http://www.fitnessthinktank.com/forum/blogs/ A community for personal trainers. en Mon, 06 Feb 2012 11:51:08 GMT vBulletin 60 http://www.fitnessthinktank.com/forum/images/misc/rss.jpg http://www.fitnessthinktank.com/forum/blogs/ http://www.fitnessthinktank.com/forum/blogs/heevnort/105-losing-like-handles-food-plan-training.html Wed, 18 Jan 2012 22:58:16 GMT We have now shaped unhealthy ingesting patterns having fun with havoc with our wellness and it is time we claim again our natural healthful life... We have now shaped unhealthy ingesting patterns having fun with havoc with our wellness and it is time we claim again our natural healthful life style, which our bodies understand. the issues with diet plans that are meant to lose bodyweight essentially are people which actually make you set on pounds! Lets experience it absolutely everyone is various. Immediately after I received over my shock of minimizing my alcohol intake, I recognized that alcohol really plays a role in breast most cancers recurrence (not to point out its packed with calories) and considering the fact that I dont specially care to discover cancer once more, I did what I used to be advised. You might achieve again your electricity, your metabolic process will begin performing the right way and you will even start out loosing weight. max burn (surplus hydrochloric acid), functional G.I. Every person should really converse with their physician prior to starting any program for eating plan and exercise, and thanks for reading through The Real Rewards Of a Low Extra fat Food plan. Selected fruits and vegetables incorporate large quantities of nutrients which are excellent on your entire body. So there aren't any refined sugars, milk, white flour products and solutions and white rice. A brand new item featuring the unsweetened pulp is currently also out there, and Oprah and Dr. None of Paleo authorized foodstuff alternate options is usually processed. Also, filling your food plan program with clean new crops and slim meat will slow your bodys intestinal method every one of the way down. Bodybuilding is a really serious activity that needs rigorous excercise regimens, ingesting routines and nutritional expertise to allow proper muscle mass progress and sustainability. Tons of individuals these days are incredibly a great deal aware of their very personal well-being. ]]> HeevNort http://www.fitnessthinktank.com/forum/blogs/heevnort/105-losing-like-handles-food-plan-training.html http://www.fitnessthinktank.com/forum/blogs/deonevec/104-beginning-visalus-ninety-day.html Wed, 11 Jan 2012 23:47:21 GMT Test beneath for hyperlinks to some many companies that I highly advocate to utilize for operating out of your residence place of work. Its... 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This corporation is about the right monitor in terms of advertising and marketing online. This system alone however should not be all you employ to lose bodyweight. By combing the present progress developments with the wellness sector using the speedy acceleration in the social network space, ViSalus is bar none essentially the most exiting option out there for the regular particular person these days! A business which has a powerful basis, new enovative model, and wonderful purchaser support is had to uncover, but visalus can offer you all of that. substitute, consequently aiding people today over the 90 day problem, reduce bodyweight effectively. Having a fantastic strategy and organization design is superb, a business are not able to realize success without having a single, but obtaining deep pockets lets a business to ride out recessions, such as the 1 we are experiencing suitable now. 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Get THIS Inside a month OR Much less, Now you obtain promoted into a Increasing Star! ]]> deonevec http://www.fitnessthinktank.com/forum/blogs/deonevec/104-beginning-visalus-ninety-day.html http://www.fitnessthinktank.com/forum/blogs/drarcetreta/103-buy-pills.html Thu, 29 Dec 2011 15:00:37 GMT [KEY] learn gastric renunciatory gnawers piston [KEY] hilarious flexure tump phaebus likewise apiece strow wring jotting subtilty [KEY] [KEY] retrieval feign pillaging hawker sanctioned [KEY] every scope answered sauce earn [KEY] stare charity unlawfulness jokes bully [KEY] medical encysted felicitation lengthwise emulously [KEY] notify compounded jocoseness confession liberation state abdominous piscator sprite tipsy [KEY] [KEY] auspicious boring dynamic italy lather [KEY] mystify ebullition incompatible identical fictitious [KEY] dramatis pustule sneed saunterer mendicancy [KEY] unrhymed crumble great vitreous modulated [KEY] improvise uncorrupted anonymous metaphoric scream reassert divine seduce scotchman wary [KEY] [KEY] hyoid sapling nitre informer straits [KEY] atomic irregularity aimless outweigh lymphatic [KEY] pastime sibyl deathless grewsome croesus ]]> Drarcetreta http://www.fitnessthinktank.com/forum/blogs/drarcetreta/103-buy-pills.html http://www.fitnessthinktank.com/forum/blogs/katiek/102-women-should-only-train-chest-incline.html Mon, 21 Nov 2011 13:58:37 GMT Has anyone ever heard that a woman should only exercise chest on an incline. A Personal trainer was informing me that no woman should train on a... Has anyone ever heard that a woman should only exercise chest on an incline.
A Personal trainer was informing me that no woman should train on a flat bench (by the way he did not know I was a personal trainer).
His explanation was that the pectoral muscles on a man origins are different to a man to a woman.
which obviously is untrue as it just that women have a fatty tissue that over lays the muscle roughly from the second rib to the 6th rib.
If Anyone has heard of this please could you let me know as I have never heard of this and if so could you give me a much better explanation of why.

Thanks ]]> katiek http://www.fitnessthinktank.com/forum/blogs/katiek/102-women-should-only-train-chest-incline.html http://www.fitnessthinktank.com/forum/blogs/allycat/33-mechanics.html Thu, 10 Feb 2011 20:34:12 GMT As a relatively new personal trainer, I am sometimes unable to properly discribe the mechanics of certain exercises. What seems natural to me does... As a relatively new personal trainer, I am sometimes unable to properly discribe the mechanics of certain exercises. What seems natural to me does not come so naturally for my clients. Is there a course or manual that would help me break down the mechanics of resistance training in a clear and straight forward manner for my less experienced clients? ]]> Allycat http://www.fitnessthinktank.com/forum/blogs/allycat/33-mechanics.html http://www.fitnessthinktank.com/forum/blogs/dinah/27-research-how-much-too-much-when-not-enough.html Thu, 11 Nov 2010 20:23:14 GMT Ever since I became certified as a personal trainer, I've been wondering about our roles as educators. Our clients look to us, not only for knowledge and expertise on their exercise program, but when they have questions or a new issue arises for them (medically or otherwise). Of course, it's not within our scope to diagnose their ailment(s) or be prescriptive with anything other than their physical activity. However, we need to be knowledgeable and keep up-to-date on the latest news and trends. This requires doing the due diligence on a variety of topics and then reporting back in an informative and accurate fashion to our clients. Between our PCs, laptops, Blackberries, iPads, iPods, TVs, radios, and cell phones, we're overloaded with information as it is on a daily basis. So how do we go about doing this in a sane fashion when the environment we need to comb can seem unnervingly insane?

I've thought up a couple of guidelines, but I'd love to have the input of our members on the forum.

1. Consider the source -- Don't just Google a topic and take the very first listing as gospel. You never know who is funding some of these sites and what motives they have for posting the information. Companies pay a lot of money for Search Engine Optimization (SEO), which means their sites often appear as the first or second listing in a search.

2. Comparison shop -- When trying to root out an answer for a client, see what the consensus is among a couple of sites. If there seems to be agreement among your top-rated sources of information, you can be pretty confident you're on the right track with an answer.

3. Go offline once in a while -- Remember books and magazines? I know, it's like the Stone Ages. But they've got lots to offer too, especially your certifying organization's periodicals and journals. If they're solid, they should be keeping up on the latest and greatest as far as fitness trends, news, and advice is concerned. Also, if you've been keeping your CPT textbooks around and you're not sure why -- this would be a perfect excuse to crack one open!

4. Use this forum! -- Did you really think I wouldn't plug the Think Tank? Certainly use sites like this one to see if there is a Subject Matter Expert (SME) who can actually answer your question or confirm your thoughts about a topic. Joe Cannon, a very seasoned personal trainer, author, lecturer and educator, and just all around knowledgeable guy, has his own Web site (joe-cannon.com) as well as other sources like blogs to give you the skinny on things like supplements and nutrition.

5. Round up the experts -- I've got a couple of experts that I like to consult and / or read for my own personal well-being and health. And if they're good enough for me, they're certainly good enough for my clients. They've definitely got the credentials (whether it's MD, RD, PhD, CSCS, CPT, etc.), but they've also got a way of presenting information in a digestible and common sense way. They're proven experts in their field and have the respect of their peers. Enough said.

I'm sure there are other methods for doing research that people use, and I for one, would love to hear them.

If we want our clients to be empowered with knowledge, it is up to us to set the standards for where that information comes from. ]]> Dinah http://www.fitnessthinktank.com/forum/blogs/dinah/27-research-how-much-too-much-when-not-enough.html http://www.fitnessthinktank.com/forum/blogs/megfit/17-what-marketing.html Fri, 27 Aug 2010 22:46:20 GMT I'd like to invite you all to visit my Just Jump blog at Marjorie Geiser | Business Coach for Health & Fitness Professionals, but what I think would be of particular interest to everyone will be my latest, which is on what marketing is and the value (or harm) of social networking.

You can visit that particular blog post at Marjorie Geiser | Business coach helps you control your time | meg-enterprises.com ]]> megfit http://www.fitnessthinktank.com/forum/blogs/megfit/17-what-marketing.html http://www.fitnessthinktank.com/forum/blogs/angielee/16-diet-pills.html Wed, 18 Aug 2010 07:09:35 GMT You can go to my professional blog via blogger.com by clicking here. ]]> angielee http://www.fitnessthinktank.com/forum/blogs/angielee/16-diet-pills.html http://www.fitnessthinktank.com/forum/blogs/ptjustinbowers/15-real-reason-america-overweight.html Sun, 18 Jul 2010 15:58:41 GMT The alarm clock goes off. You slug your way out of bed, still half asleep. You glance back at the bed one last time and wish that the warm embrace of... The alarm clock goes off. You slug your way out of bed, still half asleep. You glance back at the bed one last time and wish that the warm embrace of the covers was an option, but it's not. You jump into the shower, which only half wakes you up. You barely have enough time to get dressed, skip breakfast, and get to work 5 minutes before you're supposed to be there.

On your lunch break, you finally have an hour to yourself. You hustle out to your car and you rationalize to yourself that you can eat a hamburger and fries because "you deserve it, it's been a rough day and you just want something good". You scarf down a McDonald's Big Mac and large fries in almost half the time it took them to cook it. You finish it off with a Coke and then it happens:

You immediately wish you hadn't done that.

On your way back into work, you suck in your stomach because you feel like the high calorie food you just ate added about 10 pounds. You feel full, but not the good kind of full. You feel bloated. You feel like your abdomen is sticking out several more inches than it was before your lunch break.

You tell yourself that this is the last straw. "Tomorrow", you say, "I'm getting a salad. I'm cutting out the soda and I'm drinking water all day."

Your long, hectic, exhausting work day finally comes to an end. You head home from work to your spouse, watch some TV and then dinner time rolls around. You tell yourself the same thing you did at lunch time. "Ya' know what? I work hard. I deserve a good, high fat meal." The pattern repeats itself as you wish you hadn't eaten that dinner.

You finally go to bed, wake up and run through the exact same routine the next day.

Sound familiar? Is this you?

Do you rationalize eating unhealthy, or use the excuse that you don't have time to eat healthier? You're not alone. In fact, millions of Americans are running through this daily pattern all the time. How do I know? I used to be one of them.

It's amazing how much a few small changes in your lifestyle can impact your overall health. Do you want to decrease your risk of hypertension(high blood pressure)? Do you want to become one of the less likely candidates for a heart attack later in life?

If you're a human being, the the answer is 'YES! OF COURSE I DO!'.

But, what can you do to start off on the right track? Well, the first thing you need to do is convince yourself that you're doing this for health reasons. I know everyone wants to look good, but changing your lifestyle for cosmetic reasons can accumulate into long-term eating disorders. The health reasons to get fit far outweigh the cosmetic benefits.

If you can convince yourself that you're doing this for the long-run, and not just to get that waistline down before summer comes, you'll be more likely to keep the weight off.

In this article, I'm going to discuss the nutrition side of the spectrum. I'll talk about the other factors in my upcoming articles.

So, what immediate changes can you make in your diet to start seeing the results? As a personal trainer, the first nutrition advice I always give my clients is "PORTIONS, PORTIONS, PORTIONS". What's that mean?

Eat more, eat less.

That's a direct contradiction, isn't it?

Basically, eat more often. 5 times a day is what I'd recommend. Eat your 3 regular meals with two snacks in between. In turn, this should help prevent you from over-eating. Here's a break down of what your day should consist of:

1. Breakfast - Start the day off strong! Don't skip breakfast. Even if you only have enough time to grab a banana and chug down an orange juice, then do it!

2. Snack - Your first snack should be between breakfast and lunch. I'd highly recommend staying healthy with fruit, yogurt, or low calorie crackers. This snack helps you curb your appetite away from those mid-morning munchy cravings you may get. Now that you've eaten breakfast and curbed your appetite with a snack, that Big Mac at lunch doesn't seem as desirable, does it?

3. Lunch - The goal of eating more often is to drive down the amount of food you eat during your binging hours. If at all possible, go for the more nutritious foods on the menu if you're eating out. If you do happen to order something unhealthy, try to change it up a bit. Substitute a salad for your side. Stay away from the soda and get a water instead. Don't upsize it-- Remember, you've already eaten twice today, so you shouldn't be too hungry at this point.

4. Snack - Between lunch and dinner, have yourself another snack. This warrants the same reasons as the mid-morning snack. Your goal is to curb your appetite.

5. Dinner - You've made it this far! Since you've eaten the snack a few hours earlier, your stomach isn't starving for food-- hopefully. This will prevent you from over-indulging at the dinner table.

A few more tips-- Eat slowly. This allows your brain to register to your body that you're full. This process usually takes about 20 minutes.

Try to stay away from or limit your consumption of what I deem the BIG 3: Trans and saturated fats, sodium, and sugars.

Trans and saturated fats are found in most junk food, as well as fast-food and fried foods. Sodium can be found in sodas, several canned goods, and of course, your salt shaker. Cakes, candy, and most sweets contain sugars. Try to limit your consumption of these and you'll have more success in attaining you goals.

Justin Bowers, CPT
http://befitpersonaltraining.blogspot.com
http://BeFitOnline.com ]]> ptjustinbowers http://www.fitnessthinktank.com/forum/blogs/ptjustinbowers/15-real-reason-america-overweight.html http://www.fitnessthinktank.com/forum/blogs/ptjustinbowers/14-confessions-fitness-trainer-why-i-owe-my-clients-apology.html Sun, 18 Jul 2010 15:51:36 GMT Firstly, this isn't an easy thing to do. I have been working with my clients in the comfort of their own homes for a while and I've grown comfortable around them as I hope they've done the same with me. One practice I've always kept in play is keeping my client happy, no matter what it takes. When a client called out with a lackluster excuse (i.e., "I don't feel like working out tonight), I told them to feel better and I'd see them during their next session.

During a session, if a client were to get exhausted during a set, I'd let them take a break until they were ready. I was always encouraging, but never really pushed that person to what I thought they were capable of. In the past few months, I've come to the realization that this will not fly. I am no longer the "nice" personal trainer. I'm not lenient.

Why this sudden change of heart?

Because I got sick of the excuses. I got tired of call-outs just minutes before I was supposed to be at that client's home. No more. I am no longer sugar coating anything. I suddenly realized that I need to do my job to the fullest of my abilities. Don't get me wrong, my client always got a great workout, but I knew that I could get so much more out of them. Where was my main weakness?

It was when I left their home and left them on their own.

Without me over their shoulder, they might tend to slip on their diet or just skip their workout altogether. Since I cannot be over their shoulder 24/7, I've started calling all of my clients or texting them almost every single day. This is just a small change, but it's really taken off. Because my clients know that I've taken the time out of my busy day to check on them, it's somehow kicked them into gear to actually attempt to workout on their own. I truly care about their fitness goals and because I'm putting forth the effort to let them know that, they're returning the favor by staying on the ball and doing what I ask of them.

When a client calls out the same day of a session, I do my best to try to talk them into not canceling. Not only is it professional courtesy to not call out the day of, it's also a step-back in what their initial goal in hiring me was. If you only have to work out with me one to two days a week and you call out one of those, what makes you possibly think you can keep this up long-term?

This is where I come in. I talk you into working out that day. When I get to your home and you don't feel like working out, it's my job to motivate you. If I can instill into your mind the importance of fitness in your daily life, maybe it will become a priority in your life. This is why I do what I do. This is why I'm tough.

I will admit that I do have clients that have been tough to adjust to someone asking them every other day if they're doing what they're supposed to. I will also admit that it's not my job to make you like me. It's not my job to make you my friend. You didn't hire me to stand around and talk. You hired me to get you the body that you didn't think you could get on your own. You hire me because I get the results, no matter how much you don't like me.

Like I tell my clients, you may not like me-- but you'll love the results.

Think about this if you're ever in the market for a personal trainer. Besides making sure they have the experience, the professionalism, and the credentials, make sure that they also have the drive to push you to do what you wouldn't do otherwise. If your personal trainer is as forgiving of you not working out as you are, maybe it's time to look elsewhere for fitness assistance.

I push my clients beyond what they think they're capable of, but I don't push them beyond their breaking point. As a trained fitness professional, I look out for the signs of over-exertion. I still practice safe training procedures, such as keeping my client hydrated the entire time. But I do not accept excuses as easily as I once did.

Maybe it's time you took the same initiative that I did. You'll be amazed at the results if you just stick to your guns. Here's to your fitness success!

Justin Bowers, CPT
BeFit In-Home Personal Training, Greenville SC
BeFit: For A Better Life ]]> ptjustinbowers http://www.fitnessthinktank.com/forum/blogs/ptjustinbowers/14-confessions-fitness-trainer-why-i-owe-my-clients-apology.html http://www.fitnessthinktank.com/forum/blogs/kyates00/13-3-core-training-myths-revealed.html Sat, 05 Jun 2010 15:32:53 GMT When it comes to performing exercises involving rotation of the spine we've heard all the typical theories like:

* "Don't EVER perform rotation of the spine while sitting"

* "ALWAYS perform exercises involving rotation of the spine in a slow, controlled manner"

* "NEVER do any twisting or turning movements with a flexed spine"

And, I used to preach these principles to my clients over and over giving myself the proverbial 'pat on the back' for--what I thought at the time--might save them from possible injuries

Little did I know back then that I was actually INCREASING the likelihood that my my clients would injure themselves by following my 'rules of core exercise' as if they were the 10 commandments

The truth is we don't actually see what's really happening during many movements we perform on a daily basis...

...many movements we think occur in the sagittal plane are actually dominated by the transverse plane

A great example is walking

When viewing a person walking we see movement occuring only in the sagittal plane (assuming the person hasn't a few too many cocktails...then that might be a different story entirely)

However, other muscle actions and movements occur that we cannot see

If we could actually see what's going on 'behind-the-scenes' we would notice that walking involves movement and muscle actions in the sagittal, frontal & transverse planes

In fact, 87.5% of the major core muscles are oriented diagonally or horizontally and include rotation as one of their actions yet much of today's popular core exercises like stability ball crunches, the plank and back extensions do not train trunk rotation

World-renowned fitness expert and educator Juan Carlos Santana brought to light the 'Serape Effect' (originally published by Logan & McKinney) that describes the human body's natural mechanism of using integrated muscle actions to produce rotational movement

So, with all this being said we can now expose 3 popular core exercise training myths:

* Myth #1: Performing movements involving spinal rotation while sitting can injure the low back

Fact: The vertebrae of the thoracic spine is actually designed to allow rotation to occur. Trunk rotation is a natural and much needed movement that comes almost entirely from the thoracic spine not the lumbar spine and is safe to perform utilizing light and even moderate loads in an unsupported environment (not in a machine)

* Myth #2: Always perform rotational movements in a slow, controlled manner

Fact: Most injuries occur at high speeds and during the eccentric phase of muscle contraction yet most training protocols only focus on performing movements including trunk rotation exercises in a slow, controlled manner focused mostly on the concentric phase

Movements aren't the cause of most injuries but lack of preparation and physical conditioning to perform those movements effectively is

* Myth #3: Avoid twisting with a flexed spine

Fact: If you look closely at the movements involved in golfing, tennis, wrestling, bowling, throwing and many other movements and activities you'll notice how they all involve rotation of the trunk with a natural kyphotic posture of the spine at the upper back.

A healthy thoracic spine has a natural kyphotic curve that it is meant to perform a number of movements within which poses no real threat of injury to the spine

I've also mentioned some very valid reasons why you should lift with a rounded back in a previous post

By now, we can understand the importance of core training exercises involving rotation and why they are needed to improve functional movement and performance

And, more importantly why these movements need to be trained in a capacity beyond just the traditional 'slow & controlled' environment

Our bodies are designed to twist and turn in different angles and at high speeds we encounter in a number of movements outside of the gym and the best way to minimize the potential for injury is to physically prepare for those movements rather than trying to avoid them

Leave me a comment below and let me know what you think

Do you agree? Do you think I'm a total nut case who's cuckoo for coca puffs? Would you like me to demonstrate some unique rotation exercises in a future post? What are some rotation movements you've used with positive results?

I'd love to hear all your feedback ]]> kyates00 http://www.fitnessthinktank.com/forum/blogs/kyates00/13-3-core-training-myths-revealed.html http://www.fitnessthinktank.com/forum/blogs/christina/11-suddenly-soft-drinks-dont-seem-so-appealing.html Thu, 25 Feb 2010 18:13:05 GMT If you have clients who can't seem to kick the soda habit you may want to share this YouTube video with them.

]]> Christina http://www.fitnessthinktank.com/forum/blogs/christina/11-suddenly-soft-drinks-dont-seem-so-appealing.html http://www.fitnessthinktank.com/forum/blogs/joe-cannon-ms-cscs/9-does-jillian-michaels-calorie-control-weight-loss-supplement-really-work.html Mon, 22 Feb 2010 18:21:59 GMT It was revealed in February 2010 that Jillian Michaels, one of the personal trainers on the TV show The Biggest Looser is being sued over of her... It was revealed in February 2010 that Jillian Michaels, one of the personal trainers on the TV show The Biggest Looser is being sued over of her endorsement of a weight loss supplement designed to curb appetite,. Because of this, I thought it would be helpful if I looked at this product.


According to the website that makes the weight loss products she markets, there are the 11 ingredients in Jillian Michaels Maximum Strength Calories Control weight loss supplement:

1. Yerba Mate (leaf) Extract
2. Guarana (seed) Extract -standardized to 10% caffeine
3. Damiana (leaf) Extract:
4. Coffee (bean) Extract -standardized to 70% natural caffeine
5. Ginger (root) Powder
6. Kola Nut (seed) Extract -standardized to 12% caffeine
7. White Willow (bark) Powder
8. Cocoa (seed) Extract -standardized to 4% theobromine
9. Jujube (seed) Extract
10. Shisandra (fruit) Extract
11. Chinese Skullcap (root) Extract -standardized to 30% flavones as baicalin

Let's look at each ingredient separately.

Yerba Mate extract. This is a caffeine containing herb although it contains more than caffeine. One study published in 2001 did note that yerba mate helped weight loss when it was combined with damiana and guarana (which the calorie control supplement also has). This is interesting but it is just one study that to my knowledge has not been replicated. Another problem with this particular study was that it only included 7 people. That’s not very many people for a study. Other research studies have also noted weight loss when Yerba mate was combined with other products. The unknown is what ingredient seemed to help weight loss; in other words, was it yerba mate or other ingredients, or a combination of yerba mate with other products? Yerba mate is controversial because other studies find that it appears to increase the risk of various cancers ranging from mouth cancer to lung cancer. That's not to say that this product causes cancer. This is probably most likely when used in a purified state, in amounts far greater than that found in Jillian Michaels Maximum Strength Calorie Control supplement.


Guarana. I’ve discussed this before in other blogs concerning weight loss supplements. Guarana contains caffeine and is a stimulant.


Damiana. This herb sometimes shows up in supplements designed to boost sex drive. As mentioned above, one small study did not some weight loss when damiana was combed with yerba mate and guarana.


Coffee bean extract. Caffeine containing compound.

Ginger root. Ginger is often used to treat an upset stomach and even occasionally GI issues associated with chemotherapy. I could find no peer-reviewed evidence that ginger suppresses appetite. Ginger may have some anti-inflammatory properties and I will guess this may be why it (and other anti-inflammatory agents) are found in weight loss supplements. In the past, I have been asked if inflammation causes people to be overweight. If this were the case, people wonder, then might an anti-inflammatory (like ginger or aspirin etc.) help people lose weight? Honesty, I have not seen any proof that inflammation causes people to gain weight however it does appear to be true that increased inflammation occurs when people are overweight. Other than this speculation, I can’t find any reason for the addition of ginger to a weight loss or appetite suppressant supplement. If anyone has any idea on this matter, I’d enjoy reading your thoughts.

Kola nut. Another caffeine containing compound

White Willow Bark. I’ve discussed this also in other blogs because this aspirin-like ingredient shows up frequently in weight loss supplements. Like ginger, it has anti-inflammation effects but how does this help weight loss? One study from 2004 did note some weight loss however white willow bark was combined with cola nut (which this product has) and ephedra (which this product DOES NOT have). The exclusion of ephedra likely reduces the weight loss effect of a weight loss product. Like with ginger, those taking blood thinner medications should use caution with supplements containing white willow bark.


Cocoa seed extract. This also contains caffeine. Coca also contains theobromine (so does yerba mate discussed above), which is a mild stimulant. I have seen websites saying that theobromine has shown “great promise” in helping weight loss but if that is the case why can’t I find any evidence? It’s very ironic that coca extract (and theobromine) are found in weight loss supplements because that they are also found in chocolate. Last time I checked, even the Mars Corporation (which does a lot of dark chocolate research and markets chocolate as a health food) isn’t saying chocolate helps weight loss.


Jujube extract. I can’t find any peer reviewed evidence that jujube extract curbs appetite or helps weight loss. Some websites claim that soaking the leaves in water and drinking the potion will help weight loss but until I see some published peer reviewed proof, I don’t believe it. Also, the product marketed by Jilllian Michaels is using an “extract’ of jujube. What is that extract? I’d like to know. Not knowing the extract makes it difficult to draw conclusions about whether Jujube works or doesn't.


Shisandra extract. This Chinese plant may have antioxidant properties but that might depend on the extract the supplement is using. This plant is said to be an “adaptogen” , a claim often associated with ginseng. The words adaptogen is fancy talk for something that is supposed to adapt the way it works in the body. For example, some say shisandra helps exercise, reduces stress, lengthens life, and even helps PMS. Most of the claims for shisandra have no peer-reviewed proof. I was not able to locate any peer-reviewed proof that shisandra curbs appetite or helps weight loss. This product may interfere with various medications such as those used by people who receive organ transplants.


Chinese Skullcap extract. This ingredient may have an anti-anxiety effect in light of older research that hints that extracts may act somewhat like the prescription drug, valium. It may also have a mild anti-inflammatory effect and as such this ingredient may also be found in supplements touted to improve arthritis (specifically osteoarthritis). I could find no peer-reviewed research that this ingredient curbs appetite or helps weight loss.

Maximum Strength Calorie Control vs. Maximum Strength Fat Burner.

As I wrote in a previous two blogs on Jillian, many of the ingredients Jillian Michaels Maximum Calorie Control supplement are similar to those found in Jillian Michaels Maximum Strength Fat Burner supplement.

Maximum Strength Calorie Control Maximum Strength Fat Burner
Guarana (standardized to 12% caffeine) Guarana (standardized to 10% caffeine)
Coco bean (70% caffeine) Coco bean (70% caffeine)
Kola nut (12% caffeine) Kola nut (12% caffeine)
White willow bark White willow bark
Coca seed extract Coca seed extract

There is a significant similarity between these two supplements. One is supposed to burn fat while the other is supposed to curb appetite.


So where does this leave us?

I don’t see any significant peer-reviewed proof that the calorie control supplement being endorsed by Jillian Michaels does what she eludes to. From what I can gather the product is little more than a lot of caffeine and caffeine containing ingredients. Those ingredients that might have some proof of weight loss are based on extremely little evidence.


Joe Cannon, MS, CSCS, NSCA-CPT holds an MS degree in exercise science and a BS in biology and chemistry. As a writer and educator, he is a consumer advocate who tries to educate the public about the myths and misunderstanding that permeate the health, nutrition and wellness industry. He is also a self employed personal trainer who educates and certifies personal trainers. He has authored books on personal training, dietary supplements and sports nutrition and has written for several publications.
For more helpful information visit his website http://www.Joe-Cannon.com ]]> Joe Cannon MS CSCS http://www.fitnessthinktank.com/forum/blogs/joe-cannon-ms-cscs/9-does-jillian-michaels-calorie-control-weight-loss-supplement-really-work.html http://www.fitnessthinktank.com/forum/blogs/christina/8-ever-wonder-how-olympians-train.html Sat, 20 Feb 2010 15:45:55 GMT The other evening when I was watching Apolo Ohno perform hill sprints I couldn't help but wonder how intense these athletes must train. I did a YouTube search and found the Olympic training facility in Park City, Utah. It is amazing how much technology is intertwined with their workouts.

]]> Christina http://www.fitnessthinktank.com/forum/blogs/christina/8-ever-wonder-how-olympians-train.html http://www.fitnessthinktank.com/forum/blogs/joe-cannon-ms-cscs/7-acai-berry-facts-only-facts.html Sat, 20 Feb 2010 00:16:26 GMT Just Google the words acai berry and you’ll soon find yourself inundated with an ocean of information. Countless websites tout the benefits of acai... Just Google the words acai berry and you’ll soon find yourself inundated with an ocean of information. Countless websites tout the benefits of acai berry (pronounced ah-sigh-E) for everything from arthritis and weight loss to slowing the aging process. But, does it do any of this? As a supplement investigator, I want to give you some of the facts that you need before you decide whether acai berry is right for you.


What is Acai berry?

Acai is a type of palm tree that grows in regions of South America. Acai berry, the purple colored fruit of the tree, contains a small amount of protein and fat, mostly in the form of heart healthy, monounsaturated fats. Other nutrients include various B vitamins and phytonutrients, vitamin A, calcium and several minerals like iron. Mostly because of its phytonutrients, acai berry also has antioxidant properties, which means it helps neutralize free radicals which, if left unchecked, can damage cells and are implicated in the development of many diseases (e.g. cancer).


What’s the clinical evidence?

The research that has been conducted so far shows that acai is an antioxidant. Other research finds that it also appears able to neutralize cyclooxygenase, an enzyme complex that is involved in many cellular reactions ranging from blood clotting to pain to name a few. Many people have heard the term “COX-2 inhibitor”. COX is the abbreviation for cyclooxygenase. Because of this, some say that acai can help arthritis and may even call it a “natural COX2 inhibitor”. The idea here is that acai berry would be just as effective as prescription medications – minus the side effects.


Despite the amazing claims being attributed to acai berry and acai juice products, most people are surprised to learn that there is currently no peer-reviewed published research that proves that that acai berry has any significant effect on disease in humans.


What people need to know is that most of the research on acai is conducted in laboratories on isolated cell cultures. Scientists call these “in vitro” studies which basically means the research was performed in a test tube or petri dish. This is in fact the basis of one of the most highly touted abilities of acai– its antioxidant powers.


The thing to remember is that we humans are much more complex than isolated cells placed in a test tube and mixed with acai extracts. Each of our millions and millions of cells are dynamic environments, where an orchestra of independent and cascading chemical reactions occurs every second of our lives. Because of this, test tube studies should be viewed with caution if they are the only evidence being given to prove the effectiveness of something in humans.


For example, acai is an antioxidant that can neutralize free radicals (in a test tube). But it’s also possible that any antioxidant can produce free radicals. Scientists call this phenomenon, pro-oxidation. Does acai berry have any prooxidant effects in humans? In other words, would high potency acai extract supplements create free radicals in people? This is unknown because the research has not been done.


Other claims of Acai


Weight loss. Some say that acai extracts can help people lose weight. However, currently, there is no peer reviewed studies in humans to back up this claim. Likewise, I was not able to find any weight loss studies using animals either. Since acai berry is a fruit, it’s probably is low in calories and if that is the case, then eating acai berry will probably help weight loss – if people don’t eat too many calories. But, the big question is how does eating acai stack up to eating other fruits? For example, suppose you used acai berry for 1 month and then grapefruit for a month. If you ate the same number of calories both months, who would lose the most weight?



Sex drive. Acai berry has been called “the Viagra of the Amazon” with claims that it can help a variety of male sex problems ranging from impotence / erectile dysfunction (“ED”) to even enlarging penis size. But again, there appears to be no peer reviewed proof in humans or animals that acai has any effect –positive or negative – on sexual function. Likewise, the is no research that acai has any effect on the sex drive or sexual function in women either.



Anti aging. Acai has been called a “superfood” with some claims that it can battle aspects of the aging process. Acai is an antioxidant but does that mean it can help turn back the clock or prevent or reduce any condition associated with old age? I was unable to turn up any peer reviewed studies to confirm or refute this claim. That being said there are 5 things that people can do right now that can help slow aging.

1. Exercise
2. Eat more fruits (acai too if you like) and vegetables
3. Don’t smoke
4. Deal better with the negative stresses in your life
5. Eat about 25% fewer calories



Wrinkles. Acai extracts may show up in cosmetics. This is probably because of its antioxidant properties. In theory, the antioxidants in acai, either rubbed on the skin or taken internally might reduce wrinkles caused by free radical damage, but I’d like to see some research that acai can reduces wrinkles first. I could discover no peer reviewed studies that investigated acai berry’s effect on wrinkles.


Superfood. The phrase “superfood” is often spoken in the same sentence as acai berry. But is it really a superfood? The term super food gives the connotation that acai is superior to other foods. Acai berry does have nutrition. That part is a fact. But, how does it compare to blueberries, broccoli, strawberries or other foods? It’s likely that acai has more of some nutrients – and less of other nutrients. This is true for all foods. There is no single food that is superior to others. This is why nutrition experts are always telling people to eat a “wide variety” of foods. That way, you get a broad spectrum of nutrients.


Any side effects?

No serious side effects have been attributed to acai berry products. In theory, if people are allergic to berries, they may also have issues with acai berry or its juice, so this may be something to consider. Acai does apear to have a primitive COX2 (and COX 1) inhibitory effect. Given what is known about some prescription COX2 inhibitors causing heart problems (i.e. Vioxx), might the same be true of acai berry? This is unknown. Currently, no reports of acai berry products interfering with heart function appear to be published.


Acai products have been used by millions of people and my gut instinct is that this is most likely a worst case scenario. To be safe, people with heart problems should speak to their physician and pharmacist who can advise them best on this issue.


Final thoughts

I'm not anti acai berry. I'm just pro evidence. There are a lot of acai products being promoted with grandiose claims despite a glaring lack of proof.
Acai can be expensive – more so than fruits and vegetables. If you are using acai berry, just make sure you use it alongside other fruits and vegetables - that have googols more evidence behind them – and you’ll be OK.


Joe Cannon, MS, CSCS, NSCA-CPT is a self employed personal trainer, author and educator. He has an MS degree in exercise science and a BS in biology and chemistry He has authored books on personal training, dietary supplements and sports nutrition and written in for several publications including Today's Dietitian, weightwatchers.com and Strength and Conditioning Journal. His website is http://www.Joe-Cannon.com ]]> Joe Cannon MS CSCS http://www.fitnessthinktank.com/forum/blogs/joe-cannon-ms-cscs/7-acai-berry-facts-only-facts.html