Overcoming Childhood Obesity with Personal Training

Overcoming Childhood Obesity with Personal Training

It is not news that childhood obesity rates are skyrocketing. We have all seen ads and school initiatives for better eating, but there is still a strong need for physical education. School budget cuts are causing many problems for kids today as physical education is one of the first programs to go.

According to the American Obesity Association, this is not a small problem. Approximately 30% of children of school age are overweight and another 15% are obese. This has educators, politicians, and, most important, parents concerned about how to tackle this growing problem.

Personal Training: Not Just for Adults

Not every child is a candidate for personal training but it is certainly a route to help some children learn about healthy habits and the role of exercise in their lives. For children that are struggling with their weight now, not only does personal training help them learn good habits, but it also helps them start to lose weight in a healthy way.

Childhood obesity is a leading indicator for adulthood obesity, so tackling this problem early is imperative for parents to make sure your children become healthy adults. Parents often choose personal trainers because they are skilled in providing your child with structure that he or she may not get elsewhere when it comes to healthy habits.

It is not just overweight children that are strong candidates for personal training. Many people hire personal trainers to help their children excel at sports. While this may seem overboard to some, studies are showing that children that engage in weight training with light weights are more adept at sports and, more importantly, less injury prone than those children that do not spend as much time exercising.

Children Who are Best Fits for Personal Training

Personal trainers are a great fit for particular types of children. When children are not interested in organized sports, trainers can provide the much needed exercise. It is not uncommon for kids to like organized sports, but feel insecure about their abilities and person trainers can increase their confidence.

There are many children today that have different health issues or specific needs that do not allow for them to participate in organized sports. Personal trainers can take the individual needs of these children in to consideration when they are creating a plan for healthy eating and exercise.

Qualifications for Trainers

How do you choose the best trainer for your child? Well, there are several characteristics to look for:

1.     Certification – there are different certifications and degree programs so make sure your personal trainer is certified.

2.     Experience – not only should the trainer have testimonials/references, but they should have worked with children in the past.

3.     Compassion – trainers need to be able to listen to the input from the child and make the sessions fun.

4.     Philosophy – a trainer should be able to tell you about what he or she thinks is best for your child and why.

As a parent, you should always attend a few sessions with the child to see what kind of person the trainer is and how well the trainer fits with your child. It takes time to develop healthy habits, so make sure that you give it time and patience.

The Ins and Outs of Foam Rolling

Foam rolling is something many people hear about or see other people doing, but many do not realize the benefits that it has when done correctly.  This technique for muscle relaxation is not a new “fad”. In fact, athletes, coaches, physical therapists, chiropractors, and many other fitness enthusiasts have been using foam rollers for decades. But now, this recovery method has really started to show up in mainstream gyms and personal training.

What to Know About Trigger Points and Tightness

Anyone that has been to a physical therapist, acupuncturist or chiropractor may have heard of trigger points and muscle release as therapies to help with muscle tightness. The foam roller allows you to get this muscle tightness under control yourself by putting pressure on trigger points, the muscle locations that cause tightness and pain, as well as help recovery post-workout.

Often times, people refer to trigger points as knots. When they knots have pressure applied, pain will often move to other locations of the body. For instance, it is not uncommon to have a knot in the shoulder area that causes pain in the neck or a knot in the back that causes pain down the leg.

Foam rolling often gets a bad reputation because when you work on these trigger points with a foam roller, it can be painful. The pain should be uncomfortable but not something that you cannot handle. However, the benefit comes when you are done. The pain should be dramatically better and the muscles loose once you have rolled.

Muscle tightness and knots can happen for many reasons. Sometimes it is related to muscle training like lifting weights because you are putting your body under a lot of strain. Other things like inflexibility, poor posture, repetitive movements, lack of movement like sitting at a desk all day, nutrition and hydration habits, stress and sleep can all cause problems for muscles. Our bodies are made to compensate for what we are putting them through, but that does not mean that we are able to recover quickly.

What Foam Rolling Can Do For You

Foam rolling is self-massage. When muscles are knotted or tight, tiny areas of scar tissue form in the muscle layers. When muscles are in healthy, normal working states, they are soft, supple, and pliable. But, when we put them under stress, they tighten up and cause tears and hard spots in the tissues. The pressure of massage and foam rolling allows these hard spots to break up and elongate the muscle back to a normal, healthy state. Our bodies can recover on their own, but sometimes they need a little help to get the job done.

Proper Foam Rolling Technique

As with any exercise, technique is important to protect the body from harm.

·       You want to remember to apply light to medium pressure. It should be uncomfortable, but not unbearable. This pressure is applied to specific muscles or groups using your own bodyweight.

·       Roll slowly to allow the muscle the ability to lengthen. Think of rolling out dough. Pain should subside within no longer than 30 seconds.

·       When areas are painful, relax as much as possible to fully allow the muscle to get the blood flow it needs. Tightening up counteracts the rolling process.

·       Wait a day or two before rolling the same area again.

Sources: www.breakingmuscle.com

Apple Cider Vinegar

Can Apple Cider Vinegar aid in Weight Loss?

The Value of Apple Cider Vinegar

When you think about it, it makes sense to drink apple cider vinegar prior to any meal for the promotion of weight loss. Apples are an excellent source of pectin, and when you include pectin in your diet, it will make you feel as though you are fuller and a general feeling of being satisfied. Your appetite can be suppressed similarly because apple cider vinegar contains the same amount of pectin that is contained apples.

More effective than eating raw apples, there is good science behind why apple cider vinegar encourages even more weight loss. Generally, the acid will help to aid digestion of proteins, which, for some hormones, are the building blocks, especially the growth hormone. When it comes to breaking down fat cells, this hormone is instrumental. When the level of acid that is present in the stomach is increased prior to a meal, you will make sure digestion is thorough as well as increasing the hormone synthesis for protein availability.

Digestion is stimulated by apple cider vinegar, and the duration of time that fats remain in the digestive tract is reduced. Conditions that contribute to diarrhea could be life-threatening, so it is important to make sure that your body removes the key nutrients from the food you eat. Food that remains in the intestines for too long can also be unhealthy. Fats that are present too long during the digestion process will cause more absorption of fats.

The Bodily Breakdown

Just like fire is essential for burning in a fireplace, oxygen is essential to burn energy. Apple cider vinegar is very supportive for weight loss because it has the ability to increase the utilization of iron and energy consumption in the body. When the body absorbs iron, it uses oxygen and consumes energy, increasing your metabolism to enhance weight loss.

Another excellent source of potassium is apples. Additionally, apple cider vinegar when taken regularly can contribute to your body’s level of potassium and help you maintain a balance of sodium. If possible, you should attempt use apple cider vinegar as a replacement for salt in your diet. You can use it on foods you would normally add salt to like proteins or vegetables. In most of the foods you eat, salt is often present and enhances the flavors for fat. Salt tempts you to eat more foods that are high in fat content and additionally it increases the water weight that is carried. Some of these foods are pastries, fatty meats, French fries, or meat substitutes.

How to Use Apple Cider Vinegar

Take 2 tsp before each meal

Are You Really Hungry?

                                                  image courtesy of freedigitalimages

Are You Really Hungry?

Hunger is something that we all struggle with when it comes to dieting. Unfortunately, there is a strong psychological aspect to hunger that many people do not talk about. It can go so far as food addiction in some cases. So what is the difference?

Well, biological, real hunger happens when you have gone a number of hours since last eating. This is true hunger and why the idea of eating 5 or 6 small meals a day works well to curb that biological hunger. Psychological hunger, on the other hand, is a mental component of hunger where our minds trick us into believing we are indeed hungry when we are not. This happens most often when you want to eat something soon after a big meal, when you are craving something, or that nightly, routine snack before bed. These are all psychological hunger pains.

The Appetite Awareness Plan

The first thing to do is rate your hunger on a level of 0 to 10 with 0 being not hungry and 10 being starving.  Next, ask yourself this important question: “Why am I hungry?” You need to evaluate what is making you hungry. Maybe you skipped a snack or a full meal. Are you having a bad day or are you emotional? Are you just simply bored? Are you stressed out? These are all reasons that people get hungry, but you need to be able to separate the biological from the psychological.

Once you are aware of how hungry you are and why, it is easier to gain control. If you skipped a snack or meal, it’s time to find a healthy choice. One thing to do is always be prepared with a snack while you are out. Pre-planning can help you to avoid bad choices at a fast food joint or convenience store.  If you are eating in response to an emotion or boredom, find something else to do where you can channel your energy and not focus on food. Even if you make a mistake and give in to that craving, just knowing why helps you move on and get back on track.

The next time you are hungry follow the Appetite Awareness Plan to know why you are hungry and put yourself in control of your eating.

Source: Maria Osnowitz

Carb Timing

Carb consumption is extremely confusing for many of us.  Carbs help with muscle recovery, help fuel muscle growth, boost energy, and satisfy hunger.  However taking too many of them at the wrong time encourages body fat storage.  Here are some quick tips on what types of carb you should be consuming and when.

Fast Digesting Carbs

Examples:  Sugar, honey, molasses, dextrose

Taking these carbs before a workout will supply energy, and after a workout they restock muscle glycogen.  Any other time of day, these carbs encourage fat storage by increasing insulin release.  Take approximately 25 G before and after workouts.  Avoid all other times of days.

Slow Digesting Carbs

Examples: Sweet Potatoes, oatmeal, brown rice

These carbs provide slow burning energy without spiking your insulin.  Eat these carbs at whole meals, and avoid later in the day, when they are more likely to be moved into fat storage, rather then being burned for energy.

Fibrous Carbs

Examples: Vegetables, some fruits, beans, and lentils

These foods are high in fiber and have much less impact on insulin release.  They also support and deliver critical nutrients.  These carbs slow protein absorption, which is beneficial at certain times of days.  Avoid these an hour before workouts and 30 minutes afterwards.

Source: Oxygen Magazine 8/14

8 Weight Loss mistakes

8 Weight Loss mistakes

(From Women’s Health Magazine)

1-Wimpy Breakfast

Your body is coming out of a “fast” from sleeping and repairing, so it needs a protein filled breakfast to jumpstart that metabolism.  A protein (approx. 25-35G) filled breakfast will help you feel full.

Example, Greek yogurt, oatmeal, and mixed nuts

                Egg whites and steel cut oats

2-Cardio ONLY

This could not be more false.  Spending time in the weight room, will amp up the calories you burn throughout the day.  How often do we see the same people year after year on the cardio equipment and their bodies stay “exactly” the same.  Cardio has its place, but strength training is “King” in terms of fat loss.  Strength Training will give you the most benefit long term.  The more lean muscle tissue you have on your body…the more calories you burn throughout the day.  Cardio gives you the “quick” burn, but strength training is what needs to be sustained for a lifetime of fat loss.

3-Using too light of weights

Using heavier weights for fewer reps can burn more than lighter weights at more reps. How many reps you ask…..8-15 rep range, so if you fail using a 20lb dumbbell at rep 12-13, then stay at 20lb, and do 12-13 reps.  Your reps or sets should be just out of reach. 

4- Not eating before Exercise

Recent studies show that woman who eat a high protein meal before exercise, boosted their calorie burn.  This helps you fuel up before your workout for energy, and will maximize your time at the gym.  Eating before working out also will help protect your lean muscle tissue. Eat 30-60 min before workout and follow up with a good protein shake afterward.

5. You only workout on your own

Having a workout buddy can help with energy, allow for a SPOT, can help with form, and can help push you to work harder.  But, more than anything a buddy is great accountability.

6. You stress yourself out on the scale

Our society uses the scale as the “the marker” to track fat loss.  This should not be the case.  The scale could go up and fluctuate up to 10 pounds in a week.  The increase in weight is usually water, high sodium levels in body, or possibly lack of fiber in diet.  When we stress about the scale, we in turn then put mental stress on our body, which leads to an increase in our cortisol levels.  When this happens our bodies retain fat, and sometimes even gain additional fat.

7.  You down DIET SODA

Even though they are “diet” and calorie free, studies have shown that the body has a similar insulin response to artificial sweeteners, to that of a full sugar cola. When insulin goes up, it signals the body to eat. So having several diet cokes throughout the day will mess with insulin levels and therefore hinder our fat loss.  Stick to only one a day, or replace with water.  Jazz your water up with lemon or herbs.

8. You skip dessert and not the breadbasket

The bread basket is harder to kick, as most of us will have 3 breadsticks or 33 chips, which are like 3-4 servings, and that’s all before dinner.  Then we get asked to see the dessert tray and most of us pass because we are too full.  The truth is most of us will eat a lot less dessert then we would all the pre dinner carbs.  Also, most of us will split a dessert, so our portions will be smaller.  So if you must have one or the other…opt for the dessert to share with a friend, and skip all the chips.  Those are what are keeping us FAT!