Protein is widely considered to be primarily ingested through meat. Many do not realize that there are several other great sources of protein including many vegetables, whole grains, milk, yogurt, cheese, legumes, and eggs. Protein plays several roles in your body including:
- Building Materials
- Enzymes
- Hormones
- Fluid Balance Regulators
- Acid-Base Regulators
- Transporters
- Antibodies
- Energy
Many people are confused about the proper amount of protein in their diet, often opting for too much. For healthy adults with normal kidney and liver function and assuming adequate total calorie intake, the RDA for protein for adults is 0.8 grams per kilogram of body weight per day. It is also recommended that protein needs be met via whole foods as opposed to supplements and protein powder.

Often, as a personal trainer, we are asked very specific questions regarding minute details of our clients workouts. Very frequently these questions fall under the category of proper breathing technique. First and foremost, the ability to control your breathing is extremely important to the effectiveness and productivity of each exercise session. In terms of resistance training, exhaling should be performed during the concentric portion of the movement. Likewise, inhaling should be during the eccentric phase.
A fairly common breathing maneuver believed to be optimal for producing maximal force is the Valsalva Maneuver. During the VM, one exhales forcefully against a closed glottis. We, at Studio Element, always watch for this and recommend that our clients breath without using the VM. Despite many who still rationale the VM, numerous studies have shown that it increases blood pressure, increases heart rate, and risk of cerebral hemorrage.

To start the new year off with a bang, Studio Element owner, Jay Siefert had quite a unique opportunity to spread his passion for health and exercise to the far ends of our planet. On his extrodinary trip to India, he visited a small, rural school in the villiage of Ullanoor in the southern state of Kerala. An assembly was planned for all 70 students and Jay had the inspiring opportunity to present to the 10-13 year olds. Although somewhat difficult to communicate due to language differences, Jay spoke to the children about the importance of exercise and physical fitness and disease prevention. Jay enlisted various volunteers to join him in stretching and strength exercises. There may not be a use for any type of personal training facility in the small villiage of Ullanoor, but, like laughter, exercise is universal worldwide. Most of these children will have lives and jobs that will be very physical, everyone must incorporate physical activity into their life in some form. Since returning to the US, great strides have been made to offer more opportunities for sport and fitness to these children. Jay and his traveling partners are providing funds and design work for peg boards, pullup bars, tether ball, and other activities.

If there is one thing that bothers me about the personal training industry is that there are no set regulations that a trainer must meet to train clients. A qualified personal trainer is one who has a least a four year degree in an exercise-science related field and one of a select few certifications. It can be frustrating to those who are educated to have underqualified trainers designing fitness program that are either unsafe or not quite as effective as they could be. We, at Studio Element, take our training very seriously and work hard to provide the most comprehensive, tailored fitness programming available. All of our trainers meet the above qualifications and are dedicated to the success of their clientele.

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Many of us tend to fall into the typical progressive deterioration path of the body and mind as we age, but it doesn’t have to be that way.  Viewing aging as an opportunity for greater wisdom, love, creativity, meaning, and increased mental and physical capacity is vital to living into our eighties, nineties, and beyond with sound bodies and clear minds.  

Many of the following biomarkers of aging can be positively influenced by fitness training and proper nutrition:

1) Aerobic Capacity

2) Antioxidant Levels

3) Blood Pressure

4) Blood Sugar Regulation

5) Body Fat

6) Bone Density

7) Cholesterol and Lipid Levels

Hormonal Levels

9) Immune Functioin

10) Metabolic Activity

11) Muscle Mass

12) Muscle Strength

13) Skin Thickness

14) Temperature Regulation

All of the above aging factors can be altered and improved throughout life by making the choice to do so. We cannot alter our chronological age, the calendar age that we experience each year, but we can have a huge influence on our biological age, the age at which our physiological systems are functioning.  

The first step of resetting your biological age is adjusting your mindset.  If you believe that your physical and mental capacity will diminish with age, it will do so at a faster rate.  If you set your mind to maintain your physical and mental edge, you will be amazed at the result.

Adjusting your mindset alone cannot make you younger.  You must follow through with the other pieces of the puzzle that are known to keep us young including exercise, proper nutrition, eliminating toxins, love, sleep, and cultivating creativity in your mind.  Personal Training can, of course, be a great place to start!