Sunday, October 15, 2017

PES Prolific Pre Workout Review

PES stands for Physique Enhancing Supplements, and their latest pre workout Prolific blends well into PES’s brand mission. PES or, PEScience declare...

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Friday, October 13, 2017

30 Day Fall Body Blast Starts in 4 Days!

30 DAY FALL BODY BLAST!

Join us for our 30Day Fall Body Blast Challenge which starts on Monday October 16th in The Hollywood Trainer Club! Our goal is to keep you moving right up to Thanksgiving because as you know on average Americans gain 5-10lbs over the holidays. We also want to keep you in good spirits, happy, healthy and low stress and there’s nothing better than a daily dose of endorphins from your daily workouts! I’m looking forward to motivating everyone through this Fall Challenge! All the full workouts with instructions for ALL levels are in the club in our Virtual Gym and the fee to use the club is $20 a month with no long term commitment. You can stop & start the club anytime. The Hollywood Trainer Club is a mobile website and functions better than an app. You can play all the workouts from your phone or computer. 

Screenshot of the 30 Day Fall Body Blast in the Virtual Gym

Every week there’s one Treadmill Workout (optional outdoor 3mile run/walk/jog),  3 Cross-Training Workouts that you can do at home (Cardio Kickboxing, Pilates, Bootcamp, Yoga, Sculpting) and one Gym Workout (optional at home sculpting workout). The variety & various methods of training will challenge your body to help you achieve incredible results. All levels are welcome, beginner to advanced. In this challenge there are 5 workouts a week. Open up your calendar and schedule your workouts to best fit your life. Nothing to it but to do it!

The best way to achieve your goals is to make a plan and we’ve already done all the planning for you! Post a message on the Community Wall in The Hollywood Trainer Club and let us know that you’re joining us! Click on “Exercise” and then “Virtual Gym” and then “30Day Fall Body Blast” in the drop down menu and Press Play on Day1! You can do it!


30 Day Fall Body Blast Starts in 4 Days! posted first on http://www.thehollywoodtrainer.com

Thursday, October 12, 2017

Weather Got You Feeling SAD? Here’s 4 Mood Boosters.

Seasonal affective disorder (SAD) is a combination of biological and mood disturbances typically occurring in the autumn and winter months. SAD is characterized by recurrent episodes of depression, hypersomnia, carbohydrate cravings and weight gain.

About 5 percent of the U.S. population experiences SAD, with symptoms present for about 40 percent of the year, depending on where you live.

Light therapy, pharmacotherapy (antidepressants) and cognitive behavior therapy are common mainstream treatment options, but there are also a number of lifestyle changes that can be “affective” by increasing serotonin, a mood stabilizing neurochemical.

(Kurlansik, S. L., & Ibay, A. D. 2013) (Lurie, S. J., et al. 2006) (Young, S. N. 2007)

Mood Boosting Strategies:

  1. Diet
  2. Exercise
  3. Sunlight
  4. Supplements 

Diet

Individuals with SAD frequently report carbohydrate cravings and note that carbohydrate ingestion energizes them.

In a study by Rosenthal, et al. 16 depressed SAD patients and 16 matched controls were fed two different isocaloric meals, one rich in protein and one rich in carbohydrates. The SAD patients reported activation following carbohydrate ingestion, whereas normal controls reported sedation.

(Rosenthal, N. E., et al. 1989)

Simple carbohydrate consumption can result in a temporary elevation in mood, however, elimination of the simple carbohydrates and refined sugar from the diet may result in a more permanent solution for mood stabilization.

The proposed mechanism by which carbohydrates exert their mood altering effect is through their influence on serotonin metabolism.

(Christensen, L. 1993)

Intake of n-3 long-chain polyunsaturated fatty acids found in cold water fish such as wild salmon, can affect mood via modification of neuronal cell membrane fluidity and the consequent impact on neurotransmitter function.

(Rogers, P. J. 2001)

Polyphenols, natural compounds found in plant-based foods that possess antioxidant properties, can reduce oxidative stress and aid in synaptic function. Because polyphenols have numerous mechanisms in the brain that can affect cognitive and mental health, a diet high in polyphenols (fruits and vegetables) can be used as a strategy to combat cognitive and psychiatric disorders.

(Gomez-Pinilla, F., & Nguyen, T. T. 2012) (Rechenberg, K. 2016)

Exercise

Exercise is an effective tool to ease depression due to:

  • The release of “feel-good” brain chemicals including serotonin, endorphins and endocannabinoids
  • The reduction of specific immune system chemicals, such as cytokines
  • An increase in body temperature, which can have calming effects

The psychological effects of regular exercise include:

  • Increases in self-confidence- Getting in shape can make you feel better about yourself
  • Provides a distraction from the cycle of negative thoughts that can fuel anxiety and depression
  • Facilitates social interaction, which can improve your mood
  • Provides a healthy coping strategy

Utilising moderate to intense aerobic activity has a large and significant antidepressant effect and is strongly supported as an evidence-based treatment element for depression.

(Schuch, F. B. et al. 2016)

Middle-aged women participating in resistance training exercise have lower levels of depression and anxiety in relation to sedentary counterparts.

(Araújo, K. C. D. M. et al. 2017)

Natural Sunlight

Outdoor light exposure is a potential alternative or adjuvant to conventional artificial light therapy in SAD.

Individuals with seasonal affective disorder were treated for 1 week either with a daily 1-hour morning walk outdoors or low-dose artificial light. The latter treatment did not improve any of the depression self-ratings, whereas natural light exposure improved all self-ratings.

(Wirz-Justice, A. et al. 1996)

Supplements

Fish Oil

A meta-analysis of 13 randomized clinical trials concluded that supplementation with omega-3 fatty acids, found naturally in fatty fish, has a beneficial effect in patients with major depressive disorder.

(Bastiaansen, J. A. et al. 2016)

Hypericum

Hypericum perforatum (HP) is one of the oldest used and most extensively investigated medicinal herbs. Various clinical trials have shown that HP has a comparable antidepressant effect as some currently used antidepressant drugs used in the treatment of mild to moderate depression and certain forms of anxiety.

(Russo, E. et al. 2014)

Probiotics

In the last decade, research has revealed an extensive communication network between the gastrointestinal tract and the central nervous system, known as the “gut–brain axis.” Advances in this field have linked psychiatric disorders to changes in the microbiome, making it a potential target for treating mood disorders.

(Wallace, C. J., & Milev, R. 2017)

Vitamin D

SAD is prevalent when vitamin D stores are low. A prospective, randomized controlled trial found that increasing serum 25-OH D to more optimum levels was associated with significant improvement in depression and that vitamin D may be an important treatment for SAD.

(Gloth 3rd, F. M.,et al. 1999)

Summary of tips to beat SAD

  • Increase omega-3 fats and vitamin D rich foods (e.g., salmon, tuna, sardines, egg yolks and mushrooms)
  • Eat foods high in B6, B12, folate and magnesium to support serotonin production (e.g., leafy greens, avocados, asparagus, broccoli, bell peppers, chicken, salmon, sardines, shrimp, lamb, beef, liver, non-fortified brewer’s yeast, and dark chocolate)
  • Enhance immune health with selenium rich foods (e.g., Brazil nuts and tuna)
  • Focus on foods high in polyphenols (e.g., organic blueberries, cranberries, blackberries and raspberries, organic dark cocoa, and antioxidant spices, such as cinnamon and turmeric)
  • Eat more animal protein for the tryptophan, a precursor to serotonin (e.g., grass-fed beef, free range poultry, wild seafood and pastured eggs)
  • Consume foods high in probiotics to support the gut-brain axis (e.g., sauerkraut, kimchi and kombucha and grass-fed cultured dairy products like kefir and yogurt)
  • Eat low glycemic carbohydrates and avoid white bread, pasta, rice, sugar and processed foods that cause a sugar “high” and subsequent crash
  • Incorporate high intensity aerobic training and resistance training
  • Get outside for a walk 30-60 minutes during the day
  • Consider supplements as an alternative to pharmacotherapy, under the supervision of a qualified healthcare provider

References

Araújo, K. C. D. M., Deus, L. A. D., Rodrigues, F. B., Bezerra, M. E., Sales, M. M., Rosa, T. D. S., … & Simões, H. G. (2017). Resistence exercise improves anxiety and depression in middle-age women. Journal of Physical Education, 28.

Bastiaansen, J. A., Munafò, M. R., Appleton, K. M., & Oldehinkel, A. J. (2016). The efficacy of fish oil supplements in the treatment of depression: food for thought. Translational Psychiatry, 6(12), e975–. http://doi.org/10.1038/tp.2016.243

Gloth 3rd, F. M., Alam, W., & Hollis, B. (1999). Vitamin D vs broad spectrum phototherapy in the treatment of seasonal affective disorder. The Journal of Nutrition, Health & Aging, 3(1), 5-7.

Gomez-Pinilla, F., & Nguyen, T. T. (2012). Natural mood foods: the actions of polyphenols against psychiatric and cognitive disorders. Nutritional Neuroscience, 15(3), 127-133.

Kurlansik, S. L., & Ibay, A. D. (2013). Seasonal affective disorder. Indian Journal of Clinical Practice, Vol. 24, No. 7, December 2013

Lurie, S. J., Gawinski, B., Pierce, D., & Rousseau, S. J. (2006). Seasonal affective disorder. American Family Physician, 74(9).

Rechenberg, K. (2016). Nutritional interventions in clinical depression. Clinical Psychological Science, 4(1), 144-162.

Christensen, L. (1993), Effects of eating behavior on mood: A review of the literature. International Journal of Eating Disorders, 14(2) 171–183.

Rogers, P. J. (2001). A healthy body, a healthy mind: long-term impact of diet on mood and cognitive function. Proceedings of the Nutrition Society, 60(1), 135-143.

Rosenthal, N. E., Genhart, M. J., Caballero, B., Jacobsen, F. M., Skwerer, R. G., Coursey, R. D., … & Spring, B. J. (1989). Psychobiological effects of carbohydrate-and protein-rich meals in patients with seasonal affective disorder and normal controls. Biological Psychiatry, 25(8), 1029-1040.

Russo, E., Scicchitano, F., Whalley, B. J., Mazzitello, C., Ciriaco, M., Esposito, S., … & Mammì, M. (2014). Hypericum perforatum: pharmacokinetic, mechanism of action, tolerability, and clinical drug–drug interactions. Phytotherapy Research, 28(5), 643-655.

Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: a meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42-51.

Wallace, C. J., & Milev, R. (2017). The effects of probiotics on depressive symptoms in humans: a systematic review. Annals of General Psychiatry, 16(1), 14.

Wirz-Justice, A., Graw, P., Kräuchi, K., Sarrafzadeh, A., English, J., Arendt, J., & Sand, L. (1996). ‘Natural Light treatment of seasonal affective disorder. Journal of Affective Disorders, 37(2), 109-120.

Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry & Neuroscience : JPN, 32(6), 394–399.

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Shoulder Function: Enhancing Scapular Stabilization

Tuesday, October 10, 2017

Six Star Pre Workout Explosion Review

Six Star is the brand name used by Muscletech to market workout supplements to low-cost stores like Walmart, Costco, Etc. This is...

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Top 4 Secrets of Highly Successful Fitness Professionals from AFS

Imagine, for a moment, the first day of your first job. Were you nervous? Anxious to get out there and prove yourself? Did you wonder which fellow co-workers were going to become your friends? Were you afraid to make a mistake?

In all the AFS research we’ve compiled, one thing remains constant – nothing great is built overnight. It takes perseverance, time, attention to detail, and the ability to adapt and pivot your strategic thinking when necessary.

The following four secrets have been pulled by AFS after diligently speaking to thousands of the most successful fitness professionals, studio and gym owners. We trust the information will be incredibly valuable to you now and in the future.

SECRET #1

THEY BUILD A TIGHT KNIT COMMUNITY

In the chart below, from AFS’ industry leading Marketing Best Practices Research Report,(1) it was found that the most successful marketing strategies are built around referral programs.

And what better way to gain referrals than by providing an experience that breeds the feeling that together we can accomplish anything!

Developing community begins on day one. Make sure you know every single person that trains with you. Your clients are a representation of your skill set. What do they do for fun? What motivates them to be the best? As they say, “begin as you wish to proceed.” Begin building community from the minute you being your training session or teaching a class.

Develop Your Community with Regularity

In order to set the expectation that community is important, consider scheduling team-building events with regularity. For example, let those you train or teach know that every week at a designated time you will workout together! This time will provide you an opportunity to share ideas and for friendly competition.

While you may find that those you train workout together anyway, you should still schedule regular, weekly group workouts to show that you believe in the power of community.

Be Present and Pay Attention

A quick compliment goes a long way, and keeps people engaged. Designate a few key classes to do meet and greets before and after class. This is a great way to get new clients as well and to get to know the instructor. You can take it a step further and take the class and have the instructor introduce you to everyone there!

“The best way to grow a business is by developing a fanatical culture filled with raving fans,” says Todd Durkin, Owner of Fitness Quest 10 in San Diego. And the way you do that is by focusing on extraordinary results, a phenomenal experience, and a culture that breeds family, fun, and positivity.”   Todd Durkin, Owner, Fitness Quest 10

SECRET #2

THEY MAKE THEIR TRAINING EXPERIENCE PERSONALIZED

What makes you a great trainer? Odds are it’s not about you – it’s about how you make your clients feel about themselves.

Personalization Means Personal

Clients will often let you into their lives in a special way. This is a trust component, something never to be taken lightly. As clients share personal information, stories, and anecdotes about spouses, children, their workplace, etc., take notes, stay in touch, show you care. Birthdays, get well notes, graduation congratulations – all show you care.

Results Are the End Game

Nothing is more personal than that compliment your client receives from family or friends about how he or she “looks better,” or “seems to have more energy.” So for all the building of community, personalization, and other strategies for interaction, the bottom line is – make sure your client is making progress toward their goals.

It’s Always About The Client

You may be the expert, but without clients you have no business. Keeping clients means keeping clients happy and feeling good about their experience with you. This means, no phone, no wandering eyes, no divided attention. This period of time is all about the client – nobody else

“I deliberately focus on listening and understanding where my clients are coming from. From there I can develop a thorough understanding about the way my clients’ think about their health, fitness and realizing positive change in their lives.” Cris Dobrosieski, President and Head Coach, Monumental Results

SECRET #3

THEY ARE ALWAYS PROFESSIONAL

One of the industry’s most successful fitness professionals has a theater background. When asked if he missed his acting days, he said, “You kidding? Every time I train somebody, I’m on stage!” And so it is – that special uniform, t-shirt, or jersey that labels you “Instructor,” “Trainer,” or “Coach” puts you on stage at all times. How then, do you ensure you are perceived to be “professional?”

You Are On Stage

As mentioned above, when you’re training, you’re on stage. Always. You’re actually auditioning in front of dozens of “directors” who might be looking for a fitness professional. Like it or not, they’re judging you. “Would I want her to train me?” is being asked countless times every day.

Full Attention

Full attention means always. No phone calls, texting, no “I’ll be right back,” no interruptions. This is the client’s time. He or she has purchased your time. Focus on the client and ensure that you are delivering what you’ve promised – your best efforts to deliver the experience they expect.

R-E-S-P-E-C-T

Respect means many things and the professional fitness professional has them all. Start with punctuality – always, always be on time. Your overall demeanor/body language is key – be happy, lively, excited about working with this client. Your language is appropriate, your manner is supportive and inspiring, your voice volume doesn’t intrude on others you’re not training.

SECRET #4

THEY KNOW HOW TO MANAGE CLIENT EXPECTATIONS

Misguided expectations can wreak havoc on your business, so be sure to implement these

strategies:

Know Your Clients

Fun, fun, fun would be the central mantra for most trainers, but be careful. While most people prefer fun to punishment, the fitness industry is home to plenty of people who equate punishing their bodies to fun. But not most. If you misread the objectives of your client and play the drill sergeant role to somebody looking for a lighter touch – you’ve just thrown retention out the window.

Keep your Relationships Strong

It will take a while to create and there’s plenty of nourishing necessary, but the bottom line is that you have to become a strong, important person in your client’s life. By being supportive, inspiring, and stimulating, you will create a bond that will enhance the relationship and put “leaving you” out of your client’s mind.

Get your Clients to Buy In

You’re special and you make your clients feel special. Or do you? That, of course, is the question. The most effective strategy to secure client buy-in, is to communicate before, during, and after workouts. Make sure your clients understand the program, and why you’re having them do certain things.

Whether you’re a trainer or instructor in a health club, YMCA, JCC, fitness studio or elsewhere – how you carry yourself, how you train, and even what you wear are all elements that make up your personal brand. You’re already running your own business, just within the four walls of

your current facility! These four secrets are all sound principles – that if mastered – will help make your passion your career.

References:

  1. AFS 2016 Marketing Best Practices Research Report. https://member.afsfitness.com/content/2016-marketing-best-practices-research-report

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