I’m just back from the Filex Fitness Convention 2016 attending 14 x 90 minute sessions over 3 days. It’s pretty intense but wonderfully motivating and I am lucky to be able to attend – it keeps me focused and up to date. As a self employed person my focus could easily become narrow but I always re-energise at Filex Fitness Convention. I go as often as I can – this is my 4th visit in 6 years.
In fitness there are always trends that come and go. Here’s a summary of what I took away from Filex Fitness Convention 2016
Food
How to lose body fat is always topical – so here’s a few things to help you clarify your approach if that’s what you are looking for. Eating a combination of carbs, fats and proteins is in (these are called macro nutrients) – any approach that eliminated any macro is not supported by well researched, properly funded, peer reviewed evidence. There is evidence to support the need to eat good protein and fats particularly on heavy workout and low calorie consumption days – this is well supported by research and when carefully done ensures muscle bulk is not lost to fasting. What do I mean by low calorie consumption?? If you know any thing about intermittent fasting – 5:2, 16:8, or dropping your calories to around 600 on your low calorie days – just know that this approach remains supported. Being on a very low calorie diet for extended periods remains unsupported – this kind of fasting often results in a drop in metabolism and weight loss is mostly attributed to loss of water in the body as well as muscle loss. So eat from all food groups with confidence. Remember lollies, sugary drinks and chocolate are not a food group and should be kept to a minimum. . . . . Eating clean is king. Beautiful people with books and blogs and celebrity status are not who we should look to for nutrition advice :/
Gut health
This approach is still in. How are the simplest ways to improve gut health?? cut sugar, alcohol and caffeine.
Adrenal Fatigue
I could write a whole blog on this alone I was so blown away by this lecture. To bring it right back to basics adrenal fatigue is a hot topic and only supported by about half the medical profession. To think it is just about the adrenal glands though is not accurate (it’s actually HPA Axis dysfunction) – it’s all about unrelenting stress and getting stuck in the flight / fight response. As the adrenal glands get fatigued their ability to make cortisol (the stress hormone that helps us respond to stress) reduces and the body starts to ‘steal’ cortisol from other systems in the body. Make no mistake this is a lifestyle condition – it wont be fixed by supplements (so if you are dealing with this issue be cautious if your health care professional is selling you heaps of supplements). The lecture I attended talked about addressing the big picture issues:
- reducing stress – past and present,
- eating nutritionally rich food,
- practicing gratitude,
- taking time out to appreciate the little things,
- moderate exercise (no HITT training),
- getting a good nights sleep is an absolute priority,
- consider the environment (pollution, chemicals in the home)
- possible chemicals / additives to food
- KAIZEN – work on continuous improvement – bit by bit – day by day
Your body should feel awesome. We are meant to be well. We are meant to thrive.
Exercise
HITT workouts are still in. There is also new research supporting low intensity, steady state exercise. . . . . (sounds like walking to me.) HITT training is an absolute no no when you have adrenal fatigue. HITT training is an absolute yes yes to deal with high levels of stress. Does anyone else see a clash of concepts here?? At the end of the day each client is different and the relationship with your PT is key to getting the intensity appropriate for the clients needs. PT’s do spend a lot more time with their clients than doctors, physios, and any other health care professional. The key message I ‘remembered’ was to make the exercise session fun. Remind me about this if you are not having fun!
Sleep Deprivation
I got some great info here that I’m sharing on all my platforms. If you have not had enough sleep your hunger hormones will be affected. The hormone grelin (that signals to you that you are hungry) is elevated when you are tired, and the hormone leptin (that signals when your are satisfied) is reduced. So the hunger you feel when you are tired is hormone driven. Knowledge is power – so now you know this you can perhaps strategise around this on the days you have not had enough sleep.
As a wrap I’d like to say moving forward following Filex Fitness Convention I’d like to pursue some mind set coaching. I think I have enough ways to squat. Now I just have to decide which course meets the needs of my clients best, and I’ll be starting that later this year.
great info Jo!