Training Aspects, Personal Trainer, Fitness, Post Workout Drink, Nutrients, Post Workout

Personal Trainer Quick Tip: The Importance of Post-Workout Nutrient Timing

 

Personal Trainer Quick Tip

Importance of Post-Workout Nutrient Timing!

Training Aspects, Personal Trainer, Fitness, Post Workout Drink, Nutrients, Post Workout

Last week we discussed the importance of what to consume post workout. The results showed a high glycemic carbohydrate, like sugar, and whey protein combined in a shake spiked insulin and increased protein synthesis, best.  But when should you have the drink? The timing is just as important as what you’re consuming. A study was conducted with two groups. One group had the carb/protein drink 3 hours after exercise and the other group immediately after exercise. The results were astounding. The group who consumed the drink immediately after exercise had three times the protein synthesis as the other group! Also, net protein balance (protein synthesis minus protein breakdown) stayed positive in the immediate group and actually went negative in the 3 hour group! Basically the 3 hour group wasn’t building new lean muscle, whereas the immediate group saw increases in lean muscle.

Now don’t freak out if you can’t get your post workout shake in immediately. The general rule is within 45 minutes and you’ll be fine. You will still see all the benefits shown above!

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

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Training Aspects, Personal Trainer, Gluten Free, Sports Performance, Weight Loss

Cherry Hill Personal Trainer’s Quick Tip! Gluten Free Diets and Weight Loss

Personal Trainer Quick Tip:

Is a Gluten Free Diet Best For Weight Loss?

Training Aspects, Personal Trainer, Gluten Free, Sports Performance, Weight Loss

Although many people have been losing weight on gluten free diets, is it really because of the gluten? Most likely not. People rave about how gluten is bad for you, but do they actually know what it is? Gluten is a protein found in wheat, barley and rye. So more than likely it’s not the gluten that has been holding you back, but the unhealthy foods that contain gluten. These include: cookies, cakes, pizza, pancakes, burgers, and beer. Obviously over consuming foods like these that are high in saturated fats and carbohydrates would lead to weight gain. Just as obvious, eliminating these foods would lead to less calories consumed and weight loss. 

Now there are certain cases were a gluten free diet would be beneficial. Those with celiac disease, a gluten intolerance, (about 1% of population) would see improvements in their digestive health and limit sickness. 

Using a gluten free diet strictly for weight loss isn’t the smartest approach. You may see some weight loss but at a potential cost of vitamin deficiencies. Many gluten free dieters are often deficient in iron, calcium, zinc, and B vitamins like folate and niacin. They also miss out on many other nutrients including fiber. 

The best approach is still a balanced diet of lean meats, nuts, seeds, fruits, vegetables, and whole wheat breads and pastas in moderation!

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Training Aspects, Personal Trainer, Personal Training, Goal Setting, Setting Goals, Weight Loss, Losing Weight,

Cherry Hill Personal Trainer Discusses Setting Realistic Fitness Goals

 

Cherry Hill Personal Trainer Discusses Setting Realistic Fitness Goals!

Training Aspects, Personal Trainer, Personal Training, Goal Setting, Setting Goals, Weight Loss, Losing Weight,

We all have goals. Whether we want to lose weight, gain muscle, increase sports performance, or maybe just increase the quality of our daily living. These are all great goals to have but without proper planning and thinking realistically they may never be accomplished. We need to start making “SMART” goals. “SMART” is an acronym for the five measures of a great goal. These are specific, measurable, attainable, realistic, and timed.

Specific 

Make the goal clear cut and to the point. Saying you want to just lose weight is too vague and most likely will never be accomplished. A better approach to this goal would be to be specific in the exact amount of weight you would like to lose and set a date when you will begin this goal.

Measurable

Always measure your progress. If you are not consistently measuring your weight, body fat, body girth measurements and strength then how will you ever know if you are progressing and getting closer to you goal. If you are unsure of how to measure body fat/body girth measurements or want a professional to handle it a personal trainer can be a great investment!

Attainable

Asking yourself if this goal is actually attainable is very important. If you say you want to lose 20 pounds in a month that’s an unrealistic expectation. and you will most likely get discouraged and quit when you don’t meet that goal. Instead aim for a more attainable number like 1 to 2 pounds a week. Hitting these numbers consistently over the long term can add up and keep your mindset positive to keep striving for more!

Realistic

Realistic goals are similar to attainable ones. You need to ask yourself if the goals you set are realistic for the time frame. Can you actually lose 10 pounds this month or is your schedule going to be too busy for that. Sometimes you need to scale your goals back. Maybe you only aim to lose 5 pounds this month. Then strive for 8-10 the following month because you know you will have more time and it will be more realistic.

Timed

Setting a time frame for your goals could be the most important part to goal setting. If there is no time frame on your goal, there is no sense of urgency and you will continually put it off. Setting a specific time to have your goal accomplished will keep you on track and constantly pushing yourself to meet that deadline.

Goal setting is a process and takes some practice to set realistic and attainable goals. Just stick to the SMART system and you should be on your way to setting and accomplishing all your goals and more!

 

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

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Training Aspects, Personal Trainer, Personal Training, Carbs and Protein, Fitness

Cherry Hill Personal Trainer Asks “Are Carbs Equally as Important as Protein?”

 

Personal Trainer Quick Tip

Are Carbohydrates Equally as Important as Protein?

Training Aspects, Personal Trainer, Personal Training, Carbs and Protein, Fitness

Yes! Especially post workout. Consuming high glycemic carbohydrates, like sugar, in combination with protein immediately after exercise can greatly enhance the proteins effectiveness. A study has shown that the combination of a protein/carbohydrate drink post workout was 38% more effective in stimulating protein synthesis (amount of protein absorbed) than a protein only drink. This occurs because the high glycemic carbohydrates spike insulin levels, insulin is one of the most important regulators of protein synthesis. An increase in protein synthesis leads to an increase in lean muscle tissue.

Not only does post workout carbs enhance the effectiveness of the protein it also reduces cortisol levels. Cortisol is a catabolic hormone in the body that breaks down protein and muscle tissue. Again it’s because of the spike of insulin from the carbohydrates that will prevent protein degradation (muscle breakdown) from occurring.

Carbs get a bad rep from the media but carbohydrates are an essential part of the lean muscle building process. So next time you are thinking about what to have post workout a whey protein and high glycemic carb, like sugar, is the perfect combination to spike insulin and optimize protein synthesis!

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

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Training Aspects, Personal Trainer, Insulin, Insulin Sensitivity, Exercise and Insulin Effects

Cherry Hill Personal Trainer Gives 6 Tips on Improving Insulin Sensitivity and Increasing Fat Loss

6 Tips for Improving Insulin Sensitivity and Increasing Fat Loss

Training Aspects, Personal Trainer, Insulin, Insulin Sensitivity, Exercise and Insulin Effects

If insulin sensitivity is of concern, it’s not hard to get it tested, just ask a doctor for a fasting plasma glucose test.  Maximizing insulin sensitivity should be a priority for anyone interested in improving their health and minimizing their diabetes risk.  Here are 6 tips to make that happen.

 

Personal Trainer Tip #1

Exercise Regularly:  Exercising 3-4 times a week can improve nearly every health marker there is, and insulin sensitivity is no exception.  

 

Personal Trainer Tip #2

Get Plenty of Sleep:  Getting adequate sleep is crucial to keep the body functioning smoothly, and that includes hormone production

 

Personal Trainer Tip #3

Eat Fewer Carbohydrates, especially simple carbs:  Eating lots of carbs makes us produce a lot of insulin, so it’s best to follow a diet that’s low in simple and processed carbs.

 

Personal Trainer Tip #4

Eat Slow-Digesting Foods:  When foods digest slowly, the sugars take longer to hit the bloodstream, and insulin is released more gradually.  Healthy fats, fiber, and protein are all great examples and should make up a significant portion of our diets.

 

Personal Trainer Tip #5

Drink Green Tea: Drinking plenty of green tea has been shown to significantly reduce blood sugar concentrations, but ditch the milk.  It can undermine tea’s circulatory benefits.

 

Personal Trainer Tip #6

Keep Body Fat Low: However it’s achieved, simply being lean can improve insulin sensitivity.  There’s never been a better reason to train for fat loss!

Written By: Shannon ACSM-cpt

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Training Aspects, Personal Training, Personal Trainer, Calcium Intake, Magnesium

Personal Trainer Quick Tip! Is Magnesium the Key to Calcium Absorption?

 

Personal Trainer Quick Tip

Is Magnesium the Key to Calcium Absorption?

Training Aspects, Personal Training, Personal Trainer, Calcium Intake, Magnesium

Many people are increasing their calcium intake to improve bone health and stave off arthritis and osteoporosis. One would think, but the real culprit responsible for these issues could be magnesium. Magnesium plays a vital role in the amount of calcium that is actually absorbed and used by the body. Over the years we have become more and more deficient in magnesium. Which in turn is reducing our ability to properly absorb calcium and increase bone strength, causing bone related health issues. A good ratio to follow for maximal absorption is 2 to 1 in favor of calcium. So if your calcium intake is 1000 mg for the day, ensure you get around 500 mg from magnesium. This will promote proper bodily function and possible decrease your risk for bone related health issues! For foods high in these minerals check out our other quick tips!

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

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Training Aspects, Personal Training, Personal Trainer, Fitness, Insulin, Exercise, Fat Loss, Weight Loss

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?

Training Aspects, Personal Training, Personal Trainer, Fitness, Insulin, Exercise, Fat Loss, Weight Loss

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 ACSM-cpt

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Training Aspects, Personal Training, Health, Fitness, Grape Seed Benefits, Nutrition, Personal Trainer

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

Personal Trainer Quick Tip

Should You Be Eating the Seeds of Grapes?

Training Aspects, Personal Training, Health, Fitness, Grape Seed Benefits, Nutrition, Personal Trainer

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, Sports Performance, Personal Trainer, Sports Coach, Injury Prevention, Common Injuries

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

 

Common Sport Injuries and How to Prevent Them!

Training Aspects, Sports Performance, Personal Trainer, Sports Coach, Injury Prevention, Common Injuries

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, Personal Trainer, Battle Ropes, Fitness, Exercise, Workout, Battle Rope Benefits

Personal Trainer’s Top 5 Reasons to Start Using Battle Ropes Today!

Top 5 Reasons to Start Using Battle Ropes Today!

Training Aspects, Personal Training, Personal Trainer, Battle Ropes, Fitness, Exercise, Workout, Battle Rope Benefits

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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