Get Happy…Get Results

22 09 2011

As a body transformation specialist I hear a lot of comments like, “Once I get this 10 pounds off….”, or “When I get down to “x” percent body fat…”, or “I just want to fit into my skinny jeans then I’ll be happy.” These are all good goals because they are somewhat specific. They are associated with a metric goal. You are either 10 pounds lighter or not, you can either fit into your skinny jeans or not. In other words, you will know when you have accomplished them. Now I don’t want to get into the whole goal writing process (though that would be a good topic for the future), what I want to discuss is the “tone” of the previous statements. For one, they don’t convey very much positivity. But more importantly they stress the outcome over the attitude. I’ve been reading an excellent book on happiness (The Happiness Advantage). This is a book on the science and research of positivity or positive psychology. For years both in our personal and business lives we have been taught that if we work hard we will receive our reward and then be happy. That success equals happiness. This thought pattern has been proven time and time again to be flawed. If we first find happiness we will then find success more abundantly and more quickly.

In his book, The Happiness Advantage, Shawn Achor states, “We become more successful when we are happier and more positive. For example, doctors put in a positive mood before making a diagnosis show almost 3 times more intelligence and creativity than doctors in a neutral state, and they make accurate diagnoses 19 percent faster. Optimistic salespeople outsell their pessimistic counterparts by 56%. Students primed to feel happy before taking a math achievement test outperform their neutral peers. It turns out that our brains are literally hard-wired to perform at their best not when they are negative or even neutral, but when they are positive.”(89)

Shawn goes onto say that we continue to sell out our happiness for success. We become overwhelmed with what we need to do and the pressure to succeed at any cost.(90)

So how do we find happiness first? It’s not that we have to find shangri la or take a handful of happy pills first to find success. In the Happiness Advantage, researchers asked a group of 4 year-olds to put together blocks of different shapes. One group was given neutral instructions: Please put these blocks together as quickly as possible. The next group was given the same instruction, however, they were first asked to think of something that makes them happy. At 4 years of age, they don’t have a huge repertoire of life experiences to draw upon, so they could merely have been thinking of the Jell-o they had for lunch. The kids primed to be happy significantly outperformed the others, not only in speed but in accuracy.(237)

So what does this have to do with training, boot camp and nutrition? Everything!!! Your attitude will be a bigger factor on you achieving your fitness goals than any diet plan, workout program or training tool. Prime yourself with happiness, then you will lose those that last 10 pounds, fit into your skinny jeans and find success. My clients that walk through the door with a smile on their faces are the ones that achieve their goals, which in turn breeds more happiness. The “Debbie Downers” that look at exercise and healthy eating as a chore just don’t get the same success rate.

For some of you this paradigm shift may be as strange as when Copernicus first suggested that the universe revolves around the sun instead of the earth. I challenge you to put happiness at the center of your universe and let your life and fitness goals revolve around it. Change the thought pattern from, “Ill be happy when I lose…” or “I’ll be happy once I can fit into…” to “I love how good my body feels.” or “Eating healthy makes me feel happy.”

If you’re struggling with positivity, it doesn’t take a huge positive life changing experience to make a difference in your results. If you’re not psyched to workout listen to some happy music to lift your spirits. Or, review your goals and visualize how you will feel once you have accomplished them. For me, I always remind myself how good I’m going to feel after my workout or even during my workout and I think about the tone it sets for the rest of my day or even week. Even just thinking about how happy your body is going to be because you’re eating healthy or you get your cardio done. Heck, just like the 4 year-olds mentioned above just think of something that makes you happy (Jell-o) even if it has nothing to do with fitness.

Here’s a quick youtube video to make you smile…(Give it some heat…hahahaha)

Think happy thoughts…be a happy camper,

Mat “the trainer”


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Categories : Boot Camp, Nutrition, Training

Got Passion?

18 08 2011

***This is an excerpt from a newsletter I wrote to all the EXL clients this last April, so it’s a little out of season, but the message is timeless.***

This time of year is challenging for me.  I find it hard to transition from winter to spring, from ski season to mountain bike season.  Because the snow has been so soggy I’ve forced myself to do a few spring bike rides.  Ya, I was slow.  A ride that normally takes me 90 minutes took me close to 2 hours.  I can probably chalk it up to being out of biking shape, but more importantly I contribute it to a lack of passion.  My heart just wasn’t in the ride.  Passion is what drives us to excel.  I will find my passion again for biking, it’ll probably take a few miserable spring ski adventures, but I will find it.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be.  Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.” T. Alan Armstrong

Speaking of passion, I recently had the opportunity of training an individual that I believe epitomizes passion.  Some of you know him, he’s been a regular 6am camper for the last 3 or 4 months and he has gone through an amazing transformation.  His name is Stanton.  Stanton is a gym teacher at Orem High School.  He came to me at the end of last year asking for my help.  He told me he was going to win the Gold’s Gym Body Transformation Contest that would begin at the new year.  He told me he didn’t have the money to pay for my services, but he would once he won the contest (I believe there was a $1200 purse for the contest).  I was impressed, so impressed that I took him up on his offer.  I would train him and he could pay me later. For the next 3 months Stanton was the first camper at boot camp showing up early everyday.  Not only did he do the regular boot camp workout he doubled up his exercise by performing cardio intervals in the evening.  As far as nutrition went we worked on eliminating the bad habits for the first month, then we worked on eating healthy…lots of lean protein, veggies and healthy carbs. In month 2 we started rotating his carb intake.  Never once did he give me the excuse, “But, Mat, I can’t eat that much protein.” or “Mat, I’m so sick of cottage cheese and chicken.”  He was passionately chasing his goal.  I could’ve told him to skip backwards down State Street while shaking a shake weight would’ve helped him lose a few extra pounds and he would’ve done it.  Passion and compliance, it’s a magical formula for success.  Now, Stanton won’t know the results of the contest for a couple of weeks. To be quite honest, the results don’t matter.  In my eyes, Stanton has already won.  He is a champion.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.  T. Alan Armstrong

My challenge for you is to find your passion.  What is it that drives you to workout?  To plan out your meals?  To skip dessert?  Is it to look good naked?  Or maybe you want to feel younger, healthier, stronger…?  Whatever it is find it, grab a hold of it, internalize it.  Write your passion down.  Write in down in powerful language that describes your fire within.  Post it in places  so that you will see it often.  And then share your passion with others.  If you can’t go through the simple task of writing it down or muster the courage to share it with family and friends, then how passionate is your passion?  Passionate enough to be a champion?

Passionately,

Mat “the trainer”

Not that it matters, but, here are Stanton’s before and after pics…and not only did he win the state wide contest he won his age division nationally and was runner up overall…Well done Stanton, my friend!!!

Drop the white socks, sport a smile and a spray on tan and you too can have a transformation like Stanton...oh yeah and a whole lot of sweat.


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Categories : Boot Camp, Competition, Fat Loss, Nutrition, Training

Pearls of Wisdom Gleaned from the NSCA National Convention

17 07 2011

During the week of the Fourth of July  I attended the national convention for the  NSCA  (National Strength and Conditioning Association) in Las Vegas.  At this convention I had the opportunity to attend workshops and lectures from some of the brightest minds in my field.  I’ve been training for 16 year so I rarely come away from an event with some groundbreaking information.  But, I do get a confirmation that what we are doing at EXL is on par with current research and training trends.  That being said, as a devout exericise science student always looking to improve my craft I did come away with a few pearls that I feel warrant a blog post.

I attended a few of seminars specifically about nutrition.  It was interesting that of the 4 I attended they all agreed on a few key points though their main topics varied.

Key Nutrition Points

1.  The old adage for weight loss … “calories in” versus “calories out” isn’t always accurate.  Multiple studies compare test groups that ate the same number of calories for a 24 hour period for an extended period of time.  At one time interval the test group ate 3 “square” meals a day and gained weight.  The same test group then continued to eat the same amount of calories, but spread them evenly over 6+ meals a day.  In this situation the test group lost weight.  Dan Bernadot PhD, the presenter of this information, jokingly stated that”… if you’re eating 3 squares a day you will look like a square.”

He cautioned to avoid eating small meals throughout the day then eating a large dinner.  His research suggests eating similarly sized meals throughout the day.  Eat every 2-3 hours, avoid fasting periods of 4 hours or more. ” After a 4 hour fast”, Bernadot explained, “your body will store some energy away as fat…no matter what you eat…protein or carbs.”

Dr. Bernadot also mentioned that leaner individuals eat more calories then their fatter counterparts.  I’ve seen this countless times, overweight individuals that eat like a bird.  You can put your metabolism at a stand still by underfeeding your body.  So if you think you will get better results in your battle of the bulge by eating 150 calories 6 times a day…think again.

Take Home Message: Eat 6 or more meals a day and avoid large meals.

2.  Protein, protein, protein.  All 4 presenters emphasized the importance of good quality protein (GQP).  GQP being a complete protein usually from an animal source.  Protein should be part of every feeding opportunity.  Suggested intake being 20-30 gr every meal.  They did not directly oppose vegetarianism (and neither do I), but they stated that omnivores (meat and plant eaters) are leaner than vegetarians.  Vegetariansim is challenging, it’s not just about avoiding animal products.  You’ve got to supplement with the right vitamins and minerals and eat well planned out meals which include ample amounts of vegetarian protein sources.  Being a healthy vegetarian is no accident.

Take Home Message:  Eat 20-30 gr of protein per meal.  If you are a vegetarian, study and do it right still focusing on getting ample amounts of vegetarian protein sources at each meal.

3.  Creatine is safe.  Creatine is one of the most tested supplements out there, it has been deemed safe.  Both men and women can take 3-6 gr/day and see boosts in energy and increased recovery from exercise without gaining weight.

Take Home Message:  If you’re having a hard time recovery from workouts or feeling an energy drain during the day supplement with creatine ideally in your workout/recovery shake containing  3-6 grams within 20-30 min after exercise.

4.  If you’re not getting a workout/recovery shake before, during or immediatly follwing a workout you are shooting yourself in the foot.  With exercise your body utilizes blood sugar and damages muscle tissue.  If blood sugars are not restored and your body doesn’t have protein sources in the blood stream the body will actually start to catabolize (break down muscle) to repair the damaged muscle and restore blood sugar stores.  The shake should not be merely a protein shake, but a shake containing fast digesting carbs and protein, usually in a 1:1 or 2:1 carb:protein ratio.  If a commercial workout/recovery shake isn’t an option low-fat chocolate milk or kefir is a great alternative.

I can’t tell you how often I see clients/campers that come in for a body composition test and they’ve lost 8 pounds.  They are usually psyched to get tested.  Then we find that of the 8 pounds they lost 6 pounds of muscle.  I’m telling you, the body will break down muscle for fuel and repairs even if you are doing strength training.  Bottom line, eat plenty of protein and drink your workout/recovery shake.

Take Home Message:  Even if low-fat chocolate milk is your only option get a workout/recovery shake in before, during or after your strength training workout or intense cardio workout 60 min or more.  For an hour workout men take in 200-400 kcal shake, women take in 150-300 kcal shake.  With equal parts carbs and protein or twice as many carbs as protein.

5.  The other supplement mentioned was vitamin D.  Most individuals especially women are low in vitamin D.  It is suggested to get 5-30 min of midday sun or tanning bed exposure 2 times a week to get adequate vitamin D synthesis.  If unable to get the recommended exposure or if you live in the northern states during the months of Nov-March (Utah Valley falls into that category) then supplement with 1,ooo IU of vitamin D a day.  This can help with seasonal depression and energy loss as well as maintaining strong bones and avoiding certain types of caner.

Take Home Message:  To improve in avoiding certain types of cancer, maintaining strong bones and improving overall energy and avoiding possible seasonal depression get outside and expose some skin…otherwise supplement with 1000 IU aday of vitamin D.

6.  As far as exercise, it was good to see that the exercise selection and format we use at EXL in on par with the rest of the fitness industry.  Plenty of body weight exericses, olympic lifts, ropes, medicine balls, kettlebells…etc.  In fact all the hands-on seminars I attended used time as a way to measure set (not reps), just like we use in EXL Fitness Boot Camps.

I did learn a few variations of some exercises that you can look forward to seeing in the studio.  And I believe I’ve found me next training tool…THE ULTIMATE SANDBAG!!  Check it out=>http://www.ultimatesandbagtraining.com/

Stay Fit

Mat “the trainer”

Mat Gover BS is an Orem fitness boot camp instructors, personal trainer, and real world fat loss expert. He owns EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free two-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Nutrition, Supplements, Training

Whole Wheat Flour vs. Whole Grain Flour

17 03 2011

I’ve asked Brandon Kendrick (EXL Fitness Boot Camper) and local healthy cooking expert to guest blog for me about a common labeling conundrum…whole wheat flour vs. whole grain flour.

The average person in America will walk down the bread isle in a grocery store and see that a lot of the breads to choose from say 100% whole wheat bread. They automatically think it must be healthy and grab a loaf or two and continue shopping. STOP!!! I wish I could stop them right there on the spot and explain what 100% whole wheat really means. Here are the steps to get 100% whole wheat bread: 

1- Heat the grain so that the germ and the bran remove themselves and only the starch remains. The starch is then ground and you are left with white flour which has no nutrition or food value.
2- After going through this refining process the refinery then adds back a fraction of the wheat germ and adds a small amounts of synthetic vitamins, minerals, and a little fiber. This basically gives it some flavor and calories. Most of the time they don’t add back any of the bran (which gives it the darker color). In fact you will sometimes see in the ingredient list…molasses, which they use to make a darker loaf.

There you have it, 100% whole wheat “not good for you” flour.Whole grain flour on the other hand uses the whole grain and doesn’t remove anything from it. It contains all of the germ and bran, along with many natural vitamins and minerals. It will have a little different texture and be slightly heavier than its counterfeit we mentioned above. But it will taste wonderful and your body will love it!

Now this next part may raise the eyebrows of some but I will stand by it until I am proven wrong. If you want to feel better and improve your health cut down on the amount of wheat and dairy products that you consume. Now I didn’t say to completely cut them out- just start eating less of them. Remember this is baby steps to your health. And of course you need to replace them with even better grains of which we will talk about shortly.

Now for a little background on this topic. America produces more milk and wheat than most countries. They tell you to drink tons of milk for strong bones and to eat your wheat. We will focus on the wheat here for a while and will get back to the dairy topic later. Wheat is a great grain but it has been abused in this country. It is in everything you eat- breakfast through dinner. From soy sauce, to chili, to crackers, etc. When you get too much of anything for an extended period of time you are bound to have problems. The number of people that are becoming gluten intolerant is skyrocketing in this country. Gluten is the protein that is found in many grains. Most people are only intolerant to the gluten in wheat because it is in everything we eat and our bodies are screaming for a break. Some common symptoms are stomach problems (including digestion), allergies, weight gain, and headaches. Now everyone knows someone with one of the these problems, if not more than one. Not saying that the amount of wheat and dairy we consume is the only cause of these symptoms but they can and very often are the cause. Moderation in all things!

Gluten-free amaranth crackers with pepper spears

When stacked up to the rest of the grains in this world we have to choose from, wheat lacks in many nutrients compared to others. The #1 grain in the world can be argued but I give a slight edge to amaranth. It is a high energy grain and helps promote muscle health. It is packed with essential amino acids and contains a large amount of the lysine which most other grains lack. It contains one of the highest levels of protein and in a quarter cup contains 60% of the daily allowance of iron. Quinoa (pronounced keen-wah), I place a very close second. Quinoa has three times as much calcium and twice as much phosphorus as wheat. It contains all the essential amino acids and is extremely high in protein. I could go on and on but spelt, kamut, millet, and barley are some of my other favorites. If fact, the whole grain flour I use for most everything in my baking contains spelt, kamut, brown rice, and oat groats. The ratio for this flour and many recipes can be found on my blog. Buy small amounts of these grains and start adding them to the meals you are already making. They give meals different flavors and textures but primarily bring some awesome and much needed nutrients into your diet. Have some cooked up in your fridge so that you have no excuse not to add them into a meal. Contact me for ideas and other recipes- I want you to feel better and to like what you eat!

Brandon Kendrick, manages the Bosch Kitchen Center in Orem.  Brandon struggled with some health problems growing up and chose to find another way to resolve them rather than what the doctors were giving him.  That led him to a passion for health and fitness.  He has put his passion to use through his research and creativity learning how to prepare healthy meals and add better nutrition to anyones diet.  He has taught health/cooking classes at the Bosch store for 2 1/2 years and now does private classes throughout the state as well.  Brandon will be teaching the EXL Healthy Cooking Lesson this Saturday on “Sprouting Grains”.


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Categories : Nutrition

Think Skinny This Holiday Season

23 11 2010

The holiday season is upon us once again.  One of the reasons the American waistline is ever expanding is holiday weight gain.  Depending on the study, the average American gains between 3-11 pounds during the holidays.  Most don’t lose the holiday weight during the ensuing New Year’s resolution rush to the gym.  So year after year we Americans get fatter and fatter.

My approach during the holidays is…break even.  Don’t gain and don’t lose.  Enjoy the holidays, but don’t over indulge. The way I see it, you’re already ahead if you start the New Year even on your weight.  Use the ensuing months to hit your weight loss goal.

Here are 10 tried and true tips to help get you through the holidays with minimal damage and plenty of fun.

1.  ”Know thy weakness.” – Samurai Strategies.  This rule is king of all holiday rules.  Know thyself.  If you had a heart to heart with yourself you could probably figure out your nutrition strengths and weaknesses…and no it’s not all genetics.  Some common weaknesses: carb addict, skipping breakfast, sweet tooth, skip workouts, alcohol.  If you know you have a particular weakness then don’t put yourself in a situation to be tested.  Your will power will always give out.  Case in point, if you know you’re addicted to carbs, meaning you tend to go straight for the rolls and mashed potatoes on T-day, then eat all your protein and veggies first before you even indulge in making a castle of mashed potatoes on your plate.  Hopefully by doing so you will be less apt to eat too much of the fattening carbs.

2.  Don’t deny yourself.  Have you ever noticed that when you completely deny yourself of something you crave it even more?  This is the holidays and there is going to be plenty of unhealthy food around waiting to sabotage your fitness goals, my mom’s cranberry jello salad comes to mind.  Give yourself  a bite or a small serving and be done with it.  I have found that often times just a taste is all you need to satisfy that craving.  This rule, however, is contingent on rule number 1.  You don’t hire an alcoholic to run a liquor store.  Likewise, if you know that you can’t just have one bite or one serving without going ape crazy and eating the whole thing, then don’t tempt yourself by allowing yourself the opportunity.  Once again, don’t deny yourself, BUT know your weakness.

3.  Intense Exercise. Most of you hardly have time during the rest of the year for exercise let alone during the holidays, so drop the long cardio bouts and stick to short, high intensity exercise routines like boot camp style workouts, super sets, circuit training, or interval training. High intensity is the key here.  On a scale of 1-10 for exertion, you should be hanging out between and 9 and 11…yup 11.  Yes, your routine at the local Curves is circuit training, but the intensity is most likely lacking.  A big benefit to high intensity workouts is that they are over quickly…20-30 minutes, but your metabolism is lit up for hours.  Even if you only have time for 10 minutes, then by all means do 10 minutes.  You’ll eat better afterwards and you’ll feel better too.

4.  Stick to 1 serving.  No more going back for seconds.  One plate and done…enough said.

5.  Eat plenty of protein.  Fats and carbs are most easily stored as fat.  Protein, on the other hand, requires considerable calories just to digest.  Some studies suggest 30% of the calories consumed in protein is used in the digestion and breakdown of protein.  Most women should shoot for a palm sized serving of protein and men a whole hand sized serving.

6.  Eat breakfast and eat throughout the day.  Yes, even on Thanksgiving Day, eat your normal meals including breakfast.  This will help prevent overeating during the “big meal”.  If you know you’re going to a holiday party and you want to avoid overeating eat a small meal before you go.  A fast option is a protein smoothie on your way out the door.

7.  Eat protein and veggies first.  This little trick will help lessen the glycemic load of your meal.  Meaning it will hinder the hormonal response when eating carbs to store some for later.  Plus you will reach the point of  feeling full quicker.

8.  Drink plenty of water.  Often times we misread our body’s craving for water as hunger, therefore, we eat.  The next time you want to eat in between meals, drink some water and see if you’re still hungry in a few minutes.  Besides, our bodies just run better when properly hydrated.  Shoot for 0.5 ounces per pound body weight a day.

9.  Severely cut back or eliminate full fat or sugar foods.  I’m not a big fan of sugar-free or fat-free food options in normal routine, but on occasions where fat and sugar are plentiful like the holidays,  a low-fat or sugar-free option would be recommended.  Choose vinaigrettes for salads, sugar-free jello/cool whip for deserts.  Or if you can’t stomach the lower calorie options then opt for a smaller serving of gravy, whipped cream and jello.

10.  Avoid mindless snacking.  Don’t get me wrong, I’m all about eating small meals throughout the day.  But don’t skip meals because you’re constantly eating at the snack tray.  Peanut M&Ms just don’t offer the same nutritional value as a high protein/veggie meal.  Eat your meals every 2-3 hours (meal replacement shakes are extremely convenient during this hectic time of year) and then when you do snack choose healthy options like a relish tray with humus for dip or follow rule number 9 and choose a small helping, all the while remembering rule numero uno…know thy weakness.

11. (bonus tip) Stay active.  For heavens sake get off the couch.  Pass on the post T-day nap. And, you don’t need to see every football game; catch the highlights on ESPN.  Instead, go play a pick up game of ball, go snowshoeing or skiing, do a home boot camp workout.  Shoot, even play some Wii …your kids will love you for it.

There you have it some holiday words to live by.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Fat Loss, Nutrition, Training

Protein Powders, Meal Replacement and Workout/Recovery Shakes…What’s the Difference?

19 08 2010

Protein powder, meal replacement powder (MRP), workout/recovery shake…these are all supplements that I recommend, but there is a lot of confusion surrounding them.  Most people think they are all the same, “I just buy a big bag/jug of protein powder from Costco/Gold’s Gym/GNC and use it for everything.”  This maybe a step in the right direction, however, they each have their unique purpose.  All these supplements contain protein, but they vary in type of protein, absorption rate, carb content as well as fiber content and vitamins and minerals additives.  There is not one “protein supplement” that does it all.

PROTEIN POWDER

All protein supplements are often erroneously lumped into this category, because they contain protein.  However, by definition, protein powder is just that…protein powder.  It may have a few grams of carbs or fat, but by far and away it is strictly a convenient source of protein.

There are many sources for protein powder, most are a dairy derivative, some are from a plant-based source.  One of the most common is whey protein.  Whey is a by-product of the cheese manufacturing process.  It is not some crazy, over processed food.  Remember Miss Muffet sitting on her tuffet “eating her curds and whey”?  Whey has been around ever since cheese was invented.

The other side of the story.

Most protein powders are in concentrate form, however, some come in isolate form.  Whey protein isolate and soy protein isolate are more processed forms of protein and are usually more expensive.  They digest quicker, which make them ideal in a workout/recovery shake.

Because whey protein concentrate is cheap, digests more slowly and is more easily accessible it is ideal for daily use in making protein smoothies and in cooking.  Protein powder is not just for smoothies, try adding a scoop to whole grain pancake batter or slow-cook oatmeal.  For a quick way to pump up your protein intake try a scoop in a serving of low-fat cottage cheese or plain, low-fat yogurt and then adding some fresh fruit.

Most protein powders use artificial sweeteners like Splenda or aspartame.  Others like Prograde Protein use a natural sweetener called stevia.  The research is still mixed on the subject of artificial sweeteners.  Some show they help in reducing sugar consumption while others show that it can lead to weight gain just like real sugar.  There are some health concerns about toxins as well.  Either way, my suggestion is to avoid excessive use of any sweetener artificial or natural.

To help avoid food sensitivities I also recommend rotating your protein brands.  Whether you realize it most people have a sensitivity to milk which causes digestive tract inflammation.  This inflammation can hamper nutrient absorption in the gut, which can affect weight loss, not to mention overall health.  Once you finish a container of protein simple replace it with a different brand.  Each brand is slightly different which can help reduce inflammatory symptoms.

Other sources for protein powder include: egg, rice, hemp, soy, casein

MEAL REPLACEMENT POWDER (MRP)

These are powders that contain protein, carbs, fats and even some fiber and usually an array of vitamins and minerals.  In short they are complete meals in and of themselves.  Granted these are not high quality meals compared to a lean cut of farm raised meat with some steamed organic veggies.  But, they offer a very convenient meal in a pinch.  It’s super easy to throw a scoop or 2 of MRP in a shaker if you know you’re going to be away from the kitchen for a while.  These can be a life saver for the traveler on a road trip or flight.  Just add water/milk/juice and drink up (if using milk or juice make sure to take those calories into consideration too, especially consider the sugar from the juice).

One of the most common dietary blunders most Americans fall into is either skipping breakfast or choosing a nutritionally poor breakfast because they only have time for a bagel and a sugar filled cup of yogurt.  If you have a hard time stomaching food first thing in the morning or are guilty of only giving yourself 5 minutes to get yourself ready for work or school and you don’t have time to fix a healthy breakfast, a good MRP can fill that gap perfectly.

I have used several brands like Myopolex, Muscle Milk (not low-carb Myoplex or Muscle Milk, that’s just a protein powder), and Prograde Lean are a few.

When sugar is listed as the second ingredient...NOT a good MRP

WORKOUT/RECOVERY SHAKE

Contrary to popular belief protein is not the most important component of a workout shake.  To help reduce muscle loss and reduce post exercise sugar cravings a post workout shake should actually contain twice as many carbs as protein.  The carb source should be dextrose, maltodextrin or waxy maize, these are  fast digesting carbohydrates.  Fructose is not ideal for workout nutrition.  The protein source should be a fast digesting source preferably whey protein isolate.

You can't drink a shake and get huge, but it will help minimize sugar cravings and muscle loss.

A workout/recovery shake can be consumed before, during or after a strength workout or a cardio workout lasting longer than 60 minutes (that is if fat burning is your goal).  Research suggests you would be spinning your wheels strength training if you’re not consuming a workout/recovery shake.  Here’s an article I wrote on workout/recovery shakes with recipes and suggested brands=>http://wp.me/pr1aU-5Y

The brands that I’ve used and trust include Biotest Surge or Prograde Workout.  I’ve also used the recipe that is found in the article linked in the paragraph above.  But, both Biotest Surge and Prograde Workout taste way better and are considerably more convenient.

CONCLUSION

I get all kinds of excuses from not only my clients, but people I meet about how they can’t stick to a healthy nutrition program.  Listen folks, protein supplements can really assist you in keeping to your nutrition plan.  I’ve listed the supplements and the common excuses that they can possible solution for.  Most excuses get down to poor planning, but supplements can help fill in the gaps when even effective planning goes out the window.

MRP- Not an ideal meal, but better than the alternative of no food or fast food.

“I don’t have time for breakfast.”

“I’m not hungry in the morning.”

“I get sick if I eat in the morning.”

“I didn’t even have time to leave the office for lunch.”

“I was running errands all day, didn’t have time to grab lunch”

“I was in the car for 4 hours driving to Las Vegas, we didn’t have time to stop for food.”

“Man, I left my sack lunch on the counter at home, so I didn’t have anything to eat.”

Protein Powder (PP)- used in protein smoothies and cooking.

“I only had 5 minutes to fix breakfast so I ate a bowl of cereal.”….Throw a scoop of PP in your bowl or better yet make a protein smoothie or at least choose a slow cook oatmeal or whole grain pancakes and add PP to it.

“I just can’t eat the amount of protein that you recommend.”…Add a scoop of PP to low-fat cottage cheese or plan low-fat yogurt with some fruit, or just add a scoop to some water and drink it after a protein deficient meal.

“I left the house in a hurry so I went through a drive-through.”…If you have time to go through a drive-through, you have time at home before you leave to make a protein smoothie.

Workout/Recovery Shake- used before during and/or after a strength workout or intense cardio to ensure adequate workout intensity or assist with recovery.

“When I workout first thing in the morning I get nauseated or I feel like I run out of energy part way through my workout.”…If you can’t eat a real meal 1 1/2-2 hours before your workout drink a workout/recovery shake before and possibly during your workout.  Your shake should deliver anywhere from 100-300 calories/hour depending on the length of your workout, intensity and if you’re a man or a woman.

This comment comes after a body fat test when a client actually loses muscle tissue.  ”How did I lose muscle tissue from last test.”…This is a very real problem even if you are strength training, consuming a workout/recovery shake before and/or, during and/or after your workout will seriously help mitigate this.

“Mat, I get serious sugar cravings at later in the day especially on the day of a workout.”…Your body uses sugar during strength training and intense cardio, if you don’t replace a potion of that to refill your blood sugar stores, your body will find a way to get it.  Usually in the form of cravings and your mind rationalizing that it deserves a bowl of ice cream right before bed.

In conclusion, protein supplements are a part of my grocery list along side spinach and omega-3 eggs.  They are not just for body builders or  athletes.  They can assist with exercise recovery and  can really help in sticking with a healthy nutrition program.  I keep a delicious MRP (Prograde Lean) in a shaker at the studio and in my truck so that I always have a meal option when in a pinch.  We also keep multiple flavors of protein powder at home (chocolate, vanilla, berry) to keep our protein smoothie flavors mixed up.  I also have workout/recovery powder at the studio and at home so no matter where I workout I can get my proper exercise nutrition.

I know this can be somewhat confusing so if you have any questions or comments feel free to comment below.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Nutrition, Supplements

Supplements are they just a bunch of crap?

12 08 2010

I get hit up all the time to attend a meeting to check out “some new, miracle juice company…with an ‘optional’ business opportunity.”  The self-proclaimed “nutrition experts” rhapsodize about how the secret ingredient cured their aunt’s incurable cancer, helped Little Timmy grow back his severed leg and that it could even help me file my taxes.  Or, I get clients bringing in bottles of pills and powders they bought from  a local vitamin store asking me if they are any good.  My point is, is that supplements are a huge part of my industry (health/fitness).  They are a huge money-maker and can be a huge waste of money.  As Americans we are always looking for the quick and easy way to get results.  I get asked frequently, “Mat, what can I take (supplement/pill) to get “x” results?”   My initial answer is start with 6 small meals a day with 20-40 grams of protein, at least 2 servings of vegetables at every meal….

Looks like the party is on the bottom row...sign me up!

Supplements are exactly that…supplements.  Start with eating a diet full of whole foods with lots of vegetables, fruits, lean protein and healthy fats.  This alone will make more difference than a bottle of pills.  That being said, once you have that habit created there are some gaps in your nutrition and things you can add to assist in ideal health, optimum body composition and workout recovery/intensity and performance.  This is where supplementation comes in.

Before I get into what supplements I recommend, let me paint a picture of the current supplement industry.  Supplements like protein powder, multi-vitamins, fish oil, creatine, chondroitin etc. fall in to the category of “dietary supplement”.  Food is considered a dietary supplement.  They are not under the same regulation as drug companies because they are “not intended to cure or heal an illness” though they can have similar affects and likewise side affects (1).  Because it is a dietary supplement manufacturers do not need to report to the FDA to prove the claims made by their products.  They merely need to prove that they are safe to ingest or use.  They also do not need to prove that what they are advertising is actually in their product.  These flaws have sparked many debates on the safety of supplements.

Tod Cooperman, M.D., president of ConsumerLab.com, a company that’s tested more than 1,900 dietary supplements for quality and purity states, ”One of every four supplements we’ve tested had some problem.”   For example, ConsumerLab.com analyzed Nature’s Plus Ultra Chondroitin 600, a joint-health supplement that claims to be “the highest potency, most concentrated chondroitin supplement ever developed.” But the lab results showed that the product didn’t contain even trace amounts of chondroitin. Multivitamins are even worse, an astonishing 52 percent of those tested didn’t make the grade according to ConsumerLab.com testing. Worse, many of these multis contained excessive amounts of lead, prompting the nation’s second-largest supplement retailer, Vitamin Shoppe, to pull one of its multivitamin formulations from store shelves.(2)

Supplement roulette, pull the trigger and see if you win.

Companies have been known to spike a new product with prescription drugs to elicit  better results in order to steal market share and increase future sales.  Another “trick” is stacking an expensive, popular supplement with less expensive products in a “proprietary blend” to increase the perceived quantity of the expensive component while saving costs for the manufacturer.(2)

“But, Mat, what about all the unbelievable before-and-after pictures some of these products have?”

In 2007 makers of Xenadrine, EFX, Cortislim, One-A-Day WeightSmart, and TrimSpa all agreed to settle out of court for $25 million on claims of false advertising.  Investigators found before-and-after subjects actually lost weight by diet and exercise, not by popping some pill.  In fact, the same investigators found that members of the placebo group in the company’s own research actually lost  more weight than the supplement takers did (2).  Wow!!!  These companies actually skewed their results with subjects that “cheated” by actually exercising and dieting…hmmmm. (check out this link to some pics of some “cheaters” that have gone through EXL Fitness Boot Camp)

In an effort to control this insanity, the FDA has stepped in and is requiring supplement companies to comply with current good manufacturing practices by June 2010, and to manufacture with “controls that result in a consistent product free of contamination, with accurate labeling.” In addition, the industry is now required to report to the FDA “all serious dietary supplement related adverse events.” (3)  This is definitely a step in the right direction, though it has been pointed out that the FDA is severely undergunned to follow through with these heightened regulations and loopholes still exist in the upcoming regulations that will most likely be exploited by some dietary supplement manufacturers. (4)

So what supplements do I recommend?  The correct question should be, “What brand do I trust?”  Very few companies have complied with the new regulations (there are a few months before the deadline), but Prograde has already received an “A” rating with GMP (good manufacturing practices).  I’ve been in the industry for a long time and I’ve been frustrated finding a brand I could trust.  I found some MLM companies with great products that actually went through the same testing as  pharmaceuticals guaranteeing a great product, but they were crazy expensive and I wasn’t really into asking my friends and family to come attend a meeting on a jungle juice with a business opportunity, plus a juice doesn’t give me protein or healthy fat I was looking for too.  From the current dietary research I knew the supplements I wanted.  When Prograde started a few years ago by some prominent fitness professionals that were sick of the low quality, over hyped products I was skeptical they could pull it off, but the company has really stepped up to the plate offering all the supplements I recommend save one…glutamine.  But, the other products are sound and I recommend them without hesitation.

1.  Multi-vitamin

2.  Protein powder

3.  EPA/DHA (the essential oil in fish oil)

4.  Workout/recovery shake

5.  Glutamine

6.  Meal replacement powder

So in review, supplements can assist you in reaching your fitness goal, however, they are no replacement for proper exercise and nutrition.  When choosing a supplement base it on the quality of the brand, not on convenience or price.

Stay Fit,

Mat “the trainer”

PS- Please make a comment on these supplements or your experience with supplements.

PS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: rhapsodize (RAP-suh-dayz) verb.  To talk with extravagant enthusiasm.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

1.  US Dietary Supplement Health and Education Act of 1994

2.  O’Connell J. (2007). The untold dietary-supplement scandal. Men’s Health.

3.  U.S. Food and Drug Administration (2007-06-22). “FDA Issues Dietary Supplements Final Rule”. Press release. Retrieved 2008-09-10.

4.  Liva R. (2007). New FDA cGMPs for Supplements: Smoke or Substance?. Integrative Medicine Journal.


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Categories : Nutrition

Nutrition Tip #8 Fiber Facts

30 04 2010

Tip #8
Fiber Facts
by Dr. John Berardi

Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you’ll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.

SEE ALSO:
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Order Precision Nutrition now and get $50 off!

Why fiber?  Fiber helps lower cholesterol, control blood sugar level, and aids in satiety and colon health.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Nutrition

Whey…No Whey??

28 01 2010

Why do most protein powders contain whey?  Click the link below to find out.

http://exlfitness.getprograde.com/whey-protein-questions.html

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Fat Loss, Nutrition

Holiday Nutrition Tip #2

16 12 2009

Last week we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. In fact, on the Grocery Store Tour this last Saturday we really pounded home that if you “fail to plan, plan to fail”.

Today’s tip is even more simple and expands on the premise.

Plan on staying away from the booze.

Look, a drink or two isn’t going to be the end of the world. But when two turns to three…

I’m not getting on my soap box here. I’m just telling you something you already know:

Booze leads to bad decisions. And in this case, we’re talking about bad eating decisions.

When alcohol enters the equation even the best laid plans crumble. The extra calories from the cocktails is one thing. But really it’s the extra calories you chew that start to add up.

One piece of cake turns to two…

A handful of chips turns into a bag…

The dip sitting in front of you mysteriously vanishes…into your belly…

You get the picture. ;-)

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision-making.

As far as calories go and alcohol, avoid sugary alcoholic drinks and beer.  Not only are they empty calories but, they spike you insulin which triggers your body to store those calories as fat.  Choosing hard liquor or wine will give you more bang for your buck with less caloric implications.  I have had very few clients able to lose wight and drink any more than a few beers or glasses of wine per week.  The bottom line:  If you booze, you won’t lose!!

coincidentally, even if you do not drink alcohol, there are plenty of other non-alcoholic holiday libations (virgin egg nog, wassel, apple cider) that can easily slip past your gullet and add inches to your waistline.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Fat Loss, Nutrition

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