J eff B oris W ellness S olutions © TOPIC: Nutrition THE ART & SCIENCE OF PERSONAL TRAINING

JeffBorisWellnessSolutions© www.jeffboriswellness.com

TOPIC: Nutrition

THE ART & SCIENCE OF THE ART & SCIENCE OF PERSONAL TRAININGPERSONAL TRAINING


NUTRITIONLEARNING OBJECTIVESLEARNING OBJECTIVES

1. To have the basic understanding of foods and nutrition.

2. To know the classification of nutrients and their key characteristics.

3. To apply Canada’s Food Guide and associated nutrients for various groups: weight management, eating disorder, sport athletes, and vegetarians.

4. To become familiar with reading food labels and apply the calculation of the percentage of calories coming from carbs, protein and fat.

5. To apply the use of a 3-Day Food Record in assessing one’s diet.


EXERCISEEXERCISE triggers multiple metabolic changes to bring about the positive chronic adaptations exercise is so well known for. In the hypermetabolic states that accompany the stress of exercise, nutrients participate in the metabolism of energy and energy stores, hormone synthesis and endocrine function, and the production and proper functioning of many different types of cell components. Immunocompetence is critical during and following the acute stress of exercise, since it is the body's means of regenerating damaged tissue and fighting infectious agents. Minerals, vitamins and amino acids are particularly important in this context because of their role in maintaining immune function. A deficit of nutrients may result in poor recovery, suboptimal adaptation, and worse, impaired immune responses or serious injury…

TAKING NUTRITION SERIOUSLYTAKING NUTRITION SERIOUSLYTAKING NUTRITION SERIOUSLYTAKING NUTRITION SERIOUSLY


WHY EXERCISE STILL DOESN’T WORK

““Conclusively, even well-designed exercise interventions, in the absence Conclusively, even well-designed exercise interventions, in the absence of a of a nutritional interventionnutritional intervention, can lead to highly disappointing results.”, can lead to highly disappointing results.”

Study #1 - University of Texas: 12 weeks of exercise; 3 strength sessions/week, 2 interval sessions/week. Only1.5lbs of fat lost.

Study #2 - University of Oklahoma: 10 weeks of exercise; 3 endurance sessions/week, 2 strength sessions/week. Only 1.5lbs of fat lost.

“In each study, should the participants have hired personal trainers, they would have spent between $3500 and $4500 in personal training and gym fees. They would have spent between 50 and 60 hours doing gut-busting training sessions. And they would have lost a mere 1.5lbs of body fat for their efforts.”

“So, trainers, it’s time to recognize, without a nutritional intervention, exercise alone does kinda suck. Years and years of research have been leading to this conclusion. Many of us, because we’re too indoctrinated, have simply chosen to ignore this research.”

(“Why Exercise Won’t Make You Thin”, TIME MAGAZINE, John Cloud.)

John M Berardi, August 19th, 2009 (www.precisionnutrition.com)John M Berardi, August 19th, 2009 (www.precisionnutrition.com)


50,000 of the cells in your body will die and be replaced with 50,000 of the cells in your body will die and be replaced with new cells, all while you have been reading this sentence!new cells, all while you have been reading this sentence!

• The human body makes about 2 million red blood cells every second.

• Humans shed and re-grow outer skin cells about every 27 days - almost 1,000 new skins in a lifetime.

• Every five days you get a new stomach lining.

• You get a new liver every two months.

• A new skeleton every 3 months.

• Every year, 98% of the atoms in your body are replaced.

Cellular Turnover/Regeneration: The human body Cellular Turnover/Regeneration: The human body continuously self-repairs. Our body is constantly recreating continuously self-repairs. Our body is constantly recreating itself… itself… Are we Creating Health or Contributing to Disease? Are we Creating Health or Contributing to Disease?


The nutritional state of your body is dependent on 5 things:The nutritional state of your body is dependent on 5 things:

• Our Our Food ChoicesFood Choices

• The The Nutritional ContentNutritional Content of the food we eat of the food we eat

• The ability of our bodies to The ability of our bodies to AssimilateAssimilate nutrients nutrients

• Environmental InfluencesEnvironmental Influences which give rise to extra nutrients which give rise to extra nutrients being needed, or interfere with absorption and/or uptake of being needed, or interfere with absorption and/or uptake of certain groups of nutrientscertain groups of nutrients

• Individual DifferencesIndividual Differences (genetic variability) (genetic variability)

ACHIEVING NUTRITIONAL BALANCEACHIEVING NUTRITIONAL BALANCEACHIEVING NUTRITIONAL BALANCEACHIEVING NUTRITIONAL BALANCE

4x4…10 000 000 times = 6 zero’s / inch, 19.2 miles long4x4…10 000 000 times = 6 zero’s / inch, 19.2 miles long4x4…10 000 000 times = 6 zero’s / inch, 19.2 miles long4x4…10 000 000 times = 6 zero’s / inch, 19.2 miles long


The Essentials of NutritionMACRONUTRIENTS:MACRONUTRIENTS:• WaterWater

• Carbs: Simple vs. Complex, Glycemic IndexCarbs: Simple vs. Complex, Glycemic Index

• Fats: Fats: Triglycerides = Saturated vs. Unsaturated (mono vs. poly [EFA’s])Triglycerides = Saturated vs. Unsaturated (mono vs. poly [EFA’s])Phospholipids (i.e. lecithin)Phospholipids (i.e. lecithin)Sterols – Cholesterol, hormones, bile acids, vit. DSterols – Cholesterol, hormones, bile acids, vit. D

• Protein: amino acidsProtein: amino acids

MICRONUTRIENTS:MICRONUTRIENTS: Vitamins & Minerals Vitamins & Minerals

Canada’s Food GuideCanada’s Food GuideEating DisordersEating Disorders – – Anorexia Nervosa, Bulimia Nervosa, Female Athlete TriadAnorexia Nervosa, Bulimia Nervosa, Female Athlete Triad

Sports Nutrition BasicsSports Nutrition BasicsVegetarianismVegetarianismNutrition Labeling:Nutrition Labeling: Nutrition Claims & Nutrition CalculationsNutrition Claims & Nutrition Calculations


K.I.S.S. NUTRITION©

SEEKING ANSWERS HAS LED US FURTHER AND FURTHER AWAY FROM LIVING THE SIMPLE TRUTH…

1. Common sense dictates what your body needs.

2. Straying from the fundamentals of nutrition creates imbalances that interferes with common sense.

3. Environmental factors that include toxic exposure, technology and social conditioning alters nutrition fundamentals, interfering with human physiology and influencing behaviour.

4. The “Truth” always remains constant…however, the questions we must ask and their answers vary according to a) the context of our external and internal environment, and b) what we think we know.

5. No book or nutrition expert can tell you what is best for your body better than your own body (your “inner guru”).

6. “Body Wisdom” is arriving back where you started from but to know your body for the first time.

SEEKING ANSWERS HAS LED US FURTHER AND FURTHER AWAY FROM LIVING THE SIMPLE TRUTH…

1. Common sense dictates what your body needs.

2. Straying from the fundamentals of nutrition creates imbalances that interferes with common sense.

3. Environmental factors that include toxic exposure, technology and social conditioning alters nutrition fundamentals, interfering with human physiology and influencing behaviour.

4. The “Truth” always remains constant…however, the questions we must ask and their answers vary according to a) the context of our external and internal environment, and b) what we think we know.

5. No book or nutrition expert can tell you what is best for your body better than your own body (your “inner guru”).

6. “Body Wisdom” is arriving back where you started from but to know your body for the first time.

Tapping into the Power of the Tapping into the Power of the 3-Day Food Record3-Day Food Record for creating for creating greater awareness and positive change.greater awareness and positive change.


FALSE NEGATIVES/POSITIVES

• False Negative: Something that has been labeled “bad” for you without consideration given to correctable body imbalances and/or differences in food processing. (Dairy allergies - organic vs. inorganic, pasteurized vs. raw, low-fat vs. natural, cultured/fermented sources)

• False Positive: Something that has either a) been labeled “good” for you without consideration given to individual differences in your metabolic processes (i.e. coffee), or b) triggers a temporary/transient positive reaction in your body which may be temporary/transient or has become a permanent adaptation of the body (i.e. Inability to eat breakfast).


Brain Chemistry May Spur Unhealthy BehavioursBrain Chemistry May Spur Unhealthy Behaviours(University of Pittsburgh Medical Center, news release, March 3, 2006)

Research conducted at the University of Pittsburgh suggests that an under active brain serotonin system may help drive people to smoke, eat poorly and stay sedentary.

Dr. Matthew F. Muldoon, an associate professor of medicine, said in a prepared statement, "Until now, no one had studied the possibility that brain abnormalities could explain why some people make these poor lifestyle choices and have multiple risk factors for heart disease.”

NUTRITION, BRAIN CHEMISTRY and the PHYSIOLOGY of MOTIVATION


“Chemical imbalances trigger food cravings. When our body chemistry is out of balance, the mind and body will respond by producing chemicals that alter behaviour. These brain chemicals (neuropeptides) then trigger a craving.” – Lisa Shock, B.Sc., Dr. Robert Erdmann, Ph.D., Food Cravings: Their Causes and Their Cures

NUTRITION, BRAIN CHEMISTRY and the PHYSIOLOGY of MOTIVATION

Sugar, Caffeine, Nicotine, Alcohol, Chocolate, Salt, etc.


YOUR 3-DAY FOOD RECORD

1. 1. Water IntakeWater Intake (Quantity vs. Quality) (Quantity vs. Quality)

2. 2. Meal Timing:Meal Timing: Breakfast? Frequency/Timing Between Meals & Snacks?Breakfast? Frequency/Timing Between Meals & Snacks?

3. 3. Carbohydrate Sources:Carbohydrate Sources: - - Simple vs. Complex, Glycemic Rating, Food Combining, Simple vs. Complex, Glycemic Rating, Food Combining,

Timing?Timing?4. 4. Protein Sources:Protein Sources:

- - Protein Quality/Quantity, Fat Content, Frequency & Timing?Protein Quality/Quantity, Fat Content, Frequency & Timing?

5. 5. Fat Sources:Fat Sources: Fat Quality/Quantity, Timing?Fat Quality/Quantity, Timing?

7. 7. Micronutrients:Micronutrients: Variety? Extra needs?Variety? Extra needs?

6. 6. Total Caloric IntakeTotal Caloric Intake

Influence of the experience of monitoring food intake?


Your Role as a Personal Trainer in Providing Nutritional Advice

Will basic nutritional advice fulfill my clients’ goals?

Are my clients practicing non-conventional nutritional approaches on their own? Where are they

getting their information?

A. REFERA. REFER

To WHO?

Will clients follow through?

B. SEEK PROFESSIONAL B. SEEK PROFESSIONAL DEVELOPMENTDEVELOPMENT

Respect applications and boundaries of knowledge.

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J eff B oris W ellness S olutions © TOPIC: Nutrition THE ART & SCIENCE OF PERSONAL TRAINING