In the industry of personal training, we are bombarded with questions regarding some of the self-appointed super-juices and their highly touted benefits.  I, myself, have always been leery of the actual benefits that one can obtain from regular consumption.

It turns out that the success of some of these “super-fruits” is nothing more than good marketing.  Companies that sell some form of goji, mangosteen, pomegranate, noni, or acai claim that the fruit has miraculous anti-aging, antioxidant properties.

The most popular of the bunch, acai, has had testing that indicates its omega 3 content, high ORAC (oxygen radical absorbance capacity) score, and fiber content.  Further research shows that the omega 3 content and fiber content is minimal at best.  The ORAC reading comes from a powdered acai extract that was a much more concentrated form of acai.

In conclusion, it appears that my initial thoughts on the so-called “super-fruits” is correct.  While they are as good for you as any other fruit, there really is nothing “magical” about them.  As a personal trainer, it is our duty to keep our clients informed about such claims and make sure that they don’t waste their money on false information.

This post is in response to a recent article from the New York TImes entitled “Can Running actually help your Knees?”  A study was done to measure any damage that might have occurred on marathon runners knees during a 10 year period.  Amazingly, no major new internal damage in the knee joints of any of the marathons were evident.  The researchers speculated that “continuous exercise is protective, rather than destructive to knees”

I personally think that this is quite a bold statement.  While this may be true for some (maybe even a majority) of people, there are exceptions.  Being in the personal training industry for 12 years has given me insight on human capability and some people are just biomechanically disadvantaged to jogging or running.  The risk of injury is just much more increased with these types of people.

The research also indicated that the knee is able to be conditioned to the load of running and with consistent training, it can be stronger and more stable.  I do agree that your body’s bones, joints, and musculature need to have some pressure or load placed upon them to grow and sustain, but there are always limits.

The instructor lead, military-style method of group exercise that has grown in popularity over the past 10 years is the unforgiving bootcamp.  Known for a high intensity, no holds barred style of exercise, many associate bootcamps with quick, efficient results.  I just wanted to shed some light on the top benefits of participating in a bootcamp program, particularly in the St. Louis area.

1) Camaraderie and Support.  Since these are done in a group atmosphere, you have 10-20 other people pushing you and supporting you in your combined quest for an ultimate fitness level

2) Increased Intensity.  Probably 95% of most people will not push themselves to the level of a typical bootcamp program.

3) Safety and Effectiveness.  This is true ONLY if the trainers who are administering the bootcamp are degreed and certified like the trainers at Studio Element.  Studies show that personal trainers who have exercise-related degrees and one of the premiere top 5 certifications are more likely to design safer and more effective fitness programming

4) Accountability.  Not only are you held accountable to a specific time and the personal trainer(s), you are also to the rest of the group (and you will hear about it, believe me!)

5) Fun.  Bootcamps are generally designed to be hard, yet keep a fun schedule in mind.  We want our participants to stay interested and keep coming back for more.  Besides, results come quicker when constant variables are being changed.

This post is in response to a recent Time Magazine article that has drummed up a bit of publicity in the industry of personal training.  The article was titled “Why Exercise won’t make you thin” and was written by someone who obviously struggles as many do with weight management issues.

I just wanted to shed some light on some of the comments made by the author and clarify some of his comments.  To begin with, no one in the personal training industry (especially at Studio Element) will tell you that “only” exercise will make you thin.  There is way more involved in the success of any fitness program than just exercise alone.  Our personal trainers can guide you toward optimizing a fitness plan that is individualized to your goals, abilities, and limitations.  If these three things are not addressed, your program becomes much less effective.  Nutrition is another huge piece of the puzzle, possibly more than the exercise for some.  A Registered Dietitian can sit down with you and map out a plan that can most effectively get you to your ultimate goal.

The author goes on to discuss the correlation between the rising health club memberships and equally rising obesity rates during the same time period of the past 10-15 years.  He uses this as reasoning why exercise does not assist in weight management.  There are other reasons why this is happening.  Americans are busier than ever, fast food is easily accessible, and most recently with the economic issues, good (healthy) food is quite often more expensive.

Also discussed in the article is the effect that exercise has on stimulating hunger.   He states that this “causes us to eat more, which in turn can negate the weight-loss benefits we just accrued.”  I believe that the infinite other benefits that exercise can add to someones life far outweigh the added hunger stimulation.  If this is what happens to an individual when they exercise, it is a separate issue that needs to be addressed, possibly with the help of a Registered Dietitian.  It doesn’t mean to quit exercising.

The key to an effective weight-loss program is also the most overlooked and neglected: Your metabolism. Some people are cursed with a slow one while others have a benefit of one that’s incredibly fast. But your genetics don’t have to have the last say. There are some very simple but very effective things that you can do to maximize your metabolism and make it more efficient.

• Perform cardio first thing in the morning and on an empty stomach. This will start your metabolism on a high note and keep it running faster for the rest of the day. Your cardio sessions should last somewhere between 15-45 minutes.

• Eat small, frequent meals throughout the day. When you consume large meals 2 or 3 times a day your metabolism can actually slow and you can become lethargic. By spreading your calorie consumption evenly over a 24 hour period you keep your metabolism more active and you burn more calories.

• Lift weights regularly. Muscle is more metabolically active than fat so by adding muscle to your frame your body will be forced to compensate by burning more calories even when you’re sedentary.

• Consume a moderate amount of caffeine. Caffeine has been clinically proven to speed up your metabolism and burn more calories compared to when you consume no caffeine at all. Just be careful not to consume any close to bedtime, especially if you’re sensitive to its effects.

• Get at least 8 hours of sleep every night. Believe it or not, your metabolism actually gets ramped up and becomes extremely active when you sleep, especially during REM cycles. By sleeping deeply and uninterrupted you can make more efficient use of your time, burn calories while you sleep, and have your metabolism primed by the time you wake up.

Of course, as always, a qualified personal training facility can facilitate a more individualized plan to assist in speeding up the process of developing a quicker metabolism.

Even as personal trainers, we all are continually searching for motivations that keep us interested in exercising.  I have compiled a short list of strategies that anyone could use to stay the course and keep motivated!

1. Educate yourself on the countless physical benefits of exercise- lowered heart rate, improved blood pressure, less disease risk, healthier body weight, etc, etc, etc

2. Create a tailored list of your personal goals that come from a regular exercise program- improved self image, being active with children/grandchildren, improve ability at a sport, etc, etc

3. Exercise with a friend or group- the camaraderie and support are just what some need to hold themselves accountable to a program

4. Track your progress- a qualified personal trainer can evaluate and monitor your progress as you reach certain milestones.  It is probably best to reevaluate every 3-4 months

5. Set very specific athletic goals- run a 10K, compete in a volleyball tournament, etc

6. Reward yourself- pick something that adds to your motivation and make a point to follow through with your reward.

** BONUS TECHNIQUE**  You could always enlist the assistance, guidance, and motivation of a personal trainer from a reputable personal training facility.  Just a thought!