So, while it may not look or feel like spring outside, it’s spring! The end of Spring when Summer should be teasing us. Bringing all the fun things you’d associate – holiday weekends, barbecues, weddings, evenings drinking outside….. all of which add up to bad news for your clean eating and training regime. We are all human though and the odd blow out is not going to have hugely detrimental effects to your overall goal if it is exactly that – occasional. If you eat cleanly and exercise regularly, nothing wrong with treating yourself every now and again. What is wrong though is allowing what should be a cheat “meal” to become a full –on blow out. So you have a glass of wine and a dessert at lunchtime…. This does not give you licence to finish the rest of the bottle over the course of the afternoon and then have a takeaway pizza for dinner and raid the biscuit tin for a midnight snack. Do not let treats become pig outs!

“Why am I not losing weight even though I’m training more?”

A very common question from many people, have many answers...First we need to make sure that everyone understands the difference between weight loss and fat loss.
What’s the difference?
Weight Loss = Wanting to lose body weight on a scale – The sum weight of bones, muscles, organs, fat, etc.
Fat loss = Wanting to reduce the fat on your body regardless of weight – The amount of fat between muscle and skin.

Weight loss can be achieved through gradually reducing the amount of calories you take in or by doing repetitive exercise for any given duration i.e. walking, jogging, running, cycling etc

Weight loss problems

While all vegetables are basically good for your health some are better than others. Cruciferous veggies are special due to their chemical composition which includes sulphurous compounds which give then their pungent flavour. When broken down by either chewing or chopping these sulphurous compounds are converted into isothiocyanates (ITCs) which can prevent and help fight cancer as well as boosting the immune system. Cruciferous veggies also contain antiviral/bacterial agents that can help keep you disease free.

Cruciferous veggies include beets and their greens, bok choy, broccoli, Brussel sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard greens, radishes, turnip greens and watercress.

Everyone needs a certain amount of protein in their diet and anyone involved in fitness training and body building will logically need more in a daily basis. One way to get an energy boost after working out while avoiding the dangers of high fat sources of protein, such as fatty meats, is by shaking up a shake based on protein powder alternatives or buy one of the hundreds brands in the market.

There are a number of such alternative sources of protein that are ideal for making shakes, including soy, egg and whey. All are high in protein and low in carbohydrates. All you need is a blender, 1-2 minutes and some imagination.

Anatomy:

Your back (spine) is made up of vertebrae (bones) that make up 5 spinal regions: cervical, thoracic, lumbar, sacrum, and the coccyx. Between each vertebrae sits a shock-absorbing disc that allows movement and provides flexibility.

The purpose of your spine is to protect your spinal cord. Nerves from the spinal cord pass through the intervertebral foramen to the body, allowing messages to be transmitted to and from the brain and the periphery (e.g., your limbs).

The spine is supported by ligaments such as the anterior longitudinal ligament, the posterior longitudinal ligament, and the ligament flavum, and the core muscles such as the transversus abdominis and the multifidus. The unique and complex structure of spine allows humans to move with great freedom, but also requires coordinated interactions between vertebrae, vertebral discs, ligaments, and supporting musculature in order to achieve healthy function.

The continuous advancement in medical tests has been a major contributing factor to the increased life expectancy of our generation (among with a better and healthier diet and of course fitness). With advancements in medical science, medical abnormalities can now be detected earlier and with greater accuracy. Picking up changes early is vital to ensure that you can treat the condition or changes appropriately. As a result, exercise physiologists are playing an increasing role in the treatment and prevention of many lifestyle diseases.

Whilst medical testing is a meticulous science, it does rely on each individual to request the appropriate tests from their GP. At various stages of your life, the tests that are suitable will change. The following graphic provides you with succinct summary of medical tests that are appropriate through your lifespan. If you haven't had a medical check up in the past year and you are over the age of 30, you know what to do! A medical check up could save your life!

In the last decades many different theories about salt or sodium have come to light.

Weight gain and retention have many origins as well as supposed solutions. However, one common food item with a significant impact on body weight is salt, or sodium.

Food manufactures add a lot of salt to foods, deadening our over-stimulated taste buds, and to increase product shelf life. Salt is in virtually all commercially produced foods and drinks including diet soda and even some supposedly organic products. We get used to the taste and then find products with less or no salt not to our liking.

Fat never goes out of fashion at least not the numerous approaches to getting rid of it. How it gets there is generally well documented usually under the headings of an unbalanced diet and lifestyle. Of course, getting rid of just about anything is always going to be harder than if we’d simply avoided it in the first place, but here we have a recent study that looks at making a cure for too much fat from one of the main culprits: namely dairy products.

It is a truth generally acknowledged that one of the main causes of obesity is a diet high in dairy fats. However, it has been discovered that diets high in low-fat dairy calcium in fact helped burn off more fat than low calcium diets mainly because calcium plays an important role in regulating body weight and fat metabolism.

Although better known for maintaining bone density and strength, calcium also lowers blood pressure and cholesterol, and has been shown to increase weight loss. A recent study found an increase in dietary calcium intake to 1200 1300 mg per day together with a normal intake of protein increased fat and energy excretion by about 350 calories per day.

Eating carbohydrates late at night is, as we all should know, real bad news for our digestive systems and for putting on weight – right?

The hypothesis behind the assertion that ingesting carbohydrates at night is based on the fact – well, supposed fact – that as you approach bed time your metabolism begins to slow down and thus during sleep your digestive system is also likely to be in a low power state. As you are burning fewer calories during this time your metabolic rate switches off or goes into a low power mode. At least that is the conventional wisdom.

However, research has shown there are rises and falls in the metabolic rate even during deep REM sleep – known as the sleeping metabolic rate (SMR), which often correlates with day time rates. There’s also evidence that exercise increases metabolic rates, which perhaps proves the old adage, ‘after supper walk a mile.’ Obese individuals are likely to have lower metabolic rates than the average.

Whether it’s the Christmas/New Year period or a summer season break you can put on weight faster than you get a sun burn if you relax your dietary rules while having fun. Christmas and New Year is probably the worst time for dieters as it basically celebrates gluttony, but the rules are the same for any place or time when we may be tempted to over-indulge. So here are a few ways to stay in shape.

Drinking alcohol in moderation may be difficult if everyone around is being immoderate. Alcoholic beverages especially eggnog are high in calories and the carbohydrates in Guinness are 100% sugar which can result in an insulin rush.
Although drinking water while eating is not good for digestion, having a glass before a meal will suppress your appetite as well as help avoid dehydration.

Present day work environments and schedules are not usually very sympathetic or flexible towards those trying to follow a healthy lifestyle or on a diet. Shift work, overtime, deadlines, family responsibilities and commuting can all wreck your fitness regime if you let them. While some compromises may be necessary the secret is to stay in control of the situation as much as possible.

Here are few suggestions to help maintain your weight loss program while also keeping your job.

Control your eating environment. Don’t let others dictate your food choices and don’t be afraid to turn down offers of unhealthy snack foods or drinks at meetings or office parties. Don’t be intimidated by other people’s views on your dieting. If necessary, explain what you’re doing and why. Be positive and assertive. Choose who you hang out with. Try to find like-minded co-workers to help give support to your health regime.

When comes to diet doesn’t mean starving all the time. If you’re not eating enough your body goes into ‘starvation’ mode and begins to consume muscle, not fat. You need to eat enough to maintain healthy levels of blood glucose to sustain your energy throughout the day. Three meals a day will burn stored fat if you’re also exercising regularly. Regular intake of food creates a ‘thermic’ effect as your body processes the calories. This increases your metabolism.

Skipping meals is bad for your body. This applies especially to breakfast. Even if you don’t feel hungry at that time, eating and drinking something nutritious in the morning is one of the best things you can do for your body.

When trying to lose weight it’s important to know your daily caloric intake. To reduce weight safely at the rate of 1 to 2 pounds a week you need to subtract calories from your daily total.

Before starting a personal training program you should take a fitness analysis which tests muscular strength, aerobic fitness, flexibility and body condition - and of course takes in great consideration your health problems if any.  The fitness analysis comprises the following.

Blood pressure check

It is important to test your blood pressure as high blood pressure increases your chances of strokes, coronary disease and kidney disease.

Body fat percentage check

Allows us to see what percentage of your body is made up of fat so we can get an understanding of how much muscle you have and how much fat we suggest you lose.

BMI test  Body mass index test

Estimates a healthy weight based on your height so you can get a rough idea of whether you are overweight and how overweight you are.

Okay so you’re planning on going to the gym for a great workout but want to make it count and don’t know what to eat after a workout, right?

Why not try a delicious whey protein shake packed with carbs and nutritional goodness? What are the benefits of “shakes”?

Although it is unlikely to have much effect on the Greek debt crisis, eating Greek yogurt has many benefits for those interested in improving their general health and fitness.

Unlike more conventional supermarket yogurts, the Greek variety is unsweetened and has a thicker texture. It can also be used in a variety of ways other than simply as a desert item or something to pour on top of your cornflakes.

Perhaps most important is the fact that Greek yogurt is basically healthier.

High in protein:Compared to most other types of yogurt, the Greek variety has from two to three times the amount of protein. One cup of plain, low fat conventional yogurt usually contains 5 – 10 grams of protein, whereas one cup of Greek yogurt has about 13 – 20 grams.

Neurons in the brain produce adenosine, levels of which are monitored via receptors.

When adenosine levels reach a certain level your body naturally begins to feel tired and ready to sleep or relax. However, when caffeine comes along in the form of a standard 100mg 8 oz cup of coffee its chemical similarities to adenosine deactivates the receptors and allows the brain’s natural stimulants dopamine and glutamate to flow freely producing a false energy rush. The effects vary according to genetics, physiology and tolerance.

We are often asked about the best ways to lose weight. Naturally we recommend exercise; specifically weight training and interval-based cardio, in combination with a healthy eating plan.  There’s lots of anecdotal evidence out there as to the additional things people can do to make weight loss more effective.  This advice ranges from the sensible to the sublime, and in some cases these hints and tips can actually do more harm than good. 

Whey Protein (20gr)  is the fastest digesting protein with its amino acids quickly reaching muscles.

Some recommend a 200mg caffeine pill too instead of a cup of morning coffee to increase fat burning without raising cortisol levels. 30-60 minutes later, the most important step – eat a wholesome breakfast. Then wash down a multivitamin with a cup of Green Tea which contains natural polyphenols. These increase fat burning and aid joint and muscle recovery too although green tea extract is said to be more easily absorbed. Fish oil is another possible breakfast as well as lunch and evening meal time supplement.Another good time for supplements is an hour or so before training.

A whey shake containing 20gr whey plus 5gr BCAAs, 2-5gr Creatine and 2-3gr Beta-alamine will provide the amino acids to fuel your workouts, boost energy and muscle growth. The same mix is recommended immediately post workout.

Heart rate is a useful measure of physical exertion and can help monitor your performance and avoid some common training errors, such as going too fast on what should be long slow runs. You've seen this tool in front of you every time you are using a cardio machine in our gym.

Many different types of injury can occur while someone is running. Although a certain amount of stiffness plus sore and tightened muscles is normal when training, it shouldn’t last for days and days on end.

As in the case of any kind of sports injury, correct diagnosis is fundamental to successful recovery. Check whether the problem is caused by inappropriate or poor quality running shoes - a very common issue specially here in NYC, poor or bad nutrition or insufficient preparation. Also keep in your mind that even when your injury has healed, it will take time and patience to get back to your normal.