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Cleanse And Detox for The Purpose of Weight Loss

posted by Fitness Focus    |   August 24, 2012 00:18

Questions from around the gym: Do Cleanses and Detoxes Work?

This is a hot topic at all gyms; as discussed in the previous cleanse and detox blog entry; cleansing which is interchangeable with fasting, is certainly not a smart choice in terms of promoting good health. Fasting is also far from a effective method for weight loss, yet it still one of the oldest methods for fast weight loss. It doesn't involve a whole lot of understanding or any drastic changes in your lifestyle.  it just requires starving yourself, then it won't be long until you start to see the numbers on the scale starting to drop.  For people desperate for answers, it doesn't help being bombarded by all the New Age products on the market that claim to help them get the most out of their weight loss fast.  Fasting is an easy and non-invasive method of losing weight and is hyped up by some self-appointed experts as the best method to deal with weight loss and obesity, when used in combination with their products and services.  When you do a detox, you do lose some weight temporarily, but most of the immediate weight loss that occurs is just a result of the lack of fluid retention that naturally happens when a person does not eat. So, the weight that is lost is short lived is short-lived at best, and it inevitably be regained after a couple days of returning to your normal eating habits.  Previous in the blog you read about detoxes and cleanses and their unrealistic role of detoxifying your body  The main reason people incorporate a detox into their lifestyle is for the purpose of weight loss,

Fasting & Weight Loss:  Understanding the Mechanisms Of Short Term Fasts
This section will explain a bit more of what fasting really does to our bodies and what impacts it has on leading a healthy lifestyle.  One important aspect of understanding what happens during a cleanse is to have a clear picture of exactly what is happening in your body when you decide to stop or restrict your nutritional intake. Sugars that are broken down and stored in your body the form of glucose is the main source of fuel for your body and is necessary not only for our muscles to work but also for our brain to be efficient.  When your food intake is limited, the low blood sugar levels in your body trigger an increase in the two hormones glucagon (which is a for of glucose - sugar found in your liver and muscles) and epinephrine. One function of these hormones is the stimulation of the conversion of glycogen into a useable fuel by means of a process called glycogenolysis. The human liver and muscles have enough glycogen to last for two to three days; this is one reason that brief periods of fasting, say for a medical procedure, are usually harmless for healthy individuals.

Fasting and Weight Loss:  The Effects of Long Term Fasting

When you decide to limit or completely remove most foods from your diet as most cleanses require, there will be a brief period when your body will start to use your stored body fat as a fuel source. During this period, the change in body weight will not be noticeable by any means.  Too long of a period without proper nutrient intake, such as protein, carbohydrates and to a lesser extent fats, your body will go into a catabolic phase which basically means you will actually start to loose muscle mass.  So, losing muscle mass might take the numbers on the scale in the direction you want, but that doesn't mean that it was kind of weight you wanted to lose. Muscle is what gives a person the hard or in shape look once they achieve desired body fat levels. A long period without food has another negative and

undesired effect on the body.  When your body is deprived of calories for fuel it goes into a survival mode, so when the calories are reintroduce when you eat again your body will use what is immediately needed and store the rest as,you guess it, bodyfat.  So a cleanse that last for 30 days, 10 days, or even 3 days will ultimately lead you back to where you were a the beginning.

So you see, a cleanse as a method of losing unwanted body fat is really not the answer.  If anything it will make you more tired and less capable of living your daily life, including work and exercise.  As stated in the previous article, depriving yourself of nutrients is not doing your body any favors.  There is no substitute for proper, healthy eating.

 

Avoiding Weight Gain After Taking It Off

posted by Fitness Focus    |   August 14, 2012 17:31

A Solution to Weight Regain Through Increasing Muscle Mass & High Intensity Training

There is one absolute, most important factor in any sustainable weight loss program.  It goes beyond simply burring off calories through cardiovascular exercise and lowering calorie intake, but rather focusing instead on increasing overall muscle mass. Increasing muscle mass means a higher resting metabolic rate, which allows for calorie intake to stay higher and within more practical limits for the average person.  Many studies confirm the role of resistance training; it preserves muscle mass during diet controlled weight loss and a simultaneous increase in overall fat loss as a result.  If a person's resting metabolic rate account for over 70% of their daily energy expenditure and is determined by that person's fat free muscle mass, it only makes sense that attempts to lose weight through practices that can decrease muscle mass is inevitably counterproductive.

On the other hand, increases in fat free muscle mass from weight training lead to higher resting metabolic rates. Which, when combined with the added calories burned during resistance training and from excess post exercise oxygen consumption, can gradually and permanently decrease body fat levels when used in conjunction with muscle promoting high protein diets that are not overly hypocaloric.

Aerobic Exercise Vs Resistance Exercise For Long Term Weight Loss

aerobic exercise does not prevent weight regain

Aerobic exercise can decrease body weight, althouh it comes at the expense of maintaining muscle mass and thus does not prevent the you from regaining the weight again.

People have always been skeptical  rowards the use of exercise for muscle building as a main tool for weight loss.  Aerobic exercise is typically what we associate with shedding body fat, even though many studies find high intensity weight training to be more efficient than the conventional aerobic exercise for reducing fat mass. Aerobic exercise can indeed reduce fat mass, but has very little effect if any on the preservation of fat free mass. Not only does this increase the possibility of weight regain, but from a cosmetic point of view, diet induced weight loss using such forms of exercise would result in a smaller, but still flabby version of what you started out with if resistance exercise is not included in your regime. Following aerobic exercise, there is a miniscule increase in calorie expenditure for up to 48 hours after the exercise, but only if this exercise is done with a vertain degree of intensity and at a long duration. This seems like a relatively large window, however there is not an increase in resting metabolic rates.  On the other hand, increases in a person's muscle mass permanently increase thier resting metabolic rates, and the state of the after burn effect of high intensity training from excess post exercise oxygen consumption is also greater than that of aerobic exercise. 

The other factor that favors high intensity resistance training for long term weight loss without weight regain is the use of a high protein diet designed to increase muscle mass. Studies have shown that a high protein intake of 18% or more of total energy intakes limits weight regain in those who have lost weight.[28] Diet induced thermogenesis accounts for about 10% of energy expenditure and high protein foods not only have a high thermogenic and muscle sparing effect, but also promote higher satiety levels after consumption which can limit excessive calorie intake.

A reduction in body fat through high intensity resistance training doesn't yield the quick drops on the bathroom scale that would be seen from a higher volume of aerobic exercise with a low calorie diet, which in itself is a good thing as you don’t lose muscle mass in the process. However it does provide a long term solution for those needing to lose weight with the added benefits of increased strength and improved self esteem thanks to increased lean muscle mass. Muscle mass that is key to the development of the lean, toned and tight body that is without question the Holy Grail of our time. A look that is unattainable from high levels of aerobics and or low calorie intakes, as such activities have little effect on the increased development of skeletal muscle and from what we know can predispose you to regaining the weight you worked so hard to lose. 

Meet the Personal Trainers: Vince Wawryk

posted by Fitness Focus    |   August 12, 2012 19:18

Vince

Vince is the head trainer at Fitness Focus.  He created Team Wawryk Training in hopes of sharing first hand experience with weight gain, weight loss and healthy lifestyle with clients to achieve success in life and in competition. Vince entered his first bodybuilding contest in 1991. Over the past 20 years, Vince has dedicated his life to the sport. Bodybuilding is important in fitness as it instills discipline and dedication, it also teaches healthy and proper weight management methods; very important pricipals to lead a healthy lifestyle. Vince is an expert on these methods like no one else.

Vince has dedicated himself to research, studying nutrition and working hard everyday.  Vince is always trying new ideas and tweaking his diet and different training methods to be the best that he can be and pass on these experiences to his clients. His motto has always been..."compete against yourself" he tells competition clients "don't worry about somebody else on stage, and work towards doing better than you ever have before. If you can do that, you will learn, grow and ultimately achieve your goal." That's what Vince did; and that is how he became the 2007 Canadian National Champion of Body Building.

If you would like to contact Vince you can email to vince@teamwawryk.com or go to www.teamwawryk.com

Beyond The Weight Room: What It Takes

posted by Fitness Focus    |   August 7, 2012 19:44

The August issue of Well Being Magazine is now available at the gym and many other locations around the city.  Here, for you is our favorite article from the August issue, Beyond the Weight Room is another section from Melissa Leier.

Beyond The Weight Room: What It Takes

Curiosity

You start off by wondering if you can do it. Perfect. You’re in the right mindset. Now give it your best shot and surprise yourself at what you can achieve!

A Powerful Coach

To get to your goals, to challenge yourself and stretch beyond what you thought you were capable of, researching and finding a coach who is a good fit for you is a great way to start. Without coaching we can do well, but often can’t get pushed above and beyond what we think we can achieve. Even as a personal trainer and exercise physiologist myself, I need coaching to drive me forward.

Accountability

You must be accountable to both yourself and your coach. Make a commitment to yourself to work your hardest. By slacking off in the gym or fuelling your body with poor nutrition you’re ultimately only cheating yourself. You’ve likely invested a lot of time and money into training, so keep in mind that you want to get the most out of it. I thrive off of positive reinforcement and recognition of hard work and I never like to be in a position to disappoint. This is why having a coach works wonders for me.

Being An Early Riser

Get used to it, there will be morning cardio. No matter how tired or sore you are, you have to get yourself out of bed and go as hard as you can. I find that if I pack my meals and my workout bags and lay out all my clothes the night before it is a lot easier to just get up and go. It is surprising what just washing your face in cold water or having a quick, cool shower can do to wake you right up with some energy.

Dedication To Diet

You must make a commitment to stick to the plan regardless of what is going on in your life. This means packing your own meals along with you to social events, family get-togethers, work functions, etc. that are going to last more than three hours. You may feel like a weirdo with your container of chicken and broccoli at these things, but get used to it.

Doing Your Homework

Since the sport is judged subjectively and can change from year to year, you have to do your homework and find out what the judges are after. You are judged on the full package that you present, so make sure you cover all your bases. Your physique is just one piece of the puzzle. Everybody’s body type is unique, so you may need to find out which division is right for you. Overall presentation can also include stage presence: posing, confidence, elegance, poise. Your movements and transitions in posing need to flow. Watch videos online of the pros and then take pictures and videotape yourself often.

Internal Drive

Go beyond your comfort zone and push past the point you thought you could. Since I most often train on my own, I create my own motivation by giving myself challenges in my workouts. For example, when I’m doing cardio daily, I’ll set a goal to have covered x number of miles in a certain time. The next day I’ll have to make sure I do no less than that to keep building on the intensity each day. Another trick I use is to challenge myself to my own “wet t-shirt contest,” where I don’t let my workout end without having sweated up a storm from working hard with high intensity. If the t-shirt’s still dry at the end of the workout, I’m not done yet!

Cuts, Scrapes, Bruises & Calluses

Sure, we try to look our best on stage, but leading up to that point it’s not all pretty. Year-round I have hands that are callused from gripping barbells and dumbbells. I wear gel nails, but often I have corners chipped off after a week or two of wear and tear. I’ve had the bottom of my shins scraped off from rubbing on the leg extension padding (or lack of padding!) and usually I have big bruises on my hips or thighs from banging them on random gym machines.

Read this entire artice and many more great ones like it at http://www.saskatoonwellbeing.com/

Meet the Personal Trainers: Chris Pylypchuk

posted by Fitness Focus    |   August 2, 2012 13:44

Meet the Personal Trainers: Chris Pylypchuk

 

Chris has always had a passion for Fitness and Sport and has participated avidly in both since high school. Along with many other competitive childhood sports, Chris spent time wrestling and playing football.  In 2003 he entered in his first bodybuilding competition in the Saskatchewan Amateur Bodybuilding Association.  He feels fortunate to be able to share this passion with clients and friends at Fitness Focus and is proud but stays humble in contributing to their success. Chris believes firmly that it is important to practice what you preach; as such he is not just a Personal Trainer but also a competitive fitness athlete. Chris’ goal as your trainer is to be %100 honest with you about where you are, about your progress, where you want to be, and in your Client/Trainer-relationship. He continues to constantly educate himself to improve his ability to provide you with the latest and most effective techniques to help you achieve your goals, ultimately making him a better trainer. Chris’ mission is not only to help you condition your body but also your mind, to make his teaching something you can live with, enjoy and incorporate into your life.

 Qualifications:

  • Can-Fit-Pro Certified Personal Trainer Specialist
  • WBFF Pro Fitness Model
  • B.Sc Biochemistry University of Saskatchewan

Chris specializes in One on One Personal Training, Customized Fitness and Diet Plans, Weight Management and Contest Preparation.

If you would like to contact Chris you can email to chris@teamwawryk.com or go to www.teamwawryk.com

Meet The Personal Trainers: Jamie Polson

posted by Fitness Focus    |   August 1, 2012 12:19

Meet the Personal Trainers: Jamie Polson.

Jamie's interest in health and fitness began as a young teenager.  He has devoted many hours and energy to improving his overall health, wellness and physique; and takes pride in sharing his knowledge with his friends and clients to help them achieve their goals and enjoy life. Jamie is very serious about train; not only his own training, but those who he trains as well.  He has a respect for hard work and believe if a person is going to embark on a path towards a goal it should be done right, without cutting corners and honestly.  Over the course of 25 years, he has amassed the experience along with certifications in fitness and nutrition.  From beginner to a well seasoned weight lifter, Jamie has the tools to help you exceed your weight management goals.

Jamie specializes in Individual Dietary Plans, Customized Fitness and Workout Programs, Weight Management and Lean Muscle Tissue Growth.  His qualifications include: Fitness and Nutrition Diploma and over 25 years in health and fitness 

You can contact Jamie directly by email at jamie@teamwawryk.com

Saskatchewan Sweethearts 2013 Calendar

posted by Fitness Focus    |   July 28, 2012 02:04

Supporting Telemiracle 2013.

Fitness is one of the fastest growing passions in Saskatchewan.  The Saskatchewan Amateur Body Building Association is becoming widely recognized for its innovative approach to promoting fitness, health, and well balanced lifestyles. While many individuals have the luxury of participating in these events, many others do not due to illness or other medical conditions.  Saskatchewan women are getting together to raise funds in hopes of assisting individuals whom are in need of special medical requirements.

Calendars to support Telemiracle 2013 can be purchased at Fitness Focus and Stellar Gear in Saskatoon

All funds raised from this project will be donated to the Kinsman Telemiracle Foundation.  The Kinsmen Foundation raises funds throughout the year in order to provide equipment or other requirements to those who are in need of medical assistance.  This can range from specialized medical equipment (for individual, groups, and agencies) to coverage of travel expenses when specific procedures are necessary.  The assistance of this foundation allows individuals and their families the ability to reduce stress and acquire services that they may not have otherwise been able to access.

The women that appear in this calendar represent hard work and dedication.  On behalf of all the women that participated in this project, I would like to thank you for purchasing our 2013 calendar.

About Telemiracle

Thanks to your donations, the Kinsmen Telemiracle Foundation has the opportunity to improve the quality of life and the independence of hundreds of people every year. Saskatchewan residents are able to access special needs equipment and medical assistance that wouldn’t otherwise be attainable.

Helping Individuals

Innovations like ceiling track systems, portable lifts and ramps, funded by the Kinsmen Telemiracle Foundation, are making it possible for people to live at home and still receive the care they need. And with equipment like specialized wheelchairs, electric scooters, vehicle conversions and communications devices, people are achieving a level of independence they didn’t think possible.

When people can’t access the level of care they need at home, they must often travel to health care facilities in other parts of the province or country. And while the medical procedures may be covered by health care, the patients and their families must pay for their own travel, meals and accommodations. By easing the financial strain, the Kinsmen Telemiracle Foundation allows families to focus on what only they can provide – love and care.

Helping Groups

All across Saskatchewan, loving care homes have been established with a family atmosphere to provide comfort and care to people with special needs. Kinsmen Telemiracle Foundation provides funding for things like ceiling track systems, specialized tubs, lifts, specialty beds and personal care equipment to make those homes even better suited to provide quality care.

Helping Health Facilities

Every year, specialized medical equipment that is not fully funded by government is purchased in different communities to ensure healthcare facilities have everything they need. This year Kinsmen Foundation grants included:

  • $66,000 to the Lloydminster Region Health Facility for a portable ultrasound;
  • $1,250,000 to the Regina General Hospital towards and electrophysiology lab to serve people with heart issues throughout southern Saskatchewan;
  • $115,000 to purchase infant hearing screening equipment at Royal University Hospital;
  • $140,000 to the Preeceville Integrated Health for various pieces of equipment;
  • $150,000 to the Moose Jaw Hospital develop an equipped isolation room;
  • $161,000 to the South Saskatchewan Stroke Care Network to rehabilitate stroke victims
  • $500,000 to St. Paul’s Hospital for cystoscopy equipment at the new urology centre.

Combined with previous years’ contributions to Estevan, Yorkton, Lloydminster, Swift Current, Saskatoon and other communities, you can see that Telemiracle dollars reach out to every corner of the province.

Helping People Every Day

In the past year, 579 applications for funding were granted for amounts ranging from $125 to $1,250,000. That’s more than one grant for each and every day of the year, and every dollar comes directly from donations to Kinsmen Telemiracle. Your donations will make a difference – you really are “helping people every day.”

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Informational

Meet The Personal Trainers: Tammie Teneycke

posted by Fitness Focus    |   July 21, 2012 19:19

Tammie Teneycke

As the owner of Fitness Focus in Saskatoon and member of Team Warwyk Personal Training, Tammie has over 20 years of experience in the gym and is not slowing down anytime soon. Through all the years of training she has become a master of weight management. What Tammie enjoys most about personal training is her interaction with her clients; sharing her successes and failures, and allowing her clients to reach their goals by sharing her experiences. She is passionate about constantly continuing to educate herself in the never ending knowledge that is health and wellness which in turn makes her a better trainer. Tammie says "My Passion for personal training is an important part of my day to day living. Having the drive to compete several times at National levels in figure has given me the experience and charisma that allows me to be a beter trainer for my clients."

Tammie is also a very involved group fitness instructor, her favorite classes to teach are TRX, Spin and Fusion.

Tammie's qualifications and experience include:
 B.C.R.A. Certification in personal training. Can-Fit-Pro Fusion Specialist, Recreation and Leisure Management, Twist Conditioning Coach, TRX & Bosu Certifications, and Helen Vanderberg Pilates Infused Core.

For more information, inquiries or to book with a trainer please contact us at the gym at (306) 244-6413

Fitness Focus is Saskatoon's No Contract Gym

A Perspective on Fat

posted by Fitness Focus    |   July 20, 2012 16:05

Questions from around the gym about dietary fats;

Essential properties of your food, including fats, must be ingested in optimum quantities to build optimum health. Surveys show that the majority of the members of affluent populations obtain too little of many essential substances, leading to deteriorating health which in turn leads to degeneration due to malnutrition and ultimately kills two-thirds of the world's population.

More than 70% of people die from just three conditions that involve fatty degeneration: cardiovascular disease (50%), cancer (25%), and diabetes (3%).

Some fats are detrimental to our health, but the fact is that some fats are very important for health. If we eat the right kinds of fats in the right amounts and balances, they will contribute to good health; the wrong kinds of fats in the wrong amounts and balances will cause degenerative diseases.

Fatty acids are part of the basic structure of dietary fats. Almost all dietary fats contain a mixture of saturated, monounsaturated and polyunsaturated fatty acids. The type of fatty acid that predominates determines whether it is solid or liquid as well as its stability. They are key building blocks of all fats and oils (lipids) both in our foods and in our body. Fatty acids are also the main components in neutral fats (triglycerides) carried in our blood, and stored fat (adipose) which serves as an important source of energy.

Saturated Fats

Saturated fats are found primarily in animal products such as beef, pork, lamb, and ham as well as whole milk, cream, coconut oil, and vegetable shortening.  The body uses saturated fats to make cholesterol. A high dietary intake can raise LDL (‘bad’ cholesterol) levels in the blood, increasing your risk of heart disease.

It is recommended to limit your intake of saturated fats to lbe ess than 10% of your total daily calories.

Polyunsaturated Fats

Found mostly in corn, soybean, safflower, and sunflower oils and certain fish oils, these fats may actually lower your total blood cholesterol levels. But they may also lower your good cholesterol (HDLs) and are still high in calories. They should not exceed 10% of your total daily caloric intake.

Monounsaturated Fats

These fats are found in olive, peanut, and canola oils. It is thought that monounsaturated fats may reduce LDLs (bad) without affecting HDLs (good). It is recommended that these fats make up no more than 10-15% of your total caloric intake.

Trans-fatty acids

Trans-fatty acids occur when polyunsaturated fats are hydrogenated to make margarine and shortening. These fats are processed by injecting hydrogen into the food product.  While the jury is still out, it is thought that trans-fatty acids behave much like saturated fats, raising LDL cholesterol.

Essential Fatty acids (EFA)

Essential fatty acids are sources of Omega-6 and Omega-3 fatty acids (technically categorized as polyunsaturated fatty acids). They include linoleic and linolenic acids. The body must have these essential fatty acids, yet cannot synthesize them itself. One of the main functions of essential fatty acids is the production of prostaglandins which are hormone-like substances that regulate many body functions. They basically control every cell of the body on a second-by-second basis. They are required for energy production and increase oxidation and metabolic rate. Some of the many benefits of EFA's for the body are reducing blood pressure, preventing inflammation, stimulating immunity, reducing joint tenderness, and positively influencing HDL/LDL cholesterol levels.

Cholesterol

We are told to think of cholesterol as the enemy, our bodies do need cholesterol. In fact, much of our cholesterol is made inside our bodies, by the liver. People don't need to consume dietary cholesterol because the body can make enough cholesterol for its needs. But the typical diet contains substantial amounts of cholesterol, found in foods such as egg yolks, liver, meat, some shellfish, and whole-milk dairy products. Only foods of animal origin contain cholesterol.

Cholesterol is transported in the bloodstream in large molecules of fat and protein called lipoproteins. Cholesterol carried in low-density lipoproteins is called LDL-cholesterol; most cholesterol is of this type. Cholesterol carried in high-density lipoproteins is called HDL-cholesterol. LDL-cholesterol and HDL-cholesterol act differently in the body. A high level of LDL-cholesterol in the blood increases the risk of fatty deposits forming in the arteries, which in turn increases the risk of a heart attack. Thus, LDL-cholesterol has been dubbed "bad" cholesterol. On the other hand, an elevated level of HDL-cholesterol seems to have a protective effect against heart disease. For this reason, HDL-cholesterol is often called "good" cholesterol.

Body Fat

Body fat (fat present in the cells of adipose tissue) is probably the fat that most people are familiar with. Body fat is vital to daily body functions. It cushions the joints and protects the organs, helps regulates body temperature, stores vitamins and helps the body sustain itself when food is scarce. However, serious health risks have been associated with both too much and too little body fat.

The Fat Perspective  -  Written by Jeff Behar

Fitness Focus, Saskatoon's No Contract Gym

Fitness Focus MS Marathon

posted by Fitness Focus    |   July 9, 2012 15:28

Come down to the gym to join everyone in the Group Fitness Studio at Fitness Focus on Sunday, July 29, 2012 for back to back group fitness classes in the Group Aerobathon for The 2012 MS Bike Tour in Regina.  The Marathon starts at 10:00am and runs until 4:00pm.  All Proceeds from the Aerobathon will go directly to The MS Society. Donate a little or donate a lot; what you give is completely up to you, every donation helps the cause and you don't need to be a member of the gym to participate, this event is open to everyone.

Can you imagine having Multiple Sclerosis? Multiple Sclerosis means that one morning you may not be able to walk when you wake up? Or that you may suddenly have impaired vision. Or that your memory will fail you for no apparent reason. The symptoms of MS are many and vary for everyone. It's estimated that approximately 55,000-75,000 men and women in Canada have the disease, and every day about three more people are diagnosed.

About the MS Bike Tour

You can be a dedicated cyclist or just looking for a bit of recreation, pedaling in the MS Bike Tours means you will be a part of an extraordinary group of Canadians who are getting outside to raise money in the fight against MS. The MS Bike Tour is a pledge-based fundraising event that provides Canadians with the opportunity to ride through scenic and often spectacular parts of the country. Over 10,000 cyclists are expected to participate in the 22 one-day and two-day tours taking place across Canada between June and September.

It has been a critical part of the MS Society’s fundraising efforts for over 20 years and proceeds from this event fund innovative programs and services and support ground breaking research dedicated to finding a cure.

Having multiple sclerosis means that one morning you may not be able to walk when you wake up. Or that you may suddenly have impaired vision. Or that your memory will fail you for no apparent reason. The symptoms of MS are many and vary for everyone. Canada has one of the highest rates of MS in the world which is why we need your help. All you need is a bike and the passion to help find a cure for MS!

If you have any questions about our Group Fitness Classes or the Marathon please contact us at info@fitnessfocus.ca

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