I admit; I love Diet Pop!  I love the taste.  I don’t drink it thinking that I’m saving calories compared to if I were to drink regular pop.  I often get a lot of feedback from my family, friends and clients about the dangers of diet pop – more specifically about, “aspartame.”  You can say that aspartame is my only “vice”, because I usually eat pretty clean – I don’t drink any alcohol, I don’t smoke, I don’t gamble – I exercise regularly and consider myself pretty responsible and healthy.  So, anytime I see an article about aspartame or diet sodas; I read it and try to get a better understanding of the “risks” and “dangers” of diet soda/aspartame.

An article I recently read – stated that certain research has shown diet soda to cause weight gain, as well as all sorts of health issues, including strokes, heart attacks and kidney problems.  I’m here to play “Devils Advocate!’

WEIGHT GAIN – the study was conducted over 10 years and followed 474 diet soda drinkers between the ages of 65 and 74.  The study showed that those who drank diet soda gained 70% more weight in their waist than those who didn’t drink diet soda.  Those who drank two or more diet drinks a day experienced a waist growth that was five times faster than non-diet soda drinkers.  Because of the weight gain – the other health issues appeared like, diabetes, cancer, and heart disease.

The study found that the ingredient aspartame, an artificial sweetener was the main reason for the weight gain.  The sweetener raises blood sugar levels and increases your risk of diabetes.  The study “speculates” that the artificial sweeteners trigger your appetite but inhibit the cells in your brain that tell you you’re full.  Therefore, your body craves more calories, while your ability to stop and realize what’s happening is diminished.

MY THOUGHTS – O.K. seriously – a study of 65 to 75 year olds?  The study did not mention anything about their overall diet or level of physical activity.  As we age, our metabolism automatically begins to slow down – so without a proper diet and exercise program; weight gain is inevitable.  My brain knows how many calories I need to be eating daily and I know what foods I need to be eating to get those calories – so I don’t think aspartame is going to “trick” my brain into eating more.  It’s called meal planning and food prepping.

RISK OF HEART ATTACK AND STROKE – of course gaining any kind of “bad” weight will increase your risk of stroke or heart attack.  However, there hasn’t been any scientific proof that diet soda is the cause – as there are so many other missing variables (diet and overall lifestyle).  The study actually shows that there was no increase in cardiovascular problems for those who drank regular soda on a daily basis.

MY THOUGHTS – the bottom line is; eat clean, live an active life and everything in moderation.  I think if you’re sitting in front of the TV all day, watching shows and playing video games while eating pizza and diet pop – well then, yeah; you’re going to become an aspartame statistic.  Too much wine is bad for you but it also has health benefits.  Too much chocolate is bad for you, but a certain amount of dark chocolate is actually good for you.  So, drink your diet pop in moderation.  Live healthy!

Jay Raymundo

 I ask all my clients, “How much water do you drink?”  Answers always vary, but for the most part; its, “I need to drink more.”  Many of us walk in a constant state of dehydration.  If our goal is to lose weight – dehydration is the enemy!  If our bodies are dehydrated by one or two percent; it affects our performance – our work capacity will be compromised.  A lousy and lazy workout is going to equal lousy and lazy results!

However, don’t think that you can use colas and coffee to meet your hydration needs, because many scientific studies have shown that people who consume a 450 calorie sweetened fruit drink gain a significant amount of (bad) weight versus those people who ate the same amount of calories with whole, clean foods.

The ultimate weight-loss drink is WATER!  Zero calories and zero sugar baby!  Drink water to meet your hydration needs.  Water is needed for your body’s metabolic and physiological systems to function optimally.  Don’t wait until you’re thirsty to drink, because it usually means you’re too late and you will need to be playing catch up.

Water is one of the most important factors in losing weight and living a healthy lifestyle.  Many people struggle with drinking enough water.  These are the people that find it challenging to lose weight.  How much water you should drink will depend on how much you weigh, how much you exercise, and whether you are in a hot or cold environment.  You should try to get half an ounce (approximately 14.2 grams) of water per pound of body weight.

Other than hydration, water helps us with our weight loss through:

1. Appetite Suppression – studies have shown that people who drink 8 to 16 ounces of water before a meal end up eating less.
2. Prevents water retention – our bodies hold on to water when it feels threatened (survival mechanism), and it stores the water into our cells.
3. Increases calorie burning – A study has shown that when the body is fully hydrated, calorie burning increases by 30 percent!!!!
4. Boosts energy – water helps blood volume and supply oxygen to our muscles – giving us more energy.
5. Removes Toxins – supports the body’s natural means of detoxification of metabolic waste and toxins.
6. Aids in recovery – helps reduce muscle soreness and joint pain.
7. Metabolizes fat – water efficiently metabolizes stored fat.
8. Prevents Constipation – water is a lubricating laxative.
9. Improves muscle tone – helps maintain and improve muscle tome through improved metabolism and calorie burning
10. Promotes bowel regularity – this is essential for healthy weight loss.

Of course, water is only one aspect of a proper weight loss program.  Your program should obviously also include a clean nutrition plan and a monitored exercise program.  However, if you can control your hydration and water intake –you are already one step closer to achieving your weigh loss goals!  Now drink up!

Jay Raymundo

ATTITUDE FOR SUCCESS

It’s a New Year and like most people, you have some New Year’s Resolutions or Goals.  Some of your goals are probably health and fitness related.  Most people however, will end up giving up on their resolutions/goals by mid-February or even earlier.  The main reason (excuse) that most people will use is, “I’ve lost my motivation.”  or “It’s too hard!”

“I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.”

Muhammad Ali

There are going to be days where, you just don’t want to go to the gym – days where you don’t want to eat chicken and broccoli all day.  To be successful you must work through that mood – change your attitude.  You’ll find that sometimes, it’s during those days and those times that you don’t want to workout or eat healthy – that at that moment when you change your mindset and just do it – you have one of your best workouts and you feel great!

It’s the attitude and effort that successful people bring in day in and day out that separates them from those who quit.  It’s that attitude and the fight within that will determine your results.  In order to progress and improve you must provide the effort.  In order to get the results you strive for, you must provide the attitude and focus.

The “lazy” days are good for you because it tests you. It asks you – “What do you really want?’, “Do you really want what you have?’, “Are you willing to do what it takes to get what you want?’

“In order to achieve something you’ve never had – you must be willing to do what you’ve never done.”

Some tips to help you stay motivated towards your health and fitness goals are:

• Find a workout partner – provide each other with accountability
• Set goals
• Find the reason – is it to run a 5K, upcoming beach vacation, wedding?
• Take pictures every month to track your progress.
• Keep an exercise log and/or a food journal
• Find a community challenge that will surround you with like minded individuals

In order to achieve your goals and stick to your New Year’s Resolutions – you have to dig deep, change your attitude and push through the day, because tomorrow might be the day you achieve something great.

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

Lance Armstrong

Is it on your list this year?  Has it been on your list last year and on previous years?  Is losing weight and getting into shape one of your New Year’s Resolutions or goals?  Well, you are not alone!

I’ve been a personal trainer since 2006 and I’ve witnessed many New Year’s Resolutions come and go!  So, I’ve decided to give you a few tips on how to stay on track and how you can make that change and achieve your fitness goals!

STEP 1

Be Specific – how much weight do you want to lose?  How far do you want to run, how heavy do you want to lift, how much body fat do you want to lose, how much muscle do you want to gain.  What else?  The more specific you are about your goals the more likely you will be to achieve them.

STEP 2

Set a Deadline – 90 days, 6 months, or set smaller weekly goals, make small changes every day and/or small changes in your habits every week.  “Change is inevitable – Growth is optional.”  Based on your deadline, work backwards and list the changes you need to make, and  the things you need to do to make your goals a reality.  Track your progress.  Tell someone what your trying to accomplish so they can hold you accountable for your goals and keep you motivated and on track.

STEP 3

Be Prepared – to fail.  You need to accept the fact that there are going to be bad days – really bad days!  Days where your eating isn’t going to be clean, when you can’t make it to the gym, where injuries, illness and other outside circumstances are keeping you from achieving your goals.  SUCK IT UP!  Let it go.  Workout at home – use an exercise DVD.  Make sure your next meal is clean and healthy.  Rest, recover and get back into it!  Stop making excuses and telling yourself, I’ll start again tomorrow, or I’ll start again next week – just get started!  If Terry Fox can run across Canada on one leg with Cancer – why can’t you get in a 30 minute workout?

STEP 4

WORKOUT – the only way your body is going to change is if you move your body!  Cardio and resistance training are a must!  Cardiovascular training will get you in shape – resistance/weight training will change your shape.  Muscle burns fat!  Do not be afraid of getting stronger or building lean muscle.  For every pound of lean muscle we put on our body, we burn an extra 50 calories a day just by doing nothing!  Talk to a personal trainer to get you on a program that’s right for you.  (Hint, Hint, Wink, Wink)

STEP 5

EAT – Do not starve yourself – you’ll end up gaining more weight!  You need to speed up your metabolism, by eating more!  Eat five to six smaller meals throughout the day to help fuel your body and to speed up your metabolism.  Your metabolism, involves a complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel.  The process of metabolism establishes the rate at which we burn our calories and, ultimately, how quickly we gain weight or how easily we lose it.  Load up on your fruits and veggies.  Make sure you get your protein and good carbs in as well!  Cut out the fast food, sugary treats and processed foods!

STEP 6

Ask for HELP – do not try to do everything on your own.  Ask your friends and family to help you and support you.  They will also help keep you motivated.  Sometimes; it’s those people who are the closest to you that jeopardize your chances of achieving your goals.  They influence you, they tempt you and sometimes they just don’t understand you.  Find a good supporting team – it will make a big difference in your success and/or failure.  Don’t try to change everything all at once – that’s impossible!  One step at a time!  One day at a time!

The bottom line is STAY FOCUSED – do not lose sight of your goals.  Develop an emotional connection with your goals – feel them becoming reality!

Jay Raymundo

Can-Fit-Pro Certified

(Personal Trainer Spcialist, Nutrition and Wellness Specialist, Pre-and-Post Natal Fitness Specialist)

Level 2 Fitness Kickboxing, MMA Strength and Conditioning, Post Rehabilitation, Life Coach

2012 New Years Weight Loss/Fat Loss Challenge

Find a partner and enter to win $$$$$!

$100 to enter per team!

Starts January 15th Ends April 15th

OPEN TO ANYBODY!

The team that loses the most body fat percentage or percentage weight loss will win the pot!

The more teams the more $$$$!

$75 from the $100 will go into the Pot – $10 will go for Administration and $15 will go to the ALBERTA CHILDREN’S HOSPITAL FOUNDATION!

Weigh ins and Body Fat analysis to be completed at the beginning, middle and at the end of the program.

I will be available to the contestants for any questions.  I will also be emailing out weekly workouts and healthy recipe’s to help keep everyone on track.

Please let me know if you have any other questions.

Here are some holiday tips to keep you and your family healthy and fit:

• Set Some Fitness Goals:  Without goals and a plan to go by it is just too easy to start missing workouts and ignoring your diet.  Don’t wait until January 1^st to set your New Year’s Resolutions:  set it today – act on it today!
• Have your “Tight” outfit ready:  Focus on being able to wear that sexy dress or muscle bearing shirt for any of your upcoming Christmas parties – there are always plenty of parties to go to.  Use that outfit as your motivation to eat clean and stay fit. 
• Use Moderation with your Cheat Meals:  Allow yourself to indulge but limit your portions!  Don’t used the holidays as an excuse.  “Life” still happens during and after the holidays.  Focus on enjoying your time with family instead of enjoying your time with food.
• Limit your TV Time:  Stay active – spend time with your family.  Plan skiing, snowboarding, sledding or snowshoeing outings.  This will help you avoid all those influential commercials that market food and holiday eating!
• Make it a Goal to do Something Active Everyday:  Park at the farthest stall when going shopping, don’t use a shopping cart – carry those heavy bags when shopping, decide to walk a few laps around the mall first before starting your shopping, take the stairs instead of the escalators/elevators.  Every little step makes a difference.
• Brush Your Teeth Following a Meal:  Who wants to eat after having clean teeth and minty fresh breath?
• Focus on  the Weight Training:  When short on time – focus your workout on the “weights” – Muscle aids in burning fat and will help fight off those extra calories you end up consuming.  Use short rest periods, heavy sets and/or high reps to incorporate “cardio” into your weight training.
• Keep a Clean Fridge/Pantry:  Don’t keep tempting foods in your kitchen.  Keep what’s available “clean”
• Balanced Eating:  Fill up on protein as it helps increase your metabolism and veggies as it takes more calories to digest than what they contain.
• Eat your Regularly Scheduled Meals:  This will prevent you from over indulging at those parties.  Don’t g to those Christmas events on an empty stomach – that’s a recipe for disaster.  Don’t forget to eat breakfast!
• Limit your ALCOHOL:  Excess alcohol contributes to fat gain!  We also keep our roads safe for everyone when alcohol is limited.
• Drink LOTS of Water:  Overeating is usually caused by dehydration.  Water also gives us a sense of fullness, so being properly hydrated will prevent is from over eating!

An unpredictable, extra-busy schedule can throw us off our daily fitness routines.  Let’s try to workout early in the morning before all the chaos begins.  Have a back up plan – an exercise DVD, or a jog around the neighbourhood.  Invite your houseguests to join you at the gym for a workout. 

Set your goals and enjoy!!!!

Jay Raymundo

PUTTING FUN INTO FITNESS

My wife and I were recently blessed with the arrival of identical twin boys!  A total life changer!!  I already have a four year old daughter, but yet I still feel the need to step up as a father, husband and a role-model for my family.  I want to show my children that “active playing” is more fun than watching T.V. or “playing video games.”  Now don’t get me wrong, I know there’s a place for T.V and video games, both could be quite educational, and both can be used to keep your kids occupied during a long drive or even trying to get some work done – I know, I’ve used both mediums!  However, it isn’t the best long-term solution nor is it a lifestyle I want to promote.

I was looking at the statistics in Canada, and there has been a dramatic increase in unhealthy weights in children. Obesity rates in children have almost tripled in the last 25 years. Approximately 26% of Canadian children ages 2-17 years old are currently overweight or obese.  These children will grow up with numerous health issues and carry those issues into their adulthood.  There are also many social and psychological issues that children must face while growing up.  I don’t want this for my kids!

The Canadian Government even introduced the “Canadian Children’s Fitness Tax Credit”, because they feared what was happening to our kids and what kind of burden they would put on the economy as adults.  The Canadian Children’s Fitness Tax Credit is a non-refundable tax credit which began in 2007 which lets parents claim up to $500 in eligible fees for enroling a child under 16 in an eligible program of physical activity.

“We do not stop exercising because we grow old – we grow old because we stop exercising” – Dr. Kenneth Cooper

My daughter loves dance and gymnastics.  She also sees “daddy” exercising, and at four years old – she imitates me with her pushups, burpees, treadmill run (walk for her) and so many other exercises.  I also want my sons to see that “movement is fun!”  But, other than physical fitness – being active has many other benefits for kids:

• I want my kids growing up with the feeling of “success’, not necessarily winning, but just being happy about what they’ve accomplished and or completed.  I want them not to be afraid to set goals and go after them!
• FUN – it’s all about fun.  Playing sports is a great way to make new friends, learn new things, and develop new skills.
• I want my kids to grow up with an EDGE – sports, dance, and pretty much any active game will help develop children’s listening skills, balance and coordination, teamwork, leadership and social skills, strength and flexibility, which are all important while growing up.
• SELF –ESTEEM; I want my kids to learn that it’s ok to fall, as long as you get back up, it’s ok to lose as long as you try your best.  I want them to believe in themselves and be willing to take risks to reap the rewards.

“It’s the lack of faith that makes people afraid of meeting challenges, and I believe in myself.”  – Muhammad Ali

What kind of role model are you for your children?  Do you sit in front of the TV for hours?  Are you too tired to walk to the store?  Do your kids hear you when you make an excuse – why you can’t go to the gym today?  Wouldn’t you rather invest your money on a fitness program that the Canadian government will give you a tax credit for or would you like to invest that money in health care costs, such as prescription drugs for your child’s health issue?  As parents, we are the first step in creating our children’s lifestyle.  What kind of lifestyle do you want for your kids?

Jay Raymundo

Certified Personal Trainer and Father

Healthy living is about choices.   Eighty percent of your results are going to come from your food choices.  The best ways to get those results are to choose foods that are lean and clean!  Here is a little quick cheat sheet on how to read food labels while you’re in the grocery store.  As long as you keep the bad food out of your kitchen, the less likely you are to fall off track or to cheat.  There are four basic things you should look for when you are comparing nutrition facts and labels, so that you can make the healthiest choice between similar products.  Look for:

1. TRANS FATS
   “ZERO” is what you should be looking for.  The lower the trans-fat the better.  Look at the ingredient list and if you see words like “partially hydrogenated, interesterified and/or stearate-rich oils” – DON’T buy it.  When it comes to fat, trans fat is considered by some doctors to be the worst type of fat. Unlike other fats, trans fat — also called trans-fatty acids — both raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol.  A high LDL cholesterol level in combination with a low HDL cholesterol level increases your risk of heart disease, the leading killer of men and women.
2. FIBRE

The more the better!  Fiber keeps you fuller longer and it also helps reduce cholesterol.  Dietary fibre is mainly needed to keep the digestive system healthy. It also contributes to other processes, such as stabilizing glucose and cholesterol levels.

1. SUGARS

Less is better!  Go for the product that has fewer grams of sugar.  Sugar causes a spike in your blood sugar and creates the insulin rush.  Think of sugar as the ingredient that helps your body store fat.

1. NUMBER OF INGREDIENTS

The fewer the ingredients the better.  When reading food labels, many people fail to read the ingredients list. The ingredients list is where you can find all the ingredients that were added to the food. This list is very important because it will tell you if a food contains unnatural and unhealthy ingredients. Because there are hundreds, maybe even thousands of unhealthy food ingredients on the market, it is almost impossible to remember all of them. In general, if the ingredients listed on the food label have a bunch of scientific words that are hard to pronounce, avoid it. The ingredients are listed in order of dominance. The most prevalent ingredients are listed first and the least prevalent ingredients are listed last. The first few ingredients should never be sugar, high fructose and fructose.

Now that you know what to look for when your grocery shopping, you can stock up on all your healthy meals.  You can also reduce your caloric intake by ten percent simply by slowing down between bites and taking a few breaths.

Jay Raymundo

A lot of my clients and many of my friends always ask me, “Should I take a fat burner?”  It is totally out of my scope of practice to recommend any type of fat burning supplement.  However, I can discuss my views and opinions on the product.  I admit, I have taken fat burners in the past.  I can’t say for sure that my results are completely or partially from taking those said fat burners.  This is what I know:

Fat Burners are weight reduction pills marketed toward women and men alike. This diet supplement aims to burn away unwanted fat, curb sugar cravings and increase energy levels. The notable active components offered in Fat Burners are Caffeine (stimulant that boosts energy), Chromium Picolinate (helps burn fat), Green tea Extract (assists the user’s metabolism), Cinnamon Powder, Cayenne Powder (suppresses appetite) and Kola Nut Extract.

My main concern with fat burners is that consumers may get too dependent on them.  Ideally, you should be cycling off the product so that your body can adjust and re-balance itself.  You also don’t want to be spending too much money on fat burners that for example require you to take 4 capsules 2 times a day – what?  Really?  You also want to keep in mind that everyone is going to react differently and achieve different results.  Some ingredients found in Fat Burners supplements may not be suitable for some individuals.

Fat Burners is a supplement that’s pitched in a similar fashion to many diet drugs. Most Fat Burners will state that it will burn away unwanted fat, curb sugar cravings and increase energy levels. You should absolutely consult your physician before taking a diet pill with as little posted information as Fat Burners.

Some people also think that taking a fat burner is an excuse to continue eating the same way  – junk food, empty calories, bad carbs, sugar, alcohol, etc.  Ummmm, it doesn’t work that way.  Nothing beats a lean and clean diet and consistent exercise that includes cardio and weight training.

There are however, certain foods that can provide the same thermogenic affects as fat burners do.  Add the following foods to your diet:

• Lean meats – helps to store muscle mass while containing low calories
• Berries – source of fibre, helps keep you feeling fuller longer and boosts metabolism in the breakdown of fats as well as an excellent source of anti-oxidants
• Salmon/Tuna – Both fish act positively on the body’s hormone Leptin, which is responsible for storing or burning calories
• Hot Peppers – Varieties of hot peppers act as natural fat burning foods. The chemical that makes them spicy speeds up the heart safely. The fact that some people are able to burn up to 1,000 more calories per day from peppers makes them one of the best diet foods.
• Green Leafy Vegetables – water rich foods help the body burn fat and stay hydrated.

I hope this answers a few of your questions and concerns.  The bottom line is CONSISTENCY!  I am a strong believer in the 80/20 rule.  80% of the time – you should be eating clean and exercising (cardio/weights), the other 20% of the time – go enjoy life, have that cheat meal and do something fun and active.  It’s about balance and lifestyle.  Now go!!!

Cardiovascular exercise is essential for shedding body fat and showing off those hard earned muscles!  Weight loss is all about your approach and perspective.  One of the best ways to be successful with weight loss is by starting small.

Here are six small steps to help get you started:

DIET – You MUST eat CLEAN!  Try to eat at least five to six portioned meals a day.  Focus on lean proteins, green vegetables, berries and other fruits – your body is like an engine, you must fuel it with the high energy fuel!  A clean diet will help you feel great and have you looking buff!

MIND GAMES – Big plates of food make us eat more food.  Trick yourself by using a smaller plate, a smaller bowl or a cup to trick you into eating less.  The full but smaller plate will make you think that you’re having a full helping.  This will help you reduce your caloric intake for that meal.

WATER – water is essential for healthy living.  Drink two full glasses of water with every meal – to make you feel fuller; faster.  This will prevent you from over eating.  Water also helps flush out any toxins the body may be holding on to.

METABOLIC CONDITIONING – Eat more often but eat smaller portions.  By eating more frequently, you will help speed up your metabolism.  Your body is forced to continually digest and burn fuel.  You end up spreading out your caloric intake and you will find that your appetite is satisfied with smaller meals.

GO GREEN – Eat green leafy veggies if you can!  Make sure your meals have some color.  The more colorful your plate is – the better!  Start with a vegetable you like and load your plate with that one.  The nutrition from the vegetables alone will do wonders for your body.

FOCUS – don’t watch TV or read the newspaper while eating.  Focus on your meal.  Sit down.  Give your complete attention to your meal as this will create accountability for what you’re putting into your body.  Savor and enjoy.

Follow these six steps to change your eating habits and the results will slowly appear.  Eighty percent of your results will come from your eating.  The other twenty percent will come from exercise that includes cardio and resistance training.

Enjoy your summer!  Eat clean, get fit, have fun!

Jay Raymundo

Can-Fit-Pro Certified (Personal Trainer Specialist, Nutrition and Wellness Specialist, Pre and Post Natal Fitness Specialist), Level 2 – Fitness Kickboxing Instructor, MMA Strength and Conditioning Instructor

(SOURCES:  Natalie Waples; Inside Fitness Aug/Sept. 2011and Jamison Hill: Inside Fitness Aug/Sept. 2011)