loading...
Fitness On the GO general manager Jon Campbell and nutritionist Kate French answer your fitness and nutrition questions. If you have a question, e-mail it to Kelowna.com.
Q. I don’t have time to spend one or two hours at the gym this week, is there anything I can do at home to supplement my workout?
A. You don’t need to spend hours in the gym to get extremely fit. Remember in gym class how they had you huffing and puffing and wishing you had a doctor’s note to get you out of class? In most cases those workouts were done with no equipment at all. Squats, lunges, push ups and sit ups were the core of a great gym class workout, and the reason why–because they work. By using our own body weight to create resistance for our muscles we can increase muscular strength, endurance and flexibility. Moving quickly from one exercise to the other keeps the heart rate elevated which will helps burn fat as well. Most body weight exercises incorporate the entire body into the movement which helps strengthen the entire body in less time. Incorporate some cheap and space-efficient tools to make in-home training more effective and more fun such as an exercise ball, resistance bands, medicine balls, or a BOSU ball.
Q. What are the best foods to make me feel full the longest?
A. When it comes to satiety factor, or food making you feel full, it’s best to choose high-volume low-calorie foods. Foods high in fibre and water are a great example of this.
Weight loss and maintenance are made much easier when you fill up on high fibre foods. Fibre adds bulks to your foods, so it take longer to digest, and doesn’t raise your blood sugar levels as quickly as some other foods. This helps to keep you full for longer. And you don’t have to eat bowls of bran to get your daily fibre. Try to always choose 100 per cent whole grain products, start your day with a high-fibre breakfast cereal, eat at least six servings of fruits and vegetables a day, and increase your intake of beans and lentils. It is easy to substitute some of the meat in your favourite dishes with beans.
Protein will also help to make you feel fuller for longer. By adding some protein to your meals, you will feel fuller quicker and for longer. So instead of having some toast with honey for breakfast, try having toast with a poached egg. The protein in the egg will get you to your next meal without a hungry tummy.
Adding more fibre, water and protein to your diet will help you feel fuller for longer.
Q. I’ve been stuck at the same weights and repetitions at the gym for four weeks and it’s driving me nuts. My personal trainer tells me I’m doing the right exercises, and encourages me to stick with it but I’m just not seeing any changes. What can I do to break this plateau?
A. Slow down–Changing the tempo of your repetitions can help you challenge your muscles in different ways. Changing the speed of your movements during a set will also keep your mind focused on what you are doing. Try making the first phase (raising) of the movement normal speed then the second phase (lowering) at half speed, do two reps at normal speed then slow it down for two, add in an isometric hold (keep in same position without movement for a few seconds), also try adding in pulses at the end of the set. By changing things up you can make the same old exercise more interesting, and also engage different parts of the muscle which will increase your progress.
Q. I love food. I know that I need to be eating healthier if I want to lose weight but it’s so difficult with another holiday just right around the corner. If I had to make one change to my diet what would it be?
A. Cut out excess sugar. High-fructose corn syrup (HFCS) has been sold as a healthier alternative to sucrose (regular sugar) for the past 40 years. In the past 10 years though, it has been found that diets high in HFCS actually prevent the body from using fat as an energy source, making it almost impossible to lose weight. Our ancestors only consumed about five pounds of sugar per year; today we are eating an average of 160 lbs in one year. It’s no wonder that obesity and adult onset diabetes are plaguing North Americans at an alarming rate. Our bodies are simply not equipped to handle the sheer volume of sugar that we are consuming. (Colgan newsletter).
Jon Campbell
Jon Campbell, kinesiologist; general manager of Fitness on the GO
Jon Campbell is the Okanagan owner of Fitness On The GO. He completed his Bachelor of Science in Kinesiology from Simon Fraser University in 2001 and has spent the last eight years in the health and fitness industry as a leader for major organizations such as The Canadian Back Institute, Columbia Health Network, Volleyball BC and Fitness Town.
As a trainer, his areas of expertise have included rehabilitation, sport specific strength and conditioning, core stabilization and functional assessment. In 2008 he decided to bring Fitness On The GO back to the Okanagan from Vancouver and aspires to help people here lead healthier and happier lifestyles . . . one body at a time. E-mail Jon.
Kate French, nutritionist
Kate French
Kate French is a Nutritionist, and owner of Achieve Nutrition.
She sub-contracts her personalized nutrition services to Fitness on the Go, Brix Family Chiropractic clinic and Penticton Raquet and Fitness club.
She got her Bachelor of Science in Nutrition and Post Graduate Diploma in Dietetics from Curtin University, Perth, Australia.
French loves experimenting in the kitchen with fresh healthy Canadian food creating many new and exciting recipes. Kate now lives in Penticton, with her husband and one dog.
Tags: fitness on the go, jon campbell, kate french
