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Located in Richmond Hill, Ontario, we provide both private studio and in-home personal fitness training, a nutritional consultation and diet analysis, a fitness and functional assessment, injury rehabilitation, training programs, email and phone consultations, and more. A Body Essence Personal Training fitness instructor will get you in prime shape quickly. Whether your goal is to lose weight and
inches, or to gain muscle and strength ... we guarantee success! Let us show you the correct way to reduce body fat, increase lean muscle mass, and improve performance.
Newsletter Archive 2015
http://www.bodyessence.ca/index.cfm?t=NLARCHIVES&sn=31&pi=_NL_ARCHIVE_2015
Located in Richmond Hill, we provide Personal Fitness Training (In-Home and Private Studio), Diet Analysis and Nutritional Guidance, Fitness and Functional Assessments, Posture Evaluation, Training Programs, Email and Phone Consultations, Seminars (Workshops and Lectures), Education, Certification,…
Among various activities, weight training had the strongest association with less waist circumference increase. http://www.ncbi.nlm.nih.gov/pubmed/25530447?dopt=Abstract
"Chasing a number blinds people from seeing all the progress they're making, it blinds them from enjoying that progress, and it often discourages them from continuing. Many regular folks would be happy losing 10 pounds of "weight" and seeing the scale go down. But a competitor would not be fooled so easily. She'd want to know what that weight was made of: glycogen, fat, water? And muscle loss would not be acceptable."
http://www.t-nation.com/training/7-things-to-steal-from-competitors
Physique competitors screw up and then use their mistakes as a tool to do better the next time around.
Blast From The Past - Muscle Building Inquisition: An interview with John Paul Catanzaro http://www.bodyessence.ca/index.cfm?t=JPArticles&pi=MUSCLEBUILD&sn=31
Located in Richmond Hill, we provide Personal Fitness Training (In-Home and Private Studio), Diet Analysis and Nutritional Guidance, Fitness and Functional Assessments, Posture Evaluation, Training Programs, Email and Phone Consultations, Seminars (Workshops and Lectures), Education, Certification,…
"Elevated patellofemoral joint stress during shod running might contribute to patellofemoral pain. Running barefoot decreases patellofemoral joint stress." http://bjsm.bmj.com/content/48/6/425.abstract.html?etoc
From trainee to consultant, BMJ Group offers doctors around the world tailored information, special events, learning resources and recruitment services at every step along their career path.
"Implementation of strength training at the workplace prevents deterioration of work ability among manual workers with chronic pain and disability exposed to forceful and repetitive job tasks. Thus, strength training performed at the workplace may in fact be regarded as a complex biopsychosocial intervention modality that reaches further than the specific physiological benefits of training per se." http://www.ncbi.nlm.nih.gov/pubmed/24535014?dopt=Abstract
PubMed comprises more than 23 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.
In case you're still going for a run in the morning on an empty stomach… https://www.readbyqxmd.com/read/23964069/higher-activation-of-autophagy-in-skeletal-muscle-of-mice-during-endurance-exercise-in-the-fasted-state
"We conclude progressive resistance training restores age-related declines in s*x steroidogenic enzyme and muscle s*x steroid hormone levels in older men." http://www.ncbi.nlm.nih.gov/pubmed/24443372?dopt=Abstract
"Resistance training involving balls, platforms, inflated discs, suspension devices and other equipment to induce varying degrees of base and limb instability are very popular. Instability need not involve specialized devices as it can also be achieved by reducing the base of support (e.g. standing on one leg) or using unilateral training techniques (e.g. performing exercises with one limb rather than two together)." -David Behm, The Impact of Instability Resistance Training for Training and Health
"Although prolongation of life is a significant public health aim, at the same time the extended life should involve preservation of the capacity to live independently. Consequently, the identification of cost-effectiveness interventions to prevent frailty is one of the most important public health challenges... Regular exercise is the only strategy found to consistently prevent frailty and improve sarcopenia and physical function in older adults. Physical exercises increase aerobic capacity, muscle strength and endurance, by ameliorating aerobic conditioning and/or strength. In older patients, exercise and physical activity produce at least the same beneficial effects observed in younger individuals."
http://www.ncbi.nlm.nih.gov/pubmed/24310054?dopt=Abstract
PubMed comprises more than 23 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.
For "lightening" fast results, check out The Size Pyramid: Break All The Training Rules at http://tinyurl.com/the-size-pyramid
Another study demonstrating the importance of prioritizing movements, i.e., if you want something to improve more, perform it first in a training session. http://www.ncbi.nlm.nih.gov/pubmed/23701174?dopt=Abstract
"The most interesting feature of eccentric (ECC) muscle actions is to combine high muscle force with a low energy cost (typically 4- to 5-times lower than concentric muscle work) when measured during leg cycle ergometry at a similar mechanical power output. Therefore, if caution is taken to minimize the occurrence of muscle damage, ECC muscle exercise can be proposed not only to athletes and healthy subjects, but also to individuals with moderately to severely limited exercise capacity, with the ultimate goal being to improve their functional capacity and quality of life." http://www.ncbi.nlm.nih.gov/pubmed/23657934?dopt=Abstract
PubMed comprises more than 22 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.
"The results suggest that nonuniform muscle hypertrophy after training intervention is due to the region-specific muscle activation during the training session." http://www.ncbi.nlm.nih.gov/pubmed/23657165?dopt=Abstract
PubMed comprises more than 22 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.
"Training deep squats elicited favourable adaptations on knee extensor muscle size and function compared to training shallow squats." http://www.ncbi.nlm.nih.gov/pubmed/23604798?dopt=Abstract
PubMed comprises more than 22 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.
Strength Training Parameters and Program Design Webinar http://www.strengthwebinar.com
I must admit when I started personal training in the mid-'90s, most of my education came from muscle magazines. I had a subscription to all of them. Between years of experience in the gym, reading dozens of books and thousands of articles, I felt equipped enough to take on clients. Of course, I also...
"Studies show that hormonal spikes are magnified following hypertrophy-type exercise that involves training at moderate intensities with shortened rest intervals as compared to high-intensity strength-oriented training." http://www.ncbi.nlm.nih.gov/pubmed/23442269
PubMed comprises more than 22 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.
If you are incorporating static balance training to improve dynamic balance, stop wasting your time! First read this Q&A article of mine http://www.t-nation.com/free_online_article/sports_body_training_performance/the_cats_lair_1 then take a look at this study by Muehlbauer et al., 2013 in this month's issue of the Journal of Strength and Conditioning Research http://ht.ly/igVwv
PubMed comprises more than 22 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.
Are You Following the Wrong Exercise Program? http://www.lifehack.org/articles/lifestyle/are-you-following-the-wrong-exercise-program.html
Why do some of us invest so much time and energy into our exercise program for so little in the way of results. Yep it's true; some of us spend a lot of ti
Stick to push-ups on the floor! http://www.ncbi.nlm.nih.gov/pubmed/23316422?dopt=Abstract
PubMed comprises more than 22 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.
The Female Athlete Triad http://digital.turn-page.com/t/6153/7
For a significant increase in muscle strength, strength training performed without any form of static stretching prior or during the lifting session may be best. http://www.ncbi.nlm.nih.gov/pubmed/23254543?dopt=Abstract
PubMed comprises more than 22 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.
Some great points made by Mike Boyle in his article "Don't Lighten Up":
"No one has ever gotten better lifting light weights. Light weight is an oxymoron. A weight should be appropriate to the goal but, rarely, if ever, intentionally light. The load should be based on the strength level of the person. The reality is if your client is lifting a weight 10 times, numbers nine and 10 should be difficult. If that client can lift a weight 20 times but only does 10, it is a waste of time. Period."
"Work on basic strength in basic exercises. If a trainer has a client practicing golf swings holding a dumbbell, that client should get a new trainer. Do not wave dumbbells around and call it strength training. Teach clients how to bodyweight squat and do a push-up. Good basic training should strongly remind your clients of the calisthenics they used to do in high school. Here’s the truth. The secret is, there is no secret. If your client wants to hit a golf ball further, he/she needs to get stronger. That's just not going to happen lifting a 5-pound dumbbell."
http://ht.ly/fUTx2
There's quite a bit of controversy on this topic, but research continues to show that static stretching reduces muscle strength, and in this study it occurs in all subjects regardless of their experience in resistance training.
http://www.ncbi.nlm.nih.gov/pubmed/23207883?dopt=Abstract
Evidence based exercise - Clinical benefits of high intensity interval training.
Shiraev T, Barclay G.
Aust Fam Physician. 2012 Dec;41(12):960-2.
Abstract
Obesity rates in Australia are among the highest in the world, with one in 4 adults being obese. Obesity increases the risk of coronary heart disease, type 2 diabetes mellitus (T2DM) and stroke, three of the top five causes of burden of disease and injury in Australia.2 Dietary modification is the mainstay of any weight loss program and has been shown to improve cardiovascular and metabolic risk factors including blood pressure, lipids, serum glucose, glycated haemoglobin (HbA1c) and insulin levels as well as reducing risk of acute coronary syndromes, stroke and all cause mortality. Exercise has been shown to be an important additional strategy to a weight loss program. However, in Australia, nearly 40% of males and 60% of females carry out insufficient daily physical activity.
BACKGROUND:
Aerobic exercise has a marked impact on cardiovascular disease risk. Benefits include improved serum lipid profiles, blood pressure and inflammatory markers as well as reduced risk of stroke, acute coronary syndrome and overall cardiovascular mortality. Most exercise programs prescribed for fat reduction involve continuous, moderate aerobic exercise, as per Australian Heart Foundation clinical guidelines.
OBJECTIVE:
This article describes the benefits of exercise for patients with cardiovascular and metabolic disease and details the numerous benefits of high intensity interval training (HIIT) in particular.
DISCUSSION:
Aerobic exercise has numerous benefits for high-risk populations and such benefits, especially weight loss, are amplified with HIIT. High intensity interval training involves repeatedly exercising at a high intensity for 30 seconds to several minutes, separated by 1-5 minutes of recovery (either no or low intensity exercise). HIT is associated with increased patient compliance and improved cardiovascular and metabolic outcomes and is suitable for implementation in both healthy and 'at risk' populations. Importantly, as some types of exercise are contraindicated in certain patient populations and HIIT is a complex concept for those unfamiliar to exercise, some patients may require specific assessment or instruction before commencing a HIIT program.
http://www.ncbi.nlm.nih.gov/pubmed/23210120?dopt=Abstract
This month's health & fitness newsletter is jam-packed with great info! Learn about the variable recovery system, jettison technique and more. Check it out at http://ht.ly/f4yaV
The New Injury Rehabilitation Paradigm: RICE is not NICE, do M**H instead! http://theelitetrainer.com/wp/the-new-injury-rehabilitation-paradigm-rice-is-not-nice-do-meth-instead/
As I mention in my articleRadical Methods of Injury Rehabilitation, the standard procedure for most injuries involves anti-inflammatories and pain-killers along with RICE: rest, ice, compression, and elevation.
If you care about your loved ones, then you should take care of yourself. Spend some time everyday on your health and wellbeing. Here's a great line from legendary bodybuilder Bill Pearl: "I'll give you 22 hours of the day, I just won't give you 24."
Overtraining with Resistance Exercisehttp://www.acsm.org/docs/current-comments/overtrainwithresistance.pdf
Resistance Training to Momentary Muscular Failure Improves Cardiovascular Fitness in Humans: A Review of Acute Physiological Responses and Chronic Physiological Adaptationshttp://faculty.css.edu/tboone2/asep/JEPonlineJUNE2012_Steele.pdf
Can too much muscle mass be dangerous?: http://lnkd.in/AaZhRs
In the past, I've written about some of the limitations of several popular abdominal training devices, visit http://tinyurl.com/ykcj9we as an example. A recent study by Nolte et al., 2012 lists additional problems, including a negative impact on exercise posture and technique, as well as reduced efficacy in isolating the abdominal muscles (versus hip flexor muscle contribution). http://www.ncbi.nlm.nih.gov/pubmed/23025339?dopt=Abstract
Drinking cold water during a workout can decrease bench press performance. http://ht.ly/dU4RT
The Leftover-Dinner Breakfast: It's time to go against the grain! http://ht.ly/dEXQv
The Drug Of Choice: An uncensored look at modern medicine, nutrition, exercise and other lifestyle practices. http://ht.ly/dnpuc
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