This and that from the conference

Hey all.  I’ve had a great week in Montana with my family.  I’ve played two rounds of golf, a day out at Whitefish lake on a pontoon boat where we did some swimming and tubing! Also just hanging out at the lake with my nieces and nephews enjoying the sun!
Now onto the conference! I had the great opportunity to see two of the top fitness leaders in the fitness industry, Paul Chek and Dr Len Kravitz.  It was encouraging through their sessions I wasn’t completely lost as to what they were sharing! Ha.  Paul Chek has really helped shaped my philosophy as a trainer and how I take care of myself personally inside and outside of the gym.  Dr Len Kravitz is a very animated individual who shares with us findings from testings intheir lab down in the States.

Without any particular order I will write some main bullet points from the conference as there was a ton of sessions:

1) Functional Stability is the ability to do an activity without pain or dysfunction

2) People on certain medications are bandaiding their issue and not fixing the problem.  .  Talk to a Naturopathic Doctor as to what could be the negative influence.

3) Our organs send pain into our muscles!

4) Our little muscles tell our big muscles what to do

5) The exercises that you do should be the medicine and not the disease

6) Make sure you are able to perform the 7 Primal Pattern Movements: Squatting, Lunging, Bending, Pushing, Pulling, Twisting (e.g. throwing), and Single Leg Activities.  Note that gait is 85% single leg.

7) Growth hormone has a stimulatory effect on lipolysis and fat metabolism during exercise and recovery.

8) Higher intensity workouts burn more fat calories

9) Avoid all high glycemic index foods whenever possible to minimize insulin and blood sugar spike.  High glycemic foods are only beneficial post strength workout.  Otherwise low glycemic foods are best post cardio workout.  This encourages your body to use fat as a source of energy as long as sugar (carbohydrates) are available.  Google Glycemic Index for food samples.

10) Vary up your cardio workouts.  Do not go super hard all the time.  However make sure it is comfortable yet challenging!

11) Cardio workouts in the morning are shown to burn the most fat due to 70% glycogen depletion from a nights rest.  HOWEVER, this does not mean workout on an empty stomach.  Make sure you eat a low glycemic food item prior to workout otherwise you will get dizzy, nauteous and have a unproductive workout.  Fat will only burn with energy (f0od) available.  Look at eating at least 15-30 minutes before your workout as it takes about 15 minutes to circulate glucose.

12) Go to caloriesperhour.com to get an idea of how many calories you burn.  You can also calculate your E.P.O.C (exercise afterburn).  For example multiply your workout calories by .15; for example if you did a workout with a approximately 300 calories times 0.15 =45 calories.  That is the E.P.O.C or exercise afterburn.  Total calories =345.  Point being your body still burns calories post workout.

13) Cardiovascular workouts help generate more mitochondria cells which increase our energy and help burn fat and carbohydrate.

14) Stress through improper food sources, lack of sleep, water, financial, relationships etc were talked about.  Minimize stress as best you can to bring balance into life.  This will improve your health and ability to burn fat.  Eat clean foods as much as you can, drink lots of clean water, get regular sleep, and minimize other stressors if possible.

15) Stress leads to disease.

16) Improper lat pull downs behind the neck, bench presses can lead to shoulder problems.  Do not push your range of motion to where you are uncomfortable.  Everyone has different shoulder mobility.  A dumbbell press off the ball would teach you how far your elbows should come down.  Once your elbows touch the ball, press the weights back up.

17) 8% of men and 3% of women are physically active! Scary to see how many gyms and fast food restaurants there are in North America and we are almost 60% overweight or obese!

18) Check out www.mercola.com for some great information!

19) Your body is your biology of your psychology.

20) The average person knows 12 exercises and 12 items of food!

21) If the food you eat is dead it sucks the life out of them.  Drains energy.

22) Love our body and be present with people and the world.

23) Discover what your dream is and go for it.  Start making the right choices to get there.

24) Improved aerobic fitness has many benefits: improved insulin sensitivity, help to manage or prevent diabetes, preserve bone mineral density, reduce CAD risk by up to 50%, help lose and maintain loss of body fat, lower incidence of colon and breast cancer, lower blood pressure if elevated, improve balance and prevent falls, improve cholesterol and triglceride levels.

25) You are what you eat!!

So there you have it.  That definitely was not everything but I just wanted to give you some things that they talked about at the conference.  Feel free to drop a comment or ask me a questions on something you would like to learn more about.  I hope you enjoyed! I will write again later this weekend when I am back from my trip and settled in.  Have a great week!