Tag Archive for: Strength and Conditioning for MMA Vancouver

The Ant Philosophy for Personal Training Vancouver

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The Ant Philosophy for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Over the years I’ve been teaching children about a simple but powerful concept – the ant philosophy. I think everybody should study ants.

They have an amazing four-part philosophy, and here is the first part: ants never quit. That’s a good philosophy. If they’re headed somewhere and you try to stop them; they’ll look for another way.

They’ll climb over, they’ll climb under, and they’ll climb around. They keep looking for another way. What a neat philosophy, to never quit looking for a way to get where you’re supposed to go.

Second, ants think winter all summer. That’s an important perspective. You can’t be so naive as to think summer will last forever. So ants are gathering in their winter food in the middle of summer.

An ancient story says, “Don’t build your house on the sand in the summer.” Why do we need that advice? Because it is important to be realistic. In the summer, you’ve got to think storm. You’ve got to think rocks as you enjoy the sand and sun. Think ahead.

The third part of the ant philosophy is that ants think summer all winter. That is so important. During the winter, ants remind themselves, “This won’t last long; we’ll soon be out of here.” And the first warm day, the ants are out. If it turns cold again, they’ll dive back down, but then they come out the first warm day. They can’t wait to get out.

And here’s the last part of the ant philosophy. How much will an ant gather during the summer to prepare for the winter? All he possibly can. What an incredible philosophy, the “all-you-possibly-can” philosophy.

Wow, what a great seminar to attend – the ant seminar. Never give up, look ahead, stay positive and do all you can.

To Your Success,
Jim Rohn

Here is some information on our Diet philosophy basics:

Diet –

Utilizing a clean diet, (implying foods with less processing and chemical additives), which is well planned, prepared, regular with snacks to keep blood sugarstabilized, well hydrated and portion controlled, we will help you, by choice, enjoy your food and fuel your body for peak performance, health and energy.

Diet is a huge factor in health and there are a variety of challenges that people encounter in achieving their goals. Our experience, sensitivity and awareness can help you eat for health, success and improved energy and performance. You will see and feel the benefits of success.

We will help you recognize your cues and eat less emotionally and eat more conscientiously. We will help you in developing awareness of your habits, develop replacement positive habits, via our consultations and training, and give you the skills to apply your knowledge for your evolving success.

Here is our Personal Training Website: www.UltimatePersonalTrainingVancouver.com

6 Essential Points for a Good Life – Personal Training Vancouver

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6 Essential Points for a Good Life – Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Rohn: A Good Life Contains These 6 Essentials

The values that make up the foundation of a life well lived—and, no surprise, money isn’t one of them
Jim Rohn
September 9, 2014

The ultimate expression of life is not a paycheck. The ultimate expression of life is not a Mercedes. The ultimate expression of life is not a million dollars or a bank account or a home. The ultimate expression of life is living a good life.

Here’s what we must ask constantly, “What, for me, would be a good life?” And you have to keep going over and over the list—a list including areas such as spirituality, economics, health, relationships and recreation.

So, what would constitute a good life? Jim Rohn has a short list:

1. Productivity. You won’t be happy if you don’t produce. The game of life is not rest. Yes, we must rest, but only long enough to gather strength to get back to productivity.

What’s the reason for the seasons and the seeds, the soil and the sunshine, the rain and the miracle of life? It’s to see what you can do with it—to try your hand to see what you can do.

2. Good friends. Friendship is probably the greatest support system in the world, so don’t deny yourself the time to develop it.  Nothing can match it. It’s extraordinary in its benefit.

Friends are those wonderful people who know all about you and still like you. I lost one of my dearest friends when he was 53—heart attack. As one of my very special friends, I used to say that if I was stuck in a foreign jail somewhere accused unduly, and, if they would allow me one phone call, I would call David. Why? He would come and get me. That’s a real friend—somebody who would come and get you.

And we’ve all got casual friends, friends who, if you called them, they would say, “Hey, if you get back, call me and we’ll have a party.”

You’ve got to have both real friends and casual friends.

3. Your culture. Language, music, ceremonies, traditions, dress. All of that is so vitally important that you must keep it alive. The uniqueness of all of us, when blended together, brings vitality, energy, power, influence, and rightness to the world.

4. Spirituality. It helps to form the foundation of the family that builds the nation. And make sure you study, practice and teach—don’t be careless about the spiritual part of your nature because it’s what makes us who we are, different from dogs, cats, birds and mice.

5. Don’t miss anything. My parents taught me not to miss anything, not the game, the performance, the movie, the dance. Just before my father died at 93, if you were to call him at 10:30 or 11 at night, he wouldn’t be home. He was at the rodeo, he was watching the kids play softball, he was listening to the concert, he was at church—he was somewhere every night.

Go to everything you possibly can. Buy a ticket to everything you possibly can. Go see everything and experience all you possibly can.

Live a vital life. If you live well, you will earn well. If you live well, it will show in your face; it will show in the texture of your voice. There will be something unique and magical about you if you live well. It will infuse not only your personal life but also your business life. And it will give you a vitality nothing else can give.

6. Your family and the inner circle. Invest in them, and they’ll invest in you. Inspire them, and they’ll inspire you. Take care of the details with your inner circle.

When my father was still alive, I used to call him when I traveled. He’d have breakfast most every morning with the farmers at a little place called The Decoy Inn out in the country where we lived in Southwest Idaho.

When I was in Israel, I’d have to get up in the middle of the night, but I’d call Papa. I’d say, “Papa, I’m in Israel.” He’d say, “Israel! Son, how are things in Israel?” He’d talk real loud so everybody could hear. I’d say, “Papa, last night they gave me a reception on the rooftop underneath the stars overlooking the Mediterranean.” He’d say, “Son, a reception on the rooftop underneath the stars overlooking the Mediterranean?” Now everybody knew the story. And giving my father that special day only took five or 10 minutes.

If a father walks out of the house and he can still feel his daughter’s kiss on his face all day, he’s a powerful man. If a husband walks out of the house and he can still feel the imprint of his wife’s arms around his body, he’s invincible all day. It’s the special stuff with your inner circle that makes you strong and powerful and influential. So don’t miss that opportunity.

The prophet said, “There are many virtues and values, but here’s the greatest: one person caring for another.” There is no greater value than love.

So make sure in your busy day to remember the true purpose and the reasons you do what you do. May you truly live the kind of life that will bring the fruit and rewards that you desire.

www.UltimatePersonalTrainingVancouver.com

 

 

6 Leadership Habits from West Point for Personal Training Vancouver

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6 Leadership Habits from West Point for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

6 Leadership Habits, from West Point to You

Don Yeager
December 19, 2014

When I spoke at the U.S. Military Academy at West Point recently, I was the one who walked away inspired, having gained some incredible life insights, which I wrote about in last week’s blog. In addition, I was invited to be a guest lecturer, where I shared with cadets the habits of some great leaders—coaches and executives—I’ve worked with in the past.

So, from West Point to you, here are those six leadership lessons:

1. You can’t lead people you don’t know.

As a leader, it is important to know your colleagues on a level beyond the workplace. In the case of a West Point cadet, they told me, this simple notion could actually save lives by having a deeper sense of each other’s health, safety, fears and motivations. No matter your occupation, this lesson is essential in building camaraderie and trust within a team.

2.You have to lead the team you have, not the team you want.

There isn’t a coach in the NFL who wouldn’t like to have Tom Brady or Peyton Manning as their quarterback—but only two coaches actually do. The other coaches have to work with the team (and the quarterback) that they have. So quit thinking about the advantages others have and build your own! We should look for opportunities to grow our own team to reach its maximum potential because the grass is not always greener on the other side.

3. There is no success without a successor.

You have to constantly be invested in the training of other people. Be mindful of opportunities to teach those under your leadership. Great leaders know the value of sharing their own wisdom, strengths and weaknesses with others. If you desire to lead others, then you should also strive to create successors. It is your responsibility to not let the knowledge and experience you have gained over the years to be lost when your time in service is complete.

4. You need to have a mentor and also be a mentor.

The importance in establishing relationships with mentorsis that they allow you to grow, and these relationships will one day lead you to play a part in the growth of others. These moments are often informal, and they are often not listed on checklists for success. But we need to be well-prepared to learn the most we can from these opportunities for meaningful engagement with those who have paved the road for us.

5. You have to be a lifelong learner.

If you want to be a successful leader, you have to pursue opportunities to learn. Be a sponge and constantly soak up ideas, lessons and stories from others that you believe can impact you. Great leaders know that there is always something more to learn. “It is what you learn after you know it all that counts,” is one of my favorite John Wooden quotes.

6. Storytelling holds power in leadership.

If you want to be a leader, you have to learn how to tell your story. The best storytellers always win. I reminded the cadets that less than a hundred miles south of West Point there were men who flew airplanes into buildings a few years ago because someone told them a story of bitterness and blame that they believed, and their choices and ideology were affected as a result. This example was a little graphic, but the cadets immediately understood it. I challenged them to use their own story to inspire others toward positive action and meaningful growth.

The opportunity to connect with the cadets at West Point left me with an incredible sense of gratitude. They have chosen sacrifice and selfless service. If they are our future, we are all in great hands.

 

World Health Organization: Eating Processed Meat Increases Cancer Risk Greatly – Personal Training Vancouver

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World Health Organization: Eating Processed Meat Increases Cancer Risk Greatly – Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Now that the International Agency for Research on Cancer has confirmed a link between processed meat and colorectal cancer, you might be reconsidering what’s in your lunch bag.

Here’s what you should know before you eat your next meal:

1. Processed meat definitely boosts risk of colorectal cancer

The International Agency for Research on Cancer found a definitive link between eating processed meat and developing colorectal cancer, as processing causes chemicals linked to cancer. The working group of 22 experts feels so confident in its findings that it has classified processed meats in the same category as tobacco and asbestos — a substance that definitively causes cancer.

That’s likely because the salting and curing of meat creates cancer-causing chemicals like polycyclic aromatic hydrocarbons (PAHs), according to the IARC’s article published in the medical journal the Lancet Oncology Monday.

2. Level of risk depends on how much processed meat you eat

Eating 50 grams — two slices of bacon — each day boosts your risk of colorectal cancer by 18 per cent, according to the findings. The researchers found a “statistically significant dose-response relationship” between the consumption of processed meats and colorectal cancer.

“These findings further support current public health recommendations to limit intake of meat,” Dr. Christopher Wild, the IARC’s director said Monday.

But the agency doesn’t say how much meat is safe; they’re leaving that up to governments to recommend.

3. Eating processed meat not as dangerous as smoking

To put the findings in perspective, it’s important to understand that about seven per cent of Canadian men and six per cent of Canadian women will develop colorectal cancer in their lifetimes, according to the Canadian Cancer Society.

So, starting from there, an average Canadian man who eats a 50-gram serving of ham each day boosts his risk of getting colorectal cancer to about 8.26 per cent — an increase of 18 per cent from a person’s baseline risk. And, theoretically, it would be a little lower since the baseline figure of seven per cent would already include people who eat processed meat.

Other risks that can predispose someone to colon cancer include having inflammatory bowel disease, a family history of the illness, age, smoking and certain genetic conditions.

Smoking, on the other hand, increases someone’s risk of developing lung cancer by about 25 times — or 2,500 per cent, according to Cancer Research UK.

4. Jury’s still out on red meat — and it depends how it’s cooked

While the IARC researchers are satisfied of the link between processed meat and cancer, they are less confident about the role red meat plays in cancer risk.

“Chance, bias and confounding could not be ruled out … since no clear association was seen in several of the high quality studies and [the influence] from other diet and lifestyle risk is difficult to exclude.”

Researchers ruled red meat as “possibly carcinogenic” — and found that the way in which meat is cooked could increase the amount of cancer-causing agents in it. High-heat cooking like barbecuing is more likely to produce higher amounts of carcinogenic chemicals, like polycyclic aromatic hydrocarbons, the Lancet article says.

5. 34,000 cancer deaths each year could be blamed on processed meat, researchers say

The Global Burden of Disease Project suggested that 34,000 global cancer deaths each year are connected to diets rich in processed meat, according to the IARC.

On the other hand, about one million cancer deaths are attributed to smoking and 600,000 due to drinking alcohol, Reuters reports.

 

*** So it is important to not each too much red and processed meat, and, of course, exercise regularly.
Here is our personal training website: www.UltimatePersonalTrainingVancouver.com

Rohn: The One Thing That Determines How Successful You Can Be. Personal Training Vancouver

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Rohn: The One Thing That Determines How Successful You Can Be. Personal Training Vancouver

Rohn: The One Thing That Determines How Successful You Can Be

No one else “makes us angry.” We make ourselves angry when we surrender control of our attitude.

Jim Rohn.

The one thing that determines the level of our potential, produces the intensity of our activity and predicts the quality of the result we receive—our attitude.Attitude determines how much of the future we are allowed to see. It decides the size of our dreams and influences our determination when we are faced with new challenges.No other person on earth has dominion over our attitude. People can affect our attitude by teaching us poor thinking habits or unintentionally misinforming us, or providing us with negative sources of influence,  but no one can control our attitude unless we voluntarily surrender that control.

No one else “makes us angry.” We make ourselves angry when we surrender control of our attitude. What someone else may have done is irrelevant. We choose; not they. They merely put our attitude to a test. If we select a volatile attitude by becoming hostile, angry, jealous or suspicious, then we have failed the test. If we condemn ourselves by believing that we are unworthy, then again, we have failed the test.

If we care at all about ourselves, then we must accept full responsibility for our own feelings. We must learn to guard against those feelings that have the capacity to lead our attitude down the wrong path, and to strengthen those feelings that can lead us confidently into a better future.

If we want to receive the rewards the future holds in trust for us, then we must exercise the most important choice given to us as members of the human race by maintaining total dominion over our attitude. Our attitude is an asset, a treasure of great value that must be protected accordingly.

When you have the right attitude, you can do the remarkable.

Having the right attitude is an essential prerequisite for success and happiness. The right attitude is one of the fundamentals of the good life. That is why we must constantly examine our feelings about our role in the world and about our possibilities for achieving our dreams.

It is our emotional nature that governs most of our daily conduct in our personal and business world. It is the emotional aspect of our experiences that determines our behavior. How we feel about life’s events is a powerful force that can either freeze us in our tracks or inspire us to take immediate action on any given day. With the right attitude, human beings can move mountains. With the wrong attitude, they can be crushed by the smallest grain of sand.

Our Personal Training Website: Posener’s Ultimate Personal Training.

Personal Training Vancouver

Personal Training Vancouver

 

 

Secrets of Healthy Eating and Portion Control for Personal Training Vancouver

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Secrets of Healthy Eating and Portion Control for Personal Training Vancouver

Personal Training Vancouver

Personal Training Vancouver

Here is an excellent slide show on healthy eating and using common objects as guides to help with portion control. It is a very informative, easy to read and absorb the information for Personal Training Vancouver.

Excellent slideshow on healthy eating and portion control  .. Click the link to the left.

Here is some more information from our website:

Diet

Utilizing a clean diet, (implying foods with less processing and chemical additives), which is well planned, prepared, regular with snacks to keep blood sugarstabilized, well hydrated and portion controlled, we will help you, by choice, enjoy your food and fuel your body for peak performance, health and energy.

Diet is a huge factor in health and there are a variety of challenges that people encounter in achieving their goals. Our experience, sensitivity and awareness can help you eat for health, success and improved energy and performance. You will see and feel the benefits of success.

We will help you recognize your cues and eat less emotionally and eat more conscientiously. We will help you in developing awareness of your habits, develop replacement positive habits, via our consultations and training, and give you the skills to apply your knowledge for your evolving success.

We can help you achieve your goals.

Weight Loss Improved Fitness Peak Conditioning Toning Strength and Endurance Improvment Overall Health and Energy Development Body Scultping Sports Performance

Our program can be designed to your specific objectives. We enjoy seeing you succeed. We will provide objective measures of your progress, if you follow our program, and you will feel tremendous satisfaction of the results you have achieved; consequently, your self-esteem, confidence and overall energy will improve. We are happy to provide various coaching options and consultations to keep you on tract, evolving, motivated, encouraged and disciplined. Your success is our success.

Here is a link to our website for Personal Training Vancouver: Posener’s Ultimate Personal Training Vancouver

10 Reasons Japanese People Live Longer for Personal Training Vancouver

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10 Reasons Japanese People Live Longer for Personal Training Vancouver

10 Reasons Why The Japanese Live Longer Than Any Other People On Earth

It’s no secret that the people of the land of the rising sun tend to outlive pretty much everyone else. For years, people in the West have been looking at the Japanese and scratching their heads, witnessing as Japan rose from having one of the lowest life expectancies post-WWII, to topping the charts globally.

What gives? Although there are no definite answers, years of scientific research and anecdotal evidence have revealed some answers — and tips for the rest of us.

#1. They eat a lot of vegetables.

Traditionally, the Japanese eat lots of rice, veg and fish — generally in that order — and Japan’s infatuation with fermented soy and seaweed means they have no lack of vitamins, minerals, and beneficial phytochemicals.

Unfortunately, from the 19th century onward, there has been an increase in unhealthy Western habits — breaded and battered meats and more recently, white bread, refined sugars, and copious amounts of sweets.

#2. They cook their food differently.

Tempura, tonkatsu and croquettes notwithstanding, Japanese food involves a lot of steaming, pan-grilling, broiling, stir-frying, slow-cooking, and fermenting. They also have a habit of making at least one bowl of soup and usually they prepare small dishes. It helps when they couple their veg and fish intake with lots of fiber from beans, rice, and often beans and rice.

#3. They drink a lot of tea.

While coffee isn’t necessarily bad, there’s a huge tea drinking culture in Japan — and good quality Japanese tea contains far more antioxidants than coffee. This is especially true for Japan’s tea-time specialty: matcha, which is a fine (and often expensive) powdered tea made of young leaves grown specifically to increase their chlorophyll and antioxidant content by depriving them of sunlight.

#4. Their food is fresh.

It’s seriously, seriously fresh. And seasonal. Being a relatively small archipelago with a large amount of arable land, there isn’t much need for food to travel very far before it enters people’s mouths, and that can be said for Japan’s veg as much as it can be said for its fish and grain. In Japanese markets, food isn’t dated by the day — it’s dated by the half-hour according to Naomi Moriyama, who wrote a book entitled: Japanese Women Don’t Get Old or Fat.

#5. They’ve got smaller plates.

Portion control is a traditional part of Japanese cuisine. Etiquette is a huge part of Japanese living, and part of that is the careful use of chopsticks, the practice of eating from a small plate or rice bowl, only garnishing food lightly, serving each item on its own little dish, never completely filling a plate or serving large portions.

In Okinawa, the locals attribute part of their longevity to the saying: hara hachi bu, meaning “eat until you are 80% full”.

#6. They walk, stand, and squat more.

Part of daily Japanese life is the great commute — getting up, heading to the station, waiting for the train, standing in the train, walking from the next station to work, and getting on with life. Public transport is the norm in Japan. People jump on bikes and hop on trains — a car is considered a luxury. Many employees, such as those at Canon, work standing up.

Even going to the bathroom is different in Japan. While there are a lot of Western-style toilets available, old-school Japanese lavatories involve squatting, which is healthier for the bowels.

#7. They’ve got morning exercise — on the radio.

Called rajio taiso, Japan literally has on-the-air exercise routines that are completed in massive groups every morning. The majority of Japanese partake, and there are several degrees of difficulty for different people. Originally a (now defunct) MetLife, Inc. product straight out of Massachusetts, visiting Japanese employees of the Ministry of Communications and Transportation brought radio calisthenics to Japan in the 1920s.

The benefits are obvious — an increased level of athleticism, alertness and energy, alongside better flexibility and focus at the workplace and in school.

#8. They’ve got universal healthcare.

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Since the 1960s, Japan has had a mandatory healthcare system that gobbles up only 8% of the GDP (less than half of what America pays for its current system) while keeping people very much healthy. The average Japanese person visits their doctor over a dozen times a year for check-ups, four times as much as in the States.

#9. They spend more time outside.

In addition to walking practically everywhere, it’s a Japanese custom to eat out with friends rather than invite them in. Japanese living spaces are modest, while restaurant prices are relatively cheap — so socializing outside is a regular occurrence. While the effect of hanging out with people hasn’t been tested on Japanese longevity, social coherence and friendships are important for emotional health.

#10. They focus on cleanliness.

The Japanese are obsessed with cleanliness, and it’s for the better. Their cultural methods are largely based on the centuries-old traditions of Shintoism, a large part of which is the concept of purification. In Japan, it’s not uncommon to bathe twice a day in the summer. Communal baths are a regular thing, and the guidelines and rules within them are strict.

Great article and good principles for Personal Training Vancouver

Our Personal Training Vancouver website: Posener’s Ultimate Personal Training Vancouver

9 Reasons Why Martial Artists Are Awesome for Personal Training Vancouver

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9 Reasons Why Martial Artists Are Awesome for Personal Training Vancouver

9 Reasons Why Martial Artists Are The Most Awesome People In The World

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The longer you practice martial arts, the more changes you see in yourself: mental, physical, spiritual, emotional changes — and before you realize it, you’ve become a completely different person. You are now ready to take on any challenge life throws at you. This is what makes martial arts and those who practice it so awesome: it can fulfill your life in ways you never dreamed possible.

1) They are always working on improving themselves.

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Each training day brings new challenges for martial artists. Whether it’s learning a new technique or perfecting one, martial artists know that there is always room for improvement. Not only does this bring them closer to their goals, but it transfers into their daily lives as well. They just want to keep on getting better, at least 1% a day!

 

2) They are happy.

IMG_1233

There’s no doubt that martial arts is a great stress reliever. Where else can you kick pads, spar or hang out with equally awesome people all day long? It’s easy to do when you love what you do – it’s always endorphin city, 24 hours a day, 7 days a week!

 

3) They are loyal.

IMG_9561

The more time you spend with the same people, the more tightly knit you become. Martial artists feel this way about their teammates, the people who they constantly train with throughout the week. They become part of a big family, where being related by blood becomes irrelevant. They are always there for each other, no matter what, because that’s what families do.

 

4) They are ready to learn new things.

IMG_9990

Martial artists are pretty much up for anything – why wouldn’t they be? They’ve signed up for practically a lifetime of learning. They know that there are always new techniques to learn, new methods to follow, new challenges to face – its all part of continuous self-improvement. This only brings them closer to their goals; not only in martial arts but in their daily lives as well.

 

5) They are willing to take risks.

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Martial artists know that they can’t get anywhere playing it safe. They know that sometimes they have to take risks. Whether it be in sparring or in their everyday lives, they need to take that plunge that could possibly lead to greatness. They know what happens if they refuse to take risks — nothing!

 

6) They are passionate.

IMG_0335

Martial artists always put 150% of themselves into anything and everything that they do. Whether it’s drilling to perfect a technique, preparing for competition or even trying to meet deadlines at work, a martial artist will stop at nothing to pursue his or her goals. And that’s what makes them awesome!

 

7) They are courageous.

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Let’s face it, not everyone has the power to defend themselves in compromising situations or know that they can face their opponent in a match in front of thousands of screaming fans. This is the power of martial arts, it brings you courage beyond belief. Through training martial arts, martial artists have developed the confidence to take control of their lives, way beyond the mats, the ring or even the cage.

 

8) They never lose their cool.

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Martial artists know the value of mental strength. It is what pushes them to go beyond their limits. Whether its during those last few seconds of punching mitts when you can barely breathe or when you’ve been tapped out over and over again and still willing to spar after takes quite a bit of mental strength. As you can see, there’s no doubt that mental strength will help you get through the toughest times in your life!

 

9) They are dedicated.

IMG_9393

Martial artists definitely aren’t slackers. They know that if they procrastinate in training someone’s eventually going to get ahead of them, bringing them further away from accomplishing their goals. Instead, they put in the extra hours for drilling and do the necessary strength and conditioning for peak performance. They know that discipline what is needed takes them to the next level!

 

It’s not hard to see that martial arts is truly the best platform to unleash the greatness within us all. Let’s continue being awesome and improve our lives, just a little bit everyday!

Great article for Personal Training Vancouver 🙂

Here is our website: Posener’s Ultimate Personal Training Vancouver

Quiz: Myths and Facts about Protein and our Program Description for Personal Training Vancouver

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Quiz: Myths and Facts about Protein and our Program Description for Personal Training Vancouver

 

Personal Training Vancouver

Personal Training Vancouver

Quiz: Myths and Facts about Protein. click on the link to take the quiz.

Here is a description of philosophy and our diet suggestions:

Our Philosophy of Health, Fitness Vancouver and Performance

Mission Statement : To bring out the best in our students/clients and ourselves mentally, physically and spiritually in the long term through health, fitness Vancouver, mixed martial arts and personal development.

Our goal is to provide holistic approach to fitness Vancouver, health and performance improvement. By working with an individual, we can design a balanced, comprehensive and specific program to develop the mind, body and spirit to the highest level.

Since lack of mental discipline, skills and knowledge are often the key factors in people not getting the results they desire, we will develop these essential skills with a variety of tools depending on the individual.

The name of the game is results. We will demonstrate results objectively with measurements, pictures, weight and body fat logs, objective performance measures ( ie. max weight lifted, max # of reps in a determined period of time of a particular exercise for a particular area and quality), and various endurance and strength tests.

We view the body as a temple and we want to promote clean habits and abstain or limit things that detract from our goals and potential.

Personally, as a Christian, and having a respect and understanding for a variety of perspectives, I want to evolve our connection with our body/temple where God/holy spirit can reside within us and promote personal development. Regardless of whether you are a believer or not, a strong mind/body connection is typically a positive and a worthy goal and endeavour.

Diet

Utilizing a clean diet, (implying foods with less processing and chemical additives), which is well planned, prepared, regular with snacks to keep blood sugarstabilized, well hydrated and portion controlled, we will help you, by choice, enjoy your food and fuel your body for peak performance, health and energy.

Diet is a huge factor in health and there are a variety of challenges that people encounter in achieving their goals. Our experience, sensitivity and awareness can help you eat for health, success and improved energy and performance. You will see and feel the benefits of success.

We will help you recognize your cues and eat less emotionally and eat more conscientiously. We will help you in developing awareness of your habits, develop replacement positive habits, via our consultations and training, and give you the skills to apply your knowledge for your evolving success.

Our website: www.UltimatePersonalTrainingVancouver.com

Fat Loss and the High Protein Breakfast for Personal Training Vancouver

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Fat Loss and the High Protein Breakfast for Personal Training Vancouver

Here’s what you need to know…

  1. Bulletproof coffee, a homemade blend of coffee, MCT oil, and butter, has plenty of calories in it, but very little nutrients and no protein.
  2. Meal skippers get fatter over time. When the skipped meal is breakfast, fat storage is accelerated.
  3. The more we eat later in the day, or the later we eat in the day, the more likely it is that our meal will be converted to fat instead of muscle.
  4. Other than an increased risk of diabetes and metabolic syndrome, breakfast skippers also have a 27% higher risk of coronary heart disease.
  5. Eating a high-protein breakfast increases a chemical in the brain that’s associated with food reward, while a low-protein breakfast causes cravings for sweet foods that gets worse throughout the day.
  6. A high-protein breakfast has a profound effect on the neurotransmitters that control hunger, brain function, and overall energy levels.

How to Store Body Fat Faster

Butter CoffeeAmerica seems to be in the grips of yet another cultish diet trend. It involves replacing breakfast with coffee, MCT oil, and butter.

They call it “bulletproof coffee.” Users claim better mental clarity, higher productivity, and less hunger mid morning. Personally, I call it “skipping breakfast.”

If you look hard, you can find some good things associated with this trend. People are eating more fat and less sugar and embracing butter again. The drawbacks are that it’s making people undernourished and fatter with less muscle.

Regardless of whether you’ve tried this butter-laced coffee or even heard of it, having a crappy breakfast or worse yet, skipping it, is a bad tactic any way you look at it.

Related:  Protein Will Not Make You Fat

Unless you’ve been living under a rock, you understand that six meals a day is no longer the gold standard. We can survive, thrive, and make gains without carrying around a cooler packed with organic, free-range turkey that’s had a shiatsu massage every day of its short life.

We won’t instantly atrophy and turn into a 60-year old sarcopenia patient because we only managed to get 1 gram of protein per kilogram of bodyweight yesterday.

However, research has made it quite clear that meal skippers put on more weight and body fat over time, while eating less food overall. More importantly, when the skipped meal is breakfast and it’s over-compensated for at dinner, that fat storage is super-charged.

The Big Breakfast

Steak and EggsLike most things, our insulin sensitivity has a natural circadian flow. Skeletal muscle is most sensitive in the morning and experiences a gradual decline throughout the day.

Take a look at the blood sugar levels following 50 grams of glucose ingested at 9 AM compared to 3 PM and 8 PM.

blood sugar levelsThat’s a walloping difference! Conversely, fat tissue is least sensitive in the morning and rises throughout the day.

That means that the more we eat later in the day, or the later we eat in the day, the more likely it is that our meal will be converted to fat instead of muscle. Late day eating is also associated with a slower metabolic rate, decline in glucose tolerance, and less carbohydrate oxidation.

A 2013 study in the journal Obesity compared a big breakfast (700 of 1400 calories at breakfast) and big dinner (700 of 1400 calories at dinner) protocol in a group of overweight and obese women for 12 weeks. The big breakfast group lost more weight and inches and had better improvements in fasting glucose and insulin levels.

Interestingly, they also reduced triglycerides by 33.6%, while the big dinner group saw an increase of 14.6%!

When revisiting the circadian clock of insulin sensitivity, this shouldn’t come as a surprise. The calories consumed at dinner were primed for storage in fat tissue, while the calories consumed at breakfast were primed for storage in muscle tissue.

The Abysmal No-Protein Breakfast

Bodybuilder BreakfastBack to bulletproof coffee. There are plenty of fat and calories in it, but very little nutrients and next to no protein.

The equivalent number of calories in 1 serving (400-450) of this coffee blend equates to approximately 4 eggs, but the eggs have 25 grams of protein and up to 50 times the nutrients.

Sure, the drink can keep you satiated until lunch, but is the goal of eating to eat less and stay full, or to nourish the body?

Despite the caloric influx, one could argue that bulletproof coffee is equivalent to skipping breakfast. And I think you’d agree that a meal with 1 gram of protein isn’t a meal.

Furthermore, it results in higher 24-hour blood glucose levels (average of +6), and increased food intake later in the day.

All of this boils down to breakfast skippers having an increased risk of diabetes and metabolic syndrome from hyperglycemia and elevated fat storage, along with a 27% higher risk of coronary heart disease.

This is likely the result of an increased conversion of food to fat – the body kind (adipose tissue) or the blood kind (triglycerides) – and higher levels of AGEs (sticky proteins and lipids in the blood).

The Almost-As-Abysmal Low-Protein Breakfast

Tiny BreakfastAlthough we shouldn’t be eating to “get full” when we consume an inadequate amount of protein at any meal (breakfast especially), low protein increases our risk of making bad decisions.

For instance, evidence in the Nutrition Journal found that eating protein at breakfast (13 grams or 35 grams) increases a chemical in the brain that’s associated with food reward.

Conversely, a low or no protein breakfast causes cravings for sweet and savory foods to continue to rise throughout the day.

The tendency to reach for instant high-calorie satisfaction is also elevated based on blood sugar irregularities. As mentioned, skipping or eating a low or no-protein breakfast raises our 24-hour fasting glucose levels, which makes us more susceptible to blood sugar crashes.

Multiply that by a few days and the next thing you know you’re leaving work early to crush a Baconator.

The True “Bulletproof” Breakfast

We see better fat loss, increased satiety between meals, significant reductions in fasting glucose and insulin levels, and superior improvements in body composition and insulin sensitivity in those that consistently consume the majority of their calories in the morning.

Breakfast FrequencyThese results are multiplied when that breakfast is big and high in protein.

One of my favorite studies is from the International Journal of Obesity that divided young students into 3 groups:

  1. Skip Breakfast 0 grams
  2. Normal Protein 18 grams
  3. High Protein 48 grams

As expected, the high-protein group reported more satiation and less hunger at varying test times throughout the day.

But what was most interesting is that the normal protein group ate the same amount at lunch as the breakfast skippers, while the high protein group ate less.

Related:  5 High-Calorie Breakfasts for More Muscle

A high-protein breakfast produces a gradual and sustained increase in blood sugar, which means a consistent nutrient supply to the brain and the muscles. This not only keeps us satisfied longer, but also has a profound effect on the neurotransmitters that control hunger, brain function, and overall energy levels.

So let’s forget about things like bulletproof coffee and get back to embracing a big, protein-rich breakfast.

If you want coffee, fry up your leftover steak in butter, cook your eggs in coconut oil, and drink a big pot of black coffee on the side.

Better yet, down that coffee with a hit of 35 percent-fat heavy cream and some cinnamon to keep levels of blood sugar low. That’s what I call bulletproof!

It not only provides far more nutrition, but it leaves you more satiated, just as stimulated, and feeding muscle instead of fat.

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