Client-Trainer Progress (SS)

It is time once again for one of my favourite projects of the PFC program; client/trainer relationships. I was paired with SS this time around. I was quite pleased with this pairing as SS and I have become  friends since joining this course in September 2011. Not only have we become friends but we also have learned what fuels one another. This knowledge had already helped us achieve some personal bests before we officially began working with each other. I knew what to expect from SS, he is someone who expects a lot from himself and once you get to know him you quickly learn he can deliver. One of the goals SS wanted me to help him with was dumbbell chest pressing 60 lbs for 8 reps. Not only has he achieved this goal, he has moved up to 70 lbs and is currently completing 2 sets of 10.  SS is willing to put in the work to better himself and it is quite apparent.

We have entered our last month of the program, and I must say it is bitter sweet. I am going to be sad to move on as the class is so close knit and I have met some great people while in this program. At the same time though it is an amazing feeling to look back and see where I started and where I am now. I have learned so much and am ready to extend my knowledge to anyone interested in achieving a balanced life. I can assure you this month is going to be one of great results for both SS and I. I'm ready to give all I have to better myself and help my client achieve his goals. Let's do this!

Dumbbell Chest Press

The dumbbell chest press is one of my favourite strength exercises to perform. I prefer to use it as a complement to a bench press because both arms are working independently from one another to achieve the lift. This helps to further define the balance between your muscles. Dumbbell chest press can be done in a variety of ways some including: incline, decline or flat bench, swiss ball or on a step. Here are the steps on how to perform this exercise:

1. Lay down on the bench in a supinated position with weights straight over the chest, holding them with a closed grip.

2. Bend your elbows and lower the arms down until the elbows are just below the chest. (Refer to picture)

3. Push the weights back up making sure not to lock your elbows and draw the weights together.

4. Repeat for 3 sets of 8-15 repetitions.

400 meters of...GAIN

Today as part of a TMF (Team Medix Fitness) fitness test, myself and two classmates partook in a 400m lunge test around a local high school track. This task really helped prove the relationship between physical and mental toughness for me. As I began to tackle the task at hand I quickly realized that this was no easy feet. I felt a quick onslaught of something I had began to become accustomed to, muscle BURN. I had to push onward knowing that the reward would far out shadow the 15 minutes of pure burn. I caught up to my fellow classmate and client/trainer partner SS about 75 meters in. I have gotten used to working with SS over my time at Medix and knew that we could help push each other through this. So lunge by lunge we made our way towards the halfway point, cursing and sweating along the way. Rounding the corner on our way "home" is when the shear will took over and our minds began removing the pain from our shaky and exhausted legs. What followed this, was at the time necessity and now looking back hilarious. Loud and deep grunts and screams pushing through the last 100 meters. As we approached the "finish line" our teacher and coach Rob was offering his support and further helped us push past the final few lunges. After we crossed the line we both collapsed in a heap. I was in anguish but strangely enough at the same time found solace in what I had achieved. It's moments like these that reinstate why I am becoming a trainer, to someday help anyone experience the euphoria that is holistic fitness.

My Experience at S.L.O.M.E

I recently attended SLOME as part of TMF (Team Medix Fitness), at the Western Fair Agriplex where I was part of something rather unique. My fellow students and I, along with our teacher Roburt Tranter put together an interactive display where students could partake in a power bike test or a push up max test. The response was great and I have not seen so many smiles after such an exhaustive task in my life.

There was approximately 2500 in attendance with grades ranging from 7 - 12. They came from all around London to have fun  and possibly learn something new. We had kids all around waiting in line to put their power and strength to test. Not only were the students engaged from a physical standpoint but while  anxiously awaiting their turn they were taking part in the mathematical side as well, calculating power for their peers. I would like to share a sample of results from May 16th's SLOME show :

Bike Test

Daniel -     39kg (Blessed Sacrament) = Pp - 6.8w/kg  Ap - 4.5w/kg
Kassidy -  38.2kg (Northridge) = Pp - 7.7w/kg  Ap - 5.1w/kg
Muhib -    68.6kg (St.Marys Choir) = Pp - 9.2w/kg  Ap - 6.6w/kg
Stephan - 68kg (RMC) = Pp - 11.7w/kg Ap - 7.8w/kg
Devon -   68kg (Westminister) = Pp 8.7w/kg  Ap - 6.3w/kg

Push-Up Test (Winners)

Aaron - 69 PushUps
Kassidy - 55PushUps

Good job to all the students who took part in our tests and I hope to be a part of the show again next year.

Client-Trainer Results (GC)

After DL's departure from our program, I needed a new client-trainer for my next month. Luckily, GC was in need of a new partner as well because his had finished the program too. Similar to DL it was GC's last module and he was on his way out of the program. I had more to offer this time as my knowledge had grown from my last experience and I was ready to do whatever I could to help my new client-trainer achieve his goals. His goals were similar to that of DL but he also had goals that related to my own. He wanted to improve his endurance and eventually be able to compete in 5k and 10k races.

He possessed the desire and dedication needed to achieve these goals, and it was quite evident on our first run. This run showed me a lot about his EQ, even more so than his actual ability. He had to take a few breaks and walk some of the run but he never gave up and we made it all the way back to the gym. This gave me a good idea of what to track his progress with. The more runs we went on, the longer he could go without walking. There was one time we didn't even notice how far we had gone until I mentioned it. His endurance had definitely increased and I could see his goals approaching.

Unfortunately we hit a slight bump in the road when his new shoes caused him shin-splint like symptoms. I couldn't imagine how discouraged he must of felt. However, he took the proper actions to rehab this injury. He began doing heel walking and towel scrunching excercises. He purchased new shoes and is getting better by the day. Recently he went on a run and was able to complete a full lap around his neighbourhood, which he was unable to do before. I can see his goals becoming a reality for him and I hope to continue to help be a part of it. We are going to try and develop a running group within our class to help push and motivate each other to achieve our goals.

Client-Trainer Results (DL)

In the PFC program we do a thing called a client-trainer relationship. We are randomly put in pairs with a fellow classmate and are expected to take turns training each other. So each day our class is at the gym we get to be both the client and the trainer.

I have had a very unique situation in which I was paired with DL who was entering her last module when I began working with her. Seeing as how I was so new to the program I didn't have much to offer as far as putting together programs for her but instead I assimilated as much information as possible. I learned a lot from her physically and mentally. However, there was one strength I possessed that I was able to use to help her.

She wanted to regain her ability to run after enduring an injury to her leg. The way we went about achieving this goal was with baby steps of course. We started with a very slow jog, maintaining a conversation the whole time and worked our way up to a faster jog where she was able to keep up with no difficulty. Although our time training together was short I noticed a significant gain in her ability and confidence to run and I also grew from the time. Overall I would consider this client-trainer relationship a success and would suggest DL to anyone hoping to learn and achieve their best.

Almonds : Go Nuts!!

If you ask your doctor or dietitian how you can improve your diet, she'll probably recommend including some nuts in your diet. Almonds are one type of nut that can accent many types of food but also help reduce your risk of various health problems, according to Harvard Health Publications.

Reduced Heart Disease Risk

Aim for at least four handful-sized servings of almonds and other seeds, nuts and legumes per week, recommends the American Heart Association. Almonds are among the many nuts that contain large quantities of mono- and polyunsaturated fats. These fats are helpful in reducing your heart disease risk if you eat them to replace saturated or trans fats because they help reduce "bad" cholesterol levels and reduce plaque buildup in your arteries. Another heart-healthy perk of eating almonds is that they contain about 10 to 20 percent of your daily magnesium needs; being too low in magnesium can increase your blood pressure and contribute to heart attacks.

Reduced Alzheimer's Risk

A 2005 study at the University of Illinois-Chicago found that mice with an Alzheimer's-like disease were more likely to perform better on a memory test after they ate an almond-rich diet for four months when compared to mice who ate the standard diet, according to a "USA Today" article on the study. The lead researcher, Neelima Chauhan, claimed that the almonds contain substances that act much like drugs used for treating Alzheimer's patients. However, more research would need to be done on human subjects to find a clearer link. Chauhan also admitted that consuming almonds may not help humans suffering from advanced Alzheimer's disease.

Improved Diet

You may be more likely to eat a healthier diet overall when you include almonds in your diet, according to a 2007 study in the "British Journal of Nutrition." In the experiment, researchers studied the lifestyles of 43 men and 38 women for six months and proceeded to tell the participants to eat 2 oz. or ¼ cup of almonds per day for six months without giving any additional instruction on changing their eating habits. Researchers found that study participants naturally began eating more healthy fats, fiber, vitamin E, vegetable protein, copper and magnesium and cutting back on their intake of trans fats, animal proteins, cholesterol, sugars and sodium than before. All of these health-affirming eating habits can help reduce chronic health problems such as heart disease.

Weight Loss

Almonds are rich in protein and fiber, which help you stay satiated longer. They also contain magnesium, a mineral that helps your body regulate its blood sugar. With these effects combined, you are less likely to crave food, overeat and gain weight, according to Dr. David Katz, a Yale University School of Medicine professor quoted in "Fitness" magazine. However, because almonds contain about 9 calories per gram, you may end up eating too many calories and counteracting the benefits if you eat more than about a daily handful of almonds. Find ways to add extra crunch and flavor to your meals with almonds rather than making almonds a meal in themselves. For instance, chop almonds and add them to yogurt or slice almonds and put them in a stir fry or chicken salad.

Calories, Protein and Carbohydrates

Approximately 23 kernels make a 1-oz. serving of raw, unsalted almonds. In this serving, you get 162 calories and 6 g of carbohydrates. Almonds are also a vegetarian source of protein, with 6 g per oz.

Vitamins and Minerals

Almonds are a source of over 15 vitamins and minerals. One oz. offers 7 percent of the recommended dietary allowance for calcium and 6 percent for iron, based on a 2,000-calorie diet. Almonds provide 37 percent of the RDA for the antioxidant vitamin E, which helps to fight disease-causing free radicals in the body. Almonds also provide 4 percent of the RDA for thiamin and folate, 17 percent for riboflavin, 5 percent for niacin and 2 percent for vitamin B-6. Almonds offer 32 percent of the RDA for manganese, essential to optimal health. Almonds also provide 19 percent of the RDA for magnesium, 14 percent for phosphorus, 6 percent for zinc and 14 percent for copper.

http://www.livestrong.com/article/348194-nutritional-information-on-unsalted-raw-almonds/#ixzz1fJmhok4L

http://www.livestrong.com/article/488380-what-are-the-benefits-of-eating-almonds-daily/#ixzz1fJkyzTvm