The Power of Protein Explained

May 18, 2010 By Cabel McElderry Leave a Comment

It’s safe to say that in over 12 years of personal training and weight loss coaching in Red Deer I’ve seen more than a few nutritional fads and practices come and go. One nutritional practice that seems to have stood the test of time is adding a little additional protein to provide the key ingredient for automatic fat loss. In a recent post I’ve added to my other website I explain and define protein rich foods as well as the suggested amount of protein for an individual to consume. These recommendations have remained consistent through all the years I’ve been personal training in Red Deer, they are definitely tried and true. Read the whole story at the following link.

http://fitnessfx.com/2010/05/17/red-deer-personal-training-power-tip-add-a-little-protein/

Filed Under: Newest Articles, Nutrition Articles, Vitamins/Supplements

A Red Deer Personal Trainer Explains Water is a Key Element to Weight Loss

May 17, 2010 By Cabel McElderry Leave a Comment
Red Deer Personal Trainer suggests you drink more water.

Red Deer Personal Trainer says, "water is critical catalyst for lasting health and weight loss."

Today’s post is a reminder from Red Deer Personal Trainer Cabel McElerry that water is a key element to weight loss. You haven’t had enough water today or yesterday but you can start correcting it for tomorrow. Our body is comprised of seventy percent water it is the single most important element to sustain life. The difference proper hydration makes on a day to day basis is enormous. Previously I’ve talked about the importance of total calories, balanced nutrition even the important role of starchy carbohydrates. Consider water to be the catalyst most recommended by Red Deer Personal trainers that brings all those other things together when trying to initiate healthy, permenant weight loss.

Water is a key element in digestion and absorption. Many vitamins and minerals cannot be absorbed without sufficient water present, the range of vitamin Bs and vitamin C are two examples of water soluble vitamins. Proper hydration can have a dramatic effect on the way we feel in terms of mood and energy levels. Chances are you may be among the seventy-five percent of North America that is chronically dehydrated. According to Robert O. Young, PhD in his book The pH Miracle it’s not unusual to lose two percent of your body water in an hour of exercise. He continues to explain; that two percent drop can result in a measurable decrease in performance. A further drop in body water can lead to physical and mental fatigue and a dramatic decrease in muscle strength and the capacity for work. By the five percent mark you will likely experience dizziness, drowsiness, impatience and headaches. Too drop further your heart can begin to race and you may collapse. All this may occur with as little as a seven percent drop in body water.

If you haven’t already interrupted your reading to get a glass of water you should do so now. Proper hydration begins with the minimum recommendation of eight glasses of water per day. Remember this is a minimum to sustain reasonable hydration, if you are already dehydrated you will need much more than this for a few consecutive days to attain a level of proper hydration. As a personal trainer my recommendations are for the average individual who exercises on average three to four days per week to try to consume one litre of water for every eighteen kilos of bodyweight. Its best, if possible to try to consume quality water such as water processed by reverse osmosis or that has been filtered by some means to remove a number of the impurities we may be faced with in normal tap water.

I challenge you for the next week to consume water based on these recommendations and see if you feel better. Be forewarned the first few days you may just make a few extra trips to the washroom as your body adjusts but you will appreciate it later. Until next time.

Filed Under: Lifestyle, Newest Articles, Nutrition Articles, Vitamins/Supplements Tagged With: detoxification, Health, Metabolism, Nutrition, Personal Training in Red Deer, Red Deer Weight Loss Programs, Water, Weight Loss

Artificial Sweeteners, Sweet Misery!

April 6, 2010 By Cabel McElderry Leave a Comment
artificial sweetener Artificial Sweeteners, Sweet Misery!

Commonly used in diet and weight loss products, but can they hurt you?

Artificial sweeteners, we find them in many of our favorite diet products ranging from calorie-reduced items to artificial flavor sprays. For many dieters artificial sweeteners have been the catalyst for success when it comes to committing to a weight loss regimen.

In my own experience I’ve always permitted my clients to use artificial sweeteners but with the suggestion of trying to keep them to a minimum. Here are a few things you may not know about these products.

Aspartame – The grand daddy of the sweeteners and the one that has received the most bad press in recent years. Aspartame is made from two amino acids, aspartic acid and phenylalanine, you may remember from a previous column that amino acids are components of protein. Aspartame has been associated with a number of conditions some of the more notable: epileptic seizures, migraines, severe dizziness, memory loss, severe depression and an increase in appetite. Everyone seems to have a different level of sensitivity to aspartame but nearly all of us react to aspartame use with at least mild water retention. People who consume aspartame should particularly avoid doing so in a situation of low blood sugar such as first thing in the morning, after extended activity or even on an empty stomach. It’s in this situation some studies suggest that you may be more vulnerable to seizures because of how the absorption of phenylalanine occurs at the blood brain barrier.

Acesulfame Potassium – This is likely the least known of the artificial sweeteners but with all the negativity surrounding aspartame it has become a little more prevalent in a number of products. Acesulfame potassium is a derivative of acetoacetic acid, it was approved in 1988 by the FDA. While writing this article I’ve only been able to find reference to 28 research studies for ace-K as opposed to over 500 for aspartame. Though it is considered safer than aspartame some animal studies indicated ace-K may be responsible for development of lung tumors, breast tumors, and rare types of tumors of other organs such as the Thymus gland. In addition some speculation indicates ace-K may also aggravate hypoglycemia.

Sucralose – The shining knight of the sweetener world, or at least that’s what it has seemingly been touted to be. Surcalose is made from the sugar molecule by a process of chlorinization. Sucralose has had the least number of research studies performed of all the sweeteners and there has been some controversy as to how and why it was so quickly approved. To this point because there have been so few studies, only 19 I could find reference to, testing sucralose the list of ill effects is shorter but still raises some concern. Issues such as shrunken thymus gland, enlarged liver and kidneys, lower red blood cell count, decreased fetal body weights, longer pregnancy, and diarrhea all reside on that list.

As you may now see sweeteners can be pretty scary things. I do believe while keeping everything in moderation you may find a product containing an artificial sweetener may give you that extra edge in reaching your goal but it is best try to keep it to a bare minimum or eliminate them if altogether if possible. Next week I’ll post about Stevia as it’s the one sweetner not mentioned here.

Filed Under: Newest Articles, Nutrition Articles, Vitamins/Supplements

Massage Therapy Overhaul

February 12, 2010 By Cabel McElderry Leave a Comment

massage Massage Therapy Overhaul

Scroll to the bottom to see how massage therapy has changed at One-to-1 Fitness!

Massage therapy is a very important aspect of your personal health and fitness program. Experts estimate that as much as 90% of disease is related to the effects of stress. (Physiological, physical and emotional) When combined with exercise and balanced consistent nutrition massage therapy can have a very dramatic effect on the reduction of stress of all kinds. Additionally, it has been well documented that specific physiological and chemical changes occur within the body following a massage treatment.

Some of the most common and immediate results of massage therapy include:

  • Alleviation of chronic pain and an increased range of motion.
  • Dramatic short term improvement to posture when combined with individualized exercise.
  • A strengthened immune system through the stimulation of lymph flow.
  • Significant increased physical performance in any activity.
  • Increased health of the body’s largest organ, your skin.
  • Increased joint health, stability and flexibility.
  • Relief from symptoms of depression and anxiety.
  • Promoting regeneration and healing, injuries heal with less scar tissue or stretch marks.
  • Improving circulation by enhancing blood flow.
  • Significant increase to weight loss and metabolic rate by encouraging hormonal cascade.
  • Reduction of post surgery swelling.
  • Relieve headaches and many forms of pain by encouraging endorphin release.

Research continues to show enormous benefit to the regular use of massage therapy and the medical community is beginning to actively embrace and promote its use. Below are more examples of situations where massage therapy has had a profound impact.

  • No surprise, arthritis sufferers report a reduction in aches, pains and stiffness when regular massage therapy has been implemented.
  • Asthmatics show better pulmonary function and increased peak air flow.
  • Burn patients report that pain, itching and anxiety subside faster with regular massage therapy.
  • High blood pressure patients have shown decreases in diastolic blood pressure and stress hormones.
  • Women experiencing PMS have shown less water retention and cramping with regular massage.

Compliment your health and wellness even further with the synergism of Far Infrared Therapy.

One of the fastest growing health therapies in North America, Far Infrared Therapy (FIR) has strong synergism with the effects of exercise and massage therapy.

Far Infrared therapy expands capillaries which stimulates increased blood flow, regeneration, circulation and oxygenation. A powerful compliment to the similar effects from exercise and massage therapy.

An excellent method of detoxification. Scientists in Japan report that in the FIR treatment of clogged capillary vessels initiates the start of a process to dissolve hidden toxins. Far Infrared thereby promotes elimination of fats, chemicals and toxins from the blood: Poisons, carcinogenic heavy metals – toxic substances from food processing – lactic acid, free fatty acids, and subcutaneous fat associated with aging and fatigue – excess sodium associated with hypertension – and uric acid which causes pain. Furthermore, if sebaceous glands are activated, accumulated cosmetics in pores can be eliminated through the skin (sweat and oil glands) rather than by the kidneys. FIR also promotes the killing of many pathogenic (disease causing) bacteria, viruses, fungi and parasites.

Far Infrared stimulates enzyme activity and metabolism. One hour in the FIR cabin burns more than 900 calories by raising the metabolism and body temperature. In addition to burning fat calories FIR light waves have also been shown to break down cellulite.

A strong synergism also exists between exercise, massage and FIR therapy in the rebuilding of injured tissue. This is accomplished by having a positive effect on the fibroblasts (connective tissue cells necessary for the repair of injury). Furthermore, it increases growth of cells, DNA syntheses, and protein synthesis all necessary during tissue repair and regeneration. Excellent for healing burns, scar tissue and skin problems.

By stimulating increased production of white blood cells (leukocytes), Far Infrared strengthens the Immune system with its direct effect on the bone marrow and killer T-cells of the thymus.

Far Infrared therapy will further enhance cardiovascular fitness without additional cardio exercise. This occurs as an increase in heart rate and cardiac output and a decrease of diastolic blood pressure. Extensive research by NASA in the early 1980′s led to the conclusion that far infrared stimulation of cardiovascular function would be the ideal way to maintain cardiovascular conditioning in American astronauts during long space flight.

One-to-1 Fitness now offers early morning and evening massage appointments. Get in for a treatment before or after work with ease with booking starting at 6AM!

If you read the information above you no doubt see the value in regular massage and FIR therapy. Not only does One-to-1 Fitness now have the best massage availability we also have the best rates.

  • 30 minute treatments for less than $32.00 and full hour treatments for less than $50.00!

  • Infrared Therapy for as little as $14.00/month!

Online booking coming soon!

Filed Under: Events/News, Exercise Articles, Lifestyle, Newest Articles, Offers, Vitamins/Supplements Tagged With: depression, detoxification, How to avoid the flu, hydration, infrared therapy, massage, Metabolism, Sleep, Weight Loss

CoQ10 is an Important Antioxidant

October 25, 2009 By Cabel McElderry Leave a Comment

Over the year’s as a personal trainer in Red Deer I’ve always tried to coach people to weight loss and better health particularly through improved nutritional habits. I’ve also tried not to recommend much in the way of supplements or items that would force them to incur extra costs. However, it has become apparent to me there are certain things that are proving to be so important to improving health and longevity I cannot ignore them. Recently I’ve been very seriously contemplating a new addition to this list. Today I will share that with you.

You’ve probably already heard of Coenzyme Q10. You may have seen it on vitamin shelves or heard it mentioned in ads for one of the popular make up companies. Beyond hearing the name you may not even know what it is, let me enlighten you. Two important things about your body: 1) many facets of our metabolism are all based on chemical

CoEnzyme Q10 a pwerful antioxidant

CoEnzyme Q10 a powerful antioxidant

reactions that are triggered by enzymes. Enzymes are made up of a protein and a vitamin or mineral. 2) free radicals are the greatest destructive force in our body and are attributed to the development of many diseases and conditions.

CoQ10 is an enzyme with a vitamin structure similar to vitamin K. It is also an extremely powerful anti-oxidant.CoQ10’s enzymatic function is related to cellular energy, particularly the production of ATP. ATP is the main energy source used by your muscles during any activity, and particularly the first few minutes of strenuous activity (ie. Exercise). Right now there is a great deal of speculation as to whether this relationship to cellular energy may also have a direct impact on fatty acid mobilization to the mitochondria and ultimately fat loss.  

CoQ10 is a serious powerhouse as an anti-oxidant. Free radicals roam around in our body leading the charge in the process of destructive oxidation. We all know oxidation as the cancer that is rust that appears on our vehicles. This is an accurate description of the same process that is occurring inside our bodies as well. Controlling the metabolic rust is a sure fire way to improving our health and how we feel. A free radical is an unbalanced charged cell hunting for loose electrons to attract. It has the ability to pull the electrons from healthy cells in all our tissues. Once the healthy cell loses some electrons it degrades becoming a new free radical. This can be the starting point for sickness or disease in many forms. Anti-oxidants are elements that freely give up electrons to electron starved free-radicals balancing both cells and thus destroying the free-radical and slowing the oxidative process.  

The list of positive health benefits is long and growing but here are a few of interest:

  • Increased energy and metabolism, I have personally noticed soon after beginning supplementation.
  • Coenzyme Q10 strengthens the cardiovascular system and has actually been used to treat congestive heart failure. 
  • Coenzyme Q10 also helps athletes with stamina
  • CoQ10 improves and even reverses periodontal disease.
  • CoQ10 improves efficacy of weight loss programs.
  • Daily intake of Coenzyme Q10 has shown to aid in reducing blood pressure.
  • CoQ10 facilitates the elimination of Candida albicans.
  • CoQ10 alleviates allergies.
  • Diabetes sufferers are deficient in CoQ10. CoQ10 reduces blood sugar levels.
Filed Under: Newest Articles, Vitamins/Supplements Tagged With: Exercise, Health, Healthy Heart, Heart, Nutrition, Personal Training, Weight Loss, Working Out

Are You D-pressed?

October 22, 2009 By Cabel McElderry Leave a Comment

Even without the snow on the ground to confirm it we are now into our dreary Canadian winter months. A few weeks ago we will set our clocks back to adjust day light hours. These two things in conjunction really might create a little internal havoc for many of us and lately within our fitness facility we’ve been seeing it first hand.

Our body and many of its internal functions all revolve around our internal clock (circadian rhythm). I have written a past column about our circadian rhythm and how it is very involved in our ability to relax to a state of rest and recovery. Each year the time shifts really upset this clock and although the worst effects only last a few days, they may continue for some time. (Restlessness, inability to sleep well, loss of appetite, physical and mental fatigue) Also during the time change in this part of the world the shift in daylight hours sadly generally produces less sunlight.

You may have heard of SAD or Seasonal Affective Disorder, more appropriately referred to as the winter blues. Within our facility we have witnessed a number of individuals progress faltering and their enthusiasm for many endeavours beginning to dwindle. In these instances we really begin to scrutinize a person’s nutrition to look for possible reasons as to why the body seems to be overwhelmed. A casual conversation with one of my trainers brought up Vitamin D.  

Because it is produced by the body as a by-product of UV exposure Vitamin D is not really a vitamin at all. Its correct name is cholecalciferol though it’s been called Vitamin D for so long that name continues to remain. Labelling it as a vitamin is still somewhat accurate because of its semi-essential status in the body, and especially for those of us living in a climate with a dramatic seasonal shift.

The lack of sunlight and extended UV exposure leaves many of us with fluctuating and diminishing levels of Vitamin D. Sometimes the symptoms of this can be a depressed and lethargic feeling, combine this with increased fatigue and lethargy from the reset of your internal clock and I believe you have the recipe for the winter blues.

Vitamin D upon closer review is very interesting. One of its most important functions is the absorption and metabolism of calcium. In our society we are already typically deficient in calcium and our growing consumption of caffeine continues to make this worse. In the grey winter months a depleted supply of vitamin D will prevent you from utilizing what little calcium you may now be getting. Disorders of decreased bone mass and density thrive in this type of environment.

Beyond its relationship to calcium vitamin D can also exude strong inhibitory effects so much so that the CBC recently published an article detailing recent studies from the Archives of Internal Medicine suggesting a moderate reduction in instances of breast cancer in women prior to menopause. The article went on to also detail the relationship of vitamin D to cardiovascular health and refer to another study showing that men with low levels of vitamin D may have an increased risk of heart attack.

Vitamin D does appear to be a powerhouse nutrient, and though it is something that we generally don’t give a lot of thought, since our body does the work given a little time in the sun, during these times of the winter blues it may be worth a look. If nothing else it may lighten your mood and put SAD to rest, and at the same time provide a little insurance against some our most current and more worrisome concerns. The typical dose of Vitamin D for the benefits outlined is about 1000 IU daily.

Filed Under: Vitamins/Supplements Tagged With: depression, Personal Training, vitamin d, Weight Loss, Working Out