Jamcore Training Blog

By Lauren Showers

Virtually everyone has something they would like to improve on whether it’s their diet, endurance, or even public speaking skills. Most improvements in our life require discipline, which takes us out of our comfort zone and into a new way of doing things. As the saying goes, “If you always do what you’ve always done, you’ll always get what you’ve always got.”

We have all been there, a spark of inspiration occurs, a rush of motivation, and we are determined. In our minds at that moment, there is no turning back. Tomorrow, we will start our more focused, driven, and goal oriented lifestyle. How quickly that energy fades and we soon find ourselves back in old habits feeling a sense of failure once more, awaiting the next surge of enthusiasm.

As a personal trainer, I see many of my clients ride this very roller coaster. The problem is that many of us rely on the emotional drive of motivation to keep us going. The reality is that life is unpredictable and situations we come across can sap our energy and emotional “oomph”. As a fitness motivator, I strongly understand how motivation can only take you so far. While it is essential in the beginning to have an intrinsic motivation to accomplish your personal goal, it is not the only piece of the puzzle. It is the consistency in discipline that will manifest the results you are looking for.

“Motivation is what gets you started, habit is what keeps you going.” – Jim Ryun (3x U.S. Olympic Champion)

The challenges of consistency are plenty and so we must prepare for the battle by becoming aware the obstacles ahead. The first problem in the art of consistency is our ability to be kings and queens of excuses. If your goal is to lose weight through eating a healthy diet and exercising regularly, don’t allow yourself to say it’s okay to skip out on your morning cardio because you are “too tired this morning”, or “you’ll do more tomorrow” or “it won’t happen again”. This type of deception will lead to more exceptions in the future despite any self-assurance otherwise. Whenever actions are performed, tendencies are reinforced. Then they are nurtured into full-blown habits. Keeping our actions on track with our goal is essential for them to become healthy habits that will lead us straight to success. There are no excuses!

Another issue is self-deception. Lying to yourself, whether stretching or twisting the truth, distorts your grasp on the reality of your goal. Being able to realize your weaknesses and admit to them is important when making a lifestyle change. For example: If your weakness is social events where the treats are free and plentiful, you must prepare to either eat a healthy meal before going so you are not tempted to indulge, or take along a healthy dish that you know is safe and will allow you to socially eat with your friends. Being aware of your weaknesses and temptations will help you prepare a strategy of resistance.

The third obstacle is the deep belief that your goal has importance. Who would work hard for something that is not important? If you don’t have a deep-rooted understanding of why you want to accomplish your goal, it is likely to get lost in the chaos of life and forgotten. Something that is truly important takes precedence over other things when a decision must be made. When that piece of birthday cake gets passed your way you will know that your fitness goal is more important than your taste buds; the decision will be simple. You’ll pass on the sugar rush and opt for the veggie platter with a smile.

Every person holds the potential to succeed and be great at whatever his or her life mission may be. However, in order to unlock that potential an everyday decision must be made to continue down the path towards achieving that goal. It is an ongoing process towards success and it requires consistent focused energy and zeal. So find that passion and determination inside of you, somewhere that the ever changing circumstances of life cannot touch. Go back to that place every day and refocus your energies with an unwavering mind and you are on your way to amazing victory at whatever you put your mind to.

Popularity: 25% [?]

As you all know, after we have engaged in high-intensity physical exercise our muscles are all but depleted of glycogen. Glycogen is typically the primary stored fuel source we use to push us through these workouts and also aid in our recovery so we can repeat our efforts next time. New research recorded recently has shown that athletes who ingested caffeine combined with their post workout carbohydrate drink had 66% more glycogen in the muscles up to four hours after finishing exercise than those who consumed a carbohydrate drink alone.

In order for us to be ready for the next workout, ‘re-fueling’ is paramount. However, if we can store a little more fuel in our muscles it can only result in us being able to give more effort in our activities and for longer period of time. That being said, if we are able to increase glycogen uptake in the muscles this can do absolutely no harm in our goals to increase muscle size long term either.

The study was done with seven well trained cyclists in a double blind setting, meaning neither the researchers nor the test subjects knew what they were ingesting (However they were prepared before hand into 2 regimens {carbs/caffeine and just carbs}). To ensure that the end results were fair and more apparent, the cyclists engaged in a stationary cycling session until exhaustion and then were only allowed to have a low carbohydrate meal afterward and nothing more until the next day prior to the actual test. This way all seven subjects would have low levels of glycogen.

After the completion of the second stationary cycling session, they then took either the carbohydrate/caffeine drink or the carbohydrate drink alone. Then during the rest time, muscle biopsies and blood tests were conducted to measure the amount of glycogen in the muscle, glucose, insulin, glucose regulating metabolites.

The sessions were then repeated 7-10 days later, only this time the athletes swapped the type of drink they consumed. (Regimens swapped).

It’s unknown how caffeine affects the uptake of glycogen into muscle but they believe it has something to do with possibility that caffeine may increase the activity of several signalling enzymes, including the calcium-dependent protein kinase and protein kinase B (also called Akt), which have roles in muscle glucose uptake during and after exercise.

Now the dosages used in the athletes tested were around 8mg per kilogram of bodyweight (125ml of filter coffee has between 60-100 mg of caffeine) which for some of us who are hypersensitive to caffeine could be a little too much. It should be stressed that you should apply caution if trying this for yourself and observe the implications surrounding stimulant usage. Maybe start off with lesser amounts and build this up as there are no indications to suggest that a lesser amount would have a lesser effect at this point.

Popularity: 21% [?]

We’ve talked before about how salads purchased in restaurants or at the drive-through are rarely what they appear to be, but I was shocked when I saw the cold, hard numbers. In the latest Physicians Committee for Responsible Medicine review of fast-food and sandwich chain salads, only TWO out of 34 sampled salads checked out and received full marks on a five-star nutritional scale for fiber content and low saturated fat, cholesterol, sodium, and calorie levels.

Some dishes, like McDonald’s Crispy Chicken Bacon Ranch Salad, pack an even nastier nutritional punch. This salad actually has more fat and calories than a Big Mac. In fact, the results were so stark that researchers explained that consuming many of the salad offerings at fast food chains is equivalent to eating a burger without the bun, dipped in fatty salad dressing.

HALF of the salads in the study were given a 1-star “Unacceptable” ranking. Some of the reasons they received this rating were for massive fat quantities (many were in the 30-40 gram range, with a few offerings topping the 50 gram mark) as well as absurd saturated fat, sodium, and cholesterol levels. The PCRM lamented the fact that the salads relied on cheap, high-calorie, high-sodium toppers such as cheese and meat instead of protein-rich, nutritious beans or healthful vegetables.

Some salads were salvage-able – that is to say, you can still order them, with modifications. For example, try one of Wendy’s salads without the calorie-dense, carb-laden crispy noodles, and substitute fat-free dressing instead of the loaded dressing that comes with the salad. Avoid cheese and meat-topped salads, like Subway’s Meatball monstrosity. The report also listed salads that are simply to be avoided at all costs, such as the previously-mentioned Chicken Bacon Ranch Salad or Taco Bell’s Taco Salad, which packs upwards of 800 calories. So before you opt for a salad next time you’re at a fast-food place, check the nutritional guide before you make any decisions. You could be buying something that’s actually worse than the more obvious culprits on the menu!

Popularity: 23% [?]

Most women hit the treadmill or elliptical to drop their pregnancy poundage. But Gwen Stefani’s not like most women. The rock star (and mom to sons Kingston, 2, and newborn Zuma) has taken up boxing to shed her baby weight. In addition to her busy parenting and professional schedule, Gwen works out three times per week with her personal trainer. She loves training exercises like speed bags and jumping rope. Gwen and husband Gavin Rossdale have been longtime fans of the sport – they’ve been spotted at high-profile Vegas boxing matches. And the celeb couple is in good company – fellow power duo Brangelina and superstars like Tiger Woods and Sylvester Stallone have also been known to frequent boxing matches. Now that Gwen’s taken up the fight herself, watch out – you don’t want to get in this busy mama’s way!

Popularity: 20% [?]

Hey parents! How do you make the time to work out while juggling life, work, and your kids? A new study from the University of Pittsburgh found that having kids made both men and women less likely to exercise. Though it’s intuitive that new mothers have less time to work out due to demanding infant feeding and sleeping schedules, new dads also must fight the battle of the bulge because of dwindling workout time. Although new fathers got about two hours more exercise, on average, than new mothers, the fathers’ workout time was cut in half after their children were born. New moms, on the other hand, lost approximately one-third of workout time.

Do you use a jogging stroller, take a swimming class with your toddler, or go for walks and runs with older children? Experts agree that the best way to combat the stress of new parenting is by continuing to get healthy, regular workouts whatever way you can. For example, although 30 minutes is recommended three to four times per week, if you can only get 10 minutes of uninterrupted time, work out for 10 minutes, then sneak another 10 later, and the final 10 minutes whenever you can. Three brief workouts is far preferable to zero workouts. As your kids age, one of the healthiest examples you can set for them is by making exercise a priority. So though you might need to cut back on computer time, play dates, or television viewing, remember that what you are doing is not only in your best interest – it’s in the best interest of your kids.

Popularity: 25% [?]

By David Berman

When performing aerobic exercise, there are four basic factors to consider:

1. Mode – the type of exercise (i.e. walking, step machine, etc.)
2. Intensity – the amount of effort you put forth
3. Duration – the length of time the session takes
4. Frequency – how often you will perform sessions

In choosing the MODE, pick an exercise that is pain free and one you enjoy doing. You’ll find that it will be easier to achieve your goals if you actually like what you are doing. If you prefer variety, you may choose to mix things up and do different MODES on different days.

The recommended FREQUENCY is 3-6 days per week.

The DURATION should be 20-60 minutes. This is just a guideline, and you can do more or less depending on your goals and based on your ability level. Doing less than 20 minutes (unless you intend to do multiple shorter sessions per day) is probably not going to be long enough to have the desired effects. Doing more than 60 minutes puts you at a point where continued equal effort does not result in equivalent benefits.

The INTENSITY of an exercise can be measured by the speed it is performed or by the resistance applied (or both). INTENSITY can be determined by perceived exertion (how hard it feels like you are working) and by heart rate. Try to get your heart rate up to 60% of your maximum heart rate (where maximum heart rate = 220 minus your age in years). To determine your target heart rate, subtract your age from the number 220. Then multiply that number by 0.6 (for 60%). For a 40 year old person, the math would be as follows:

220 – 40 = 180

180 x 0.6 = 108

So a 40 year old with a target heart rate at 60% of maximum would warm up for a few minutes and elevate and keep their heart rate at about 108 beats per minute for 20-60 minutes.

The following chart shows the amount of calories burned for different activities. Notice how the number of calories varies based on the weight of the person exercising (shown in pounds) and the MODE and INTENSITY of the exercise they choose.

Popularity: 18% [?]

By Jamie Yu

If I asked you what your favourite supplement was besides Whey Protein, what would you say it was? I think I’d probably hear something along the lines of Nitric Oxide type products or Creatine delivery systems. Granted, this new wave of supplements are fantastic and definitely have a place within any serious minded athlete’s repertoire.

But did you know that there is one supplement that has of late been placed on the back burner to make way for these other supplements I’ve just touched on? This supplement has been clinically shown to be incredibly effective and, in comparison to a lot of the supplements on the market, is much more cost effective?

That supplement is Desiccated Liver. Liver in general provides heme iron, high quality protein and B vitamins which by our terms as hard working athletes meets the increased nutritional requirements in one go. However, cooking and consuming liver as a meat source decreases the bio-availability of the above elements, so liver in the desiccated format is far more superior for absorption.

Endurance athletes in recent times have discovered the benefits of desiccated liver and the heme iron found within. Heme iron is responsible for haemoglobin’s ability to carry oxygen within red blood cells; which means that when the need for energy is drawn from the foods we eat an ‘oxidation’ process occurs in the body. If we can improve the amount of oxidation performed in the body then we can offset fatigue that comes from intense and long sessions of exercise.

‘Sports Anemia’ as it’s called occurs when muscle fibers are damaged during intense exercise training. If there is an inadequate protein intake then the body draws upon haemoglobins and red blood cells as a source of protein to repair the muscles. Athletes with low haemoglobin levels do not perform as well at endurance events. This could also be apparent in people who train or exercise for more than two hours in any one session.

Here is food for thought, iron deficiency is widely recognised as the most common in the world and as many as 22% of American women are iron deficient, as well as people who follow a mainly vegetarian diet. However there is also evidence to suggest that intense exercise also induces iron deficiency.

Liver is also a fabulous source of vitamin B12 and B12 and plays a massive role in assisting the body with the burning of fats and carbohydrates. It can also be used in the prevention of heart disease.

As with any ‘mineral’ based supplement, if you are going to give it a try then always keep to the directions on the label and do not exceed the stated dose.

Popularity: 18% [?]

By Bonnie Pfiester

Traveling can be tough for dieters; convenience store junk food, the infamous airline snack box, and combo meals all add up to a diet disaster.

There is something about traveling that makes us think we’re hungry. Let’s start with road trips. I don’t know about you, but Steve and I have the worst snack attacks when driving long distances. Although the need to feed mostly stems from boredom, the million billboards showcasing juicy hamburgers don’t help either.

Once a billboard convinces you to stop and eat, you find yourself driving down an unknown road with restaurant after restaurant calling your name. Taco Bell, McDonald’s, Denny’s, Dairy Queen, Applebees – they all have a special, or menu item, to capture your attention.

Once you decide where to eat, you have to battle the menu. No matter how many times I’ve been to a restaurant, and even if I know what I should order, I still feel the need to read the entire menu. What in the world am I thinking? I’m just welcoming temptation. Before you know it, I’ve justified why I can afford to eat a hamburger and fries.

If you are not traveling on the ground you have a different set of problems. Opposite of having too many choices, airline passengers have very few food choices. You’re trapped 35,000 feet in the air when a stewardess offers you an unappealing selection of nuts, cookies, crackers and cheese surprise. While first classers eat their high-calorie mystery meal, coach passengers get a sorry selection of the most boring sandwiches, bagels, or salads they’ve ever wasted calories on.

In any case, the answer to the dieter’s traveling blues is planning ahead. You’ll pack your toothbrush, so why not pack your food? It’s not like you don’t know you’re going to be stuck in a car or plane for several hours.

First, pack healthy snacks like pretzels, whole fruit, yogurt, cheese sticks, beef jerky, lunch meat, nuts, rice cakes, or protein bars to prevent you from getting hungry and making poor choices. Second, learn to say no – plain and simple. Third, keep a calorie book on you. It’s much easier to cheat when you don’t know what you are eating. Lastly, bring other things to entertain you besides food, like a good book or magazine.

Traveling will always be tough for dieters, but with a little planning you can beat the need to feed.

Popularity: 35% [?]

The RDA recommends 0.8 grams of protein for each kilogram you weigh for healthy adults. But the guidelines for athletes are greater, of course: 1.4 – 2.0 grams, depending on what type of athlete you are. This is up to two and a half times the recommended amount for typical adults. How do you know where you fall into the range? If you’re a distance athlete, you fall into the lower end of the category. Try to get about 1.4 g per kilogram of your weight. If you’re a 150-pound male, that would be about 95 grams of protein per day. If you’re a weightlifter or strength trainer, you fall into the upper bounds. A 150-lb. strength trainer would require up to 136 g of protein per day. Some healthy sources of protein: chicken breast (20g in 100g serving), milk (about 8 g per cup), yogurt (13 g per oz), tuna salad (32 g in 1 cup), or cottage cheese (14 g per 100 g serving).

Popularity: 23% [?]

By Sean Hashmi

Consumer Reports just published its findings on 27 breakfast cereals and the results were startling. They found some cereals with the nutritional content equivalent to a donut. Here is a breakdown of the cereals they evaluated from worst to best.

Okay. So let’s start with the worst offenders:

1. Golden Crisps (Kellogg’s): Each serving contains more sugar than a Dunkin’ Donuts glazed doughnut. 15 grams of sugar to be exact.

2. Honey Smacks (Kellogg’s): This one was no better. It had 14 grams of sugar per ¾ cup serving.

3. Apple Jacks (Kellogg’s) had 12 grams of sugar, < 1 gram of fiber, and 135mg of sodium per 1 cup serving.

4. Froot Loops (Kellogg’s) had 12 grams of sugar, < 1 gram of fiber, and 135mg of sodium per 1 cup serving.

5. Corn Pops (Kellogg’s) had 12 grams of sugar, < 1 gram of fiber, and 135mg of sodium per 1 cup serving

6. Cap’n Crunch (Quaker Oats) had 12 grams of sugar, 1 gram of fiber and 200mg of sodium per ¾ cup serving

7. Cap’n Crunch’s Peanut Butter Crunch (Quaker Oats) had 9 grams of sugar, 1 gram of fiber, 200mg of sodium per ¾ cup serving

Now there is something very interesting in the above list; 5 out of the 7 cereals are made by Kellogg’s. In response to this report, Kellogg’s released the statement that the company had recently reformulated five of its cereals (Froot Loops, Corn Pops, Rice Krispies, Cocoa Krispies, and Apple Jacks) to make them healthier choices. However, Consumer Reports article states that even with this reformulation, the five cereals would still score poorly in nutrition rating compared to other choices.

Before we decide to give up cereal forever, there is some good news. 4 of the 27 tested cereals were labeled as “Very Good” breakfast choices due to their low sugar (< 9 grams) and sodium (<210 mg) content. In addition, all 4 cereals had greater than 2 grams of fiber. Alright, drum roll please.

1. Cheerios (General Mills) had ONLY 1 gram of sugar, 3 grams of fiber and 190mg of sodium. This also happened to be my favorite in college.

2. Kix (General Mills) had 3 grams of sugar, 3 grams of fiber, and 210 mg of sodium.

3. Life (Quaker Oats) had 6 grams of sugar, 2 grams of fiber, and 160mg of sodium.

4. Honey Nut Cheerios (General Mills) had 9 grams of sugar, 2 grams of fiber, and 190 mg of sodium.

The bottom line behind this article is that you do have some healthy choices when it comes to cereal for both you and your children. So the next time you are in the grocery store, put the Kellogg’s cereal down and reach for some good old plain Cheerios. Your body will thank you for it.

Popularity: 18% [?]