Deep Thinking about Nutrition

                                                                      

Most of my clients looking to lose weight, gained that weight by eating too little. Most people need over 2,000 calories per day but nearly all clients I see are not even close to that. The biggest problem is explaining that poor food choices was a part of how they got over weight but also lack of food is a big contributor as well. If you eat fast food twice in one day, not only are those calories bad for you but also too little, you'll be lucky to get 1200 calories for that day and you'll feel full and bloated so you think you ate way too much, in reality your body is starving and storing those terrible calories. When I tell clients they need to eat a lot more they look at me like I'm crazy. After all, "isn't food what got me here in the first place?" Figuring out your nutrition is the hardest part in fitness but once you do it's all down hill from there.  Visit one of our Personal Trainers in Lakewood CO to learn more about fitness and nutrition.

- Article by Luke Hand

Top 5 Bench Press Mistakes

YEAH BUT HOW MUCH CAN YOU BENCH BRO? BENCH PRESS IS ONE OF THE MOST POPULAR EXERCISES IN THE FITNESS WORLD, BUT IRONICALLY I HARDLY EVER SEE IT DONE PROPERLY. AVOID THESE MISTAKES TO HELP INCREASE YOUR MAX AND PREVENT INJURY. 


1.- ELBOWS TOO HIGH- WHEN YOU BENCH PRESS WITH YOUR ELBOWS IN A "T" POSITION IT PUTS A TREMENDOUS AMOUNT OF STRAIN ON YOUR SHOULDER CAPSULES. THIS SHIFTS THE WEIGHT OF THE BAR FROM YOUR STERNUM TO YOUR COLLAR BONE, AND INCREASES THE DISTANCE THE BAR HAS TO TRAVEL. FROM AN OVERHEAD VIEW YOUR ELBOWS SHOULD BE AT A 45 DEGREE ANGLE FROM YOUR TORSO. THIS ACTIVATES YOUR PECS TO THEIR MAXIMUM POTENTIAL AND HELPS TAKE YOUR ANTERIOR DELTS OUT OF THE EQUATION.


2.-ARCHING YOUR BACK- THIS IS ONE OF THE QUICKEST WAYS TO INJURE YOUR SPINE!! IF YOU ARE DOING THIS, STOP IMMEDIATELY! KEEP YOUR CORE ACTIVE BY TIGHTENING YOUR ABS AND KEEPING YOUR GLUTES ON THE BENCH. IF YOU HAVE TO LIFT YOUR HIPS UP TO FINISH THE REP YOU ARE LIFTING TOO HEAVY. DROP THE WEIGHT AND SAVE YOURSELF A VISIT TO THE CHIROPRACTOR. 


3.- BOUNCING THE BAR- BY BOUNCING THE BAR OFF YOUR CHEST, YOU ARE CREATING EXTRA MOMENTUM AND TAKING AWAY FROM THE EXERCISE. IT IS ALSO EASY TO HURT YOUR RIBCAGE IF THE WEIGHT IS HEAVY ENOUGH. LOWING THE WEIGHT IS BETTER THAN CHEATING YOURSELF OUT OF MUSCLE STIMULUS. 


4.-NOT SQUEEZING YOUR SHOULDER BLADES TOGETHER- BY FAR THE MOST COMMON MISTAKE WHEN IT COMES TO PRESSING MOVEMENTS. BY KEEPING YOUR SHOULDERS RETRACTED YOU ARE FORCING THE PECS TO DO MORE WORK, AND HELPING YOU SEE BETTER STRENGTH AD SIZE GAINS. ALWAYS KEEP YOUR SHOULDERS AND LOWER BACK DOWN.


5.- BREAKING YOUR WRIST- THE WAY YOU GRIP THE BARBELL WILL MAKE OR BREAK YOUR LIFT. DON'T GRIP TOO HIGH, OR AROUND THE FINGERTIPS. DOING THIS CAUSES THE WRIST TO BEND BACKWARDS AND CREATES TWO PROBLEMS. FIRST YOUR LINE OF FORCE IS ALTERED, CAUSING YOU TO LOSE STRENGTH AND FORCE PRODUCTION. AND SECOND YOU WILL HURT YOUR WRIST IF YOU START LIFTING HEAVIER WEIGHT. GRIP THE BAR IN THE CENTER OF YOUR PALM AND KEEP YOUR ELBOWS SLIGHTLY BENT.

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What is a healthy portion anyways?

What is a healthy portion of food anyway?

When it comes to food, it is important to know how much or how little of something you are eating.  You can always use scales or measuring cups, but did you know you can use your own hand to measure healthy portions of food?  You can simplify the often complicated measuring by keeping these tips in mind:

Fist = 1 cup - a good place to start for vegetables

Thumb = 2 Tablespoons - think serving of peanut butter

Thumbnail = 1 Teaspoon 

Cupped hand = 1/2 cup - good amount of carbs or starches

Palm of hand = 3 ounces - a good serving of fish, poultry or meat

Try this method the next time you are preparing dinner.  Simplify and enjoy!

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Sunshine For Weight Loss and Exercise

                                                                    Sunshine for weight loss

Research from the Northwestern Medicine neology shows that people who get 20 minutes of sunshine a day have much lower BMI.  The theory is that morning light, rather than afternoon light, synchronizes the body’s internal clock and speeds up the metabolism.

The best times are from 8am - 12pm, when light exposure was most efficient at hitting minimum goal of 500 lux.  Even on cloudy days you can still benefit from this, although sunny days can be upwards of 10 times more efficient.  

FYI - June 21st is the longest day of the year and coming up.  Don’t forget to wear sunscreen!

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Sean Sewell

Personal Trainer

Absolute Personal Fitness

Drinking Water Burns Calories

Aside from being necessary for survival and proper muscle function, water can also help burn calories! drinking ample water cuts hunger and helps create a feeling of fullness. 500mL of water per day helps increase your metabolic rate my 25%. That means an extra 20 calories burned per hour, thats 480 calories per day!  It does this by diluting the blood that travels to the liver which triggers the SNS (sympathetic nervous system) By activating this system, core body temperature is raised as well as energy expenditure. But BE CAREFULL, too much water intake can lead to hyponatremia ( low sodium levels) and this can be dangerous. Drink water first thing in the morning to stimulate metabolic function, and then consistently throughout the day. During workouts, drink water based on fluid loss (how much you sweat) After all muscle is 70% water, so stay hydrated and stay healthy. Learn more about your fitness by visiting our Gym in lakewood CO

Feel Good When You Exercise

Brain Derived Neurotropic Factors - Why you feel good when you exercise



Have you ever wondered why you feel so good when you work out? Why you seem to think more clearly, have positive thoughts and be more productive? Research shows that one of the most effective ways to increase Brain Derived Neurotropic Factors is through exercise. The secret lies within your brain and its reaction to exercise stimulation. It is possible to increase cognitive function via working out. Talk about a two for one!! Who does not want to think more clearly, feel better and look better?

BDNF is a sub-fraction of Neoroptrophin and effects the growth of new neurons and synapses in the brain. In addition to the wonderful cognitive benefits, BDNFs have been shown to help muscle fibers grow and repair. How do you get your BDNFs going and optimized? Consistent, challenging and new exercise programs that make you sweat! Come into our fitness center and join a class or get some personal training sessions and start to enjoy the rewards of your efforts!

Absolute Personal Fitness - Holiday Junk!

Holiday Junk Food can be bad for your Brain 

A recent study performed by the American Journal of Clinical Nutrition found that just 5 days of eating holiday junk food (those delicious cookies your co worker brought in and the pecan pie your uncle made) can significantly deteriorate cognitive function - including memory, attention and mood.  The research indicates that the high sugar food causes inflammation of the hippocampus (the area of the brain that regulates memory and can effect how we perceive ourselves to be hungry, thereby eating more of the cookies). 

So not only are you getting extra calories that can hinder your healthy weight loss, but you get bogged down mentally.  Its a sticky situation.

We are not saying to completely stay away from the tasty treats that your loved ones made, but try to balance them out with inflammation reducing foods such as vegetables, legumes, beans and fish.  This way you can have your cake and eat it too! Visit our Gym in Lakewood CO!