The Carbonated Water CRAZE is in Full Effect: Is it Healthy?


Perrier and Club Soda used to dominate the carbonated water market. But in recent years—probably because we are now more convinced than ever that sugar is evil—new brands of carbonated water have slowly been taking over the shelves, one bubble at a time. LaCroix, Voss and more recently Bubly (thanks to the Super Bowl commercial), have become a few of the more and more recognizable brands. Not to mention, everyone and his dog has a SodaStreams, and serve-yourself carbonated water taps are becoming par for the course at coffee shops and restaurants.

But have you ever wondered if all the carbonation you’re consuming is bad for your health? On a basic level, all carbonated water is water that has been infused with carbon dioxide gas under pressure.  Some brands have added sodium (and other minerals), like most Club Soda brands, but many don’t. Carbon dioxide and water together produce carbonic acid, which stimulates the nerve receptors in your mouth and triggers that prickly sensation many of us seem to enjoy.

 

Is The Acidity Bad For Me?

One of the concerns some have is that carbonated water is acidic. Its pH level is between 3 and 4, meaning it is slightly acidic. But rest assured, this doesn’t make your body more acidic, because your kidneys and lungs get rid of the carbon dioxide and help keep your blood slightly alkaline regardless of what you eat or drink.

 

What About My Teeth?

Something else some of us have wondered is whether carbonated water is bad for our teeth—does the acid erode our enamel? This 2001 study (https://www.ncbi.nlm.nih.gov/pubmed/11556958) doesn’t think so. It concluded: “Mineral waters appear to offer a safe alternative to more erosive acidic beverages and their complex mineral ion compositions may positively influence any dissolution processes at the tooth surface.”

 Other studies have shown carbonated drinks do have a negative effect on enamel, however, it’s the sugar, rather than the carbonation, that is likely doing the damage. In fact, Gatorade, which isn’t carbonated, has been shown to be worse for the teeth than Diet Coke.

 

 

Does It Hydrate Me As Well As Tap Water?

 Though there isn’t huge amount of research on the topic, the answer appears to be yes. And dieticians and nutritionists tend to agree: Sparkling water is just regular water infused with carbon dioxide, so yes it hydrates you as well as tap water, experts agree.

 

 

Is It Bad For My Calcium Levels?

 This fear seemed to have started because of some research showed that older women who drink various types of sodas have lower bone mineral density. Again, though, this likely came down to the sugar in soda, not the carbonation, so best we can tell is this is but a myth! So if it’s not bad for you, then we might as well ask the question, ‘Is good for you?’ There is some evidence carbonated and sparkling waters might have some health benefits, specifically on digestion, relieving constipation and helping you feel satiated.

 

Some people have a hard time swallowing still water, especially older adults. There’s some evidence that carbonated water is easier to swallow (https://www.ncbi.nlm.nih.gov/pubmed/26607248). 

Second, this 2007 study (https://www.ncbi.nlm.nih.gov/pubmed/16995969) found that drinking ice-cold carbonated water helped people with a persistent need to clear their throats reduce those symptoms. 

As for constipation, though this study (https://www.ncbi.nlm.nih.gov/pubmed/21551998) only included 40 elderly participants, it found that 58 percent of them felt constipation relief when they switched from tap to sparkling water.  

Meanwhile, other research has suggested sparkling water can help improve various symptoms of indigestion, like stomach pain and gallbladder emptying. When these symptoms are relieved, constipation decreases. Finally, we think we have all experienced that carbonated water helps us feel full, at least more than tap water. It appears carbonated water might also stay in your stomach longer than still water, helping keep you feeling full longer and making you less included to eat too much.

 

Bottom line: If you’re digging your SodaStream or are getting into the cans of Bubly on the regular—especially if it’s getting you to drink an appropriate amount of water and you find it easier to swallow—keep on guzzling!

 

If You’re 50-plus, You Might Not be Getting Enough Protein


A lack of protein is a marker of not just a port diet, but of overall health, says a new study published in the Journal of Nutrition, Health and Aging. Here’s a link to the study published in February 2019: (https://link.springer.com/article/10.1007%2Fs12603-019-1174-1)

 

Though we all know protein is important, the reality is many middle aged and older adults—close to half of American adults over the age of 50, in fact—still aren’t getting enough protein, says the study.

 

If you’re in this 50-plus crew, it might be even more important to consume adequate protein than when you were younger, as your body starts to lose muscle mass. Though lifting weights and strength training helps, sarcopenia (muscle loss due to age) is a natural part of the aging process and leads to a decrease in strength, as well as an increased risk of fractures. In other words, a lack of protein over time will limit overall quality of life: If you’re weak and frail, your day-to-day life will suffer. Period.

 

This study looked at data from the National Health and Nutrition Examination Survey from the years 2005 to 2014, which gathered information from almost 12,000 adults in the 50-plus age range. Specifically, the researchers examined protein intake and dietary patterns and their impact on physical function.

 

The result:

 As many as 46 percent of older participants aren’t eating enough protein. There was also a link between low protein consumption and overall diet choices. Low protein intake seemed to go hand-in-hand with a lack of other healthy foods, such as green vegetables, and seafood.

 

Further, the researchers discovered those who didn’t eat enough protein were also the ones who were limited in various daily activities, such as standing, kneeling, crouching and walking. The whole quality life thing again…

 

Finally, the research found a lack of protein was also linked to various vitamin and mineral deficiencies, namely zinc, selenium, Vitamin C, D and E. Being deficient in those vitamins and minerals can have negative affects on the immune system, which is also something you want to avoid as you age, as your body becomes less efficient at fighting off illness and disease.

 

So How Much Protein Do You Need?

 It’s dicey to make blanket dietary recommendations, as diet is so individual—it depends on your age, size, activity level, goals, body composition, genetics and on and on—and even the experts can’t seem to agree on how much protein we should consume. Thus, it’s a dilemma when it comes to prescribing a general number of minimum protein grams per day. Check out this article by Robb Wolf about the confusion surrounding HOW MUCH PROTEIN YOU SHOULD EAT, even among the experts: (https://robbwolf.com/2016/11/07/how-much-protein-do-we-really-need/)

 

With all that being said, what we have noticed with our clients is when they increase their protein and reduce their carbohydrate intake, they tend to feel better and stronger and have more energy, not to mention they usually increase their lean mass and reduce their body fat.

 

This happens when they start consuming approximately 40 percent of their daily macros in protein(along with approximately 30 percent carbohydrates and 30 percent fat). This varies person to person, but 40 percent or so seems to be a good number to strive for, and it’s certainly much higher than most people are getting now.

 

Just to compare this to other information out there: If we look at “general guidelines” that exist, they tend to be more conservative on protein requirements than what I just suggested. The US Dietary Guidelines, for example, suggests a minimum of 0.8 grams of protein per kg of bodyweight (https://health.gov/dietaryguidelines/This would mean the average (albeit sedentary) person who weighs 75 kg (165 lb.) should consume 60 grams of protein a day, which is likely not going to amount to 40 percent of their daily macros.

 

However, it’s important to note that 0.8 g per kg of bodyweight is simply the minimum amount of protein a person of that size needs to consume to avoid losing muscle mass, and to avoid getting sick etc, whereas we’re striving for more than just avoiding being not sick (https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096)!

 

Whether you’re in the 50-plus crew or not, come talk to us if you want some help figuring out how much protein you should be eating.

Improve Your Productivity at Work Through Fitness


If your job is physically demanding, it certainly goes without saying that increased fitness will make your job easier. But even if you sit at a desk all day, there’s a boatload of evidence that suggests a connection between exercise and productivity at work, namely through helping you be more alert.

When you workout, you essentially increase the blood flow to your brain. This helps increase your awareness and alertness, as well as improve your energy levels. On top of this, there’s evidence working out also leads to improved concentration, a sharper memory, faster learning, enhanced creativity, and lower stress, all of which seem like helpful benefits to improve performance in various jobs and careers.

There’s even evidence that working out helps improve interpersonal interactions with colleagues, namely because you’re in a better mood from the workout, and thus less likely to react in ways you might regret later. Here are a some interesting studies that examined this very phenomenon:

 

 

Office Gyms for the Win:

A study done at Leeds Metropolitan University (https://www.researchgate.net/publication/235275530_Exercising_at_work_and_self-reported_work_performance) looked at the affect of exercise among office workers who had access to a company gym at work.

 

The study looked at more than 200 employees from different companies. They discovered on the days the employees went to the gym during the day at work, they managed their time at work more effectively, were more productive and had better interactions with colleagues. And at the end of the day, they returned home happier.

 

Concentration, productivity and motivation:

 A similar study from Briston University (https://www.emeraldinsight.com/doi/abs/10.1108/17538350810926534) looked at 200 people for three different companies. On the days the employees worked out, their concentration scores improved by a fairly significant 21 percent.

 Not only that, they saw a 22 percent improvement in finishing their work on time, a 25 percent improvement for working without unscheduled breaks, and on average they felt 41 percent more motivated to work.

 

Memory:

A University of British Columbia study (https://news.ubc.ca/2014/02/06/how-exercise-can-boost-brain-power/) discovered regular exercise that gets your heart rate up tends to increase the size of the hippocampus, which is the part of the brain that affects verbal memory and learning. The ultimate theory here is that exercise might be able to help fend off dementia, which obviously will keep you in the workplace longer.

 

Mood:

This 2016 study published in the Arabian Journal of Business and Management Review (https://www.omicsonline.org/open-access/the-relationship-between-physical-exercise-and-job-performance-themediating-effects-of-subjective-health-and-good-mood-2223-5833-1000269.pdf) discovered that participants who exercised not only felt more productive at work, they also felt healthier and their mood was higher.

 

Their recommendation was for business owners and managers to encourage all their employees to exercise. Not surprising is the fact that it is becoming more and more prevalent for businesses to help subsidize various fitness programs for employees.

 

If you think you, or a group of your colleagues, could benefit from a fitness regimen—there’s also evidence that working out with colleagues goes a long way in improving your connection and communication with each other— contact us now.

Coconut Oil: Your Answer to Better Oral Health and Whiter Teeth


You probably know oral health is important and you have likely heard coconut oil is a healthy fat to consume: It helps moisturize the skin, helps reduce your bad cholesterol and is associated with better brain function.

But did you know coconut oil might also help improve your oral health? In fact, not only is it known to help prevent tooth decay, plaque build-up, gingivitis and keep bad breath at bay, it actually also cleans your teeth, and is even a natural teeth whitener.

How can this healthy fat made from medium-chain triglycerides (MCTs) do all this? Well, 50 percent of coconut oil is made from Lauric acid, which your body breaks into monolaurin. Both Lauric acid and monolaurin are able to kill unwanted things, like bacteria, viruses and fungus. And in terms of maintaining good oral health, keeping bad bacteria away is incredibly important.

Two ways to include coconut oil in your oral heath routine include oil pulling and through homemade coconut-oil infused toothpaste:

Oil pulling

It started in India long ago, but basically oil pulling involves swooshing coconut oil for 15 minutes or so in your mouth like you would do with mouthwash. As you’re doing this, think about pushing and puling it between your teeth. This helps remove the bacteria and plaque from your mouth. Then brush your teeth afterward.

The main reason for gum disease comes from a build-up of bacteria that turns into plaque, thus swooshing with coconut oil can go a long way in protecting your teeth against this bacteria that eventually turns to plaque, and potentially gum disease if not treated. There’s evidence oil pulling can make a difference to your oral health in just 30 days.

This 2016 study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5109859/) showed that after just 30 days, people experienced a significant decrease in Streptococcus mutans, the most common bacteria that contributes to tooth decay. 

 Meanwhile, this 2015 study (https://www.ncbi.nlm.nih.gov/pubmed/25838632) found a decrease in both plaque and gingivitis after just one week of coconut oil pulling. Plaque build-up is also at the heart of why teeth become yellow or discoloured, and hence why oil pulling is known to whiten teeth.

 

 

Coconut oil-infused toothpaste

 You can actually make this yourself pretty easily by using 1/2 cup coconut oil, 2 tablespoons baking soda and a few drops of essential oil like peppermint oil, or cinnamon if you prefer. 

 All you do is heat the oil until it’s a liquid and then stir in baking soda until a paste forms, and then drop in 10 drops of oil or a pinch of cinnamon. From there, just use it the same way you would a normal toothpaste.

 

Give it a shot and report back in 30 days with your oral health, and tooth whitener, results.

 

 

 

 

 

Is Your Collagen Supplement Really Helping You?


So you sipped on a collagen-powder infused beverage every day of 2018 expecting it to transform your skin into the vibrant sheath it once was, or at the very least to stop your skin from acquiring more age-related wrinkles.

It makes sense that you believed collagen was your answer: After all, the collagen we make naturally is needed for healthy hair, skin and nails, as well as for strengthening our bones, tendons and ligaments. And as for the skin specifically, collagen is what keeps skin looking young as it helps it maintain its elasticity. Once you get into your 30s, your natural collagen production starts to decline. The new trend of getting collagen facial fillers, which is similar to Botox, pumps collagen into your skin to help prevent and eliminate wrinkles and other signs of aging.

Here’s the thing with taking collagen in supplement form though: Your body doesn’t use the whole collagen the way it uses the collagen you make naturally, so your skin may never see the effects. What your body does do is break down the collagen from a powder supplement, for example, into amino acids, most of which probably never make it to your skin. Some experts say it’s unlikely that any of this whole collagen you’re getting from supplements even makes it into your bloodstream.

This, however, DOES NOT mean collagen supplementation might not be beneficial in other ways: It’s just unlikely to offer magical powers for your skin. Here’s how it might be more valuable:

As mentioned above, collagen is needed for much more than the skin, and there is legitimate evidence that a collagen supplement can provide value to your body. The amino acids from a collagen supplement can still be distributed to areas of your body that need them most, like the heart or the brain, but the skin itself is essentially a low priority.

Our bodies have cells called fibroblasts. Their job is to produce collagen, but in order to produce collagen they need amino acids, specifically glycine, proline and hydroxyproline. Collagen supplements, in the form of hydrolyzed collagen, then can help deliver these amino acids to where your body needs them most. And from there, your body can start making more collagen. So while the collagen itself from a supplement might not be usable collagen, per se, the amino acids it breaks into are used to make more collagen naturally. And the older you get, the more this becomes important.

Further, there’s some evidence that collagen supplementation helps decrease joint pain. A 2008 study from Penn State University found collagen supplements helped reduce joint pain in 147 athletes (https://www.ncbi.nlm.nih.gov/pubmed/18416885).

Other potential benefits include:

• Reduce inflammation (especially in people with osteoarthritis)
• Improves gut health
• Supports a healthy metabolism
• Promotes healthy brain function
• Helps with sleep

If you’re interested in taking a collagen supplement, here are three tips for selecting a brand that has the most chance of helping you:

1. Make sure it’s hydrolyzed collagen (this means it is in a form that make it more absorbable and usable in the body).

2. Marine collagen is best: The four main sources of collagen peptides come from either cow, pig, chicken or fish. Marine is best because it’s in the purest form and is most easily absorbed into the blood. If you do choose a collagen sourced from a cow, pig or chicken, make sure it’s grass-fed.

3. Check to label to ensure the collagen peptides do not have any fillers.

This, however, doesn’t mean you necessarily NEED a collagen supplement. If you’re eating well, you could very well be making enough of your own collagen. If you eat a lot of protein-rich foods like chicken, fish, beef and eggs, and are getting enough Vitamin C, zinc and copper, then you might be good without a collagen supplement. On top of this, three great ways to boost your natural collagen without taking a supplement include consuming bone broth, organ meats and sardines. If the above doesn’t sound like you, then consider a collagen supplement.

We would love to hear your experiences if you have been taking a collagen supplement. Have you noticed any health benefits?

Are Blue Blocking Sunglasses the Answer to Your Poor Sleep?


Would you wear sunglasses around the house after the sun sets if it meant you are sure to sleep more soundly? Before we get into the blue-blocking glasses part of this story, let’s talk about what exactly blue light is, and why it could be hurting your sleep.

About to get geeky for a minute: Sunlight contains red, orange, yellow, green and blue light rays, all of which have different wavelengths and emit different levels of energy into your eyes. All combined together, this big spectrum of colored light rays creates what we know as sunlight, or “white light.” The rays on the red side of the spectrum have longer wavelengths and emit less energy, and rays on the blue end of the spectrum have shorter wavelengths and emit more energy to your eyes.

While sunlight is the main place we take in blue light, we also get a lot of blue light from our man-made, indoor sources of light, both the old-school lightbulbs we used to use and even the more efficient LED lights, as well as the screens—TVs, computers, phones, tablets—we love so much. While the sun does give off way more blue light than our cellphones do, we don’t stare directly into the sun for hours on end the way we do our phones. So not only is this a problem for long-term eye health, it’s also a problem for your sleep.

It’s an issue for sleep because taking in too much blue light, especially right before you go to bed, suppresses your body’s natural melatonin production, which then disrupts your circadian rhythm. This essentially means your body gets tricked into thinking it’s daytime and not bedtime, even when it’s way past your bedtime. The result being you have trouble falling asleep.

While technology, and specifically our phone companies, are allegedly trying to protect us from blue light at night — Apple introduced a new feature in 2016 that they called “night shift,” which shifts the color of your phone’s display to emit less blue light once the sun goes down—it’s still unclear (not yet proven by science) whether this effort by Apple is really making a difference for our eyes and our sleep.

Another option: Blue blocking glasses. Basically, blue blocking glasses are glasses that block most of the blue light we take in once it’s dark outside and we’re meant to be winding down and prepping for bed. You wear them inside to block the artificial light. There are certainly blue blocking glasses critics out there who say they don’t really help but there is also a decent amount of research that does suggests blue blocking glasses might be worth looking into, especially if you’re someone who needs to be on a computer late at night finishing work or whatnot.

Specifically, one study done at the University of Houston College of Optometry and published in the Journal Ophthalmic and Physiological Optics (https://onlinelibrary.wiley.com/doi/full/10.1111/opo.12385) suggests blue light from digital devices are contributing to the increasing number of people with reported sleep dysfunction. The study found those who wore short wavelength-blocking glasses three hours before bed for two weeks experienced a 58 percent increase in melatonin levels. As a result, these participants said they slept better, fell asleep faster and stayed asleep longer when they wore the blue blocking glasses.

Have you ever tried blue-blocking glasses? Do you recommend them? Tell us about your experience.

When it Comes to Sweets, You Can’t Cheat the System


Do you know the story of aspartame? It was discovered by accident in 1965 by a chemist named James Schlatter, who was working on developing an anti-ulcer drug. He came across aspartame during his re-search, licked his finger without thinking, and realized it tasted sweet like sugar. Eventually the brand NutraSweet (basically aspartame) because popular, especially among people who were trying to limit their sugar consumption or lose weight. They blindly believed the NutraSweet marketing machine that this product was healthier for them than sugar. But soon (as early as the 1980s), evidence started emerging that suggested aspartame is actually quite toxic to humans. Here’s what the chemical breakdown of aspartame looks like in our bodies:

Methanol, which comes from aspartame, gets released into the small intestine once it comes into contact with the enzyme chymotrypsin. Then the methanol gets converted into formaldehyde, which then gets converted into formic acid. Formic acid is toxic! In fact, formic acid is used to strip epoxy and urethane coatings. You wouldn’t lick glue or varnish, so why would you pop aspartame into your mouth?

Today, tons of health problems have been associated with aspartame, including abdominal pain, arthritis, asthma, edema, blood sugar control problems, brain cancer, burning urination, depression, diarrhea, hearing loss, thinning of hair, menstrual problems, memory loss, muscle spasms, seizures, vertigo, vision loss, weight gain. Basically, everything! Though you may not have known all the details about aspartame, you probably have heard along the way that it’s bad for you and likely switched to some other allegedly healthier artificial sweetener, right?

Maybe you’re into sucralose, or Splenda. Or maybe you have discovered erythritol or xylitol? Or maybe stevia or sorbitol? Or maybe you’re digging some other product that told you it was organic and healthy and all-natural? Basically, if you’re like most people, you probably just decided to listen to the message the company told you about their product being healthier than sugar.

Sorry to all those with a sweet toothed folks out there, but you might have been duped. Just like NutraSweet duped us all in the 1980s. At least, a new study published in the British Medical Journal (https://www.bmj.com/content/364/bmj.k4718) says you might have been tricked. The study, which looked at 56 individual studies about non-sugar sweeteners that included close to 14,000 people, concluded there’s absolutely no evidence that these allegedly healthier sweeteners are any better for your health than plain old sugar. Some of the health issues the researchers looked at included changes in weight, body mass index, oral health, eating behavior, cancer, heart disease, kidney disease and mood swings associated with sugar and non-sugar sweeteners.

While the results of the study don’t tell us whether artificial sweeteners are even worse than sugar, as is the case with aspartame, the various types of non-sugar sweeteners also don’t present any evidence that they’re healthier than sugar, said the researchers. Our best advice: Get off the fake sugar right away! And avoid other sugar most of the time (yes this includes honey, syrups and agave). Depending on your goals and how your body responds to sugar, you probably want to avoid eating too much fruit, too, especially too much dried fruit like figs and dates. But but but, here’s the good news for you sweet tooth sugar addicts: Although you want to avoid sugar most of the time, it’s OK to treat yourself here and there to some-thing sweet. We’ll forgive you. Just return to no sugar the next day.

How We’re Different Than the Other Gyms


Generally, a gym experience comes in one of three forms:

 

  1. Globo gym:This is the big box, community center style of gym. Generally, you pay between $20 and $100 a month for the use of the equipment and you can workout on your own time and at your own leisure.
  2. Group Exercise facility: You pay to attend group exercise classes, be it bootcamp, yoga classes, spin classes, CrossFit classes, pilates, Orange Theory etc. Typically, you pay somewhere in the neighborhood of $100 to $180 a month for unlimited classes, or you buy a punch-pass for $20 a pop.
  3. Personal Training Studio: You work predominantly with a coach in a one-on-one environment, and pay anywhere from $75 to $120 an hour for personalized coaching (often $1,000 + a month).

 

We are NONE of the above. But before we get into what we do, let’s take a look at some of the pros and cons of the above three types of gyms.

 

 

 

Globo Gym:

Pros: Memberships are typically quite inexpensive, and if you’re experienced, fit, healthy, injury-free and comfortable in the gym, you can follow a program that caters to your needs and goals and you will see real fitness results.

Cons: You receive little to no guidance from a coach, so more often than not members aren’t working on the things they need to be working on to reach their health, fitness and body composition goals. And because there’s no accountability to stick to your commitment to fitness—nobody reaches out if you stop showing up—members often fall off the wagon, yet continue to pay their membership dues because the fee is small enough they barely realize the money is trickling out of their bank account. Thus, most people don’t see results and don’t stick around. Further, the vibe tends to be quite anti-social; people show up with headphones on and listen to music as they grind it out on their own, not speaking or connecting with anyone around them. In other words, there’s no feeling of community in most Globo gyms.

 

 

 

Group Exercise Facility

Pros: Training in a group is fun, social, competitive and motivating. There’s often a strong feeling of community and people make lasting friendships with other likeminded, health conscious individuals. While more expensive than a community center membership, fees are still much more affordable than personal training studios.

Cons: You’re fitness is generally done in a group environment, so there’s little to no individual programming or coaching. This means your personal weaknesses, limitations, injuries, let alone wants, needs and goals, aren’t addressed: You’re at the mercy of the group, as opposed to what you need as an individual. This leads to injuries and/or low accountability to one’s fitness. (Generally, when fitness is done via group exercise classes alone, annual churn rate among members is 70 percent, meaning 7 out of 10 members don’t last even one year in this environment).

 

 

 

Personal Training Studio:

Pros: You receive personalized care from a professional coach, who caters to your individual goals, wants and needs. This personal coaching helps you achieve fitness goals and reduces your chance of injury. Accountability also tends to be high because you have an appointment with a coach, who you have an actual relationship with, and are paying a premium to be there.

Cons: It’s expensive (often completely unaffordable for many) and lacks a sense of community. When you speak to people who go to a personal training studio, they often reveal they only know one person in the whole gym: Their personal coach. Thus, it’s challenging to forge a community support network at a personal training studio.

 

 

 

Enter 7 Mile Strength & Fitness: The impetus behind what we do is to combine the pros from all of the above models, while ditching the cons!

From a practical standpoint, here’s what it looks like:

 

Step 1: Fundamentals

You will get paired up with a coach your feel your connect with—someone you trust with your long term health and fitness needs.

You begin by doing an introductory session with this coach, followed by approximately 10-20 personal training sessions (depending on your individual needs). These sessions help identify your current fitness level, your injury history, your strengths and weaknesses and your fitness and body composition goals. Based on the above, you will be given a toolkit to help prepare you to be successful in group classes.

 

Step 2: Hybrid Membership

Once you’re prepared, you will graduate to group classes and will begin a combination of weekly group classes (two to five classes per week), plus periodic personal training sessions with your personal coach. The frequency with which you meet your coach depends on your goals, needs and budget, but is generally once a week, once as month, once every six months or once a quarter. These sessions will help keep you on track with your goals, and will also provide an opportunity to address what’s working and what’s not working in classes, so you can adjust accordingly to ensure your continued progress.

 

 

 

As a result, we believe our hybrid model provides you with all that is required to be successful in health and fitness, including:

  1. A personal coach to cater to your individual needs so you actually see fitness results.
  2. A community-based, social environment, where you’ll feel a sense of belonging to a supportive community of friends.
  3. Financially affordable.

Contact us for more.

The Protein and Weight Loss Connection


 

When people think about protein supplementation, they often think about its role in building and repairing muscle and, of course, it’s ability to help you gain lean muscle mass. And maybe even its alleged role in helping you bulk up? Clients often approach ask various questions about supplementing with protein, via shakes, or otherwise. The most common questions are: When’s the best time to have a protein shake? Will it help me pack on muscle? Or the flipside—often from scared females who don’t want to get “bulky”—Am I going to bulk up?

 

 

Less frequently, though, do we talk about protein’s ability to help you actually lose weight. If a new pilot study is at all accurate—the study was conducted by researchers from three American universities and published in the Journal of the International Society of Sports Nutrition this year—then it might be worth taking protein to help your body become more efficient, and ultimately help you lose weight. Here’s a link to the study: (https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0263-6

 

 

Although we often think we need to take protein right after a workout for recovery, this study looked at the effects of taking a pre-workout protein supplement. The researchers discovered that when the participants (who were male in this case) fasted and then took protein—25 g of whey protein isolate or 25 g of casein protein 30 minutes before a medium-intensity treadmill workout—they had higher post-workout energy expenditure compared to both the group who took 25 g of carbohydrates (maltodextrin) before their workout and the non-caloric control group.

 

 

 

What does this mean exactly? Well, a higher post-workout energy expenditure has frequently been linked to both weight loss and fat oxidization, which basically means their ability to burn fat. Also notable is that those who took casein protein had even better results than the whey protein group. The researchers were also hoping to see if protein before exercise might also minimize protein degradation during exercise, but more research is needed to see if this is the case, they reported. 

 

 

 

Though this was just a pilot study, it’s certainly not the first evidence of protein consumption being linked to weight loss. A 2012 study, for example, published in the Nutrition Journal (https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-11-105) looked at whether taking extra proteins and amino acids through a liquid shake would help elderly, obese people lose weight. The result: Those who took the protein supplement actually lost more fat than those who didn’t. They believe this is because protein requires the greatest caloric cost for digestion (when compared to fat and carbohydrates), so more protein might actually assist in weight loss even if it means consuming more calories overall. Interesting stuff…

 

 

 

For what it’s worth, from a personal anecdotal evidence-based standpoint, in the years we have been involved in the fitness industry helping people get fit and become leaner through diet and exercise, we will say without a doubt that increasing protein in your diet, be it through regular food or a supplement, usually leads to a leaner body composition. Period. Bulking up requires (for most people) a TON of time lifting weights and pounding way more protein than most people are willing to eat. For the average person, however, consuming more protein (and reducing carbs) won’t make them bulky. Instead, they usually feel better and look leaner. So if that’s your goal, talk to us about your protein intake today.

 

 

 

 

 

Start the New Year in a Cleaner, Better Place Than You Ended the Last Year


Food comas, wine hangovers and lazy Netflix days spent inside sipping Baileys in your morning coffee. OK, maybe a walk in the snow here and there, but then back inside for cookies and rum and eggnog. T’is the season to undo all the gains you made in the last year, right? Ask yourself, “Is it really worth it?”

 

 

If it is, by all means be jolly and let yourself go for a month, but if you find yourself whimpering the days away in regret and depression come January and planning New Year’s resolutions you kind of know you won’t honor, then do it differently this drinking season.

 

 

Here’s the thing: We truly believe you can have it all. You can enjoy your favorite holiday snack and drinks without losing your fitness routine, without suffering during workouts in January, and without packing on any pounds. It just takes a little bit of effort. Here are some tips that will help you feel like you still have it all!

 

 

 

Wake Up, Pee, Brush Teeth, Get Coffee, WORKOUT!

The biggest reason people fall of their workout routine during this time is because they employ the “I’ll workout this evening,” or “this afternoon,” or “after breakfast” workout plan. Then comes a big brunch with holiday punch and suddenly working out doesn’t seem like a priority anymore.

 

Instead, workout first thing in the morning, immediately after your morning routine. Do it before you shower and feel too clean to workout, and before you eat breakfast and feel too full to move. It’ll be the best emotional high you get all day and it’ll make you feel less guilty when you show up to brunch and eat all the food and punch.

 

 

 

No Gym, No Problem

If you go out of town during this time, here are three bodyweight workouts that will get your blood flowing and are relatively mentally manageable, and that you can do in just 10-foot-by-10-foot of space:

 

1.Every 30 seconds x 7 minutes: 4-8 burpees.

The faster you get your intended number of burpees done, the more rest you will get. Try a lower number first, and once you feel comfortable with it, increase your number. It’s a great way to log 50 to 100 burpees in a less painful way than doing 100 burpees for time.

 

2. Tabata Mash-up:

You can do this with various bodyweight movements, like air squats, push-ups, hollow rocks, hollow holds, burpees, lunges, planks, side planks.

Choose 3 movements and rotate them, working for 20 seconds and resting for 10 seconds for 12 to 16 minutes. Once again, this is a great way to pack in a lot of volume that also allows you to rest, making it easier to handle mentally (most people find) than a “3, 2, 1 go” for time workout.

 

3. Stairs!

Staying in a hotel with stairs? Climb up and down them (run if you’re really into it) and do 1 to 5 burpees at each landing.

 

 

 

 

Handling Holiday Feasts

We have often heard the advice that you should eat before you go to a holiday party so you don’t show up hungry. From our experience, all that does it make you eat more because the food there is likely super tasty that you won’t be able to stop yourself. That being said, don’t show up famished and fasted, but go hungry ish. Here are our top three tips: The 3 Ps!

1.Plate: We often walk around at parties picking at appetizers not realizing how much we’re actually eating, as we’re eating small bites. But by the end of the night, all those small bites add up into way more calories than you ever would have eaten in one sitting. Instead, grab a pate and fill it, or half fill it, to help you monitor how much you’re actually consuming.

2.Protein: Protein fills you up, so definitely get your usual amount of protein in you to help you avoid all the carbs, carbs, carbs.

3.Positioning: Position yourself in the room far away from the food table. Hopefully the engrossing conversations you’re having will be enough to stop you from picking at the food long after you are satiated.

 

 

 

 

Small Changes in January

Sometimes making plans for the new year is as discouraging as the fitness you lost in December. Often this is because we come up with large, and sometimes unrealistic, goals for the new year.

 

This year, try something new. Instead of massive change, consider making one small change—creating one new manageable habit—each month. This can be as simple as drinking a glass of water the moment you wake up so you don’t feel so famished for breakfast. Once that becomes habit, then build in a new small habit the following month. Keep track of these change (write them down), and before you know it you will have created 12 new, healthy habits that become your new normal, as opposed to one giant resolution you make in January and abandon by February.

 

All that being said, enjoy yourself and your favourite cookies and traditions this Christmas. But keep it reasonable and start 2019 in a better place you ended 2018.