Hi all

Friday again. I will keep this blog short and sweet.  For the past
month Muslims all over the world all celebrating the holy Month of Ramadan, and I have been informed that this is the longest Fasting hours here in the ME due to the hours of sunset and sunrise ( Thanks Nouf).
 
I did discuss this in an earlier blog, but by request I have been asked write a little more on training in a fasted state!

Ramadan is a difficult time to train and carry out normal activities as everything go upside and for me I must admit I find it very hard.  However fasting has a lot of benefits, and if done correctly, you can reap some good rewards
  
A question asked and a hot topic at the moment is intermittent
fasting... You might be wondering will this help lose fat?  Or will I lose
muscle?

Lets have a look..

In my opinion and from my own research.  I would take advantage of training in a fasted state.

A study, named Training in the fasted state Indicates that it can:
 
Improve glucose tolerance when eating a fat-rich diet,
Fasted training may improve endurance and increase muscle
glycogen stores.
There has also been work done that suggests an "anabolic rebound" effect from fasted weight training.
Fasted training can aid with "stubborn fat loss", such as lower abs in men and hips and thighs in women.

So with all this research you may wonder, what type of training gives the best results????
 
There has always been a focus on slow and steady fat burning workouts, requiring you to stay on the treadmill or other CV machine for up to an hour!!! However it is becoming more popular due to new findings that , short High Intensity session just before you break the fast is key.  This type of metabloic training can promote HGH (human growth hormone) which assists in development of lean muscle and fat loss more so than steady state
cardio.

Research stated that 
"Intermittent fasting for periods ranging from 12-24 hours along
with high  intensity exercise has a positive effect on boosting human growth
hormone (HGH).  HGH is a very important protein-based hormone that is produced by the pituitary  gland. HGH enhances the cellular repair
processes that allow us to age with  grace. HGH regulates metabolism to burn fat, build muscle, and slow down the  negative effects of stress.

In conclusion, like everything this may work for some and not others.  I would
listen to your body.  If training before the fast leaves you feeling weak, tired
or dizzy then adapt by breaking the fast with something very light like a
protein shake then train.

What about Nutrition

Your diet should not change from what you normally eat.  It just shifts timing.  As long as you stay within you daily allowances then you should not gain.  However it seems that Ramadan is seen as a time to binge on anything and everything.  If you eat clean then you souldnt see a change.
 
Again this is just a little snippet and everyone reacts differently to different types and methods of training!!! Again if it is something difeerent thebody will react.  So if you try it and teh results and effects seem good then great.  However if you respond badly to faste dtraining e.g you get dizzy and have no enegy the rest of the day then you should not continue with it.
 
For more information regarding intermittent fasting have a look
at the link below, The articles there are very interesting
 
http://www.leangains.com/
  
The key thing to remeber at all times is
 
LISTEN TO YOUR BODY......
 
So until next week,
 
Stay healthy,
 
Jill

Hi all

Its Friday again and time for my new blog.  I missed last weeks as I was attending a course in Dubai called Trigger Point Therapy. 

So in light of this I have decided to discuss

Who are Trigger Point?
What is MCT?
Who can use it?
Benefits

Who are Trigger Point? and what is MCT?
 
Trigger Point Performance is the name of the company that uses MCT to reduce injury, pain and enhance sporting performance. It was designed by an American Man called Cassidy Phillips in 2002.  He suffered from a condition call Fibromyalgia.
 
Fibromyalgia is an increasingly recognized chronic pain/ illness which is  characterized by widespread musculoskeletal aches, pain and stiffness, soft  tissue tenderness, general fatigue and sleep disturbances.
 
So in light of his condition he set out to design a way to help live with it and Trigger Point Performance was born.
 
Trigger Point Performance mission- to provide the most practical
style of therapy to be understood by anyone in need of a lifestyle change,
performance enhancement or general wellness.
 
What is MCT?
 
MCT stands for Myofascial Compression Techniques which is a revolutionary
was of self myofasial release. 
 
MCT Definition- its is defined as taking the targeted muscle and distal limb through a range of movement that replicates everyday movement.
 
Trigger Point have designed a range of products that enable a
hands free way of self massage and can really target hard to reach muscle
groups.
 
How it Works?
 
Everyday life can really upset and effect the biomechanics of the body which in turn can lead to postural imbalances, and weak muscles which will decrease range of movement causing improper neurological pathways.  When
neurological pathways are impaired the body cannot perform at its optimum level, and at this stage we develop injuries.  So with this in mind you might wonder how MCT can help.
 
Muscles in the body are comprised of muscle fibres and myofasial which surrounds the muscle.  Muscles are designed to be elastic so free and proper movement can be achieved.  If they are inelastic through lack of movement they lose this ability.  MCT reduces this by increasing blood flow, oxygen and reduces scar tissue and muscular adhesions.  Therefore enabling the muscle to carry out its functions properly.
 
MCT techniques can be carried out pre- exercise to improve movement, increase force output and increase tissue tolerance and also post exercise to flush the tissue from toxins built up from exercise, and to help the muscle recover.  
 
There are 6 Key areas that Trigger Point Performance focus on
they are
 
Soleus- located in the lower leg.
 
Quadriceps- front of the thigh
 
Piriformis- a deep muscle found in the buttock
 
Psoas - a deep muscle that connects the front to back of the body from the grion to the middle of the back.
 
Pectorals- Chest
  
Trigger Point also include Plus categories that add to the overall effect which are-
 
Anterior Tibialis- Front of the shin
 
Calf- back of lower leg
 
Soleus / Calf
 
Peroneus - Outside of the lower leg
 
Inner Quadricep
 
Latissimus Dorsi-  Large muscle in the back
 
Thoracic Spine- T Spine mid to upper back
 
 
Who can use it?
 
These products can be used from top class athletes to recreational exercisers. There are some contraindications that if you suffer from you should not use this product which are-
 
Open Wounds
Infection of the skin of soft Tissue
Muscle and tendon ruptures
Tumours
Broken Bones
Rheumatoid arthritis and Gout
Blood disorders such as haemophilia
Or Pregnant (consult your doctor)
 
Benefits.
 
From a personal point of view since doing the course I have included the MCT techniques in my daily routine and I can honestly say I feel that my posture is better and I feel I hold myself better, and output in classes is a lot greater.  I am also less sore than normal!!!!  What impressed me the most is that I seen the result immediately.   Give it a go and you too will be waowed by the obvious change!!!!
 
On a deeper level benefits include
 
Enables the working muscles to function more efficiently,
Increase in force output,
Helps restore length tension in the muscles of upper and lower body allowing more efficient free flowing movements,
Decrease in heart rate as less effort is needed to carry out movements, allowing a better performance,
Opens up neurological pathways allowing greater muscle propreoception,
Enhances the removal of exercise by-products such as Lactic acid,
Aids recovery,
Decreases risk of injury,
Increase strength and stability in joints.
 
 
Well I hope that you enjoyed this blog.  If you are reading this and I have experimented with you, you will truly understand how it feel!!! If
you are yet to try I would seriously recommend to include this in your
routine.
 
Here is a link to the website for further information
 
http://www.tptherapy.com/
 
Or if you are interested in purchasing the kit you can get it from the MEFITPRO shop in Dubai, again here is a link to their website
 
http://www.mefitpro.com/
 
Or if you want any other information regarding this please do not
hesitate to contact me.
 
Well until next week.
 
Keep healthy

Jill
  
PS I would like to congratulate my latest group of TRX'ers who lost a whooping 30 cm+ in total go girls.  With Ramadan ahead I hope you keep it off.

Hi all
 
Friday again and this weeks blog is all about FAT!!!!
 
What is Fat
Types of Fats
Why you need Fats
Where you get fats from and best sources
Understanding Low Fat, Reduced fat, No-Fat Foods.
 
 
Food nutrition and Diet information is always up for debate.  You may read conflicting articles that in order to lose weight you must eat a certain way, No fat, High Fat, Low Carb, High Protein!!!! Which one to choose.  My best advice is to try and experiment and see which one your body reacts best to.  Everybody is individual and in my opinion diet should be tailored accordingly. 
 
I feel that too many people do not understand fat, what it is, why it is needed and what it means when foods are reduced in fat.  So I decided that I would dedicate this blog to making it a little clearer...Hopefully.
 
What is Fat?
In the body Fat is defined as adipose tissue, forming soft pads between
organs, smoothing and rounding out body contours, and furnishing a reserve
supply of energy.  The two types of body fats are visceral fat that
surrounds the organs and subcutaneous fat that is visible

Food Fat is one of the marcronutrients that the body requires to
function.  Its is a main source of energy and one gram supplies 9 calories,
twice as much as carbohydrates and protein.  People believe that eating fat
will make them fat, however some fats are essential for the body to operate
optimally.

Types of Fats in Food

Fats can be broken down into the following 

Saturated- This particular fat contributes the most to elevating blood
cholesterol levels, especially LDL (the bad cholesterol). Saturated fat is found
in animal fats and tropical oils. They tend to be more solid at room
temperature.

(Unsaturated)Monounsaturated /Polyunsaturated-these have less of an effect on elevating blood cholesterol levels. Unsaturated fats are typically from plant
sources and tend to be liquid at room temperature. Mono-unsaturated fats may
help increase HDL (the good cholesterol). 

Tran Fats- these BAD fats occur during the chemical process called
hydrogenation. This is where a mostly unsaturated fat is "hydrogenated" to make it more saturated and thus more solid at room temperature. Margarine and shortening are examples. Trans-fats tend to have more of an effect on elevating blood cholesterol levels, especially LDL, compared to unsaturated fats, but they have less of an effect compared to saturated fat.

Why you need Fats?

Fats are an essential component to a healthy diet however please note that
some fats are better than others.  Fat provides energy, cushions your
organs and allows the body to absorb necessary nutrients such as vitamins A, D, E and K. .  

It is nearly impossible to remove fat completely from the diet, it would be
unhealthy to do so. Some fatty acids are essential nutrients, meaning that they
can't be produced in the body from other compounds and need to be consumed in small amounts. 

Fats play a vital role in maintaining healthy skin and hair, insulating body
organs against shock, maintaining body temperature, and promoting healthy cell function. They also provide energy for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy. Also some vitamin such as  A, D, E, and K, called fat soluble vitamins, require fat to dissolve
and nourish your body.

Where you get fats from and best sources

The types of fats that you should avoid as much as possible or eat in very
small portions are Saturated and Trans Fats.

Monounsaturated and Trans -fats ( to be eaten very sparingly)

High fat meats (beef, lamb pork)
Chicken with the skin
Ice Cream 
Cheese 
Pizza 
Lard, Margarine, Butter and Shortening
Coconut, Palm and other Tropical Oils
Commercially-baked desserts like cookies, doughnuts, muffins and cakes
Packaged Snacks (Chips crackers and microwave popcorn)
Fried Foods (French Fries, Chicken Nuggets, Breaded Fish)
Candy Bars 

And the good ones

Monounsaturated

 Olive, Peanut, Canola, Sunflower and Sesame Oil
Avocados
Olives
Poultry
Nuts (Almonds, Peanuts, Macadamia,
Hazelnut, Pecan, Cashews)
Peanut or Almond Butter (Natural is best)


Polyunsaturated:
Vegetable oils (such as cotton seed, safflower, corn and soybean)
Poultry
Walnuts
Seeds (Sunflower, Sesame, Pumpkin, Flaxseed)
Fatty fish (Salmon, Tuna, Mackerel, Herring, Trout, Sardines) 
Soymilk
Tofu 

Understanding Low Fat, Reduced fat, No-Fat Foods.
 
Nowadays everything you see is low fat, no fat, reduced fat and fat free.... And for me if I didn't know any different I would think great!!!! Choosing these is the "healthier" options will save calories.
 
To a certain extent this is true but in my previous blog I state that not all calories are equal and have different effects on the body.  Another thing to look at is how the fats are removed and what is put in their place???? Is it replaced with artificial flavors, colours??? So maybe the next time up that reduced fat item have a little look at the label and see where the calories are hidden and what are the ingredients... You could be sending your body into chemical overload.  Sometimes it is better to opt for the full fat option and eat a little less of it..
 
Before a company that produces foods can sell the product
there are standards put in place to ensure that you the customer know exactly
where the calories come.  All ingredients and nutritional information must
be listed. 
 
So below I have defined what each term you might see and how it relates to the products fat content only. (please note that in relation to other ingredients the term may differ)
 
Total Fat- per serving
 
Free- Less than 5 cal per

Low - 40 cal or less

Reduced- At least 25% fewer calories than full version
 
Total Saturated Fat (per serving) Note that next to all saturated fat claims, must declare the amount of cholesterol if 2 MGM or more per serving
 
Free- Less than 0.5 g saturated fat and less than 0.5 g trans fatty acids labeled serving

Low- 1 g or less per serving and 15% or less of calories from saturated fat

Reduced- At least 25% less saturated fat per serving.
 
Also when levels exceed: 13 g Total Fat, 4 g Saturated Fat, 60 MGM Cholesterol, and 480 MGM Sodium per RACE, per labeled serving or, for foods with small RACE, per 50 g, a disclosure statement is required as part of claim.
 
Well that's another week and I hope that you found this article of interest. 
 
There will be no blog next week as I will be taking a small vacation to educate myself.  I will be taking a course called trigger point, which involves using various tools to enhance performance help and prevent injury..... I am very excited and cannot wait to write about it in my next blog... If you cannot wait here is a link to the company's website
 
http://tptherapy.com/
 
Until then keep healthy
 
Jill :)