Special Report: Ori Hofmekler on a Raw Food Diet!

The Skinny on the Raw Food Diet

The Skinny on the Raw Food Diet by Ori Hofmekler

The last few decades mark an increasing interest in the correlation

between food enzymes and health. Researchers found an interesting association
between the body's enzyme pool and the aging process - which means, the older
one gets, the fewer enzymes the body will have and the more vulnerable to
disease one becomes. I have addressed this important topic in The Warrior
Diet

book. I have covered the importance of ingesting live enzyme-densefoods (including naturally fermented foods) under the title Enzyme Loading.
Nonetheless, I am quite concerned with the emotional impact of this topic on
health consumers. Those who read articles, such as the one published recently
at Weston A.
Price
may reach the conclusion that unless raw, sprouted or fermented, allfoods are not viable. If this is true, even raw nuts and seeds may not be good
enough in this respect. There is a growing crowd of people who currently follow
the so-called "raw food diet" based on the premise that eating raw
food only (including of course vegetables, fruits, legume sprouts, sprouted
grains, raw dairy and even raw meat and marine food) is the only way to grant
maximum nourishment. Since I've already addressed this topic in The Warrior
Diet
book, let me just note here that the raw food diet misleads people tobelieve that all cooked foods are inferior to all raw foods. The truth is that
in many cases, such as with cruciferous vegetables (broccoli, cabbage) and
nightshades (tomatoes, eggplants), the cooked versions of the above are more
digestible and by far more nutritive than the raw version. The active
phytonutrients in broccoli and tomatoes (indoles and lycopene, respectively)
can be released and absorbed hundreds of times more efficiently in the cooked
version.

As for enzymes, certainly enzyme loading from raw, sprouted or fermented

foods is highly beneficial but let's put things in proportion.

First, plant enzymes are not digestive enzymes. They work on a different

pH than the body's digestive enzymes and therefore cannot support digestion
directly.

Second, while some enzymes inhibitors may be harmful (premature sprouts

or uncooked legumes), other enzyme inhibitors can be highly beneficial, such as
some protease inhibitors (phytates) or aromatase inhibitors which have been
found to be potentially anti-cancerous. The notion that nuts and seeds must be
sprouted before ingestion is preposterous. Raw nuts and seeds are perfectly
fine to nourish the human body whether in a sprouted form or not. There are no
harmful inhibitors in mature nuts and seeds and any rancidity or inadequacy in
these foods can be instantly detected via smell or taste.

Third, eating raw meat may seem "Paleolithic and healthy" but

nowadays it can be detrimental. Besides hosting pathological bacterium, meat is
a host substrate for harmful viruses, most notable of which is the toxoplasma
virus that has shown to cause serious neuro damaging effects on animals and
potentially on humans. Eating raw meat today does not make sense, to say the
least.

Fourth, note that the article at Weston A. Price was written by two

ladies to promote the sales of their cooking book.

In conclusion, raw, sprouted and fermented foods are great but it

doesn't make sense to commit to eating these foods only. You can certainly
benefit from eating cooked foods as well with a big bonus of pleasing your
palate with a larger variety of meals.

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Shadow Kickboxing

Hey Everyone!

Today I'm going to be talking about Shadow Kickboxing which I have found to be very effective in my training routine.

I'm sure you have seen those who practice martial arts, boxers or MMA fighters who spend hours just working on their technique, their speed, just throwing punches and kicks with imaginary opponents. That is shadow boxing/ kickboxing.

Anyone who is involved with contact sports as a hobby or professionally will be practicing Shadow kickboxing on a regular basis. It improves response time, speed, foot work, etc

I personally use shadow kickboxing as compared to shadow boxing. The only difference according to me is in shadow boxing you are working with boxing techniques but in shadow kickboxing you are working with punches, kicks, knees elbows, defense even take downs. What does this mean for me? While shadow boxing only conditions my upper body most of the time,  shadow kickboxing conditions my full body. Also it requires no equipment except your body and mind! You could get a pair of gloves if you choose too.

I use it as a:

1) Warm-up
2) A 'finisher' at my training sessions.
3) When I need to lean down quickly
4) Quick fire training when I'm short on time
5) 'Go to' exercise sequence
6) Improve conditioning, co-ordination and speed
7) Also as an assessment to check where my power level is being hindered due to weak or tight muscles.
8) A stress breaker

Most times I schedule for an intense 10 minutes of shadow kickboxing. It can also be combined with strength training. So I would start with 1 minute of punches and kicks and then drop down and do 10 pushups, rest for about 15 seconds, then back again to punches and kicks and start off right away with squats. The combinations that can be worked are plenty so there is no getting bored.

Safety:

1) Always stretch  for at least 2 minutes
2) While learning, start slow. Like everything else in training, technique and form are important. Get comfortable with technique then build speed.
3) Never hyper-extend or lock out your joints when throwing a punch or kick
4) Find a comfortable speed and then increase as you get get comfortable
5) When kicking it is not so much the height that matters, but the technique, power and speed.

If there is one effective all round conditioning technique and you are short on time shadow kickboxing sure fits the bill.  I usually follow krav maga style as it is very reality based, and trains for real world self defense at the same time. Also I found that they have the best teaching style for learning basic strikes.



I leave you with this video of Krav Maga Master Richard Douieb to give you an idea of Shadow Kickboxing

Massage

Hi Everyone,

Today I've got a topic that I'm sure everyone enjoys experiencing - that is the wonderful experience of getting a good massage. Getting those aches and pains rubbed away or just for the fact that it is so relaxing a massage is on most peoples lists and quite often they don't want it to end too early either!

A massage is manipulation of the skin, tissues and muscles by rubbing and pressing techniques. It could range from light strokes to deep pressure techniques.

Besides the feel good factor and relaxing technique a massage is more important for various other reasons towards the healthy functioning of the body. Like every other discipline in health and fitness it is an investment in yourself.

Here are some benefits of a massage

1) Relax
2) Soothe aching and sore body parts
3) Increases blood circulation
4) Sleep better
5) Immunity increases because the lymphatic system is rejuvenated and back in a proper flow.
6) Relieves tightness in muscles and connective tissue.
7) Vital nutrients start to circulate better.
8) Improves sleep
9) Increases flexibility
10) Improved body function
11) Alleviates back pain
12) Helps in relieving sinus
13) Alleviates body parts
14) Relieves cramping

Although a massage is a good thing to get done, there are risks. Massages are not for everyone and some types of massages are not suited to everyone. Mayo clinic suggests consulting a doctor if you are pregnant or have certain conditions like cancer, blood clots, fractures, open wounds or rheumatoid arthritis because these may increase the risks.

It is good to get a massage once every 3 to 6 months from a professional therapist. However it is important to check the background of the therapist or spa before you actually book an appointment. Investing in a foam roller can actually bring the benefits of a massage more frequently. I have written a post about foam rollers here.

Go ahead, pamper yourself and remember it is not a luxury but also an investment in your health.

Anywhere but the gym!

Hey Guys,

I wanted to talk about various ways you could stay fit without going to a gym. Even if your goal is bigger, faster, stronger there are options away from the gym. This post is to benefit people who don't want to go to a gym or spend on a gym and don't continue with it - their biggest reason being they get too busy to go and then after a while get demotivated thinking that since they are too busy to go they can't stay fit.

 Let me first start by saying, having been working out in a gym since I was 19 where I did have good results and learnt a lot, I also have learnt a lot putting all the suggestions I am giving you below AFTER I STOPPED WORKING OUT AT THE GYM. Over the last one and half years I have seen each of these fit the bill perfectly when I needed it.

1) Get a Personal Fitness Trainer: Whether in the gym or out a good fitness trainer will know how to work a fitness lifestyle into your schedule provided you make a commitment to it. To have a mentor in this game is vital. Although I am a Certified Fitness Trainer, I always go back to my dad who is my coach till today and am sharing and learning from selected mentors in the fitness industry to reach the goals I want and how to adapt it into my lifestyle. A personal trainer gives you a lot more information suited to your particular goal so you would actually be on a fast track to reaching your goals quicker and safer. To see more on what a fitness trainer does click here.

(Courtesy: Esteem Fitness)

2) You are your best gym: 

The human body is one of the finest creations ever made. Almost every scientific concept can  be found it it. What does this have to do with your fitness goals? A lot actually. I can bet most people would flex their biceps when asked to show their muscles. I can also bet most people would shudder or hesitate if you asked them to do push-ups! Mastering your bodyweight is also a form of weight/ strength training. Most people can lift weights but not handle their own body weight effectively. My point is simple - The only equipment you need to have a good workout to stay fit is your body. Of course you would need the right information to learn how to harness the power of your body. That brings you right back to point 1 - Get a Personal Fitness Trainer. I also recommend reading this book by Mark Lauren - You are Your Own Gym


3) Build up a home gym: If you really want to train, you can build a good fitness center at home. The days of home gyms being expensive are gone. With the advances in training technology you can have a home gym starting from INR 4000 ranging to a lot more. The basics you would need are

• A mat
• A swiss ball 
• Resistance Bands
• Dumbbells
• Barbell

I really suggest getting equipment like the swiss ball and resistance bands as you can handle fitness as well as basic therapy exercises should you need too. To get the equipment you want click on the Healthkart.com link and order your stuff from there. You can also go to my Flipkart Store page and search under the sports and fitness category. I did mine for about INR 3,500. One good thing about this is you can build your gym at home in stages and on a 'what is needed first' basis.

4) Parks or Play areas:  Parks and Play areas have benches or jungle gyms for kids. They are also a good place to train. It is outdoors and the change in scenery is quite effective and refreshing. Most of the time you have parallel bars, monkey or pull up bars and should you have resistance bands or suspension trainers that will be another value add to your workout.

These are 4 ways that I have personally used to get leaner, muscular, healthier and stronger in my one and a half years out of the gym and they ALL worked with EXACTLY the results I wanted to achieve. It is important to remember what Dr. Fred Hatfield (aka Dr. Squat) said:

'The Best workout you can do is the one you will do!'

 If you still have questions please feel free to post up your questions or contact me at:

https://www.issacertifiedtrainer.com/gideonsamuel/contact-me

Reasons and Answers to Why should we Exercise

'You are already in shape and slim. Why do you need to exercise?'

In the last six months, I've had two of my clients tell me that people have asked them this question.

I have also heard the other side of the story, though I thought it was pretty stupid - 'You go to a gym and you are gaining weight?' This was when I was on a weight gain program back in college and some overweight arrogantly guy asked me that.

So, I decided to write a post on why people need to exercise? At the outset let me make this clear that exercise refers to training your body for a specific result whether in the gym or not. There doesn't necessarily have to be a gym. 

So here are some reasons why people workout:

1) Get rid of body fat: This is usually the most obvious reason. In their terms its called 'losing weight.' However as I have explained in previous posts,  it is not how much weight you lose but what kind of weight you lose. Your bones, water content, muscle content and fat all play a huge role in contributing to your overall body weight. Reducing unhealthy fat content is the issue that we are dealing with here.

2) To build muscle: This also is very obvious. However, it is not only restricted to bodybuilders or a few college guys who want to 'pump it up.' Building muscle has advantages of keeping fat off, healthy weight gain, getting stronger, etc.

3) Gain weight: Some people really struggle with putting on weight and they need to increase their weight. The answer doesn't lie only in just eat more. That will result in bloating heavily and accumulation of fat even though it might not be visible.  A proper training program is necessary.

4) Rehabilitation: Some people with previous injuries, recovering from an illness or lifestyle related disease look to exercise as a rehabilitation process.

5) Build Strength: Once again a common misconception is just because a person lifts weights they are strong. This might not be the case. A person can be really small but have a lot of strength. A famous example is Bruce Lee. Lee might not have stood on an Olympia stage but his one inch punch demonstration is enough to tell you that he was strong enough to put away any of those Mr O. winners. Also there are different areas of strength that varies from individual to individual.

6) Conditioning: Conditioning is about developing the body's ability to endure and carry on working. This is especially seen in athletes. However, conditioning is very important to even a normal person. How many times have you heard this, ' I get breathless every time I walk up a staircase?' Conditioning is mostly training the aerobic systems, the heart and lung capacity and muscles for endurance.

7) Fitness: Fitness is definitely a reason people would exercise. Some people just look to stay healthy, free of aches and pains, and have enough strength and energy to handle their life. These are not people looking to win competitions or anything. They just know its good to exercise.

8) Preventive Medicine: Related to the point above but with a different goal in mind. People look to exercise as a medicine and as a preventive medicine. That is they take a proactive approach to warding off lifestyle related diseases. 

9) Look Good: Well this is where you find majority of the younger crowd. People just want to look good and have a good physique or figure as the case may be. The truth is if you are on a good program this will automatically fall into place.   

These are some of the biggest reasons why people workout. So if you were looking for answers to why people train or a reason to exercise....pick one and go ahead!

Your Money or Your Life!

I am amazed at the number of people who turn down chances to improve their health, wealth and wisdom over the excuses of:

1) I don't have the money

2) It is too expensive.

Usually these are the people who spend nearly every other day on eating absolutely unhealthy food, junk food, sugar laden foods, cigarettes, alcohol, parties, going to the latest 'fitness clubs' and then end up with so called 'specialists' to keep their health in check while wondering what went wrong. They are slowly spending money on ways to kill themselves. It is also amazing how when the 'specialist' gives them the bad news of a lifestyle related disease or something going seriously wrong with them they have no issues parting with any amount of money to get them back or save their lives. The sad part is some people genuinely don't realize it.

Being a Fitness Consultant and Strength Coach myself this could sound like a very cocky accusation. I wouldn't be putting out information for free on this blog  

However I just have one question:

Why would anyone in their right mind invest in destroying themselves day after day when there are people who are committed to helping them find a way out?

Please ask yourself these questions honestly and you don't have to answer me.

1) If you can avoid disaster would you not take precautions against it to the best of your ability? 

2) Do you not deserve the best of food, strength, health, and correct information on staying healthy and happy? 

3) Is it not your responsibility to look after yourself to the best possible extent?

I admit there are a lot of personal trainers, nutritionists, wellness advisors and fitness clubs that just don't deliver expected results. I have a real major problem with them. That does not mean all of them are that way. There are trainers who in their heart of hearts are passionate about helping people achieve the maximum health that they can and making them as strong as they can.

Invest in yourself. You are worth it. Get educated about your life and wellbeing. Find good fitness consultants, personal trainers, nutritionists, supplements, health and life insurance plans to help you. I am not saying become a full fledged specialist. Just invest in yourself and do what you have to do to stay healthy wealthy and wise.

If you have questions please feel free to contact me. Leave comments on my blog or contact me on my site

https://www.issacertifiedtrainer.com/gideonsamuel

Beating Obesity

Yesterday, I read an article in the Times of India confirming yet again obesity is an epidemic in India. The sad part is my hometown of Bangalore ranks at the number 2 standing in the country. I really felt that I should write this post today knowing that I could possibly reach a lot more people who are struggling with obesity across the world.

What is Obesity?

According to the WHO obesity is defined as 'the abnormal or excessive fat accumulation that presents a risk to an individual's health.'

Are you Obese?

Sadly most people have a very wrong idea of obesity. Obesity doesn't necessarily mean you keep look like this:

Would you accept it if I said this could also be obese?

I know better because I battled the same thing and have a lot of clients who are not bursting at their seams but look very normal and are still obese. Did you know that under-nutrition and obesity can live side by side? There are countries facing that epidemic right now. How is it possible? Lets go back to the definition:

'the abnormal or excessive fat accumulation that presents a risk to an individual's health.'

That means in a body composition of a person if the number of fat cells are abnormally in excess that is obesity. Which is why most fad and weight loss programs just drop body weight and turn a huge fat person into a skinny fat person (read my post on Fat Loss made Simple if you don't understand). One of the first things that gets hit in the body once there are excessive fat cells is the immunity system and energy levels leaving you more prone to disease and lifestyle related diseases.This is why its important to have body compositions tracked. The BMI (Body Mass Index) might not always give you the right indication.

Obesity is caused by:

1. Unhealthy Eating Habits
2. Sedentary lifestyle
3. Negative Lifestyle habits ( this includes everything from irregular sleep and work stress to smoking and   hard drinking)

Risks of Obesity:

1. Coronary heart disease
2. Type 2 diabetes
3. Cancers (endometrial, breast, and colon)
4. Hypertension (high blood pressure)
5. Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
6. Stroke
7. Liver and Gallbladder disease
8. Sleep apnea and respiratory problems
9. Osteoarthritis
10. Gynaecological problems (abnormal menses, infertility)
11. Asthma

These conditions can cause or contribute to premature death and substantial disability.

Cardiovascular disease - mainly heart disease and stroke - is already the world's number one cause of death, killing 17 million people each year and diabetes has rapidly become a global epidemic - according to WHO projections diabetes deaths will increase by more than 50% worldwide in the next 10 years.

What do I do now?

1) First thing you do is locate yourself. Get your body composition checked. Get a body fat analyzer. If you don't have one go to my resources page and order one. 

2) Get professional help - go to a GOOD personal trainer and nutritionist. Get your diet on track, supplement if you need too and get some good exercise.

3) Track your progress regularly.

Obesity can be reversed and if detected early can avoid a lot of medical bills and lifestyle related diseases. Take care of your health, get the right information on what to eat and how to exercise and start living healthy.

'I Don't have Time' excuse busted!!

'I don't have the time.'

'I'm too busy.'

Call it what you want. A reason, a lie, an excuse. What ever it is that is the line that is responsible for killing most dreams, most opportunities and sadly, stealing, robbing and destroying most peoples lives.

If you are too busy to live, then you are really busy dying. Did you know living or dying is a choice and it is a choice YOU make? 

There is a passage where God Jehovah is talking to the Israelites and He says:

I call Heaven and Earth to witness against you today: I place before you Life and Death, Blessing and Curse. Choose life so that you and your children will live.

In other words, God Himself gives us a choice and He also recommends- just in case the decision was really hard- that we choose to live. 

  

Everyone has 24 hours of the day and 7 days a week. Let's do some basic math.

24 x 7 = 168.

That is 168 hours. And you don't have 59 hours to take care of your health?

'Now Gideon, in a world of fast foods, instant mixes and 30 minute work outs why would I spend 59 hours in a week on health alone? 

Oh, I'm so sorry. Let me give you the breakup.

Assumptions:

I am assuming each meal takes 30 minutes and you eat 4 times a day, i.e. 2 hours/day. 

You sleep for 6 hours per day

You work out 3 hours a week even if that should mean 30 minute workouts for 6 days a week. 

Lets not forget that its 7 days a week. - not 8!

So per week:

Eating 7 x 2 = 14 hours

Sleep 7 x 6 = 42 hours

Exercise 6 x .5 = 3 hours

Total = 59 hours

 59 hours in a week to stay healthy - that isn't even half of 168

Have you ever noticed most people who don't have time have these in common?

1) Locked in a job that they don't like, with a boss who they don't like but want to please just so they get a handout (to which they might not live long enough to enjoy)
2) eat junk food and stuff themselves with sugar
3) gossip for hours on the phone
4) watch T.V
5) Stay on Facebook    

And then scream out that they don't have time. You have people who love you - a family, good friends, a wife, kids. but you are too busy - dying!

If you don't have time to stay healthy and live YOUR God-given  life and dream you might as well just die right now!

If you really love your family and enjoy your work those should be your primary motivators to staying alive, healthy and fit not your biggest excuses. You want to have time to spend quality time with your spouse and kids. You don't want to be tired, sick and dying while snapping at your spouse and kids. You also don't want to be a grumpy, snappy old boss or a pathetic under performing employee. You want to be at your best.

Studies and research have proved that exercise boosts daily productivity. You are healthier, alert, happier. The physical strength and mental health makes you a better spouse, parent, entrepreneur, employee, etc.  You are more productive when you exercise for the day. Take your regular meal breaks and eat the right foods. Get away from the computer, the phone and actually sit  somewhere else and leave the work at your desk.Staying healthy makes you more productive and a better human being - not human doing. When you go home, leave the work at the office.

I know this post is long but its something I am passionate about. For those of you who are married, remember who you are married to. In most cases its not your boss. Drop the Blackberry and enjoy the other berries - blueberry, raspberry, strawberry - they do  much more for you. Don't sit on your rear end the whole day in front of the laptop. Get off your butt and work it for 30 minutes then have your kids replace the laptop on your lap.

Get out and make time to stay healthy and enjoy life. After all if you are breathing you deserve it.    

Reclaiming your life

Hi All,

I was thinking about today's post and I thought I'd talk a bit on reclaiming your life. First lets answer a few questions?

• Are you living the life of freedom and true potential God created for you?
• Do you live life by design or life by default and chance?
• Are you heading to the destination you want or are you 'going where the wind blows'?
• Does someone else dictate or influence your decisions about your life or do you?
• Do you have plans for the future? If you do are they really your plans and your future or is it someone else's?

NEWSFLASH. If you don't design YOUR life someone else will do it for you. In short your life is being sold out and stolen by someone else for their dreams. You are going to be used and abused rather than being treated as a partner and team player. Lets take a common excuse as an example for keeping your body healthy. 'I dont have time.' If you don't MAKE time for you to stay healthy it is going to show up in your lifestyle. You will be overweight, you will be super skinny, you might not have the right energy levels or attitudes to deal with people ( especially your spouse and kids), your productivity at work will go down, sick leaves increase and there is endless horrible list that goes on and on. Why? Just because you couldn't make 10- 20 minutes a day to exercise, eat healthy during meals and get at least 6 hours of sleep at night. I have brought this up from a fitness aspect but we can apply this to anything.....family, career, finances, freedom..I am just going to leave you with a question....

If you spent all your time living under someone else's dictates, who's going to spend time being you? or is it better to wake up and reclaim your life? You decide.....

Defusing a ticking time bomb? (The Importance of Losing fat)

Which one of these scenarios seem really happy?

1) Collapsing at work or home.

2) Doctor giving you a report that you have only a short time to live.

3) Hospital bills eating into your finances.

4) Lying cut open on an operating table.

5) Living day in and day out with a life threatening disease.

Are you happy and smiling at these scenarios?

In each of these lets also add the faces of your beautiful family and children. Can you see their faces at each of these scenarios? Are they really happy and smiling?

Think about it before you answer..................... I'll wait. You are probably saying, 'Gideon, whats the matter with you? Those scenarios are disgusting and no one would be smiling at any of those' To which my reply is, 'EXACTLY! So why are you living like that?'

Many people are ticking bombs and the sad part is they don't even know it. Some are worse - they know it but are too lazy or at least that is their excuse. It really is sad because these people have a lot of unfinished responsibility, got beautiful families, got a whole life ahead of them and are heading towards disaster.

Issues of Unhealthy Body Fat.

1) Lifestyle related diseases are killers. Unhealthy fat stored in the body is a major cause of these diseases. Do you realize that the more unhealthy fat content you have shoots up the work load on your heart? It also stays in your body and causes hypertension, diabetes, obesity, cancers, etc.... This is why its so important to lose unhealthy body fat.

2) The more amount of fat around your waist the greater is the risk of lifestyle related disease. Remember however this is only one indicator.

3) The more fat you have on your upper body as well adds to the issue of problems with the knees, ankles and feet.

4) Excess fat also causes more estrogen to be produced in the body and more estrogen in turn signals your body to produce more fat and this enters a fatal cycle.

If you do not do something about your fat content the facts are straight forward.............You are a time bomb waiting to go off in any disastrous direction and you do not even know when!

The Good News:

I really am not a doomsday prophet. That is why I offer up the solutions I have seen work and has been proven over the years. Lifestyle related diseases can be avoided if corrective measures start early. They can also be controlled and now some studies are finding out they can also be reversed.

All it takes is prioritizing and a long hard look at your life to decide what you want. Fitness should be a part of your life because your body is designed for it. The first thing you should be aiming for is getting rid of the fat. Get your body fat checked. Its hard to know where you are headed until you

1) Locate yourself
2) Know where you are going.

Do a body composition check. There are a variety of ways the reliable and common ways being skin fold thickness measurements by body calipers and bio-electrical impedence devices. I use the Omron HBF 306 Body Fat analyser. Once you know that you can get a plan to burn fat. Ideally, body fat should be between  12%-18% for men and women should be between 21% to 24%. Fat loss is a simple procedure. It might not be easy getting there but it is simple. I have covered this is my post 'Fat Loss made simple'.

I really hope I this post motivates those who needs it to immediate action............burn off the fat, stay alive!

Time is ticking...............tick-tock......tick-tock........

The Most Important Quality for Fitness, Strength and Wellness Trainers

Fitness trainers, Nutritionists, Dietitians, personal trainers, coaches, strength coaches, wellness consultants.......it seems there is an ever growing list of titles in today's fitness world. All is well and each one has their own place for which I am really thankful for and respect them.

Personally I network with some of the best in each category. I have realized what sets these people apart from others I choose to network with is this:

 'They do what they love and have a passion helping others reach their goals.'

 After all isn't this what should drive the wellness industry? Think about it.

When a client comes to anyone one of us, that client is actually saying, 'I trust you with my life. You have to get my health back on track or tell me what to do to prevent a health disaster.'

I have seen some so called trainers just spout off the general rules and 'try' to influence clients to push harder. What really is strange, is these 'trainers' have absolutely nothing to their credibility except to get picked off the  roadside and put under a glamour name of some fitness center. They had not even sat down with the client to find out what exactly is the clients goal.

I also heard about a nutritionist who took the clients list of what she was eating, put it in an excel sheet and then charged her for doing just that!! Also sometimes nutritionists just push supplements across to the client to get commissions from both sides. Just an honest observation for 'nutritionists' and 'trainers' who do that - They are people like you, not trash cans or druggies.

Now I am not saying all are that way. There are also plenty of trainers, nutritionists and strength coaches from across the globe that I admire and really like their commitment and beliefs of why they do what they do and have learnt and incorporated that into my own practice for me and then my clients. I have learnt how to advise my clients, approach them and give my clients 100% commitment and also change myself for the better.

To all trainers, nutritionists, strength coaches and anyone in the health and fitness industry reading this blog I would like all of us to remember that the people who come to us look up to us as role models and experts in our own right. Yes there is money to be made and good money but not at the cost of quality of a persons life. The wellness industry will grow in the next few years. Let's just make sure the motive behind it is right.

The Most Important Aspect of Fitness

When it comes to fitness there are various components each with their own roles. I covered these in my post 'Are you fit?'. Out of these STRENGTH is the most important. You can be flexible but it wont help too much if you are not strong. A major part of balance comes from good core strength. To enhance endurance and cardio-vascular ability you need a level of strength or you will not be able to develop. Now when I mean strength, I am talking about a real world, functional strength and not throwing weights around in the fitness center and not being able to do a thing when reality hits.

Strength has to be trained regularly. Out of all the other aspects of fitness strength does take the longest to develop but also stays the longest. It is also important to know that strength training is different from physique or figure training. Now your body can improve and look better in the process but the strength is the focus not the cosmetic build up. As a matter of fact there are a lot of people who have good physiques but their strength is quite poor. On the other hand there are people who don't have what you might call a good physique but have amazing strength.

So how do you train for strength?

1) Nutrition: You need the right fuel to build strength. Eat nutrient dense and clean 'live' food. Stop eating junk and fad diets. If you have to get a nutritionist to help you out.

2) Train Hard: You need the correct training plan to build strength. Training like a bodybuilder will definitely make you stronger but it will develop more muscle after a point and stagnate real world strength. However increasing strength can leave you looking well maintained and fit yet generate huge amounts of real world strength.Training should be done with progressive resistance regularly. I cannot stress this enough. The correct training program and right exercise selection is important.

3) Mental status: Positive mental outlook and mental toughness is essential to physical strength. Stress and pessimism causes a rage of negative chemical reactions in the body and your strength levels can drop really quick.

4) Rest and Recovery: You have to give time for your body to recover. It is in this phase that the body adapts and compensates for the shock it receives during training resulting in increased strength.

Strength is needed for everyone from the growing child to the home maker.The corporate professional to the professional athlete. Each individual has to decide what level of strength is needed and get on to training for it.

Fat Loss made Simple

Just so you know right at the start - Knowing what to do to lose fat is simple. It might not be easy but the procedure is simple and no I'm not talking about a quick fix either. So lets start at some of the most common problems and then we can look at the solution.

Problems

 'It's easy to lose fat, its keeping it off that's the problem!'

1) Confusion

Body weight is not the same as body fat. Body fat makes up a part of body weight. The more fat you have the more unhealthy it is and is an indicator for more lifestyle related disease. The weighing scale is not necessarily your best friend when you are on a diet because you would not know exactly what weight you are losing - is it lean muscle or is it fat? 2 things that I use to measure my progress is a body composition monitor and a mirror. Its amazing how truthful the mirror can be and that's why sometimes it takes guts and honesty to look into the mirror and take a long hard look at your self. So now we know when we talk of losing weight we actually mean losing fat.

2) Not knowing what to do.

People have tried diets, exercises or maybe even honestly wanted to go on a diet and exercise but just not known how to work their schedule for it to make time. If you are looking at a realistic view of how long and a program of exercise and nutrition to fit your schedule. I would say invest in a good fitness trainer (read my article 'What does a fitness trainer do?'). The reason being you might start to lose fat but you can also quickly yo-yo back to being fat and worse still come back with fat content than when you first started.

Solution

Here is the fat loss process

1) Clean up your eating - The number one step is watch what you eat and how much you eat. You are not a Garbage bin. Stop cramming yourself with so much food - especially processed foods! Not only are you adding unnecessary calories they are calories that have no nutritional value whatsoever. We call stuff like that trash. As much as possible stick to meats, eggs, vegetables, fruits, nuts - anything natural. Once the nutrient value goes up you will be eating lesser but be a lot more satisfied. You hit two birds with one stone - You are full as well as you  have good nutrients in your system. Remember GIGO (Garbage in Garbage out)

2) Exercise - The best exercise protocol that works is Weight training along with conditioning (otherwise known as 'cardio'). Weight training keeps up or puts on lean muscle mass. The more lean muscle you have the higher metabolism to burn fat off and keep it off. Conditioning helps with burning off existing fat that has already been stored in the body.

3) Rest and relaxation- You need to get proper rest. That includes a proper amount of sleep everyday and just taking a break from stressful situations. If you are over-stressed or overworked the biochemistry of the body turns negative and releases chemicals that actually assist fat gain.

4) Supplementation - Supplements are the insurance policy to cover something in your diet that could be missing for various reasons. Do not take supplements as a quick fix. It doesn't work that way. If you do take it that way you are going to have serious trouble in reaching your goals. Take the right supplements. Usually a multivitamin and fish oil work pretty well.  

There you have it. Fat Loss at its basic. Go ahead and get started........

   

What does a Fitness Trainer do?

A Fitness Trainer is a person who educates people about the importance of fitness and trains them in the performance of safe and appropriate exercises to effectively lead them to achieving optimal health. The trainer is essentially a coach and a guide in the realm of health and fitness. A fitness trainer could be self employed or work out of a gym, fitness center, health care center, hospitals, rehab centers or private studios.

A fitness trainer should know:

• Exercise Programming
• Exercise Physiology
• Anatomy and Biomechanics of the human body
• Fitness assessments and tests
• Nutrition and Weight Management
• First Aid and Basic orthopaedics
• Program Administration
• Basic Human Behaviour and Motivation
• Special Population needs (Senior citizens, children, people with lifestyle related conditions)

Fitness trainers can either train clients personally (Personal Trainers), Open their own studios, conduct group training sessions, consult on lifestyle management, coach for strength and conditioning.

Of course choosing the right trainer is also important. The most important factor is the drive to help people stay healthy and fit and not just make a quick buck. Usually a certification helps but its more about a trainer's commitment to a person and doing their best for the person to reach their goals. Also practical knowledge of basic first aid is a must. Just doing a course and getting a certification in some cases might not be enough. Anyone can sit through a certification course or workshop but the practical application of that knowledge is what is essential. After all its a persons life and health at stake.


Fitness Trainers are the first line of defense against lifestyle related diseases and staying in optimal health. They are preventive medicine advisors and are definitely an asset- It is better to prevent ending up in hospital and paying health bills when you could have just invested in preventing health issues. They can save you through wading through tons of information and losing your way to your goals. You can reach your goals effectively and in a shorter period of time. They are also the solution to avoiding high costs of fitness center fees and false promises. They are definitely an investment of lifestyle improvement to consider.

Are you fit?

Overall Fitness is not determined by the fact of you going to a gym or lift heavy weights or wear the latest fashion which attempts to show body shape. There are different parameters when we look into overall fitness. It also does take a whole lot of honesty to take a hard look at oneself and say if they are fit or not.

This doesn't mean you need to win the CrossFit challenge. However in reality for your day there are basic important fitness parameters that you can measure your self by. If an individual has a good development of all of these it shows overall fitness. The requirements can vary from person to person.  

The Basic Parameters:

1) Strength - Strength is undoubtedly the most important aspect of fitness. The others cannot be managed unless there is a basic strength level from which to be built on.

2) Endurance / Cardio Vascular performance - What good is it if you can lift or move a lot of weight but get tired walking up a flight of stairs? Endurance is important and is largely dependent on how much oxygen the lungs can pump into the muscle

3) Balance - This is the ability to hold the body's position steadily.

4) Flexibility - Ability to achieve extended Range of motion

These parameters also explain why someone can lift a 100 kg weight but not do a 12- minute run. It explains why some can bend over and touch their toes others cant.

However, all these aspects can be improved by consistent training. By consistent, I mean daily training or a structured program that fits into your daily schedule - eg, strength train 3 times a week for 20 minutes and the days in between spend 10 minutes working on Endurance, balance, flexibility. It does not have to be a fight for time.

Decide which parameters you need to work on, set a goal, get a program in place and then start working on it.

Cut the wire!!

Yesterday was Sunday. My day was relatively good. Got a few ideas for a business in the morning, wonderful lunch at a relatives place, came home and slept for a while. Went on to my computer to just check a few things and before I knew it I was working and researching hard! I kept saying to myself...'I'll just finish this....' and an hour and a half had gone by. My mind was racing with thoughts and ideas, strategies and plans........and I was getting confused and tired. Finally, I had to force myself up and shut down my system and get away from it.

See, I had made a decision earlier on that unless necessary I will not work on Sunday and spend it with family. The point is I didn't have to work. There was no life threatening situation. There was a lot of good food at home. My wife was waiting for me because I told her I would be spending the evening with her. I just got DRAGGED into it. I'm sure we have all been there. Want everything done now. A little more, a little better, instantly done all now!!! This is after working the whole week. Do days feel like that sometimes? We think we can't take a break when we actually can? Its vital to our health. Just unplug. There are so many things to enjoy. You for one need to get your thoughts focused and your mind clear to work better. Its ok to switch off. The world does not revolve around me- I'm not the belly button of the earth. As a matter of fact because I am responsible for something important, I have to be at my best and rest is a factor.

Did you know on the sports field there are few seconds of rest and the athletes have to learn how to capitalise on it? A fast break, a dash of speed, a power up, a sprint and the body has to rest after that burst of power and energy. When training in the gym there are breaks of anything from 15 seconds upto 5 minutes. In the office, the coffee and lunch break are important to take your mind of work and settle down and focus again. Try it and see what it does for your productivity. Cant take a 10 minute break at that time? Dont. Get up walk around for a minute, close your eyes, take a few deep breaths and come back again.

I never put on my system after that yesterday. I sat in the cool breeze on my terrace. My head cleared out. My wife and I had a wonderful evening just talking with each other. I slept and got up early this morning.......Fully charged ready to face the day!!

Do you need to destress? Ideas to take a break in the middle of a busy day? You can contact me here.

What is Strength Training?

Looking at the heading, that should be 'DUH.......!!!! Training for strength...'

Exactly!

That includes, getting your muscles, mind and body energy systems to have more than enough to handle the pressure of their role. Also there are different types of strength that have to be trained. And for each person depending on their work and lifestyle each strength pattern required is different. Strength is a very broad topic but the end result is the same...............to get stronger and perform better in WHATEVER you have to do.

So why are most people not doing it?

1) Some people think its not important.
2) Some think its only for those who go to a gym.
3) Some think that its not for them because they havn't collapsed (yet!!) in a heap and so they are strong.
4) Some just don't know better.

The list goes on and on.

The truth is strength training is vital for everyone according to their occupation and everyday needs. There are different sorts of strength that can be trained for. The one is which is most appropriate to you. Usually over here is where a personal trainer of a fitness consultant can come in and help. Strength training for an athlete is very different to that of a Corporate employee or a home maker. However strength training is necessary for all of them. Let me explain.

A corporate employee has a day of mostly being in front of a computer, meetings to attend, handle appointments, deal with stress of clients and maybe a boss breathing their neck. The strength training they need to handle that is different as compared to a homemaker who runs around with the kids, sees to home chores and yet has enough strength to handle that. They both need strength. The training however will be different.

Are you feeling low on energy? Weak and drained out at the end of the day? Go on.....get up....... find a good and knowledgeable personal trainer or fitness consultant, get on a program and start training. Time for you to get stronger.....

Work with what you got

Yesterday evening I was getting cranky. I wanted to sleep when I got back from work but didn't get the chance and I wasn't really in the mood to workout. I was trying everything I could to psyche myself up for a workout but it wasn't happening. So I decided to sleep for 10 minutes and then get up and get my cardio workout done. Great plan except for one thing - I ended up sleeping for an hour! I wasn't too happy with that either but I got 10 minutes after that on the foam roller (ingenious piece of equipment for core exercises and getting knots out of your muscles) and adjusted my diet accordingly. After dinner I took a walk with my wife.
What I am trying to get at here is my body definitely needed the rest and I didn't realize it. The sleep, the calorie control, the 10 minutes with the foam roller and the walk more than made up for me staying fit for that day. It wasn't the hardcore exercise but I did have the components of a fitness lifestyle coming into play at least somewhere. Learning to listen to your body is vital in the role of health and fitness. Get with the fitness lifestyle and see how things start to work to reach your fitness goals.

Catch some Zzzzz's

Hey. Yes I know its been a long time since I have posted anything up on this blog. I took some time off to find out what direction to take with educating people on simple fitness solutions. After all this time I was satisfied that this was the right way to go with a post. It is quite ironic that today's post seems like I have woken up after a slumber of my own but I assure you I have not been hibernating! And I'm sure the question is arising very quickly, 'A fitness site and the first thing he posts is about sleep???' Well Im sure everyone enjoys good uninterrupted sleep. I do. But why sleep of all topics?

The most common answer heard on what are you planning to do on the weekend or on a holiday is 'Catch up on some sleep.' Rightfully so, in our busy world. How many people get a real good sleep everyday? Sleep is a vital part of your existence. Having said that, it is not a license to be lazy and sleep for 10 hours a day or more. Sleep is required for your body to turn off all its major functions and do the bare minimum to keep you alive while recovering from stress and strain. How many machines do you know that can keep working non-stop without wear and tear and not breaking down without stopping for it to be recharged or cooled? The body is a wonderful piece of machinery. Good sleep gives the body time to rest and recharge. Have you ever noticed how sometimes even a 10 minute nap makes you feel so refreshed, spiritually, mentally and physically? You feel like you slept for days in those 10 minutes. Sleep builds your immune system and  its time needed for your body to recover. You are more alert, sharper and think clearer after a good sleep. You also look better and fresh instead of exhausted. It clears up the sensory overload on your physical body.
For athletes and those who workout, did you know that the rest your body gets during sleep is necessary to build muscle. Ending today's post....here are some tips to keep in mind about sleep

• Aim for 6-8 hours of sleep- 6 hours being a minimum
• Try and get a 10 - 20 minute nap during the day
• When you sleep your head should be cool and feet warm
• Use a pillow - your head and neck should have a proper alignment with the rest of the body
• Do not drink teas, coffees or soft drinks before sleeping.Usually plain water or warm milk helps the body relax.
• Take a calcium supplement just before going to bed

Follow these tips and you will have an improved sleep. You will also realize you are fresher, happier, more energetic, less crankier, more alert and productive. Happy snoozing;).....

What is fitness?

Fitness is a buzz word today. Get up in the morning there are people of all ages, genders, sizes and shapes walking or jogging on the road. Parks are full of people walking or exercising. Gyms have a lot of aspiring people walking off treadmills and throwing weights around in the hope of getting that perfect body as soon as possible. Diets, health foods, health drinks and the list goes on and on and on. Very few people actually manage to reach their goals.

Fitness is a word that applies to the spirit, soul and body. The YMCA came up with that and emphasized on a healthy spirit, mind and body. However fitness is not something you can do for a few minutes a day though some components do take a few minutes a day. Fitness is a lifestyle. Its a level of physical and mental  well being higher than what a persons's daily life demands that can be achieved through training. We have to remember that we got to keep working on this and there are numerous benefits to being fit. It does require a level of discipline and commitment. Its not just some thing you do for three days and walk away. It carries out through your day and throughout your night. 

As you strive to reach your goals remember that it takes passion, hope, faith, time, patience and commitment. Fitness is one of the few things in life that are very fair. You can never make a bad investment in fitness. Whatever you put into it you will get out of it. So make a decision and stay by it. There are lots of people who have taken the journey and are enjoying the benefits.