Personal Training Nutrition: Is There a Magical Weight Loss Pill?

During my personal training sessions, clients often ask about magical weight loss pills.  Usually the statement begins with "I recently saw on Dr. Oz....".  I'll admit that I don't know the positive effects of every dietary supplement out there.  In fact, as a Chicago personal trainer, I will admit that I don't know much about most dietary supplements.  

And I'm not alone.  The federal government doesn't either.  Surprisingly, supplements aren't regulated under the FDA and their claims on effectiveness is usually based on privately funded studies.  Is this right considering the harmful risks of this massive industry?

Even Dr. Oz-the self-proclaimed medical expert on TV-has fallen prey to the unregulated hype.  Check out the youtube video of  Last Week Tonight with John Oliver:  Dr. Oz and Weight Loss Supplements for surprising commentary on this topic.

Era of Bionics: Personal Fitness Brought to New Levels

Can anything ever stop an athlete from performing?  With the new advancement of bionic technology, it seems unlikely.  We have increasingly seen the use of robotic prosthetics and the new remarkable feats of (formerly) disabled athletes.

Many people should thank Hugh Herr, who lost both legs in a climbing accident and is the face of the MIT Media Lab's Biomechatronics group.  Not only has he give people the opportunity to function effectively in daily life, but he also given them the opportunity to compete and take personal fitness to new levels.  Check out his recent Ted Talk "Hugh Herr: The new bionics that let us run, climb and dance".  He may inspire you to reach new levels during your personal training sessions!

Senior Fitness: Are We Over-prescribing Medicine to our Seniors?

Recently, my personal training client , Carol, shared her frustration with her mother's doctor.  She found out that her 85 year old mother was taking nearly 15 prescriptions (3 of which were antidepressants) after she was constantly fatigued.  Are 3 antidepressants necessary for a woman of this age?  Does anyone need to take this many?

Carol doesn't think so and either do I.  I've noticed in the last few years the growing tendency for doctors to prescribe statins to my personal training clients.  What's amazing is that after 6 months many of the same Chicago personal training clients no longer take these pills.  Why?  They have changed their diets and levels of fitness.  Ironically, the doctors were quicker to offer a prescription before encouraging a change in behavior.

Today, the NY Times posted the article Elderly Patients Often Overtreated for Diabetes sees this as a growing problem among senior diabetics.  Check it out right now!

Top 3 List for Choosing a Personal Trainer

There seems to be an endless number of personal trainers.  How do you choose the right personal training experience for you?   There are a number of things you should consider when selecting your personal trainer.   Here's my "choosing a personal trainer" cheat sheet:

-A professional, up-to-date website design:  With the access to design templates and current research, your next personal trainer should present her or himself in the most professional way.   Old research, poor layout design, and non-transparent pricing should raise flags.  If they aren't willing to put the time into their "online resume", what makes you think they'll put anymore effort in your personal training sessions?

-The trainer asks you questions before your first workout:  How can a personal trainer tailor a personal fitness program if she or he doesn't know your history in the gym, injury history, and goals?

-Your personal trainer corrects your posture and micro movements during your session:  It doesn't matter if you're a trainer or not-all of us need our movements corrected from time to time during a fitness session.   If your personal trainer never adjusts your position, mentions your posture, or reminds you of the muscles you need to engage, start to question her or his focus on you.   We can't be perfect all the time.  You hire a personal trainer in Chicago to help keep you in check.

Personal Training Nutrition: If the Food Label Says Natural, Does that Mean it's Healthy?

During my personal training sessions in Chicago, many of my clients ask about healthy foods.  I don't blame them for being confused-there are too many conflicting messages.  If the food label says "Natural", does that mean it's healthy for you?  NPR doesn't think so.   Read NPR's recent article "Natural Food Sounds Good But Doesn't Mean Much" to learn more about this.

Bridal Secret to Wedding Day Weight Loss While Personal Training

The perfect wedding shape has never been easier to access!  Health tips everywhere!  Personal trainer gyms on every corner in Chicago!  Unfortunately, you can’t find the motivation to run into a fitness center with endless nagging wedding decisions:  What color are the bridesmaid dresses?  Why isn’t you’re husband helping?  This is a full time job! 

How do you motivate yourself to lose those extra 5-15lbs before the big day?  How do you  rid yourself of self-sabotaging habits in this time of stress…..I mean happiness? 

Never underestimate the power of the mind while personal training in Chicago.  Your mind will take you from the couch to the gym or make you run when you’re tired.

Unfortunately, your best friend is your worst enemy. It makes you salivate when walking past a candy bar and urges you to finish a chocolate cake.

Besides your muscles, train your mind to become stronger willed. Pay attention to these weaknesses of your mind: The need to “wait till later” but never get it done or “just one more bite” but never stop eating.

Don’t be afraid to yell at yourself! It’s your body and it’s time to look your best. If you can’t overcome this influence, do the next best thing….trick your mind.

We are creatures of habit and it’s time to reverse your primitive eating and fitness habits – or, maybe, non-habits in this case. Here are six ways to combat your evil, inner self:

• Whenever you crave ice cream, substitute it with frozen fruit. You’ll satisfy your craving for a frozen sweet while reducing calories and fat.

• Picture your stomach expanding when eating. Take your time while eating and enjoy the taste of each bite.  Once you feel a little “stuffed” or satiated, picture your stomach expanding outward with every additional bite (a visualization most people don’t want-especially in a bathing suit). Your body only burns off the calories so fast (unless you run in place at the same time-not recommended).  If you think you’re still hungry, wait 60 minutes and reevaluate.  Once the food is digested, you might find that you were no longer hungry after all.

• Buy all new undergarments for your sessions with your Chicago personal trainer. Anytime you wear a new dress or shoes, you feel great….almost like a new person. This association is powerful and can help your efforts in the gym. Buy new undergarments specifically for your workouts.  You’ll feel like a new, energized person in the personal training studio.

• When self-critical, remind yourself that your perception of reality has been slightly skewed before ( i.e. believing in Santa Claus). Your misperception may result from your lack of understanding, misjudgment, or, simply, lack of sleep. Realize this, have faith in your hard work, refocus and try again tomorrow.

• Always leave at least one bite of food on the plate. Growing up, your mother told you to finish everything on your plate. Unfortunately, your mind is now trained to continue eating during a meal whether or not your stomach is full. It takes practice, patience, and time to undue this habit. Leave the last forkful of food on the plate and toss it in the sink. Out of sight and out of mind. Eventually, you’ll learn that finishing dinner means stopping when no longer hungry.

• Establish a set time each day for exercise (whether you're with a Chicago personal trainer or not). You are a creature of habit and routine is most important.  Build a mental association between a time and an activity. If you exercise every day at noon, you’ll develop a mental script that will push you when unmotivated.  Take the decision process out of the equation and make it a scheduled habit.  You might be less likely to talk yourself out of it.

Tricking your mind is not an easy task. Like a sport, you must practice to become proficient. Practice these tricks while personal training and they will develop into habits. Frequency is key! Don’t allow yourself to hold you back from becoming something greater and, most important, looking your best on your wedding day.  Exercising and being mindful of your diet will help you lose weight. Understanding your body, though, will sustain a lifetime of less weight and better habits.

Calorie restriction when meeting with a personal trainer?

Most weight loss begins with calorie reduction.  Depending on your body, you may require different amounts of calories.  An athlete will demand more calories than a sedentary office worker.  The average person should keep their calorie intake between 1300 and 2000 when losing weight (your starting point and health needs may dictate a higher intake, though).   Over the many years of personal training, my clients have successfully lost weight in the 1300-1700 range.

Keep in mind that many people lose weight in the 1300-calorie range but can’t sustain this diet long term.  Anything below this mark could have a reverse effect on your weight.   We want your body to work as efficiently as possible.  If you deprive the body, you may slow its metabolism (to limit calorie expenditure) and reevaluate its hormonal and blood sugar balance.  It’s no surprise that some people either maintain the same weight or gain weight on a drastic reduction such as this.

Either way, if you’ve maintained the same weight for a considerable amount of time, a reduction is needed.  Sometimes cutting 100-500 calories from your diet daily is enough to lose weight.   While meeting with your personal trainer in LoHi, always consult with a doctor before following any nutritional advice.

How Do I Read a Food Label? Start Here!

Trying to lose weight during your Chicago personal training experience?   How do you know what’s most important on your food labels?  Grocery shopping is an overwhelming experience and it doesn’t need to turn into a 4 hour trip as you perform an analysis on every product.  Try to look for the following stats on your packaged food:

       *Saturated fat: Products with red meat, dairy, or any animal fat, will most likely have higher amounts of saturated fat and are correlated with an elevated risk of obesity and heart disease.  Mayo clinic suggests that your saturated fat intake should be less than 7% of your caloric intake.  As a safe measure, I suggest limiting your saturated fat to 1 gram for every 100 calories.  In a 300-400 restricted calorie meal, you will average 3-4 grams of saturated fat.  This is a fair amount that won’t limit the food you love too much and will minimize the total bad fat in your diet.  No matter the amount, determine the number best for you based on your dietary needs and health condition.

       *Calories: Your body demands different amounts of calories based on your activity level and other factors.  Generally speaking, 300-400 calories is a great goal for weight loss during each meal.  Will the number of calories in a given product sufficiently meet your nutritional needs and satiety?  You may reconsider a product that costs you 300 calories but is only a small portion of your meal.

       *Sugars.  Refrain from buying a product with sugar listed as one of the top three ingredients.  These products tend to bear higher amounts of sugar content (This is important if you’re trying to lower the amount in your diet).  If sugar is desired, lean towards natural fruit sugar instead of sweeteners or cane sugar.

   * Sodium (400mg or less).  A high sodium diet can lead to high blood pressure (which increases your risk of heart disease and stroke) and water retention.  Mayo clinic suggests 1500-2300 milligrams per day.  Based on this amount, you want to aim for 300-400 mg per meal (Many frozen dinners are 800 mg or more!).  When considering a product, take into account other foods you might also eat during the meal.  The total may exceed the goal for each meal.

Despite the suggestions above, it is most important to study your body’s reaction to food during your weight loss.  If you can’t lose weight, it may be as simple as cutting out 100 calories per day or a reaction towards a food.  These suggestions are my standard and different body types deviate from them.  Check with your physician before starting any nutritional plan and listen to your body.   Finally, run away from your personal trainer in Chicago if he suggests supplements.  Whole foods are always your best options.

Want to lose weight while personal training? Try Dr. Weil's pyramid.

One of the top reasons personal training clients have a hard time losing weight is because of inflammation.  While the wrong exercises can lead to injury and inflammation, your diet tends to be the top culprit.  Your common grocery list foods-dairy, meat, alcohol, processed items, refined sugar, and grains-can be your biggest adversary when trying to lose weight.  Each have shown inflammatory properties in many studies and will cause your body to slow its metabolism and possibly experience uncomfortable physical symptoms, such as indigestion.

My suggestion while you meet with your personal trainer?  Check out Dr. Weil's Anti-imflammatory Diet and Pyramid.  It will guide your food choices and limit any obstructions to your ability to lose weight.

Personal Training Secret: Balance Every Meal!

 Chicago Personal Training Secret:   Balance every meal.  

Are you starving after meeting with your personal trainer?  Have you ever felt ravished an hour after breakfast?  Something may be missing from your last meal (unless the meal is too small-more calories are needed).  We have lived on the popular notion of carbs in the morning and protein in the night for several years.  Is this truly helping our bodies?  Are we supplying the body with an unbalanced supply of nutrients instead?

Considering that our bodies are creatures of habit (although we don’t always recognize this), we must feed it the nutrients and calories it needs to work efficiently.   For those looking for moderation, a balanced meal of about 25% protein (non-animal or white meat is best because they cause less inflammation in the body-which may slow our metabolism or affect our blood sugar levels) and 75% vegetables (with limited fruits/grains) may satisfy your hunger and convince the body that it isn’t deprived (keep in mind that some people require special needs based on allergies, diseases, deficiencies, etc.-which may change this guideline).  If you must eat a whole grain or all-bran cereal in the morning, add fruit and an egg on the side.  If you love carrots or celery, spread Almond Butter on it and sprinkle raisins on top.  Make every meal-big and small-a perfect combination of fuel for your ideal body weight or weight loss.

Personal Training Secret: Eat Every 3-4 Hours for Weight Loss

 ·         Eat every 3-4 hours.  Why every 3-4 hours?  This span is debatable based on you.  Your calorie intake, energy expenditure, and a list of many other factors influence your need to refuel.  Your goal is to keep our body at sea level-not at a deficit-to work most efficiently.  Otherwise, your body may resort to compensatory measures to overcome its deficits-which may hold your body back from losing weight (and may cause weight gain). 

With this being said, physical assessments including blood sugar level or hormonal tests are needed to truly determine your need.  Is it realistic to check these physical levels every hour?  No.  Instead, you should rely on physical cues-lightheadedness, hunger, etc.  Unfortunately, most of my Chicago personal training clients don’t listen to these cues as well as their dogs (Does your dog nudge you for food at the same time every day?) and usually distract themselves instead (more work).

In hopes of minimizing a nutritional and energy deficiency, I suggest a calorie restricted meal every 3-4 hours.  During that time, you’re allowing your body to efficiently digest the last meal while utilizing it and storing it for energy (and running around for your boss). 

When you are near the 3-4 hour mark, determine your need for food.  You may find that some meals are smaller than others depending on your activity level.  This habit will help establish a frequent eating routine, minimize your tendency to overeat calories, and maintain a homeostatic balance throughout the day.  Always keep your eating routine in mind when approaching your personal training sessions in Chicago.

Choosing a Personal Trainer

Choosing a personal trainer can be the best step towards a healthier lifestyle and a happier you.  Unfortunately, the industry has grown so large that it makes it very difficult to decide on the best personal trainer (especially in Chicago).  My advice?  Obviously, I would love to train you personally.  I approach personal training as an experience.  I focus not only on exercise but also on nutrition and mental wellness, including the importance of losing weight or achieving any goal.  

I also realize that many personal training clients prefer a group format or a military-style approach (neither of which I offer).  No matter which personal trainer you choose, be sure to focus on your body first and recognize your strengths and weaknesses.  Know your boundaries and be aware of your sensitivity to specific foods.  A truly personal training experience in Denver begins with you, and it's essential to know your body well before pushing it beyond its physical limits.

Recorded Conversation with Gramps (July 2005)

I always think of Gramps (Don) and the many memories we shared on Father's Day. I know that many of you do too! So, in honor of him on this particular day, I'm sharing audio I recorded in July 2005. At that time, Gramps asked if I could drive him to Mayo Clinic in Minnesota. Knowing we had nearly 8 hours in the car, I bought an old Sony Microcassette Recorder (picture below) to record sixteen minutes of our conversations.

As you will hear, Gramps shared several stories about his family moving to Chicago, his wedding, and his time in the military. After that trip, I didn't tell anyone else about this tape (except Sammy several years later). I planned to share it with everyone eventually, but I wasn't sure when. Nearly 17 years to the day, I'm not sure why now is better than any other time, but it's been great hearing Gramps' voice again. A release on Father's Day couldn't be a better day.

Notes About the Recording

Nowadays, it's easy to take our technology for granted. We can record audio and video with our phones and preserve endless memories with incredible sound and resolution. In 2005, the handheld recorder was my only portable option. It offered phone-like audio quality, and the original tape was distorted and muffled. I was also holding the device between us while driving, which added to the raw effect.

Nevertheless, I did my best to edit and clean up the sound this week. I believe it still captures Gramps' voice and might remind you of the many phone conversations you've had with him. I highly recommend listening to the audio below using quality speakers or noise-canceling headphones. Much will be lost simply listening from the speaker of the phone (although the speaker of a computer may be fine in a quiet room).

Also, I didn’t record an introduction and closing. As you will hear, the audio begins in the middle of a conversation (for reasons I don’t remember) and ends rather abruptly as we pass a mountain on our road trip.

Parting Thought

I'm sure I speak for everyone when I say Gramps is dearly missed. His stories, jokes, kindness, and love live on with his legacy (and with this recording). We have been blessed with incredible parents/grandparents who deserve endless celebrations. Today, we'll celebrate a great Dad and Grandfather once again! Time to put on your headphones and press play below!

Recorded Conversation with Gramps (July 2005)

Download

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One of the many photos of Grandma and Gramps (Photo Credit: David Moody’s Facebook)

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This is how cavemen recorded voices before the iPhone. It was invented around the time of fire. In fact, every voice recording on this device also includes the free sound effect of crackling fire automatically overlayed.