JJ CONFALONE iTrainer Personal Trainer

Women's Supplements

2011-11-15T10:26:00.000-08:00

So you have started your healthy meal plan and are working out regularly but you feel you are still missing something. Some days you are tired or sluggish and some days you feel weak or sore. Your diet may look great on paper but your brand new fitness app for your iPhone 4 tells you you are missing some vitamins and nutrients in your diet. It is hard to meet those daily requirements and those could very well be affecting your results. What is the next step?

Supplements can provide you with that extra boost to keep you energetic, motivated and help you lose those next few pounds. Most women shy away from supplements with the thought that they are either unhealthy, taste like medicine, the pills are too big or they are afraid that taking them will make them pack on muscle mass and end up looking like a nuclear experiment. That is not the case and I am going to try and answer the question I get often about what vitamins and supplements you should be taking.

Calcium and D:
Females need at least 1,000 mg’s of calcium per day. Once you have past your teen years, women stop naturally absorbing enough through food nutrition. The best absorbed form is Calcium Citrate however calcium needs help reaching your bones. The best combination is Calcium Citrate with Vitamin D and Magnesium. Vitamin D helps the body use calcium and phosphorous to build and maintain strong bones and teeth. Not enough vitamin D can cause calcium and phosphorus levels in the blood to decrease, leading to calcium being drawn out of the bones to help maintain stable blood levels. Progressive Complete Calcium for Adult Women provides the calcium busy women need to stay healthy in today’s high stress environment.

EFA's:
Essential fatty acids are exactly that. They are essential to women’s health, and should be included in your daily nutrition. EFA’s are “good” fats called Omega’s 3-6-9. Omegas are found in foods such as salmon, tuna, mackerel and swordfish, nuts like almonds and sunflower seeds, avocados, flax, and olive oils. Our bodies manufacture and synthesize some, but supplemental EFA’s can help and prevent women with:
Eczema/dermatitis, rashes, early aging signs on facial skin
Dry, irritated eyes and itchy skin around eyes (“blephritis”)
Joint aches, inflammations, allergies, low immunities
Fatigue, mood swings, irritability (even ADD/ADHD)
Intense menstrual cramps
Symptoms of menopause like hot flashes and vaginal dryness
EFA’s are also important to our heart, circulatory and essential for proper brain functions. Try PVL Essentials 100% Natual EFS 1000.

Protein Powders:
First things first stop thinking protein powders are just for men.
Protein is one of the body's main building blocks for muscle, bone, skin, and other tissues. Protein powders can prevent infections, lessen heat exhaustion, and decrease muscle soreness. Protein shakes may help with weight management, as well. One of my favourite protein powders on the market is 100% Natual Whey Gold Standard.

Cinnamon:
Cinnamon helps boosts energy. Women can benefit from 1-4 g daily. Cinnamon can help regulate blood sugar levels, which can keep your energy up through the day. The University of Birmingham in England found that 500-milligram of cinnamon around midday helps steady your levels before the afternoon slump.

Grape Seed Extract:
The extract can help prevent wrinkles and skin cancer. A recommended intake is 150-300 mg daily. Grape seed extract is rich in proanthocyanidins, a class of antioxidants 50 times as potent as vitamin E. Preliminary studies have shown that it may reverse wrinkles, skin cancer, and other damage from UV rays. In pill form, it also helps maintain collagen and elastin, two building blocks of smooth skin. You can try 100mg Now Grape Seed Extract.

Coenzyme Q-10:
Women are three times more likely to suffer from headaches than men. A lack of coenzyme Q-10, a compound made by the body that helps prevent migraines. Studies found that when patients with low Q-10 levels supplemented with 100-300mg a day their headaches were less severe and less frequent.

CLA:
Conjugated Linoleic Acid (CLA) helps reduce fat and preserves muscle tissue. Approximately 3.4 grams of CLA per day is the level needed to obtain the beneficial effects of CLA on body fat. CLA has many benefits which include, increased metabolic rate, decreased abdominal fat, enhanced muscle growth, lowers cholesterol and triglycerides, lowers insulin resistance, reduced food-induced allergic reactions and enhanced immune system. Allmax Nutrition makes a great CLA Womens Formula.

Folic Acid:
Folic acid is not just for pregnant women or women trying to get pregnant. Folic acid is found in various foods, including spinach, orange juice and yeast. Adequate levels of folic acid are essential for brain function, and folate deficiency can lead to neurological disorders such as depression and cognitive impairment. Folate supplementation, either by itself or in conjunction with other B vitamins, has been shown to be effective in preventing cognitive decline and dementia during aging and enhancing the effects of antidepressants. Nu-Life Folic Acid provides 1 mg of this essential vitamin, which is required to maintain a healthy heart.

A balanced "diet" rich in vitamins and minerals is the ultimate goal. Eating a rainbow of colours along with proteins and healthy omega fats is essential but sometimes isn't enough. These are just a few supplements to help you gain energy, lose fat, gain muscle and maintain healthy skin and bones.

Be safe, focus on nutrition and enjoy your workouts.
JJ Confalone

YouTube Workout...?

2011-11-06T07:24:00.000-08:00

Is your trainer getting your workouts from You Tube?

After many years of educating myself, research and trail and error in my own fitness program it shocks me to know that some trainers go home and watch you tube or the biggest loser to get your workout for the next day.

What ever happened to knowing your client and helping them reach "their" goals? Just because the super angry trainer on TV does it doesn't mean it is suited for your client. Your trainer should take the time to listen to you and know what your goals are before they start throwing a bunch of exercises together. Your trainer should take the time to explain to you the process and the method of which he/she is going to get you to your goal. They should also be able to explain how each exercise is related to your program. Pushing crap across the floor, swinging heavy kettle bells or crawling across the room may not be for you at all. Now I know I can't sit in on every conversation with a trainer but I have to ask why a 60 year old woman needs to be moving furniture all over the gym. I'm all for strengthening the body for everyday activities but treating your client like an NFL player in pre season training is just ridiculous.

What should you be looking for in your trainer? I know I have written about this before but I gotta ask why some clients don't wonder what the hell is going on. I've come up with a couple of things to look out for when working with your trainer.

1.) knowledge is key.

If you take a look around the gym or even at your own trainer you will see that the very trainers with the least knowledge tend to prescribe the most complicated training plans, with stupid numbers of exercises. If you are doing much more than 4 or 5 exercises in your main program (not including warm up), your trainer more then likely does not know too much about training.

2.) I saw this last night.

If your trainer comes to you and says I saw this exercise last night on the biggest loser or they watched this video on you tube then I suggest you run. I have always been a big believer in incorporating anything new into my own routine first. I want to know how to do the exercise right, wrong, where to feel it and where not to feel it so that it can be adjusted accordingly. If I feel that doing sprints up and down the street don't apply to my client with obvious knee issues who just wants to lose 10 lbs then I won't.

3.) Pay attention to me.

You have probably seen this many of times or even asked yourself, is my trainer even paying attention? It's nauseating to see a client doing step ups on an unstable bench with 45 lbs dumbbells in each hand while their trainer is in full on conversation with someone else or watching the TV. To top it off if you have to ask yourself why do my knees hurt so much, then something is wrong here. Make sure your trainer not only pays attention to you while you work out but also pays attention to your wants and needs as well as listens when you tell them you are hurting. When you have obvious joint pain, something is wrong and your trainer should stop readjust or find you a better suited exercise NOT tell you to work through it.

4.) What about my health.

Your trainer should always ask the medical questions first before you start any training program. They should ask not only for you but for themselves. There are so many exercises that individuals with certain conditions should stay away from. Your trainer should have enough know how to deal with medical conditions or help you rebuild you torn or weak rotator. Doing bench press over and over again with a shoulder injury isn't going to get you anywhere. It seems to not only be injuries but conditions like blood pressure, heart conditions and blood sugar. If your trainer thinks its funny that you need to run to the washroom to throw up and they think everyone should be worked to the point of nausea then you have to ask yourself is this right. The load is obviously too much for your physical condition and you should slow down and increase gradually until you are fit enough to handle such workouts. Doing exercises such as wall sits when you have high blood pressure is one of the worst things you can do. The increase in muscle tension due to the hold will raise your blood pressure and make you feel sick or you could pass out.

I could continue on for days about stupid things that trainers do and don't get me wrong there are some very good trainers out there but you need to ask your trainer and yourself "is this the right program for me".

I understand that when you start with a trainer you are putting your trust in them that they know what they are doing. Unless your goals relate to your program and your trainer can give you a good explanation on why you are running around with a bungee cord strapped to your back then I suggest you take some time to evaluate your trainer.

Lastly if your trainer gets all of your workouts from you tube or the biggest loser find a new trainer. They obviously aren't taking your goals, wants and best interest into consideration. They are more then likely and trust me I see it all day doing the same "program" with every client all day long. You are an individual and that's what training is all about individual specific programs.

Be safe, and enjoy your workouts

JJ Confalone

Supplements

2011-10-18T20:29:00.000-07:00

ICON Vitamins and Sports Supplements

If you are looking for vitamins, protein, sports supplements or even accessories make sure you check out ICON Vitamins and Sports Supplements.

Is it ok to Workout Sick?

2011-08-19T09:24:00.000-07:00

Break a Sweat or take a Break?

Do I work out or don't I? We ask ourselves this every time we are sick. When the cold or flu strikes and interrupts us from our daily routine we are actually better off taking a break instead of trying to "sweat it out".

Whatever we my have been told over the years about "sweating out a cold" to get better is wrong. Our immune systems don't fight off sickness from trying to perspire.

Our bodies can't "sweat out" Germs and toxins during exercise. This is the job of our immune system to use a complex network of specialized cells and components to detoxify and break down the virus.

Our immune system works more efficiently and effectively when it is not stressed. Exercise itself has been proven to boost our immune system and decreasing our chances of becoming ill in the first place. However science has shown that just a single rigorous work out session when we are sick can actually make us more susceptible to bacterial or even viral infections.

This might sound a little cliche but listen to your body. When your are sick and need to rest an intense workout could debilitate your immune system opening to door for those unwanted guests to worsen your illness. Make sure you allow time for recovery, your body needs it after a serious flu. Starting exercises too soon could send you into relapse of your illness which will slow your return to every day activities.

Here are a few ways to balance exercise and illness.

If you have a fever skip the workout. The already elevated body temperature raises your heart rate. Exercise does one in the same and can put more stress on your immune system.

Set aside working out if you have muscle pains or a headache. Your body could be telling you it's trying to fight something off.

When you are having trouble keeping food in and have an upset stomach you should take a break from exercise. You and your body need the rest and the physical exertion can make you feel even worse.

Cough and congestion could be a sign that you are at the height of your illness and you probably not able to handle the intense breathing you work up when you are getting a good workout.

As your illness lets up try easing back into your exercise routine. Try giving yourself a couple days of rest before you head back to the gym for those intense workouts. Plan on exercising half of your usually duration, at half the usual intensity using half your usual weights until you regain your strength. It's a good rule of thumb to stick with this reduced workout for at least a week. See how fatigued you feel during your workouts and throughout the day. As you are feeling better and no longer over tired you can start your usual workouts.

Taking a break from your regular workout doesn't mean you will lose everything you have worked so hard for. The starting from scratch feeling won't necessarily be that at all. Your body will remember, and it's truly better to take a time out instead of starting back too soon and ending up right back in bed sick.

Once you are healthy and back at it there are some preventative steps you can take to avoid getting ill.

Eat your fruits and veggies. The vitamin C and other nutrients you get from munching several times per day will help boost your immune system.

Sleep is your friend. Getting the proper amount of rest not only helps rebuild but keeps your immune system functioning. Try for the standard 6-8 hours of sleep per night.

Wash your hands regularly when you are in constant contact with other people. They gym itself is also a hot bed for germs. I always tell my clients not to touch their face after handling the weights.

Bring your own water bottle with you to the gym. The water at the gym is probably fine but remember how many people have touched that fountain.

Lastly make sure you clean off the benches you are using and never ever use the same towel on your face.

Taking these easy steps will keep you healthy and on track to reaching your goals while avoiding illness.

Be safe, stay healthy and enjoy your workouts.

JJ Confalone

Motivation

2011-08-12T16:52:00.000-07:00

What Motivates Me To Workout

How do we find the motivation to exercise. At the end of the day when that big fluffy couch seems to be calling your name and nothing looks more appealing, what is it that keeps us on track and motivated?

The question came up today how do I motivate the individual and I started thinking about how do I motivate myself. Everyone is different and everyone needs motivation served to them on a different platter. What motivates one doesn't necessarily motivates the next. Some people need constant encouragement, others need a kick in the ass while some need to be told specifically what to do. I personally like so many others need the challenge and the goal. For years it was easy for me when I was wrestling, I needed to keep a certain weight and I always had to stay fit and lean. Now I have to find other ways to keep myself motivated and trust me, I know sometimes it's hard.

There are literally hundreds of different ways to motivate yourself to exercise and I will give you a few examples of what has worked for me. Even I struggle sometimes to keep going but the most effective way to keep motivated for me is having a workout partner. Having that buddy on the same page as you challenging you to push hard and keep going always motivates me. I have had some great workout partners in the past and I miss training with them.

Writing down my program and keeping track of it is also a great method for me. I track my results and week by week I check to see my improvements, and hey what better motivation is there then seeing results.

Caloric expenditure is one that has worked for me in the past as well. I know that you read tons of weight loss articles and they say don't count calories. Well how are you going to get the proper amount of calories you need and burn the proper amount without keeping track. Knowing what I need to burn in the day pushes me that extra little bit or keeps me on track so I don't expend to much.

Simple enjoyment out of exercise and having fun will keep anyone going. I wish I could workout with everyone I train all day everyday. If it wasn't for the fact that it takes away my concentration on the individual I would love to work out with them all. Having fun doing a group or bootcamp class has always been motivating for me. Lately I have been riding my new mountain bike and I love it. Doing something that keeps you moving while you are having fun can't be bad for you.

Magazines and the models inside have been an inspiration in the past for me. Sure photoshop works some wonders and they are usually a couple days out from contest time but hey working hard to be that fit and having a goal is great motivation.

Internet articles, blogs, books any type of information and reading material is interesting for me and gets me to try new things or methods and different exercises. Sometimes reading what others have done and their success stories are very inspirational.

Setting goals and when you reach them reward yourself. It's always nice to get to a goal and it's even nicer to know that you are getting something for your hard work. I like to get some sort of little reward for every goal I achieve. Set your goals and set your rewards and get them often.

Keeping my "lean clothes" around makes me work hard to fit into them and want to look good. With looking good comes feeling good and having those outfits I feel stellar in keeps me in track.

Stress relief is a great motivator for me. Somedays I need to blow off some steam and putting some Metallica on my iPod a just tearing it up in the gym really clears my mind and drains the stress from my body and mind.

Clearing my head while I have been riding my bike has worked great as well. Again it's stress relief buy it really gives me time to think about other things and maybe just take in some scenery.

Back in the wrestling days having a trainer or a coach around to push me helped wonders. I always tell my clients that even I would love to have a personal trainer for the motivation.

I like to keep pictures around of myself from when I have competed and seeing myself ripped let's me know that that guy is still in there and it is possible to be like that again. Also taking the before picture motivates me to get to my goal. Nothing feels better then looking in the mirror and seeing yourself in great shape and comparing it to where you were.

A couple other motivators that may work for you could be signing up for a 5 or 10 km race, not feeling bad from missing workouts, extending your life expectancy and being able to run and play with your grand kids one day. Weighing yourself and keep measurements. Not every day but once a week, trust me as you see the numbers going down you will be motivated.

However you chose to motivate yourself wether it be from taking those measurements, logging your workouts or reading motivational quotes, the feeling you get once you have reached a goal and people are noticing is priceless. Make and set your goals so they are achievable and realistic. You will reach them as long as you work at it and there is no better reward then feeling great and looking great and having others notice.

What Motivates you? I'd love to know...

Be safe, find your motivation and most importantly enjoy your workouts.

JJ Confalone

How Long Should I Diet?

2011-08-09T14:21:00.000-07:00

"How long should I diet?"

The first thing people tend to ask me when we set out their meal plan is "how long should I diet?" Notice I used the word meal plan and not diet. I really want to get away from the term diet it scares so many people off and that's the last thing I am trying to accomplish.

So it's 12am and you just finished a great episode of survivor man and here comes the ad for the P90x. It sounds so great and in just 90 days I can be ripped like the sweaty chiseled dude who was 50lbs over weight only 90 days earlier. With this program I can get in the best shape of my life and fast! Awesome! Where do I sign up? Why does it seem with every infomercial, or magazine ad and even on the Internet we get bombarded with some sort of lose weight fast. scheme.

Let me be realistic here for a minute and without destroying your hopes and dreams of being ripped in 90 days or less. My goal is to actually do the opposite, motivate you so you know the work and effort that goes into this weight loss "lifestyle".

What exactly does it mean to be on a diet? What does it entail? How would you feel if I told you that you are already on a diet. That's right, our diet is basically the food we eat everyday and our eating habits. We are either on a "good diet" full of healthy dark greens, white meats and omegas or we are on a "bad diet" with all the good stuff like pizza, twinkies and burrito boys. Do you eat regular meals? Are you in a rush and miss breakfast regularly? Or did you binge and decide it's ok to skip a meal or two? All are bad ideas.

You know your body so listen to it. First we need to eat more smaller meals. Don't starve yourself and eat when your stomach is growling but take your time. How many times did your mom tell you to chew your food? Well there was a lot of importance to that so mom, you were right. Our saliva isn't just for lubricating the food we eat. Saliva contains enzymes that contribute to the chemical process of digestion. On top of this the first stage of fat digestion also occurs in the mouth with the secretion of the enzyme lingual lipase by glands that are located under the tongue. Your brain will also process that you are full and instead of having that stuffed feeling you and your body will be satisfied.

So we all want results now! We want them fast, long lasting and specific. The bottom line is you have to change your eating habits especially if you want these quick and noticeable results. All this takes a ton of discipline and will power. I used to always tell people about the 3 D's, dedication, discipline and desire. You have to want it.

Whatever we do, it must be because we WANT to do it, and not because we HAVE to. There are many reasons to start a "diet" like health reasons, to lose some weight, heart problems, or maybe all this is just to gain some self confidence. The point I'm trying to make is that we need to get to the point of really wanting to do this. If you decide to partake because you have to you are in for a long and painful battle that will result in nothing but the opposite of what we set out for. It will all just become a burden.

Fitness and nutrition needs to be perceived as fun and games or we subconsciously avoid it. If we are doing this because we want to, it will become fun and an addiction. At that point we can really develop good lifelong habits that are enjoyable and will last.

So back to the question: "How long should I diet?"

Your diet should become a lifelong habit. Developing healthy eating habits is what it is all about. How long it will take you, will be different for every person. It all depends on your metabolism, and how your body responds to different foods. We then throw in some exercise developing a healthy lifestyle, and you should e seeing some results fairly quick.

Do not rush in and overdo it. Know what your body is telling you. You will know what is too little and what is too much. Just like building the foundation in the beginning of periodization, start slowly. If you rush in you are going to not build the proper foundation for proper eating habits. Remember to not punish yourself, you deserve only the best.

Be safe, don't rush it and enjoy your workouts.

JJ Confalone

Fitness With Miss Aliss

2011-08-06T07:38:00.000-07:00

I recently asked one of my clients to start a blog of her journey into the life long commitment of health and fitness. In her blog she is keeping track of workouts, nutrition, and anything related ie hating me for the pain I put her through. Keeping track is one of the best ways of staying on track because you are not only accountable to me but you are accountable to yourself. I have very high hopes for Miss Aliss and I know that she is able to make things happen.
You can check out her blog, help encourage, cheer her on and follow her by going to Fitness With MissAliss. We all need a little encouragement now and again.

Muscle Loss and Aging

2011-08-03T11:46:00.000-07:00

The Fountain of Youth

How many times have you found yourself blaming your aches, pains and weaknesses on age. It is inevitable right? We have all dropped our head and shrugged our shoulders and said... "I'm getting old". Well what we should really be saying is "I'm inactive". Muscle loss and age go hand in hand but there is hope, it's called exercise.

We can effectively protect our muscle mass as we age through physical activity, proper nutrition and supplementation. By increasing our activity, we are saving ourselves from muscle loss.

The term Sarcopenia is a relatively new term to a disease that steals our youth away and and robs us of our mobility and independence.

I'm the late 80's Dr. Irwin Rosenberg gave the name Sarcopenia or vanishing flesh to the condition of declining muscle mass. Dr. Rosenberg created this name so that mainstream medicine and the general public would take muscle loss seriously.

Now this may come as a shock to you but muscle loss actually begins when we hit our 30's. Sarcopenia or atrophy is defined as the loss of skeletal muscle mostly due to the lack of use. Studies have shown that those aged 18-40 display a standard loss of muscle mass. Even those who participate in aerobic exercises such as jogging or swimming only hide the fact that they are losing muscle due to extra fat storage padding the affected area. Try this stat on for size. Between the ages of 20 to 80 our muscle mass decreases 35-40%.

In older adults we often blame osteoporosis for falls and fractures and so on. New studies have shown that Sarcopenia causes as much if not more of the disabilities seen in our older generation. Brittle bones do cause the increasing numbers of hip fractures and other injuries but weakness in leg muscles due to Sarcopenia contribute to most of the falls that cause these injuries.

Think about this, when Sarcopenia robs us of our mobility it pushes us into an unhealthy sedentary lifestyle which can lead to many other diseases related to age such as heart disease and diabetes.

There are many other factors that can cause Sarcopenia such as a decline in hormones like testosterone and decreasing levels of human growth hormone. Poor nutrition and decreased protein synthesis can also contribute to muscle loss.

Can muscle loss be prevented?
So here is the good news. With regular activity, proper nutrition and natural supplementation this debilitating disease can be prevented. The key to preventing Sarcopenia no matter your age or sex is in fact strength training.

Multiple studies have shown that strength training in the elderly improves body composition, increases muscle mass and protects against sarcopenia and can even reverse the most debilitating effects of sarcopenia. I'm not going to get into all the boring numbers but studies were done on different groups were they were put on strength training program 3 times per week and the effects of Sarcopenia we actually reversed and an overall muscle gain was recorded in older adults.

Sarcopenia prevention outline:

First things first if you aren't now you most definitely need to start strength training. Next there are hundreds of pieces of literature on the positive effects of vitamin E. Vitamin E significantly reduces muscle damage caused by free radicals after exercise in both young and older adults. 400 to 1000 IU of vitamin E can help protect skeletal muscle against free radical damage. B complex should be taken daily along with vitamin C and selenium. Amino acids specifically Arginine and Lysine and or Glutamine have shown to increase our natural growth hormone by up to 400%. As we age our human growth hormones begin to slowly deplete so we need to replace that somehow to help reverse the effects of aging and Sarcopenia. Last but not least lifestyle changes such as resistance training 3 times per week, avoiding alcohol and cigarets and making sure we consume a diet full of organic fruits and vegetables.

Don't end up like the frail little old lady struggling to stand out of her motorized cart to reach for the box of wheatabix at the grocery store. Her brittle bones poor posture and strength of a new born baby don't have to be your fait. With so much positive information out there regarding science, anti aging and healthy lifestyles like resistance training, there is no reason why any one of us can't expect to live an active healthy life into our 60's, 70's and 80's. Let's leave a new legacy and example for our grand kids so they can look back and say "hey remember when grandpa would kick our buts at every sport we played" not poor old grandpa could barely move.

Be safe, get to the fountain and enjoy your workouts.

JJ Confalone

To Stretch Or Not To Stretch

2011-07-31T11:15:00.000-07:00

Does stretching before exercises reduce our risk of injury?

We spend all this time doing the boring stretching routines before playing sports, or exercising but does it really help?

According to a study published in the Clinical Journal of Sport Medicine it doesn't.

The thought always was that stretching would somehow prevent or decrease our chance of injury. Well that thinking wasn’t really supported by any scientific evidence.

The only time a pre-exercise stretching routine shows any benefit is when it is done in conjunction with a warm-up before stretching.

Why doesn't stretching before exercise prevent injuries?

-Soft tissue injuries are more likely to occur through immobilization.

-Stretching tends to mask muscle pain.

-Exercises where the muscle is not fully lengthened such as jogging would see no actual benefit from stretching before exercise.

-The majority of muscle strains are believed to occur during the eccentric or negative motion of an exercise. Stretching does not work to benefit this portion of the movement.

-Stretching can cause damage at the cytoskeleton level. The cytoskeleton maintains cell shape, protects cells, enables cellular motion, and plays important roles in both intracellular transport and cellular division.

The question is, how do we warm up then?

Warm-ups are used to increase our core, and muscular temperature. There are three categories that warm-ups fall into:

1. Passive
A passive warm-up is an increase in temperature by an outside source. Heating pads, liniments, saunas, etc, are all examples of outside means.

2. General
A general warm-up increases temperature by non-specific body movements. Running on the spot is a good example of this type of warm-up.

3. Specific
A specific warm-up increases our temperature while using the body parts that will be used in the up coming exercise. For example a body builder will do a warm-up set with just the weight of the bar before adding any plates.

Specific warm-ups have shown to be the most effective.
It is always a good rule of thumb to do at least 2 warm-up sets for every body part you are planning on training. Even though we may have already increased our core temperature, the physical and mental reversal we are promoting has proven to be very beneficial.

Types of stretching
Just like the warm-up, there are three categories of stretching:

1. Ballistic Stretching
Ballistic stretching isn't the safest form where it requires us to preform repetitive bouncing movements. This can be dangerous and should be avoided as it can cause muscles overload.

2. Static Stretching
Static is the most common form of stretching. In a static stretch we would apply force to a muscle to a certain point, and that position is held for commonly 30-60 seconds.

3. Proprioceptive Neuromuscular Facilitation (PNF)
PNF is the most under used type of stretching. PNF uses alternating contractions of a muscle followed by the lengthening of it.

There are other forms of stretching but these are the most common ones. We should always practice good stretching routines that enhance our training and our activities. In the end stretching without a proper warm up actually has no benefit for us in preventing or reducing our risk of injuries. We need to make sure we do a proper warm up before we stretch and in turn we will reap the benefits when performing our exercises.

Be safe, warm up and enjoy your workouts.

JJ Confalone

The Golden Rules of Weight Loss

2011-07-26T08:05:00.000-07:00

The Rules Of Weight Loss

So we have all tried the fad diets, diet pills, internal clense gimmicks, workout programs and magic elixirs. For some reason none of these seem to do the trick alone yet they will keep sucking you in to spend your hard earned scratch and wonder why nothing lasts. So I'm going to share with you this million dollar information that I tell my clients everyday. This is priceless information that took me from being overweight to the best shape of my life and it happened quicker then I could have imagined.

So? Are you ready for it? Don't eat processed food...

There are so many items on the don't eat list but the very top of your forbidden list should be anything in a bag, box or can. These are the foods that got you where you are and they are the foods that are keeping you from where you want to be. To add to this these foods not only cause weight gain but can cause many health related issues.....

What do you eat then? Well the best foods to eat are the natural foods. Foods that are either organic, naturally grown or free range meats. I always say if you can pick it out of the ground, wash it and eat it or if it had a face at one time then thats what you should be eating. Stay away from those high sodium, high fat boxed and bagged crap and try eating naturally for at least 1 week and watch how good you feel!

Sodium is the next big culprit that we can all learn to decrease. Yes our bodies do need salt but in small amounts. Not only is too much salt linked to health problems like high blood pressure but it can cause unnecessary weight gain in the form of water retention.
Drinking lots of water along with having too much sodium can make us feel bloated and can add on the pounds of water weight.

The best advice I can give is to simply reduce your salt intake, drink more water (to help in reducing water weight... among many other benefits), and if you do have salt, use sea salt.

Don't miss you meals...

Just as our bodies needs frequent hydration, so do we need frequent nourishment. When we skip meals and most importantly breakfast we in turn cause our metabolism to slow down which causes those nasty hunger pains and cravings to start calling our name.

The solution, start regular eating habits at regular times every few hours eating small meals to keep our blood sugar in check, reduce the hunger pains and speed up our metabolism.

Choose the exercises that help speed our metabolism...

Every one of us is so focused on losing pounds that we forget what is it that is really effective in this weight loss battle.

We seem to spend hours on end doing cardio to reduce our weight and its not even that effective. The reason why is because by doing this you are going to not just lose fat, you will also end up losing muscle tissue. This will then lead to several issues.

Weight training gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover....

Weight training is by far the better choice for retainable weight loss. Now the best approach would be to focus on the exercises that boost your metabolism. What types of work outs are those? Well the high intensity an interval workouts that cycle from hight to low intensity an most importantly muscle building workouts. Muscle building exercises are far more effective then just doing cardio because you will be effectively burning fat. The end result is we feel better, we feel stronger, we will have more energy and let's face it what we are all looking for, we will look better.

Lastly, stay away from the diets that slow down your metabolism...

Now a days there are so many fad diets that actually only have you starving yourself by eliminating carbohydrate and fats. Carbs and fats are actually essential nutrients when their healthy forms are consumed properly. The meal plans that are solely based on packaged meals that are delivered to you are high in sodium (which we already talked about) or preservatives. These diets tend to get you to eat less and in turn slow down your metabolism. If our metabolic rate decreases then our bodies are forced into survival mode. We end up storing calories rather then burning them off for fuel. Why do they have these diets then? Well so we buy them and lose a few pounds which tends to not be maintainable and we come running back for more. $$ is the answer...

Take my advice, save your money, do this the proper way and enjoy the benefits of healthy sustainable weight loss. Remember that your body is like a Ferrari, would you go to the gas station and put regular gas in or are you going to put in the premium. Treat your body well and you will not be disappointed with the results.

Be safe, eat naturally and enjoy your workouts.

JJ Confalone

It's Hot, Workout Smart!

2011-07-21T15:30:00.000-07:00

EXERCISE IN THE HEAT AND HUMIDITY

If you are anything like me you love any type of activity outdoors and in the sun. I look forward to getting outside every day and jumping on my bike or strapping on some rollerblades or even just going on a hike as long as I am outside. With all the benefits that summertime brings we should all take special precautions while enjoying the sun because of heat-stress risks. We all need to be aware of what to do pre, post and during exercise in hot and humid conditions. Make sure you know the signs of heat exhaustion and heat stroke as they are both deadly and can kill you. When it’s as hot and humid as this summer has been remember to slow down, you are not wolverine.

We are working out to improve our health and fitness levels, not to make ourselves worse. Never assume that the harder and more suffering you endure in the heat and humidity is a good thing. Don’t cut back on your water intake because it’s not going to make you any stronger.

Factors affecting your risk for heat illness
Hydration: Our bodies must be able to freely perspire to benefit from the cooling effect of evaporation. If you think you are dehydrated you more then likely are already. Dehydration is dangerous period.

Metabolic rate: The more intense we exercise, the higher our core body temperature. Short spurts of exercise in the heat are much less risky than long duration exercises. One measure of metabolism is heat (calories) expended

Humidity: Our built in cooling systems that produce sweat are reduced due to quicker evaporation rates caused by humidity.

Clothing: Our bodies need to radiate heat from our skin surface so our clothes must not prevent our heat loss mechanism.

Fitness Level: Unfit, and children, will not be ready or able to affect the cooling mechanism of adequate perspiration.

Medical Risks: General effects of aging. Factors including diabetes or blood vessel disease, illnesses causing dehydration from vomiting or diarrhoea and even alcohol or other drug abuse can cause serious issues in the heat.

Understanding Humidity and how it affects your body

Humidity is the amount of moisture in the air. Humidity is of particular concern to aerobic exercisers whose primary cooling mechanism is perspiration evaporating. It's the evaporation of that perspiration that causes some cooling effect, not the process of perspiring itself. In other words, in water-vapour-saturated air (high humidity), there is no evaporation of perspiration, and therefore, our principle cooling mechanism is not functioning for us.

The bottom line here is if you have the availability to work out indoors on days like today when its 50 degrees outside do it. If you choose to be outdoors, remember to drink plenty and I meant plenty of water, wear light clothing and only do short bursts of exercise to keep your self from running into many problems that can kill you.

Be safe, stay hydrated and enjoy your workouts.
JJ Confalone

What Makes A Good Personal Trainer

2011-01-18T11:50:00.000-08:00

I was working along side another personal trainer today if you want to call them that. However they inspired me to pick up and write a long awaited blog. The trainer’s clients walked into the gym for the first time and the only thing the trainer said was “what do you want to do today”? Really? Come on, no assessment, no goal planning, no hi nice to meet you, no lets figure where we have to go with your new training program. The client’s response was “Aren’t you the trainer? You tell me”.

Now that personal training is not only for the movie stars of California and the pro athletes from Sunday night T.V., how do you go about spending your hard earned money and get the best possible bang for your buck for your very own personal trainer?

In today’s world there are so many quick ways to take a Certified Personal Trainer course. There are also many reputable organizations producing highly qualified and educated trainers. I started training 12 years ago now and started like most with the weekend course that literally taught me nothing. After taking said course I was left for this hunger for more knowledge on the body and how it works. I then took many different courses to really find out what exactly each individual and I stress individual needs to reach their goals. What I am getting at is that, whoever you select first ask about their certification, for references and about their education, as well as their experience in the field.

The next most important thing I can stress is that you have to “mesh” with your trainer, feel that you can trust this individual to keep your safety, goals and best interests at heart. Never hesitate when it comes to questioning why you are doing what you are doing and make sure you ask as many questions as possible. Choosing the right trainer for you is as important as choosing the right doctor. You are putting your body, well being and physical development in their hands. You need to ask yourself “Do they really know what they are doing”.

If your trainer does not do a thorough fitness assessment consisting of physical movement and a comprehensive medical health history then RUN! If your trainer doesn’t know anything about your past and current physical state then how can they design a proper program for your individual goals and needs? I see so many trainers start a new program with a trusting client and they never assess them to figure out what to work on and what not to do to prevent injury or worse. For example, if you have high blood pressure and your trainer doesn’t know this and they decide to have you do any overhead movement, your chances of passing out are at high risk. Your trainer should ask as many if not more questions then you will have about your physical well being. If I'm going to create a truly safe and effective fitness program for you, I need to know what your body has been through. I like to use a functional movement screen consisting of muscle strength and flexibility as well as some kind of cardiovascular fitness test to assess your heart and lung health.

Your assessment will also consist of a discussion about your goals and your present food plan. You are doing this because you do have goals in mind correct? A good trainer will listen carefully to you, assessing how realistic your goals are and help you to put them in a proper time frame. The food planning may not be something they have knowledge in. If not, they should have someone to refer you to. Trainers are not required to be trained in nutrition; however, many, like me, opt to get certified in that area as well.

This step is not necessary but I always explain to my new clients the method of program design and the phases of periodization. It gives you a good ideal of where you are going, how long it will take you to get there and why you are doing these specific exercises to reach your short, mid and long term goals. Explaining this also helps you understand the method to my madness. I find it makes things a whole lot easier to understand when described easily and properly.

A few questions I always ask outside of the above listed:

• What are you currently doing for exercise?
• How often are you performing these activities?
• Do you have a lot of stress in your life?
• What fitness objectives would you like to accomplish?
• What are your top 3 goals?
• Have you ever had a personal trainer in the past?
• What did you like and dislike about your personal trainer?
• What would you like from me to improve upon your past experience?

In the end always remember, you are their boss (to an extent). You have hired them, so don’t be afraid to fire them. Use your gut. If for any reason you feel that this is not the trainer for you, you are probably right. Depending on the condition you started out in and how accountable you are holding yourself outside of the time you spend with your trainer, the length of time in which you will see results will vary. You should in about 4 to 6 weeks, feel firmer and have an increase in flexibility and energy.

Be safe, enjoy your workouts and make sure your trainer has your best interests at heart.

JJ Confalone

Sweetener or Sweet Killer?

2010-04-25T06:28:00.000-07:00

I must admit I have an overpowering sweet tooth. I love the taste of sugar and anything sweet from baked goods to chocolate, after all I am human. On average most people consume around 2 to 3 pounds of sugar each week. 2 to 3 pounds? Now you are probably thinking I don’t use sugar on anything. It’s not what you are adding it’s what is in so many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and microwave meals.

The "glycemic index" is a measure of how each food affects our blood-glucose levels, with each food getting a numbered rating. A high rating on the glycemic index means that our blood glucose levels increase quickly causing the pancreas to secrete insulin to drop blood sugar levels. These quick fluctuations of our blood sugar levels are very unhealthy for us because of the stress it places on our body. The lower the rating, the slower the absorption and digestion process, which provides a more gradual, healthier mix of sugars into the bloodstream. One of sugar's major drawbacks is that it raises the insulin level, which inhibits the release of growth hormones, which in turn depresses the immune system. This is not something you want to take place if you want to avoid disease.

Influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease. Complex carbohydrates tend to be absorbed more slowly, lessening the impact on blood-sugar levels.

So let me get to what I want to talk about today and that is artificial sweeteners. When it comes to the “artificial” sweeteners the only one you should be using is Stevia. Stevia is used as a no-calorie, low-carb, herbal sweetener that is up to one hundred times sweeter than table sugar – an alternative to sugar and artificial chemical sweeteners such as aspartame. Used around the world for centuries with no adverse reactions, stevia is also said to be a great, healthful alternative for diabetics.

Stevia (also called sweet leaf, sweet leaf or sugar leaf) is a genus of about 150 species of herbs and shrubs belonging to the Asteraceae (sunflower) family, native to subtropical and tropical South America and Central America (north to Mexico). The species are found in the wild in semi-arid habitats ranging from grassland to mountain terrain. Stevia does produce seeds, but only a small percentage of them germinate. Planting cloned stevia is a much more effective way of reproduction. (Wikipedia)

Let’s take Splenda or sucralose as an alternative. The background on sucralose is that it was discovered while trying to create a new insecticide. The claim that it is made from sugar is a misconception about the final product. The chemical sucralose, marketed as "Splenda", has replaced aspartame as the #1 artificial sweetener in foods and beverages. Aspartame has been forced out by increasing public awareness that it is both a neurotoxin and an underlying cause of chronic illness worldwide.

So let’s skip all the scientific terms here and just say that splenda/sucralose is simply chlorinated sugar. Chlorine is mother natures vicious attack dog, a highly excitable, ruthless atomic element used as a biocide in disinfectants, cleaners such as bleach, insecticide and WWI poison gas and hydrochloric acid.

Sucralose is a chemically manipulated molecule of sugar where three hydroxyl groups (hydrogen + oxygen) are replaced with three chlorine atoms. Natural sugar is a hydrocarbon built around 12 carbon atoms. Not being able to excrete this from the body can cause serious damage to the processes of human metabolism and, eventually, our internal organs. The liver is a detoxification organ which deals with ingested poisons. These chemicals or chlorocarbons enter the liver's metabolic cells, and destroy them.

Splenda can produce swollen livers, calcified kidneys, damage to the brain and nervous system and affect our genetics and our immune system. Thus, chlorocarbon poisoning can cause cancer, birth defects, and immune system destruction. Sucralose has also been found to shrink the thymus gland which is critical to our immune systems.

All of theses “fake” chemical sweeteners are as a rule of thumb unsafe for our consumption. The toxin known as sucralose was given this name as a play on the technical name of sugar or sucrose. Please remember one is not the other, one is food the other is a toxin.

So next time you are in the grocery store and you are looking for a healthy alternative to sugar look for the only good sweetener called Stevia. For all who are asking where to get it? I have found it at Whole Foods, Loblaws, sometimes Metro and most recently Wallmart in the pharmacy section with all the vitamins. Splenda is a great tasting alternative to sugar and is a hell of a lot sweeter then you would expect.

Be Safe and Feed that Sweet tooth, but keep it healthy.
JJ Confalone

10 reasons to hire a personal trainer

2010-04-15T14:57:00.000-07:00

Everyone needs a little help with exercise sometimes, even me. Whether we are new to working out or we have been at it for a long time we all need a little guidance. Most people tend to shy away from training, unsure of what they'll get out of the experience or whether it's worth the money. Here are 10 reasons why people choose to hire a personal trainer.

1. Not Seeing Results
So you've been exercising consistently for weeks or months and are not seeing the changes you'd like. Hiring a trainer may be a good choice. Personal trainers will take the time to look at your current program, the goals you have set, your eating habits and help you create a program for changes and more effective workouts.

2. You are lost and don’t know what to do
Trying to figure out how many sets, reps, time and exercises can be all too confusing. The great thing about a trainer is that he/she can help you maximize your time while helping you stay within your own limits so you don't overdo it. A good trainer can also help you set goals and help you understand the different steps you need to take to reach your short and long term goals.

3. Workouts are getting boring doing the same old thing
One of the biggest mistakes in exercise is not following periodization. Even if you're an experienced exerciser, maybe you haven't considered working with a trainer. A good trainer can walk you through each phase and show you how to properly switch up your workouts for the greatest benefit. Even if you just do a few sessions or meet every few weeks, you'll find it refreshing to have new workouts and new exercise toys to play with.

4. You Need Challenge
Most of us tend to slack off on our workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You'll find it's very hard to slack off with a trainer standing over you, telling you to do ...five...more...reps!

5. You Want to Learn How to Exercise on your Own
Sometimes your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. If you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form then hiring a trainer is a great idea. You can learn a lot about your body and how it works in just a few sessions.

6. You Need an Appointment and some Motivation
Trainers are all motivation. Not only are you investing money into your exercise program...you're investing time as well. There is nothing better then having a standing appointment to get you’re a$$ into the gym for a workout. On top of all this trainers provide accountability so when you don’t have a sessions be sure your trainer will be checking up on things like planned workouts, diet etc. Just knowing that may make it harder to skip a workout or grab those extra cookies on the way out the door.

7. You Have an Illness, Injury or Condition
If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It's also a great idea to work with a trainer if you're pregnant and want a safe, effective workout to keep you healthy and fit. Just make sure your trainer has experience with your issues!

8. You want to Train for a Sport or Event
A trainer can help you figure out what you need to do to increase strength and stay strong without taking away from your specific training if you're training for a marathon, baseball season, soccer tournament or some other type of sport. A trainer can also create a training program and map out a plan for the coming event.

9. You Want Supervision and Support during Workouts
Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you're lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals.

10. You Want a Home Based Workout Plan
Some of us just want to workout in the comfort of our own home but we either don't have a lot of equipment or aren't sure how to use what we have. In-home personal training is one excellent choice. A trainer can bring in his or her own equipment or just show you how to get the best workout with what you have at home. A Trainer can also make recommendations for equipment that will help you reach your goals and maybe even get you a better price then you wandering into a fitness store by yourself.

We all have different reasons for wanting to workout but why not get some guidance, support, motivation and do it in the safest way possible. Trainers are the best option for optimizing your time and your workouts and help get you to your goals faster.

Be Safe and Enjoy Your Workouts
JJ Confalone

How To Make It Taste Good

2010-04-07T10:25:00.000-07:00

After a long layoff I have come back to continue on with my blog. I apologize for my absence.

If you are anything like me you love fat. We tend to love fat so much because it is packed full of so much flavor. If it’s not fat it is salt or sugar that we tend to flavor everything with. When it comes to eating “clean” and have it still taste like something eatable I have tried just about everything. Here comes the good part, when fat is reduced it becomes the perfect opportunity to use spices, herbs and some condiments to offer new tastes. I have always found that experimenting with flavors produces some pretty tasty outcomes.

Chicken, tuna, white fish are the main meals that make up the “lean out” diet and I know, they are dry or flavorless, bland and just down right boring. Add some spice you will be pleasantly surprised at what they can do for your taste buds. I always find that keeping a good selection of spices on hand can really flavor up your fat-reduced recipes.

A couple of things I like to keep on hand:
• Low Sodium soy sauce
• Franks Hot sauce
• Low calorie and sugar free fruit spreads
• Lemon, lime or orange juice
• Red and green onions or shallots
• Salsa
• Cilantro or parsley
• Chutneys like peach or mango
• Fresh or dried herbs like basil or thyme
• Herb mixtures such as curry powder, Cajun seasoning or mixed herbs
• Anything Mrs. Dash
• Fat free low sugar dressing
• Fresh garlic
• Grated peel ( lemon, lime, orange or grapefruit)
• Mustard

It has taken me years of experimenting to find flavors that I like to help my bland chicken tasty. I have come up with a few recipes of my own that you may find use full. My favorites have always been my shredded wheat chicken fingers, tuna burgers or my weird concoction of egg white, oatmeal, cottage cheese and cinnamon.

Shredded Wheat Chicken Fingers
What you will need:
• 8 to 16 egg whites
• 3 to 6 bricks of shredded wheat
• Chicken breast cut into small strips
• Natural vanilla
• Stevia for extra flavor
Place your egg whites in one bowl and crush up your shredded wheat the best you can and place it in a second bowl then add some stevia. Add a little vanilla to your egg whites and mix. First take your chicken breast strips and roll then in the shredded wheat mixture before dipping in the egg white and then return it to the wheat bowl for one last coat. I like to start them off in a pan with some light Pam or even sunflower oil to get them a little crisp before I place them in a 400 degree oven for about 15 to 20 minutes.

Tuna Burgers
What you will need:
• 2 Cans of tuna
• Spices of your choice ( I like a little pepper, Cajun)
• 3 egg whites
• Add green onion or green peppers play around with it.

Now its simple, combine all your ingredients into a bowl and mix them together. Make patties out of your mixture just as you would a ground beef hamburger patty. You can either cook these on the bar-b-q or you can pan fry these until you have a crisp outer layer.

The last recipe I will give you is something that someone had told me about so I thought I would try it and surprisingly it is a very tasty way to start the morning without having to buy those not so “healthy” protein bars. Let’s call these the home made energy bar.

Energy/Protein bars
What you need
• Egg Whites 1 cup
• Oatmeal 1 cup
• Cottage Cheese 1 cup
• Cinnamon 1 tsp
• Sugar free Jam optional

Combine Oats, egg whites, cottage cheese and cinnamon into a bowl and mix until you have a batter like consistency. Use wax paper or Pam to coat a cake pan then pour your batter into the pan. Pre heat oven to 375 and then place your pan on the center rack and bake for 20 to 30 minutes. Let cool and cut into squares perfect for on the go in the mornings.

Hopefully these recipes will help you out and maybe even motivate you to try out some concoctions of your own. I know I have tried over and over again to make things taste good yet still be low fat and healthy. If you have some recipes of your own I would love to see them so feel free to post them here for everyone to try.

Be Safe and enjoy your food.
JJ Confalone

How To Get Six Pack

2009-07-17T13:52:00.000-07:00

You much like me have probably tried every gimmick from ab rollers to fat burners to doing 1000 crunches, or so it seems. But none of these methods actually get you that lean sculpted mid section that we all desire. The more money we spend on useless crap the less the results seem to show up. Trust me I have spent hundreds of dollars on fat burners thinking that they are going to work to help me get lean and ripped. In the end it was never the fat burners that got me to go from 268lbs of a Jell-O mess down to 190lbs and 7% body fat. It took some serious work.

Doing 100, 200, 500 crunches over and over and thinking that things are going to change by doing the same thing is just insane. Doing excessive cardio is actually working against our goal because we are stimulating excessive cortisol production in our body and in turn breaking down the lean muscle tissue for energy. This ends up slowing down our metabolic rate over time and then deposits more fat on top of what we already have.

Now don’t get me wrong here I’m not saying stop doing crunches and don’t do any cardio. What I’m saying is doing these alone will not get us that six pack we are dreaming of. Cardio plays a big role in getting lean as long as it is done in moderation and not for hours on end. And don’t give up those crunches yet because they actually improve your core strength and when you are lean enough you will see one great set of abs.

So you are waiting for it. “Tell me JJ how the hell do I get shredded?” There are a few factors that come into play here and I will give you the basic rundown on them.

First, diet and maybe I shouldn’t say diet because that scares everyone off. So I will say healthy eating habits. If you want to get lean and you want to have that great midsection then the MOST important thing here is your eating habits. Leaning out is by no means fun but when you get there man is it great to be fit. The basic guidelines here and I’m sure you have heard a million different versions like don’t eat past 6 pm and no carbs and so on, but what we need to do is to eat naturally. When I say naturally I mean if you can’t grow it pick it from the ground or off a tree wash it then eat it without alteration then it probably is not good. The other factor is the white meats, we need that protein when we are weight training don’t let anyone tell you otherwise. A good rule of thumb when eating to lean out is not eat only before 6pm but eat the right things at the right time. Don’t go filling your face with carbohydrates later at night (i.e. Post 6pm). Our bodies are pretty well done burning the stored glycogen and it ends up converting to fat while we sleep. Stick to dark green veggies throughout the day and even at night but concentrate on getting more protein later in the day. Our bodies love protein while we sleep it is the time to rebuild. Keep your crabs to the morning and store up that energy for the rest of the day while keeping portion size in mind. Remember protein the size of the palm of your hand and carbs the size of your fist. A good number to follow is 5 proportioned meals per day consisting of protein and greens.

Second, cardiovascular training has to be done at a rate that gets your heart rate into its target zone and keeps it there for about 20 minutes. What I mean is 15 minutes of warm up, then 20 minutes in your target zone, and 5 minutes of cool down. Now to calculate your target heart rate first you need to know your resting heart rate. The best time to take your resting heart rate is upon waking up in the morning. I know it’s hard to remember to do so but try it. Place your fingers on your left wrist and then turn your palm towards the ceiling to feel your heart rate. Get a stop watch or a clock with a second hand and start timing. Count the first beat as 0 and then 1, 2 so on. Time for 30 seconds and then multiply by two, now we have our resting heart rate. The equation for calculating looks like this: 220 – Your age = then take that number and subtract your resting heart rate. So let’s say we have a 60 year old man with a resting heart rate of 60 beats per minute. 220 – 60 = 160 – 60 = 100. Now we take that number add back in our resting heart rate and times it by .6 and .8 (60 to 80%) and that give you your target zone. So 220 – 60 = 160 – 60 = 100 x .6 = 60 + 60 = 120 and 100 x .8 = 80 + 60 = 140. I know confusing, if you can’t get it send me a message with your resting and I will figure it out for you.

Third, proper periodization in your workouts. I don’t think I need to go through this all over again but you have to have your workouts be as intense as the rest of the factors to keep the calorie burning up and consistent.

Lastly I want to talk about how to calculate your caloric intake and expenditure for the day. Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume every day for basic functions such as breathing.

Step one is to calculate your BMR.
Women:655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Please note that this formula applies only to adults.
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
· If you are sedentary : BMR x 20 percent
· If you are lightly active: BMR x 30 percent
· If you are moderately active (You exercise most days a week.): BMR x 40 percent
· If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
· If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.
As you lose weight, you can re-calculate the formula to assess your new BMR.
Again if you have trouble with this one message me and I will help you out.

I want you to try theses things and let me know what you come up with. Check your resting heart rate, calculate you BMR, try to eat the healthy diet and come back to me and let me know how it turned out. I would love to hear back for you to see how your training is going.

Be Safe and Enjoy your Workouts
JJ Confalone

Injuries

2009-07-07T18:14:00.000-07:00

We all have experienced some sort of injury while working out. Whether it is something as simple as delayed onset of muscle soreness or as serious as a fracture we have all had some sort of pain from working out. What is the best way to treat them? Well first of all recognizing them and learning how to treat them so you can keep training regularly and pain free.

The most common injuries in fitness are caused by overuse. We all have to understand how to avoid overuse to prevent injuries. As we learned in my periodization blog, exercise should be preformed at a moderate and gradual increase of stress to our skeletal muscle system. Stress along with rest allows our cardiovascular and muscle systems to strengthen and prepare for the next time we ask our body to exceed our stress level. This is where we as humans are phenomenal. If we were to take a motorcycle for example and run it hard and stress it, it would either return to its normal state (if it’s a good one) or it will start to show signs of wear and tear. On the other hand if we stress our body and then give it adequate rest we will get stronger.

I can hear the question now. How much stress is too much? We always assume that more is better. If I lift heavier and more often I will get bigger. Now what we are forgetting is to let our body rest in between workouts. If we choose not to rest there is no rebuilding or strengthening. Long ago when I first started working in a gym the owner had pulled aside a young kid who had been coming in everyday to train his biceps. He wanted bigger arms period. The owner asked this kid “if I punch you in the nose today and you come back tomorrow and I punch you again and again then next day. Is your nose ever going to heal?” The kid looked shocked and said “no” So the owner then asked “Then why do you beat up your biceps everyday?” I always loved that analogy. We need minimum 48 hours of rest for each specific muscle before we place them under stress again.

The overuse of a muscle or groups of muscles can lead us to many common injuries because we don’t allow our body to heal. A typical warning sign that you need to rest a specific part of your body is localized pain or soreness. We are all different and our bodies all handle stress differently so don’t gauge your workouts on someone else. An increase of 10 or more beats per minute in your resting heart rate, being irritable or sluggish, fatigued and tired are warning signs that you may need a day or two off.

Rest is so important and I can’t stress that enough. The more you work a sore or damaged muscle, tendon or ligament the greater your chances of serious injury. Listen to your body. We all know our bodies best.
Common injuries related to fitness or other sports activities would be:

Muscle Soreness
Soreness 1-2 days after a workout is normal when exercising unconditioned muscles. Stiffness or soreness in these muscles can even persist for a week or more. Rest, ice, stretching, and extended warm-ups will aid in the repair of these sore areas.

Sprains
A sprain is a damaged ligament. Ligaments attach bones to bones. Ligament damage can occur through an accident, falling, or overuse. Sprains can range from overstretching and micro-tears in the ligament to complete tears in the ligament. Minor sprains are often treated with ice and extended rest, where as severe sprains require immediate medical attention and could involve surgical repair procedures.

Tendonitis
Tendons attach muscle to bones. Tendonitis is an injury to the tendon or the muscle, and one of the more common injuries in fitness. Mild tendonitis or muscle strains can be treated with rest, ice, and anti-inflammatory drugs to reduce swelling. In some cases, your doctor or physical therapist may prescribe an exercise routine that strengthens the supporting muscle groups to take the strain of the injured tendon. These routines often include an exercise that isolates the supporting muscle using low weight and high repetitions.

Contusions
A contusion is usually caused by a blow or strike to a muscle. This collision may cause swelling and bleeding and form a contusion. Normal muscle function and range of motion will be impacted as the blood coagulates and scar tissue forms in the impacted area. Treatment can consist of rest, ice, and a light muscle massage. Always consult the medical advice and treatment of a physician in the event of a serious injury.

Fracture
A fracture is a serious injury and involves a chip or break in the bone. A ‘stress fracture’, while also serious, is not a true fracture. If not treated, stress fractures can become actual fractures of bones in the weakened area. Depending on the impacted bone, the treatment of a true fracture usually involves immobilization of the impacted area with a cast. Once the cast is removed, re-conditioning of the area could take months, as the area will be weakened and will need to be gradually introduced to increased work loads.

All of these injuries are preventable. What we need to do is add time into our workout programs for rest after the muscles have been stressed. This is the only way to reach our fitness goals quicker and easier. Train hard and rest hard. We don’t want to spend more time injured then healthy. Take it from me when it comes to injuries I have broken just about every bone in my body, torn many ligaments, fractured, sprained and even collapsed lungs. Don’t make the mistake and get injured, get your rest. Don’t make me punch you in the nose to teach you a lesson.

Be safe and enjoy your workouts.
JJ Confalone

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Spot Reduction

2009-07-02T12:45:00.000-07:00

The myth of spot reduction is just that. All of us wish by some chance that there is some miracle exercise that will reduce our belly, but or hips. Well to this date there is still no miracle cure for spot reduction and if I knew how to I would be a millionaire.

I know that all of us have our insecurities when it comes to our trouble spots. After hours of infomercials and hundreds of dollars spent on useless products there is still no way other then good ol’ healthy diet and exercise. Think of all the crap we have seen over the years like the thigh master or the sauna belt all claiming tighter abs and a loss of “X” inches in just 1 hour. At one time or another we have been sucked in to find out that it is just that. Crap!

Our main enemy here is FAT! When we eat fats our bodies break them down by a chemical called lipase into tiny chemicals like fatty acids, glycerol and glycerides. These chemicals are taken into the blood and become fat. The tiny molecules of fat travel through our bodies and then are used or stored. Our fat stores are used as either insulation, absorption or as fuel. Fat is actually a fantastic source of energy. Fat can store twice as much energy as proteins or carbohydrates.

Here comes the bad part. Where we store our fat is determined by our gender, and genetics as described in my body type’s blog.

Men and women tend to be a little different on where they store fat. Men tend to store fat around our waists which is mirrored on the inside and can put us at risk of heart disease or diabetes.

Women seem to collect fat around their butts and hips. Typically fat is stored there as “reproductive fat” as a supply of energy needed for the growth of babies. Luckily women don’t have the same health risks if they don’t have the excess fat around the waist.

We are all sick of seeing the sexy slim and ripped models on T.V. who are used for some gimmick that claims that miracle cure or spot reduction. They are all on a healthy diet and don’t kind yourself they do spend hours in the gym to look like that. Even if we were to do 1000 crunches a day we would never see our abs until our diet and workouts change. Sure our abdominals would get wicked strong but we just won’t get that six pack we are looking for. The place where we tend to store is the place where fat goes first and sadly is the place where fat will come off of last. So to get those abs we need to drop our body fat down to pretty low levels.

Focusing on one particular spot during exercise will not burn up the fat in that specific area. It is a whole body effort and burning enough calories from our fat stores is the way to go to reduce our overall body fat percentage. Like I said fat is a fantastic source of energy so use it! Burn it up! But do it properly and don’t expect results overnight cause it just doesn’t happen that way. Make sure your eating habits are good and you are burning the required amount of calories per day.

This is a lifelong battle but it doesn’t have to be a battle if we make fitness and healthy lifestyle part of our daily routines.

Be Safe and Enjoy Your Workouts.
JJ Confalone

Water

2009-06-25T20:13:00.001-07:00

With all my clients I find that one of the major things they are missing in their daily routines is the intake of water. The most common answer to my question of “how much water do you drink in a day?” is 3 500ml bottles.

Let me start by telling you that water is the most basic nutrient needed by the body. Our bodies are composed of about 50 to 75% water depending on our age and body fat percentage. Water is used for three essential processes; body composition, cellular process, and most importantly temperature regulation. We intake water through the consumption of fluids, through the food we eat and it is created in the cells through oxidation. We have to find a healthy balance between intake and loss from going number 1 and number 2, respiration and sweat.

Water plays an important role in our exercise routines. We regulate or control our core temperature through sweat. Most of us tend to lose more water then we drink, which can lead to heat cramps, dehydration, heat stroke and heat exhaustion.

Dehydration is the most common imbalance between water and electrolytes. A loss of just 2% of our fluid reserve will reduce our ability to work by 10 to 15%. 16oz of fluid or two cups of sweat equals about one pound lost. This is usually used as a guideline when replenishing our fluid stores after each work out. We should try to prevent this by taking in adequate amounts of water during exercise.

The general guidelines for water intake look like this.
The body needs roughly 64oz of water everyday for cellular and metabolic process.
2 to 3 cups of water should be taken 2 hours every work out session.
For intense workouts or exercise in heat we should drink 8oz of water every 20 minutes.
Post exercise we should drink enough water to quench our thirst.

A good measurement of how much water each individual should drink is .65 multiplied by your body weight. The number you are left with is the amount in ounces that you should consume everyday.

These are just general guidelines for water intake and should be adjusted according to the type, duration and intensity of your workouts. Remember to make sure you are getting enough water to keep you hydrated and regulate your core temperature. Water is important especially when we are working out.

Be safe and enjoy your workouts.
JJ Confalone

Periodization

2009-06-17T13:44:00.000-07:00

Hello All,

So I did a health and beauty show last week and ran into another “personal trainer” who was trolling the booths and decided to stop at mine to have a little discussion. I was blown away at how much she thought she knew and how little she actually did know. She had claimed to be in the business since 1997 and knew all there was to know about fitness. When I asked her how her workouts were going she decided to give me a demonstration of the lets say 12 different exercises. When I asked how often she changed her routine she looked like garden gnome.. No reaction and completely lost. For someone who knows and has clients I would think she would have some sort of idea of Periodization. She asked me if that was a new thing and that she had never heard of it before. I explained to her that it and the term has been around since the 1960’s, go figure. Being in the business for about 11 years now and working in multiple gyms over the years I should have known.

So today I’m going to talk about something forgotten in program design and maybe not explained correctly when anyone is starting a fitness program. There are different types of periodization such as fitness/fatigue theory, undulating model, and repeated mesocycle model. For today I am going to talk about a classic or traditional periodization.

A macrocycle is typically a years worth of training and is broken down even further into mesocycles. The theory of General Adaptation Syndrome or GAS is the body’s ability to adapt to a variety of stress that comes with exercise. For example cardio training strength training and interval training that occur in one of the phases of a macrocycle.

Phase 1: Commonly referred to as the shock and alarm or foundation phase. Depending on ones fitness level or ability this phase is primarily adapting neurologically to stress placed on the body. Your foundation is the introduction of new compound exercises and is the building blocks to any good workout program. This phase is also sometimes referred to as a structural phase. If you don’t have a good foundation on your house you are not going to have a proper built home in the end. This phase typically lasts 3-4 weeks.

Phase 2: Super Compensation stage. The body will progressively adapt to exercise stress in the form of physiological adjustments (the body is under no stress). This includes skeletal, biochemical, muscular, cardiovascular and connective tissue changes. This phase is usually broken up into 4 parts, Functional training, Hypertrophy training, Strength and Power training.
Functional Training- Involves weighted exercises that are targeted at the core muscles. Functional training adapts and develops exercises that allow one to perform daily activities free of stress and injury.
Hypertrophy Training- Is the increase of muscle mass through the body’s adaptation to resistance training. This phase is the preparation for more intense training by performing resistance training with high volume. (3 to 6 sets of 10 to 20 reps, low intensity 50% to 75% of your 1 rep max, 3 to 5 times per week). This lasts about 4 to 6 weeks.
Strength Training- After you have reached your peak in the hypertrophy phase one can introduce static to dynamic proprioceptive neuromuscular facilitation or PNF, plyometric training and an increase of intensity. PNF is an advanced form of flexibility training that includes stretching and the contraction of targeted muscle groups. (3 to 5 sets, 4 to 8 repetitions, 80% to 90% of 1 Rep max). Plyometrics is training designed for strong fast movements to help improve the functions of the nervous system. Muscle is loaded and the contracted in a rapid sequence. More advanced exercises such as power cleans occur over a 4 week period.
Power Training- Training becomes lower volume. (90% to 95% of 1 Rep max, 2 to 4 times per week). The goal in this phase is to reach ones highest peak performance. If you are an athlete this stage would be to get the most strength and power required for his or her sport. All other activities in this stage are also preformed at higher intensity such as aerobic, plyometric, flexibility and speed.

Phase 3: Endurance or active recovery stage. This stage is the active rest stage in which one typically rests from heavy weight bearing exercises and recovers with low intensity cardiovascular and non weighted movements. The recovery stage lasts about 2 to 4 weeks depending on ones ability and recovery.

Aerobic activity can be preformed in all stages at the same level and intensity as each Phase suggests.

I know it was long but I hope it gives you a better understanding of how a workout program should be designed. Your program should change and it should follow the proper changes usually forgotten or left out because we find and phase we enjoy. This is probably the most common reason for the “Plateau” problem many people face.

If you have trouble understanding the phases or want to know more about a particular phase feel free to email me your questions jjconfalone@gmail.com

Be safe and enjoy your workouts
JJ Confalone

Body Types

2009-06-12T11:25:00.000-07:00

Hello

Body types play an important role in weight loss and weight gain when it comes to working out and dieting. For anyone starting a workout program or diet program it is important to figure out which body type you are. We are all unique based on our own genetics so it is possible to fall into more then one category. Our metabolism and hormones play a big role in our genetic make up.

There are three categories that body types fall into:
Ectomorph
Endomorph
Mesomorph

The Mesomorph
Here is the person everyone loves to hate but wants to be. The mesomorph is naturally muscular, has a lower then average body fat %, can lose fat easily, has broad shoulders, can gain muscle and strength easily and has a fast, efficient metabolism.
A Mesomorph is usually naturally gifted in sports and has a great frame and make up for bodybuilding.

The Endomorph
Endomorphs store fat very easily and finds it difficult to lose excess fat. The endomorph typically has a pear shaped frame with a slow metabolism. Endomorphs are the calorie counters who have to pay close attention to their diet as to not gain excess weight and increase their risk of health related problems like diabetes. Endomorphs tend to be overweight, are larger around the waist, may be sensitive to carbohydrate intake, and have reasonable strength and fitness levels.
Endomorphs will find that diet only is not good enough to decrease weight so the must incorporate weight training and cardiovascular training to boost metabolism. We are the ones who have to work the hardest.

The Ectomorph
Ectomorphs are naturally lean and skinny. An ectomorph can seem to eat all sorts of crap and still stay thin. The downside is they have trouble gaining muscular strength and size. The ectomorph has a very fast metabolism, have lots of energy and tend to be overactive. An ectomorph can still get fat and fat loss for a them tends to need light cardiovascular training and calorie restriction. It is difficult if this occurs because an ectomorph has to be careful not to burn muscle instead of the glycogen and fat.

Is it possible to change our body type/s?
As we get older our metabolism and hormones change so it is possible to become and endomorph. We tend to start storing fat around our waists and find it harder to lose weight. So exercise and a healthy diet are very important as we age to stay away from this scenario.

Like I said before we are not always one of these but tend to fall into more then one category. I fall into the mesomorph/endomoph categories as I have the strength and muscle but have always struggled with weight gain.

I hope this gives you an idea of where you are and what you need to do to get started with your diet and exercise.

Welcome

2009-06-10T08:41:00.000-07:00

Welcome, my name is JJ Confalone
I have been personal training and in the health and fitness industry for 11 years.
I am starting this blog to hopefully help, motivate and give the tips that you can use to reach your fitness goals. I will try to cover a wide range of health and wellness topics including workout tips, demonstrations and nutritional information.
If you have any questions feel free to email jjconfalone@gmail.com