WARNING: This article may rub some people the wrong way but as a fitness professional I need to write it. As much as I love to see people transforming their lives for the better, and people becoming ‘inspired’ to improve their life, I really find it hard to agree with the concepts and misleading information on the biggest loser. Most of my clients know my feelings towards this show.

With all the glowing coverage and praise, the average viewer is starting to think ‘The Biggest Loser’ somehow represents the indomitability of human spirit and the triumph of modern bariatric medicine. Actually, nothing could be further from the truth. It’s a ‘made-for-TV’ spectacle that has morphed into a cruel hoax being sold to the typical overweight person of this day and age, an individual desperately looking for the weight loss secret. This show represents a dangerous and unrealistic way to lose weight. Talk about two steps forward and three steps back!

‘The Biggest Loser’ is reality programming at its finest- Depicting There’s nothing real about it ladies and gentlemen. This is a reality TV show where people have no responsibilities or commitments like a job and family to look after. They have very little temptations to avoid like drive-thrus or the chocolate isle of the supermarket. They are dangerously pushed to their physical limits in ways which are highly detrimental to their health. They don’t show you the behind the scenes where the contestants dangerously dehydrate and remove salts from their bodies in order to get the smallest number on the scales every week. By not showing this and promoting its all about healthy eating and exercise they are essentially lying to you. These are not ideal or real health and exercise tips portrayed in this show, the end result for contestants may become counter-productive to one’s weight loss goals.

So who really is the biggest loser in this situation? EVERYONE…..well everyone except the money hungry networks who are feeding these lies to people. The contestants are put through hell which will probably do them more harm than good.  In reality human beings cannot lose this much weight in one week without dangerously manipulating your body and practically. After the contest practically all of the contestants spring back to their pre contest weight or heavier, leaving them feeling like failures. There are a rare few that are able to keep the weight off but they are the rare exception and not the overwhelming norm.  The viewers who are apparently ’inspired’ by this dramatic weight loss soon have their motivation and dreams crushed when they find out  they cannot lose anywhere near as much weight as those on TV. They buy up on cleverly marketed products (naturally endorsed by ‘The Biggest Loser’) which they hope will be the magic elixir they need, only to be let down once again. These poor souls end up blaming themselves and return to their self-destructive ways.

If we strip away the manipulative footage editing and emotional backing music to this ‘journey’ we will see this is simply a survival of the fittest show. Contestants compete against, endure and manipulate each other all while bullying their bodies into rapid weight loss. There is nothing positive about it. For one person to succeed, another must fail. The biggest concern is that these shows do not show humanity at its best and reinforces horrible morals.

Sure it’s fun to see those great transformations on the grand finale show but at what cost and what are the odds these people keep the weight off? As I mentioned above, these people have been in weight loss paradise without a care in the world. Once they are back in the real world chances are in all comes crashing back down as they find themselves in WORSE shape than they were. I can’t imagine how that effects them emotionally. To the few that are able to maintain their shape, I congratulate them. Well done to them.

‘The Biggest Loser’ as it seems, is definitely an unrealistic TV drama. So audiences, if you want honesty, don’t look to people who can make money by lying to you. It’s easy to see that the goals of the producers of ‘The Biggest Loser’ show concerns only for entertaining the public, to watch their ratings soar to infinity and beyond.

So audiences I ask you this… why waste your time with this TV junk food?!!

And as you might guess, diet soft drink tops the list.

In fact, those who reported drinking diet soft drink had a 61% higher chance of experiencing a vascular event (stroke, heart attack, etc) than those who didn’t. This still held true even after the researchers accounted for other risk factors like metabolic syndrome, cardiac disease history and peripheral vascular disease. I don’t know about you, but I think that’s some pretty scary stuff!

While this is the first study to link diet soft drink to stroke and other vascular events, plenty of other studies show that drinking one or more cans of the stuff a day can have a negative effect on your health. For example, one study published in the journal Circulation followed men and women for nine years and tracked their diets.

They found that drinking just one can of diet soft drink increases your risk of developing metabolic syndrome (which includes abdominal fat, high-blood pressure, high-blood sugar, etc) by 10 percent MORE than eating a diet high in fried foods without the soft drink! [1]  If that wasn’t enough, those that drank diet soft drink had a 34% HIGHER risk of developing metabolic syndrome than those who didn’t.

In another study (conducted at the University of Texas Health Science Center at San Antonio) researchers followed 474 older adults for 9.5 years. They measured their height, weight and waist circumference, and had all participants report their diet soda intake every time they came in to be measured throughout the length of the study. Every participant saw their waistline expand as the study continued- but here’s the crazy part:

After the study, those that reported drinking diet soda had 70% greater increases in their waistlines than the non-drinkers. And those folks that reported drinking two or more cans of diet soda a day experienced 500% MORE waistline growth than non-drinkers! [2]  Not the kinds of odds I want on my side…  Researchers still don’t know if it’s something in the diet soda that’s causing these negative health effects or if it’s a behaviour-type thing – where folks who drink diet soda think they can eat more since they’re saving calories in what they’re drinking. Regardless, I’d still stay clear of the stuff- especially with the new finding I told you about earlier that diet soft drink equals greater stroke and vascular event risk.

Ideally, just drink water most of the time. If you absolutely want to drink diet soft drink, do so sparingly. Don’t let it become a daily habit. If the thought of just drinking water makes you crazy, try drinking tea.  Also, adding things to your water like lemon or crushed mint leaves can make it taste pretty good and help you stay sane. Another option to flavour water is Stevia – it’s an all-natural, zero-calorie sweetener. Mix it with lemon juice for zero-calorie lemonade!

References:

1.Lutsey P, Steffen L, Stevens J,“Dietary Intake and the Development of the Metabolic Syndrome:The Atherosclerosis Risk in Communities Study” Circulation. 2008;117:754-761

2. uthscsa.edu/hscnews/singleformat2.asp?newID=3861

I’m talking about your lung power. As it turns out, how well your lungs can supply oxygen to your body determines your risk of dying from ANY cause. The medical journal Chest did a follow up study to the Buffalo Health Study—which followed over 1,100 people of all ages.

Their results?

The better your lungs work to supply critical oxygen to your body, the less risk you have of dying from ANY cause. [1]  This correlation was even stronger when it came to heart disease. What does this mean for you?  If you want to live a long, healthy life… you better start improving your lung function. The best way to do that is through intense exercise—preferably high-intensity interval training (HIIT).

By exercising in short bursts—like you do when sprinting, you build up your heart’s and lung’s reserve capacity. Basically, this is your body’s ability to spring into action at any given moment. Let’s say you need to run away from a neighbourhood dog that’s chasing you… if your heart and lungs don’t have enough reserve capacity, chances are you won’t get very far.

In fact, a lack of  reserve capacity is the cause of many heart attacks. The body just doesn’t have the extra “oomph” it needs to exert itself from a standstill.  To start building that capacity and begin improving your lung power, do a short interval of INTENSE exercise (you can pick whatever type of exercise you prefer). This interval should last anywhere from 30—90 seconds.

By this point, you should be panting and out of breath. It’s time to rest for about 60 seconds. Then rinse and repeat. Build up slowly… start with maybe just one interval of exertion and rest… and gradually increase the amount of intervals you can do, until you’re doing anywhere from 10—20 minutes total (alternating between intervals and rest).

One word of caution: Make sure to see your doctor and get his or her approval before you try doing high-intensity interval training or start any kind of exercise program. These intervals can be tough, so if you are currently out of shape, start slow and take it easy. Maybe start by walking… alternate between walking fast (for your intense interval) and walking slow (for the rest portion.)

Unfortunately, doing long-periods of exercise like jogging doesn’t build up your lung power. Short bursts of vigorous exercise remain the absolute best way to do it. You’ll burn plenty of calories (and fat). But even better, you’ll dramatically increase the chances that you’ll live longer.

References: 1. Schünemann, Holger J., MD, PhD et al, “Pulmonary Function Is a Long-term Predictor of Mortality in the General Population,” Chest Sept. 2000; 118( 3): 656-664

Sadly, almost 30% of all Australians don’t get enough sleep because they suffer from chronic insomnia. (Hmmm… maybe that’s why there are so many grumpy people in the morning!- not our 6am Boot Campers though haha) Either way, not sleeping well can severely impact your mood and ultimately your health.

Big pharmaceutical companies have tried solving this problem ineffectively with sleeping pills, but these don’t work as well as promised and come with a healthy dose of adverse side-effects. The good news is that there is a perfectly all-natural sleep-inducer you can take whenever you’re having trouble falling asleep.

In fact, you probably have it in your refrigerator right now. I’m talking about milk. For decades, mums across the country have given their kids a glass of warm milk before sending them off to bed. And as it turns out, there’s some solid science to back this “wives tale” up.

Research has discovered that milk has a set of nutritional compounds called bioactive milk peptides that can help you get a restful night of sleep in addition to calming you down. These bioative milk peptides work specifically on the brain’s GABA-A receptors; much in the same way certain pharmaceutical-grade sedatives work, but without all the side effects.

But that’s not all…

Research published in the European Journal of Nutrition shows that these same bioactive milk peptides can reduce your body’s cortisol (“stress” hormone) levels. [1]

Over 40 healthy male participants were divided into two groups – one group that received bioactive milk peptides and a control group that did not. Both groups were subjected to psychological and physical stress, through the administration of numerous tests. The researchers then measured concentrations of cortisol, heart rate and blood pressure at specific intervals. As expected, the group who received a placebo had a spike in cortisol that’s typically caused by stressful situations.

In comparison, the group that supplemented with the bioactive milk peptide saw a NET reduction in cortisol levels of -20.69 percent. Put simply, the milk peptides literally kept cortisol under control, limiting the detrimental effects it can have on your body. By helping control cortisol, milk peptides help you relax, creating a sedative effect. But the research on milk’s ability to put you to sleep doesn’t stop there.

Its efficacy at helping sleep was also studied in a placebo-controlled study that recruited 32 participants with a history of insomnia. The study, published in The Open Sleep Journal, gave the subjects in the test group 150 mg of bioactive milk peptides one hour before bedtime every day for 30 days. After just 14 days, the participants who received the supplement experienced a 50% improvement in sleep quality. And by the end of the 30-day study, they reported needing 30% less time to fall asleep and even felt more alert and energetic. Sleep quality and sleep efficiency was improved, even in those participants who suffered from moderate symptoms of anxiety and depression. [2]

So if you ever have trouble sleeping, take mum’s advice and drink a glass of warm milk. If you are lactose intolerant, pop into LGB Supplements in Engadine and we can help you out finding a bioactive whey protein, which carries little too no lactose.

Either way, make sure you get your “zzz’s”

Sleep is just as important as working out and eating healthy. Without enough sleep, you won’t function at 100% capacity. So make sure to give it the importance it deserves. You’ll feel a lot better for it!

Temptation, when it comes to sticking with your diet, may not be a bad thing. In fact, it can even help you!

Before I share the details of the study I found with you, let me just say that I’ve always believed that success at staying lean and healthy (or success at anything in life, for that matter) requires the right mental attitude. As famed motivational speaker Zig Ziglar says, “Your attitude determines your altitude.” Without the right mindset, it becomes too easy to falter.

On to the study…

A research paper published in the Journal of Personality and Social Psychology, studied two groups of people – those who were successful at achieving their long-term goals and those who weren’t. It turns out there is a small shift in perception, that the group who actually ACHIEVES their goals does in their own minds, that the other group doesn’t.

What is it?

When faced with temptation, the group that stuck with their goals saw it as a BIG reminder for them to stay the course. It reminded them of their goal and helped them stay on track. The people who were unsuccessful at achieving their long-term goals saw the temptation as a huge obstacle to overcome. [1]

Pretty awesome right?

Such a small shift in perception of the same temptation can cause a radically different outcome. In some cases, it can even mean the difference between failure and success. But this doesn’t quite tell us HOW those successful people make that connection. Another research paper, published in the October 2011 issue of Personality and Social Psychology Bulletin set out to test the idea of an “implementation intention.” Simply put, it involves making a specific plan to help satisfy a goal.

For this study, the researchers recruited women to participate in a healthy eating habits investigation.

They surveyed them, asking them whether or not they were interested in dieting, whether or not they were successful at dieting, and to name an unhealthy snack food that they found very tempting. The researchers then took half of the women and asked them to form an “implementation intention.” In this case, it was to stick to their diet, even if they encountered their tempting food.

The other half of the women who participated were not asked to form an implementation intention. Seven days after that, the researchers asked the women how well they did in resisting their temptation. Of course, the group that reported they were not successful at dieting, AND did NOT form an implementation intention, did not do well at following their diet and gave in to the foods they found alluring. And as expected, the group that did report being successful at dieting, had more success at staying the course.

But here’s where it gets interesting:

The women who reported they were normally unsuccessful at dieting, but DID do the implementation intention, improved their ability to resist temptation and succeed with their diet. [2]

Bottom line: You CAN use temptation to help you stay on track. You just need to decide beforehand that’s what you’re going to do. So everytime you see that temptation, it will be a glaring reminder of the fitness goals you’ve set for yourself. Also, as part of your implementation intention, decide on an action you’ll take if you are faced with temptation.

For example, if you are going to be in a social situation where there will be cake, know in advance that you will drink a glass of water instead. Having this all thought-out beforehand will exponentially increase your chances of success!

It turns out that it could have a positive impact on reducing inflammation and joint pain caused by rheumatoid arthritis (RA). [1]
Studies have been done in the past to examine the effects of pomegranate juice on arthritis and inflammation… however they were done on rats, not humans.

In this recent pilot study, published in The Israeli Medical Association Journal, researchers recruited eight participants diagnosed with rheumatoid arthritis.
Each participant was given 10ml/day of pomegranate extract, for twelve weeks.

Also, the researchers assessed the participants’ joint status and serum oxidative status at the beginning of the study and at the end of the twelve-week supplementation period.

So what happened?

By the end of the study, the pomegranate extract helped alleviate the symptoms of rheumatoid arthritis. On average, participants were able to reduce their tender joint count by a whopping 62 percent! They also significantly reduced their serum oxidative status, which is highly indicative of a eduction in the body’s inflammatory response. As well, participants reduced the composite Disease Activity Index (DAS28) of arthritis by 17 percent.

The study’s authors added, “Dietary supplementation with pomegranates may be a useful complementary strategy to attenuate clinical symptoms in RA patients.” This is exciting news for anyone with chronic joint pain. And quite frankly, if you suffer from arthritis or similar pain,  there really is nothing to lose in trying pomegranate juice out, and see if it works for your body.

Just keep in mind, most of the  juice sold is quite high in sugar. So a  little goes a long way, especially if you’re trying to get or stay lean and  healthy. And as you would expect, the best way 0to ensure you’re getting plenty of antioxidants to keep your body healthy and disease-free is to eat a diet high in fruits and vegetables. The more colourful,  the better.

Job Description:
- Running Boot Camp classes
- Planning and preparing classes
- Conduction 1 on 1 personal training sessions.
- Sales Assistant work in our Supplement Store

QUALIFICATIONS:
- Certificate III and IV in Fitness
- First Aid
- Registered with Fitness A ustralia (Favourable however not required as we can organise this for the successful applicant)
- Boxing certification (Favourable however not required as we can organise this for the successful applicant)

We are looking for passionate, motivated people to assist our men and women clients achieve their fitness and health goals. We are a Outdoor Fitness Business and looking for people with strong and fun personalities. The successful applicant is someone that we think can build and show initiative within the business.

Location: Fitness Classes are run in Engadine.

Please apply at

info@lgbfitness.com.au

or pop your resume into

LGB Supplements & Apprel: Shop 6, 10 waratah rd, Engadine

But it seems that when it comes to food, “boring” is the way to go.

I’ve just come across a 2011 study published in The Journal of Clinical Nutrition that suggests being boring with your food choices can help you lose the kilo’s. [1]

For this study, researchers set out to investigate long-term food habituation in obese and non-obese people. So we’re on the same page, let me give you a brief explanation of what habituation is. Simply put, it’s when a repeated action no longer produces the same result.

A quick example… do you drink coffee?

If so, you can probably think back to the time when you tried your first cup of coffee. Chances are you felt jittery, and maybe even felt your heart beat a little faster. But if you kept on drinking coffee, chances are you felt that kind of reaction less and less. And you’ve probably noticed that the more coffee you drink, the more it takes for you to stay “awake” and get the effects of the caffeine.

This is habituation. Your body’s receptors become less responsive to the caffeine, so it takes more of it to get a response. So this study wanted to see what happens when you’re exposed to the same food, again and again. The researchers in this study recruited 32 women. Half were obese and the other half were not. They were randomly divided into two groups:

Group 1 was the “Weekly Group.” This group of women participated in once-a-week experimental food exposure. This lasted for five weeks.

Group 2 was the “Daily Group.” They participated in the same experimental food exposure for just five consecutive days.

During the experimental food exposure sessions, the women were asked to complete a series of tasks, after which they were given a 125-calorie portion of macaroni and cheese. The women were allowed to complete more tasks in order to receive more food, with no limit placed on how much more food they could “work” for. As you may have guessed, the “Weekly Group” increased their total caloric intake by almost 30 calories a day.

The “Daily Group” decreased their caloric intake by 100-calories a day. Also, it’s important to note that there were no significant differences in how obese women responded versus non-obese participants. This study suggests what many of us have suspected… making the same food choices on a regular basis will help you eat less!

Sure, it might be a little boring. But if your goal is to lose weight this coming year and get in the best shape of your life, it might be worth your while. Plus, if you analyse most people who successfully make a dramatic physique transformation, you’ll find that the majority of them eat the same foods day in and day out. Once you’re in “maintenance” mode, then you can go back to putting in a little more variety and mix things up accordingly.

Time to take an honest assessment of where you are in life, and decide what you’d like to achieve this coming year.  That said, it’s a sad fact that the majority of folks NEVER see those resolutions come to fruition.  That’s why today, I’d like to share with you a few tips that will help you stick with your resolutions, no matter what—creating a NEW YOU in 2012!

Look, the MAJOR reason people don’t follow through on their resolutions is FEAR.  Change is scary. And committing to change is a scary endeavour, to be sure.  But follow these tips and you should be able to nip fear in the bud and actually accomplish what you set out to achieve in 2012!

1) Be specific.

You may have heard this a million times, but all too often people make nonspecific resolutions like “I want to get fit.” Instead, drill down to exactly what you want. So, try a resolution like, “By March 31st 2012, I will be 10 kgs lighter.”  The specificity makes it more realistic and gives you a marker of success that lets you know you’ve ARRIVED at your goal.

2) Baby steps.

The fact that you’re making a resolution implies that you’re trying to change something in your life that’s pretty big. You’ve been unhappy with it for some time, which is why you’re resolving to change it. Therefore, most resolutions tend to be HUGE changes. Getting fit, getting out of debt, etc are all BIG goals.

So in order to achieve them, you’re going to have to break them down into itty-bitty steps.  It’s like the old adage, “How do you eat an elephant? One bite at a time.”  So break down your resolution into “mini” resolutions that will serve as stepping stones to the bigger goal you want to achieve (i.e. I will walk around the neighbourhood for 20 minutes every day. I will eat only 1,700 calories for the next 30 days, etc.)

3) Don’t resolve to change what you can’t control.

This is a biggie. But make sure your resolutions are things that are directly under your control. For example, a resolution to get a “raise at work” is something that is ultimately beyond your control. Instead, make the resolution to “start my own part-time online business to give MYSELF the raise I want.”

4) Share your resolutions.

Let others know what you’re planning. Doing so will give you a sense of accountability that will help push you—especially during those times where you don’t “feel” like doing the actions you KNOW will get you to your goals. Finally, don’t let fear get in the way of what you really want. Instead of dwelling in “what if’s” take action.  Action, no matter how small, will help give you the momentum you need. And once you’ve started taking action, you’ll have a better understanding of what you need to do to get to your final destination.

So this year, set some resolutions… and follow through on them until you’ve achieved them!

It turns out a cheap ingredient— most commonly used in apple pie—  can help you maintain healthy blood sugar levels. What’s more, it can also help in the battle against diabetes!

The research comes out of the Human Nutrition Research Centre in Maryland.

Scientists were studying the effects of various foods on blood sugar. That’s when the lead scientist, Dr. Richard Anderson noticed something a little unusual…When participants ate apple pie, their blood sugar levels actually improved! Perplexed, Dr. Anderson and his team decided to investigate further. They discovered that the cinnamon in the apple pie was the cause for the improved blood sugar levels.[1]

It turns out that cinnamon contains compounds known as “polyphenol type-a polymers” that help insulin process glucose in the bloodstream.

Since this initial discovery, a whole wave of research has surfaced proving how powerful cinnamon can be in the fight against high blood sugar, and related diseases like diabetes and metabolic syndrome.. For example, another United States Department of Agriculture (USDA) study, also led by Dr. Anderson, recruited 30 volunteers with type-2 diabetes. They were given cinnamon for 40 days. The result? The volunteers showed improvement in several health markers, including a significant decrease in blood glucose, triglycerides, LDL and total cholesterol! [2]

Yet another laboratory test conducted by the USDA showed the active compounds in cinnamon can increase glucose metabolism by roughly 20 times.[3] Other European studies confirm the powerful effects of cinnamon—suggesting that it can lower fasting blood glucose levels in diabetic patients by 10-29%. [4,5] Bottom line: Start adding this tasty spice to your daily diet. Add a teaspoonful to oatmeal, fruit, yogurt or any of your other favourite foods. You can also get standardised cinnamon extracts in supplement form, if you want to maximise the benefits.

Research shows that all you need is around 500mg a day when using a supplement. You can find standardised cinnamon extract at most local health food stores. There’s no doubt you should use cinnamon to help ward against diabetes and high blood sugar. But don’t let that be the ONLY thing you do. Exercise and proper nutrition should be your first line of defence.

References:

1. Anderson R.A., et al. Diabetes. 1997 Nov;46(11):1786-91.

2.  Qin B, Panickar KS, Anderson RA. Cinnamon: potential role in the prevention of insulin resistance, metabolic syndrome, and type 2 diabetes. J Diabetes Sci Technol. 2010 May 1;4(3):685-93.

3. Anderson RA, et al. Isolation and characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity. J Agric Food Chem. 2004 Jan 14;52(1):65-70

4. Mang B, et al. Effects of a cinnamon extract on plasma glucose, HbA, and serum lipids in diabetes mellitus type 2. Eur J Clin Invest. 2006 May;36(5)

Kirkham S, et al.” The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes Obes Metab. 2009 Dec;11(12):1100-13