Everyone’s looking for that perfect diet, the one that’s just right for your own individual body type and allows you to finally lose those stubborn kilos once and for all. But while it might sound too good to be true, thanks to recent scientific advances, it’s now possible to have a diet that is specifically tailored to your genetic makeup.
It’s no secret that people respond to different foods and diets in different ways – we all have that friend or family member who can seemingly eat whatever they want and never gain weight – but exactly why and how these differences exist has long been a mystery. However, since the sequencing of the human genome back in the 1990s and early 2000s, the emergence of ‘nutrigenomics’, the science that looks at the relationship between our genes, what we eat, and our health has begun to provide some answers. As humans, approximately 99.9% of our genes are identical, but it’s the 0.1% difference that makes us all unique. Our individual genetic makeup means that the way in which we metabolise nutrients, the interactions of enzymes and the biochemical reactions that occur in our bodies differ from person to person and therefore so do our responses to what we eat. And this is where personalised nutrition comes in. How does personalised nutrition work?Personalised nutrition is based on the idea that customised nutrition advice is likely to be more effective than the traditional ‘one-size-fits-all’ approach.There are now services available to the public through genetic testing companies which profile an individual’s DNA, provide a report based on their genetic makeup as it applies to their nutrition and lifestyle, and guide them to the most-likely-to succeed diet. A report may provide information such as how an individual processes and stores fat, their ability to breakdown cholesterol, their caffeine sensitivity and food intolerances as well as their risk of certain chronic diseases such as obesity and cardiovascular disease. What are the benefits?Personalised nutrition promises to help clients achieve optimal health and disease prevention based on their own individual genetic makeup. There is the potential to assist an individual in working towards goals such as improved body composition and exercise performance, while also informing them about chronic diseases they may be predisposed to, allowing them the opportunity to make changes to their lifestyle to reduce these risks. But is it too good to be true? When considering the future of personalised nutrition, the key word is ‘potential’. There’s no doubt that it holds huge promise, however, we need to better understand exactly how our genes interact with the food we eat before we can be sure of the legitimacy and usefulness of lifestyle interventions based on this information.
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Why Your Body May Need a Week of Light Training
Feeling tired? Drained? Not getting results from your training? Are your muscles tight and body feeling heavy? Are you lacking motivation for your training sessions and finding it hard to complete your workouts? Are your number’s not improving? You may need to incorporate a deload so you can come back STRONGER! What is a De-load? A deload week is a week of LOWER intensity training to let the body recover and ‘catch up’ with the stressful demands of regular heavy training routines. Think of it as a “period of reduced training stress which continues until after the dissipation of fatigue symptoms” Training puts large amounts of STRESS on the body. Our muscles give us the best feedback during a training session so they may be the one thing we concentrate on. We feel a good ‘pump’, burn, stretch or muscular fatigue. We use this to gage our performance during our sessions, however, these tissues are not the only tissues that receives the STRESS of training. Stress is also received by the nervous system, ligaments, tendons, joints, bones etc. We have a good connection to our muscles and can tell when they are fatigued, tights or sore. However, it is very difficult to assess the current state of your tendons, joints, ligaments and the nervous system. These components may need recovery as well as your muscles. Stress can build up in the body and start displaying ‘signals’ (I list these below). The purpose of the deload week is to allow the system to play ‘catchups’ and recover to full capacity, then the athlete can come back and perform at 100%. Why do a deload week? Your joints may need to recover – joint damage / repair is slow. Joints take longer to recover and often do not show signs of damage until they are in bad shake Your tendons may need to recover – tendons are also slow to recover and do not show signs of damage until they are breaking down (this is known as the iceberg theory in physiotherapy – where the damage is more significant (bottom of the iceberg) than the pain that being felt (top of the iceberg)) Your nervous system may need to recover – symptoms listed below You have not been getting stronger or improving on performance indicators To get a new fresh sense of motivation for intense training When should you do a de-load week? Many coaches believe you should incorporate a regular de-load every 3-5 weeks of heavy training (to be safe). Some suggest that it may be a better idea to incorporate deloads when your body is giving you the signals that it may require a deload. This is termed a “reactive deload” and you are not setting it in advance, but rather, you implement it after noticing signals of fatigue or reduced performance. What are the signals that I need to deload? Your body will give you little hints that it may be in need of a deload. These signals can be subtle at first, but can become more obvious as they increase in intensity. “listen to your body when it whispers, and you will not need to listen to it scream” These signals may come in the form of: Performance indicators decreasing (strength, reps, form, etc) Aches and pains in new locations or previous injuries Tightness in muscles that doesn’t seem to be easing up easily Feeling heavy and unmotivated to complete your workouts A feeling of fatigue or lack of energy during the day Finding it hard to hold yourself up straight and keep good posture Feeling like you need more rest than usual or naps Lack of motivation or drive These signals can obviously be caused by OTHER reasons such as; lack of sleep, stress levels, poor quality nutritional intake, compromised immune system (slightly sick), digestive issues etc. However, for the sake of simplicity lets assume that all of these factors are accounted for and are remaining constant. Side note: my take on impacting factors I think there needs to be a clear reminder that some inexperienced people may perceive that they need a de-load but it could be due to other reasons: Their technique may absolutely suck! They may be performing provocative exercises They do not know how to stretch / foam roll / recovery adequately Their injury management is poor They may have terrible mobility, tight hips or shoulders, making exercises they perform unsafe for them They may be “smashing” themselves in the gym and using these deload periods to bounce back to poorer quality training They may have tight muscles or knots which are mutilating their posture and overall energy levels They may not be able to understand how the complexity of life events, stress and nutrition affect the body Injury management, proper technique, mobility work and appropriate programming should not be confused with deloading Without proper coaching, I would not trust a beginner or even intermediate athlete to know when to deload appropriately. Some may use a “deload” as an excuse to train less, instead of using it as a tool to come back stronger! What benefits will I notice after deloading? There are many reasons to deload, but the primary reason is NOT to take a break of training, rather it is to come back refreshed and STRONGER. When you take this week to let your body CATCH UP with your training demand, you may find your strength and vigour actually increases. Joints, muscles and tendons have a chance to recover which is incredibly important for preventing injuries and long term training success (since most injuries are not muscular, but rather, tendon, ligament or joint related). You may also find you can perform exercises with ease, to greater ranges of motion, due to central nervous system recovery and increases in mobility from loosening up tight muscles. How should I modify my training for a deload? Okay, so you have decided you may want to perform a de-load week. The procedure is relatively simple (in regard to training) but I like to add in additional recovery methods to boost the healing power of the system. You can read my blog on recovery methods here. General Protocol: (it can vary depending on the circumstances) Amount of total training sessions: Same Total volume: Decrease by 25% – 4 sets becomes 3 sets Weight lifted: Decrease by 20% – 100kg becomes 80kg Reps performed: Decrease by 20% – 10 reps becomes 8 reps General Rule: Don’t go beyond 4 reps from fatigue – this helps the nervous system Overall Feeling: At the start of the week it will feel oddly easy and refreshing, at the end of the week you will be CRAVING the intensity of your previous training sessions If you want to keep it simple – reduce everything by 20-30% and make time for addition recovery methods (basics list below) Interpretation Guide for InBody Scan From Nutritionist At Found My Physique
This page will give you a detailed briefing about every section of the InBody Scan results sheet. Total body weight alone is not a clear indicator of a person’s overall health as it does not distinguish the amount of fat or lean body mass in the body. You can use your InBody scan to track various goals, and it is up to you to decide which metrics you wish to focus on for your training. For example: If your goal is muscle gain, you may concentrate on the SMM (kg) as well as balance out your limbs and weaker body parts in the Segmental Lean Analysis section. If your goal is Body Fat Loss, you may want to focus on the increases and decreases in Body Fat Mass (kg) and (%) as well as weight recommendations and how far your results are from the ‘100% normal’ population data. Basic Body Composition Analysis Total Body Water TBW is all the water in the body and is approximately 60% of your total weight. Ideally, your TBW should be in the normal range or over. Usually, individuals with a higher degree of muscle mass will have higher levels of TBW. Protein Protein consists of nitrogen, and high nitrogen levels within cells indicate good levels of muscle mass and health. A lack of protein implies a lack of muscle mass is possibly indicating poor nutrition and malnourishment. Protein is directly related to intracellular water. Therefore, a lack of protein suggests a lack of intracellular water, which in turn suggests poor nutrition. Ideally, your protein content should be within or exceed the average range set out below the reading. Minerals Minerals consist of two types, osseous mineral, and non-osseous minerals. The osseous mineral is bone, where non-osseous minerals are those found in all other parts of the body. Mineral mass is closely related to soft lean mass. If you have more lean mass, the weight of bones strength, which in turn increases the bone mineral. Total Body Water Displayed in Litres (L). 1L = 1kg Soft Lean Mass The sum of Your Total Body Water, Protein and Non-Osseous Minerals (calculated by deducting your Bone Mineral Content from the total Minerals). Fat-Free Mass Is your weight minus your Body Fat Mass (how much you would weight if you had no fat on your body) Weight The sum of your Total Body Water, Protein, Minerals, and Body Fat Mass. Muscle Fat AnalysisWeight (kg) Your overall weight – the only thing you see on the conventional scales SMM (Skeletal Muscle Mass) This metric show you how much total skeletal muscle mass you have on your body. The body consists of cardiac muscle, visceral muscle, and skeletal muscle. However skeletal muscle can be most transformed through exercise and diet and as such is displayed separately. This number is a good tracking method for those training for muscle gain. Body Fat Mass (kg) Shows how many kilograms of body fat you have. This number is a good tracking method for weight loss. Calculated AnalysisBody Mass Index (BMI) Calculated by use of a formula that divides your weight by the square of your height and does not take into account your overall body composition. A highly muscled individual may be classified as overweight when using the BMI formula which can be misleading. Although BMI is popular as a metric, it can be inaccurate in some cases. Percent Body Fat (PBF) The percentage of your body fat calculated by the total mass of body fat divided by total body mass. A good indicator of how lean you are. This metric is useful for those aiming for weight loss, fitness/physique competitions, body recompositions and overall health status. DescriptionWomenMen Athletes14–20%6–13% Fitness21–24%14-17% Average25–31%18-24% Obese32% and higher25% and higherCLICK HERE to see some visual examples Long study periods: (alpha or beta waves) – this was very useful for exam period as Uni (how I first started using binaural beats)
Method: Set a timer, set a task, remove distractions and use alpha waves Usual Result: Faster to get into “state”, more concentrated, usual feeling of “I can keep working” even after the time period runs out Background Tone for Reading Books – (alpha waves) Method: Read / Audio book with Spotify playing a loop-able alpha tone in the background Usual Result: Longer more focused reading sessions – less distractible and more in “flow” Power naps: (theta waves) – Some days you need a ‘reboot’ – I personally feel like the 20 minute investment for 4-8 hours of good smooth energy that follows is a worthwhile trade, especially when the other option feels like paddling upstream (some days the 5am wakeups catch up with you) Method: Theta waves – 20 minute nap – Shot of coffee prior to nap – cover eyes so it is dark! Usual Result: faster to fall asleep & more refreshed when using theta waves Mediations: (theta waves) – I have found this can help meditations but also other times can put me to sleep Method: 10-30 minute mediation with theta waves Usual Result: Easier to get into state (especially when highly distractible), although sometimes this makes me too relaxed and unable to stay “on track” with the meditation protocol Brainstorming sessions: (beta waves) – Method: When trying to plan/develop/solve/create a problem or idea – I have found these 10-20 minute brainstorming meditations to be very useful Read More:--> https://www.foundmyphysique.com.au/binaural-beats-101-free-guide/ What Is Personal Training? A personal trainer can help set fitness goals, create detailed workout plans or routines and also provide guidance on dieting and nutrition. Personal Trainers also provide motivation to get in the gym, go for a run or get active to get the blood pumping. If you’re looking for someone to help you achieve ambitious weight loss or fitness goals, then one-on-one regular personal training sessions are probably what you need. If you’re looking for something more casual, then group outdoor personal training sessions are a great way to stay in shape and meet new people.
Benefits of Personal Training GET BETTER RESULTS Working with a personal trainer is more effective than working out alone when it comes to gains to lean body mass and other fitness variables. Source. CHANGE YOUR ATTITUDE Personal Trainers can help change attitudes to physical activity. 78% of people are more likely to increase the amount of physical activity they undertake following a 10-week personal training program compared to beforehand. Source. SOCIAL INTERACTION Personal training sessions can be a great way to get outdoors, meet new people and enjoy that endorphin rush! Plus, if you attend regular group personal training sessions, you can help motivate one other and hold each other accountable to their goals. Personal Training Cost The price for personal training sessions will vary depending on the session duration, the number of people participating and the qualifications or experience of the trainer. Personal training may also be cheaper if you purchase several sessions at once in a package. A 60 minute session with a qualified personal trainer is usually between $50 and $100, while group sessions range from $10 to $30 for 45-60 minutes. You can usually save up to 30% if you purchase multiple sessions in a package (5 or more), saving you between $15 and $30 per session. Be sure to ask your personal trainer what qualifications he or she has, how long the sessions are and what discounts are available for bulk sessions to make sure you’re getting a great deal. Also take into account the costs of equipment or facilities hire that you may or may not be required to pay for. For More Info Visit At:--> https://www.foundmyphysique.com.au/ Lessons from ancient Shaolin wisdom and Marcus Aurelia’s stoic mindset.
When I say mind control, what do you think of? Many people would think of controlling other people’s minds, but what I am referring to, is controlling your own mind. Staying in line with our goals and controlling our minds is a life long journey, therefore one would be wise to be aware of these 5 hindrances which can block your path to self-mastery. The 5 hindrances are states of mind that can distract you from your path. They can control your mind, dampen your energy, and disrupt your spirit. Everyone may experience them slightly differently, that is why I have given a range of examples to fit. I have also included some wisdom from Marcus Aralias (the wise stoic roman emperor) to show that these ideas transcend time and are valuable lessons to uphold Let’s dig into the 5 hindrances, and how they are experienced Ill will / Aversion Dislike, objection, aversion, frustration This is a state of mind where your mindset is scattered – making the journey displeasing Questions to ask yourself – Am I frustrated with current circumstances? Is someone bothering me or am I bitching about someone? What is it that is bothering me lately or distracting me from my path? Are there people, objects or events in my life which are causing these feelings? Read More: https://www.foundmyphysique.com.au/mind-control-the-5-hindrances-to-self-mastery/ Realizing your fitness goal with a trainer is a great idea that is fast gaining popularity nowadays. What with the busy schedule and the natural laziness to go to the gym, we need all the help that we can get in order to be fit and healthy. A trainer not only helps you get going with the exercises and the workouts but also helps you with the nutrition side of things.
Personal trainer devices a fitness program that is suited to your body only. Each workout routine and nutrition plan is made with the specific needs of the client which is you. These are only the top two benefits of having a personal fitness trainer. To help you realize your fitness goal, you need all the help that your personal fitness trainer can and will give you. Upon your first meeting, you trainer should conduct numerous physical tests so that he can determine how far he can push you to do the planned workouts as well as your body's system like your blood composition, blood pressure, heart condition and other body functions. Your personal fitness trainer will pinpoint each part of your body that has to go through strength training and parts that needs toning up. Workouts with your trainer can be done anywhere you want it, be it at the gym, at home or even at the park. This is because a well-rounded and well-planned fitness workout program involves different sets of routines for specific parts of the body and can be done with the aid of things that does not necessarily belong to the gym. Having your own trainer to workout with you will make you more inspired to work out and follow the health and fitness regime that is mapped out specifically for you. You will have someone to push you to do more and to encourage you in case laziness strikes. The only downside in having your own trainer is the cost. A personal fitness trainer is mostly paid by sessions while some charge a fee for a set number of workouts and others will just charge for individual sessions. Al tough many people assume that having a trainer is expensive, you can actually save money because trainers have all the equipment's you need so you don't have to buy any equipment's. Your trainer will come to the location of your choice with all the materials needed for your workout. If you want to purchase your own equipment's, you personal fitness trainer can help you select the best pieces for you. He can also point you to a good sporting goods store. Having a personal fitness trainer to help you realize your fitness goal will not only make you stick to your fitness plan but will go a long way towards having a healthy body inside and out. Simon Jager is the author of this article on Goal with a Personal Fitness Trainer Find more information about Fitness Trainer here. Binaural beat therapy is an emerging form of sound wave therapy. It makes use of the fact that the right and left ear each receive a slightly different frequency tone, yet the brain perceives these as a single tone.
Binaural beats are simply just 2 different sound waves (one in each ear) playing at different frequencies. There is a slight difference between the left and right frequency, and the difference is measured in Hz. There are 5 ‘zones’ of frequencies that have been shown to provide slightly different benefits; delta, theta, alpha, beta and gamma (more details below) Have you ever noticed it can take you 5-10 minutes to really feel like you are “in the zone” when you start reading?You may have also noticed that it takes some time to quiet the chatter of your brain when you lay down to nap or rest? There is a GAP there between one state and the next state. Much of how our brain is operating is dependent on what “State” our brain wave frequencies are in, but this GAP you are noticing between one activity and another is the transition into a new (more synchronised) state. Side note: There are obviously so many mechanisms that are impacting the way your brain is operating – neurotransmitter balance, stress levels, our thought patterns, biological stresses, sleep deprivation etc… But for the sake of this example, let’s roll with it… Below is a visual example of how your brainwaves become more in “sync” and you can feel these flow states. Do Binaural Beats Actually Work?I know what your thinking, sounds too good to be true right? I was very sceptical at first, however, the literature suggests that these things work and according to a recent 2015 review of the evidence, they have a range of benefits. I have been using Binaural beats for 5 years now and I am convinced they are super effective (for a few specific purposes). Read below on how they work, how to use them and what frequencies to listen to. Dont take my word for it though, It is best to form your own opinion… Read More Visit At:--> https://www.foundmyphysique.com.au/binaural-beats-101-free-guide/ Getting the right personal trainer for your fitness goal may not be as straight forward as many people think especially in regards to getting the right results. After all, who wants to end up looking in the wrong or worse shape than they started off? The problem is anyone can get a fly-by-night online personal training certification and claimed that he is a qualified personal trainer even without proper practical experience. In fact, there are literally hundreds of personal training certifications out there and there is only a handful that meets the highest standard. Unfortunately, most people who are looking for personal trainers do not have an idea what are the reputable certifications they should be looking out for.
Although you can be in good hands when you find a "superstar" trainer, it does not guarantee success in achieving your fitness goals. A great personal trainer is certainly not a magic bullet. All he can do for you is motivate you, show you the right way and become a vital resource for you. In the end, your level of success depends on your level of commitment to the program. Like all things, there are personal trainers who are better at their job and with their advance knowledge and experience they can get the most out of you than you trying on your own. Certainly, some are just being in the profession to earn some part-time cash and may not be into training. How do you find the right trainer for yourself? What do you look for? Let's look at the following:What are their relevant qualifications?First and foremost, the level of education or training is an important factor you must consider when getting a personal trainer. Having a college degree in exercise science certainly helps but it should not be judged as a sole determinant on the quality of the fitness professional. There are many great personal trainers who do not have a college degree but still have in-depth knowledge in training. However, the trainers should be at least certified by reputable international fitness certification agencies. So what are the good few one? They are as followed but by no mean limited to the following: American College School Medicine (ACSM) Certified Personal Trainer or Health Fitness Specialist National Strength & Conditioning Association (NSCA) Certified Personal Trainer As a personal trainer in Wollongong Western Australia, I know for a fact most of the fitness trainers in Australia do not hold the above mentioned certification. This is because the tightly regulated fitness industry requires the personal trainers to hold Cert IV Fitness Qualification, a set minimal Australian national vocational standard, to conduct personal training services. Therefore, you are most likely to find a qualified fitness professional with at least Cert IV qualification in Australia. However, all the paper qualification counts for nothing if he or she does not have industry experience. What are their Industry Experiences?Depending on your fitness goals, you should find out about the type of experience the trainers have. Some of them can be more specialized in strength and conditioning in sports, rehabilitation or weight loss. If you are seeking results, be sure to look for someone who is specialized in your area. Although it can be very impressive to hear of someone having more than 10 years of experience in the fitness industry, it is important to ask about the work experience, seminars and relevant certification courses he or she had attended. You will be surprised that some of them do very little in their careers to stay current to the latest practice and trend in fitness. Are they insured?Be sure to ask about liability insurance. Have yourself covered. No matter how good the trainer can be, there is always going to be an inherent risk to exercising. Not having liability insurance may also be a sign that the "trainer" is not adequately certified. Especially in Australia, it is not possible to get liability insurance if you are not a member of the Fitness Australia and not hold a Cert IV fitness qualification. Do they have Testimonials?If the personal trainer you are seeking out has been in the fitness industry for some years, he or she should have written testimonies from his former and existing clients. So don't be afraid to ask for testimonies and make a call or two and find out what other people are saying about the trainer. If he is specialized in weight loss, he should have before and after pictures of his clients to show for. How about you? It is important that the prospective trainer you meet does not just talk about his great careers achievements and certifications that he holds without asking about you. After all, personal training is about you and your fitness goals. At the very least, the personal trainer should find out about your specific fitness goals, exercise history, past and present medical conditions and current lifestyle. If the fitness professional shows no interest in why you are meeting him or her for, it is better to look for a trainer somewhere else. The aforementioned guidelines are not hard and fast rules on what you should be looking for in a personal trainer. It is intended to help you in your decision to get the best possible personal trainer for your fitness goals. In the end, it boils down to personal preferences and the rapport you have with the prospective personal trainer that you meet. However, do bear in mind that it is YOU that have to make things work! Be sure to work closely with the personal trainer you choose for the best outcomes. Feeling tired? Drained? Not getting results from your training?
Are your muscles tight and body feeling heavy? Are you lacking motivation for your training sessions and finding it hard to complete your workouts? Are your number’s not improving? You may need to incorporate a deload so you can come back STRONGER! What is a De-load? A deload week is a week of LOWER intensity training to let the body recover and ‘catch up’ with the stressful demands of regular heavy training routines. Think of it as a “period of reduced training stress which continues until after the dissipation of fatigue symptoms” Training puts large amounts of STRESS on the body. Our muscles give us the best feedback during a training session so they may be the one thing we concentrate on. We feel a good ‘pump’, burn, stretch or muscular fatigue. We use this to gage our performance during our sessions, however, these tissues are not the only tissues that receives the STRESS of training. Stress is also received by the nervous system, ligaments, tendons, joints, bones etc. We have a good connection to our muscles and can tell when they are fatigued, tights or sore. However, it is very difficult to assess the current state of your tendons, joints, ligaments and the nervous system. These components may need recovery as well as your muscles. Stress can build up in the body and start displaying ‘signals’ (I list these below). The purpose of the deload week is to allow the system to play ‘catchups’ and recover to full capacity, then the athlete can come back and perform at 100%. Why do a deload week? Your joints may need to recover – joint damage / repair is slow. Joints take longer to recover and often do not show signs of damage until they are in bad shake Your tendons may need to recover – tendons are also slow to recover and do not show signs of damage until they are breaking down (this is known as the iceberg theory in physiotherapy – where the damage is more significant (bottom of the iceberg) than the pain that being felt (top of the iceberg)) Your nervous system may need to recover – symptoms listed below You have not been getting stronger or improving on performance indicators To get a new fresh sense of motivation for intense training Read More:--> https://www.foundmyphysique.com.au/free-deloading-guide/ |
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Author‘I realise how much misleading nutrition information is out there, especially on the news or TV. Archives
December 2020
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