Cherry Hill Personal Trainer Explains Insulin and How it Affects Blood Sugar and Fat Loss

What is Insulin and How does it Affect Blood Sugar and Fat Loss?

insulin 

Importance of Hormones in personal training

 

It seems everyone concentrates on the role diet and exercise play in our health and wellbeing, but forget the importance of hormones in the team effort.  In this article I’m going to be discussing the hormone insulin, what it is, how it relates to diabetes, and how it can be manipulated to help us lose fat and live longer.

 

What is Insulin?

 

Insulin is a hormone that helps us absorb nutrients from our food.  Whenever we eat carbs (and a little bit when we eat protein) the amount of sugar in our blood increases, and the pancreas releases insulin to help take the sugar out of the bloodstream and into our organs (mostly the liver and muscle cells) where it can be used for energy.  

 

What is Insulin Sensitivity?

 

Doing a lot of something can make you less sensitive to its effects, right?  Drinking coffee all the time can dull the caffeine, regular drinkers need more alcohol to get a buz. Eating carbs too often (especially simple ones, like sugars), can make us less sensitive to insulin (or more “insulin resistant”) When that happens, we need to produce more insulin than we should need to in order to keep blood sugar stable. BAD!  If insulin sensitivity becomes poor, we have trouble digesting carbs and absorbing nutrients. The result, weight gain. The pancreas needs to create more and more insulin because of the increased sensitivity.  Eventually, it’s unable to release the hormone properly, which leads to type 2 diabetes


Stay tuned for  next week: 6 tips for improving insulin sensitivity and increasing fat loss

Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Personal Trainer Quick Tip! The Surprising Health Benefits of Grape Seeds

Personal Trainer Quick Tip

Should You Be Eating the Seeds of Grapes?

grape seeds

The answer is yes! You could be missing a lot of the nutrients found in grapes if you are spitting out the seeds. The seeds contain many nutrients that boast great health benefits.

Grape Seed Nutrients Include: Vitamin E, flavonoids, linoleic acid, and OPC’s (oligomeric proanthocyanidin complexes). Now what can these nutrients do for my health?

Health Benefits from Grape Seeds Include:  Help treat chronic venous insufficiency (poor circulation) and edema. Antioxidants found in the seeds can help fight and destroy free radicals, which can damage DNA, cause cell death, increase aging, and could contribute to health problems like heart disease and cancer.

So next time you’re snacking on some grapes, try consuming the seeds and reap all the great health benefits!

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Personal Trainer Discusses Common Sports Injuries and How You Can Prevent Them

 

Common Sport Injuries and How to Prevent Them!

 Knee Pain

Injuries during sports and exercise are inevitable, but being proactive you can help limit the wear and tear that leads to the injuries. Today, we will talk about three of the most common sports and exercise injuries and what you can do to limit your chances of being one of the many inured.

Common Sports Injury #1

Shoulder Impingement – Common in sports like softball/baseball, volleyball, swimming, tennis, and weight training. Impingement can occur when the shoulder joint is continually stressed in an overhead position, usually because of weak rotator cuff muscles.

Personal Trainer Injury Prevention Tip #1

Shoulder Impingement – Properly warming up the shoulder joint before exercise is a must. This will increase blood flow to the rotator cuff muscles and increase synovial fluid in the joint helping to prevent impingement and other shoulder injuries. Another way to prevent impingement is to strengthen the rotator cuff muscles. This will allow for the muscles and joint to withstand a higher load reducing the risk of injury. Rotator Cuff Exercises: Internal rotation, external rotation, shoulder abduction, and shoulder extension.

Common Sports Injury #2

Lower Back Strain – Lower back strains are very common among weight lifters, martial artists, golfers, and tennis players. Lower back injuries usually occur from twisting awkwardly or lifting something heavy, usually with improper form. Also, injuries can occur when the back muscles are very weak or tight.

Personal Trainer Injury Prevention Tip #2 

Lower Back Strain – Properly warming up the back muscles and proper form when lifting heavy objects are two musts to back strain prevention. A personal trainer could be a great idea to teach and ensure proper training techniques. If muscles of the lower back are weak, quadroplex and variations of plank are a good place to start for strengthening them. If tightness in the back is the problem, foam rolling and stretching dynamically before and statically after exercise can provide great relief and prevent future injuries.  

Common Sports Injury #3

Runner’s Knee – Common not only with runners but also all running related sports. This injury occurs when the knee bone becomes misaligned in its groove and begins to wear down the cartilage in the knee (usually on the sides and back of knee). Can be caused by weak or tight quadriceps muscles.

Personal Trainer Injury Prevention Tip #3

Runner’s Knee – Two great ways to prevent runner’s knee is by strengthening and stretching/foam rolling the quadriceps muscle. Some quad strengthening exercises include: squats, lunges, and split squats. Stretching and foam rolling the quadriceps regularly can allows greater range of motion and helps rehab the long term wear and tear of  running. Another way of limiting the extra wear and tear, is changing your cardio training from running to the elliptical, bike or even high intensity interval training. High intensity interval training can be combined with resistance training, a few examples can be, battle ropes, kettle bells, bosu ball, TRX and body weight exercises!

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
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Personal Trainer’s Top 5 Reasons to Start Using Battle Ropes Today!

Top 5 Reasons to Start Using Battle Ropes Today!

battle ropes

Battle ropes are a hot topic these days in the training and personal training field. It’s not a fad, battle ropes are a very effective way of training. Here are the top 5 reasons you should consider adding battle ropes to your workout regimen.

 

Personal Trainer reason #1: 

Excess post-exercise oxygen consumption – Battle ropes are a form of high intensity interval training. With high intensity training comes an “afterburn” effect. After intense exercise your body consumes higher amounts of oxygen than normal. This leads to an increase in metabolism and burned calories!

Personal Trainer Reason #2:

Increase full body power and cardiovascular endurance – Battle ropes are great for increasing full body power as well as cardiovascular endurance. The quick powerful movements increase power and strength throughout the whole body. The intense intervals with shorter rest periods will increase cardiac output and endurance.

Personal Trainer Reason #3

They are low impact – Even though battle ropes can be very intense the impact on the joints are minimal if any at all! This is great for anyone with joints problems that wants to increase their intensity without putting extra wear and tear on their joints.

Personal Trainer Reason #4

Can benefit sport specific athletes – Many of the battle rope exercises can be translated into sport specific movements to increase performance. Some athletes that can benefit from battle rope training are hockey players, football players, and MMA fighters.

Personal Trainer Reason #5

You need a change up in your workout – If you dread going to the gym, using the same old weights and machines then battle ropes could be the perfect change up you’re looking for. Not only are they very fun to use but are also a great way to blow off some steam after a tough day at work!

If you are looking to try out battle ropes you can purchase them at most sporting good stores, they can get a bit pricey though. Another option is to check out a local training studio that specializes in battle rope training and have a professional show you the ropes!

Written By: Robert Jost, NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
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Cherry Hill Personal Trainer Quick Tip: How Do You Know If You’re Losing Fat?

 

Cherry Hill Personal Trainer Quick Tip

How Do You Know If You’re Losing Fat?

losingfat

Almost everyone would like to lose some weight, but is it the number on the scale you want to lose or body fat?

How do you know if you’re actually losing body fat?

Cherry Hill Personal Trainer Tip #1

You’re consistently losing a pound or two a week – It’s physically impossible to lose or gain 5 pounds of fat or muscle in a day. To lose one pound of fat you should be in a 3500 calories deficit each week. This will ensure optimal fat burning without sacrificing lean muscle.

Cherry Hill Personal Trainer Tip #2

Take Measurements – taking body girth measurements each month can really show your fat burning progress. If your biggest losses are in the areas with the most body fat (ex. Abdomen, hips, waist, thighs) then you know you’re on the right track.

Cherry Hill Personal Trainer Tip #3

Electronic Body Fat or Caliper Testing – the best way to ensure your primarily losing body fat is testing electronically or with calipers. These tools will give you the most cost effective body fat readings and keep you on the right track. If you’re unfamiliar with these tools your best choice is to have a professional personal trainer test your body fat for you and ensure the readings are accurate!

Written By: Robert Jost, NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cherry Hill Personal Trainer’s 5 Tips For Leading a Healthier Lifestyle

 

5 Small Changes You Can Make to Lead a Healthier Lifestyle

healthy-lifestyle 

 

Have you ever sat and thought–I can’t lose weight or get fit or change my life because it’s too hard or takes too much time? We’ve all had those thoughts, but did you know, small changes do make a difference! Small changes slowly add up to big changes over time. Here’s a list of some small changes you can implement in your life that will make a huge impact on your journey to live healthier:

 

Cherry Hill personal trainer tip #1.

Get Enough Sleep- Adults optimally need 7 to 9 hours of sleep a night. Most of us are lucky if we get the low end of that range. Proper amounts of sleep help reduce stress, helps keep your heart healthy, reduces inflammation, makes you more alert during the day, bolsters your memory, helps you lose weight, and reduces your risk for depression. You will feel better, think better, and look better with a good night’s sleep.

 

Cherry Hill personal trainer tip #2.

Drink Enough Water- water is essential for the body to function – Do you know over 60% of our body is made up of water? Water is needed to carry out body functions, such as waste removal, and delivery of nutrients and oxygen throughout our body. We lose water every day through urine, bowel movements, perspiration and breathing, thus, water replenishment is essential.

 

Cherry Hill personal trainer tip #3.

Exercise-. The human body is a machine that is designed to be used! It adapts to meet the demands that you put on it. That means that the harder you push it, within reason, the stronger it will get. This is particularly important for your heart, exercise will increase its ability to pump blood to the various parts of the body and allow optimal oxygen exchange.

 

Cherry Hill personal trainer tip #4

Pick Brightly Colored Food- Fruits and vegetables with bright colors are usually high in anti-oxidants. Anti-oxidants remove free radicals in our body that damage our cells. Get your fill of colorful fruits/vegetables: White (Bananas, Mushroom), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Tomatoes, Watermelon), Green (Guava, Avocados,  Cucumber, Lettuce, Celery), Purple/Blue (Blackberries, Eggplant, Prunes).

 

Cherry Hill personal trainer tip #5.

Breathe. Deeply. Proper deep breathing through the abdomen has a myriad of health benefits including improving digestion, the quality of your blood, nervous system function, and the respiratory system. It’s easy to learn correct, slow breathing to enjoy the health benefits. When you feel yourself breathing shallowly or too rapidly, correct your breathing style. It will do wonders for your health as well as your workout!

 Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Personal Trainer Discusses the Common Cold: What is it, How to Avoid it and Where Exercise Fits in

 

The Common Cold: What is it, How to Avoid it, and Where Exercise Fits In

common cold

 

Explaining the Common Cold and how it is Transmitted

 

The common cold is the most frequent illness you will have during your lifetime.  More than 200 different viruses cause colds.  Rhinoviruses and coronaviruses are to blame 25 to 60 percent of the time.  Rhinoviruses often attack during the fall and spring seasons, while the coronavirus is common during the winter.  Cold viruses are passed from person to person by being inhaled into the nose and air passageways.  More severe viruses are transmitted more readily than mild ones because a greater amount of virus is passed into the air by coughing and sneezing.  Cold viruses are also spread by simple hand to hand contact with an infected person or with contaminated objects such as door knobs, phones or computer keyboards.  The virus itself can live for hours on hands and hard surfaces, then when the hand is brought to the nose or eyes, self-inoculation with the cold virus occurs.  Damp, cold, or drafty weather does not increase the risk of getting a cold.  According to most cold researchers, cold or bad weather simply brings people together indoors and leads to more person-to-person-contact.

 

Ways to Avoid Contact and Contamination

 

If you are sick yourself, you should always cover your mouth and nose when coughing or sneezing by using a handkerchief, tissue, or even your bent arm!  Once the virus is transmitted to hands or hard surfaces, as stated previously, it can survive for several hours outside the body waiting to spread to the next person.  The best preventative measures for this are proper hand washing, with hot water and soap for the appropriate amount of time (singing row row row your boat three times in your head is approximately the amount of time you’re looking for). Also, spray lysol to decontaminate hard surfaces and always try to avoid touching your face with your hands.  Vitamin C is a common remedy. It can help increase immune defense, as well as, if infected reduce the severity and duration of the symptoms.  Whether one gets sick with a cold after a sufficient amount of a virus has entered the body depends on many factors that affect the immune system.  Mental stress, low food intake, rapid weight loss, lack of sleep and poor hygienic practices have all been associated with impaired immune function and increased risk of infection.

 

Exercise and the Cold

 

Can a cold be prevented through regular exercise? When surveyed, people who exercise on a regular basis report fewer colds than their inactive peers.  Several exercise training studies with adults support this belief.  In these studies, subjects in the exercise groups walked briskly 35-45 minutes, five days a week, for 12-15 weeks during the winter/spring or fall, while the control groups remained physically inactive.  The results showed that walkers experienced about half the days with cold symptoms of the sedentary controls.  During moderate to vigorous exercise several positive changes occur in your immune system, including an enhanced movement of important immune cells throughout the body.  Stress hormones, which can suppress immunity are not elevated during moderate exercise.  Although the immune system returns to pre-exercise levels very quickly after the exercise session is over each session represents a boost that reduces the risk of infection over the longterm.  Heavy doses of exercise can, however, have the opposite effect.  For example, after running a marathon race the body is inflamed for about one-half day with high stress hormones, cytokines and suboptimal immune function.  During periods of heavy training, the immune system reflects the physiologic stress experienced by the athlete and illness rates climb.  Even a good thing like exercise can be carried too far, and each individual needs to find the right balance between training workloads and rest.

 

The best way to keep immune defenses operating optimally, practice good hygiene by washing your hands frequently and keep them away from your eyes, mouth and nose.  Be sure that you are getting an adequate amount of sleep on a regular schedule.  Sleep disruption has been linked to suppressed immunity.  Eat a well balanced diet to increase vitamin and mineral levels in the body.  Exercise moderately on most days of the week and avoid overtraining and fatigue which can weaken your immune system.  If you follow these simple guidelines it will help you keep yourself healthier and less susceptible to the common cold.

Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Personal Trainer Quick Tip! How Stretching Relates to Performance

Personal Trainer Quick Tip!

When and How You Stretch Can Determine Performance!

stretching

To stretch or not to stretch pre-workout that is the question. There are two main types of stretching, static and dynamic. Static stretching, Holding a stretch for 20-30 seconds per muscle group (Ex. touching toes for hamstrings), is what most people are familiar with.

 Static stretching can be a great tool used for increasing mobility and flexibility post workout, but isn’t as effective pre-game or pre-run. Studies have shown that it not only reduces your power output during sprints or sports like football. Now there is evidence it can reduce endurance performance as well. Two groups, one stretched before, the other did not, were told to go for a 30 minute run and cover as much distance as possible. The non-stretched group actually ran 3.4 % further than the stretched group. This is where dynamic stretching can be beneficially. Dynamic stretching is when actively stretch through controlled body movements or exercises tailored toward the activity you’re about to engage in. Dynamic stretching will warm and ready the muscles without reducing performance. Examples include – controlled high knees, controlled butts kicks for running, hip openers, squats and arm circles for strength training. For optimum performance, save static stretching for after exercise and start incorporating dynamic stretches before you work out!

Written By: Robert Jost NSCA-cpt, ACE-cpt 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Personal Trainer Quick Tip! The Importance of Mineral Consumption: Selenium and Iron

Importance of Mineral Consumption!

Selenium and Iron

minerals

Selenium

Selenium is essential for promotion of growth, anti-aging, anti-cancerous, cure of dermatitis, assists the function of vitamin E, increase and strengthening of semen, recovery of eyesight.

Deficiencies: Can cause circulatory problems, increased blood cholesterol, and loss of energy.

Selenium Rich Foods: Brazil nuts, oysters, tuna, whole wheat bread, and sunflower seeds.

 

Iron

Iron is essential for delivery of enzymes in blood and red blood cells, and prevention from anemia.

Deficiencies: Anemia and irregular thyroid gland hormone function.

Iron Rich Foods: Clams, mussels, oysters, liver, pumpkin and squash seeds, nuts, beef and lamb.

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cherry Hill Personal Trainer’s Top 10 Reasons to Increase Water Consumption

Top 10 Reasons You Should Start Drinking More Water Today!

waterconsumption

We have all been told at some time or another to consume more water. It’s good for you they say, but what does that exactly mean? We’re going to dive deeper into what really makes water so beneficial 

Personal Trainer Reason #1: Body Composition 

Your total body is composed of about 60% water. Your lean mass (excludes fat) composes about 73%. So if your water intake is low, don’t be surprised if your energy is too. 

Personal Trainer Reason #2: Aids Digestion

Adequate water intake helps improve every digestive process from the mouth all the way to the intestines.  It can also help prevent constipation. 

Personal Trainer Reason #3: Improved Blood Flow

Your blood is made up of 86% water.  If water intake is restricted, so will your blood flow. 

Personal Trainer Reason #4: Helps Nutrient Delivery

Proper water consumption will help deliver important nutrients throughout the body, especially water soluble vitamins like vitamin B and C.  

Personal Trainer Reason #5: Protects Joints

Adequate water intake will lubricate and cushion the joints, reducing cartilage wear and tear helping to prevent future injuries. 

Personal Trainer Reason #6: Improve Brain Function

Consuming enough water will allow you to think clearer and be more productive with your time.  

Personal Trainer Reason #7: Regulates Body Temperature

Sweating is one way the body regulates temperature.  Water is excreted through the pores cooling the body down.  If water stores are low dehydration can occur. 

Personal Trainer Reason #8: Keeps Skin Moisturized

Water can help keep skin moisturized and look healthier.  Dehydrated skin will be dryer and appear to have more wrinkles.  

Personal Trainer Reason #9: Improved Kidney Function

Kidneys are completely dependent on water for proper function.  Through the use of water the kidneys remove many waste products and toxins from the body.

Personal Trainer Reason #10: Increased Muscle Strength

Muscles are made up of 76% water.  If muscles become dehydrated muscle strength will drop significantly and fatigue will set in quickly.  

Water Intake Recommendations

  • 8 glasses a day (64 oz.) is a good starting point for most
  • Athletes and avid exercises should strive for up to 110 oz. daily
  • If you weigh yourself before you work out, any weight lost by the end of your work out must be replenished with 12oz of water per pound lost. (Lose body fat, not water weight)

Written By: Robert Jost NSCA-cpt, ACE-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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