inerTRAIN Blog

July 18, 2010

Pillars of a Healthy Lifestyle

The four main pillars of a healthy lifestyle are nutrition, physical activity, sleep, and recreation. By actively incorporating each of these pillars into your daily routine, you will have a solid foundation for being healthy and fit for life. When all four pillars come together, you will see great results for body and mind.

Nutrition

Eating healthy is something often discussed, but do you know what it really means for you? How does it really help you? Without proper healthy fuel from food, your body will age quicker and wear down much faster than normal.

Learning healthy eating skills and making better food choices takes practice. You probably know that you should eat a balanced diet with lean protein and the proper assortment of fruits and vegetables. Yet, many people find themselves eating conveniently and poorly. Fast foods high in empty carbohydrates and bad fats will cause your body and mind to slow down, leaving you tired and depressed. Do not let bad foods add to your stress and make you feel worse. Keep your body and mind in peak performance by making informed and healthy nutritional decisions.

Think about what you eat and when you eat. Eat more vegetables and low sugar fruits – vegetables fill you up with fewer calories and have many health benefits – and consume smaller meals more often to keep your blood sugar stable and prevent your body from storing fat.

Physical Activity

With properly informed nutritional practices in place, you will experience increased energy levels. When you feed your body and muscles well, you must also make sure you are keeping them in top shape. Structuring proper physical activity into your life provides many health benefits. Aside from looking better and feeling sexier, muscular strength and tone help many important body systems as well.

The five major killers in the USA are due to lifestyle problems, mostly a lack of activity and the wrong diet. Aging is mostly due to inactivity: as muscles shrink, body fat increases. By making your muscles stronger, you can prevent many diseases and slow the aging process.

An important aspect of life is your ability to move. Getting out of bed, going about your daily routine, working, and playing are all examples of activities that most people take for granted. In the fitness industry, these activities are called Functional Ability. In order to improve your Functional Ability, you need to focus on improving your muscular strength. Believe it or not, it is by far the most important thing you can do for your health.

The number of calories you burn everyday is directly related to how much muscle you have. This is otherwise known as your metabolism, which you can think of as the speed in which your body burns calories. As your muscles get stronger and larger, they will need more calories. A pound of muscle at rest will burn about 25 calories per day. A pound of fat only requires about 2 calories. If fat loss is your goal, making your muscles stronger will cause your body to burn more calories, even when you are asleep!

With proper nutrition and exercise you will have more energy, a stronger healtiher heart, lower blood pressre and stronger bones, with the added benefits of reduced tension, anxiety, stress and depression, and a better sex life.

Sleep

After taking time to have a great workout and an even better meal, make time for a good night’s sleep. Getting the necessary 7-8 hours a night is not a myth as sleep has benefits that many people do not realize. At night your body rebuilds the wear and tear it took on any cells during the day. It heals itself of diseases and boosts your immune system and both your body and brain undergo growth and repair processes. Sleep is vital for you to completely restore and rejuvenate.

Recreation

In the hustle and bustle of our daily lives, it is important to remember to stop and take some time to relax by finding a recreation activity that you enjoy. Make sure to take some time out of every day, whatever you can, whether it is 10 minute or an hour, to do an activity that puts you at ease, something that allows you to clear your head of some of your stress and worry. Find activities you enjoy and want to do.

You do not need a trainer to stand and watch you walk, bike, run, jog, skate, or play with your kids. If you like the activity, you will be more inclined to continue it, and it will become part of your lifestyle. An overall active and healthy lifestyle is important in keeping fit, and it makes life more enjoyable.

In Health,

June 12, 2010

I AM inerTRAIN: 2 Trainers’ Perspectives

In February, we took several trainers through our certification process in early preparation for our website launch. After the session, I sat down with two of the trainers to get their thoughts on being a personal trainer and what it means to them to now be able to train clients virtually, anytime, anywhere. It is the first of the upcoming “I AM inerTRAIN” posts which will highlight various perspectives on what inerTRAIN is all about.

We are now recruiting trainers to be a part of this exciting new fitness community. If you are a trainer, or know a great personal trainer, find out more here and start your application today!

In Health,

Jeff

How long have you been a personal trainer?

Kevin Purvis: I have been a trainer for 6 years and in the fitness industry for 12. But I started doing push-ups in the crib.

Aaron Guy: I have been a trainer for 6 years, but I’ve been actively involved with my own fitness for 14 years.

Why did you decide to become a personal trainer and what motivates you now?

AG: Working out is such a passion of mine. I like making a career out of something I’m passionate about and working with a diverse group of people. If I could live at the gym, I would. I’ve often thought about sleeping in the massage room so I never have to leave.

KP: Exercise is my passion. I wake up in the morning thinking I need to get to the gym. Clients that are committed to making a change in their lives motivate me. I recently had a client tell me, “I need you. I’m ready.” And, that’s when change happens.

What are the reasons for your success as a personal trainer?

KP: I think my success is my personality. You have to have a personality as a trainer.

AG: I agree with personality and would add a level of commitment. I’m also very business-oriented, but fun, too.

How would your clients describe you as a trainer?

KP: Fun, patient, and non-judgmental. They feel like they can confide in me and that I know where they are coming from.

AG: Being patient, that’s a key. I am committed, enthusiastic, and fun, too – I have a lot of clients say that to me. Clients have said over the years that although they usually dread going to the gym, they look forward to spending this hour at the gym.

How do you inspire your clients?

AG: Have you seen this body or the shirts I work out in?? Seriously, I live by what I preach and clients can see that.

KP: My body. It is about visualization – they can see where they can take their fitness level.

What kind of clients do you like to work with?

AG: Motivated clients ready to make changes in their lives and people who don’t come in with all sorts of preconceived notions about how they are supposed to exercise. I don’t like hearing things like, “My friend’s trainer does this” or “Oprah said that”.

KP: I agree… people with an open mind.

What is your biggest success story as a trainer?

AG: A client of mine lost 110 pounds in about 10 months. When she came to me she could barely walk up a flight of stairs and couldn’t stand on one foot. Now she has done a 50-floor stair climb in less than 20 minutes and ran a 5K in under an hour.

KP: I had an older gentleman who couldn’t lie flat in his bed because he was so hunched forward. Through biomechanical and postural improvements that we worked on, he was able to lay flat in bed. Both he and his wife came to thank me.

What are your biggest challenges?

KP: Staying innovative and fresh with my program design.

AG: Finding enough time in the day to train people and keeping on top of fitness trends.

If you weren’t a trainer, what would you do instead?

KP: I’d like to be a personal shopper or personal stylist (to clarify, not a hair stylist… I wouldn’t touch someone’s hair).

AG: I’d be a dietician.

What do you like about the idea of training people online?

KP: I like that we can help people that might not otherwise come for help, people who don’t come to the gym or are too afraid to work with a trainer.

AG: We can hit a wider demographic of clientele and I can fill holes in my schedule so I can be more productive.

What do you think the biggest challenges of training online are going to be?

KP: Finding clients who can be accountable on their own. Plus, they don’t get to see how cute I am in my workout uniform.

AG: Communication, specifically the relay of information to the clients. But, with good tools, this can be alleviated. It will also be important to reach a level of personalization online that we have in the face-to-face training we do today.

Who do you think will benefit most from online training?

KP: Anyone who has a computer and wants to train. Anyone can benefit.

AG: Especially people who travel, people on a budget, stay-at-home moms, college kids, and businessmen and women in general.

March 15, 2010

When Eating Out Is Not Just a Special Occasion

What are you doing for dinner tonight? If you are not making your favorite dish at home, maybe you are heading to your favorite local restaurant for a special occasion…

Or, maybe you are nowhere near home and will spending the next ten days moving at lightning speed with no time to cook or even think about eating healthy. You just have to get food and keep going.

If you often find yourself in this position, take note of these 7 simple tips for eating out. Try to incorporate them into any dining experience, whether you are on the road or in your neighborhood eatery.

1. Skip the bread or chip starters. Instead, ask if you can have some cut-up raw vegetables. This can cut hundreds of calories from your meal.

2. Always choose your protein entree from the menu first. It should be about the same size and thickness as the palm of your hand. Fish is always a good choice.

3. Always ask the waiter to replace the rice, potatoes, or pasta with vegetables.

4. Order a salad with olive oil and vinegar while you are waiting for dinner.

5. If you like, have a glass of red wine or ice water while everyone else is munching on the rolls or chips. If you need to tame your hunger more, do so with a hot drink like tea or coffee.

6. Split an entrée with your companion or order from the appetizer menu to get a smaller portion size.

7. If you really came to the restaurant to eat dessert, then do not eat any carbs during your meal. Eat just a lean protein, and then split dessert with your dinner companion.

These tips are not meant to discourage dining out whether you are on the road or going out with your family or friends. The purpose is to arm you with the right plan of action. Be proactive. Have a talk with the waiter because these days most restaurants will prepare foods according to your specifications.

Also, remember that you do not have to eat everything that is put in front of you. Enjoy the non-culinary pleasures of eating out, like the atmosphere, relaxation, being catered to, and socializing with your friends… it’s not just about the food.

In Health,

Doug

March 5, 2010

6 Fundamental Fitness Titles

This week I want to share with you some recommended reading for everyone: easy-to-read books which I consider essential for anyone interested in learning about the foundations of fitness and leading a healthy lifestyle. They are in no particular order.

The Primal Blueprint

By: Mark Sisson

I like this book for several reasons; it dispels a lot of myths both with regards to exercise and eating. It also gives you a new way to think when it comes to your daily routine. Mark has an excellent website with loads of information (http://www.marksdailyapple.com).

The Liberation Diet

By: Kevin Brown & Annette Presley

This is another book that will change the way you look at modern diets. It is a simple read with a great message about the consequences of our typical approach to losing weight and getting healthy.

Natural Health & Weight Loss

By: Barry Groves

This book appealed to me because of the easy-to-understand language of what really constitutes a healthy diet. It contains a lot of great information on how to lose weight without counting calories as well as how to avoid diabetes, heart disease, and lead a long healthy life.

Cereal Killer

By: Alan Watson

The author sheds new light on how government delusion, slippery science, and just greedy companies are making our children sick and obese. After reading this book you will understand why diabetes is soaring and obesity is an epidemic.

Stretch Book

By: Jim and Phil Wharton

If you are looking for a way to feel better, recover from your workouts, and reduce stress, then this book is for you. It contains a great catalog of simple stretching routines.

Real Food: What to Eat and Why

By: Nina Planck

This is a good first-hand look at someone who grew up on real food, switched to vegetarianism, and ultimately switched back to real food. It also highlights the author’s role in the development of farmers’ markets in London, presented in a novel-like, easy-to-read fashion.

In Health,

Doug

February 24, 2010

5 Quick & Simple Fat Loss Tips

Losing body fat requires discipline, motivation, and most of all, patience. Understanding how the process works is half the battle.

Fat cells are all over your body and everyone is prone to gains in different areas. Women usually begin their gains in the hips and thighs, and for men it is usually around the navel area and the sides of the waist (commonly referred to as the “love handles”). The last place to gain fat is usually in the face, chin, and the hands and feet.

You will lose body fat in the reverse order in which you gain it, meaning the first place you gain it is going to be the last place you lose it. Spot reduction is a myth, and no matter what kind of exercises you are doing, you will still lose fat in this order.

Here are 5 simple things you can do at different points throughout your day to help promote and accelerate fat loss and prevent fat gain:

1. Before breakfast, drink 1 cup (8oz.) of warm water with the juice of half a lemon to assist your kidneys and liver. This benefits bile formation, which is essential for optimal fat metabolism.

2. Before lunch, eat a small apple. It is one of the best appetite suppressants and eating one before your meal will really help curb your hunger (and you get the added benefit of a little fiber). Alternatively, you can try eating a handful of baby carrots. The chewing action will help knock out your hunger.

3. Hard-boiled eggs make a convenient afternoon snack. Have one or two eggs a day. Be sure to peel them while they are still warm and put them in a zip lock bag with a little salt if you like. Eggs are the highest dietary source of several amino acids which are needed by the liver to regulate bile production. Be sure to purchase the omega-3-enriched eggs, which taste better and have many antioxidants (lutein and zeaxanthin) for the eyes and brain.

4. Before dinner, go nuts! About twenty minutes before, eat ½ ounce of pecans, walnuts, or almonds with 8oz. of water. It will help fill you up so you will not need to eat as much during your meal to feel satisfied.

5. All day, drink more ICE COLD water. Water is the best fat burner; it helps empty stubborn fat stores because your liver is more efficient at utilizing stored body fat when your body is well hydrated. The reason you want to drink ICE COLD water is its calorie burning benefits. One gallon of ice cold water requires 125 calories to warm it up to body temperature which equals a one pound fat loss per month.

Try these quick fat deterrent tips and you will not only stop fat from accumulating but also shed fat that is already on your body!

In Health,

inerTRAIN Blog

Pillars of a Healthy Lifestyle

I AM inerTRAIN: 2 Trainers’ Perspectives

When Eating Out Is Not Just a Special Occasion

6 Fundamental Fitness Titles

5 Quick & Simple Fat Loss Tips

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