Monthly Archives: January 2011

Motivação – a lição de Will Smith

Will Smith, apreciando ou não a sua performance como actor, é um exemplo de motivação para todos pela sua atitude determinada, persistente, optimista e objectiva.

Neste vídeo retirado do programa de Travis Smiley, Will Smith dá-nos algumas dicas sobre motivação que podemos e devemos aproveitar no nosso dia-a-dia.

Uma boa semana para todos!

Video : Will Smith e motivação

Perda de gordura nas mulheres, estrogéneo e factores associados, por Rich Phillipps

Rich Phillipps apresenta uma perspectiva interessante acerca do tema da perda de gordura das mulheres e efeitos metabólicos associados.

Vários casos existem de mulheres que apesar do constante exercício físico e controle nutricional não conseguem perder gordura corporal. Apesar que cada caso é um caso (e cada personal treiner também…) não podemos ignorar os factores metabólicos associados á gordura corporal, como o caso do esterogéneo (nas mulheres).

Assim, e em resumo, aqui ficam os 5 principais factores apresentados pelo autor para controle do estrogéneo e diminuição da gordura corporal nas mulheres :

“1.    Refined carbohydrates/sugar – although this should be the first steps in any fat loss diet plan, it is especially important when it comes to losing lower body fat, as sugars increase the aromatase enzyme which role is to convert testosterone (yes ladies you do have some) into estradiol (the fat storing estrogen) thereby increasing lower body fat. As well as allowing you to balance your blood sugar levels and control cravings, refined carbohydrates must be the first thing you eliminate if fat loss is your priority.

2.    Digestive support – before I continue with the nutritional support required, it’s imperative that optimal digestion is present in order to ensure nutrients in the diet are allowed to be absorbed properly and perform their various functions. 95% of people we test show very low levels of Hydrochloric acid (HCL) which in short, means the greatest organic foods and fancy supplements are going to be almost pointless, as the main role of HCL is to breakdown and prepare foods to be assimilated in to the body.

3.    Methylation – This is a process which affects nearly every metabolic process in the body from DNA expression, protein regulation, liver detoxification, estrogen metabolism and so on. In order for the methylation cycle to function optimally various nutrients such as B6, B12, Trimethlyglycine, Folic acid, Magnesium and Zinc are just a few of the nutrients needed. Now for the twist…it’s estimated that nearly 40% of the population have a genetic fault in one of the pathways of the methylation cycle called Methyltetrahydrofolate (MTHFR). This is a very complex process to explain and beyond the scope of this article, but extremely important to be aware of in order for optimal estrogen metabolism to occur. So how do I know if I have it? This is the easy part…include some Asparagus in your next meal and the next time you go to pee… your know it! I’m sure many of you will already be aware of the smell that takes place after eating asparagus, well now you know why. One of the simplest ways to manage this is by supplementing with some of the nutrients mentioned above. A high quality B complex, zinc, magnesium and a diet high in cruciferous vegetables is the way forward. For those of you that don’t have this gene, these nutrients are still going to be of benefit to support proper methylation.  Methylation may sound complicated but if you remember that you need a full spectrum of B vitamins to properly metabolise the estrogen that causes you to store a preponderance of your fat in your lower body then you won’t go too far wrong.

4.    Cruciferous Vegetables – without doubt these have the greatest potential to help rid the body of bad estrogens. Examples would be Broccoli, spinach, cabbage, kale, Brussels sprouts, and cauliflower. Broccoli especially contains compounds known as indoles which have very potent anti (breast) cancer fighting properties as well as improving the liver’s estrogen detoxification abilities.  So eat your greens for better and faster female fat loss.

5.    Dim – Diidolymethane (Dim) is the active form of indole 3 carbinol found in cruciferous vegetables…Ok so I can hear the supplement sceptics already… well can’t I just eat vegetables then? In the ideal world the answer would be yes, but in today’s society how many of you have the time or inclination to sit through 4-5 feedings of green vegetables a day. Also our foods our so nutritionally depleted from poor soil and chemicals, not to mention the fact that they’ve sat around for at least 5 days from the time they were pulled out the ground to the time you purchased them, it would be wise to supplement to ensure adequate levels of this potent nutrient are consumed. Dim also helps to prevent aromatase (conversion of testosterone to fat storing estrogens) and helps to improve E2 (anti cancer) to E16 (cancer promoting) ratios.”

Original – Aqui

10 dicas para detectar um Personal Trainer inútil, por Charles Poliquin

Neste artigo o conceituado treinador Charles Poliquin apresenta 10 dicas para detectar um Personal Trainer inútil, baseado na sua experiência e nas suas viagens ao longo do mundo.

Para além das dicas, refere também que os melhores Personal Trainers do mundo podem ser encontrados no Quebec, República Dominicana e Irlanda, ao passo que os piores são provenientes da França, Austrália e Nova Iorque. Interessante e para reflectir…

“1. He never records anything. Unless he has a way to show your average load used, your relative strength index on each exercise, progress curves etc…, your trainer is a big dweeb. He cannot produce any data on how you have made progress outside of weight on scale.

2. He is more into entertaining you than training you. Jumping laterally from a Bosu ball to a bench while pressing overhead a dumbbell with the opposite won’t get you lean or fat.

3. Program design is a function of the equipment closest to the person he is interested looking at. It should instead be a function of your goals.

4. He talks to you about random stuff while you are doing your set. He should be monitoring your rep count and tempo pace.

5. He tells you about his personal problems. Hey, you pay him to get you in shape, not to be his personal counselor. Outside of greetings and goodbyes, talk should be centered around your exercise performance and the whys of what you are doing.

6. He uses his cell phone to take calls, make call, or text while you are working out.

7. His video does not match the audio. In other words, he either is a skinny fat bastard with the calf development of parrot, or could consider a career in Sumo wrestling. He talks the walk, but cant walk the talk. Would you go see a dentist who sports a dentition that looks like a piano?

8. He does not associate with a functional medicine practitioner to make sure your health is not limiting your progress in the gym.

9. He has never taken a class to expand his horizons and his knowledge on the basics of training: such as anatomy, program design, stretching, etc..

10. He cannot sell his business. Why? It is worth nothing.”

Original – Aqui

Sátira do Personal Trainer

Treino Forca

A escolha do Personal Trainer é um passo crítico para todos aqueles que querem progredir e realmente atingir um objectivo concreto e mensurável.

Todos os dias somos invadidos com novidades do mundo do fitness, novas modas e tendências que vão revolucionar o mercado e ajudar os clientes a atingir resultados espectaculares! Pena que na prática não seja tanto assim…

Neste vídeo apresentamos uma sátira do Personal Trainer moderno, adaptável a muitos casos que conhecemos e que ainda proliferam, um ginásio perto de si…

Divirtam-se!

Vídeo – Aqui

8 liçoes da vida e trabalho de Jack LaLanne, por Seth Godin

Jack LaLanne

Um dos grandes nomes do fitness – Jack LaLanne – faleceu aos 96 anos.

Anos antes de outros nomes do fitness despontarem já Jack LaLanne falava (e demonstrava!) dos benefícios do exercício para a saúde, incutindo em milhões de pessoas a ideia e conceito dos hábitos saudáveis.

Embora as suas ideias sejam discutiveis e em alguns casos cientificamente refutadas, deixamos aqui a nossa homenagem á vida e obra deste mestre, com a recolha de 8 lições de vida e trabalho produzidas por Seth Godin :

  1. He bootstrapped himself. A scrawny little kid at 15, he decided to change who he was and how he was perceived, and then he did. The deciding was as important as the doing.
  2. He went to the edges. He didn’t merely open a small gym, a more pleasant version of a boxing gym, for instance. Instead, he created the entire idea of a health club, including the juice bar. He did this 70 years ago.
  3. He started small. No venture money, no big media partners.
  4. He understood the power of the media. If it weren’t for TV, we never would have heard of Jack. Jack used access to the media to earn trust and to teach. And most of what Jack had to offer he offered for free. He understood the value of attention.
  5. He was willing to avoid prime time. Jack never had a variety show on CBS. He was able to change the culture from the fringes of TV.
  6. He owned the rights. 3,000 shows worth.
  7. He stuck with the brand. He didn’t worry about it getting stale or having to reinvent it into something fresh. Jack stood for something, which is rare, and he was smart enough to keep standing for it.
  8. Jack lived the story. He followed his own regimen, even when no one was watching. In his words, “I can’t die, it would ruin my image.”

Original – Aqui

Os 9 hábitos das pessoas altamente saudáveis

Neste artigo do Professor Jonny Bowden, perito em nutrição e autor do livro Poliquin Manual for Nutrition, apresentamos os 9 hábitos das pessoas altamente saudáveis (original – aqui).

Vale a pena ler, reflectir e adaptar ao estilo de vida de cada um.

Bom fim-de-semana!

  1. Eat your vegetables. No kidding. And I’m talking at least 9 servings a day.. Unless you’re following the most stringent first stage of the Atkins Diet, you should be able to consume 60-120 grams of carbs a day (depending on your weight and exercise level), and you’d have to eat a stockyard full of spinach to get to that amount. Every major study of long-lived, healthy people shows that they eat a ton of plant foods. Nothing delivers antioxidants, fiber, flavonoids, indoles, and the entire pharmacopia of disease fighting phytochemicals like stuff that grows.
  2. Eat fish and/or take fish oil. The Omega-3’s found in cold-water fish like salmon deserve the title of “wellness molecule of the century”. They lower the risk of heart disease, they lower blood pressure, they improve mood and they’re good for the brain. And if you’re pregnant, they may make your kid smarter!
  3. Connect. And I’m not talking about the internet. In virtually every study of people who are healthy and happy into their 9th and 10th decade, social connections are one of the “prime movers” in their life. Whether church, family, volunteer work or community, finding something you care about that’s bigger than you that you can connect with and that involves other people (or animals) will extend your life, increase your energy, and make you happier. Only always.
  4. Get some sun. At least 10-15 minutes three times a week. Interestingly, a recent study of four places in the globe where people lived the longest and were the healthiest noted that all four places were in sunny climates. Sun improves your mood and boosts levels of cancer-fighting, performance-enhancing, bone-strengthening vitamin D, a vitamin most people don’t get nearly enough of.
  5. Sleep Well. If you’re low in energy, gaining weight, grumpy and looking haggard, guess what?- chances are you’re not sleeping nearly long enough nor well enough. By sleeping “well”, I mean uninterrupted sleep, in the dark, without the television on, in a relaxing environment. Nothing nourishes, replenishes and restarts the system like 7-9 hours sleep. Hint: start by going to bed an hour early. And if you’ve got a computer in the bedroom, banish it.
  6. Exercise every day. Forget this 20 minutes three times a week stuff. Long lived people are doing things like farm chores at 4:30 in the morning! Our Paleolithic ancestors traveled an average of 20 miles per day. Our bodies were designed to move on a regular basis. New studies show that merely 30 minutes a day of walking not only reduces the risk of most serious diseases, but can even grow new brain cells!
  7. Practice Gratitude. By making a list of things you’re grateful for, you focus the brain on positive energy. Gratitude is incompatable with anger and stress. Practice using your under-utilized “right brain” and spread some love. Focusing on what you’re grateful for- even for five minutes a day- has the added benefit of being one of the best stress-reduction techniques on the planet.
  8. Drink red wine or eat grapes. The resveratrol in dark grapes is being studied for its effect on extending life, which it seems to do for almost every species studied. (So does eating about 1/3 less food, by the way.) If you’ve got a problem with alcohol, you can get resveratrol from grapes, peanuts or supplements. (And if you’re a woman, and you choose the alcohol option, make sure you’re getting folic acid every day.)
  9. Get the sugar out. The number one enemy of vitality, health and longevity is not fat, it’s sugar. Sugar’s effect on hormones, moods, immunity, weight and possibly even cancer cells is enormous, and it’s all negative. To the extent that you can remove it from your diet, you will be adding years to your life and life to your years.