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{July 31, 2008}   Exercise for Overweight Women

This comes from Medscape, a site that I visit because I’ll be attending Med School and I want to keep up on what’s new in the Medical Field. I take no credit for this article.

July 30, 2008 — In addition to limiting energy intake, overweight and obese women may need to exercise 55 minutes a day, 5 days per week, to sustain a weight loss of 10% during 2 years, according to the results of a study reported in the July 28 issue of the Archives of Internal Medicine.

“The importance of physical activity may be heightened in the maintenance of clinically significant weight loss,” write John M. Jakicic, PhD, from the University of Pittsburgh in Pennsylvania, and colleagues. “The consensus on recommendations for physical activity is a minimum of 30 minutes of moderate intensity activity on most days of the week, or 150 min/week. There is growing consensus that more exercise may be necessary to enhance long-term weight loss.”

Between December 1, 1999, and January 31, 2003, a total of 201 overweight and obese women with no contraindications to weight loss or physical activity were recruited from a hospital-based weight loss research center and randomly assigned to 1 of 4 behavioral weight loss intervention groups according to physical activity energy expenditure (1000 vs 2000 kcal/week) and intensity (moderate vs vigorous).

With a combination of in-person conversations and telephone calls during the 24-month study period, participants were also encouraged to reduce intake to 1200 to 1500 kcal/day. At baseline, body mass index was 27 to 40 kg/m2, and age range was 21 to 45 years.

The intervention groups did not differ significantly in weight loss at 6 months (8% – 10% of initial body weight) or 24 months (5% of initial body weight). Compared with individuals sustaining a weight loss of less than 10% of initial body weight, those sustaining a loss of 10% or more of initial body weight at 24 months reported performing more physical activity (1835 kcal/week or 275 minutes/week; P < .001), based on post hoc analysis.

“The addition of 275 minutes/week of physical activity, in combination with a reduction in energy intake, is important in allowing overweight women to sustain a weight loss of more than 10%,” the study authors write. “Interventions to facilitate this level of physical activity are needed.”

Limitations of this study include the amount of physical activity based on self-report and inability to examine the additive effect of different doses of physical activity above what could be achieved with diet alone.

In an accompanying commentary, Warren G. Thompson, MD, and James A. Levine, MD, PhD, from Mayo Clinic College of Medicine in Rochester, Minnesota, note that dieting is modestly effective for the short-term effect of obesity but that the long-term benefit is still unproven.

“Jakicic et al beautifully demonstrate that sustained weight loss requires the continued achievement of 2000 kcal/wk of physical activity,” Drs. Thompson and Levine write. “We believe that 2000 kcal/wk of physical activity can be achieved through a combination of strategies, including increased formal exercise, a modified work and school environment that allows for movement while working and learning, and a modified home environment with less television and more movement. Further research in sustainability of activity is urgently needed if we are to solve the obesity epidemic.”

The National Institutes of Health and the National Heart, Lung, and Blood Institute supported this study. Dr Jakicic is on the Scientific Advisory Board for BodyMedia, Inc, and the Calorie Control Council. Three of the study authors have obtained funding.

Dr. Levine, designer of the Walkstation, earns a royalty from Steelcase, Inc.

Arch Intern Med. 2008;168:1550-1559, 1559-1560.

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{July 31, 2008}   How Much Exercise is Needed?

This has been a very popular blog search/post subject so I thought I’d chime in with my thoughts. It’s a debatable subject. So I’ll pose two scenarios to you.

Scenario Number One:
Miss Jones has not worked out since HS. and she’s currently 40 years old. She is overweight and needs to lose 60lbs.

There is no way that Miss Jones is going to get through an hour cardio regimen. Miss Jones should start out slowly but monitor herself. She should be able to hold a conversation but be slightly breathless. She should complete as much as she can and each day slowly try to add onto that time until she reaches her one hour goal.

Scenario Number Two:
Mister Jones is a cardio freak. He works out everyday except Sunday, walking on the treadmill 30 mins and then 30 min’s weight training.

This is a trick scenario. Mister Jones wants to tone and define his muscles and maintain his physique. Does that mean that he needs an extra 30 min’s of cardio added into his regimen? Not necessarily. If Mister Jones’ heart rate is maintained during his weight training, then that is considered a one hour cardio with weight training.

See how that works? Maximizing your time means that you can do two things and not spend 3 hours in the gym. We’re not talking about athletes here, we’re talking about your every day Joe. Someone who wants to shed some weight or maintain their physique.

The key, though, is consistency. Maintain a heart rate of about 50-60%. As your fitness level progresses, it may take more to get you to that 50-60%. What you need to know is, what is your resting heart rate?

To find your resting heart rate is easy. Take the time of day that you are most relaxed. Make sure that you’ve had no caffeine or stimulants for the day. For one full minute, find your pulse. That is your resting heart rate.

Now here is the formula for finding your optimal workout heart rate:

220 – your age = Your Maximum Heart Rate (MHR)

Now subtract your RESTING heart rate from your Maximum Heart Rate (MHR)
Multiply by 50% and that’s your low end
Multiply by 60% and that’s a higher end

THEN add back in that resting heart rate.

Example:
220-34=186 (MHR) – 70 (RHR)116
116×50% = 58 + 70(RHR) = 128
116×60%= 69.6 (round to 70) + 70 (RHR) = 140

Now I have two numbers that I can keep my heart rate between depending on how I feel. I should be able to hold that conversation, being slightly breathless. As you move up the fitness level ladder, you can increase that HR to 60-70% or even to an athlete HR of 75-90% (provided that you can maintain the breath test).

As always, speak to you doctor before attempting any sort of workout regimen. If you have health issues, your doctor will give you a recommended heart rate and you should always follow his/her advice.

Another thing to remember is that you don’t have to be on a treadmill to get cardio. Gardening, House Cleaning, Dancing, Wrestling With Kids, Walking The Neighborhood — these are all fantastic ways of getting up and moving. Enjoy the open air. Get some sunlight and be healthy!



{July 31, 2008}   orange mint tea

In light of my herbal tea post, here’s a recipe. Let me know if you try it!

ORANGE MINT TEA
2 cups dried Orange Mint leaves
8 teaspoons China Tea
1 teaspoon ground Cloves
1 cup dried Calendula petals
1 tablespoon dried Orange rind
1 tablespoon dried Lemon rind
Store mixture in airtight container.

[obtained from Herbal Teas]



{July 31, 2008}   health club etiquette

This will probably be the first post in a long line of posts. Not only as a professional, do I write this, but as a fellow gym rat.

Today’s Lesson: The Importance of a Towel 101

Have you ever gone to the gym and picked out the perfect treadmill? It’s in the best spot in front of the monitor with your favorite TV show already to begin. It’s got the perfect amount of air circulation and there’s not too many people around it. You stalk it for a few moments with predatory glare, marking it for yourself and warding off any would-be, wayword, treadmill trekkies from making their claim on what is clearly..your treadmill. Only to stand, feet on either side of the tread that it’s filthy!?

I mean, who was on this thing? An entire track team of sweating, frothing, rabid gazelle?? Now, mind you I’m already a germaphobe. I carry wipes in my purse. I’m borderline OCD about it. Maybe a little more than I let on so people don’t think I’m a freak. But staring down at this treadmill makes me ill just looking at it and I certainly don’t want to touch it.

It takes but a minute. That’s it. Just one, measly minute to grab a paper towel and wipe down your treadmill. Even less than that to wipe your face and neck when you’re jogging/walking to avoid a Splashtown Park-fest on the treadmill. As a trainer, I even taught my clients to wipe up the equipment after they were done with the exercise before we moved onto the next one.

You may think that it’s the club’s job and if you do, let me take a moment to collect my spiraling skull cap from the next room.

This is a health, hygiene and respect issue. First of all, your club dues are for the facilities and the equipment to be there. It’s a courtesy that it’s clean. It’s what draws in more people. But if you treat your club like the slums, what does that say about you? It’s the proverbial finger to the next member whom also pays their dues. Not to mention, who do you think you are? Would you urinate on the treadmill and expect someone making 8 bucks an hour to clean up that human waste? What do you think sweat is?

I know, I know. This sounds harsh. But folks, this is how things like Hepatitis and other nasty little things are spread. My own four boys aren’t this dirty. And boys can be really dirty! At the very least, mop up your own puddle.

And if you’re sweating gallons, wipe yourself down before sitting/laying down on padded equipment and then kindly wipe it down when you’re done. It’s nothing more than asking you to make the gym your home away from home and keeping it clean for other guests. Surely you wouldn’t tinkle on your toilet seat and smile before offering the throne to a female (or male!) guest would you? At least, I hope not (gag).

It says something about YOU, the member if you can leave such a mess behind. We call you the Health Club Wannabe Divas. You’re too good to clean up after yourself and you expect someone else to do it for you. To be honest, you should be ashamed of yourself. It makes me want to call all your mothers and watch them drag you by the ear to clean it up.

Have some pride in yourself and your club. Carry a towel with you. Carry a few paper towels with you if you need to, to mop up any puddles of sweat you leave. Most clubs leave even the sanitary spray right next to them.

And most of all, enjoy your workout.



{July 31, 2008}   a spot o’tea

One of the most relaxing moments of my day, is the first thing when I wake up. I have one of those nifty Ozarka coolers and I snag my “happy” cup, a teabag filled with herbal tea and push that handy red lever so that I don’t have to sit, blurry eyed at my table and wait for a shrill whistle of a kettle.

I like to tell my clients to drink Herbal teas because of that same aesthetic quality but also because a lot of them say they don’t like water.

Now let me just break here to tell you that I do not endorse not drinking water. And for those of you that claim you don’t like water? What’s there to /not/ like?! It’s tasteless..well..bottled water is! If you’re sensitive like myself, you can taste the chlorine and other gunk in tap water.

For those clients that say, “I don’t like water” I offer another alternative. Squeeze a lemon in it.

But herbal tea is also a good alternative once you’ve gotten your daily water consumption down, or at least close to it. If the client (or you) are working your way up to 96 oz, this is a great way to make sure that you get there without realizing you’re getting there.

Green Tea is a great tea because it containsand is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). I won’t include the long list of benefits from EGCG but I’ll provide the link to wikipedia so you can start there and research it on your own.

Green tea has been used by the Chinese since ancients times. It’s cures knew no bounds and included things like; Depression, headaches, infections, and heart issues. It’s being researched in a long line of things to help alleviate, if not cure, certain ailments. Don’t misunderstand this post, however, and start using Green Tea as a medicine and excuse not to see your doctor. I know some crazy people out there will do it, so don’t.

Green Tea and other herbal teas have qualities that will help you relax. And it may be just the thing you need to help you in a stressful day or to go to sleep. Most importantly, it’s your little time out to pamper yourself.

It’s my opinion that herbal teas also have a cleansing effect on the body. You don’t need to (and I don’t recommend) buying teas that say “Cleansing Tea”.  The herbal teas already have those effects. There are too many to list in this post, so I’ll include a link to NutraSanus and Tea Infusion which includes a nice list of them.

The best thing about herbal teas is that you can drink them hot or cold. And they’re fun to experiment with. Mixing flavors and coming up with recipes has been one of the things I love to do. It’s also an inexpensive alternative to diet sodas, juices, and other drinks (except water of course!) that we are buying now. Not to mention, less calories and better for you!

So pull up a lawn chair, don your best wide brimmed hat, put your feet up and enjoy the last of the summer days with a nice cup of tea!



{July 30, 2008}   bok choy

So why did I feature this vegetable today? Because it’s high in vitamins, delicious and I wanted to dare you all to use it this week in your cooking. When I want a low-calorie meal but I don’t want to give up my nutrition, I cook this veggie with a chicken broth. Great for colds, too!

Cultivated in China since ancient times, bok choy is found in soups and stir-fries, appetizers and main dishes. Bok choy’s popularity comes from its light, sweet flavor, crisp texture and nutritional value. Not only is bok choy high in Vitamin A, Vitamin C and calcium, but it is low in calories.

Bok choy – the “white cabbage”

Bok choy, or brassica chinensis to use its scientific name, is classified as a cabbage. Nonetheless, bok choy bears little resemblance to the round European cabbages found in western supermarkets, or to Napa Cabbage for that matter. Its white stalks resemble celery without the stringiness, while the dark green, crinkly leaves of the most common variety is similar to Romaine lettuce. The Chinese commonly refer to bok choy as pak choi or “white vegetable.” Another common name is white cabbage. [excerpt from here]

This easy Chinese recipe allows you to get all the nutritional benefits of bok choy in a simple, flavorful soup. Feel free to increase the nutritional value by using homemade chicken broth, or adding cooked chicken or raw, peeled shrimp.

Ingredients:

  • 3 cups chicken broth
  • 10 leaves bok choy, thinly sliced
  • 2 teaspoons soy sauce
  • 2 teaspoons Asian sesame oil
  • 1 teaspoon red pepper flakes
  • 1 garlic clove, peeled, chopped

Preparation:

Bring the chicken broth to boil in a medium saucepan. Stir in the seasonings (the red pepper flakes, soy sauce, Asian sesame oil), and the chopped garlic. Add the bok choy. Simmer for up to 10 minutes, until the bok choy leaves turn dark green and are wilted and tender. Serves 4 to 5.



{July 30, 2008}   Winter Herb Pasta Recipe

Active time: 30 min Start to finish: 30 min
Servings: Makes 4 to 6 (main course) servings

Ingredients:

2 tablespoons unsalted butter
5 tablespoons olive oil, divided
3 garlic cloves, coarsely chopped
1 1/2 cups coarse fresh bread crumbs (preferably from a baguette)
1 pound dried bucatini or spaghetti
2 teaspoons chopped sage
2 teaspoons chopped rosemary
2 teaspoons chopped thyme
1 cup chopped parsley

Preparation:

Heat butter and 1 tablespoon oil in a 12-inch heavy skillet over medium heat until foam subsides. Cook garlic, stirring, until fragrant and pale golden. Add bread crumbs and cook, stirring occasionally, until golden, about 5 minutes. Transfer to a bowl, reserving skillet.

Meanwhile, cook bucatini in a pasta pot of boiling salted water (3 tablespoons salt for 6 quarts water) until al dente. Reserve 1 cup cooking water, then drain.

Heat remaining 1/4 cup oil in skillet over medium heat until it shimmers, then cook sage, rosemary, and thyme, stirring, 2 minutes.

Add pasta, 1/2 cup reserved water, and parsley and toss well. Add more water to moisten if necessary. Serve sprinkled with bread crumbs.

Nutritional Information:

Per serving, based on six servings: 446 calories, 17g fat (4g saturated), 10mg cholesterol, 88mg sodium, 63g carbs, 3g fiber,11g protein (nutritional analysis provided by Nutrition Data)

Credited to: Melissa Roberts and Epicurious.com



{July 30, 2008}   let’s get real

As you can see, most of my posts are pretty light hearted. I like to keep the stress out of fitness. It’s not that serious, right?

Yes and no. Your health is serious business. So is your child’s health. So let’s take this moment to get serious and be real with one another. If you’re a parent that comes home and sits on the couch with a bag of chips, a large coke and zone for the rest of the night after dinner? Chances are, you’re not teaching your kids any better habits. Children, for the most part, live what they learn.

If you’re a parent that snipes at your child to get off the video game and go outside, turn that wagging finger around to yourself and ask a hard question. When is the last time you went outside and “played”? If you’re overweight and your children are overweight, ask yourself how you all got that way.

I want to warn you right now that this post isn’t going to lighten up. It may cause some very serious reactions and I hope that once your anger or sadness dies down, you make positive changes. I was guilty of a lot of these mistakes, myself. It makes it that much easier to say these things to you because I know first hand what it did to myself and my family.

First and foremost. Go outside. There’s nothing keeping you from going for a family walk (unless there’s a serious handicap). Even if you’re in a wheelchair, go with your family on their walks. This gets you away from the electronics and may even inspire some nice talks.

Teach your children to throw a ball. Race down a hill together. The point is to move. You don’t put on the pounds because you’re active. Is this making sense?

We sit and wonder, “I’m always busy, why can’t I lose weight?”

The answer is simple. We’re busy in our mind. In this age of technology, our minds are always going but our bodies are sitting. We sit at a desk, then rush to the car. We rush to the car to sit in traffic. We rush from the car to sit at home. We only think we’re always going. The amount that you move right now is nothing. No BS here folks.

The average person, who is sedentary, is only burning 700-1600 calories a day. One Super Sized meal is 1500+ calories. That’s one meal a day.

Do yourself a favor. Write down everything you ate yesterday. Now add up the calories. Was it 1000? 2000? Now, how much did you move?

I want to address the parents once more. Stop feeding your children fast food. You’re poisoning your child. Harsh words but it’s the infallible truth. If you cook your meals in advance, store them in the fridge/freezer, you can cut your cooking time in half and they will always have a home cooked meal. There are no excuses. Cut up veggies and leave them in the fridge. Buy fresh fruits and leave them for the kids. Tell your child no when they ask for fast food.

The biggest mistake parents have made is making the children feel that fast food is a reward. “If you’re good we’ll go to McDonald’s”. Right? This sound familiar?

What parents looks at their kid and say, “If you’re good I’ll pump you full of fat, processed food, and poison.”

What? No show of hands? Would you hand your kids a pack of cigarettes? No? Why? Because you know it’s not healthy. So start knowing that fast food is not healthy. There’s nothing that they can give your family that you can’t give them at home, in a more healthy, suitable way.

Eating out is not to be banned. People enjoy it. But “Fast Food” is not eating. It’s binging. If you go out to eat, share a plate. Most restaurants are serving you plates with servings for 2+ people. Learn your portion sizes and teach your children responsible habits.

Sit down and learn to read a label with your family. Take them grocery shopping and have them read labels of their favorite foods and see what they’re eating. This is a harsh wake up call.

Do you realize that our children are developing Type II Diabetes? Let me explain that, quickly. Type II diabetes was usually reserved for adults who developed diabetes as a result of diet and lack of exercise. Our children are dying.

Children these days are obese. Not chunky. Not fat. They are obese.

Look at yourself in the mirror. You’re probably saying, “I just want to get to my HS weight”. That’s the majority of us, not all of us. Some of you have always struggled with a weight problem. If your child is already overweight, that’s a predisposition to diabetes and other heart related problems. They will be struggling their entire lives to get into a healthy weight. You’re not teaching them any discipline if you’re allowing them to eat whatever they want in mass quantity.

Chips, sugar, candy, fast food, large portions. These are killing yourself and your child. When are you going to stop? Psychologically, what is this doing to your child? When you have to put a child on a diet and they are crying because they are hungry, explain to me how that is fair to them. Why can’t they play sports? Why can’t they feel good about themselves?

Because we allow it.

Become a parent who sets boundaries and regains control. Show them that you love them by participating. If you have weight to lose, lose it with your child. Even if they are a healthy weight, exercise is crucial to being healthy. Nutrition is the second part. Eat smarter and start to change what’s coming into the house. Healthy food is more expensive but think about how much money medicine and doctor’s appts will be.

You owe this to yourself and your child, alike.

The following information was taken from CDC.

Table 1. Prevalence of overweight among children and adolescents ages 6-19 years, for selected years 1963-65 through 1999-2002

Age (years)1

NHANES
1963-65
1966-702

NHANES
1971-74

NHANES
1976-80

NHANES
1988-94

NHANES
1999-2002

6-11

4

4

7

11

16

12-19

5

6

5

11

16

1Excludes pregnant women starting with 1971-74. Pregnancy status not available for 1963-65 and 1966-70.
2Data for 1963-65 are for children 6-11 years of age; data for 1966-70 are for adolescents 12-17 years of age, not 12-19 years.

Childhood obesity is a serious medical condition that affects children and adolescents. It occurs when a child is well above the normal weight for his or her age and height. Childhood obesity is particularly troubling because the extra pounds often start kids on the path to health problems that were once confined to adults, such as diabetes, high blood pressure and high cholesterol.

[ taken from Mayo Clinic ]

The increase in childhood obesity over the past several decades, together with the associated health problems and costs, is raising grave concern among health care professionals, policy experts, children’s advocates, and parents. Patricia Anderson and Kristin Butcher document trends in children’s obesity and examine the possible underlying causes of the obesity epidemic.

[ taken from The Future of Children ]



{July 30, 2008}   no excuses

I wanted to post on this subject today, not only for you, but for myself. Yes, it’s hard, even for us trainers to stay motivated. So I’ve developed these simple tips to ensure that there’s no excuses.

1. Choose a time of day that you’re normally not busy, bothered, or otherwise engaged.

I know that this can be hard with busy schedules but think about it. If you have 20 mins in the morning (even if you have to wake up 20 min’s early) that you can have just to yourself before work, take it. It will make you feel so much more positive in the day if you accomplish a great workout before you even get to work. If it’s at night before you go to sleep, just be sure your workouts don’t keep you from sleeping. Follow it with a nice, warm bath with dim lights and maybe some lavender oil in the water or scented bath salts.

2. Keep a gym bag with clean workout clothes with you.

If you’re someone that likes to hit the gym after work, save yourself some time. Keep the gym bag stocked every night and with you. It will divert any excuses from coming up. “I have mail to check.” “I have a phone call to take.” It will also save you gas money and commute time.

3. Make it a habit.

No matter what you’re doing make sure that at the same time every day you stop at this time to do something. Walk, squat, sit ups, 10 push ups…anything! Your body will start storing this time and eventually, it’ll be like clock work. If you don’t work out at that time, you’ll start counting your kids and wondering what you’re missing.

4. Get a partner.

Knowing someone is counting on you will help you from coming up with excuses. Whether it’s a friend, colleague or trainer..be accountable to someone. I used to call my friend Brandy every night at the same time while I did my elliptical. The conversations would help me get through the hour rather than staring at the clock for each agonizingly slow minute. Now, I workout with my son who will nag me until I want to beat him with a dumbbell (it’s a joke, keep CPS out of this).

5. Start a workout blog.

This makes you accountable to yourself because you are the one who is looking in the mirror every single day. You want your clothes to fit better. You want that bulge to go away. It’s also a great idea because most gyms will give you one free fitness assessment with a trainer. If you show that to them, they can give you some great tips to get over plateaus and if you’re hiring the trainer, this saves him/her time in finding out your fitness level.

6. Cheat.

Yeah I said it. Have one meal a week you can splurge. A little. I don’t mean eat a whole pizza and then come back throwing ripe gym socks at me because you gained 3 lbs over the weekend. Have a small piece of cake at a friend’s party. It’s OK to treat yourself to a little indulgence. It helps breaks the monotony and keeps a lot of us from binging on an entire chocolate, double fudge b-day cake. Instead of a candy bar, eat a Hershey’s Kiss. Things like this can be a diet life saver.

7. Reward yourself.

Buy a new shirt. Buy those hot new jeans. Show it off. Take a day to pamper yourself. Buy a new pair of running shoes. You deserve it. Make working out a positive experience and you’ll want to keep doing it.

Now…get on that treadmill and stop giving me (and yourself) excuses!



{July 30, 2008}   supplements

Supplements have been a long argued debate among the health and fitness field professions. I’m going to give you my point of view on it and everyone is welcome to post their opinions on it. Hopefully, a hockey-fight won’t break out in the middle of it!

In this day and age, it is my opinion that we don’t have the nutrients in the soil that we once had. There are more pesticides, more chemicals added to our food than we know what to do with. I could scream and flail that you should be eating organic food but not even I have gone totally organic.

So what do we do? Well, the first thing I always recommend is a vitamin. Why? I recommend the vitamin because if you’re trying to lose weight, what’s the first thing you do? You cut calories. If you cut calories, how do you possibly get all your nutrients from your food everyday? It’s nearly impossible. More so if you’re in a job environment that doesn’t allow you to break every 2-3 hours to eat a small portion of food. Some of us are even shackled to our desks without being able to have water at our side.

Secondly, you’re working out (hopefully, right!?) and you’re losing nutrients through sweat, electrolytes, etc. Vitamins help to ensure that you’re OK. That’s as simple as I can put it.

Onto protein shakes, creatine, and other goodies; I’m of the opinion that these are optional. It’s not a necessity. If you’re someone that has to maintain 4k calories a day, try eating that. I think the funniest thing is talking to someone that’s sitting there at the end of the day, shoving a banana in their mouth and a peanut butter sandwich and just looking at their face.

I worked with such a person. At the end of our shift at 9pm we’d be sitting in the employee break room and he’d just stare at his lunch bag. 4k Calories folks. That’s usually twice as much as most of us eat. He was miserable. He looked at me one day with a mouth full of food and said, “I’m just so sick of eating”.

In those cases, a calorie packed protein shake can help. Of course most of us wanted to kick him because we’d really love to help eat some of his calories for the day, but do you see how having a “shake” could be beneficial? Some shakes pack on 900 calories, that would help with 3 regular meals in some situations.

Onto the other supplements. If you’re a regular Joe Shmoe and you’re just working out to look and feel better, again, it’s not a necessity to pack in all the pills. If you do however, want the boost, please for the love of all things spandex research your product.

If you call your product’s manufacturer and ask serious questions that they cannot answer. Put the product down! Ask for purity. Ask for potency. Ask if they’d let their mother take it! If they cannot answer questions to your satisfaction, get rid of it.

I hate nothing more than for a client to come in, beaming with pride telling me that they’re taking some new hot product that their neighbor is taking and they have no idea what it is. Why would you put it into your body?? Even more distressing is when women take the same supplements as their boyfriend (and same workouts!). Hello? Do you want to look like him? Are you trying to gain beefy arms? Are you trying to pack on the pecs? If not? What the hell are you doing?

I’m all about educating yourself. Get to know your product outside of the advertisements. Be able to explain, in detail, why you’re taking that supplement, how it benefits you, etc.

If you’re going to a gym and the trainers and the staff are pushing supplements on you, ask them to come over and explain each item to you. If they can’t give you a more detailed explanation other than maybe two sentences, I’d pass. At least from buying it from that individual.

I hope that this gave you some insight and answered some questions. I’ll go into more individual products and/or answer questions about supplements the best I can if you post questions.

Have a great workout!



et cetera