Title: Personal Trainer,
specializing in Female Fitness
Location: Jonathan’s Gym in Bedford, Indiana
After an exhilarating certification weekend at Parrillo Performance, I am a newly certified personal trainer enjoying my first clients and the amazing feeling of making a difference by helping people change their lives and meet their goals. With equal emphasis on nutrition and training, I will give my clients a strong foundation on which to build a fit and healthful lifestyle. I train at Johnathan’s Gym in Bedford, Indiana, specializing in Female Fitness with special emphasis on helping women feel confident in the gym. Advice from “seasoned trainers” is welcomed at email@example.com.
Training Tip of the Month:
Bodybuilders can learn a lot from the training regimens of endurance athletes. They train regularly and at long durations at or near their VO2max (your body’s maximum capability to deliver oxygen to the working muscles) and as a result their muscles are conditioned to rely more heavily on fat for energy and less on stored carbohydrate (glycogen). To approach the training level of an endurance athlete, perform aerobics several times a week, at the recommended duration. But don’t “coast.” Work out hard, so that you’re breathing hard. The harder you breathe, the more fat you burn.
Nutrition Tip of the Month:
People consuming a high-protein diet should be sure to drink plenty of water and to get enough calcium. Protein metabolism generates ammonia, which is converted to urea and excreted in the urine and sweat. Drinking plenty of water aids the kidneys in removing this nitrogenous waste and dilutes calcium salts which could form kidney stones. Calcium balance can be maintained during high protein diets by assuring adequate calcium and phosphorus intake (at least the RDA, 800-1200 mg/day) from both diet and
Fitness & Nutrition
Potassium and Potato Preparation
The preparation of a potato can have a big impact on its mineral content, Agricultural Research Service (ARS) scientists report in a new study of this popular vegetable. Baked, roasted, boiled or fried, the potato is America’s favorite vegetable. Every year, the average American eats about 130 pounds of potatoes, which are loaded with vitamins and minerals.
Cubing potatoes can reduce boiling time, but it also reduces mineral content by as much as 75 percent. That’s one conclusion from a study by research geneticist Shelley Jansky and plant physiologist Paul Bethke at the ARS Vegetable Crops Research Unit. Jansky and Bethke subjected six potato varieties to various methods of preparation, and then ran a mineral analysis for potassium and 10 other minerals. They found that cubing or shredding potatoes prior to boiling resulted in significant potassium reductions.
This could be a good cooking strategy for potato fans hoping to reduce potassium intake, such as dialysis patients. But individuals who want to get the highest nutritional bang for their buck would be better off boiling their potatoes whole. Jansky and Bethke also examined the effects of leaching the potatoes—letting them soak in water overnight. Their results showed that leaching had no significant impact on potassium reduction, in contrast with conventional wisdom.
– By Laura McGinnis, Agricultural Research Service, U.S. Dept.of Agriculture, June 24, 2008
Are you mineral or trace element deficient? Many otherwise healthy individuals are and don’t even realize it. Why take a chance when you cover the critical mineral base with Mineral Electrolyte Formula™.
Supplement of the Month:
Mineral Electrolyte Formula™
• Loaded with life-extending antioxidants
• One tablet with each meal is optimal
Here are some great ideas for Parrillo shake combinations: Mix a scoop of Orange Cream 50/50 Plus™ with a scoop of Peach Hi-Protein™ in 8oz of water to make a tangy, creamsicle-like shake. Mix a scoop of Banana Hi-Protein™ and a scoop of Chocolate Hi-Protein™ with 8oz of water for a protein shake that tastes like a banana split!
Question of the Month:
Question: What’s the reason for bodybuilders and endurance athletes needing extra protein?
Answer: Most bodybuilders have the misconception that they need extra protein to supply the building blocks for muscle growth. The real reason bodybuilders and endurance athletes need more protein is that they burn more protein for fuel during exercise. If you don’t supply enough protein in the diet to make up for this increased demand then the body will actually break down muscle tissue to supply the amino acids to use as fuel. This is your worst nightmare. Since the biggest demand for amino acid fuel is during aerobic exercise, it turns out that endurance athletes actually have even higher protein requirements than bodybuilders. Very few people realize this, including very few endurance athletes. That’s why endurance athletes usually have a very thin (sometimes referred to as “stringy”) look, they burn more protein than they take in, so their muscles get cannibalized as fuel.