Wednesday, December 30, 2015

6 Great Reasons Why You Should Have a Workout Partner


As the New Year approaches many people are deciding to start 2016 fresh by committing to be healthier and to work-out. As most people talk about improving and dedicating themselves to personal fitness, I invite you to commit to having a solid training partner. People who invest in personal trainers end up being successful with meeting their fitness goals because they have an external source of motivation and accountability. Having a personal trainer or a workout buddy, at the very least, can be the separating factor between success and failure, between consistency and giving up.

Here are 6 reasons why you should have a workout partner:

1. Accountability

When the only person you have to answer to is yourself, you will be more prone to skipping your workouts. You will most likely allow for your “busy day” to be a lousy excuse to skip training. However, if you have a workout partner, you will be accountable to someone else making it much harder to just ditch your workouts. Even if it is the guilt of dragging your partner down that gets you to the gym, it gets you to the gym! Also, having a workout partner means that you will be more responsible with your time and plan your other commitments ahead of schedule. Once you pick your workout partner, sit down with both of your schedules and pencil in your workout dates. By so doing, both of you will be accountable to each other and once its written down, you will both be motivated (& obligated) to follow through with it.

2. Improved Form

A lot of people ego lift- there’s nothing cool about this. You will find that those who do ego lift tend to lift with terrible form. However, if you have an honest workout partner, s/he can view your lifts more objectively and help to correct your form. S/he is able to take pictures/record your range of motion during lifts, therefore, allowing you to be able to see where your movements may lack. Having a workout partner will help to keep you in check and encourage you to strip down to the basics until you have your form locked down. Trust me, having the validation of completing your lifts with the perfect form rather than just ego-lifting and making yourself prone to injury, is much  more satisfying and let alone a great sign of maturity.

3. Source of Motivation

When you have a workout partner and you have set-goals, you will be a source of motivation for each other. Unless you are perfect, you are not always going to be enthusiastic about going to the gym and working out. However, to have a workout partner there to motivate you and remind you of your goals can be the defining factor for consistency and success.  When you want to quit halfway through, your workout partner can encourage you to stick it out until the end; or at least s/he will motivate you to do an alternate workout instead of doing nothing at all.

4. Healthy Competition

Whether you want to accept it or not, its human nature to compete- be it with yourself or most likely with someone you know. Having a workout partner, especially one who is a bit more fit, will bring out your competitive edge. You will become challenged in new ways you never thought possible when you trained alone. Healthy competition will help you perform better and strive harder to meet your fitness goals.

5. Safer Workouts

A lot of people are afraid of progressing to new heights with their lifts because they worry about heavy weights potentially dropping on them. So instead they will run aimlessly on the treadmill for hours and achieve very little of their goals. However, more commonly, people lift too heavy and with terrible form. These is extremely dangerous—trust me the outcome that arises from dropping such heavy weights on your body has detrimental effects which can last for the rest of your life. Have a workout partner who will spot you during your squats, bench press, shoulder press etc. Work safely with your partner to get to the next level and crush your fitness goals. Also, how much better would you feel having a trusted friend who will spot you when you need it as opposed to trusting that meathead who swears you can go for one more rep when you’re gasping for air at the bottom of your rep.  Similarly, for those of you who love running at the crack of dawn or late at night, it is also safer to have a running partner with you as opposed to doing it alone.

6. Financial Incentives to Hire a Personal Trainer

Just like anything in life, it’s cheaper to split the cost of something with a friend. It’s no different when it comes to hiring a personal trainer. People tend to put more effort into their workouts when they have a personal trainer. Not just because they are a source of motivation or accountability etc but because they value the money they are investing into a professional. Even if the two of you want to get started and have no idea where/how to do so, a personal trainer is a great resource.


These aren’t all the benefits, but these are some of the greatest ones. Keep in mind that not everyone can be your workout partner. You need to have the same goals, be mature, and have the same “end” in mind. Also remember, a novice workout partner doesn’t beat a qualified (& reputable) personal trainer – but it’s a great start. Let’s crush our 2016 fitness goals!

SolutionsByCoachNeemz

Tuesday, October 6, 2015

7 MEGA Sources of Dietary Fiber

Ha! So oddly enough in the last couple of weeks, I have had many conversations with my friends, family, and clients which have led to the topic of constipation. Eventually I'm asked, “how do I make this constipation stop”- pun intended of course.  

Anyways, I have come up with a list of 7 whole foods from my personal exhaustive list if fiber-dense foods. The reason I have picked these 7 to share with you is because they add several other benefits to your health (some of which I have listed beneath each food). Additionally, all of the items on this list are easy to prepare.

So if you are like me and your friends/family/coworkers have been talking about trying to find ways to go to the bathroom more share this with them. Maybe your doctor has simply told you to take better care of your body by making better food well this list can help too.

 Disclaimer: This is list is in no particular order

1. Red Kidney Beans [13g Fiber per cup, cooked]
  • 75% of insoluble fiber which helps to keep your digestive tract moving regularly 
  • 25% of soluble fiber which helps lower Low Density Lipoproteins (LDL) which is the “bad cholesterol”
  • Stabilize blood sugar levels




2. Avocados [14g Fiber per whole, raw]
  • The fiber content aides in regular bowel movement as well as contributing to healthy intestines
  • Superfood with anti-inflammatory properties including those from omega-3-fatty acids and phytosterols
  • Lowers LDL
  • Vitamin C & Vitamin E for healthy skin


3. Broccoli [5.1g Fiber per cup, steamed]

  • The fiber content aides in regular bowel movement as well as contributes to the maintenance of healthy bacteria levels in your intestines.
  • Magnesium, Zinc, Phosphorus, Iron
  • Lowers LDL
  • Phytochemicals which help detoxify the body
  • Strengthens blood vessels


4. Oatmeal [4 g Fiber per cup, cooked]
  • The insoluble fiber helps to keep your digestive tract moving regularly
  • Stabilizes blood sugar levels
  • Contains lignans which protect the body against cancer & heart disease
  • Lowers LDL
  • Beta-gluten (unique fiber) which enhance your body’s immune response

5. Raspberries [7g Fiber per cup, raw]
  • The fiber content aides in regular bowel movement
  • Phenolic flavonoid phytochemicals which have antioxidant properties to fight against cancers, aging, inflammation, etc.
  • Vitamin A, C, E


6. Artichokes [10 g Fiber per cup, cooked]
  • The fiber content aides in regular bowel movement & relieves constipation
  • Folic Acid which is exceptionally beneficial in DNA synthesis
  • Vitamin C, K
  • Rich in B-Complex group of vitamins (e.g. B6, niacin, thiamin) which are great contributors to metabolic functions at the cellular level

7. Lentils [15.5 g Fiber per cup, cooked]
  • High insoluble fiber content which aides in regular bowel movement helps prevent disorders like Irritable Bowel Syndrome
  • Lowers LDL
  • Good source of protein
  • Stabilized blood sugar levels.
  • Folate, Magnesium



Add these foods to your snack menu throughout the day and sit back and watch those bowls move!


SolutionsByCoachNeemz

Tuesday, September 8, 2015

Bouncing Back from an Injury

Performing some electrotherapy and ultrasound on myself 
For some (me included), missing a scheduled workout is just unacceptable. It is viewed as a pivotal part of the day which is no different from drinking water or teeth brushing. So imagine how detrimental it must feel to get an injury while your training is progressing. It is such a nightmare to get a serious injury (or any injury for that matter) which will set you so far back in your training. You sit there and hear the doctor prescribe tonnes of bed rest and rehab, and you wonder if your body will ever remember what it’s like to deadlift 3 plates. Well that was me.  During a game of basketball, I slipped and hyperextended my knee, long story short, I was out for a longer time than I needed to be. However, with my pride set aside, I took things back to basics and I will share some of them with you.

MEDICAL OPINION
Ok, it has been a week since your injury, you have never felt this pain before, you can’t sleep, and you can barely put your socks on—it’s simple, seek medical advice. It will take you less time to recover if you just know exactly what you are dealing with as opposed to playing the painful guessing game for months. Google is not a certified medical professional who is able to diagnose you and/ or treat you. After the nagging pain wouldn’t go away for me, I finally went to my doctor’s office for an MRI and after that I was on the highway to recovery with my first stop at my Physiotherapists office.

TRAIN
Don’t let your ego keep you from training. Many times, I see people just sit back and not train anymore because they are so wrapped up in their egos. Here is the harsh reality: if you don’t start from the ground up, you will never just “get back”. I had to change my definition of “training”. Training no longer meant 300lbs; training gradually elevated from towel stretches to resistance bands to body weight etc.  When you start from the ground up, you start to learn to identify flaws and imbalances in those particular parts of your body.  The irony for me was that my injury allowed me to improve my form in certain exercises. I was able to improve my mobility and strengthen my agility. However, if all I did was listen to my ego by laying off the training completely and waited for the day I could just go back to lifting heavy weights- I would still be weak, sore, and stuck in a vicious cycle of re-injury

EAT RIGHT
Malnutrition sets a lot of people back from a speedy recovery. Don’t ignore your diet. Just because you are not training hard does not mean that you should neglect an adequate food intake. Fast food is usually high in salt, fat and sugar which tend to poorly metabolize when you are healthy so what more when you’re not?  During recovery, your body desperately needs phytochemicals and micronutrients which are scarce in fast food. Phytochemicals are “biologically active compounds found in plants”. Keep in mind that shakes generally lack phytochemicals as well so do not turn to them for sole meal supplementation. Eat generous amounts of fruits and vegetables so that you get your vitamins and minerals which tend to be missing from processed foods. Calcium, Vitamins (A, B, C, & D), iron, copper, magnesium, zinc etc. are key in helping your body with repair and recovery mechanisms. While in recovery mode, your body benefits from the intake of higher quality protein as it promotes growth and healing so pick these adequately. As well, processed/fast foods tend to contain saturated and trans-fats which tend to exacerbate any inflammation. That said, eat foods with healthy fats such as Omega 3 eggs which contain monounsaturated fat which is known to aid in alleviating inflammation. Multivitamins have an added benefit too if you just can’t get the nutrients from food.

SLEEP RIGHT
Last but certainly not least—SLEEP. Your body needs sleep. Lying down on the couch all day watching TV is not the same thing as sleep. You need to get adequate hours of “shut eye”. When you are sleeping, your brain typically signals for the natural release of the human Growth Hormone (hGH). Science has proven that hGH promotes tissue repair as well as bone and muscle growth. Therefore it goes without say that if you lack sleep, you are depriving your body of its natural ability to release hormones which help you recover faster. Additionally, sleep helps to boost your body’s protein synthesis mechanisms. Adequate sleep also allows for the optimal function/boost of your immune system. Now you can see why doctors are sometimes very quick to prescribe bed rest with the hope that you will just fall asleep. So do not neglect sleep— your body does so many things naturally but you need to just do your part and let nature take its course.


SolutionsByCoachNeemz

Tuesday, August 11, 2015

Don’t Miss The Heavy Bag Train (ing)!

Training on the punching bag is one of my personal favorite fitness techniques. I have found the heavy bag to be extremely beneficial despite what phase of training I am in-- be it during the long rehab phase following my knee injury or pre-injury when I was squatting 3 plates. There are so many benefits to heavy bag training (HBT) and I will touch up on a few of them in this blog entry. Also, the best part about HBT is that whatever level of fitness you claim to belong to, from beginner to pro, the benefits will be evident in your progression. 

Better Coordination
Through HBT you have no choice but to learn how to properly time when it’s best to kick/punch/push the bag; Otherwise, the bag may just hit you instead. Thus, it is inevitable that your hand-eye coordination will improve. Furthermore, you will learn how to better aim with your hands and feet to maximize on the stability found in the art of precision impact. You will find that improved coordination will translate into other aspects of your strength training, sports or even everyday life. Also, training on your toes, allows you to balance your body to your benefit during a strike.

Shred Fat/Get More Definition
Those of you with problematic knees which keep you from running/HIIT (like you used to) will appreciate this aspect. The high intensity exercise gained from a good HBT session will leave your entire body worked out (without the impact to your knees leaving you sore for days).  During HBT you literally use so many muscle groups like shoulders, triceps, biceps, pectorals, core, and your back. You even work out your legs as you work-in tons of movement. You will find that your core stability improves from the art of punching/kicking/pushing a heavy bag while being quick to change body positions to purposefully align yourself for a strike.

Additionally, you improve your aerobic/anaerobic fitness and all you “cardio” frenzies will love this one. You will find your body sweating buckets from just minutes of training. Think about it, if you are using all these muscles groups, maneuvering around the bag while punching/kicking it for several minute-intervals (anaerobic) your body will learn to burn more calories. Your body will even burn additional calories during the rest phases of your intervals. Punching the bag with lower intensity puts the body in an aerobic state where it will increase the amount of oxygen use which has been proven scientifically to strengthen your heart/lungs, improve your mood, and even burn fat.

Self Defense
Kicking or punching the bag and even using your entire body to push the bag away will help strengthen your self-defensive qualities. It may sound weird but getting used to the impact from getting hit and being able to gather your strength to hit back could save your life! Believe it or not but some people lack the intrinsic ability to hit back in order to save their lives; therefore, HBT proves beneficial in that aspect.  For some, self defense is an acquired skill. On another note, actions of kicking, punching or using your body weight on the heavy bag mimic the “Gross Motor Skills” you acquired as a child. Gross motor skills are the typical large movements a baby makes with his/her arms, legs and body. Precisely, HBT can help strengthen these motor skills in the event that you need to use them to protect yourself. An added benefit is swinging the bag to make it an unpredictable moving target and activate your innate fight-responses!

Strength and Power
Traditionally, boxers used HBT in order to increase their stamina for punching power. While training, you can tell your improvements in power when the bag seldom hits back after a powerful strike.  I found that the strength of my legs play a huge role in this area as I am able to generate power (think of when you generate power from your legs in a squat or at the beginning of your deadlift) to effectively throw a solid punch. Again, triceps, shoulders, back, and biceps are well trained. As well, while training several muscle groups simultaneously, gaining strength and endurance is a fair expectation.

Stress Reduction
HBT can have the most satisfying cathartic effects on your built-up stress levels. When stress builds up, we tend to feel a whole lot of negative emotions. Nonetheless, some research has shown that punching the heavy bag allows for the brain to release endorphins—those neurotransmitters which create “feel good” magic in your brain. Sooner or later you’ll be so focused on the good feeling, consequently forgetting about that guy who cut you off on the road or the ticket you got right after while trying to show him up. That said, HBT is not a long term or final solution to relieving chronic stress, if that is the case —seek medical help.


Keep in mind that in order to achieve maximum results from heavy bag training, you need to combine it with several healthy habits: a great eating plan, good water intake, adequate rest/ sleep etc. 


Disclaimer: be sure to get clearance from a qualified health professional as well as consult your Personal Trainer for workout tips on what protective equipment to purchase as well as how to maximize your results.



SolutionsByCoachNeemz