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Posted by on Jul 16, 2018 in Nutrition | 3 comments

MIRACLE SUPPLEMENT

MIRACLE SUPPLEMENT

MIRACLE  SUPPLEMENTS??? Present society is all about quick fixes and faster results to enhance your health, fitness, aesthetics or performance by taking the next miracle. Marketing campaigns backed by social media and self proclaimed experts trying to guide people on nutrition/ exercise take the internet by storm. Through my 20+ year global career in training & consulting high performance professional athletes, models, kids, adults, trainers, coaches and corporate clients, 95% ask the same question day in day out. “What is the best supplement “? Answer: – correct supplements may give you the edge at the elite level to enhance your performance ranging around 5-6 % provided the client /athlete is using a solid nutrition & training program properly periodized , rest of the puzzle is ruled by genetics, recovery/rest , skill amounting to 95%. Let us  explore the most commonly used supplements, so all readers will have additional information with some of the research links before you consult your physician &/ or your registered dietician before investing in any...

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Posted by on Jul 16, 2018 in Exercising | 7 comments

Specific Adaptation to Imposed Demands (S.A.I.D.)

Specific Adaptation to Imposed Demands (S.A.I.D.)

Do you train extensively and eat healthy, but are you still not getting the results you want? I have a solution for you, – Specific Adaptation to Imposed Demands (S.A.I.D.). In otherwords, you may be doing too much (yes, you can exercise too much!) or too little physical activity, or eating (not only too much or too little food), but the wrong kinds of food at the least effective time of day. All of this activity (or lack thereof) will only cause you to “spin your wheels” and both extreme exercising and eating (either too much or too little) are both highly counterproductive to helping you achieve your health fitness and performance goals. So, now you ask, what is S.A.I.D?  We use this concept heavily in the field of strength and conditioning when training athletes or figure athletes and can be defined by how your mind and body adapts to physical training/exercise, eating and rest and recovery. To better understand S.A.I.D., it is helpful breaking down its components by...

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Posted by on Dec 12, 2012 in Exercising, Fitness | 0 comments

“No Pain, No Gain” ?

“No Pain, No Gain” ?

The manner of training your child with the mind-set of “NO PAIN, NO GAIN”, just makes no sense for your child and will do far more damage than good!  Since the 1990’s, western countries are deviating from what has become a common refrain to encourage people to endure tough and painful work-outs in order to achieve the best results, but this is just not true!  In fact, one should consider the more positive benefit to one’s body by learning to trainer smarter, and not necessarily harder, and more importantly, with less painful results. Sadly, in many developing countries, trained professionals still adhere to this common practice of training harder, but not smarter,  and thus in the process injure many young athletes psychologically and physiologically. Please read on to learn more why this previously revered manner of physical training is not the best way forward for your child’s athletic future. Is Your Child Safe? In Sri Lanka many of athlete students participating in sports in school are approximately 9 – 18 years old.  After completing their...

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Posted by on Dec 12, 2012 in Nutrition | 2 comments

Carbs, Proteins & Fat

Carbs, Proteins & Fat

Nutrition provides body with energy, builds muscle, bone and organs; this is the key difference in Healthy and Unhealthy individuals. Out of the 6 main nutrients namely Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals this article would discuss on major nutrients (Carbohydrate, Protein and Fat). 1) Carbohydrates Provides stored energy (Glycogen and Fat) Instant energy source and 1 gram provides 4 calories Protein sparing (prevents protein used as source of energy) To burn fat some carbohydrates are needed Ideally 55% of your daily food intake Carbohydrates usage in common activity Waking = least amount les than 50% Medium Jog = around 50% Running = More than 50 % Note: Athletic population should intake adequate amount depending on their sports and energy requirement (it’s individualized to the person and sport) Common Food Items Food Total Calories Apple 84 Orange Juice 112 Corn Flakes 104 Potato Baked 224 White Bread (1 Slice) 65 Banana 121 Carbonated Drink (1 Can) 164 (These could be +/- between 4-5 calories kindly check your food labels before...

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Posted by on Dec 12, 2012 in Fitness | 19 comments

Fitness Components

Fitness Components

6 Components of Good Fitness A good fitness program should include the following components of physical activity; rest; and nutrition: Cardio Vascular & Respiratory (heart, lung and circulatory benefits) Strength Training (musculoskeletal) Flexibility (e.g. increasing range of motion etc.) Functional Training (movement specific) Rest (mental and physical) Nutrition (well-balanced) However, the majority of most people only focuses on one of the above components, and overlooks the other vital benefits that are instrumental to making the difference between an effective fitness program and an unsuccessful one. If you can make a commitment to yourself to modify  your daily diet and approach towards your long term fitness, you are well on your way to making a significant difference in your life to reduce stress, gain more energy, and enjoy long term health benefits.  In addition, you can further ensure your long-term success if you not only practice “clean eating” and a balance of a variety of regular physical activity (e.g. CV, strength training, sports conditioning, etc.), but also if you do...

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