You have been following the latest diet and exercise program featured in your favorite magazine in hopes of losing those last 10 pounds before spring break or the start of the summer. What types of problems have held you back from achieving the body you have always wanted? Common excuses include not having time to get to the gym, not being able to prepare and plan your meals, or if you do take the initiative to pack your lunch and snacks for the day you blow it at night when the cravings really set it!
Over eating at night is a huge problem! This is the time when you want to relax, eat, and enjoy the company of others. Countless bags of greasy chips and gallons of ice cream are being consumed by out of control Americans. At night the temptations creep on and most surrender to their appetite. So what can you do to stay true to your commitment of eating clean? Get creative! Not all healthy food is boring and bland. First of all the only way a diet will be successful is if you are consistent. So in order to be consistent get innovative with your meal plan. Instead of polishing off a bag of Doritos treat yourself to cottage cheese and peaches, non-fat yogurt, or sugar-free jello with cool whip. Make it even more interesting, try my featured recipe. It's easy, delicious and won't add size to your waistline!
Low-Cal Cinnamon Apple Cups
makes 12 servings
Ingredients:
-nonstick cooking spray
-16 oz cottage cheese
-1 c liquid egg whites
-2 T cinnamon
-2 medium apples, cored and chopped
Instructions:
1. Spray a 12-cup muffin pan with cooking spray and preheat oven to 325
2. In a large bowl, stir together cottage cheese, egg whites, cinnamon and chopped apples until blended. Fill cups up to the top with cottage cheese mixture. Bake in preheated oven for 35-40 min or until done.
3. Before serving, let cool to firm. Use butter knife to go around the edges to lift out the apple cups and serve.
Nutrients Per Serving:
Calories: 63
Total Fat: 2g
Total Carbohydrates: 6g
Fiber: 1g
Protein: 7g
Next time your stomach starts rumbling and junk food is sounding really good, stay true to your diet goals and have fun with a new healthy recipe!
Andrea
Monday, February 25, 2008
Saturday, February 23, 2008
My Random Thoughts
The media pushes way too much misinformation in the front of already confused people. The Internet is partly responsible for the misinformation perpetuating down the chain. Not to mention people seem to hold on to theories and so called "facts" that aren't even true. The world of exercise science follows suit too, but people tend to cling to one word answers than actually understand something that's true. What people need to focus on is hard work and the big picture. Less focus on the minutia such as the glycemic index of a carrot, because I don't know about you, but too many times carrots have been the real "deal-breaker" when I've tried to reach my goals. Instead of nit-picking most people just need a general overhaul of their diets and the most important thing: actually exercising regularly! Most people could easily pass a test asking them what foods are "healthy", but what they choose to eat is another story.
SEE THE BIG PICTURE
What is really holding you back from your goals? If you eat "good" all day and then eat sweets at night, find a way to circumvent the problem. I think it's healthy to have your sinful foods, but in the right context...not an everyday thing. If you don't exercise...start. Start with what you can handle and learn to improve. Hire a fitness professional who can accelerate your results. Many people want to "start out with a book" or think it over, but thinking gets you nowhere and most people really don't "think" about it at all. They have made the decision already! Some people excel doing a complete overhaul, and some need to just improve on 1 thing everyday. Sit back, look at the big picture and find out what can really help you get the results you want.
Don't believe everything you read anyway, we have more health and fitness information knowledge available today than ever before, and more of it can be accessed by you than ever before...but we are continually gaining weight as a nation.
--
Yours in Health,
Ryan
Don't believe everything you read anyway, we have more health and fitness information knowledge available today than ever before, and more of it can be accessed by you than ever before...but we are continually gaining weight as a nation.
--
Yours in Health,
Ryan
Thursday, February 7, 2008
Is Stretching Bad?
Stretching has gotten a bad rep lately. It causes you to be weaker and lift less in the gym, and it's no good! Based on current research in the Journal of Strength and Condition I would agree with some of that. First things first, stretching is something a lot of people need to do especially considering a majority of us sit all day. Tight hip flexors, hamstrings, and weak/inhibited glutes are major contributors to low back pain--something a whopping 80% of Americans get at some point in their life!
Let's examine further, if you are an athlete or competitive lifter then chances are a static stretch before competition isn't the best method to enhance your performance. For the average gym rat, I don't think it has much relevance as long as a proper warm-up is utilized. Personally, when I stretch more I feel better overall...just a general sense of well-being. That for me is enough to encourage everyone to keep stretching. Does this research claim stretching is bad? Absolutely not, but it does highlight the fact that for maximum performance it is not beneficial. Too often the popular press misinterprets the research.
Stay tuned for more reviews and send in your questions to ryan@patrickperformancetraining.com
Yours in health,
Ryan Patrick
Let's examine further, if you are an athlete or competitive lifter then chances are a static stretch before competition isn't the best method to enhance your performance. For the average gym rat, I don't think it has much relevance as long as a proper warm-up is utilized. Personally, when I stretch more I feel better overall...just a general sense of well-being. That for me is enough to encourage everyone to keep stretching. Does this research claim stretching is bad? Absolutely not, but it does highlight the fact that for maximum performance it is not beneficial. Too often the popular press misinterprets the research.
Stay tuned for more reviews and send in your questions to ryan@patrickperformancetraining.com
Yours in health,
Ryan Patrick
Monday, January 28, 2008
Mail Bag
“When selecting a source of protein post-workout, I am wondering if a liquid protein is digested faster and utilized by the body more efficiently than protein from food?”
When comparing protein from solid food and liquid protein such as whey protein it is important to understand how protein is digested in the body. Protein is made up of amino acids linked together by peptide bonds. If you consume protein the digestion of the protein actually begins in the stomach primarily due to hydrochloric acid and the enzyme pepsin. The enzymes in the stomach can be influenced by specific factors such as the temperature of the food and the acidity of the food and stomach. The hydrochloric acid is in charge of breaking the peptide bonds, which creates smaller chains of amino acids. Further digestion of the protein into single amino acids takes place in the upper portion of the small intestine due to the pancreatic protein enzymes. At this point the amino acids can now be absorbed into the blood stream where they are transported to the liver and then sent out to the muscles. The process of protein digestion is complex and can vary depending on the source of protein.
In order to compare a whey protein from a variety of food proteins it is necessary to identify what whey protein is and the different variations available. Milk protein has two proteins, casein and whey protein, whey is more soluble and has a higher quality rating. Whey protein is actually a co-product of the cheese making process. The most common variations of whey include:
• Whey protein isolate: most pure and concentrated form, it contains 90% or more of protein with little fat and lactose, can be more expensive
• Whey protein concentrate: has anywhere between 29% and 89% protein depending on product, contains more fat and lactose
• Hydrolyzed protein: the amino acid chains are broken down into small segments called “peptides”
When selecting a specific type of protein it is essential to evaluate specific components. Consider the following:
• if it contains all essential amino acids, making it a complete protein
• does it contain branched-chain amino acids (valine, leucine, and isoleucine)
• the biological value of the protein.
Why should you be concerned with these characteristics? Essential amino acids are amino acids that the body cannot make. Branched-chain amino acids are a must for any athlete, they are necessary for muscle recovery and protein synthesis. The biological value of the protein tells you the availability and digestibility of the protein.
Whey protein is very soluble which makes it digested and absorbed faster. Also on a gram-to-gram basis whey protein isolate delivers more essential amino acids to the body but without the fat or cholesterol.
So should you consume a whey protein or a food protein? It really is up to the athlete. Whey protein is a complete protein and has the highest biological value with a score of 100 when compared to whole egg protein (88-100), casein (80), soy protein concentrate (74), and beef protein (80). For most people time and money is always a concern. Whey protein is very convenient, but can sometimes be expensive depending on the brand. If you do want to try whey protein choose a product that has whey protein isolate as the first ingredient, this will ensure that you are getting the most pure source and best quality. Consuming a food protein post-workout could save you some money, and choosing a food over a supplement is always recommended. But if you are interested in using a whey protein powder it is a great source of protein and would be a highly effective addition to your well-balanced diet.
By: Andrea Behling
When comparing protein from solid food and liquid protein such as whey protein it is important to understand how protein is digested in the body. Protein is made up of amino acids linked together by peptide bonds. If you consume protein the digestion of the protein actually begins in the stomach primarily due to hydrochloric acid and the enzyme pepsin. The enzymes in the stomach can be influenced by specific factors such as the temperature of the food and the acidity of the food and stomach. The hydrochloric acid is in charge of breaking the peptide bonds, which creates smaller chains of amino acids. Further digestion of the protein into single amino acids takes place in the upper portion of the small intestine due to the pancreatic protein enzymes. At this point the amino acids can now be absorbed into the blood stream where they are transported to the liver and then sent out to the muscles. The process of protein digestion is complex and can vary depending on the source of protein.
In order to compare a whey protein from a variety of food proteins it is necessary to identify what whey protein is and the different variations available. Milk protein has two proteins, casein and whey protein, whey is more soluble and has a higher quality rating. Whey protein is actually a co-product of the cheese making process. The most common variations of whey include:
• Whey protein isolate: most pure and concentrated form, it contains 90% or more of protein with little fat and lactose, can be more expensive
• Whey protein concentrate: has anywhere between 29% and 89% protein depending on product, contains more fat and lactose
• Hydrolyzed protein: the amino acid chains are broken down into small segments called “peptides”
When selecting a specific type of protein it is essential to evaluate specific components. Consider the following:
• if it contains all essential amino acids, making it a complete protein
• does it contain branched-chain amino acids (valine, leucine, and isoleucine)
• the biological value of the protein.
Why should you be concerned with these characteristics? Essential amino acids are amino acids that the body cannot make. Branched-chain amino acids are a must for any athlete, they are necessary for muscle recovery and protein synthesis. The biological value of the protein tells you the availability and digestibility of the protein.
Whey protein is very soluble which makes it digested and absorbed faster. Also on a gram-to-gram basis whey protein isolate delivers more essential amino acids to the body but without the fat or cholesterol.
So should you consume a whey protein or a food protein? It really is up to the athlete. Whey protein is a complete protein and has the highest biological value with a score of 100 when compared to whole egg protein (88-100), casein (80), soy protein concentrate (74), and beef protein (80). For most people time and money is always a concern. Whey protein is very convenient, but can sometimes be expensive depending on the brand. If you do want to try whey protein choose a product that has whey protein isolate as the first ingredient, this will ensure that you are getting the most pure source and best quality. Consuming a food protein post-workout could save you some money, and choosing a food over a supplement is always recommended. But if you are interested in using a whey protein powder it is a great source of protein and would be a highly effective addition to your well-balanced diet.
By: Andrea Behling
Monday, January 21, 2008
Testimonials
"Starting a training program at my age (54) was a little intimidating because I was not in great shape and had never lifted weights in my life (and it shows!). Ryan immediately put me at ease. What was particularly interesting was at our first meeting, I told him what I wanted to accomplish (increased upper body strength and improved cardiovascular endurance) and what I didn't need to work on (e.g., leg strength). He listened patiently and then told me what his plan for me was - and how it contradicted my plan in some areas. He did it in a way that convinced me it was in my best interest and in a tone that was not insulting or disrespectful. In retrospect, I can see now that his plan was absolutely correct. I have noticed that my strength has increased, I have improved joint flexibility, especially in my shoulders, and I no longer experience the lower back pain I used to feel almost daily. I have a better sense of well-being since I started working with Ryan. He is very encouraging and never makes me feel inferior to the well-built physical specimens who regularly use the exercise facility"
Mike Jay, Ph.D
Professor of Pharmaceutical Sciences
Mike Jay, Ph.D
Professor of Pharmaceutical Sciences
Sunday, January 20, 2008
FAQ's
What is in-home personal training?
In-home training is a service provided where the client is trained at his or her home. The appointment is set between the trainer and client; from there the trainer will arrive at the client's home and begin the training session there. This eliminates the traveling for the client as well as the expense of a gym membership.
What equipment is needed?
None! The trainer is responsible for bringing all equipment that is needed for the workout. The only thing the client needs is ample space to workout. If there is equipment available, that may be included into the programming but is not required.
What can I expect?
Expect to get an initial assessment and program that is specific to your needs and goals. From there the fun begins as we both work toward your goals, tweaking everything as we go along to ensure fast results.
Do I need to be in shape already?
Not necessarily, though having a background exercising doesn't hurt. Clients are often worried about being too out of shape, but it's extremely common so there shouldn't be any fear about it!
Who is in-home personal training right for?
Many people feel lost about deciding if this is right for them. The primary goals people can achieve are fat loss, general fitness, and those looking to stay healthy and injury free. If you are frustrated with low back pain, in-home training can help you too! Those seeking to gain significant amounts of muscle or improve athletic performance are not going to see the necessary benefits from in-home training.
In-home training is a service provided where the client is trained at his or her home. The appointment is set between the trainer and client; from there the trainer will arrive at the client's home and begin the training session there. This eliminates the traveling for the client as well as the expense of a gym membership.
What equipment is needed?
None! The trainer is responsible for bringing all equipment that is needed for the workout. The only thing the client needs is ample space to workout. If there is equipment available, that may be included into the programming but is not required.
What can I expect?
Expect to get an initial assessment and program that is specific to your needs and goals. From there the fun begins as we both work toward your goals, tweaking everything as we go along to ensure fast results.
Do I need to be in shape already?
Not necessarily, though having a background exercising doesn't hurt. Clients are often worried about being too out of shape, but it's extremely common so there shouldn't be any fear about it!
Who is in-home personal training right for?
Many people feel lost about deciding if this is right for them. The primary goals people can achieve are fat loss, general fitness, and those looking to stay healthy and injury free. If you are frustrated with low back pain, in-home training can help you too! Those seeking to gain significant amounts of muscle or improve athletic performance are not going to see the necessary benefits from in-home training.
A Bit About Me
Here's a little bit of information about me!
Personal Training
I've worked with a variety of people ranging from elderly women to law enforcement and lots of people in between! A new project for 2008 involves taking clients with a Body Mass Index of 30 or higher and helping them lose weight throughout the semester. It should prove to be as rewarding as it is challenging.
Bodybuilding
4 years experience, most recently at the 2007 KY State Bodybuilding Championships in Lexington. I placed 3rd in the Novice Middleweights and Open Middleweights.
Strongman
University of Kentucky Strongest Man on Campus (ESPN Pilot), 2007. This was a competition UK had the privilege to hold as a pilot for a soon-to-be ESPN series, and I was fortunate enough to qualify and finish in 1st Place!
Personal Training
I've worked with a variety of people ranging from elderly women to law enforcement and lots of people in between! A new project for 2008 involves taking clients with a Body Mass Index of 30 or higher and helping them lose weight throughout the semester. It should prove to be as rewarding as it is challenging.
Bodybuilding
4 years experience, most recently at the 2007 KY State Bodybuilding Championships in Lexington. I placed 3rd in the Novice Middleweights and Open Middleweights.
Strongman
University of Kentucky Strongest Man on Campus (ESPN Pilot), 2007. This was a competition UK had the privilege to hold as a pilot for a soon-to-be ESPN series, and I was fortunate enough to qualify and finish in 1st Place!
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