Going Grainless, P90X® Style (via Darksiren’s Fitness by Design)

A lot of people ask me what to replace grains with. Well, I’ve talked up Quinoa, but how about replacing them with more vegetables. You can get enough complex carbohydrates from vegetables with a higher nutrient density and you don’t need the grains at all. They are unnecessary and are simply pushed on the masses as a cheap form of keeping people full. You would think that because it’s at the base of the food pyramid you should eat loads of grains, but my personal food pyramid stops at vegetables. I mean seriously, breads, pastas, etc coupled with the inactivity of the masses is what is making the world fat.

Not only that, the lack of nutrient density and the filling nature of these items keeps us from getting the proper amounts of nutritionally dense foods in the end. One could argue that the filling foods that keep us from eating enough of the nutritionally dense foods could lead to nutrient deficiency, leaving us more prone to disease and illness. Of course this is in no way scientifically proven, but in my opinion the consumption of more fruits and vegetables which contain the antioxidants that grains do not and higher amounts of vitamins and minerals than grains simply has to be better for your body. Fruits and vegetables are also gluten free.

Getting rid of grains is a personal choice. Not that you shouldn’t ever have them. Just pay more attention how they affect your body and definitely don’t make it the base of your food pyramid.

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach Active Lifestyle Co. Ltd

Going Grainless, P90X® Style (Or how to get all the carbs you need from Phase 3, without all those pesky carbs.) By Denis Faye Most P90Xers rejoice when they arrive at Phase 3 of the program’s Nutrition Plan. Not only are they two-thirds of the way through the boot camp from hell, but they also know they’re about to ramp up their workouts by introducing more carbohydrates, the body’s primary energy source, into their diets. There are, however, dissenters—those who glance at … Read More

via Darksiren’s Fitness by Design

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Cinnamon for Weight Loss (via Super Word Nerd)

Talk about a real super food. Obviously I’ve been speaking with clients for ages about the benefits of cinnamon. From diabetes and blood glucose levels, to breast cancer cinnamon is one spice you don’t want to exclude from your daily nutrition.

Cinnamon for Weight Loss Cinnamon is one of those spices that has many health benefits: Helps prevent breast cancer Has a high thermic effect on the body Helps in prolonging the digestion process in the stomach Relieves diarrhea and nausea Aids in peripheral circulation Enhances digestion Promotes the metabolism of fats Recent studies have shown that cinnamon also affects blood glucose levels. It does this by prolonging the digestion process of the stomach, which helps t … Read More

via Super Word Nerd

Inspiration & Motivation

A major part of staying in shape or getting fit relies on both inspiration and motivation. What inspires you to change? What motivates you to get up and move in a new direction? Inertia can be a bitch for lack of a better term. No matter how hard you try to move that boulder, it just wants to stay at rest. Newton was on to something with this whole inertia thing as objects in motion tend to stay in motion unless acted on by some force. There are various forces acting on us daily that play a role in our progress or lack thereof.

So here’s the skinny. When you’re not moving or inactive it can be so hard to get going. We need a force to push us and get us started and most of the time that force has to come from within us. However, there are many forces that can provide us that initial movement. Sometimes it’s a doctor telling you that you have diabetes or high blood pressure and other times it’s as simple as a class reunion or event where you’ll see some old friends. Your motivation could be that your girlfriend or boyfriend has moved on without you or it could be a decision based on aspirations to look like a particular person you have chosen as a role model. Whatever your inspiration is, let it be the fire that drives you.

Once the ball is rolling though we often find tons of forces attempting to stop us. Some of those forces may be work obligations, friends, spouses, or numerous other things that just seem to get in our way. But with a little effort we can overcome those hurdles and obstacles. It is at this point that we need to remind ourselves of our inspiration, goals and our motivation for moving in the first place and use it as fuel.

Getting out of a rhythm can be devastating to our goals, but we have to find ways to get back on track.  We have a job to do as peers to provide the right type of peer pressure to our friends and family when they undertake their mission to finally reach their goals. I can’t tell you the number of times that I’ve heard people tell me that their friends don’t say very supportive things about their training or decisions to eliminate alcohol or other things from their diet.  Many spouses and significant others do more to subconsciously sabotage their mates progress than anything else.

We should take a closer look at ourselves sometimes and think about the things we say to our friends and family when they’re working so hard to change their lifestyle and health. Do we tell them they’re looking good or do we say, “yeah but your ass is still kinda big”? Do we say great job or do we say “you could have done more”. We are sensitive beings and for that reason we need a little positive reinforcement and motivation to continue on sometimes.

It is my job to motivate and inspire, but at the same time my profession requires me to tell people the truth about their progress or lack thereof. I have to find the balance between the two and give the good, the bad and the ugly. The rest of you out there do me a favor and don’t be that negative force that stops someone else’s momentum on their road to better fitness.

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.

GOLF – Its Not Just A Sport. Its Your Lifestyle. (via Bangkok Fitness Trainer Todd Thornbery)

Golf fitness is on the rise and with golfers like Tiger Woods experiencing great returns on the physical attributes and flexibility provided by a proper golf fitness program, many golfers find it necessary to sign on to fitness programs. Yes, golf requires fitness, flexibility, strength and stability. Don’t let the sport fool you. It’ requires every bit of strength, stability and stamina as most other sports. Low back issues are a major result of poor hip stability and a weak core. Todd Thornbery explains why golf is not just a sport but a lifestyle. Check it out!

GOLF - Its Not Just A Sport. Its Your Lifestyle. For many, golf is a chance to relax, relieve stress, do business and exercise. I know a lot of golfers who network and do business on the golf course, which I think is great. People getting together to discuss business while having a common interest is how most relationships are forged. Business is competitive and so is go … Read More

via Bangkok Fitness Trainer Todd Thornbery

10 Great Foods to Help You Gain Muscle

Egg yolks.

Image via Wikipedia

It’s not easy to add muscle to your frame. For some men it can be a challenge. For women it’s very difficult and is one reason why women should not be afraid to lift weights. With all that said, let’s get down to the point of it all. You want to put on some muscle, but don’t know where to start. Well first of all, make sure you ask people who have experience with putting on muscle naturally. Obviously there are guys walking around that have taken banned substances and they’ll tell you how easy it is to pack on a little muscle. Wrong! Muscle takes time to grow and needs the proper care and nurture when doing it naturally.

So we have 10 tips to help you pack on more muscle. Read more of this post

Four Unexpected Food Facts (via Healthy Benefits of Food)

Each day I designate about an hour to scour the web for useful information and research for personal growth as well as to share with others interested in health and fitness. There is a lot of crap out there these days and finding solid information can sometimes be difficult. Digging through all the garbage to come up with useful information can sometimes be a challenge, but in the end it’s well worth it.

There are some great pieces of information that can help you fine tune your workouts, nutrition and help you modify your lifestyle.

I came across this interesting article with four awesome food facts.

Four Unexpected Food Facts Eat fiber, avoid trans-fat, watch your glycemic load … you’ve got the basics down cold. But nutrition science can be wild and woolly, with more surprises than you might expect. Consider: 1. Mushrooms make vitamin D in sunlight. Most people are aware that the human body makes vitamin D in response to sunlight. Less known is the fact that mushrooms, even picked ones, can perform the same feat – which means that eating mushrooms that have been exp … Read More

via Healthy Benefits of Food

101 Ways to Lose Body Fat

For the 101st post on Bangkok Personal Trainer, here is my list of 101 ways to lose body fat.

1.Eliminate Fast Food

2.Eliminate Breakfast Cereals

3.Cut Rice down or out completely

4.Cut out packaged foods

5.Eat something small and full of fiber before going to dinner parties

6.Cut out soft drinks and prepackaged juices

7.Drop the alcohol

8.Stay away from refined sugar

9.Cut out bread

10.Drop the Pasta Read more of this post

100th Post by Active Lifestyle

Today we have reached post number 100 and we wanted to take this time to thank all of you for following along. Active Lifestyle is dedicated to changing the lives and lifestyle of people in Bangkok and around the world. Our mission from day one has been to educate, motivate and inspire people to take ownership of their lives and reach for the better within themselves. We consider everyone to be an athlete of varying degrees and for that reason we coach our team to perform better at whatever it is that they enjoy doing.

We’ve had the opportunity to work with a lot of great people and are looking forward to working with many more of you in time. Until then we’d like to say Thank You for your continued support.
Best Regards,

Rich & Todd

The Active Lifestyle Team

Burn More Calories, Lose More Fat

Fitness Model 1

Image by ★ spunkinator via Flickr

So you’re interested in burning losing more body fat? Well we can all agree that your nutritional intake is going to play a major role in your fat loss, but in order to sustain long term fat loss you’ve got to burn the calories and build muscle. The problem is that most people spend very little time being active enough to burn some extra calories during the day. Just 30 minutes a few times a week has been shown to have significant impact, but what you do during that 30 minutes matters big time!

Here’s a few calorie burning stats from Men’s Health with my personal spin. These activities have been assigned a calorie count per hour based on a 180lb male. Here we go…

Of course you could sit at your desk for an hour and burn 147 calories. Now that’s low. Get out of that chair and move around a bit during that hour and increase your calorie expenditure at work.

You could Golf and burn 368 Calories per hour. I’m sure this includes walking from hole to hole. Come on guys, it’s a sport so use those legs.

You’re gonna love this one. Having sex apparently burns 160 Calories per hour. A couple points I have to make here. 1) Sitting at the desk burns 147 calories so I’m assuming this guy is just laying there. 2) How many guys go for an hour straight? If so, I think the caloric output would be a lot higher. Just my opinion.

Strength training would burn about 655 calories per hour. Definitely depends on your strength training session. We’re not talking about a leisurely lift or two with a 5 minute chat and a 10 minute stare at the girls on the treadmill guys!

Running up stairs burns about 1221 calories per hour. Who can run stairs for an hour? Well that’s not the point. If you divide that hour by 4 and get 15 minutes you would burn approximately 300 calories in 15 minutes. That’s a lot. I’m going to question Men’s Health on that one.

Whatever you do, get more active and burn more calories. The more activity the better and the greater the intensity, challenge or muscle groups involved the higher the caloric expense. So get after it and lose that body fat!

Walnuts for Brain Health (via OREGON ATHLETIC CLUBS)

Nuts are a great option for people trying to get in more protein with their daily food regime. I usually buy a variety of nuts and keep them in containers in my kitchen area. I keep the whole gamut of nuts, cashews, almonds, walnuts, sometimes macadamias and also pumpkin seeds. Nuts are quick and easy and I will often have some for breakfast as the good essential fats (omega 3) in them are great for the start of the day. The balance of protein and fat keeps me full longer and I find that my mental acuity in the morning is much better and that I can focus more. For me it was a clear difference when I started adding them to my morning as I usually wake up at 4:50 to 5:am in the morning and begin work at 6am. I need to be on first thing in the morning, charged up and ready to give the necessary energy to my clients who are most likely still sleep walking.

Of course some people are allergic to tree nuts, so I recommend trying other choices like cottage cheese or eggs. Also pumpkin seeds are a great source of protein. You can use a fish oil supplement to get the Omega 3 fats necessary. Take a look at this post on Walnuts and how they affect brain health.

As children, the bulk of our nutritional advice came from one source: concerned parents who counseled us to eat a serving of greens at every meal, at least one piece of fruit a day, and drink our milk so we would grow up strong and healthy. But as adults, we’re bombarded by nutritional advice at every corner—much of it conflicting, and often changing on a daily basis depending on the source or study. It can be baffling just to decide what to have … Read More

via OREGON ATHLETIC CLUBS

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