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March 3, 2016

What types of protein should you use, how much, and what types

What is the difference between the difference protein powders out there? (e.g. whey, casein, vegetarian)

Answer: The key difference between whey and casein is that whey is absorbed in the digestive system quickly, whereas casein is absorbed slowly and steadily. Egg white protein was the most popular type of protein supplement for many years before milk proteins surpassed its popularity due to their better taste and lower cost. Soy and hemp are unique among vegetable protein sources in that they supply all 8 essential amino acids. Most vegetable proteins lack one or more. There also is pea protein and brown rice protein. These are for vegetarians and those who don’t do well with dairy products.

When should you use what kind?

Answer: I would use the whey upon waking and after training if you are unable to eat a solid meal. If you’re looking for a MRP [meal replacement powder] then I would use the casein as it digest slower than the whey and will stick with you longer, promoting satiety. The hemp protein would also be a consideration to be used as an MRP in a smoothie.

What kind of protein powders do you suggest and why?

Answer: I suggest whey, casein and hemp protein powders. Casein, is known for slow digestion, so it is very beneficial in shakes that are used as meal replacements or a bedtime shake. The whey is excellent before and after training as it is absorbed into the bloodstream, and utilized by the body the fastest. Hemp protein is not only is an excellent protein source but also supplies healthy fats and is high in fiber. Hemp protein also contains large amounts of zinc, iron, and magnesium and EFA (omega 3, 6, 9)

I prefer to use whey protein upon waking and after training because the body can digest and use it rapidly. I will at times you casein at night because it digests slower providing my muscles with a steady stream of amino acids.

What ingredients should people avoid?

Answer: The main thing to look for in a clean protein is lack of artificial sweeteners and information on the label stating that the protein is derived from cattle that has not been exposed to synthetic hormones, chemicals or medications. How much should a person take and how much is too much? (if exercise or meal replacement)

For people that are dairy sensitive or vegetarian what can they do?

Answer: You need at least 0.8 grams per pound and as much as 1.5 grams if you are engaging in intense exercise for more than 1 hour per day and 6-7 days per week. A 140lb woman could easily need 112 grams per day. For vegetarians Brown rice protein powder has many benefits for health and fitness. It provides a convenient source of protein for vegetarians and others who follow restricted diets. Pea protein is also something to consider if you’re a vegetarian or sensitive to dairy. Yellow peas supply an alternative but complete source of amino acids and high in iron.

The quality of proteins can be measured in two ways. The most common measure is the Biological Value (BV).  The BV of certain proteins is calculated by measuring the percentage of protein consumed and absorbed versus how much of it is excreted as waste. This gives an indication of how much of the protein that is consumed actually remains within the body to promote protein synthesis Protein synthesis means how much protein the body will actually use.

I hope this clears up any misconceptions you might have had about using protein supplements, which ones, when, and how much!

June 17, 2015

Another fitness myth that must die.

NO, you will not magically gain weight if you eat after 7pm. I don’t care if you’re eating fat, protein, carbohydrates,etc. This simply isn’t true.

Weight loss will always come down to being in an energy (calorie) deficit, period. Nothing crazy complicated about it folks.

Don’t be afraid to eat after 7pm. You won’t get fat provided you stay within your macros (carbs,protein,fat) but I can’t guarantee you won’t turn into a Gremlin.

March 2, 2015

Decrease body-fat and improve overall conditioning

For decreasing body-fat and truly maximizing your time spent in the gym I recommend high intensity circuit training. This is a fast and efficient way to lose body-fat and elicit aerobic and metabolic effects. Research shows that the benefits of circuit training can last as long as 72 hours…far longer than doing traditional cardio for fat loss.

My clients like metabolic workouts because of the shorter rest periods which means the workout is shorter and may actually be more beneficial then someone simply going through the motions for 60 minutes. You are able to get in and out of the gym in a relatively short amount of time.

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October 2, 2014

How to swing a kettlebell correctly!

The kettlebell swing is the foundation movement for a large proportion of kettlebell exercises.

The swing utilizes a hip thrust that is fundamental to other kettlebell exercises such as the kettlebell clean and the kettlebell one arm snatch.

The swing maximizes muscular endurance in the back and waist, is a great lower body strength builder and is a highly effective conditioning exercise.

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March 7, 2013

Create and design your own training program

Most people are confused as to how to design their own fitness program. You want to design a training program based on your specific fitness goals.

The program must cover a variety of parameters such as:

Desired outcome: What do you want to see happen in X amount of time?

Exercise duration: How long are you training? this again will vary on your goals. Ideally for the average person you want to keep your session under 60 minutes.

# of days of training per week: This will vary depending on your current level of experience, ability to adequately recover and fitness related goals.

What time are you training? am or pm: Train according to your body and when you have the most energy. If you’re not a morning person I don’t recommend trying to force yourself to become one. You want to train for longevity so set yourself up for success.

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January 5, 2013

Why women should lift heavy weights

Women lift heavy weights

Most women today still believe the myth that they will look like ‘The Incredible Hulk’ if they lift weights heavier then 10lbs. I’m here to tell you that if your goal is fat loss then you need to ditch the high rep, light weight workouts you have been performing.

If your workout calls for reps of 30 or more you are setting yourself up for a very different hormonal response than if you were to lift heavier weights. You’re essentially training for endurance by doing endless reps with light weights. This causes your body to increase the stress hormone cortisol and epinephrine, but it does not release the fat burning hormones like GH, testosterone and lactic acid which is a chemical messenger in the fat burning process. Performing these types of workouts day after day does nothing for muscle building and actually strips muscle from your body. If you’re not challenging your muscles you are not giving them a reason to grow.

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