most common cause of constipation is dehydration. Without water, our body starts to shut down. Every cell, tissue, and organs need water to function properly. Extra fluids keep the stool soft and easy to pass but will never cure constipation. How hard you are needing to push in the washroom is also a sign of what’s really going on. If you are having to push hard, this could be to dehydration, too much dairy, decrease in physical activities, but most common are needing more fibre in your diet. How often you poop is relative to the individual. The normal range spans from 3x a day to once every 3 days.

Easy ways to keep your guts happy? Taking a probiotic will help promote a healthy digestive tract and a healthy immune system. When you lose “good” bacteria in your body (like after taking antibiotics), probiotics can help replace them. Using essential oils such as DiGize, will not only do wonders to stomach pain but will also support your overall health. Ingredients: Tarragon (for intestinal parasites), ginger (prevents fermentation), peppermint (improves digestion), juniper (cleanses kidneys), fennel (stimulates stomach), lemongrass ( anti-fungal), anise (increase bile flow), patchouli (reduces fluid retention).

Make sure you’ve got the scoop on your poop!!

 

– By your resident poop expert, Coach Sarah!


 

Meet The Author – Sarah has helped clients at One to 1 Fitness and Wellness for over 5 years! She is presently the longest running member of the team and most know her by being on the receiving end of a good butt kicking! Sarah’s superpower is her ability to make all of her clients feel super comfortable and at ease through their tough fitness and health journeys. That backed with her strong knowledge of the human body and she is able to fight any goal, big or small!

If you have any questions you would like to ask Sarah don’t hesitate to email her at – sarah@personaltrainingreddeer.com or visit her at One to 1 Fitness – 403.341.4041


Jason’s Tips for the Perfect Workout!

Jason’s Tips for the Perfect Workout!

We all have had that awesome workout where we pushed our body to the limit; leaving the gym all hot and sweaty! I have found that these tips are all things I have learned in my 14 years of training that helped me break personal records and keep the passion alive and strong. Enjoy!

  1. Start every workout with a proper dynamic warm up that includes mobility exercises!
  2. After you are fully warmed up, start by doing a few repetitions of an explosive movement. Examples, on When preparing for a day with deadlifts start with a dumbbell snatch, When preparing for squats start with box jumps and finally when preparing for a day with bench presses start with clapping/explosive push ups.
  3. Only listen to intense music right before the lift. Pick your favorite song and blast it!
  4. Calm yourself and refocus after each set. If you are to hyped up throughout the entire workout you will burn out to quick.
  5. Make sure you haven’t eaten too close to a workout. Your body has a tough time digesting food under pressure and stress. A workout can cause both and put your digestive system into the fight or flight mode!
  6. Practice box breathing intra and post workout. Calming your nervous system post workout is one of the most important things for getting the body into recovery mode. If Navy Seals do it, it has to do something, right???
  7. Make sure you are consuming enough sodium. This is very important for athletes and very active people. Individuals that intensely train quickly burn through their electrolytes. This leaves the body depleted of many essential minerals making it hard not only to have a great workout but also to recover properly!
  8. Start a Pre-Workout routine. A Pre-Workout routine helps signal our body to prepare for battle! If you are coming from the office, it is important to have some time to get your mind right before you start training! This will not only allow you to put full effort into your workout but it will also allow you to focus on proper form and destress from your busy day!
  9. Remember your WHY! Why is it important to you to be in the gym? Why does this workout, accumulated with all the other workouts, help you get to your goals? Why are those goals important to you? If you are feeling down about your progress or you aren’t motivated, always get back to WHY you wanted it in the first place. This will provide the fuel to reignite your training!

– Jason


 

Meet The Author – Jason is a personal trainer and nutritionist who specializes in long term body composition changes, as well as strength and conditioning. He has competed in strong man, body building, and endurance races such as Tough Mudder. His post-secondary education is through the University of Alberta and Red Deer College in Kinesiology and Education. Jason is driven by his desire to help YOU through your fitness and health goals!

If you have any topics your would like Jason to discuss next don’t hesitate to email him at – jason@personaltrainingreddeer.com or visit him at One to 1 Fitness – 403.341.4041


pregnant nutrition supplement pregnancy

Infographic: Nutrition and Supplementation for Pregnancy

“I grow tiny humans. What’s your superpower?”

There’s no magic formula for a healthy pregnancy diet. In fact, during pregnancy the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats. However, a few nutrients in a pregnancy diet deserve special attention.

pregnant nutrition supplement pregnancy

Nutrition and Supplementation for Pregnancy

Start with adding 300 calories a day to your maintenance caloric intake. This will help ensure that as the baby is taking calories from mom to grow, mom is still metabolically supported. 30% of dietary intake should come from healthy fats, rest of calories get made up in protein and carbs (amounts depending on your usual nutritional regime). Try to remain as organic as possible when it comes to food choices.

Supplements are not only for the baby’s health and development but also maintain the mother’s levels, which she is now sharing with the baby. For example, a large portion of  essential fats are being taken by baby from mom during development, if more aren’t supplemented to support both bodies it can lower mom’s brain function, aka. baby brain 🙂

Remember, even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting three months before conception — can help fill any gaps. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition. Amounts will vary from person to person and this is a basic list of supplements, you may need different ones or more so it’s important to check with your doctor first.

Folate and folic acid — Prevent birth defects: Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of preterm delivery.

Good sources: Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate. I.e. Spinach, beans, asparagus, oranges and peanuts.

Calcium — Strengthen bones: You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.

Good sources: Milk, yogurt, cheese, spinach, salmon, broccoli and kale.

Vitamin D — Promote bone strength: Vitamin D also helps build your baby’s bones and teeth.

Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include citrus juice, milk and eggs.

Protein — Promote growth (brain and tissue development): Protein is crucial for your baby’s growth, especially during the second and third trimesters.

Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include cottage cheese, greek yogurt, and as a vegetarian option,  beans and lentils.

Essentials Fats:  Focus on essential fats, specifically omega-3’s, high in DHA which aids in brain development

Good sources: flax, hemp seed, salmon, avocado, coconut oil, and walnuts

Anti-oxidants: anti-oxidants found rich in greens or dark berries will aid in immune system development for the baby and also support the mother’s immune protection.

Iron — Prevent anemia: Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, your blood volume expands to accommodate changes in your body and to help your baby make his or her entire blood supply — doubling your need for iron. If you don’t get enough iron, you might become fatigued and more susceptible to infections. The risk of preterm delivery and low birth weight may also increase..

Good sources: Lean red meat, kidney beans and spinach are good sources of iron, or iron-fortified breakfast cereals.

Chat soon 🙂

-Whit


Meet The Author

Whitney has been working with One to 1 Fitness and Wellness for the past 4 years. Previous to working with One to 1 she was actually utilizing their services to reach her own goals (and still does!). In 2014 she was the winner of the One to 1 Fitness Trainer of the Year and just competed in her third ABBA fitness competition finishing top 10 in her class.

After training as a client at One to 1 for a year and a half (and falling in love with every aspect of her journey) she gained a constant thirst for more knowledge and developed a powerful desire to impact lives the way that hers has been.

The first step in getting anywhere is deciding you are no longer willing to stay where you are!

If you have any topics your would like Whitney to discuss next don’t hesitate to email her at – whitney@personaltrainingreddeer.com or visit her at One to 1 Fitness – 403.341.4041


pregnant baby dumbbells

Your Guide to a Safe Exercise Routine as a Pregnant Woman

Before engaging in a resistance training program, pregnant women should always get medical clearance from their physician. Key points to remember when entering into your exercise routine (to be monitored no matter which trimester you are in):

  • Adjust your goals. You should seek to maintain a reasonable level of fitness, with the specific protocol based on your current fitness level. Anything the body is already accustomed to in terms of exercise may be continued (including running) unless there are underlying medical concerns. Rather than focusing on gaining muscle or losing fat, aim to maintain fitness while gaining a healthy, not excessive amount of weight (average demographic for optimal weight gain is around 25-35 lbs).
  • Manage your core body temperature. Keep it under 100 degrees fahrenheit (38 degrees celsius) especially during the third trimester. Wear loose- fitting clothing and make sure the training environment is cool and well ventilated. Moreover, it is essential to keep well hydrated throughout exercise to increase heat dissipation. Consuming 8 oz of water before training and then an additional 8 oz for every 15 minutes of exercise is a good rule of thumb to maintain fluid balance.
  • Keep your heart rate in check, especially during cardiovascular activity. A good rule of thumb: you should be able to carry on a conversation without getting out of breath. This will vary depending on the mother’s level of prenatal fitness and previous exercise regime. If unsure it is always best to err on the side of caution.

Best and Worst Exercises for Pregnancy, and Things to Change and Avoid in Each Trimester

“Results are in. We’re having a bad ass.”

The First Trimester:

The first trimester is the most important period for fetal growth, including development of limbs and internal organs. During this time, major physiological changes take place without significant changes in the mother’s measurements or proportions. Weight gain averages less than 4.5 kilograms, so there generally is no need to modify exercises based on those considerations.

During the first trimester you may be overly tired, unpredictably nauseous, and scared that each move you make will harm the baby. However, working out during the initial three months can help increase your energy levels and minimize many pregnancy induced discomforts. Plan a simple workout: If you are a non-exerciser start with brisk walking or take up a prenatal yoga class under supervision of a certified instructor. Be regular with workouts: Try to make it a point to spend at least 30 minutes a day doing something active during the initial months and gradually increase your time and pace with the kind of regimen you follow. For example, a program involving resistance training three times a week and alternating light to moderate intensity cardio on your days in between will give you 30 minutes of activity a day, 5 to 6 days a week, plus a day or 2 of just rest and recovery. And finally, don’t miss warm-up and stay hydrated!

The Second and Third Trimester:

Working out in the second trimester generally feels much better, after battling nausea and fatigue it is common for many women to feel a surge of energy and better overall fitness that you can take advantage of. But it’s also important to remember significant changes in body habitus take place throughout the second and third trimesters, with weight gain averaging 22–35 pounds. Compounding matters, weight gain is centered about the midsection, altering posture and center of gravity. This can make the execution of many exercises difficult or impossible to perform. Breathing can become more difficult due to the fetus pressing on the diaphragm. It therefore can be necessary to modify or eliminate exercises to suit a woman’s comfort level. If necessary, towels and pillows can be used to facilitate performance. Other examples would be trading the cross trainer for a seated stationary bike, or performing body weight squats using a chair for balance and changing your feet to a wider stance, angling your toes outwards slightly.

Exercise-related restrictions warranted at the onset of the second trimester:

  • First, the supine position (lying flat on your back facing upwards) should be avoided as it tends to obstruct major veins (compressing the vena cava) carrying deoxygenated blood from the uterus back to the heart. This can decrease cardiac output and result in orthostatic hypotension (abnormally low blood pressure).
  • Second, exercises that require forward flexion at hips and/or waist should be avoided after the first trimester or until it starts to feel uncomfortable. The pregnant woman’s uneven weight distribution tends to make these moves awkward and places increased stress on the lumbar region. They also can result in dizziness and/or heartburn. As an alternative, a modified all fours position (hands and knees) is more conducive.
  • Thirdly, any overhead movements should be eliminated (e.g. overhead shoulder presses, or lat pull downs) as they can cause the baby to roll prematurely, moreover increasing risk of the umbilical chord becoming entangled around the baby.
  • Finally any dynamic abdominal exercises (e.g. crunches) as they become uncomfortable.

Key Points on Resistance Training:

Before exercising: Prenatal exercise should always begin with a light warm-up and end with a brief cool down. Generally, 5–10 minutes of light cardiovascular activity is generally sufficient for both the components. It is important to exercise after a sufficient meal to avoid hypoglycemia. Most importantly, it is essential to be aware of the warning signs to stop exercise should adverse symptoms arise.

Resistance sets should be anywhere from 1-3 and rest between sets should last approximately 2 minutes, allowing enough time for recovery of maternal heart rate. Sets should be somewhat challenging but should not progress to the point of absolute muscular fatigue. Similarly, static exercises (non moving holds) should be held until the muscles are challenged but not to the point where the woman can no longer support her body weight. Doing higher reps helps you maintain normal breathing and avoid stressing your joints, so choose the weights that allow you to maintain a rep range between 12-20 for each set. Avoid using momentum to move the weights, make sure to lift and lower with your primary mover muscles.

Note: Given that joints are much less stable during pregnancy due to a significant increase of relaxin during the first trimester, it is particularly important for the pregnant woman to use proper form during exercise. Repetition speed should be slow to moderate, taking approximately 2 seconds on the pulling action and 3 seconds on the releasing action. It is also best to stay active between sets, this can be accomplished by walking around the room or performing light dynamic stretching movements.***

Avoid the Valsalva Maneuver: The breathing maneuver (used when lifting) where you forcefully exhale without actually releasing any air. Breath holding increases both heart rate and blood pressure and can decrease oxygen flow to the fetus.  Breathing should be steady and regimented throughout the duration of any form of exercise.

Cardiovascular Activity:

When choosing cardiovascular exercise routines, try to choose activities that create less joint stress, e.g. walking, swimming, stair climbing (at a walk pace), elliptical machine, the stationary bike and yoga. Avoid high impact activities that could injure your joints or the baby, e.g. contact sports, skiing, sprinting, or plyometrics.

As far as frequency of working out, again it will depend on your current level of fitness and previous workout routine. 30 minutes of activity per day (whether it be resistance training, walking, or yoga) is a good place to start. A 3-day-a-week resistance routine can be employed with excellent success. Training should be performed on nonconsecutive days to allow for sufficient neuromuscular recuperation. Above all, listen to your body, what it allows you to do may change throughout your pregnancy. Make changes and modifications as necessary.

The Importance of Core Training:

When designing a routine, particular emphasis should be placed on training the core, which can help to counteract lumbar stress and alleviate stress and pain in the low back. Static (stationary) endurance-based core exercises such as planking (see descriptions of these exercises below) are ideal for the pregnant woman because they have been shown to promote back health while minimizing stress to the spine. Dynamic (moving) core exercises, such as crunches, also can help to improve core strength, although these movements tend to become difficult as term progresses and may be best tolerated during the first trimester. Just remember to always support the spine!

Warning Signs to Terminate Exercise Session Immediately:

Vaginal bleeding

Difficult or labored breathing before exertion

Dizziness

Headache

Chest pain

Muscle weakness

Calf pain or swelling (rule out thrombophlebitis)

Preterm labor

Decreased fetal movement

Amniotic fluid leakage

Next week I will discuss Nutrition and Supplementation!

Chat soon 🙂

-Whit


Meet The Author

Whitney has been working with One to 1 Fitness and Wellness for the past 4 years. Previous to working with One to 1 she was actually utilizing their services to reach her own goals (and still does!). In 2014 she was the winner of the One to 1 Fitness Trainer of the Year and just competed in her third ABBA fitness competition finishing top 10 in her class.

After training as a client at One to 1 for a year and a half (and falling in love with every aspect of her journey) she gained a constant thirst for more knowledge and developed a powerful desire to impact lives the way that hers has been.

The first step in getting anywhere is deciding you are no longer willing to stay where you are!

If you have any topics your would like Whitney to discuss next don’t hesitate to email her at – whitney@personaltrainingreddeer.com or visit her at One to 1 Fitness – 403.341.4041


Baby Bumps and Barbells

Baby Bumps and Barbells

 

Yes, you can — and should — exercise during pregnancy. Here’s how to stay fit while keeping your baby (and yourself) safe and healthy.

The research is pretty clear: Exercise during pregnancy offers tons of health benefits to you and your child, both now and down the road. It has been found that pregnant women who maintained physical activity levels gained 20% less weight while pregnant than those who remained inactive.  Moreover, resistance training during pregnancy can substantially reduce maternal weight gain over the course of term. This is significant not only for health during pregnancy but also after childbirth. Being more active before/during your pregnancy has also been shown to accelerate postpartum weight loss.

Gestational diabetes mellitus (GDM) is the most common medical complication associated with childbirth, affecting up to 10% of all pregnancies. Compared to inactive women, those who exercise during pregnancy reduce their odds of acquiring GDM by 59%.

Exercise during the course of pregnancy can also help balance out common alterations in mood.

“Exercise gives you endorphins, endorphins make you happy. Happy people don’t kill their husbands. They just don’t.”

– Elle Woods “Legally Blonde”

Studies also suggest that prenatal exercise actually can have positive impact on the fetus.

The children of women who perform exercise throughout the term have been found to exhibit signs of heightened attentiveness and discipline. Exercise increases blood volume and nutrient movement which in turn increases fetal nourishment during development.

Bonus:  It has also been found that frequent exercisers experienced a shorter duration of active labor, a reduced incidence of cesarean delivery and shorter hospitalization afterwards.

Next week I will dive straight into How to Safely Maintain an Exercise Regime While Pregnant!

Chat soon 🙂

-Whit


Meet The Author

Whitney has been working with One to 1 Fitness and Wellness for the past 4 years. Previous to working with One to 1 she was actually utilizing their services to reach her own goals (and still does!). In 2014 she was the winner of the One to 1 Fitness Trainer of the Year and just competed in her third ABBA fitness competition finishing top 10 in her class.
After training as a client at One to 1 for a year and a half (and falling in love with every aspect of her journey) she gained a constant thirst for more knowledge and developed a powerful desire to impact lives the way that hers has been.
The first step in getting anywhere is deciding you are no longer willing to stay where you are!

If you have any topics your would like Whitney to discuss next don’t hesitate to email her at – whitney@personaltrainingreddeer.com or visit her at One to 1 Fitness – 403.341.4041


11 Tips for staying on Your diet!

11 Tips for Staying on Your Diet!

We have all been there…

We decide it is time to start cleaning up our eating habits but…

then the dreaded cravings kick in!

Here are some tips that I have found that helped me when these cravings hit!

  1. Always be prepared. Having your meals on hand will prevent you from getting hungry and making impulse decisions such as that breakfast sandwich you have in the morning when you get your coffee from Tim Hortons 😉
  2. Eat frequent meals to prevent your blood sugar from dropping!
  3. Sugar free jello! Be careful with this one! Eating artificial sweeteners will satisfy your sweet tooth but will only do so temporarily. The more you eat artificial sweeteners the longer it will take for the craving to completely subside.
  4. Planned cheat meal! Key word here is planned! There are a number of benefits that come from a meal like this. Not only does it taste good and allow you to practice moderation BUT it also increases your leptin and thyroid hormones which in turn will increase your metabolism. Your coach will tell you when you need one, so don’t go crush a whole large pizza without your coach telling you to 😉
  5. Carbonated water – The carbonation can help curb your appetite. My personal favorites are the lemon lime and strawberry kiwi flavors made by ICE.
  6. Cucumbers – Cut up a cucumber length ways and add small amounts of Splenda and cinnamon. Place in the freezer for 1-2 hours you have crunchy sweet treat. Or cut up a tomato and just add some pepper and Himalayan pink salt!
  7. Eat the protein and vegetable portion of your meal first. Eating vegetables or protein before we consume carbohydrates help keep blood sugar levels lower and stable for longer periods of time. Stable blood sugar=less cravings.
  8. Chew gum – My personal favorites are the dessert flavored gums by Extra.
  9. Remembering that every time you practice self-discipline the easier it will become, so resist that delicious donut your clients or coworkers bring in! You can do it!  
  10. Choose healthy foods that you like. It doesn’t always just have to be chicken and rice! Make sure you switch it up.
  11. Remember your why! What drove you to make these changes to begin with? Put yourself back in the position you were in before you started this journey. 

Success is small efforts repeated!

– Jason


 

Meet The Author – Jason is a personal trainer and nutritionist who specializes in long term body composition changes, as well as strength and conditioning. He has competed in strong man, body building, and endurance races such as Tough Mudder. His post-secondary education is through the University of Alberta and Red Deer College in Kinesiology and Education. Jason is driven by his desire to help YOU through your fitness and health goals!

If you have any topics your would like Jason to discuss next don’t hesitate to email him at – jason@personaltrainingreddeer.com or visit him at One to 1 Fitness – 403.341.4041


Jason’s Big Four for Recovery

Jason’s Big Four for Recovery

When you walk into One to 1 Fitness you will immediately see a message on the wall that states, “We can’t change your life in 30-60 minutes; We can only hope to influence what you do in the other 23 hours a day”.

From your food intake, to your water, to your stress levels, to your sleep… they all play a huge role in your progress.

There is a great chance if you aren’t seeing results but you are busting your butt in the gym that recovery is lacking!

Here are my Top 4 Tips that I give all of my clients to help recover better so they can reap the rewards of their hard work!

  1. Post Workout Nutrition– Making sure your body is getting adequate nutrients to aid in recovery is a must if you plan on training frequently. For maximal recovery 0-30 minutes post exercise I suggest getting 30 grams  lean protein source and 15-30 grams of fast digesting carbohydrates. My personal favorite is a protein shake and two caramel chocolate chip rice cakes.
  2. Hydration – Remember that 75 percent of muscle tissue is water. Water is necessary for every metabolic function in the human body. Yet many of us still go through our daily lives dehydrated.  Ensure that 90% of the fluids you are taking in everyday is composed of water. If you are very active and know the coming workout will be intense try taking ¼ teaspoon of Himalayan salt to help replace the minerals lost from an intense workout.
  3. Sleep! – I know I sound like you’r mother here but try to get more shut eye! I am guilty of not getting enough sleep. Sleep plays an essential role in recovery and well being. It is proven that the sleep you get before midnight is more effective than the sleep afterwards. Things to avoid to help you sleep better include, but are not limited to,:- Avoiding alcohol- Staying away from Blue light prior to sleeping (turn off those computers and phones an hour before bed!)- Nicotine or caffeine – Not only before bed but limit usage throughout the day. Both sources can impede restful sleep.
  4. Controlling Stress – Being chronically stressed will rob you of recovery as well as your well being. We often view exercise as a stress reliever but to our body we are in battle! Dedicate 10 minutes post workout to doing very light cardio! Focus on slowing down your breathing and relaxing. If stress from work or life is too high, I suggest that you take 10 minutes twice a day to practice mediation and breathing techniques. Productivity will increase and you will feel better for it!

I hope this has helped! If you have any questions or concerns please don’t hesitate to message me at jason@personaltrainingreddeer.com!

You will immediately see and feel the positive signs by implementing these steps!

Jason


Meet The Author – Jason is a personal trainer and nutritionist who specializes in long term body composition changes, as well as strength and conditioning. He has competed in strong man, body building, and endurance races such as Tough Mudder. His post-secondary education is through the University of Alberta and Red Deer College in Kinesiology and Education. Jason is driven by his desire to help YOU through your fitness and health goals!

If you have any topics your would like Jason to discuss next don’t hesitate to email him at – jason@personaltrainingreddeer.com or visit him at One to 1 Fitness – 403.341.4041