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The Benefits of Having a Good Personal Trainer

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  The Benefits of Having a Good Personal Trainer Overheard in the gym: Member a “You should get yourself a personal Trainer.” Member b “Nah I know how to count.” I would like to explore the hidden benefits of having a personal trainer, revealing the invaluable role they play in maximizing your fitness potential, and perhaps even more importantly helping those that really need it make lasting health and fitness changes. Armed with a workout routine found online and a new membership at your local gym, you embark on your life changing fitness journey. While all this is great, I am writing this to tell you that if you are new to resistance training and/or have tried and failed in the past, that the one important ingredient you’re missing is a good personal trainer/coach. Good trainers and coaches are not just there to count reps and provide generic exercise guidance. Let’s start with the obvious – or what should be obvious. One of the primary advantages of hiring a personal tra...
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The Correct Way to Start Your Fitness Journey

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  The Hidden Pitfalls of Group Exercise Classes and the Correct Way to Start Your Fitness Journey:   Group exercise classes have become increasingly popular as a fun and social way to stay “fit”. From high-intensity interval training to dance workouts, these classes offer a range of options to suit various preferences. While the energy and camaraderie can be motivating, it's crucial to examine the potential downsides, especially concerning long-term health and metabolism. Beyond the energetic atmosphere and motivating vibes, there are subtle yet significant pitfalls that can impact long-term health. From misguided workout orders to improper rest periods. This piece delves into the often-overlooked factors that may hinder strength gains, induce injuries, and compromise overall well-being.   Improper Rest Periods and Diminished Strength Gains:   In the quest for a heart-pounding, calorie-burning session, group exercise classes often neglect the importance o...
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The Great Protein Dilemma: Animal Protein vs. Vegan Protein

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  The Great Protein Dilemma: Animal Protein vs. Vegan Protein   I wanted to write a short blog about Animal-Protein vs. Plant-Protein and explore their differences and how important it is to make good choices should you wish to eat a largely plant based diet. Animal protein is not by accident thought of as the gold standard with regards to protein sources. They are considered "complete proteins" because they contain all the essential amino acids in the proportions needed by the human body. In other words, it contains all the essential amino acids that the body cannot produce on its own. This makes it the most efficient source for muscle growth, tissue repair, and overall bodily function. On the other hand, many plant-based protein sources are considered incomplete, lacking one or more essential amino acids. An example would be, grains like   rice that are deficient in lysine, an essential amino acid. Nutritional quality of animal protein is unmatched in its bioa...
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"Protein Power 2024: Elevate Your Wellness with Strategic Nutrition Goals!"

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    "Protein Power 2024: Elevate Your Wellness with Strategic Nutrition Goals!" Going into the new year with all kinds of goals set from weight loss, to running marathons or to just getting your overall health in check? You're not alone! As we embark on a new year, it's the perfect time to prioritize our health and well-being. One crucial aspect that often takes centre stage in any fitness journey is protein intake. Whether you're a seasoned athlete or just beginning your wellness adventure, understanding the importance of protein, especially as you age, is key to achieving your 2024 goals. Protein is crucial for individuals of all ages, and its importance becomes even more pronounced as people age. Why is everything “fitness” about protein? Well let’s see. 1.      Muscle Mass and Strength: Aging is often associated with a natural decline in muscle mass and strength, a condition known as sarcopenia. Protein intake becomes increasingly important to...
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Boosting Metabolism through Heavy Resistance Training and Protein-Rich Meals for Effective Fat Loss

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  Introduction:   In the pursuit of a leaner and healthier body, the combination of heavy resistance training and strategic meal planning can be a powerful tool to boost metabolism and facilitate fat loss. In this blog, we will explore how incorporating regular strength training along with a protein-rich diet can help increase the metabolic rate, the importance of three balanced meals a day, and the timeline to achieve sustainable changes in caloric intake for fat loss.   Understanding Metabolism and Heavy Resistance Training:   Metabolism refers to the complex process by which your body converts food into energy. The basal metabolic rate (BMR) is the number of calories your body burns at rest to maintain its vital functions. BMR is largely determined by your total lean mass, with lean muscle mass being one of the significant contributors due to its high energy requirements for maintenance. Anything that reduces lean mass will decrease your BMR. Heavy r...
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Inflammation and Adding Stress from Exercise: What It All Means.

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    When we work out, we create small amounts of muscle damage, which triggers an inflammatory response which helps repair and rebuild muscle tissue.  This is known as acute inflammation and is an important part of the healing process. Inflammation is the body’s natural   response to injury, infection, or other types of damage. When we train and create muscle damage it is important to allow for proper rest and recovery between workouts, coupled with adequate nutrients and protein to support muscle growth (adaption to the stress of training). If the body is in a constant state of inflammation it will move into a state of chronic inflammation, which may result in a decrease in muscle protein synthesis and a breakdown of muscle resulting in a decrease in muscle mass and strength. If not corrected this may also lead to injuries and/or poor health. Keep in mind that a poor diet and life stresses   may also cause inflammation. If we add this to the inflammati...
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Why people fail at their fitness journey - Fad Diets

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  The first in a hopefully a series of blogs on why people fail on their fitness and lifestyle journeys.  Seen so many times before. The first one I can remember was the “Atkinson Diet”. People jump on the latest book, or they heard about from a friend who saw incredible results in just a few short weeks. Fad diets can be tempting because they promise quick and dramatic weight loss results. However, they are not sustainable and can actually be harmful to your health. Going this route often requires you to eliminate entire food groups or drastically reduce your calorie intake, which can lead to nutrient deficiencies and a weakened immune system. The human body by design is an adaption machine, we are actually making it harder to lose weight in the future because the body adapts to the extreme low-calorie intake and begins to store more fat in anticipation of the next period of food restriction. The cycle continues getting harder and harder. You see this a lot in the bodyb...
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