Healthy Foods making you Fat

 

ACAINtraining.COM NOTE:  READ THE LABEL!!

Ever wonder why you go all day munching on fat-free pretzels and granola yet never seem to lose any weight? Why your tasty yogurt with fruit is leaving you feeling blah and your trail mix has you bloated?

It's because all those healthy things are nothing but junk. Crap. Garbage. They are well-disguised as health foods, I'll give them that, but man are they ever liars. And they know it, too.
I went out and checked labels, read nutrition information, and came up with seven of the worst offenders -- including one or two whose labels are painfully misleading. Put down that sugar-filled energy drink and read on.
More from The Stir: Yogurt -- You Might as Well Drink a Soda Instead

1. Granola bars and trail mix are the quintessential health food. But most granola these days are packed with salt, sugar, and fat. Basically, if it tastes good and comes in a package, it's bad for you.
2. Pretzels are better than chips, but they are also nutritionally empty and made from white flour. If you need a salty crunch, try a handful of tamari roasted almonds instead.
3. Bran muffins these days are huge and filled with sweeteners to make them palatable. Don't forget that muffins are basically cake -- which is why you aren't losing any weight by munching on these.
4. Vitamin waters are king of the misleading names and labeling. They make you think you are drinking a health supplement, but they're really no better than a soda. And at 32 grams of sugar, you might as well eat a Snickers instead.
5. Yogurt, especially with fruit on the bottom, is one of the biggest offenders in terms of fat and corn syrup. And despite their recent marketing campaign, corn syrup just isn't good for you -- and it still packs on the pounds.
6. Energy bars ... come on, they're just candy bars in disguise. They usually have as many calories as a candy bar and contain many, many teaspoons of sugar to make them go down.
7. Multigrain products aren't very "multi" after all. Unless the label says "whole grain," you are still getting the same old Wonder Bread flour with a couple of sesame seeds thrown in.

More from The Stir: The Sneaky 40-Minute Workout
So-called health foods make up a multibillion-dollar industry -- and they're making you just as fat and insulin-dependent as the soda industry. It's completely disgusting, but what can you do?
Funny you should ask!
Make your own foods: trail mix with unsalted nuts and fruit, muffins with low sugar and fat content. Drink water flavored with lemon and switch to Greek yogurt with frozen berries mixed in. As for those energy bars -- dump them altogether and score natural energy from fresh fruit.
Have you even been shocked by how fattening your "healthy snack" is?
Image via The Kitchn
Written by Megan Van Schaick for CafeMom's blog, The Stir

Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Reducing calories most effective for weight loss

Even with nutritionists, personal trainers, seminars, classes, TV shows and  large corporations all promoting healthy lifestyles, I would argue that eating "healthy" is still quite tough to do with the ever changing research, data and clever marketing. 

So many food items now contain promotional terms "healthy," "organic," "containing omega 3's," gluten-free" etc. etc. and have caused people wishing to lose weight believe that because they have chosen a more nutritious option, they can eat the same amount or more and reach their goal.
While I do and will always advocate healthier choices, I want consumer to be cautious of the marketing, and where weight loss is the goal, to still take into account the calories and macronutrient content of the food they eat.

Case Study:
Mark Haub - profressor of human nutrition at Kansas State University ate snack cakes, doritos, sugary cereals and oreo cookies every 3 hours. He also took a multivitamin, veggies and one protein shake daily. He counted the calories of the food he consumed in order to prove that it is calories that matters most for weight loss, and not solely the types of food consumed.
His 2-month experiment resulted:
- losing 27 lbs
- decreasing his BMI from 28.8 - 24.9
-decreasing LDL cholesterol
- increasing HDL (the "good" kind)

Again, I write about this not because I promote the eating of junk food. I will always promote nutrient dense, high quality foods  paired with safe and effective exercise for weight loss. However, I want to reiterate that calories do count when making a lifestyle change. What do you think about this?



Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

5 Tips to Avoid Holiday Weight Gain

1. Don't eat just because it is there (and free!)
The functions over the holidays usually have a focus on food – and plenty of it. Drink plenty of water and have a large meal before you attend, and you will be less likely to snack. If and when you do snack, put food items on a plate so you can see exactly how much you are consuming, rather than just picking up items arbitrarily.

2. Keep up your regular fitness routine.
Or at least some form of it. If time becomes scarce as we venture deeper into the holidays and your fitness time decreases, increase the intensity of the workout. Incorporate a fast-paced, high intensity 30 minute circuit with weights and cardio rather than long, drawn-out cardio session. www.acaintraining,.com is offering 30 minute Holiday Express Exercise for $25 from December 1- December 30 (one-on-one or two-on-one). Contact for more details

3. Don't hold off on your goals until the New Year.
Don't overindulge with the idea that you will resolution yourself back to fitness.

 

4. Choose your alcoholic beverages wisely.
2-3 drinks have the potential to completely waste your workouts as they are high in calories. Avoid binging, or choose lighter drinks such as spritzers, vodka with diet drinks or even water and lemon.

5. Exercise at home
Incorporate body resistance exercises, outdoor running/walking or other physical activities you can do in your home if you cannot make it to the gym. See posts below for ideas.

 

Plan ahead, make healthy decisions and enjoy your holiday season!

Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Sedentary lifestyles and associated muscle imbalances.

Your job requires you to sit in a chair all day, probably stare at a computer screen, or maybe talk on the phone for extended periods of time. You might get up, go to a meeting, take the elevator down to grab some food and then position your butt right back in that great groove you've worked so hard on. You then get up after an 8-hour day (if you're lucky) and sit in your car on the 45 minute commute home.

 

Is this you? If it is, I bet you complain of aching hips and tight hamstrings and here's why.

In order to sit down in a chair, your hamstrings must shorten in length. Even when sitting with good posture (shoulders back, head up) your hamstrings remain in this shortened position. In a day when professionals are sitting at their desks for hour on end, this can lead to chronic tight hamstrings.

 

In this sitting position, the hip flexors remain in a flexed position – causing associated problems as well. A hip that is constantly flexed, and hamstring that is constantly shortened can lead to all sorts of problems, and the one that you feel most – which is pain and lack of range of motion.

 

The main extensor of the hip is the gluteus muscles, the strongest muscle in the body. Weak glutes cause the secondary mover, the hamstrings to become the prime mover of the hips. Here is where the problem lies, as the already tight hamstrings are not designed to perform this load of work leading to more problems.

 

Ways to counteract these muscle imbalances:

·      Strength training

·      Stretching

·      Frequent moving and

·      changing positions when sitting
Going for a short walk throughout the day

·      Doing anything that builds strength:
- stairs instead of elevator
- walk instead of drive

 

Contact me if you would

like more information

Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

MAKE YOUR WORKOUT WORTH IT!!

 

Making your workouts worth it.

 

I spend a fair amount of time in the gym. During my own training sessions, and sometimes when I am with clients my eye wanders to people engaging in exercises and workouts that are a complete waste of time. I have compiled a list of workout mistakes that may be hindering reaching the goal of your time spent in the gym.

 

Quality of the workout
Making a trip to the gym part of your routine already sets you ahead of people who don't bother to attend at all, or does it? I see way to many magazine-reading runners, people lifting weights lighter than their blackberry and people who are simply too intimidated by machines to do more than wander aimlessly around them (I guess it's cardio…). Being on cruise control in a gym will not get you anywhere.
Tips: Come to the gym with a workout plan. Ask someone who knows. Push yourself beyond your comfort zone. Exercising with a purpose will mean results.

 

Lying to yourself
Unfortunately, the "calories burned" function  on the cardio machines is not accurate. Most times, it is quite generous to the user and leaves people mistakenly thinking that they have expended more energy doing their steady-state cardio than actual fact. Overestimating how many calories you have burned during a workout leads to frustration in lack of results.
Tips: Track the exercise you do, vary the exercise performed in terms of type and intensity. An even bigger lie you may catch yourself in is denying the amount and types of foods you eat. Labels and marketing may lead you to believe a food is a healthy option, however reading the nutritional label will reveal the truth behind the good. Be honest with yourself, are you eating proper portions? Are you eating out of boredome?
Tips: food journal, preparing meals for the next day, getting rid of tempting high sugar, fat-ladden foods.

 

Being on repeat in the gym

Changes in your body are a result of adaptation. Adaptation is a result of the body having the change itself due to a new stressor. If you do the same workout, same repetitions, same amount of weight your body will plateau and no gains will occur.  
Tips: change your workouts daily, allow time to recover. Incorporate cardiovascular, strength and flexibility training.

 

Incorrect form!
            This gets me so worked up! Form MATTERS! I stress with my clients proper     form, especially when we first begin working together. Your body wants to be efficient and conserve energy, so will try to find the easiest possible way to lift a load, or overcome resistance. It will recruit the strongest muscle groups in order to do to. Poor form means you are not accutely targeting the intended muscle group, and are putting yourself at risk for injuries, pain and soreness.
Tips: workout with a trainer, who will demonstrate, observe and correct your technique.

Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Nutrition key to making your work outs work for you!

This is an interesting article I cam across on TSN. It is especially relevant as Gary Roberts' health food store is located within Newmarket.
The options available to the athletes are available to anybody! Nutrition is just as important as your workout - whether you are training for an elite sport, weight loss or general maintenance. Make your work out work for you with proper nutrition.
 
Let's begin with a summer activity comparison:
- Steven Stamkos spent his summer squatting three-hundred and sixty pounds in killer sets of five reps. 
I occasionally squatted to pick up the remote if it slipped off the couch.
- Steven Stamkos ate carefully crafted meals consisting of superfoods like quinoa, sprouts, hemp, chia seeds and countless organic vegetables.
I ate Doritos off my naval while lying by the pool.
- On his non-lifting days, Stamkos did intense interval running—600 metres, 800 metres, shorter sprints, sled pulls...over and over and over.
I would nap between walks to the fridge.  Which, if you think about it, is kinda like intervals.
 
* * *
Sure, elite athletes are supposed to train hard in the off-season. But Stamkos and 24 other young hockey players took it to another level this summer. They enrolled in the School of Robs.
"It was tough," says Stamkos.  "You had to be totally dedicated to it. Every single day."
You know the Gary Roberts story by heart now. His NHL career was over at 30 after a broken neck. Then he discovered training, and proper eating, and became a physical beast who came back to play another dozen years in the league. His workout regimen and dietary discipline are legendary in Hockeynation. 
And now, just a year into retirement, he's found his second calling, playing Mr. Miyagi to young stars like Stamkos. 
"Come Steven-son! One more set of deadlifts...drink protein shake...wax on, wax off."
Nineteen young hockey stars practically lived in Roberts' home gym in Uxbridge, Ontario, this summer. There was Stamkos, his Tampa teammate Steve Downie, the Canucks' Cody Hodgson, Florida forward Stephen Weiss, Dallas forward James Neal, Rangers defenceman Michael Del Zotto, Carolina's 7th overall draft pick Jeff Skinner, and a bunch of other top NHL and OHL draft picks. 
Six others did the long distance thing, Roberts' "take away" program. He evaluates them, designs a program, but they workout in their own town with another trainer.
"The best thing about Robs is that he knows what each individual needs to work on and he designs a specific program for each person," says Stamkos.
Some needed to get leaner.  Some needed to add muscle mass. Some, like Hodgson, needed to get over injuries.
They were all in for a summer they will not soon forget.
I'll spare you the details of the workout regimen, because I lost seven pounds, pulled an oblique muscle, and threw up just trying to type it. Roberts drives the players as hard as he drove himself.
"It was one of the hardest things I've ever done," says Cameron Gaunce, the 2nd round pick of the Colorado Avalanche in 2008. "Robs is very intense, but it is much more than the workouts. He teaches you an entire lifestyle change. Resting properly, eating the right things at the right times. He teaches you that hockey is a year-round job."
Sure, everybody lifts. Everybody does cardio. But what really sets The School of Robs apart is the attention to diet.
These kids have all heard about when to get their carbs and protein before. But never like this.
"Proper diet is the number one thing NHL players and organizations don't pay enough attention to. It drives me crazy," says Roberts. "When I was in Tampa, we had four dessert options on the airplane! There was the cheesecake tray, the cookie tray, the ice cream tray, the little Smartie-Tootsie Roll tray. I'm thinking, 'Are we actually a professional hockey team?' If you ate all those things, you wouldn't wake up for three days! The biggest thing I'm teaching these guys is that you don't recover without proper nutrition. You will never make the gains you can make if you don't eat right."
So Roberts took his trainees grocery shopping, to a massive organic healthy food market/cafe called Nature's Emporium in Newmarket, Ontario. They went aisle by aisle, learning about foods they'd never heard of, let alone eaten.
 
Roberts then worked with the chefs at Nature's Emporium to design a full summer menu for his troops.  Every meal they ate had to meet his approval.
"It was a big adjustment," says Stamkos. "The first two weeks we started the program, your body is not just used to that type of food. You are used to laying on the mayo, the ranch dressing. It was depressing at first. But once my body got used to it, it was fine. The food was great. I didn't know what some of it was, but it was unbelievable. There was this mango parfait I still crave."
Michael Del Zotto, a good Italian boy used to his lasagna and chicken parm, struggled the most.
"Michael was the pickiest," says Roberts with a chuckle. "He'd text me and say, 'Holy Crap what was that green stuff in my sandwich?'. I said, 'Those are sprouts Michael.' One time I got him excited telling him he was getting spaghetti. I didn't tell him it was actually zucchini, shredded like spaghetti."
Downie loved the food so much, he sent his girlfriend to Nature's Emporium for a two-day training course with the chefs. He wanted her to be able to make it all season in Tampa.
The results, for many, were stunning. Gaunce lost 15 pounds in the first five weeks. When he did his fitness testing at the beginning of training camp in Colorado, his body fat had dropped six percent, and he had added three pounds of muscle mass. He won the Wingate anaerobic test and the long jump. He is, literally, a new man.
"I just feel so much stronger, so much quicker on the ice, it's amazing," says Gaunce.
Ditto for Stamkos, who blew his fellow trainees away with his strength.
"Everyone marks themselves against him," says Roberts. "They all want to know what he is squatting, how high he is jumping. You had guys like Del Zotto and Downie, who are no slouches, watching him, and just looking at each other, going "Holy S---!"
And then there's Hodgson, who seems to have finally overcome those back problems.
"We were very cautious with him until the beginning of August," says Roberts. "He would train all day if I told him to. He's just a wonderful young man who is going to be a great pro."
Now Professor Roberts gets to sit back and watch his first graduating class put their new bodies to work for a full NHL season.
"I have 25 guys that I can't wait to watch play this year," he says. "It would be nice to say every guy I deal with will be a star in the NHL, but I know they all can't light it up. What I try to teach them is that what they learned this summer, they will have for the rest of their lives. Whether that means being a star in the NHL, or being a really healthy fireman. It still means something.
"I was lucky enough to meet four guys along the way who taught me all this. Charles Poliquin, who saved my career in Calgary when I thought I was done, Lorne Goldenberg - who has been my strength coach since I was an Ottawa 67, I just didn't listen to him until I was 30, Matty Nichol - the former Toronto Maple Leafs strength coach, and Andy O'Brien, who has been training Sidney Crosby since he was 14. I took all the information they gave me, and tried to piece it together - what worked and didn't work for me - to help give hockey players the best chance at longevity. Hopefully, I can do for these kids what those guys did for me."
For now, class is dismissed. But careful boys, Big Brother is always watching.
"The other night I was playing in Edmonton and you guys showed me on TSN wolfing down popcorn," says Stamkos. "Right away I get a text from Robs: 'Stammer, lay off the popcorn!' I told him, 'Don't worry, it's organic."
 
http://www.tsn.ca/nhl/story/?id=335457

Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Interesting Article - Get outside and run/walk!

After returning from my two hour Thanksgiving day nature walk I came across this article. It is an interesting look into an outdoor walk/run vs. exercising on the treadmill. While I think the treadmill is a great peice of equipment for warming up before strength training or on a rainy/cold winter day when you would otherwise not exercise, I would advocate exploring outdoor trails, paths and roads.

Treadmill Running

Walk into your local commercial gym, what do you first see?  Other than the weirdo doing overhead press on a bosu ball, most likely a bunch of mice running on a treadmill.  "But what's wrong with a treadmill?  I want to lose fat/improve my aerobic capacity/stare at the chick in front of me on the elliptical."  I won't get into the arguments of steady state cardio vs. optimal fat loss, but here's the view from a biomechanical standpoint.

What's the difference between treadmill running and road running?  On the road you are master of your own domain?  Want to go further; run a bit harder.  You have complete muscular control of what you are doing.  On a treadmill you are stationary relative to an observer standing on the ground.  The belt you run on which keeps you in place is assisting with your hip extension - you perform the knee extension and hip flexion (forward stride), which by the way is mostly quadriceps activation, then the belt takes over and passively performs hip extension and knee flexion for you, which is mostly hamstring/glute activation.  So what's the problem here?  The passive hip extension/knee flexion eliminates the need for you to activate your own hamstrings/glutes - the belt does it for you so your body doesn't have to.  However, you are still activating your quadriceps during the knee extension; this is essentially highly repetitive quadriceps activation with very little hamstrings/glutes activation.  Talk about muscular imbalance - perform 300 reps on the leg extension machine and do no hamstring work.  In a week let me know how your knees feel.  That imbalance of forces, a force couple, exerts high forces on the anterior (front) side of the knee with no balancing force on the posterior side.  Unequal distribution of forces will produce what?  Structural imbalances, weak muscles and pain.

From: http://eggandmeat.blogspot.com/2010/08/exercises-you-shouldnt-be-doing.html

 

If you want anymore info, please contact me! Remember to check out the new ONE MONTH CHALLENGE. If you sign up before the end of October you will recieve 20% off!

Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Things to consider when hiring a Personal Trainer

Here are some top reasons that a trainer can help you reach your fitness and health-related goals faster than you can on your own!

• Determine your goals and provide you with a strategic plan to help you reach the goals in a specific amount of time
• Assess your current condition and provide a safe and effective program
•  Monitor progress, provide feedback and motivation
•  Act as your personal resource for all of your health and wellness questions
•  Guide you through safe and effective workouts, use of weight machines, free weights and cardio machines

 
Remember, when meeting with a trainer to ask some important questions.
 
1. Ask for references.

The best way to get an honest answer. Ask previous clients if they reached their goals, were satisfied with their sessions and what they liked most about the trainer. Most trainers should be happy to do this for you.
 
2. What are their certifications?

While trainers differ in experience and competence even with the same certifications, it is important to know that they are keeping up-to-date with their fitness education, and that they have invested in themselves in order to better serve you.  Having a working knowledge of certifications will give you a better understanding of just how important a trainer's education is to them. Some organizations require classwork, practical and theory exams, while others just sell a certification. A Kinesiology degree + a personal training certification or kinesiologist designation (OKA) shows 4+ years of study of the human body. Reputable PT certifications are with the NSCA, CSEP (canadian), CPT and ACSM are designations to look for.


3. How does the trainer look?

While judging appearances is not something I promote, I do believe in "practising what you preach." Education and experience are certainly most important in this regard, however, if you are in better shape than your trainer it is probably best to look elsewhere.
 
4. Payment

Some fitness facilities are notorious for being difficult to cancel membership. Make sure you are clear on cost per session, cancellation policies and packages that are available to you.
A trainer who has your fitness in mind will give you specifics. It is up to you to weigh the dollar value against the value of your health, wellness and personal goals.

5.  What is your availability?

There is nothing worse than getting yourself motivated to work towards a goal, and then to have the obstacle of someone elses time hinder that goal. Make sure to be aware of the hours the trainer is available, and whether you can set up regular meeting times over the next few weeks. Consistency is the secret to success, and your trainer should allow you to flourish by making you aware of their availability.
 
Fitness Tip: Do not underestimate the importance of sleep, rest and recovery.
Create a healthy sleep environment for yourself in order to replenish and reenergize yourself after a tough workout.
- make your room as dark as possible. Light increases the production of melatonin and can hinder sleep
- keep digital devices away from the bed as they can impact your sleep quality
- use a quality mattress and pillow to support your neck and spine alignment.
(adapted from Canadian Health & Lifestyle Fall 2010)

Nutrition Tip: A multivitamin helps you to meet the recommended daily requirements for a wide variety of vitamins and minerals each and every day. Food alone rarely is sufficient enough to provide your body (especially when training) with adequate nutrient levels for proper function. Some vitamins and minerals play a vital role in reducing the risk of cancer, heart disease and other conditions. Look for a multi-vitamin formulated for you - sport, age-related, gender-related etc.
 
Song: Let the Bodies Hit the Floor - Drowning Pool

(This would be my entrance music if I wa a UFC fighter! haha)


 

 

15 Minute High Intensity Workout

If you are on a time crunch, have limited access to equipment or are just looking for some different exercise the following 15 minute program is an option. Perform corresponding reps and exercises continuously for 5 minutes, resting for 90 seconds before moving on to the next circuit.

10 Jump Lunges
10 Up Downs
10 Inchworms

Continue for 5 minutes
Rest for 90 seconds

15 Half Burpees
15 Thrusters
15 "Reptile" Pushups
 
Continue for 5 minutes
Rest for 90 seconds
 
20 Box jumps
20 Mountain Climbers
20 Crunches
 
Continue for 5 minutes
 
Song: Drop it to the Floor - Pitbull

Nutrition: Have you tried your Salba Yet?!

Fitness: September always evokes feelings of a fresh start. Remember that goal you thought of a few blog posts ago? What have you been doing to reach it? Consistency and discipline in diet and exercise can never be replaced.

Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

"Fat-burning" zone vs cardio training zone

Everytime I step onto a cardio machine, I shake by head at the preset "fat burning" and "cardio training" zone buttons.
The fat burning zone is characterized by exercising at a lower intensity - walking or a light jog, not letting your heart rate go above 40-60% of your max. The cardio zone is an increase in heart rate percentage to 70-85%. So, how is it then, that when you are working harder you are actually "burning less fat?"

In actual fact, you are burning more fat when you are exercising at a higher intensity, the disconnect comes in the percentage of fat vs. carbs you are using when exercising at the two different intensity levels. When you are walking or jogging, your body does burn a higher amount of calories from fat. However, in the 'cardio' zone, you burn an overall higher amount of calories - meaning an overall higher amount of calories burned from fat.
 
Here is a chart to better explain taken from http://exercise.about.com/cs/cardioworkouts/l/aa022601a.htm

Low Intensity - 60-65% MHR	High Intensity - 80-85% MHR
Total Calories expended per min.	4.86	6.86
Fat Calories expended per min.	2.43	2.7
Total Calories expended in 30 min.	146	206
Total Fat calories expended in 30 min.	73	82
Percentage of fat calories burned	50%	39.85%

	Low Intensity - 60-65% MHR	High Intensity - 80-85% MHR
Total Calories expended per min.	4.86	6.86
Fat Calories expended per min.	2.43	2.7
Total Calories expended in 30 min.	146	206
Total Fat calories expended in 30 min.	73	82
Percentage of fat calories burned	50%	39.85%

 

	Low Intensity - 60-65% MHR	High Intensity - 80-85% MHR
Total Calories expended per min.	4.86	6.86
Fat Calories expended per min.	2.43	2.7
Total Calories expended in 30 min.	146	206
Total Fat calories expended in 30 min.	73	82
Percentage of fat calories burned	50%	39.85%

	Low Intensity - 60-65% MHR	High Intensity - 80-85% MHR
Total Calories expended per min.	4.86	6.86
Fat Calories expended per min.	2.43	2.7
Total Calories expended in 30 min.	146	206
Total Fat calories expended in 30 min.	73	82
Percentage of fat calories burned	50%	39.85%

	Low Intensity - 60-65% MHR	High Intensity - 80-85% MHR
Total Calories expended per min.	4.86	6.86
Fat Calories expended per min.	2.43	2.7
Total Calories expended in 30 min.	146	206
Total Fat calories expended in 30 min.	73	82
Percentage of fat calories burned	50%	39.85%

Low intensity exercise of 130 lb woman:
Total cal expended per minute - 4.86
Fat expended per minute - 2.43
Total cal over 30 min - 146
Total fat in 30 min - 73
%of fat burned - 50%
 
High intensity exercise of same 130lb woman -
Total cal expended per minute - 6.86
Fat expended per minute - 2.7
Total cal over 30 min - 206
Total fat in 30 min - 82
%of fat burned - 39.85%

While low intensity cardio has its place, if weight/fat loss is your goal, I believe that exercising at a higher intensity will help you to achieve the results you want.
 

Nutriton Tip - Drink 1-2 glasses of water 5-10 minutes before eating a meal. Water will help you to feel more full and reduce the risk of overconsumption.

Fitness Tip - Try a Tabata for high intensity cardio. 20 seconds of as many reps of an exercise as you can (light-no resistance), 10 seconds rest - repeat 8X.
 

Song - O.P.P. - Naughty by Nature

"Motivation is what gets your started. Habit is what keeps you going."

Is Four Minutes of Exercise sufficient for fat burning?

Tabata Training was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan.  Tabata training consists of 20 seconds of high intensity exercise, followed by 10 seconds of rest, repeated 8 times.
 
A 6-week study comparing VO2 max levels (the highest amount of oxygen a person can consume during exercise - denoting cardiovascular efficiency) and anaerobic capacity (the first system the body uses to generate energy for work - think of sprinters as using anaerobic system while marathon runners using their aerobic system) between moderate intensity exercise and intense intermittent exercise (tabata training) was conducted. The study discovered that the moderate intensity group increased VO2 max levels 10% but the training had no effect on anaerobic capacity. However, the intense exercise grouped improved VO2 max levels 14% and had a 28% improvement in anaerobic capacity. It is important to know that each group exercises 5X a week. For the tabata training group, this means 20 minutes in a week of exercise to see such vast improvement.
 
Tabata training can be performed with any exercise but I find it best to incorporate whole-body movements. A sample program could be:

20 sec speed squats
10 sec rest
20 sec thrusters
10 sec rest
20 sec box jumps
10 sec rest
20 sec high knees
10 sec rest
20 sec speed squats
10 sec rest
20 sec thrusters
10 sec rest
20 sec box jumps
10 sec rest
20 sec high knees

The goal being to go all-out for the 20 seconds of work. As fast, as hard and as many reps as you can! This workout will leave you breathing and sweating for an extended period of time after the workout...... fat burn!
 
 
 
source: http://www.squidoo.com/tabatatraining

Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Teaching my Dad a thing or two!

My Dad, who is undoubtedly the most avid reader of this blog and an ACAINtraining.com #1 fan asked me the other day, "what is better, an hour of running or an hour lifting weights?"

This question was quite thought provoking so I told him to check my blog in the next few days for his answer :) Hi Dad!

First off, I am going to assume that "better" refers to - higher caloric burn, and increased overall health benefits for time spent and ignore everything else.

Increased caloric burn:

An hour of cardio could include walking, jogging, hiking, skipping, biking, swimming etc. When performing these activites for an extended period of time, your body begins to operate in "steady-state" if the intensity of the exercise does not vary.  When your body is performing in steady state, the demands of your tissues for oxygenation can be met by the cardiovascular system, meaning a balance between oxygen intake and oxygen consumption. Overall, by placing the demands on your body for energy output over this length of time, you will burn a consistent amount of calories
 
An hour of weight training provokes constant changes in the active tissues and therefore heart rate and oxygen consumption varies greatly. When you are lifting (assuming you are lifting the correct amount of weight to stress the muscle tissue and using proper form), your heart rate and need for oxygen increases. During the rest phase between sets, your body regulates itself by the heart rate slowing and a decrease in oxygen consumption. Overall, during the hour timeframe alone - you will burn less calories than an hour of cardio.

But hold on! Our bodies are still working when we unlace our shoes, or we leave the gym!
Upon ceasing weight lifting activites, our muscle tissues immediately begin growth and repair. In order to support this growth and repair, calories are burned in the process. That is not all! As lean muscle tissue is added to the body, we burn more calories in order to support and maintain the muscle mass. Some studies indicate that per 1lb of lean muscle on the body, we burn an extra 50 calories - even while sedentary. With steady-state cardiovascular exercise, this post exercise caloric burn is not as apparent.

 
Health Benefits:
 
To keep my blog from being pages long I am going to answer this question simply. Health benefits are dervied from participating in both cardiovascular exercise and weight lifting exercise. If you have to choose between the two, choose the one that most appeals to you and that you will most consistently participate.
 
 
Terms:

Steady State - The condition of a system or physiological function that remains at a relatively constant (steady) value. After a few minutes of submaximal exercise, for example, a person reaches a steady state in which heart rate and rate of oxygen consumption tend to remain constant at a constant rate of work

from: http://www.answers.com/topic/steady-state
Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198

Weekend Warriors!

If you find it difficult to take time for exercise or proper nutrition during the week - make the weekend yours!
Give yourself an hour on Saturday/Sunday morning to focus on you. Do an at-home workout, go for a walk/jog or hit the gym.
Take Sunday to shop for healthy meal options, and prepare meals for the upcoming week.

Fitness Tip: High Intensity Cardio will burn more calories than steady-state low intensity cardio. On the treadmill, you can increase your cardio session by adding incline or employing sprint intervals (example: 30 second sprint, 30 second brisk walk).

Nutrition Tip: Oftentimes protein powder just does not taste pleasant. Besides smoothies, a way to increase the flavour of a protein shake is by adding a flavoured crystal light packet to vanilla protein powder.

Song: Outkast - B.O.B. (Bombs over Baghdad)

New training facility!

I am excited to announce that I will now be training out of FitCity located on Leslie St. in Newmarket!
This is a great, fully-equipped gym with tons of cardio machines, weight machines, free weights, squash and studio space. Non-members will be able to train with me without joining the club, as well as members are more than welcome to achieve results faster by starting a program with me!
I am looking forward to this next step and plan to implement boot camp classes, running clinics, sport specific training as well as 1-1 and group training sessions.
If you are interested please contact me at 905-806-7198 or alli_cain@hotmail.com

Thanks!

Dietary Supplements

Supplements are substances intended to aid individuals in acquiring their recommended daily intake of vitamins, minerals, amino acids and other parts of these substances. Typically, supplements are sold in pill, liquid, powder, tablet or capsule form. Supplements are not a substitute for food, rather a quick and efficient way to ensure you are receiving adequate nutrition.

Some of the most popular supplements in the fitness industry are protein powders, protein bars, and multivitamins. I want to take a brief look at these three supplements.

Protein Powder

Whey and Soy Protein Powder are commonly used by individuals involved in exercising and weight lifting in order to achieve the high level of protein intake necessary for muscle growth and repair. However, it can be used by anybody as part of daily nutrition. In fact, starting the day with a protein shake can help to stabilize blood sugar levels throughout the entire day.

A common question I get from my clients when I advise them to start with protein powder, is "won't I gain weight or get bulky?"

This is a common misconception from the marketing of protein powders by men and woman who are bodybuilders. To achieve the look of a bodybuilder, it takes much more than 1-2 scoops of protein powder a day. It is a strict and disciplined lifestyle. A calorie is a calorie - if you are intaking 100 calories of protein powder in lieu of 100 calories of carbohydrates or fat, at the end of the day your energy consumption will be the same. However, those 100 calories of protein will aid you in muscle growth and report, supply your body with essential amino acids and help to stabilize blood sugar levels.

Protein Bars

Protein bars are everywhere - and when looking to add this supplement to your diet for any reason it is important to read the nutritional label. Certain brands of protein bars are great if you are too busy to prepare or pack a meal for the day - as oftentimes it provides a good balance of carbohydrates and protein and is a reasonable 200-250 calorie snack. However, many protein bars or "energy" bars are loaded heavily with fat, sugars and other ingredients that I am unable to spell or pronounce. I urge you to read the label when purchasing protein bars, and to use them only when you are unable to access whole foods.

Multi-Vitamins

With many brands on the market, it is best to do research and compare ingredients to find the multi that is just right for you. In our typically fast-paced lifestyles, it is tough to consume the vast variety of foods necessary to satisfy the daily requirements for vitamins and minerals. This is where the multi comes into play. It supplies a baseline amount of an assortment of vitamins and minerals and ensures your body is receiving at least a small supply. There are multi-vitamins geared towards gender, age, sport performance etc.

This is a very brief and simple overview of supplements. If you have any further questions, please contact me!

Fitness tip: When you can easily achieve a certain amount of repititions of an exercise, it is time to increase the weight you are using.

Nutrition tip: Salba can be considered a "superfood." It is an ancient grain oilseed that contains 2.2X more fibre than All Bran, 10X more Fatty Acids than Salmon, 6X more calcium than milk and much more. It can be easily added to any food. (www.sourcesalba.com)

Song: Killin' in the Name of - Rage Against The Machine

If it were easy, everybody would be doing it.

One of my favourite quotes is "If it were easy, everybody would be doing it."
This applies to so many aspects in life but for me, it especially pertains to training for sport and fitness competition.

Making a drastic change in your lifestyle to achieve your sport, nutrition and/or health related goal is never easy but it is worth it.
I challenge you to take a look at the goal that may have flickered across your mind as you read last's weeks blog and make two or three changes in your daily routine this week.

If your goal is weight loss, burn extra calories by taking the stairs, parking further away from your office doors or sneaking in an extra 10 minutes of cardio in a day.
If your goal is to clean up your diet, spend tonight preparing your meals for tomorrow, throwing away the snacks that always tempt you or even making a meal plan for a week.
If your goal is to excel at a sport, take the time spent doing nothing that you tell yourself is your "relaxing" time - and do some sport specific training.

You have already set a goal for yourself. Take it day by day and use small weekly goals to achieve the big picture. You can do it!
Remember, you have already set yourself apart from the crowd by taking these measures - everybody does not do what you do because it isn't easy, but it is Iyour goal and it is worth it!

Fitness: Incorporate more complex movements into your workout routine. While isolation exercises are great and have their place, complex movements such as the deadlift utilize more muscles groups and therefore increase caloric burn. They also allow you to get more done in a shorter period of time.

• Pair together a bicep curl and a shoulder press
• Lunge and an oblique twist
• Pushup and a deep squat jump

Nutrition: Make water your only drink of choice. Caffinated beverages cause dehydrated while sugary juices are high calorie and have little nutritional value. It is best to stick with water!


Song: Letting Go - Sean Kingston Ft. Nicki Minaj

Goals

What is your goal?

Is it to start or maintain a workout/nutrition regimen?
Is it to increase endurance to participate in your first race?
Is it to lose weight?

Whatever it is, goal setting is paramount to beginning and achieving your personal goal. Writing down exactly what you want to achieve and how you will achieve will put you in a much better position to produce the results you are looking for. Goal setting involves setting specific, measurable and realistic objectives. It is also important to consistently check your progress by setting smaller measurable goals that you can check along the way.

Having someone to support you towards your goal is key. It keeps you accountable, provides motivation and will help you through days when you may be feeling your goal is unobtainable.

I have set numerous goals in my life, and only achieved them through the support of friends, family and (when the goal is athletics) my trainers and coaches. Specifically, throughout my high school basketball career I had set the goal that I wanted to play Basketball for a Canadian University. Things didn't workout in my favour in my first year and I was not a member of the team. I was unhappy and always thinking about how "things would be different" if only I could play. At the end of my second year of University I decided that I wanted it so badly I would tryout again in the upcoming September. I knew this would involve intense basketball-specific training as well as endurance and strength training. For the first few months I kept this goal to myself. If I didn't make it, at least no one would know I failed right? Wrong.

As people began to notice my increasing trips to the basketball court and the gym, I began to casually mention my goal. I immediately recieved overwhelming support from my family and friends - offering to play with me, rebound, workout and giving me tips. Over the summer I really cranked into high gear and gave it my all. If I missed a day of training, I knew someone would be on my case about it! Having others know about my goal made me want it more.

The result? September came, I made the team and it was the best experience of my University career.

So set a goal and take every step you can to put yourself in a position to reach it!

Fitness Tip: Make your workout into a circuit. Pair four exercises together and do one right after another. A circuit decreases your resting time in between sets, keeps your heart rate elevated and makes a workout more time efficient.

Nutrition Tip: Make your workout worth it. Eating complex carbs, lean protein and healthy fats is the best way to ensure proper nutrition whether you are looking for increased sport performance or weight loss.

Song: It's Alright - Pitbull

---

Look 'em in the eye: FREE Messenger video chat Chat Now!

First Blog!

Hello!
Thanks for reading my blog :)
I am excited to begin ACAIN training in hopes to inspire, motivate and allow people to reach their fitness goals. 
My personal fitness goal right now is to compete in 2 or 3 upcoming fitness competitions at the end of October and Early November. Training for a fitness competition consists of being in the gym 5-6 times a week doing weight training and cardio everyday. The diet for it is very strict, so tonight I am making a ton of delicious food with my sister and friends!!

Setting a goal is important to me, I always try to have some challenge ahead of me .... whether it be half marathon training, varsity sports, fitness competitions of beginning my own business! There really is not anything like conquering something that months ago you had thoughts of it being impossible.

Anyways, I hope everyone enjoyed their weekend and I will leave you with a fitness tip, a nutrition tip and a song to download!

Fitness Tip: If you find it tough to do an extended amount of cardio is one session, try breaking it up into 3 sessions of ten minutes, or fifteen minutes before weight training and fifteen minutes after


Nutrition Tip: Try to eat 5-6 small meals spaced throughout the day as  opposed to three large meals. Eating regularly keeps insulin levels stable, and reduces your body going into fat storage mode!


Song: Pursuit of Happiness - Kid Cudi (Steve Aoki Remix)

ACAIN

---

Your Photo on Bing.ca: You Could WIN on Canada Day! Submit a Photo Now!