Personal Trainer Richmond


Overload is the principle of physical fitness that describes how to get stronger, faster, leaner, or more
mobile. First, you stress the body. For example, if you are looking to build leg strength, you might hit a
set of 10 barbell back squats at 100 pounds. Then, you add more stress to the body after it has
sufficiently recovered from the first stressor. In keeping with the same example, you might hit 2 sets of 10 barbell back squats at 100 pounds, 3 days after the initial workout. In this way, becoming fit is a
never-ending, progressively more difficult journey of stressing the body (a good kind of stress, refer to
my article on allostatic load if you are confused) and letting it recover. This is why the principle of
overload is sometimes referred to as the principle of “progressive overload”.

Personal Trainer Richmond
Personal Trainer Richmond

At Crux Fitness Richmond Gym, we aim to push our clients every single day in accordance with the principle of overload. In any given workout, client A might be lifting 200 pounds or running on the treadmill at 12 miles/hour, while client B is doing bodyweight exercises and walking on the treadmill.

But I guarantee that both clients are putting in the same level of effort; our Personal Trainer Richmond keep an eye out for things like breathing rate, heart rate, and other body language clues to make sure that the workout is (subjectively) equal in intensity. The workout needs to be sufficiently difficult in order to overload the system. If not, nothing will change.

So please, be consistent, be determined, but seek out support when you need it. Before you know it,
you can be like client A as well: Strong and lean, with a seemingly endless gas tank! It just takes
hundreds of hours of progressively overloading the body. And if anybody tries to tell you otherwise, and that there is some sort of secret or shortcut to getting fit, they are without a doubt a snake-oil salesman.

How To Overcome Anxiety and Fear?

Beating Dental Anxiety

Going to the dentist can be a frightening experience for many. When people think about all the procedures or simply the thought of going to the dentist, they start to feel very nervous and scared.  Hearing the word “extraction”, may make people start to feel very anxious at the thought of a drill operating around their teeth. Anxiety at the dentist is more common than you may think.

The point is that most people, at some point or another, has (or will) experience anxiety about going to the dentist. It’s unavoidable. No one takes perfect care of their teeth during their lifetime, so going to the dentist is inevitable. In most cases, after a visit to the dentist and experiencing how painless and easy each procedure is, all the feat and anxiety goes away, and as the old saying goes, knowledge is power.

So, read on, arm yourself with knowledge, and let’s explore several common dental procedures, and what you can do to combat the anxiety that you may associate with them

Fear of the dentist

Many people find that arming themselves with information all on 4 Melbourne their procedure is key to beating their fear around their dentist visit.

The fortunate thing, however, is that many common dental procedures involve little to no pain at all! The myth that going to the dentist is an immediate sentence for agony is one that has long plagued the dental industry, mainly due to cartoon depictions and threats made towards misbehaving children.

So, let’s go through a few common dental procedures, and what you can expect while getting them done.


Fillings are an incredibly common dental procedure, and even though they do involve an injection, a numbing gel is used to turn the sharp stabbing sensation, into a minor pinch. Fillings are popular, because they are cheap, reduce bacteria, extend the life of your tooth, and prevent further dental work tremendously.

The procedure starts by taking an x-ray that will show the dentist where the cavity is, as well as how deep it is.

The dentist will then apply a numbing gel to the site of the filling, and a local anaesthetic is administered via an injection. Remember, the dentist will apply a numbing gel to the filling sit so that you register this injection as little more than a pinch. Once the anaesthetic has turned the area numb, a cotton roll is placed between the gum and lip, giving the dentist room to work.

Any decay is removed with a dental drill, and once removed you will be able to decide whether you want an Amalgam or Composite filling.

If you have ever seen completed fillings in the mouths of friends or family, you might have seen a silver coloration on the affected tooth. This is the result of an Amalgam filling. Amalgam fillings cost less and have higher durability – delaying the need for further work done on that tooth even further. However, they do not come in tooth colours, and also require a larger area of the tooth to be prepared.

Composite fillings, however, are made of composite resin. They are tooth coloured and require less preparation area, however, they do incur a higher cost.

For composite fillings, a self-etching adhesive is applied to the inside of the tooth, as drilled out by the dentist. The adhesive is then dried, and then reapplied and cured. A syringe with the composite resin injects it into the area, then packed in and smoothed out. The filling is then cured before being polished.

With Amalgam fillings, a section of Amalgam is placed into the prepped area of the tooth, which is then packed in, smoothed out and cured before being polished.

Root Canal

We’ve all heard of root canals. They’re that procedure that the fish in the dentists’ office were so interested in in Finding Nemo. While the procedure is clearly done without anaesthetic for comedy purposes in the film and one of the main sources of fear the dentist, in real life a root canal is much less painful.

Teeth have three distinct parts. The enamel, which is the outer-most section we see when we smile; the dentin, which is hard inner tissue which the enamel protects; and the pulp, which is soft tissue designed to house the tooth’s nerve endings. Root canals are used to treat disease or damage to affected tooth pulp.

The tooth is numbed using an injection. This will be the most painful part of the operation, and after the injection is given, the procedure will be completely painless. Once the anaesthetic has been applied, a plastic shield is used to isolate the affected tooth, keeping it dry and clean.

An opening is made through the crown of the tooth and into the pulp chamber. Fluid is then put into the tooth canals to kill bacteria and rinse out debris. The pulp is then removed, the pulp chamber cleaned, reshaped, and then sealed up and filled with a temporary crown. After this has been done, you will need to make an appointment with your dentist to get a standard filling, as root canals are performed by specialists called an endodontist.

Dental Crowns

These are used for weak teeth, teeth that need a bridge, or teeth that are extremely discoloured. The procedure to get a crown installed usually takes 2 visits over a week or two. Beating anxiety of the dentist can mean you have this procedure done sooner, and you can reap the benefits of having strong and healthy teeth.

On the first visit, your teeth will be examined, then the tooth (or teeth) getting the crown are filed down and the dentist will take an impression of your teeth. You will then be given a temporary crown to wear before your second visit.

The impression will be sent to a lab where the techs there will custom create the crown for your teeth. This normally takes a week or so.

After your dental crown has arrived, you can schedule the second visit with your dentist, where the crown will be installed, checked for a good fit, and then permanently fixed in place.

There is no pain during this procedure.


Extractions involve the full removal of an entire tooth and are often portrayed in the media as extremely painful, and just the word its self can provoke some fear of the dentist. While this was true once, modern science allows dentists to perform extractions with little more than mild discomfort for the patient.

Simple extractions are performed after first administering a local anaesthetic, after which the patient will only feel pressure on the tooth during the procedure. Dentists use a special tool to sever the ligament that attached to tooth to the bone, and then removed.

During surgical extractions that are required for very severely impacted wisdom tooth removal, the patient is put to sleep. No pain will be felt until after the operation, where standard painkillers can help numb the ache.

Teeth Whitening

More and more people are having this procedure done, and there are not many methods that will result in pain. The method we are going through today however does not involve pain, as it uses a variety of chemicals to disintegrate the yellow stain from the enamel.

During the chemical procedure, a bleach solution is painted onto the teeth, and a gingival barrier is applied to protect the gums from other chemicals used during the procedure. The barrier is then cured using a curing light. After the barrier is fully cured, a hydrogen peroxide gel is applied to the teeth, and after 10 minutes is slightly agitated. After 20 minutes, the gel is removed then reapplied, where it is left for 3-5 minutes. After this, the gel is cleaned, and the gingival barrier removed.

How to overcome dentist anxiety

There are some commonly utilised and very well-known methods of conquering, or at least managing the fear response.

The first is a breathing exercise, designed to slow down the intake of breath associated with panic, lower the surge of adrenalin, and give you the feeling of control of your body. Simply breathe in for 7 seconds, then out for 11 seconds. This will help manage your symptoms.

This breathing exercise will help calm you down, allowing you to perform the following steps easier. The second this to do is to imagine the procedure while doing the above exercise. If you can do the breathing exercise while imagining the procedure, it will help your body become accustom to it and any perceived threat from the procedure.

Analysing the fear for what it is can also take your mind of the fear itself. If you can think “What am I afraid of? The pain. Why am I afraid of it? The pain. Why am I afraid of the pain? Because my brain perceives pain as a threat” etc, then it will take your mind of feeling the fear and put it into an understandable context.

If these still aren’t working, then simply remove yourself from whatever situation is causing the anxiety, perform the 7/11 breathing method, and count down from a fear scale of 10 to 1, with 10 being the most afraid. Once you have counted down, imagine the procedure being performed with you in a calm, controlled state.


Dance Exercise Melbourne – If you think that a dance-inspired workout sounds like fun, you’re right! Dancing is a great way to make exercise fun for people of all ages. Dancing has always been a popular way to celebrate, socialise, and get healthy exercise, but in recent years, dance exercise classes in Melbourne and other cities have become increasingly popular and include a range of styles from ballet to Bollywood. In addition to being truly enjoyable, dance-inspired workouts provide several significant physical and mental health benefits.

The Benefits of Dance

Dance exercise classes in Melbourne are a great style of workout that provides heart health benefits as well as reducing high blood pressure and helping you maintain a healthy weight. As a weight-bearing activity, dancing can improve bone density as well as Yoga Strength Training, balance, and coordination. Besides being good for your body, dancing also provides many psychological benefits. The simple fact that dancing is engaging and fun means that it can reduce stress, increase energy, improve mood, and enhance confidence and self-esteem. It may also improve your memory and your quality of life as you age. Just about anyone can participate in dance workouts whether they are 15 or 80. New to exercise? No problem – there’s a beginner class for you, and many classes allow you to work at your own pace and gradually build fitness and skill.


If you’ve searched for ‘dance exercise classes near me in Melbourne’, you’ve no doubt discovered that there are many class styles for your selection. You’ll want to choose a style of dance that aligns with your preferences, goals, and fitness level. If you’re new to dance – or to exercise in general – it’s good to start with a beginner level class and work your way up to more advanced classes to minimise the risk of injury and give yourself a more enjoyable and fruitful experience. Different types of dance will provide you with diverse results. Some intense dance workouts allow you to burn as many calories as if you were jogging for the same amount of time while giving you a whole-body workout that targets all your major muscle groups. You may want to try several different classes to keep things interesting and to find the one you enjoy most.

Dance Dynamics

For 19 years in four Melbourne locations, Dance Dynamics has been offering a unique dance and fitness experience. We have over 180 classes each week in more than 18 different styles. We cater to kids, adults, seniors, and clients with special needs with several types of classes. Choose from Ballet Barre, Jazz, Contemporary, Latin Rhythms, Zumba, Tabata, Yoga Stretch, and much more. Our classes focus not just on physical health but also psychological health, and our classes are social, therapeutic, and lots of fun. When you’re looking for ‘dance exercise classes near me’, look no further than Dance Dynamics and come learn to dance while you get fit with us.

keysborough dental surgery

What is dental surgery?

Everyone should be familiar with the dentist’s office in some respect, particularly in the Australia, where dental treatment is free for people under the age of eighteen, but if you have only ever experienced a normal check-up and you have never had any problems greater than a little plaque here and there, then you might not be familiar with keysborough dental surgery. Surgical procedures have been a part of dentistry since modern practice began, and they play a vital role in keeping teeth healthy and functional. There are various techniques that are considered surgery, from routine extractions to things like root canal fillings, and most clinics also provide services like cosmetic restoration, which may be labelled as surgical in nature.

Unfortunately, oral hygiene is becoming a big problem in the western world today, as education on the subject falls by the wayside and attitudes towards diet and cleanliness change for the worse. As a result of this decline in standards, more and more young people are undergoing dental surgery that is entirely avoidable, all it takes is a brush in the morning and then again at night, then they won’t suffer toothache from cavities, fractures, infection, fillings, abscesses, gum disease… the list goes on. For more information on how to keep your teeth in a healthy condition, call the Keysborough Dental Surgery and arrange an appointment, you can also take advantage of the many restorative treatments on offer.

What kinds of treatments are considered dental surgery?

keysborough dental surgery
keysborough dental surgery


Patients may need a tooth removing for all kinds of reasons, it could be decayed, damaged, or just in the wrong place. An extraction is a fairly routine procedure that does not normally pose any great risk to the health of the patient, but they can sometimes be traumatic if a lot of teeth have to be pulled at once, or if the patient is very young. Removing wisdom teeth is slightly more complicated, simply because of their size and position, and they will often bleed more than other teeth when pulled from their sockets. Patients are not usually given a general anaesthetic during an extraction, but that depends on their overall health and the nature of their condition – most dentists would prefer to stick to a local anaesthetic, to eliminate the risks associated with working on an unconscious patient.


A filling is a procedure that aims to remove decayed minerals and replace them with either amalgam or composite bonding material, to keep the tooth strong, and to prevent the decay from spreading. Root canal fillings are more surgical than simply filling a cavity, because this type of operation involves removing the nerve centre of the tooth and filling the empty canal, so the tooth is essentially dead once the treatment has been completed. It is also common practice to cover the remaining fragments with a porcelain crown, to make sure the tooth doesn’t incur any more damage, and to avoid an extraction. Although amalgam has been used for decades to repair cavities, composite bonding is generally a more popular option today, mainly because it is coloured to match the shade of the enamel, so that the filling is not noticeable from the outside – however, it is not always as strong as amalgam, especially when used to fill holes in the hard-working back molars.

Gum disease

An infection that starts with painless bleeding from the gums might not necessarily seem like a big problem, but gum disease is rife among adults in the Australia, and it contributes to tooth loss on a massive scale. Treatment for gum disease varies depending on the stage it has reached and what sort of condition the teeth are in, if they are still stable and healthy, then a course of antibiotics might be enough to get rid of the problem – along with some education on how to take better care of them, and how to spot the signs of the disease, in case it appears again.

Abscesses – Large swellings represent a deep infection that has taken hold beneath the gum line, and dental surgery is the only way to get rid of the diseased tissue.  Whether the abscess is visible on the soft tissue – known as periodontal, or inside the structure of the tooth – known as periapical, the procedure is based on the same principle; drain and disinfect. The best course of action is to remove any toxic liquid or dead tissue and then thoroughly clean the area with antiseptic agent, to allow healthy regrowth from underneath. The surgeon may also offer some antibiotics, in order to fight the harmful bacteria from the inside.

Dental trauma

No one likes to imagine losing or breaking a tooth, but there are various treatments available to help rebuild any damaged teeth, right from the root upwards if necessary. Dental implants are a revolutionary way of replacing missing teeth – whether the sockets have been vacant for days or even years, and they provide a permanent solution to the problem. However, if the patient is looking for a less invasive alternative, they could always opt for a bridge or a partial denture, both of which can be created to blend in perfectly with the rest of the natural teeth, and can perform admirably under daily wear and tear. If the teeth have only been damaged superficially and they don’t have to be extracted, then they can be repaired using composite bonding material, which is moulded to the shape and size the tooth was originally, keeping it functional and protecting the inner pulp.

Cosmetic treatments

Although they might not be strictly necessary for health reasons, cosmetic dental surgery is very popular in today’s image conscious society, as everyone strives for that flawless ‘Hollywood’ smile. Treatments like tooth whitening are very low-risk and can provide fantastic results for people with discoloured teeth, without the stress of an extended recovery period. More surgical procedures, such as dental implants or veneers, are likely to be higher in cost, but provide a drastic change for patients who are after immediate results. Orthodontics could also be described as cosmetic rather than surgical, as the numerous brace systems work to straighten the teeth, without involving too much if any invasive surgery.

Richmond Fitness Centre

It Depends – Personal Training and Wellness Advice From Crux Fitness Richmond

There is an over-saturation of personal trainers. This is understandable – as rates of inactivity and chronic disease continue to rise it only makes sense that people are looking towards the fitness industry as a lucrative marketplace to make a living. But with so many of their peers around them doing the same work, how do trainers separate themselves from the pack?

Over the years “guru”-type figures have gained large audiences by being overconfident in the small amount of kinesiology-related knowledge that they have. The trend has gotten worse in recent years, as social media has made it incredibly easy for anybody with high charisma and low body fat to gain followers and clients, oftentimes pushing advice that is ineffective at best (“30 day crunch challenge”) and dangerous at worst (“drop 20 pounds in one week”). Unfortunately, the combination of overconfidence and under- knowledge can only lead to disaster. Overconfidence is associated with an inability to suppress the ego and gain new knowledge; it should be seen as a red flag in an industry that should be client-centred as opposed to trainer-centred. In addition, low levels of practical knowledge is equally disastrous. Just as a mechanic with only one tool will inevitably wreck your car, a personal trainer with knowledge in only one training modality will inevitably wreck your health. Oh, you’re giving heavy barbell bench press to the guy who has limited shoulder range of motion? I hope he has a good physiotherapist…

In a culture where it is increasingly not okay to show weakness, the phrase “I don’t know” is avoided by the majority of trainers and educators. Oddly enough, it is that exact phrase that may give you a hint that you are talking to someone who has lots of knowledge and lots of practical experience. Case in point: Emma McCrudden, my mentor in the world of sports dietetics, has helped hundreds of Olympic athletes improve their health and performance. And more than anyone I’ve met, Emma will say

“I don’t know, but I can find out for you” when encountered with a nutrition-related question. This represents humility, honesty, and most importantly an unwavering commitment to not try and fit square pegs into round holes (or give meat to vegans, haha). Assessing a trainer’s willingness to say “I don’t know, but…” may be a great litmus test for people out there who are looking to find a quality personal trainer. Similarly, the phrase “it depends” is also representative of good practice. While “gurus” give inflexible cookie-cutter advice for all fitness-related problems, quality trainers understand that the solution to any problem depends on the context – including who they’re working with, what their training history is, and what their goals are. Because “it depends” is such a good predictor of good coaching, below I’ve presented you, the personal trainer-less reader, with a few examples of how to sniff out bullshit exercise professionals.

Richmond Gym
Richmond Gym

1) “My Muscles are Really Sore, Should I Take Ibuprofen?”

  1. Guru response: “Absolutely, NSAIDs such as ibuprofen have been shown to reduce inflammation and get rid of muscle soreness.”
  2. Quality response: “It depends. If your goal is to build muscle, your body requires a certain level of post-exercise inflammation. Taking ibuprofen might dampen this response and ruin your hard work in the Richmond Gym. Also, do you have stomach or kidney problems? Ibuprofen may be contraindicated for people with a compromised GI tract. But if the soreness is really messing with your quality of life then yes, ibuprofen might be a good idea for you.”

2) “I heard that high-intensity interval training is the most effective type of cardio, is that true?”

  1. Guru response: “HIIT has been shown to improve your cardiovascular fitness in less time than traditional low-intensity endurance training. You absolutely should prioritize HIIT over other forms of cardio.”
  2. Quality response: “It depends. If you are hypertensive, HIIT may cause what’s called concentric cardiac hypertrophy, or a thickening of your heart’s walls when really what you need is the eccentric hypertrophy, or a stretching of your heart’s walls that can only be achieved through sustained low-intensity cardio. Also, if you want to participate in that marathon later this year, you should not base all your training around HIIT, as it only improves your aerobic capacity up to a certain point. But hey, if you’re very limited on time, doing a HIIT workout every once in a while would be excellent for you as it saves time and still improves many aspects of your cardio.”

3) “Last month I sprained my ankle, how long should I wait before I can start running again?”

  1. Guru response: “If I remember correctly, your physiotherapist said that you can return to regular activity, such as running, in 6 to 8 weeks.”
  2. Quality response: “It depends. I reached out to your physiotherapist and told her that we will be working on regaining full range of motion and lightly stressing the sprained ankle in a pain-free way in order to strengthen the area and prevent future injury. But we have to take it day by day. You may be able to start running earlier than 6 to 8 weeks if we stay on top of your recovery and rehab. Conversely, it may take longer than 6 to 8 weeks if you become deconditioned during that time or your running mechanics change due to the injury.”

So as you can see, while the barrier to entrance for all personal trainers is the same – a (roughly) thousand dollar fee and a 70% passing score on a written examination – there is a huge difference between the knowledge and application of a mediocre “guru” trainer and a true professional. If you are looking for a quality coach or personal trainer right now, listening for the phrase “it depends” may be one of the indicators you might use to fast-track yourself to better fitness. If you’d like to know more about, and start taking responsibility for your own health, fitness, and wellness, please reach out to Richmond Gym for any of your personal training needs.


Dental Implants Sunshine

Dental Implants Surgery Process

Care family dental dental implants surgery is minimally invasive laser water use Wali Dental Implants Sunshine, basically the biggest difference is not artificial implant time soon, focusing on dental implants fine degree, Wali water minimally invasive laser artificial plant The amount of tooth bleeding is very small, and the cutting edge is relatively flat. It is not necessary to suture the gum after being implanted into the implant like traditional implant surgery, so the wound recovery time is shorter, and the discomfort after the patient’s implant can be reduced. The clinic chose the reason for minimally invasive implants with water.

Dental Implants-1: Dental Implantation Process

At present, some patients with radiation therapy for nasopharyngeal carcinoma usually have problems with salivary gland atrophy, which leads to easy tooth decay. Many doctors of this type do not dare to handle Dental Implants Sunshine. Because this patient has implanted teeth, the alveolar bone that has been treated with radiation may have necrosis. The artificial roots that are planted may not be very secure. Over time, the alveolar bone is lost, and the artificial roots are replaced. There is a high probability that it will fail. However, Dentist of the Care family dental has used the Wolli Water Laser to create minimally invasive implants with low-energy radiation therapy, which has successfully helped many of these patients to restore full-mouth dental function and appearance.

Dental Implants Sunshine

Advantages of implants: The bite can be restored to the original tooth function, which is not comparable to full-mouth active dentures. It can reduce the continuous absorption of the alveolar bone. Single or a few missing teeth eliminate the need to wear adjacent healthy teeth. The fixed approach no longer needs to be taken up like an active denture. If the conditions permit, it looks like natural teeth, and it doesn’t look like the metal hooks of the active dentures. It can also reduce the adaptation time of the active dentures and the discomfort of wearing in the mouth.

Dental Implants-2: Dental Center

Into the care family dental, you will have a new experience and understanding of the dentist clinic!

New high-tech equipment and technology, artistic medical aesthetics and professionalism, the pursuit of the highest perfection and the medical service attitude of the patient Our aim.

The special expertise of care family dental is a special clinic for painless anesthesia. We specialize in difficult cases, a number of dental professional dental centers, and pursue beautiful smiles. Healthy teeth are the happiest thing.

Treatment items:

  • Laser minimally invasive implants
  • Laser gingival plastic surgery
  • Laser periodontal disease treatment
  • Rapid full mouth esthetic reconstruction
  • Invisible correction. Gingival correction
  • esthetic patch. Permanent whitening
  • Microscopic root canal treatment
  • Germany 3D tooth carving
  • Children’s dentistry
Best personal trainer Richmond

Best Personal Trainer Richmond BC

Fitness, health and exercise in the canada is considered as one of the largest industries in the country. Regardless of the nations obesity problems, the fitness industry is one in which the canada can be extremely proud – they are certainly at the forefront of technology and innovation when it comes the gyms and fitness facilities along with health, nutrition and sports supplementation.

With more training facilities becoming available and more people choosing to take part in exercise, there is a higher demand for fitness experts. This is the reason as to why the popularity of becoming a personal trainer richmond BC has increased at such a rate. From the year 2001 to 2018 there has been an incredible 49% increase in the number of professional personal trainers, taking the total to over 230,000.

With the total of registered gym members in the states topping 51 million, the demand to become a personal trainer in richmond BC is incredible. Many people have recognised that due to the growth of the industry jobs will become more easily available within the sector.

Personal Trainer Richmond BC
Personal Trainer Richmond BC

Different states in the canada have put more emphasis on the fitness industry than others. When persional trainer was appointed as the Governor of the state of British Columbia, the rise in partaking in sports and exercise increased, along with facilities and richmond personal trainers in that region because of the what he implemented into his regime. A personal trainer richmond BC would have welcomed and benefited from his appointment tremendously. More emphasis on exercise and sport means a greater demand for a personal trainer richmond BC.

Throughout America there is a total of 6.4 million richmond personal trainer users. That figure alone outlines the popularity of hiring personal trainer richmond BC, and with more and more finances being introduced into the industry, that figure, along with the amount of richmond personal trainers will undoubtedly increase in years to come.

gyms in scottsdale

Testing Body Composition

When it comes to a complete training program, an often over looked aspect is getting our body composition checked regularly. Most of us rely on a traditional scale to keep track of our weight, but is that good enough? Weight is such a fickle idea; what is a healthy weight? What is the best way to lose weight? How can I drop the most weight in the shortest amount of time? So, what do we all do, we go out and buy a new scale believing that is the first step to staying on track to get to our goal body weight, but is that scale really a tool that is going to help on your journey? Or is it going to become an instrument that leads to failure?

Instead of daily or weekly scale checks there is a better and a more useful solution, and that is having our body composition tested monthly in an ideal world. There are several different ways to have body composition tested, that range from ok to great, but all methods have some value and can not only help you on your path to your weight goals, but it can also help your coach when it comes to developing a proper plan and personal training in studio near me pattern to help guide you on your way to completed your goals.

personal training studio near me

Think if it like this, when we have a car we must keep up with its maintenance, so we bring the car into a mechanic to have them look, they will look under the car, open the hood to look inside and make sure everything is working and running like it should. Well think of getting your body like a car and the body comp testing is the mechanic, it will allow your coach to check and see if what you are doing is working properly, or if something needs to be changed, does the diet need to be tweaked. It can help us see if your weight loss is coming from body fat mass or are you losing muscle mass, things a scale can not show us. Remember the number on a scale does not tell us the whole story, it is not just about how much you weigh but what makes up that weight when it comes to body fat and muscle mass, which gives us our body fat percentage. Using this vital information will help your coach and you on your way to staying on course towards your weight goals.

We here at Pulse Fitness use an In Body as our standard of body composition testing, and we like our members to get on at the beginning of every month so we can track progress or make changes if the numbers start going the wrong way. Once a month In Body testing tells us much more then daily or weekly scale numbers will, so do yourself and your goals a favor and get your body composition tested today.

protein water diet

Protein Facts and Myths for Muscle Building

Of all the myths that surface from time to time, the protein myth seems to be the deepest rooted and pervasive. It just won’t go away. The problem is, exactly who, or which group, is perpetuating the “myth” can’t be easily identified.

You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that are perpetuating the myth that athletes don’t need additional protein! Who is right?

If you tell the average nutritionist you are on a high protein water diet because you are an athlete they will often reply, “oh you don’t want to do that, you don’t need it and it will lead to kidney disease” without a single decent study to back up their claim!

You see they too are susceptible to the skulking myth spectre that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic “all you need are the RDAs” spouting nutritionist that he or she is following a high protein water diet.

Myth #1 “High protein water diets are bad for your kidneys”

For starters, the negative health claims of the high protein water diet on kidney function is based on information gathered from people who have pre-existing kidney problems, which has little to no relevance to healthy athletes. You see one of the jobs of the kidneys is the excretion of urea (generally a nontoxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets.

People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein water diet must be hard on the kidneys for healthy athletes also. Now for the medical and scientific facts.

There is not a single scientific study published in a reputable peer – reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein water diet. Not one of the studies done with healthy athletes that examined this issue, or other research I have read, has shown any kidney abnormalities at all. For example, a recent study that examined the renal (kidney) function of athletes who follow a high protein water diet–that is protein intake well above the US RDA– found no negative effects of a higher protein intake on the kidney function of these athletes.

protein water diet

The study called “Do Regular High Protein water diets Have Potential Health Risks on Kidney Function in Athletes? (International Journal of Sport Nutrition, 10 {1}) examined the kidney function of bodybuilders and other well-trained athletes following a high and medium protein water diet.

The athletes underwent a 7-day nutrition record analysis as well as blood sample and urine collection to determine if their high-medium protein intakes affected their kidney function. The study found the athletes had renal clearances of creatinine, urea, albumin, and glomular filtration rates that were within the normal range.

The authors concluded “there were no correlations between protein intake and creatinine clearance, albumin excretion rate, and calcium excretion rate.” Furthermore, animals studies done using high protein water diets also fail to show any kidney dysfunction in healthy animals.

One study that looked at the effects of a high protein water diet on older dogs (“Effects of aging and dietary protein intake on uninephrectomized geriatric dogs.” Am J Vet Res 1994 Sep;55(9):1282-90) found not only did a high protein water diet have no ill effects on the dogs kidneys, the dogs getting the higher protein intakes lived longer! Now don’t forget, in the real world, where millions of athletes have been following high protein water diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein water diet.

If the high protein water diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don’t nor will we. From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the RDA recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the blood tests! Bottom line? Higher than RDA intakes of protein will have absolutely no ill effects on the kidney function of a healthy athlete, period.

So far, the data continues to support what we in the sports nutrition/bodybuilding field have been saying for decades, higher than RDA intakes of protein are perfectly healthy for athletes and their kidneys. Now of course too much of anything can be harmful and I suppose it’s possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes or “regular” people for that matter.

Myth #2 “High protein water diets cause Osteoporosis”

So what about the osteoporosis claim? That’s a bit more complicated but the conclusion is the same. In fact, recent data not only totally debunks this myth, but shows it may be the other way around!

The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.

The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to “buffer” the blood and bring the blood acidity down, thus depleting one’s bones of minerals. Though some early studies appeared to show higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion and do not support the claim that higher than RDA intakes of protein will lead to bone loss (“Excess dietary protein may not adversely affect bone.” J Nutr 1998 Jun;128(6):1054-7).

Even if there was a clear link between a high protein water diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.

Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein water diets without any signs of premature bone loss, and we don’t have ex athletes who are now older with higher rates of osteoporosis. What about regular people? One prominent researcher did an exhaustive review of the literature called “Optimal Intakes of Protein in the Human Diet” (Millward DJ .Proc Nutr Soc 1999 May;58(2):403-13) and came to some interesting conclusions on the issue. The study outlined an extensive body of recent data showing that high protein water diets may in fact be beneficial for reducing blood pressure and stroke mortality. On the matter of bone loss, the review paper concludes “For bone health the established views of risk of high protein intakes are not supported by newly-emerging data, with benefit indicated in the elderly.”

Interestingly, a large body of research is now showing that the elderly may in fact require higher intakes of protein that is currently being recommended (“Increased protein requirements in elderly people: new data and retrospective reassessments. Am J Clin Nutr 1994 Oct;60(4):501-9).

Of course some will tell you that eating meat will increase bone loss, but a recent study 572 women and 388 men between the ages of 55 and 92 years, actually found animal protein consumption was associated with an increase in bone density over vegetable proteins! (Am J Epidemiol 2002;155:636-644.). So how long will it take for the conservative medical/nutritional community to give up on this myth that higher than RDA intakes or protein will make your bones turn into saw dust? I have no idea but clearly it’s untrue.

Myth #3 “All proteins are created equal”

How many times have you heard or read this ridiculous statement? Here has been such a plethora of research over the years showing different proteins can have different biological effects, I think even the most conservative people are letting go of this myth.

For example, whey protein has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response that whey may combat, and we know proteins such as soy, casein, etc. have many of their own unique effects.

So, this may be one myth that is finally put to rest with 99.9% of the myth perpetrators, but I am sure there is one die hard out there some place.

Myth #4 “Athletes don’t need extra protein”

Interestingly, there has not been much new research of note on this topic since I wrote the first version of this article in 1995. Now the average reader person is probably thinking “who in the world still believes that ridiculous statement?” The answer is a great deal of people, even well-educated medical professionals and scientists who should know better, still believe this to be true.

Don’t forget, the high carb, low fat, low protein water diet recommendations are alive and well with the average nutritionist, doctor, and of course the “don’t confuse us with the facts” media following close behind.

For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head…..err, I mean the average couch potato.

For those of you who may need a brush up, one review paper on the subject by one of the top researchers in the field (Dr. Peter Lemon) states “…These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 – 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers” (“Is increased dietary protein necessary or beneficial for individuals with a physically active life style?” Nutr. Rev. 54:S169-175, 1996).

Another group of researchers in the field of protein metabolism have came to similar conclusions repeatedly (“Evaluation of protein requirements for trained strength athletes.” J. Applied. Phys. 73(5): 1986-1995, 1992.) They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.

They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.

They concluded “In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males.”

This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. Although there has been some well thought out criticisms of the above conclusions for a variety of reasons, and the exact amount of protein each person needs depends on many factors (i.e. intensity and duration of exercise, age, whether the person is a beginner or experienced athlete, etc.), that people engaged in regular exercise require greater than the RDA in protein to get optimal effects, is without question in my view.


Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe shmoe couch potato, because they already know they do, but rather to bring to the readers attention some of the figures presented by the current research since I wrote the first version of this article.

How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed?

With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.

So for a 200 pound guy that would be 200 grams of protein per day. Although a tad higher than the research we have to go on at this time, it’s still an easy to follow time tested formula that clearly has no negative heath ramifications. Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it!

I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes.

best gyms fort lauderdale

How to Get Back into the Gym

The holidays are officially over. Personally, I hate taking down all the decorations. For me that means that the festivities, the parties, the food, the notion of peace on earth and goodwill towards men have all suddenly vanished. For many of us, this means that we no longer have excuses or obstacles in our way to get back into the best gyms fort lauderdale. Yet, it can be very challenging to make that first move especially if we have taken an extended break from exercise.

As an athlete, I struggled with an injury about a year ago that basically resulted in me having to take a good month and a half off. I was grateful for the rest as I had previously pushed myself way too hard but when it was time to get back to it, I looked in the mirror and saw the results of what I could only call a downward spiral of bad choices. Because I stopped working out, I started making very poor eating choices. I drank more than I normally did and didn’t get enough sleep. For me, it’s either all going in a positive direction or in a negative one. It was definitely not going the way I wanted. And this is a totally normal experience. I’m sure you have felt this way too that when one thing is going well we can leverage that experience to help push other facets in a positive direction. It can also be the same with when things are not going your way. And this was the case with me.

I remember looking at the mirror and this voice crept into my mind, “what’s the use? You’ll have to start all over and you’re more limited now than ever because of your injury.” The prospect seemed daunting. I had trained pretty seriously for about 5 years now and I had a major setback. I know many of you have felt that same feeling of starting back at square one whether it’s taking a month off, a year off or maybe it’s been a few years.

Especially in sunny and fit Florida, having access to some of the best gyms Fort Lauderdale has to offer, you might not know where to begin. I’m here to tell you that all you need to do is make the first move and we can do the rest. However, here’s a few other pieces of advice that are helpful when starting off on the right foot in getting back into the gym

1. Bite Off What You Can Realistically Chew

best gyms fort lauderdale

For me, what I needed to do was take a “one step at a time” approach. If I tried to just do it all at once it would be an epic failure as I would be taking on too much. I needed to reintroduce positive reinforcement to getting me back into the gym. So, I started by just doing one session a week. That was my task in the beginning. If I can make it to one workout a week then eventually I can make it to two and so on. Manageable goals are the key to your success

2. Be Patient With Yourself

I was nowhere near my peak when I got back into the gym. It wasn’t just the month off, but the injury forced me to evaluate how I approached certain movements I now was limited with. I had to constantly remind myself that I was in a different phase of my life and not to hold unrealistic expectations of myself. Even at the best gyms Fort Lauderdale can provide, with the best trainers and coaches cheering you on, having the patience for yourself as you re-adjust to a gym routine will work wonders. As Coaches, we don’t expect world class fitness out of anyone, much less someone who is just coming back. Know that we’re happy you’re there and making the effort and you should feel the same pride within yourself.

3. There Is Nothing Better Than a Friend’s Support

When I got back in, I was lucky enough to have my training partner work out with me and help me scale movements as well as encourage me to keep going. That’s one of the best things about CrossFit, is that it’s communal in a group setting. Working out alone, even at the best gyms Fort Lauderdale has, can feel like a huge drag. Friends can make all the difference. At RoxFire Fitness, I encourage an environment that is supportive and just know that we’re all there with a shared goal in mind. It’s great accountability to have someone who is trying to do the same thing you are! So next time you come in, bring a new friend with you and we’ll help them started as well.

The biggest takeaway from this I can offer is that it doesn’t matter what happened in the past. Maybe you’re someone who has always started and stopped workout programs because you’re on your own. I know what it’s like to walk into a big anonymous gym and have to self-motivate especially when taking time off. This is the real value of working out in a CrossFit class. I’m going to do everything I can to motivate you to come in and give it to your best. I want you to succeed and see the full value of the premium experience you’re paying for.

At the end of the day, making the effort is really what counts. If you can send us an email or text and say “hey I need to get back in, but I’m struggling!” – have no fear. I’ll give you a call and we’ll set up a time to come meet one-on-one and we can talk through everything. It doesn’t have to be a scary or intimidating experience. Know that when I first started CrossFit, I had always worked out but never really in a group setting. Walking in was the hardest choice I made, but ultimately the best one. Sometimes the things we fear the most are the things that push us towards the most growth. I’ll always be a support and Coach to those who want to make their fitness goals become a reality! So what are you waiting for? Let’s do this!