And we strongly encourage our new clients to write their goals down, otherwise their “goals” are just wishes…and wishes rarely come true.

In the goal setting process we discuss 3 types of goals…

1. Outcome goals
2. Purpose goals
3. Behavioral goals

Outcome goals are what most people think of when they think of goals.  It’s the end result.  “lose weight”, “save money”, “eat better”.  Unfortunately most goals are vague.  The more detailed you can make your goals the better.  Be specific, “I want to lose 20 pounds.”, “I want to save $1000.”, “I want my cholesterol to be under 200.”

Add a time restraint on an outcome goal to illicit a sense of urgency. “I will lose 20 pounds by my birthday.”, “I will save $1000 by Christmas.”, “I will get my cholesterol below 200 by my next doctor appointment on June 21.”

Outcome goals are necessary and they are great because you either accomplish them or you don’t.  It’s cut and dry.

The down side is that you don’t have a direct impact on weather you accomplish them or not.  You can only indirectly accomplish them by performing certain acts that lead to accomplishing them.  An example would be a client trying to lose weight but only focusing on exercise while ignoring nutrition.  No matter how bad they want to reach their goal and exercise harder and harder they will most likely not reach their goal.

Purpose goals are the real motivation behind your goals. The “why” you want to lose weight or save money or get your cholesterol down.  Without your “why” your motivation will falter and it will be very difficult to see your goal to fruition.  Check out this blog post for more info on your why.

What= Outcome goal
Why= Purpose goal
How= Behavioral goals

Behavioral goals are where the tire hits the pavement.  This is often the hardest part because it requires action.  I love behavioral goals.  By accomplishing your behavioral goals you will accomplish your outcome goal.

I also love behavioral goals because you have a direct impact on them.  You decide weather you accomplish them or not.  It all rides on your shoulders.

Plus, accomplishing behavioral goals influences lifestyle change.  I challenge my clients to fall in love with their fitness journey and to love their behavioral goals.  They will not go away.  The need to eat healthy and to exercise will not go away even after they reach their final outcome goal.

At EXL we run compliance contest.  Contestants are asked to comply to certain healthy habits to win points: eat veggies with every meal, eat protein with every meal, perform metabolic resistance training.  When we run compliance contests we always get amazing results.  Our clients merely track weather they do the task or not.  They don’t weigh in or get their body fat tested.  They just merely check the box next to the behavioral goal weather they complete it or not.

Its amazing, when we take the pressure of the outcome goal off the client and put it solely on weather they perform the habits or not.  Their attitude changes, they no longer stress about their scale weight.  Their relationship with the journey changes.  It’s no longer about their final goal but more about the healthy habits they are creating.

When stress goes down and compliance goes up, results are inevitable.

We are running a compliance contest starting next Monday, April 22 called the EXL Fitness and Soel Boutique Skinny Jeans Contest.  We guaranteed you will drop 1 pant size in this 3 week contest.  All you have to do is comply to a simple set of rules.  It is a team event where you and a partner compete to win a pair of designer jeans from Soel Boutique.  For more details go to our “challenges” page.

I hope to see you in the gym.

Stay Fit,

Mat “the trainer” Gover

Contrary to popular belief, squatting is good for your body.  The human body was made to squat and made to squat through an entire range of motion.  Evidence of this is seen in toddlers learning to stand and walk.  From their hands and knees they first push themselves back onto their feet in a full depth squat then stand and eventually walk.  Other cultures including the Asian, African and South American all squat in full depth squat for hours as a rest position.  These cultures report very little knee issues, unlike their unlimber American counterparts that have unprecedented knee problems doing the “Western Squat”.

Watch the video below to learn how to do the “Asian Squat”.

Challenge yourself each day to spend some time in the Asian Squat.   Try to accumulate 10 min each day.  If you can’t keep your heels down, try it with shims under your heels (books or magazines work well for shims), then as your mobility improves gradually decrease the size of the shims.  As your Asian Squat improves your knee, hip and low back pain will decrease not to mention your chance of of knee injuries will decrease as well.

When we offered the “The Fittest Pair” challenge last month we were shocked by a few things.

1. The response was off the hook. We had more than 40 contestants, with a majority being new clients/campers.
2. We were amazed by how competitive every contestant was.  I’ve shied away from a lot of competitions because it can bring out the nasty side in some usually “normal, well behaved” people (think church basketball).  But, this challenge was real friendly and very motivating.  We will definitely be offering more challenges in the future.
3. The results were shocking.  In these 4 short weeks we had contestants double and even triple some of their scores.  The average improvement was 156%.  I don’t care what you’re measuring, 150+% improvement in anything is impressive.  And these results were accomplished in only 28 days!

With the challenge, we tested 5 areas:

1. Power output: Vertical Jump
2. Upper body pushing strength: Max # of “Crossfit” push-ups in 60 sec
3. Upper body pulling strength endurance: Max # of non-kipping chin-ups/pull-ups or chin-up/pull-up isometric hold
4. Core strength endurance: Max time holding a front plank
5. Lower body strength endurance: Max # of laps of 10 yard 45 pound plate pushes in 3 minutes

With the challenge 2 contestants competed as a team, their times and numbers were combined and converted into a number system. We measured at the beginning of the 4 week challenge and again at the end. Ninety percent of our contestants were women so these numbers are defiantly gender biased. Most of our contestants chose to do the chin-up hold versus traditional chin-up/pull-up. The push-ups were done on toes only, so no “girl” push-ups. These were “Crossfit” push-ups requiring the contestant to go all the way to the ground, then quickly lift their hands off and back down to the floor before pressing back up, no “half-ups” here, full range of motion push-ups.

Here are the average improvements:

Vertical Jump: 1.5 ” increase, considering boot camp workouts are so cardio intensive with very little power work any power improvement is impressive.

Push-ups: Increased by 8, most contestants started with less than 8 ugly looking push-ups at the beginning of the challenge. By the end multiple women doubled and even tripled their push-up count. Some of our women’s final test scores were near or above 40 push-ups, they could’ve done more, they just ran out of time.

Chin-up hold: 15 seconds longer, in our boot camps we don’t focus on “forging elite athletes” we train everyday Joe’s and Jane’s (primarily Jane’s).  Most of these “Jane’s” couldn’t even hold their body weight for 1 sec when they started, so a 15 sec average improvement was huge.

Plank Hold: 65 seconds longer, before you go on about how back in high school you could hold a plank for 3+ min, I know how ugly front planks can get in gym class…it’s not a pretty site. These were legit planks, with a stick placed along the spine ensuring proper spinal alignment was maintained. Believe it or not one of our campers from the “women’s only” camp time held a strict front plank for 10 minutes improving from a 3 minute starting plank.

Plate Push: 1/2 lap more, I was surprised this number didn’t improve more considering the cardio nature of boot camp. Ask any contestant, this was the most painful test. Blood lactate thresholds are maxed out and breathing in a bent over “bear crawl” position is extremely challenging. It became as much a mental challenge as a physical one.

We awarded 4 main winners:

• Best Female Team
• Best Male Team
• Best Coed Team
• Most Improved Team

Each of these teams won a $200 cash prize as well as swag from some of our trusted partners including: Evolution Day Spa, 3B Yoga, Muscle Works, Blender Bottle, Premier Day Spa, The Quarry, Timpanogos Bicycles and The Bike Peddler.

Here are the winners:

Best Female Team

Jennifer Kresge
Sara Washburn

Best Male Team

Justin Knapp
Jess Knapp

Best Coed Team

Troy Anderson
Chalen

Most Improved Team

Stephanie Gardner
Janeia Sperry

I’d like to thank all of our contestants.  There was not a single loser in the bunch.  There were lost of smiles on the final day, with many clients surprised and extremely happy with their improvements.

-Mat ‘The Trainer’

A special Thanks to our Partners & Sponsors of this event:

• Evolution Day Spa
• 3B Yoga
• Muscle Works
• Blender Bottle
• Premier Day Spa
• The Quarry
• Timpanogos Bicycles
• The Bike Peddler
• Lizard Skins

It’s not the sports themselves that attract me.  I would never watch a regular swim meet on TV let alone a badminton game.  But, it’s the athletes and their amazing drive and performances that attracts me.  Every Olympiad there are stunning defeats and glorious victories.

This Olympiad I couldn’t help but think of how each athlete started with just a dream of competing in the Olympics.  But they did more than dream.  They recruited the best coaches and the best equipment that was available to them.  And then they followed that with relentless hard work and determination.

To a certain extent all our successful clients at EXL follow a similar path.  We call it the 3 Pillars of Power.

The first pillar is FOCUS.  With this pillar our clients clearly define “what” they want to accomplish and “why” they want to accomplish it.

This step is more than saying, “I want to look good.”  It requires some introspection, and as much detail and emotion as possible.  I doubt Olympians say, “Someday I want to go to the Olympics.”  No, they are more specific.  The “what” usually involves specific numbers and dates.  Olympians decide on which games they will compete for and which event.  Likewise, EXL clients decide which dress size, what percent body fat, or what cholesterol level they are going to reach as well as a date by which to accomplish it.

The “why” part of this pillar can be a little more challenging because it involves digging into some of the buried emotions and finding passion for the goal. Passion is critical to accomplish any serious goal, especially a body transformation.

One of the most endearing qualities of Olympians is their passion for their sport and their Olympic goal.  I challenge all my clients to write out their 10 “why’s” for training at EXL.  Why are they willing to sweat so much, work so hard, skip dessert or get to bed early?  Why are they willing to make sacrifices?  At first, they come up with superficial reasons…”I want to fit into my clothes.  I want to look good for my spouse.  I want to look good for my high school reunion.”

When the alarm goes off at 5:30 AM to get up and get ready for boot camp and they are dead tired from staying up late helping a child with homework the night before.  If their reason “why” is  “I wanna look good.”  I promise the soft, snugly comforter will win the majority of the time.

I challenge my clients to dig deeper.  What are the true emotions behind the superficial “why’s”?  Why do you want to fit into your clothes or look good for your reunion?  I challenge them to tap into those raw emotions and find their passion.

Passion is the fuel that will drive them to their goal.  I want to fit into my size “x”  dress by November 1st so I can feel confident, sexy and successful is a lot more powerful than….”I wanna look good.”  I doubt Michael Phelp’s goal was to just be good at swimming.

“I like to just think of myself as a normal person who just has a passion, has a goal and a dream and goes out and does it.  And that’s really how I’ve always lived my life.” Michael Phelps

The second pillar is about gathering the RIGHT RESOURCES.  An Olympian doesn’t use just any equipment or any coach.  They get the best equipment and coaching they can find.  They find someone that has been down the road before that can shorten the learning curve to their success.  Likewise, EXL clients have found the most effective tools to reach their body transformation or performance goals, which includes the right training equipment as well as coaching, and nutrition programs, all found at EXL.

The third pillar is taking MASSIVE ACTION.  I would dare say most Olympians are go-getters.  They are “doers” not “talkers”.  EXL clients not only take action by committing to training, but commit to learning about nutrition.  They learn to read labels and learn calorie counts and how many grams of protein are found in certain foods.  I challenge EXL clients to be 90% adherent to their training and nutrition program.  They don’t need to be perfect, just 90%.  Sometimes massive action can involve small steps.  But inevitably it requires consistency and progress.

The interesting thing about these pillars is they are like a 3-legged stool.  It won’t stand up with only 1 or 2 of the pillars.  All three are required.  Depending on the goal and personal weaknesses one of the pillars may be more difficult than the others, but they are all equally critical.

I challenge you to find your inner Olympian and utilize the 3 Pillars of Power to reach your next fitness goal.

Here is a video I found on Youtube that  arguably describes the top 5 Olympic moments.

5 top Olympic moments

And as a bonus here is a home boot camp workout to bring out your inner Olympian!!  Citius, Altius, Fortius!!!

Stay Fit,
Mat “the trainer”

P.S.  If you want to truly test these 3 pillars of power out with us at EXL Fitness and see the results you get when having the right focus, the best coaches, and taking all the right actions, then I’m extending you an offer for a FREE Tryout to come in and train with us.  And if you’re wanting to take MASSIVE action towards your goals, then lets get you going with a month of unlimited training to our Boot Camp Training for only $79.  Our boot camp was voted #1 in Utah County in 2012 for a good reason, come try it out for a month at a steal! Click a button below to start today!

If you want to give us a call to get you going, that’s awesome too: 801-623-6717

In his book, The Happiness Advantage, Shawn Achor states, “We become more successful when we are happier and more positive. For example, doctors put in a positive mood before making a diagnosis show almost 3 times more intelligence and creativity than doctors in a neutral state, and they make accurate diagnoses 19 percent faster. Optimistic salespeople outsell their pessimistic counterparts by 56%. Students primed to feel happy before taking a math achievement test outperform their neutral peers. It turns out that our brains are literally hard-wired to perform at their best not when they are negative or even neutral, but when they are positive.”(89)

Shawn goes onto say that we continue to sell out our happiness for success. We become overwhelmed with what we need to do and the pressure to succeed at any cost.(90)

So how do we find happiness first? It’s not that we have to find shangri la or take a handful of happy pills first to find success. In the Happiness Advantage, researchers asked a group of 4 year-olds to put together blocks of different shapes. One group was given neutral instructions: Please put these blocks together as quickly as possible. The next group was given the same instruction, however, they were first asked to think of something that makes them happy. At 4 years of age, they don’t have a huge repertoire of life experiences to draw upon, so they could merely have been thinking of the Jell-o they had for lunch. The kids primed to be happy significantly outperformed the others, not only in speed but in accuracy.(237)

So what does this have to do with training, boot camp and nutrition? Everything!!! Your attitude will be a bigger factor on you achieving your fitness goals than any diet plan, workout program or training tool. Prime yourself with happiness, then you will lose those that last 10 pounds, fit into your skinny jeans and find success. My clients that walk through the door with a smile on their faces are the ones that achieve their goals, which in turn breeds more happiness. The “Debbie Downers” that look at exercise and healthy eating as a chore just don’t get the same success rate.

For some of you this paradigm shift may be as strange as when Copernicus first suggested that the universe revolves around the sun instead of the earth. I challenge you to put happiness at the center of your universe and let your life and fitness goals revolve around it. Change the thought pattern from, “Ill be happy when I lose…” or “I’ll be happy once I can fit into…” to “I love how good my body feels.” or “Eating healthy makes me feel happy.”

If you’re struggling with positivity, it doesn’t take a huge positive life changing experience to make a difference in your results. If you’re not psyched to workout listen to some happy music to lift your spirits. Or, review your goals and visualize how you will feel once you have accomplished them. For me, I always remind myself how good I’m going to feel after my workout or even during my workout and I think about the tone it sets for the rest of my day or even week. Even just thinking about how happy your body is going to be because you’re eating healthy or you get your cardio done. Heck, just like the 4 year-olds mentioned above just think of something that makes you happy (Jell-o) even if it has nothing to do with fitness.

Here’s a quick youtube video to make you smile…(Give it some heat…hahahaha)

Think happy thoughts…be a happy camper,

Mat “the trainer”

This time of year is challenging for me.  I find it hard to transition from winter to spring, from ski season to mountain bike season.  Because the snow has been so soggy I’ve forced myself to do a few spring bike rides.  Ya, I was slow.  A ride that normally takes me 90 minutes took me close to 2 hours.  I can probably chalk it up to being out of biking shape, but more importantly I contribute it to a lack of passion.  My heart just wasn’t in the ride.  Passion is what drives us to excel.  I will find my passion again for biking, it’ll probably take a few miserable spring ski adventures, but I will find it.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be.  Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.” T. Alan Armstrong

Speaking of passion, I recently had the opportunity of training an individual that I believe epitomizes passion.  Some of you know him, he’s been a regular 6am camper for the last 3 or 4 months and he has gone through an amazing transformation.  His name is Stanton.  Stanton is a gym teacher at Orem High School.  He came to me at the end of last year asking for my help.  He told me he was going to win the Gold’s Gym Body Transformation Contest that would begin at the new year.  He told me he didn’t have the money to pay for my services, but he would once he won the contest (I believe there was a $1200 purse for the contest).  I was impressed, so impressed that I took him up on his offer.  I would train him and he could pay me later. For the next 3 months Stanton was the first camper at boot camp showing up early everyday.  Not only did he do the regular boot camp workout he doubled up his exercise by performing cardio intervals in the evening.  As far as nutrition went we worked on eliminating the bad habits for the first month, then we worked on eating healthy…lots of lean protein, veggies and healthy carbs. In month 2 we started rotating his carb intake.  Never once did he give me the excuse, “But, Mat, I can’t eat that much protein.” or “Mat, I’m so sick of cottage cheese and chicken.”  He was passionately chasing his goal.  I could’ve told him to skip backwards down State Street while shaking a shake weight would’ve helped him lose a few extra pounds and he would’ve done it.  Passion and compliance, it’s a magical formula for success.  Now, Stanton won’t know the results of the contest for a couple of weeks. To be quite honest, the results don’t matter.  In my eyes, Stanton has already won.  He is a champion.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.  T. Alan Armstrong

My challenge for you is to find your passion.  What is it that drives you to workout?  To plan out your meals?  To skip dessert?  Is it to look good naked?  Or maybe you want to feel younger, healthier, stronger…?  Whatever it is find it, grab a hold of it, internalize it.  Write your passion down.  Write in down in powerful language that describes your fire within.  Post it in places  so that you will see it often.  And then share your passion with others.  If you can’t go through the simple task of writing it down or muster the courage to share it with family and friends, then how passionate is your passion?  Passionate enough to be a champion?

Passionately,

Mat “the trainer”

Not that it matters, but, here are Stanton’s before and after pics…and not only did he win the state wide contest he won his age division nationally and was runner up overall…Well done Stanton, my friend!!!

Drop the white socks, sport a smile and a spray on tan and you too can have a transformation like Stanton...oh yeah and a whole lot of sweat.

I attended a few of seminars specifically about nutrition.  It was interesting that of the 4 I attended they all agreed on a few key points though their main topics varied.

Key Nutrition Points

1.  The old adage for weight loss … “calories in” versus “calories out” isn’t always accurate.  Multiple studies compare test groups that ate the same number of calories for a 24 hour period for an extended period of time.  At one time interval the test group ate 3 “square” meals a day and gained weight.  The same test group then continued to eat the same amount of calories, but spread them evenly over 6+ meals a day.  In this situation the test group lost weight.  Dan Bernadot PhD, the presenter of this information, jokingly stated that”… if you’re eating 3 squares a day you will look like a square.”

He cautioned to avoid eating small meals throughout the day then eating a large dinner.  His research suggests eating similarly sized meals throughout the day.  Eat every 2-3 hours, avoid fasting periods of 4 hours or more. ” After a 4 hour fast”, Bernadot explained, “your body will store some energy away as fat…no matter what you eat…protein or carbs.”

Dr. Bernadot also mentioned that leaner individuals eat more calories then their fatter counterparts.  I’ve seen this countless times, overweight individuals that eat like a bird.  You can put your metabolism at a stand still by underfeeding your body.  So if you think you will get better results in your battle of the bulge by eating 150 calories 6 times a day…think again.

Take Home Message: Eat 6 or more meals a day and avoid large meals.

2.  Protein, protein, protein.  All 4 presenters emphasized the importance of good quality protein (GQP).  GQP being a complete protein usually from an animal source.  Protein should be part of every feeding opportunity.  Suggested intake being 20-30 gr every meal.  They did not directly oppose vegetarianism (and neither do I), but they stated that omnivores (meat and plant eaters) are leaner than vegetarians.  Vegetariansim is challenging, it’s not just about avoiding animal products.  You’ve got to supplement with the right vitamins and minerals and eat well planned out meals which include ample amounts of vegetarian protein sources.  Being a healthy vegetarian is no accident.

Take Home Message:  Eat 20-30 gr of protein per meal.  If you are a vegetarian, study and do it right still focusing on getting ample amounts of vegetarian protein sources at each meal.

3.  Creatine is safe.  Creatine is one of the most tested supplements out there, it has been deemed safe.  Both men and women can take 3-6 gr/day and see boosts in energy and increased recovery from exercise without gaining weight.

Take Home Message:  If you’re having a hard time recovery from workouts or feeling an energy drain during the day supplement with creatine ideally in your workout/recovery shake containing  3-6 grams within 20-30 min after exercise.

4.  If you’re not getting a workout/recovery shake before, during or immediatly follwing a workout you are shooting yourself in the foot.  With exercise your body utilizes blood sugar and damages muscle tissue.  If blood sugars are not restored and your body doesn’t have protein sources in the blood stream the body will actually start to catabolize (break down muscle) to repair the damaged muscle and restore blood sugar stores.  The shake should not be merely a protein shake, but a shake containing fast digesting carbs and protein, usually in a 1:1 or 2:1 carb:protein ratio.  If a commercial workout/recovery shake isn’t an option low-fat chocolate milk or kefir is a great alternative.

I can’t tell you how often I see clients/campers that come in for a body composition test and they’ve lost 8 pounds.  They are usually psyched to get tested.  Then we find that of the 8 pounds they lost 6 pounds of muscle.  I’m telling you, the body will break down muscle for fuel and repairs even if you are doing strength training.  Bottom line, eat plenty of protein and drink your workout/recovery shake.

Take Home Message:  Even if low-fat chocolate milk is your only option get a workout/recovery shake in before, during or after your strength training workout or intense cardio workout 60 min or more.  For an hour workout men take in 200-400 kcal shake, women take in 150-300 kcal shake.  With equal parts carbs and protein or twice as many carbs as protein.

5.  The other supplement mentioned was vitamin D.  Most individuals especially women are low in vitamin D.  It is suggested to get 5-30 min of midday sun or tanning bed exposure 2 times a week to get adequate vitamin D synthesis.  If unable to get the recommended exposure or if you live in the northern states during the months of Nov-March (Utah Valley falls into that category) then supplement with 1,ooo IU of vitamin D a day.  This can help with seasonal depression and energy loss as well as maintaining strong bones and avoiding certain types of caner.

Take Home Message:  To improve in avoiding certain types of cancer, maintaining strong bones and improving overall energy and avoiding possible seasonal depression get outside and expose some skin…otherwise supplement with 1000 IU aday of vitamin D.

6.  As far as exercise, it was good to see that the exercise selection and format we use at EXL in on par with the rest of the fitness industry.  Plenty of body weight exericses, olympic lifts, ropes, medicine balls, kettlebells…etc.  In fact all the hands-on seminars I attended used time as a way to measure set (not reps), just like we use in EXL Fitness Boot Camps.

I did learn a few variations of some exercises that you can look forward to seeing in the studio.  And I believe I’ve found me next training tool…THE ULTIMATE SANDBAG!!  Check it out=>http://www.ultimatesandbagtraining.com/

Stay Fit

Mat “the trainer”

Mat Gover BS is an Orem fitness boot camp instructors, personal trainer, and real world fat loss expert. He owns EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free two-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

First, This was a study of the fat changes of 1 year of aerobic exercise (traditional, steady-state cardio) among postmenopausal women (Int J Obes (London). 2011 Mar;35(3):427-35).  This study compared the fat loss of 320 women which were split into 2 groups.  One group performed 45 min of moderate to vigorous aerobic exercise up to 5 times a week.  The other group was a control and performed no exercise.  Both groups were instructed to keep their diets the same.  The exercise group averaged 3.6 workouts a week for a year for and average of 178 minutes a week (pretty dang consistent in my opinion and whole heck of a lot of time…over 9,000 minutes in a year’s time).  Curious how much weight they lost with that much work….???  The exercise group lost 3.9 lbs over the control group.  Wow, this may surprise some of you.  If you have followed my posts then you know I am no proponent of aerobic exercise for fat loss.  Aerobic exercise has its place in training for endurance events and cardio health and for sheer enjoyment.  But it doesn’t belong in the fat-loss arsenal.  Instead opt for  more efficient and effective form of exercise like highly metabolic strength training and high intensity interval training (Hierarchy of Fat Loss #3, and Hierarchy of Fat Loss #4).

The next study compared the fat loss results of performing moderate intensity cardio on an empty stomach or after a meal (Int J Sport Nutr Exec Metab. 2011 Feb;21(1):48-54).  All participants performed both tests.  The daily food intake remained the same for both tests, the only difference was in one test they performed endurance cardio after a meal (breakfast) and in the other test they performed the endurance exercise bout after breakfast.  They then analyzed the fat burning rate 12 and 24 hours after each test.  When the participants ate breakfast the residual fat burn was higher than if they had performed exercise in a fasted state.  ”The authors conclude that when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.”   The authors didn’t report the actual differences,but they did mention the fat burning rate difference was “significant”. As mentioned above I don’t like aerobic training for fat loss anyway, but I would like to see the study that compares high inttensity interval training in a fasted state or in a fed state.  ”The authors conclude that when moderate endurance exercise is done to lose body fat, fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.”

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

The average person in America will walk down the bread isle in a grocery store and see that a lot of the breads to choose from say 100% whole wheat bread. They automatically think it must be healthy and grab a loaf or two and continue shopping. STOP!!! I wish I could stop them right there on the spot and explain what 100% whole wheat really means. Here are the steps to get 100% whole wheat bread: 

1- Heat the grain so that the germ and the bran remove themselves and only the starch remains. The starch is then ground and you are left with white flour which has no nutrition or food value.
2- After going through this refining process the refinery then adds back a fraction of the wheat germ and adds a small amounts of synthetic vitamins, minerals, and a little fiber. This basically gives it some flavor and calories. Most of the time they don’t add back any of the bran (which gives it the darker color). In fact you will sometimes see in the ingredient list…molasses, which they use to make a darker loaf.

There you have it, 100% whole wheat “not good for you” flour.Whole grain flour on the other hand uses the whole grain and doesn’t remove anything from it. It contains all of the germ and bran, along with many natural vitamins and minerals. It will have a little different texture and be slightly heavier than its counterfeit we mentioned above. But it will taste wonderful and your body will love it!

Now this next part may raise the eyebrows of some but I will stand by it until I am proven wrong. If you want to feel better and improve your health cut down on the amount of wheat and dairy products that you consume. Now I didn’t say to completely cut them out- just start eating less of them. Remember this is baby steps to your health. And of course you need to replace them with even better grains of which we will talk about shortly.

Now for a little background on this topic. America produces more milk and wheat than most countries. They tell you to drink tons of milk for strong bones and to eat your wheat. We will focus on the wheat here for a while and will get back to the dairy topic later. Wheat is a great grain but it has been abused in this country. It is in everything you eat- breakfast through dinner. From soy sauce, to chili, to crackers, etc. When you get too much of anything for an extended period of time you are bound to have problems. The number of people that are becoming gluten intolerant is skyrocketing in this country. Gluten is the protein that is found in many grains. Most people are only intolerant to the gluten in wheat because it is in everything we eat and our bodies are screaming for a break. Some common symptoms are stomach problems (including digestion), allergies, weight gain, and headaches. Now everyone knows someone with one of the these problems, if not more than one. Not saying that the amount of wheat and dairy we consume is the only cause of these symptoms but they can and very often are the cause. Moderation in all things!

Gluten-free amaranth crackers with pepper spears

Brandon Kendrick, manages the Bosch Kitchen Center in Orem.  Brandon struggled with some health problems growing up and chose to find another way to resolve them rather than what the doctors were giving him.  That led him to a passion for health and fitness.  He has put his passion to use through his research and creativity learning how to prepare healthy meals and add better nutrition to anyones diet.  He has taught health/cooking classes at the Bosch store for 2 1/2 years and now does private classes throughout the state as well.  Brandon will be teaching the EXL Healthy Cooking Lesson this Saturday on “Sprouting Grains”.

My approach during the holidays is…break even.  Don’t gain and don’t lose.  Enjoy the holidays, but don’t over indulge. The way I see it, you’re already ahead if you start the New Year even on your weight.  Use the ensuing months to hit your weight loss goal.

Here are 10 tried and true tips to help get you through the holidays with minimal damage and plenty of fun.

1.  ”Know thy weakness.” – Samurai Strategies.  This rule is king of all holiday rules.  Know thyself.  If you had a heart to heart with yourself you could probably figure out your nutrition strengths and weaknesses…and no it’s not all genetics.  Some common weaknesses: carb addict, skipping breakfast, sweet tooth, skip workouts, alcohol.  If you know you have a particular weakness then don’t put yourself in a situation to be tested.  Your will power will always give out.  Case in point, if you know you’re addicted to carbs, meaning you tend to go straight for the rolls and mashed potatoes on T-day, then eat all your protein and veggies first before you even indulge in making a castle of mashed potatoes on your plate.  Hopefully by doing so you will be less apt to eat too much of the fattening carbs.

2.  Don’t deny yourself.  Have you ever noticed that when you completely deny yourself of something you crave it even more?  This is the holidays and there is going to be plenty of unhealthy food around waiting to sabotage your fitness goals, my mom’s cranberry jello salad comes to mind.  Give yourself  a bite or a small serving and be done with it.  I have found that often times just a taste is all you need to satisfy that craving.  This rule, however, is contingent on rule number 1.  You don’t hire an alcoholic to run a liquor store.  Likewise, if you know that you can’t just have one bite or one serving without going ape crazy and eating the whole thing, then don’t tempt yourself by allowing yourself the opportunity.  Once again, don’t deny yourself, BUT know your weakness.

3.  Intense Exercise. Most of you hardly have time during the rest of the year for exercise let alone during the holidays, so drop the long cardio bouts and stick to short, high intensity exercise routines like boot camp style workouts, super sets, circuit training, or interval training. High intensity is the key here.  On a scale of 1-10 for exertion, you should be hanging out between and 9 and 11…yup 11.  Yes, your routine at the local Curves is circuit training, but the intensity is most likely lacking.  A big benefit to high intensity workouts is that they are over quickly…20-30 minutes, but your metabolism is lit up for hours.  Even if you only have time for 10 minutes, then by all means do 10 minutes.  You’ll eat better afterwards and you’ll feel better too.

4.  Stick to 1 serving.  No more going back for seconds.  One plate and done…enough said.

5.  Eat plenty of protein.  Fats and carbs are most easily stored as fat.  Protein, on the other hand, requires considerable calories just to digest.  Some studies suggest 30% of the calories consumed in protein is used in the digestion and breakdown of protein.  Most women should shoot for a palm sized serving of protein and men a whole hand sized serving.

6.  Eat breakfast and eat throughout the day.  Yes, even on Thanksgiving Day, eat your normal meals including breakfast.  This will help prevent overeating during the “big meal”.  If you know you’re going to a holiday party and you want to avoid overeating eat a small meal before you go.  A fast option is a protein smoothie on your way out the door.

7.  Eat protein and veggies first.  This little trick will help lessen the glycemic load of your meal.  Meaning it will hinder the hormonal response when eating carbs to store some for later.  Plus you will reach the point of  feeling full quicker.

8.  Drink plenty of water.  Often times we misread our body’s craving for water as hunger, therefore, we eat.  The next time you want to eat in between meals, drink some water and see if you’re still hungry in a few minutes.  Besides, our bodies just run better when properly hydrated.  Shoot for 0.5 ounces per pound body weight a day.

9.  Severely cut back or eliminate full fat or sugar foods.  I’m not a big fan of sugar-free or fat-free food options in normal routine, but on occasions where fat and sugar are plentiful like the holidays,  a low-fat or sugar-free option would be recommended.  Choose vinaigrettes for salads, sugar-free jello/cool whip for deserts.  Or if you can’t stomach the lower calorie options then opt for a smaller serving of gravy, whipped cream and jello.

10.  Avoid mindless snacking.  Don’t get me wrong, I’m all about eating small meals throughout the day.  But don’t skip meals because you’re constantly eating at the snack tray.  Peanut M&Ms just don’t offer the same nutritional value as a high protein/veggie meal.  Eat your meals every 2-3 hours (meal replacement shakes are extremely convenient during this hectic time of year) and then when you do snack choose healthy options like a relish tray with humus for dip or follow rule number 9 and choose a small helping, all the while remembering rule numero uno…know thy weakness.

11. (bonus tip) Stay active.  For heavens sake get off the couch.  Pass on the post T-day nap. And, you don’t need to see every football game; catch the highlights on ESPN.  Instead, go play a pick up game of ball, go snowshoeing or skiing, do a home boot camp workout.  Shoot, even play some Wii …your kids will love you for it.[youtube=http://www.youtube.com/watch?v=_iYBmAVuBns]

There you have it some holiday words to live by.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).