Lose Weight and Build Muscle with In-Home Personal Training in Omaha, NE

NO PAIN NO GAIN….right?!?

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Sometimes false statements are rooted in truth, and this statement is a great example (NO PAIN NO GAIN). After all, whenever you decide to make a life change, you need to get out of your comfort zone. And doing that involves discomfort/pain, right?
The problem is that we often take this thought process a few steps too far, and start looking at the value of our workout sessions based on how much they hurt. This usually leads people to poor decision making when choosing exercises.
What I notice from the average fitness novice is that they choose these 3 activities (jogging, crunches, and static stretching) as core exercises of a sound fitness program. While any or all of these activities might have a place in the proper training program but for the most part, they're all overrated for most people.
The list of questionable things we do in the name of pain is long indeed: forced reps, training to failure, long-duration jogging, Bikram yoga, P90X, Insanity, compound sets, giant sets, drop sets, high-rep Olympic lifts for time, fasted training, super slow training, the list goes on and on…
Please don't miss my point – everything on this list can be potentially beneficial under the right circumstances and in the right context.  In fact, I personally prescribe some of these techniques in my programs.  The problem is the decision to do these things is rarely made for rational, evidence-based reasons – we find them appealing because they hurt, and NO PAIN NO GAIN….right??? 
The rest of this column is a post from Charles Staley (his website http://tffitness.wpengine.com/our-team/ )….He sums up my opinion of jogging very elegantly.  Please read on! Also watch my video of the Corporate Cup in Omaha below.

“Confusing Correlation With Causation - This common error is actually a component of Scientific Ignorance. Here's how it happens.
Let's say you're watching a professional basketball game, and you can't help but notice that pretty much every player on the court is exceptionally tall. You then conclude that the activity of playing basketball (which we'll call "A") causes tallness (which we'll call "B").
In truth (and obvious in this example but, trust me, not so obvious in many others), basketball doesn't cause tallness, but rather, is associated with it. Since tall people tend to be more successful at playing hoops, it's common to see tall people and basketball happening in the same place at the same time, and you therefore mistakenly believe that A causes B.
In the mostly non-rational world of fitness, many, many poor exercise and nutritional decisions are based on this error.
Case in point: Jogging.
I know I covered this activity in Reason #1 above, but jogging deserves special attention due to its very poor benefit-to-drawback ratio for most people, and because it's a great way to illustrate my point about causation versus correlation.
The evidence against jogging is so abundant it needn't be regurgitated here, but suffice it to say that jogging is probably the most effective form of non-surgical gender-reassignment available to those of you itching to explore your feminine side.
Jogging reduces strength, power, and muscle mass. It increases catabolic hormone output, punishes joints, and, in summary, basically reduces every commonly accepted marker of masculinity.
Apart from the undeniable pain factor, most people jog because many of the joggers they see are thin, and therefore believe that jogging causes thinness. Of course, the reality is that only thin people actually enjoy jogging, in much the same way that strong people enjoy lifting and flexible people enjoy stretching.”
The point of this post is to hopefully stimulate your thought process in how you choose your MODES of exercise to better increase your quality of life!  Not all things we do for fitness need to make us feel like broken down feeble beings.  So when you do (over a series of workouts) more work, you get fitter. Yes, that work might hurt sometimes, but it's not the primary goal – at least if you're smart.

Are You Dehydrated?

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When normal conditions exist in the body, various mechanisms preserve fluid and electrolyte balance. If the mechanisms fail due to illness, stress, exercise, climate variations, supplements, foods, or beverages, life threatening imbalances may occur.

Symptoms of dehydration include:
dry skin
fatigue and weakness
increased body temperature
muscle cramping
darker-coloured urine
dry mucous membranes (mouth, nose, eyes)

Severe dehydration can also include:
muscle spasms
dark urine
vision problems
loss of consciousness
kidney and liver failure

Stuff to know…

During exercise, we need more water. The increased metabolic rate of muscle exertion requires a larger amount of nutrients and oxygen along with faster waste and heat removal from the body.

So where do we get fluids to maintain balance? Well, remember that water intake doesn’t come only from drinking water. It also comes from tea, coffee, non-dairy milks, milks, and water from solid foods. With thirst as a guide, humans are generally well hydrated. There is extreme variability in water needs based on climate and physical activity levels.

For men, an average of 16 cups of water a day from fluid and non-fluid sources (e.g. fruits and vegetables) is adequate; for women, an average of 11 cups.

Ever wonder why IV fluids are typically given as normal saline? Well, normal saline is 0.9% concentration, similar to that of blood (isotonic).

Some recommendations…

Be aware of thirst cues.

If no fluids are going to be given during exercise, you can pre-hydrate with the following regimen:
500 ml of fluid on the night before exercise
500 ml in the morning
500 to 1000 ml, 1 hour before exercise
250 to 500ml, 20 minutes before exercise

Consume nutrient dense foods/beverages after exercise to assist in the re-hydrating process.
Those with a history of cramping and “salty sweat” should consider adding salt to foods/beverages after exercising (a quarter to one-half teaspoon).

For every pound of sweat lost during exercise, rehydrate with 2 cups of fluid.

Dark colored urine can be indicative of a low water reserve in the body. So make sure your urine is light-colored and clear.

Journal of the American Dietetics Association (Volume 99, number 2, pages 200-206, 1999) that discusses water needs. In this paper, the author states that:

"To be well hydrated, the average sedentary adult man must consume at least 2,900 mL (12 c) fluid per day, and the average sedentary adult woman at least 2,200 mL (9 c) fluid per day, in the form of noncaffeinated, nonalcoholic beverages, soups, and foods. Solid foods contribute approximately 1,000 mL (4 c) water, with an additional 250 mL (1 c) coming from the water of oxidation."

3 Points to Ponder!

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#1 Focus on the FOOD!

When most people think about losing weight or getting in shape, they think about exercise. They sign up for a gym, hire a personal trainer, or grab a book or a magazine to find a workout plan. But while exercise is a crucial part of losing weight and getting healthy, there is plenty of research showing that it’s not the most important piece.

Research shows that with exercise alone you can expect to lose only about half a pound to one pound per month. YIKES!

So if exercise alone gets poor results, what does work? Simple: Focusing on nutrition and eating habits. With a program that combines both nutrition coaching and an exercise program, you can expect to lose five times more fat in the same one month period.

That’s why I spend the majority of my time coaching nutrition. And that one detail makes a huge difference in the kind of results my clients get. Of course, you can’t ignore exercise.  Which is why I recommend 4-6 hours of exercise a week to maximize my clients results!  But when it comes to losing fat and getting in shape, the majority of my resources and time is spent on helping clients with their nutrition and eating habits.

Takeaway: Yes, you should exercise. But you must put nutrition first.

#2 Find Accountability!

You need someone in your corner who helps keep you accountable and picks you up when your motivation is struggling.  When working with me I use email/text message/phone calls to remind clients to keep a daily record of their food, to read and practice the nutritional habits we have covered together, to review their workouts, and keep a positive attitude.  Tracking physical change through various measurables (body comps/girth measurements/weight loss/gain) ensures we stay on track during our time together.  This accountability helps clients stay focused even when things get tough. And of course, as their coach I’m always there to help in whatever way I can.

Action Step: Put someone in your corner to hold you accountable.

#3 Focus on Baby Steps!

It is important you focus on one small act to do, each and every day. Any less, and you lose momentum; any more, you get overwhelmed.  Sadly, some people find this out the hard way. They make a huge effort to change every part of their life, from the time they wake up in the morning to the kinds of foods they eat to adopting a new workout program and dozens of other changes.  This all-or-nothing attitude may work for a week or two, but pretty soon they’ll crash and burn and be right back where they started. That’s why it’s important to practice one small thing at a time instead of trying to make a mad-dash for the finish line.
Don’t worry about the past or the future….focus on TODAY.

Ask yourself, “What healthy habit can I follow today that will propel me forward?”

These small, daily habits slowly stack on top of each other until eventually you will have a healthy set of eating and exercise habits practicing consistently.

Focus On: Turn your commitment into a single, daily action.