Its been tagged ‘the most nutritious of all fruits and noted as America’s greatest plant.

It would seem the humble avocado has a lot to live up to, and yet it’s true to say it does carry a whole range of great health benefits. In terms of  fat loss, this really should be a staple part of your diet. And why? Because aside from the whole range of benefits it brings to the body, it can help speed up the metabolism and so help with weight loss as part of a fitness programme or general lifestyle.

SO HOW DOES THE FRUIT WORK FOR US?

This is all part of being a monounsaturated fat, and of course avocados give you a feeling of fullness so they stop you from over eating and craving for foods containing sugars and saturated fats. The fruit also carries a high nutritional density and is packed with vitamins and minerals like Vitamin B12 and calcium to name but two. In fact experts have revealed eating just one half of an avocado fulfils the nutritional needs of a child aged between seven and 10.

ONE AVOCADO CONTAINS MORE POTASSIUM THAN 45 OTHER FRUITS

This is a little lower for adults and this amazing fruit is one of the most powerful antioxidants you consume, as well as being a great source of fibre and fruit protein. This all sounds wonderful of course, but when you add regular disciplined exercise into the equation, then it really gets interesting.

THE PROOF IS IN THE STUDIES

•  The  American institute of Cancer Research in Washington carried out  a  study involving 61 men and women. 200 g of avocado was substituted for 30 g of other mixed dietary fats such as margarine or oil. The upshot was the Avocado  within an energy-restricted diet does not compromise weight loss.
• The American Journal of Medicine also carried out a study involving 45 volunteers who were given the fruit to eat every day for a week. They reported an average 17 per cent drop in total cholesterol, LDL cholesterol and triglycerides, and an 11 per cent increase in HDL cholesterol levels.
• In another study,  volunteers  given one avocado a day for thirty three days increased average daily calories by 24 percent. Fat was increased  by 54 percent but led to weight loss averaging about 1 kg or 2.2 lbs. 

MODERATION IS THE KEY

It seems Avocado consumption will not result in rapid weight loss, but moderate avocado consumption over time can be helpful when combined with other a good healthy diet and plenty of exercise. To help us with this the fruit is also heartily rich in copper and iron

Folate, glutathione and potassium found in the Avocado can keep blood pressure at healthy levels

In the prestigious and widely read  Fit health magazine as far back as August, 1982, an article on the avocado concluded  in the public eye, it has somehow become packed “with fictitious calories, avocados have received the undeserved reputation of being fattening.”

Not only can the Avocado help prevent cancer, it’s also really good for healthy glowing skin to make you feel really good all over. But the great thing is Avocados can add something extra to our food  served as an hors d’oeuvre, in soup, salad or dips. They can be sued in fruit smoothies and in many other enticing ways. So in terms of the fruit it’s a win win situation for everyone.

JUST SOME OF THE MINERALS AND VITAMINS CONTAINED IN ONE AVOCADO

fat 14.66g – riboflavin 0.130mg

dietary fibre 6.7g – niacin 1.738mg

energy 160Kcal – vitamin b6 0.257mg

protein 2g – vitamin c10mg

carbohydrates 8.53g – calcium 12mg

phosphorus 52mg – magnesium 29mg

Iron 0.55mg – potassium 458mg

zinc 0.64mg – vitamin b9 81g

California Grower DR. SEARS said in a 1989 magazine interview: “When you think about it, …avocados are an ideal first food for infants. Avocados have a delicate flavour and a smooth, creamy consistency which makes them a perfect food for babies. …Avocados provide infants with more vitamin B1 B2 niacin, folacin, potassium and magnesium per 1 5 gram serving than any of the other frequently recommended fruits and vegetables and are second to the highest in several other vitamins and minerals.”

CONCLUSION

There can be little doubt the Avocado does live up to its billing as on of the world’s super-foods as it carries a wealth of health benefits we can all enjoy. If you’re a bootcamper this is the perfect fruit to add to your new lifestyle as it can also help our metabolism and assist us in losing weight in the longer term. It also carries all the vitamins we could want to help keep our bodies in tip top shape. It can also help ward off a multitude of conditions and it’s so versatile it can even help us make our food taste even better. Frankly it has it all, so next time you’re in the supermarket and looking for a fruit with a difference, ‘think healthy’ – ‘think Avocado’

References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders’ Dictionary of Nutrition and Food Technology.

By North East Personal Trainer and Biosignature Practitioner Darren Tyrie

The Gymboss interval timer will give your workout the discipline and structure necessary to take your workout to the next level. This easy to use timer will allow you to control intensity and allow you to focus on the workout to get the best results possible!
Muscle strength, size, Fat loss, Anaerobic endurance, Cardio endurance, Increased VO2max

THE GYMBOSS CAN BE USED AS A REPEATING INTERVAL TIMER, COUNTDOWN TIMER, OR A STOPWATCH.

MMA/Boxing, Bootcamp, Tabata, Hiit, Cardio, Kettlebell, Crossfit, Weightlifting, Running, Stretching..and more

A must have piece of kit for any fitness enthusiast, Only $19.95
Buy it now.

ALCOHOL AND YOUR BOOTCAMP PERFORMANCE

Most of  us like a drink now and again but making it a regular habit will decrease your chances of bootcamp success. In fact, in terms of helping you lose weight it will almost certainly work against you. OK, moderate amounts of alcohol can reduce the risk of heart disease, but that’s as far as it goes. But why is this?

BURNING YOUR FAT

The November 1999 issue of the American Journal of Clinical Nutrition published a study carried out at the University of California in Berkeley. This looked at the effects of alcohol on whole body lipid oxidation. The study revealed 73 per cent of participants taking part in the study by drinking alcohol on a regular basis showed a decrease in their fat burning ability. This in turn of course will reduce the output of growth hormones used to play a role in losing weight. By drinking before going to bed you automatically reduce the body’s ability to produce growth hormone during sleep.  So you can see even if you’re working out, then the ability to shed pounds will be affected and make it much harder for you to reach your target.

IF YOU DRINK A LOT THIS CAN ACTUALLY CONTRIBUTE TO MUSCLE WASTAGE OVER THE LONGER TERM SO BUILDING MUSCLE IS EXTREMELY DIFFICULT

IT CAN ALSO REDUCE THE OUTPUT OF TESTOSTERONE

Under normal circumstances increasing muscle mass helps induce fat loss, as the body burns calories to hold on to muscle. The April 2006 issue of the journal “Alcoholism: Clinical and Experimental,” revealed results of a study carried out by the University Medical Centre at Utrecht in the Netherlands who investigated the effects of moderate alcohol consumption on testosterone levels. They revealed even moderate consumption reduced levels of testosterone.

LOVE YOUR LIVER

We all know just how important our liver is to our normal function generally. Thankfully it helps detoxify the affects of alcohol by using a clever enzyme called, ‘dehydrogenase’.  Antioxidants like vitamin C are responsible for giving the liver this ability. The catch is of course this is alcohol in very moderate amounts. When we take in more alcohol than the liver can process efficiently, it metabolises this to ‘chloral hydrate’. In other words, it gives you a ‘Mickey Finn’, and this is why you might hear some people say, ‘I need a drink to help me sleep’.

When you have too much to drink the liver simply can’t release waste harmlessly, as it suddenly loses its ability to metabolise. This leads to what we call, ‘ ketoacidosis’, better known as a, ‘hangover’. Quite a few of these can lead to premature ageing or even osteoporosis in certain cases.

SO WHAT OTHER DAMAGE CAN IT DO?

• It can destroy nutrients in the body.

• It can  reduce the amount of zinc and iron the body can absorb from food.

• It encourages the body to rid itself of fluids re-absorbing toxins into your system.

• It can dehydrate you in large quantities.

• It can increase your appetite especially by drinking before a big meal.

• It can destroy intestinal bacteria which can ultimately lead to cancer in the colon.

Of course it should be pointed out drinking in absolute moderation is fine just like most other things in life. But when you drink a lot on a regular basis you simply invite problems. And of course this can wreck any exercise regime and negate a good diet regardless of your good intentions.

What you should know

Before the alcohol you’ve consumed even gets into the liver it can act as an intestinal irritant, and this also increases the risk of allergic reactions to particles of absorbed food not fully digested. This is why many wine and beer drinkers become allergic to yeast.

Alcohol actually  decreases the amount of blood flow to muscles like the heart, which of course is even more essential to your overall bootcamp performance. Any Weakening of the  heart muscles can lead to disorders much like cardiomyopathy, where the heart beats slugglishly. In terms of your fitness  alcohol will also prevent the repair of  damaged muscle, thus making it difficult to completely recover. Your muscles are all important and a vital tool of course in getting you fitter even through gentle exercise.

You know what they say: ‘look after your body and your body will look after you’.

So the next time you reach for that second beer or glass of wine, just think for a moment about what you may be doing to your body in the longer term. Get the best out of bootcamp……..moderation is the key.

By North East Personal Trainer and Biosignature Practitioner Darren Tyrie

References

Waluga, M., Hartleb, M.,‘Alcoholic liver disease’, Wiadomosci Lekarskie. Vol. 56(1–2) (2003), pp. 61–70, Review, and Bae, K.S., Yoo, K., Cho, Y.K., Shim, K.N., Jung, S.A., Moon, I.H., ‘The short term prognosis in alcoholic liver disease with metabolic acidosis’, Korean Journal of Hepatolog

‘Food, Nutrition and the Prevention of Cancer: a Global Perspective’, World Cancer Research Fund/American  Institute for Cancer Research, 1997

American Journal of Clinical Nutrition 1999

The journal of  “Alcoholism: Clinical and Experimental, 2006

11 years ago I was unhappy, miserable and in a sales job that bored me to tears!

As a keen fitness enthusiast from an early age I harboured dreams of a career in the industry but somehow drifted in a  different direction. I decided enough was enough and had to do something about it…

With no fitness qualifications to my name, I simply walked into my local gym and asked for a job! To my delight I was introduced to the manager and they were actually recruiting at the time, What were the chances of that I thought?

The only job available was in membership sales, but at least I found myself actually working in a gym  at a much lower salary than I was previously earning. I was spurred on by  the promise they’d  help me gain fitness qualifications.

I snapped their hand off and set to work, completing every course thrown at me and more. Like a sponge to water I soaked up as much knowledge as possible.They eventually set me loose on the gym floor and I instantly had a buzz for it!

After a number of years, and a lot of hard work and persistence, I bagged myself  a managerial position in my own centre for the local authority. I was loving it! A while later when looking for a bigger a challenge  I decided to become self employed and manage my own diary so I could spend more time with my two little boys and be my own boss at the same time.

In 2010, Pinchaninch was born, though leaving my secure  local authority job with a mortgage and two kids at the start of an economic recession was daunting to say the least! with the backing of my wife, family and friends I threw everything into our business.

With an extreme passion to get people results I pushed the boundaries reading every book I could get my hands on.  Completing the best courses available and learning new skills pretty much meant I was working 7 days a week. You might think this sounds a bit crazy, working 7 days a week! But when you’re  passionate about something you truly believe in and thrive on client transformations it’s 100 per cent worth it.

Don’t get me wrong, it’s damn hard work and can burn you out, but I doubt there’s any better job satisfaction  than seeing someone transform their life. To see clients no longer requiring Blood pressure pills, depression medication and improving their whole overall health to regain confidence in themselves is like nothing else.

To my delight  in winter 2012 I was recognised for my passion and hard work and nominated for the prestigious  Fitness Professional of the year award for  2013. Amazingly to my surprise out of more than 800 nominees nationwide I made it into the semi final. Gob smacked!! To be recognised for my work and passion was unreal.

Out of the 30 Fitness Professionals  remaining from around the country if fell to  the  public  to vote for those they feel should make it to the final.

Now at this point I would just like to say the biggest THANK YOU ever to all my friends, family, members and clients for their votes, as I made it through to the FINAL!

Each of the final five fitpro’s had to go in front of a judging panel and the 2013 Fitpro Convention. Unfortunately for me there was some pretty tough competition and I came home without the title. I can say however I am still thoroughly chuffed to have made it as far as I did, and again I would like to say a massive thank you for all the support and kind words from everyone.

The last few years  have been an amazing life changing experience and the best thing is,  I’ve still got much more to do.

From the Fitness Professional of the Year ‘Finalist’ 2013 Darren Tyrie

THANK YOU

TASTE THE WEIGHT LOSS BENEFITS OF CINNAMON

Cinnamon is an intelligent spice not least because it can mimic the biological activity of insulin and so increase glucose metabolism. But there’s much more to it than meets the eye, and it can be of particular benefit in weight-loss. So let’s begin with a basic question?

WHAT IS CINNAMON?

The spice  comes from the inner bark of several trees from the genus Cinnamomum  used in both sweet and savoury foods.  Cinnamomum verum is sometimes considered to be “true cinnamon”.

SO HOW CAN IT HELP US LOSE WEIGHT?

Cinnamon can regulate levels of blood sugar increasing insulin levels at the same time. High blood sugar levels can result in more fat being stored in the body of course, so regular use of the spice helps prevent this. This in turn means you gradually lose weight. Now here’s an important point:

INSULIN SENSITIVITY

Did you know a boost in blood sugar will hang around in the body for more than five hours, and this can mean big trouble. Depending on the time of day the chances are this will turn into fat and we all know what this means in the long run.

When we talk of insulin sensitivity we describe those people who need normal to low levels of insulin to process glucose.

Cinnamon displays the artificial appearance of insulin to your body, while still pushing the sugar you ingest into the appropriate areas. The difference is  without the harmful boost leading to fat storage and insulin resistance.

INSULIN RESISTANCE

Individuals with insulin resistance need a lot more to process glucose, and this can lead to problems with their health. The pancreas secretes insulin which in turn fires off bodily tissues to absorb glucose from the blood. This lowers blood sugar levels so they remain stable and the tissues will store glucose in the form of glycogen. If you are insulin resistant, increasing regular physical activity and shedding weight will improve your body’s response and prevent you from developing further complications.

When you’re eating the right foods, exercising and creating a balanced lifestyle then your body will work well and insulin levels will find the perfect equilibrium. But when the opposite occurs you will produce more insulin which will almost certainly be stored as fat and so the weight piles on. A high protein – low carb diet also incorporating omega 3 & 6 fats will help you get the right balance.

MORE WEIGHT-LOSS ADVANTAGES OF CINNAMON

You may have realised the spice holds up the passing of food from the stomach to the intestine. This creates  a feeling of fullness so you feel satisfied for a longer time and eventually end up eating less. Cinnamon will also help you process carbs more efficiently which will assist you in losing weight and keeping it off. Cinnamon can also reduce triglycerides, LDL–”bad” cholesterol, and this can be a valuable aid in losing weight. Added benefits involve reducing the risk associated with type 2 diabetes and cardiovascular disease generally, so it’s not just about basic pound shedding.

RECENT STUDIES

Studies have revealed abdominal fat is more sensitive to the effects of cinnamon than fat from other parts of the body.

In 2008 a study was published in the Journal of Diabetes, Obesity and Metabolism looking at cinnamon and its effects on weight-loss. One group of participants took 5g of cinnamon just before an oral glucose tolerance test. Another group took 5g of cinnamon, 2 hours before the oral glucose tolerance test.

It was discovered participants taking cinnamon just before the test, had a 13 per cent reduction in blood sugar response. Those who took cinnamon 12 hours before the test, experienced a response reduction of 10 per cent. Experts concluded cinnamon may be useful for controlling blood sugar as well as improving insulin sensitivity. These effects  were immediate and sustainable for up to 12 hours.

A 2010 study supervised by  Dr. Nicola Robinson of Thames University revealed  cinnamon may help with general weight loss and belly fat reduction. Volunteers  were given  500 mg of cinnamon supplements at meal times, and lost 5 times  more weight and 300 times more belly fat than a control group over the course of the research.

Cinnamon can be our friend in so many ways. But when combined with boot camp training and other types of exercise,  it can have a fantastic effect on weight-loss. So why not ‘spice up your life’ and keep those extra pounds off at the same time? Cinnamon isn’t just for Christmas!  

By North East Personal Trainer and Biosignature Practitioner Darren Tyrie

References:

Journal of Diabetes, Obesity and Metabolism, 2008

Thames University, Dr Nichola Robinson, 2010

3 REASONS CALORIE CONTROLLED DIETS ARE NOT THE BEST CHOICE FOR FAT LOSS…

Reason 1

Calorie restriction alters hormone response
GREHLIN- increases!-Reducing calories over the long term is more detrimental to your metabolism because it will turn your body into a hormone induced hunger machine. Various recent studies show that calorie controlled diets increase a hormone called grehlin, this is the hormone that stimulates hunger!
LEPTIN- decreases! -even further bad news, Leptin a hormone that suppresses hunger and promotes fat burning is reduced!

Reason 2

All calories are not equal! Protein is more thermogenic and requires more energy to break down has very little impact on Insulin and builds and repairs muscle tissue.

Reason 3

Whole and Processed foods are not the same! Studies show that the RMR (Resting metabolic rate) and the thermo effect of eating whole foods is much higher than it would be eating that exact same amount of calories from processed foods.

Your body burns 50% more calories from eating whole foods!
Processed food drop your RMR hours after eating!

Eat REAL food!

By North East Personal Trainer and Biosignature Practitioner Darren Tyrie

Why Do We Train The Way We Do?

When you come to boot camp and workout or take up any form of physical training are you really conscious of why you’re doing it? Programmes involving sprints, resistance training, and stability, aren’t’ just devised so we don’t get bored, though variety is always a good thing. There is actually  a scientific approach behind this:

‘To perform the right amount of physical activity to attain maximal benefit at the lowest risk.’

Continue reading “Why We Do What We Do!” »

Please remember to warm up and cool down with every workout, this is tougher than it looks!

Top tips:

• Count how many reps you do on each exercise, make a note of it and try to beat it next time!
• Play fast music on your iPod/music player, the quick beat encourages you to work faster!
• To increase the intensity of your workout, feel free to increase to 50 sec or/and add dumbbells
• Always plan your sessions in your diary for the week, NO EXCUSES!
• Remember, hard work ALWAYS pays off! Go for it!

Give it your best shot! let me know how your get and leave comments below, Good luck!

Throughout my 12 years experience in the Health and Fitness industry many of my clients experience symptoms of Menopause but don’t understand what they are, why they happen or how to resolve them. So i decided to pull together a blog and give a little insight and explain in further detail and hopefully combat some of the symptoms and knock down the barriers that have been hindering your fat loss results….

The truth is another page in the book of life is about to open and this can be an opportunistic time to chronicle great personal moments. In short………..it doesn’t have to hold you back! But the fact is you have more control over your own body than you may think!

So what is the menopause?

Well………as part of the natural process hormone production in the ovaries begins to slow down when a woman reaches her mid-thirties. This process slows down even more in the next decade with hormonal fluctuations taking place until the menopause takes over round about the age of 45. This can vary of course depending on the individual, but then a number of things will happen.

Hot flushes will normally be experienced along with some irritability and anxiety. Sleep disorders can emerge, low libido, depression and there’s the danger of cardiovascular disease and even osteoporosis in the worst cases! Many women will put on weight because of declining hormones, and according to research because their appetite will increase! A study looking at hormones in monkeys carried out at Oregon Health & Science University found they increased their food intake by 67%.

The two main hormones in the spot light are Oestrogen and Progesterone. When a women reaches Menopause also known as the ‘Change of Life’, which refers to the phase that leads up to the last menstrual period and more or less marks the end of a women’s reproductive life. The balance of these hormones is affected, the ovaries stop producing eggs and making oestrogen and progesterone. Lower levels of these hormones are made because they are no longer needed to prepare the womb lining for pregnancy. The menstrual flow becomes lighter and often quite irregular, until it eventually stops altogether.

Take control and combat the symptoms naturally

Reduce Stress!

From my previous blog on Stress you will know that Physical stress (too many stimulants such as caffeine or cigarettes etc, excessive physical activity) and Psychological stress (worry, stressful events etc) this increases the adrenal hormone called Cortisol. Hormones are excreted into the bloodstream, and to exert their effect on cells they have to ‘dock onto a hormone receptor. Cortisol competes with progesterone for the same receptor but, effectively, cortisol wins because the receptor more readily takes up cortisol than progesterone. So, the negative effect of being permanently in a stressed or stimulated state that your body has less active progesterone. Progesterone helps to burn fat and has also been shown to stimulate bone building cells. Too much cortisol leads to break down of bone and contribute to osteoporosis and muscle loss. Further more cortisol increases the other sex hormone Oestrogen and leads to oestrogen dominance which causes further problems during menopause. Too much stress also upsets the male hormone, Testosterone, which is also present in female bodies. Disturbances in the balance of male and female hormones in women can lean to lack of ovulation, decreased sex drive, development of facial hair and other male characteristics.

Avoiding daily stressors or managing them better can help reduce stress. Pilates, Yoga and meditation are great ways to reduce stress as well as taking natural supplements such as Magnesium.

Take a high potency Multivitamin and Mineral!

Supplementing with a high potency Multi-vitmain and mineral will help reduce menopausal joint pains, sexual problems, menopausal symptoms (hot flushes, mood swings and sleep)

Eat healthy!

Following diets that allow your sugar levels to go up and down like a yo yo increase the chances of experiencing more side effects such as fatigue, irritability, depression and hot flushes. Research shows that by following a diet such as a Low GI diet balances blood sugar levels, avoiding dips and highs which can prevent hot flushes. Including oily fish such as Mackerel, sardines and salmon etc and supplementing  in Omega 3 oils is a must as the health benefits are unreal. Omega 3 will increase your serotonin levels and fight off depression.

Helpful herbs!

Black Cohosh has been proven to treat symptoms of menopause which can help reduce hot flushes, sweating, insomnia and anxiety. It can also help relieve depression by increasing serotonin levels.  Other useful herbs include Dong Quai and chamomile which have also been proven to reduce hot flushes.

Last but not least, EXERCISE!

Anything from cycling to walking, swimming to jogging, gym to bootcamp will work wonders for you in the longer term. Women in the menopause should try and add resistance and strength exercises to their lives. This can thwart off osteoporosis and help bone density as they get older. But in fact Aerobic exercise combats the slowing metabolism, keeps off the pounds and improves the working of their heart! But this can also negate mood swings to help them through changes taking place.

Less vigorous exercises promoting mobility, flexibility and relaxation can also decrease stiffness and soreness. This can  help menopausal woman a lot.  Using stairs whenever possible and increasing daily walking time are two of the very best exercises, but your personal trainer will advice you best!

Regular and disciplined exercise like boot camp will  help to both relieve and prevent a lot of the symptoms of menopause like hot flushes and night sweats, thinning and irritation of the vagina and urinary tract. It can also thwart off depression, insomnia, osteoporosis and elevated cardiovascular risk factors. Exercise keeps your joints moving and keeps the muscles around your joints strong. This helps in the prevention of arthritis.

Yoga stretches can rejuvenate body and mind, to promote good energy and balance. This is great for women currently in menopause or in menopause transition because their hormonal levels and body chemistry may be fluctuating rapidly. Moving, walking and restoring depleted energy through meditation or energy therapies can also be a great way of taking charge. Yoga also improves the function of the female endocrine and reproductive organs alleviating some menopause symptoms.  it helps regulate the digestive tract and this in turn will improve the central nervous system.

‘Exercise plays a huge role in making the transition through menopause easier and  improving health, happiness and productivity during the second half of life’

It may be easy to say but taking control of the menopause can actually help to make it a much better experience. And we shouldn’t forget General activity can also make you feel better so go outside and wash the car or work in the garden!

It’s actually the key to a new fulfilled you and making a commitment to become more active can bring great long term benefits.

The message is clear! – you can exercise both before, during and after the menopause. It just needs the right approach and a positive mental attitude. The new you is but a single step away!

By North East Personal Trainer and Biosignature Practitioner Darren Tyrie

PLEASE HELP! Iv’e made it to the Semi Finals of Fitness Professional of the Year 2013! Woohoo!!! I need YOUR votes to get into the final, this would mean so much to me. So im asking all my friends, friends friends, family, work colleagues even enemies lol to get voting. Follow this link:http://www.fitpro.com/convention13/awards.htmlFingers crossed  THANK YOU, please share…