Category

Nutrition

The right supplement can make you feel great!

Supplement Series #1: Not All Supplements Are for Sports

By | Community Of Experts, Nutrition, Online Store, Supplements

The word ‘supplement’ gets thrown around a lot these days. You always hear it in health and fitness circles, but it can also describe products that help us look after our skin, improve our rest, or reduce signs of aging. In this first edition of the supplement series, we’re looking at vital micronutrients and other supplements that you can add to your diet or regime, to help to create a younger feeling, healthier-looking you.

Supplements 101: What Are They Used For?

Supplements are designed to – wait for it- supplement something that we are currently missing. From vitamins and minerals to sunshine and toothpaste, there are products and solutions to help keep your body in optimal shape, inside and out.

Normally, when people hear the term supplement they go straight to sports supplements. Most of us are aware that you can add protein to your diet when strength training, and many of us already use a daily multivitamin to supplement our body with micronutrients we aren’t getting from our diet.

However, the supplement industry reaches much further than that, and with a solution to almost anything you want to change or improve, finding the right products is really about your personal goals. Are you trying to:

  • lose weight? 
  • Increase muscle
  • Boost your immune system? 
  • Look younger? 
  • Improve focus?
  • Stay hydrated?
  • Have more energy? 
  • Recover quicker? 

These are just some of the options that supplementing can help with, whether it’s a skincare product or vitamin boosting superfood mix. 

It’s no secret that exercising can help us to feel good, but the right supplements can ensure that we are supplying ourselves with enough of the ‘good stuff’ to perform the tasks we require. By unlocking the full potential of a range of supplements, we can complement the energizing power of our exercise regimes, and bring positive change to our lives. 

Not All Supplements Are Created Equally

When a lot of people first go to a gym, they enter with the goal of losing X pounds. But in most cases when you dive into the details, it isn’t actually about losing weight. It’s about feeling better, having more energy, or being happier with the face that looks back at you in the mirror. Losing weight may seem like the solution, but it’s usually just the side effect! 

Whilst many products will claim to solve X, Y, and Z they can often have nasty side effects, or be full of unnecessary and unnatural ingredients. The best supplements are not only reputable and bio-available, but they’re also the ones that are best suited to your health and wellness goals. 

There are a number of supplements used and recommended by the Turnfit family to help us to feel healthier and have the energy and vitality we need to get you the most out of your training sessions. We have recently made these products available through our online store, and want to share some of them with you today.

Anti-Aging Supplement: Life Pak

Pharmanex Lifepak is an all-in-one anti-ageing supplementA real anti-aging supplement doesn’t actually reverse the signs of aging. Nothing can turn back the clock on that one. However, quality anti-aging products will provide your body with essential micronutrients and restorative elements that give it the tools needed to regenerate lost and aging cells.

On a molecular level, supplements like Life Pak are loaded with phytonutrients, vitamins, omega’s, antioxidants and adaptogens which help to fight free radicals – one of the primary causes of cell degradation and aging. 

Not only do these essential elements improve your immune system, but they also have vast reaching cognitive benefits. The addition of coenzyme Q10 (see below for more info) has been shown to have positive effects on neural plasticity, slowing the mental effects of aging, and reducing stress and anxiety to boot! 

Digestive Supplements: Pharmanex Digestive Formula

Research has shown that the gut now accounts for 70% of your entire immune system. Although this system has evolved with us over millions of years, up to 50% of the population still experiences some sort of internal discomfort as a result of their diet, intolerances or other mitigating factors. 

As such a number of ‘digestive aids’ are now available on supermarket shelves, but they aren’t all created equally. Rather, many products focus on increasing your fibre intake- which is not a bio-available substance, and whilst it may make using the bathroom a little easier, it doesn’t actively work to fix the problems in your gut. 

One digestive supplement that the Turnfit team has really gotten behind lately is the Pharmanex Digestive formula. This digestive aid contains a unique blend of natural extracts that can help to:

  • Reduce bloating and cramps
  • Process and digest foods, ensuring we are improving the amount of nutrient absorption from our diet
  • Process and eliminate waste by improving the liver-bile system

With naturally occurring enzymes (proteases) this digestive aid can help your body to breakdown proteins and peptides, converting them into usable forms and protecting our gut biome at the same time.

Cardio-Vascular and Cognitive Support: Co-Enzyme Q10 Nano

Although the name makes it sound like a science fiction character, coenzyme Q10 Nano (or CoQ10 for short) is a bioavailable enzyme that promotes good heart health. Otherwise known as Ubiquinone, this cognitive and cardiovascular supplement uses nanotechnology to make the enzyme 10 times more bio-available than it’s predecessors. 

Although some research has been inconclusive, ubiquinone has also been used to treat a wide range of conditions, including:

  • Heart failure
  • Blood pressure
  • Migraines and headaches 

The most promising studies, however, have shown that it is effective in reducing the risk of heart failure (by up to 31%), whilst also increasing our capacity for exercise. This is likely due to CoQ10’s role in facilitating the production of ATP, which is directly proportional to the amount of energy we can produce on-demand.

Sports Supplement: Overdrive

Finding a sports supplement that actually helps to boost your results, without being full of caffeine and other nasties can be tough. Although many will claim that ‘more energy’ is what you’re after, a real and effective sports supplement actually assists your body in its energy production, protein synthesis, recovery, and most importantly- rest. 

That’s why at Turnfit, we’re happy to recommend Pharmanex Overdrive as an all-in-one performance-enhancing sports supplement. Loaded with vitamins from natural extracts, Overdrive helps to support your immune system, convert food into energy, and supplement our body’s natural systems to get more from your workouts. The addition of sea salt adds micronutrients and, combined with the magnesium, helps the body to stay hydrated, and improve our recovery.


These are just some of the supplements now available in the TurnFit’s online store, and over the coming months we’ll be diving deeper into some of the key ingredients to help improve your understanding of supplements in general, and how you can use them effectively regardless of your health and wellness goals. 


About Turnfit Personal Trainers

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver. 

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our communities on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull


women doing cardio workout with weights

Cardio or Weights- Which One Goes First?

By | fat loss, Nutrition, resistance training

Whilst there are many types of training, they generally fall into two categories: cardio or weights (resistance). However, there have always been misconceptions around which one to do first. Of course, the best results in the gym come through combining the two in a tailored and balanced program, but knowing where to start, and the reasons why can make all the difference to your results! 

Year 9 Gym Class Don’t Fail Me Now! 

For our bodies to generate any sort of movement, we require a molecule called adenosine triphosphate (ATP). Our body breaks this down, which releases usable energy to our muscles and tissues. This provides us with the short term, explosive energy that activities like lifting weights, jumping and running require.

Our ATP stores deplete quickly, as only a small amount of this energy can be stored. But with every movement of the body requiring ATP, we have developed the ability to synthesize more on-demand. We can improve our body’s ability to create more energy, more efficiently, by incorporating a range of training and exercise types into our regime.

Improving your health and fitness isn’t just about being able to go for longer, it’s about helping your body to create energy, naturally, which helps us power through our day.

Why Does This Matter? Is it Cardio or Weights First?

When your body requires energy, it uses our ATP stores. Although we can synthesise more, this is still a limited process, and with enough exercise, we can completely deplete our supply of ATP. 

When you choose to hit the stair climber before lifting weights, you are actually robbing your body of the energy it will need later. Not only will this put more strain on your joints, but it can also become dangerous if you don’t recognize the signs of fatigue. 

Verdict: cardio after weights training for the best results, and session in the gym!

Whilst there are different reasons for cardio or weights training, most wholistic programs will have a combination of both. Combining a range of resistance and weights exercises with high-intensity cardio will give you the most impactful results, and the biggest boost in energy overall, in the shortest amount of time. 

Weights Before Cardio Can Help You Burn Fat

Another good reason to lift weights before cardio is for the added fat boosting power. Did you know that increasing your muscle mass can actually help your body to burn more fat while resting?

“When we are resting, one pound of muscle will burn around three times as much energy compared to fat, just to maintain itself. A lot of those calories come from the body’s fat stores, and so it stands to reason that the more muscle you have, the more fat burning your body will do in a resting state!”
Dieting Without Strength Training is Pointless 

So we know that lifting weights can actually help your body to burn fat, purely on a metabolic level. But knowing what we now do about adenosine triphosphate (ATP), we can start to understand a bit more of the why. 

When we lift weights before doing cardio, our muscles are full of ATP and ready for movement. In performing the exercise, more ATP is sent to the muscles that need it most- your biceps for each curl, or your glutes to help push you up in a squat. 

This extra ATP is stored in the liver, and is replenished by- you guessed it- breaking down our fat stores. This is why we recommend doing most of your cardio after lifting weights. 

Weights Then Cardio It Is!

Not only do you get to build muscle mass with the most available energy, but by the time it comes to cardio sessions your body has already depleted a lot of these ATP stores. In order to supply you with enough energy to finish that run, it has to learn how to more quickly and efficiently break down fat cells.

The right training regime can help you to reduce fat stored in your body, and help it to more efficiently convert our fat stores into energy.

That’s why we recommend resistance training as part of any balanced workout routine.

But it doesn’t have to be scary. If you’re not sure how to get started the Turnfit family can help! We offer obligation free health assessments to get your journey started. Then, if you would like more information about any of our services, including individual and group personal training in Vancouver, online personal training, nutrition advice and more, get in touch with us.

We look forward to getting you moving!


About Turnfit Personal Trainers

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver.

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our community on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

Restricting your diet can actually cause you to store more fat

Dieting Without Strength Training is Pointless!

By | fat loss, Nutrition, online personal training

Summer is upon us, and with it comes a refreshed outlook on exercise, health and fitness. For many of us, this is the time of year that ‘diets’ become more prevalent, as we all try to shed a few pounds to enjoy the sunshine. However, one thing that most diet plans fail to mention is how pointless they are without some form of strength/resistance training. In order to change your body composition, you need to actually challenge your muscles. So today we’re diving into strength training for fat loss and looking at why strength training is imperative to any real, effective health plan.

The ‘Lose Weight Without a Gym’ Myth

We’ve all seen it. Fad diets, miracle pills, claims that you can lose weight with this ‘one simple trick.’ It’s easy to fall prey to these quick-fix solutions, but if they don’t end up reversing your hard work, chances are any ‘weight loss’ can actually be severe dehydration, whilst simultaneously slowing your bodies metabolic processes.

If you are trying to lose weight or change your body composition, you need to challenge your muscles.

Think about that for a second. You are trying to change your body composition. You are trying to reduce your total fat. The only way to make that happen is to stimulate the areas of your body where it is stored and to encourage your body to actually use those stores in order to burn them away. There is no quick fix that will change your body composition, nor is there any meaningful way to do it without actually exercising.

So do you need to allocate hours every day to push your body to exhaustion just to achieve a healthier you? Of course not! 

Physical exercise in any form is effective in improving our mental health and aerobic exercise is indeed crucial to our physical wellbeing. However, for fat loss, strength training (combined with balanced nutrition) is the fastest way to change your body composition, and lose fat. 

Without first understanding body fat itself, however, and how it is used within the body, it’s impossible to properly target through strength training and exercise.

How Does Your Body Burn Fat?

First and foremost, there is more than one type of fat in the body. Whilst some can cause health problems, other types of fat are actually essential to our normal metabolic processes. In fact, our bodies are already programmed to be fat-burning machines, however, the term ‘metabolism’ is often misunderstood.

Metabolism actually refers to all of the chemical reactions taking place in the body, 24/7, which converts what we eat into a useable form of energy. This energy is literally what keeps us alive, whether it’s the lungs transferring oxygen into the bloodstream, your kidneys filtering waste from your body or your stomach breaking food down into its base elements. In fact, while it may be popular to believe that the only way to burn fat is through strenuous exercise, we actually use most of this stored energy just to function.

However! 

Whilst the body’s ability to store and use fat as energy was once necessary for survival, our modern lifestyles often mean that we both consume and store too much of it. When this fat is unused, it becomes visceral fat, which the body stores around organs and arteries. Too much visceral fat leads to inflammation, and can cause:

  • Obesity
  • Type 2 diabetes
  • Heart disease
  • High blood pressure

Considering that none of us can maintain the diet and exercise regime of sumo wrestlers, we need to understand a few things about fat, and how/why it’s so hard to get rid of.

Stored, or visceral, fat is actually very easy for your body to maintain. It only requires around 2 calories per day, per pound of body fat, to keep it where it is. 

On the other hand, muscle is very metabolically active. When we are resting, one pound of muscle will burn around three times as much energy compared to fat, just to maintain itself. A lot of those calories come from the body’s fat stores, and so it stands to reason that the more muscle you have, the more fat burning your body will do in a resting state!

Strength Training for Fat loss

The goal of strength training for fat loss is to increase and preserve our muscle mass while shrinking the fat stored in our cells. Lifting weights actually protects your metabolism, as it:

  • Trains it to burn fat stores
  • Maintains or increases your resting metabolic rate (the number of calories your body uses just to function)
  • Increases blood flow, allowing your body to burn fat more efficiently
  • Increases muscle mass, thereby reducing visceral fat in the body, and creating a positive cascading effect. The more you lift weights for fat loss, the easier it is to lose that fat.

The most common mistake we see when trying to lose weight is by going on a restrictive ‘diet.’ When you restrict the number of calories you consume each day, your body will respond by losing either water, muscle tissue, or fat.  Water will remain about the same if hydration is the same, and we now know that muscle is much more valuable to have than to not have. But, it is also the first to go when our body needs the room to store fat for energy.

The worst part? In most cases, reducing your calories alone will actually lower your resting metabolic rate. By unintentionally putting your body into survival mode, you are telling it to store more fat for energy, and burning fewer calories when the body is resting.

This is no insignificant figure! In many cases reducing your calories alone can lower your resting metabolic rate by 20%. This means that you would be burning about 300 FEWER calories per day!

Strength training for fat loss doesn't have to be heavy!

The weights don’t have to be heavy to challenge your muscles!

The goal of strength training for fat loss is to preserve (or increase) our muscle mass while shrinking our fat cells. You cannot preserve that mass without doing some form of strength training. Put simply:

-Do you want to get stronger? You need to lift weights.

-If you want to change your body shape, you need to lift weights.

-Do you want to boost your body’s natural fat-burning power? You need to lift weights.

-If you want to lower your risk of heart disease, diabetes and obesity, you need to lift weights!

Starting to get the picture?

 

But I Don’t Know How Train for Strength, or Fat Loss

That’s where we come in. Strength and resistance training isn’t actually all about lifting weights. It’s about putting your muscles under pressure and forcing them to grow and repair. It’s about a real, lifelong health strategy that combines different types of training with balanced nutrition to make sure that your body is getting the sustenance it needs, without storing it all as fat.

Strength training is the most effective way to reduce body fat. Period. But you don’t need to do it alone! 

At Turnfit, our qualified trainers are here to make sure that you can achieve your health and wellness goals in a safe and effective way. With recent research now confirming that using a personal trainer is significantly more effective than training solo, there’s never been a better time to challenge your muscles, and begin strength training for fat loss.

So take advantage of the best personal trainers in Vancouver, as we begin to re-open our doors to in-person clients! Get in touch with us to organise a FREE health assessment, and take advantage of the support network that our community provides.

We look forward to working on your goals, together. 

Adding micronutrients to your water can improve your wellbeing

Upgrade Your Water So You Can h2GO!

By | fat loss, hydration, Nutrition

It’s the elixir of life. The fountain of youth. More than 60% of our body weight and quite frankly the most important thing we put into our bodies. Water isn’t just the key to hydration, performance, and better health. It is literally responsible for keeping us alive! However, the hydration paradox isn’t as simple as just drinking from the tap. And although the tap water in B.C. is high quality, there are plenty of things you can add to your water to make it taste better, and be better for you!

Hydrate or Die…drate, It’s That Simple

We all know that fresh water is crucial to our survival. The worst stages of dehydration can kill, but to get there you will also be put through fevers, exhaustion, incredible headaches, muscle and joint pains, digestion problems and many other issues.

That is because every cell, organ, tissue and fibre of our being requires water to operate efficiently. Not only does it allow vitamins and minerals to dissolve and be absorbed by the body, but water also:

  • Lubricates our joints
  • Allows our cells to reproduce and survive
  • Forms saliva, which not only helps us to eat but also aids in digestion
  • Regulates body temperature (through perspiration)
  • Delivers oxygen all over our body

You would think that something so important to our health and wellbeing would be priority number one! For most adults, however, even consuming the recommended 8 glasses per day is a challenge. 

Moreover, in order to keep our tap water safe in Vancover, chlorine is added to manage pathogens. Whilst this may be ‘safe’ to drink from a molecular standpoint, chlorine does not distinguish between good and bad bacteria, killing them both. 

Then, a lot of the naturally occurring minerals which we, as humans, used to receive when drinking water from streams and creeks are removed simply through the purification process. Sadly, the end product, although considered ‘safe’ is no longer as hydrating, or useful, to our health and wellbeing. 

** Note: We are not suggesting that you go and drink from the local river, as this will most likely lead to even worse consequences. However, there are a number of things you can add to your water to boost your hydration, and improve your wellbeing!Water serves a number of essential functions to keep us all going

5 Ways to Make Your Water Better for You!


1. Water for Digestion

There are a number of natural additives that can help your body with digestion. Adding a slice of lemon or lime can help you to achieve your daily vitamin C requirements. Adding mint can improve your waters taste, whilst also stimulating digestive enzymes in our saliva that help to break down food. Ginger can help to reduce gas, bloating and cramps. Apple cider vinegar can increase our body’s production of hydrochloric acid, which breaks proteins down into amino acids, and helps to absorb the most nutrients from our diet.

2. Water for Performance

If apple cider vinegar isn’t your thing, there are plenty of branch chain amino acid (BCAA) additives that will optimise your bodies:

  • Hydration
  • Nutrient absorption
  • Nutrient delivery (to muscles, joints, tissues, etc…)

When it comes to exercise or any physical activity, being able to better provide your body with the nutrients it needs can boost your performance, energy, stamina, recovery, and focus. Hit this link to see which one we recommend, or for more information about BCAA’s please get in touch with our dedicated team- we’ll be happy to make other recommendations depending on your needs.

man reaching for water bottle after exercise

 

3. Eat Your Way to Hydration with Gel Water

This may come as a surprise to some, but scientists have recently confirmed that water has a fourth state- liquid, solid, gas, and now gel

“Gel water, also called structured, ordered, liquid crystalline, or living water is a newly identified phase of water that’s not quite liquid, vapour, or ice.”

-Gina Bria, Founder, Hydration Foundation

Although conventional wisdom would have you drinking 8 glasses of water per day, there are plenty of dessert dwelling tribes that have survived for thousands of years on much less. Their diet largely consisted of foods that contained gel water, like chia seeds and cacti. You know the silky layer that forms around chia seeds when you soak them? Or the slightly slimy substance that comes from cacti or other succulents? That’s gel water. 

Although this is only a new field of research, gel water is now believed to be the primary form of water in the human body. 

“The water in our synovial fluid, joint fluid, and, importantly, our cells, is gel water. Think of your cells as tiny ziplock bags full of jello-like gel water, which keep our cells and tissues in the proper shape and buoyancy.”

Dr. Gerald Pollack, bioengineer and author of The Fourth Phase of Water: Beyond Solid, Liquid, and Vapor

Foods containing electrolytes, like coconut, citrus fruits, avocados and vegetables release an electrical charge in the body. Unlike ordinary tap water, gel water has a unique electrical charge that allows our bodies to operate more efficiently, and better absorb vitamins and minerals. In turn, when foods/drinks that are high in electrolytes begin to dissolve, the unique conductivity of gel water kick-starts a process of hydrogen bonding, which causes the body to create more gel water, and can, therefore, lead to better hydration.

4. Remineralise Your Water

Although our modern city water is lacking in minerals, there are plenty of ways to remineralize your water. Some water filters/dispensers will actually do it for you. But if that isn’t your taste, there are a number of natural things you can add to your drink bottle to get the micronutrients and hydration your body so desperately needs:

5. Don’t Limit Your Imagination

For most of us, ‘water’ comes out of the tap and is our only way to get it. However, we actually obtain between 10-20% of our daily water intake from food. This is because water is a byproduct of the metabolic process, which can then be reabsorbed by the body. It also means that certain foods can impact and enhance our body’s ability to absorb- and create- H2O. 

One food, in particular, is making a comeback and that is bone broth. Although we tend to use the quick and easy ‘stock’ solution found on supermarket shelves, bone broth was once a staple of our diets and a throwback to the thrifty nature of our ancestors. Put simply, bone broth is just the homemade version of chicken or beef stock. It is full of collagen, which coincidentally is full of gel water. 

Bone broth is a great source of gel water

Bone broth is a great source of gel water and glycine

It is a cheap, simple and low-calorie way to add nutrients to your diet, and the glycine content (a BCAA) can also help your body to detoxify. The best part? Not only do the vitamins and minerals help you to hydrate, but the main ingredient of bone broth is- you guessed it- water!

When it comes to hydrating, water is obviously the key element. However, that shouldn’t limit your imagination! There are plenty of ways to enhance your water intake (many of them are foods!) to not only make it taste better but to also make it better for you.

Of course, if you need any help or advice in optimising your nutrition, hydration, or exercise regime the Turnfit family is here to help! 

How Can I Join The Turnfit Family?

Click here to learn more about our online training packages, and choose the one which best suits your needs. We will send you an invite to download the Turnfit app and set up a time to complete your FREE video assessment call.

Then, make sure you join our community on Facebook for up to date information, access to the team, and a whole host of other free resources, training programs, boot camps and more!

Don’t forget- you can help your friends and family to stay healthy, and earn up to one-month FREE membership when you refer 4 friends– the best part is they can start with ANY package!

For more information about our programs or packages, or about any of our resources please don’t hesitate to reach out and connect:

Call: 778-887-0660

Email: info@turnfit.ca

Website: https://turnfit.ca/

Facebook: https://www.facebook.com/TurnFitPersonalTrainers/

We’re always available to help you improve your health and fitness goals!


About Turnfit Personal Trainers

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver.

It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our community on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

Woman loses belly fat with cardio workout

Running, Interval or HIIT? Which Is Better for Fat Loss?

By | fat loss, HIIT Workout, Nutrition

The world has slowed down recently and created the perfect opportunity for many to form new, healthy habits. One question we always get, however, is which form of exercise is the most effective for fat loss. With (the current) limited access to gyms, and our tendency to jump on the latest trends, we wanted to break down the different types of cardio you can do from home, and which one is the best to burn away those calories- fast!

Steady State (Long Distance) Running

There is no denying that distance runners have developed some incredible adaptations and often have very little body fat. Our ability to travel long distances on foot, and quickly, was once necessary and desirable. However, distance runners/endurance trainers also tend to have very little muscle mass, and for most people, the increase in injuries often outweighs the benefits that you hope to attain.

Research has shown that running for more than 30 minutes 3 times or more per week actually has little impact on cardiovascular improvement. But does it help with fat loss? Over time, long-distance running will see you burn energy, which in turn can burn fat. However, this is typically only when your diet is calorie deficient, and in order to provide our bodies with enough energy to run long distances, we tend to consume more. As a result, our food intake ends up balancing the energy we burn, and can actually result in losing muscle mass as opposed to fat loss. 

Interval Training

Interval training is a shorter, sharper form of cardiovascular training. Generally, it refers to sprint training and alternates between bursts of energy followed by a period of active rest or recovery. For example, your interval training circuit may look like this:

  1. Sprint 50 metres (burst)
  2. 200-metre jog (active rest)
  3. 100-metre walk
  4. 50-metre sprint
  5. 4 minutes rest
  6. Repeat 4 circuits

The main benefits of interval training for fat loss come in the ability to engage both our aerobic (cardiovascular) and anaerobic (muscular) fitness. Our aerobic fitness uses oxygen to convert carbohydrates into energy and allows us to walk or run long distances. This is what most people refer to as ‘fitness.’

By targeting/increasing our cardiovascular endurance (VO2 max) we are able to increase the body’s ability to manage these periods of rest/ active rest, and can, therefore, increase their intensity over time.

On the other hand, the short sharp bursts of power used in sprinting or jumping take our body closer to the anaerobic training zone. This is more effective for fat loss as it uses stored energy (from carbohydrates, and then fat) to produce high energy movements. By combining the two, you are able to attain the fat loss benefits of exercise in a shorter time period. 

High-Intensity Interval Training (HIIT)

Similar to interval training, HIIT training combines short periods of high-intensity activity with active rest. The main differences are the intensity, the rest, and the types of exercise. Where interval training may give you 4 minutes rest between circuits, and be dominated by sprints or high-intensity cardio, HIIT training may use weights or other resistance, cut the rest time down to 30 seconds, or the rest itself may be continuous movement, rather than complete rest.

Where steady-state running is designed to increase our endurance and lung capacity, physiologically, HIIT training is designed to keep your heart rate at or above 80% (generally for 20-30 minutes). 

By raising the intensity during HITT training, you can obtain more of the physical benefits (such as fat loss) in a shorter period of time. It also leads to improved performance in all workouts- regardless of the type. This is largely due to the activation of the aerobic and anaerobic systems. 

When we look more specifically at HITT training for fat loss, high-intensity interval training:

  • Can increase the ‘afterburn.’ This is putting your body into a state which burns more calories after your workout. In order for your body to return to its normal state, it will burn more energy in recovery after a HITT workout than it will after a lower intensity workout.

    Known as post-exercise oxygen consumption, this stabilising feature of the body can burn between 6-15% of your total energy consumption from exercise! It also means that the harder you train during your workout, the more calories you’ll burn in recovery. If this is combined with a calorie deficient diet it can be an effective way to lose fat.
  • In young women, HIIT training has been “associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance in young women.”

    Not only is this form of exercise more effective at reducing total body fat, but it also improves insulin sensitivity. This helps your body to convert glucose into energy to be used during exercise and throughout the day, instead of converting these sugars into fat to be stored in the body.

Fat loss Isn’t Just About Cardio

There’s no denying that HITT training is the most effective for fat loss. Whilst it can be hard to measure some of the outcomes, the efficiency of training at a higher intensity for a shorter amount of time will, at the least, give you the results you’re after in a shorter amount of time. Combining a HITT workout routine with resistance (weights) training and a balanced nutrition plan have also been shown to be the most effective way to lose fat, whilst maintaining muscle and improving your fitness.

Of course, there are drawbacks to training at such high intensities. In our quest for tighter tummies, we have a tendency to overtrain, which can lead to injuries and exhaustion. Moreover, if you are combining this type of training with the wrong nutrition plan, it could also lead to your body entering ‘starvation mode’ and storing more fat, as opposed to burning it. 

Therefore, the best way to obtain all of the fat-burning benefits of HITT training is to incorporate it into a personalized, and focused health and wellness plan. This way you ensure that you do not jump in too quickly, can maintain high levels of intensity and physical activity safely, and do it in a way that is designed to suit you! 

The Turnfit app makes it easy to track your online personal training program

Tracking your workouts, and understanding how to perform each exercise is crucial to your success

At Turnfit, we have decades of collective experience in training and nutrition plans, to make sure that you can maximize your results in the safest way possible. Research has also confirmed that using a personal trainer is the most effective way to reach your health and wellness goals, and it doesn’t even have to be in person!

With the Turnfit app, you not only have a personal trainer in your pocket, but you also have access to our wide range of programs and packages to suit your needs. With personalised training sessions, one-on-one video coaching calls, fitness trackers, nutrition plans and a huge amount of free content, improving your fitness while losing fat has never been easier!

To help kick start summer, we’re also offering your first month of training, and a video assessment (normally valued at $150) absolutely free, with no obligations. After that, if you would like to make a long term commitment to your health we can help you to find a package that suits your needs, or customise them as needed.

For those who are more serious about their training, or want to maximise their fat loss in a safe and healthy way, we also have an elite training package. This is for clients who require more focused and personalized training regiments. With regular video coaching calls and completely customised training and nutrition plans, the elite package also includes health and wellness coaching, covering mindfulness and meditation, goal setting and more. 

How Can I Join The Turnfit Family?

If you’re ready to lose fat, boost your energy levels and improve your fitness, you’re only one step away!

Click here to learn more about our packages, and choose the one which best suits your needs. We will send you an invite to download the Turnfit app and set up a time to complete your FREE video assessment call.

Then, make sure you join our community on Facebook for up to date information, access to the team, and a whole host of other free resources, training programs, boot camps and more!

Don’t forget- you can help your friends and family to stay healthy, and earn up to one-month FREE membership when you refer 4 friends– the best part is they can start with ANY package!

For more information about our programs or packages, or about any of our resources please don’t hesitate to reach out and connect:

Call: 778-887-0660

Email: info@turnfit.ca

Website: https://turnfit.ca/

Facebook: https://www.facebook.com/TurnFitPersonalTrainers/

We’re always available to help you improve your health and fitness goals!


About Turnfit Personal Trainers

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver.

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our community on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

woman in gym wearing personal trainer shirt

Research Confirmed: Using Personal Trainer is Most Effective

By | HIIT Workout, Meditation, mental health, Mindset, Nutrition, online personal training, Personal Training Vancouver

We live in a world where we are constantly bombarded with fad diets, pills, quick fixes and new trends. Not only are these poorly researched and overhyped, the vast majority never manage to consider that we are all different. Every one of us has unique needs, goals and understandings of our health and fitness. This means that to even have the hope of achieving these goals we’re going to need real, individual help. Now, research has confirmed that using a real, qualified personal trainer is the fastest and most effective way to get there!

The Difference Is Personal

Your attention- and by default your time, energy and money- is the biggest commodity available today. With it, you can be persuaded into just about anything, and the ‘phones’ that we are all addicted to are designed to do exactly that. For the sake of this article, however, we’ll focus on our specialty- health and wellness. 

When it comes to our health, it can be hard to see the benefits of spending your time and money to improve it, as these things are difficult to measure (at least int he short term). Neurochemically, it is much easier for us to go for the activity which releases high amounts of dopamine, such as video gaming or Facebook scrolling than it is to be outside and go for a run. 

If/when you finally get so bored of those activities that you actually make the move to do something, the first port of call for most people is the “free” stuff. YouTube videos, Instagram trainers, whatever the first result on google for “free workout program” happens to be.

The issue with this is two-fold:

woman working out with resistance band1. In 99% of the cases, you’re either receiving advice from someone who is completely unqualified, or it’s a one-size-fits-all solution. For some people, that isn’t a problem. They’re happy to ‘dip a toe’ into the workout world, and see if it’s for them. However, using unqualified advice can cause you to develop poor habits, increase your rate of injury, and slow your rates of recovery. Doctor’s train for years to be able to prescribe you medicine, and so do personal trainers! It just happens our medicine comes as a lifestyle change, not a quick fix.

In addition, the concept of ‘dipping a toe’ is usually the exact same mental behaviour that will see you give up after a few days. Setting up new habits and fitness regimes is not an easy task, and it’s made even by trying to do it alone. Most people don’t even make it two weeks, which we see with every new year’s resolution. It’s the same as the ‘Monday effect,’ where motivations are high at the start of the week and taper off by Wednesday.

2. With this minimalised and individual training mindset, most people are never going to see a result. Optimising your health and fitness is as much a mental game as it is physical, and it is not a short term thing. There are a plethora of amazing free resources available if you know where to look, but staying motivated, and accountable is HARD WORK.

The key to making real, lasting changes in your life, particularly where your health and fitness is involved, is in the ‘little’ wins. Small improvements each week not only lead to drastic physical changes, but they can also help to improve your mindset, motivation, outlook, energy, and attitude towards your health and wellness. 

Unless you’re incredibly disciplined, the only way to continue to see these ‘wins’ is in constantly redesigning your health and fitness regime to suit your personal needs and circumstances- something that the ‘free’ stuff doesn’t account for. 

Science Confirms Personal Trainers Are the Key to Results

Before we get too far, we want to temper this research a bit. First, it’s important to understand that this research is based on real, qualified personal trainers and training.  Second, in understanding the results, we’ll also look at why personal trainers are more effective, compared to training by yourself. Contrary to popular belief- it is NOT just because you have a workout buddy. So without further ado, let’s look at some of the numbers:

1. Mclaran et al (2003) showed that using a personal trainer can actually change your opinion of, and attitude towards, health and wellness. This is big, as it shows that personal training isn’t just about the fitness, it also incorporates and improves mental states of wellbeing and physical activity. Based on a 10-week study, the research took into account the participant’s current levels of fitness and categorized them accordingly.

At the end of the 10-week personal training program, a huge 60% had moved up at least one category stage, and an additional 13% two stages. It is interesting to note that these participants (73%) initially started in the second group (contemplation) before progressing higher.

“For the days that they met together, the client and trainer had targeted discussions on problem-solving techniques such as determining the Benefits of Physical Activity, Barriers/Obstacles, Support System Recruitment, Goal Setting and Relapse Prevention in addition to providing specific suggestions for the other exercise days during the week.”

This study concluded that:

  • One-on-one personal training is an effective method for changing attitudes towards physical activity, and thereby increases the amount of physical activity undertaken.
  • Without tailored workout regimes and accountability, the exercise outcomes/progressions were limited.
  • Those who have considered a health/fitness regime but may not have taken the steps to action it stand to get some of the most positive results.

2. A more recent study looked at personal training over self-directed training, whereby researchers used the lean body mass of participants as a measure to determine whether using a qualified personal trainer was advantageous. With significantly higher improvements in the strength and other variables, the study concluded that:

“for the first time in a fitness club setting, members whose training is directed by well qualified personal trainers administering evidence-based training regimens achieve significantly greater improvements in LBM and other dimensions of fitness than members who direct their own training.”

3. Whilst not everyone is training for strength, personal trainers have proven to be effective in this arena as well. Maloof et al and Mazetti et al (2000) showed in two separate studies that having a personal trainer led to ‘significant improvements in strength gains’ in a group setting when compared to a group without a trainer.

woman on yoga mat

What About Online Personal Training?

Whilst these are just some examples of research, the results show that personal trainers do indeed improve and accelerate your results. So what about online personal training?

Conveniently, studies have also been conducted to show the validity, use and effectiveness of personal training from home.

  1. Sykes et al (2007) compared personal training at home and in the gym. The study found that both were as effective as each other when it comes to weight loss, motivation, cardiovascular endurance and discipline.
  2. Similarly, Castro and King (2002) found that the same coaching/fitness training lost no benefits when administered over the phone. It concluded that “home-based, telephone-supervised programs were as effective as a group- or facility-based programs in terms of increased functional capacity and adherence.”
  3. A third study by Kennedy-Armbruster et al also concluded that personal training can reduce overall sedentary (sitting) time by more than 50%, whilst also improving cardiovascular fitness (VO2). This is particularly important right now as many of us are stuck indoors and trying to adjust to a new way of living! 

How Do I Find a Personal Trainer?

Personal trainers spend years achieving their qualifications and honing their skills. In an ordinary year, your local gym or a trusted referral from a friend is usually all that you need to accelerate your training. Now, however, it has become much more difficult to sift through as our attention moves more fully online. Thanks to smartphones you can now access some of the best personal trainers in the country, on-demand, for a fraction of the price. 

With the Turnfit app, you literally have a personal trainer in your pocket, with real-time support, regular updates, fitness tracking and video coaching, we have designed a range of packages to suit your needs. 

For those who are more serious about their training, or have recently lost their trainers due to COVID19, we also have an elite training package. This is for clients who require more focused and personalized training regiments. With regular video coaching calls and completely customised training and nutrition plans, the elite package also includes health and wellness coaching, covering mindfulness and meditation, goal setting and more. 

We also offer FREE health and wellness assessments, and your first month of training is on us. With all of the research pointing to the benefits of personal training and zero cost to get started, you could be a few small steps away from a healthier, happier you. Of course, as personal trainers, we can customise and individualise any plan or workout regime to make sure you are achieving your goals.  

How Can I Join The Turnfit Family?

If you’re ready to improve your habits and your health, you’re only one step away.

Click here to learn more about our packages, and choose the one which best suits your needs. We will send you an invite to download the Turnfit app and set up a time to complete your FREE video assessment call.

Then, make sure you join our community on Facebook for up to date information, access to the team, and a whole host of other free resources, training programs, boot camps and more!

Don’t forget- you can help your friends and family to stay healthy, and earn up to one-month FREE membership when you refer 4 friends– the best part is they can start with ANY package!

For more information about our programs or packages, or about any of our resources please don’t hesitate to reach out and connect:

Call: 778-887-0660

Email: info@turnfit.ca

Website: https://turnfit.ca/

Facebook: https://www.facebook.com/TurnFitPersonalTrainers/

We’re always available to help you improve your health and fitness goals!


About Turnfit Personal Trainers

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver.

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our community on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

A strong immune system can help to overcome Carona virus

The Most Important Thing About COVID-19 That No One Is Talking About!

By | Community Of Experts, Mindset, Nutrition

The world has gone crazy. Wars over toilet paper rage in our shopping centers, countries are closing their borders and every second person has become a walking board of statistics. Amid all the hype and fear, and the on-going ‘it’s just the flu’ argument, we seem to have forgotten one little thing- building a strong immune system is the ONLY thing you need to worry about! 

3D rendering of a pathogenic cell

Without germs and bacteria, the human race would not exist

Contagious Viruses Are Not a New Thing 

The Carona virus/COVID19 is contagious. It is not just the flu, and it has indeed spread further than any thought imaginable. But for 95% of people- it actually makes no difference. Yes, you may get sick, and of course, you should be taking precautions to prevent yourself and others from spreading it. But in the past 20 years, there have been more outbreaks than you can count on two hands. Do you remember bird flu, swine flu, SARS and Ebola?

It seems history is destined to repeat itself, especially as our societies become more globalized, and populated. However, as always, there is a silver lining. Each time there is an outbreak, we create and enact more efficient ways of ‘flattening the curve,’ but more importantly, there is only one truth to come from these events.


A Strong Immune System Is Your Body’s Best Defense!

In our over-medicated world, it’s easy to forget that we already have an incredible defense mechanism. To be fair, a strong immune system is your only real defense against illness, pathogens, and viruses. This system has been evolving and developing since the first organisms existed on Earth, and through all of the trials and tribulations of the past millennia, we are still here. We have survived. Your body already has everything it needs to make it through this, and the next pandemic- as long as you are treating it right! 

When dealing with COVID19, the most affected are the elderly with weaker or compromised immune systems. As we age, so too does our immune system. However, there are a number of real, lasting changes that you can implement now to keep your immunity up for years to come.

4 Ways to Improve Your Immune System- for Good

Before diving into ways to improve your immune system, we want to highlight something here. It’s all well and good to turn to quick fixes, like Vitamin C or garlic when you have a cold, for example. 

But if you make real, lifelong changes to the way you treat your body- you can prevent that cold in the first place! So rather than looking at short term solutions, we want to give you the tools to actually improve this system in your body, and boost your defense against all illness, not just COVID19.

1. Improve Your Diet to Improve Your Immune System

That doesn’t mean go on the latest fad diet. This isn’t a ‘6 weeks to better abs’ solution. Improving your diet is about changing the things we put into our body and making better, more conscious choices. It really is as simple as consuming foods that are better for us, like fruits and vegetables, berries, nuts, and seeds. Of course, it has to be part of a balanced, and healthy diet, but consuming foods naturally high in vitamins, minerals, micronutrients, and antioxidants all help your body to combat stressors and boost your immune system.

2. Practice and Cultivate Better Habits

This may seem a little left-field, but we ask the question- how often do you get sick after being run down for a few days? When our bodies and minds are exhausted, our immune system is more easily compromised. 

Solution: by introducing a mindful practice into our day, we are able to actually reflect on the areas of your life that could be improved. Maybe you haven’t been getting enough sleep, or poor time management leads to you consuming fast food. These are all things that can be worked on to improve your natural defenses and ward off illness, but you have to become aware of them first!

3. Stop Disinfecting Your World

This one is particularly controversial at the moment, and we want to take a moment to say that during the COVID19 pandemic, you should absolutely be trying to maintain cleanliness, and preventing the spread of this virus.

However. We also want to point out that in recent years the war on germs has become the advertising card of sanitation companies and disinfectant products around the world. Without all of the bacteria in the world, we literally wouldn’t have an immune system in the first place! 

We’ve all heard that letting kids play in the dirt is good for their immunity, but it actually goes much further than that. Until recently in the history of humanity, our immune systems were constantly bombarded with germs, bacteria and other pathogens- some of which are friendly, and many of which are not. The unfriendly germs are the exact things our bodies need, to be able to create a defense against!

“Our immune system needs a job. We evolved over millions of years to have our immune systems under constant assault. Now they don’t have anything to do.”
Dr. Meg Lemon, dermatologist specialising in autoimmune disorders

Of course, we aim to protect our children and letting them become sick in a preventable situation seems counterintuitive. But the issues aren’t fully realized until that child grows, and falls sick, because they never had a chance to build their immune resistance in the first place. These traits and behaviors are passed down through generations, and we are unknowingly weakening our own immunity, and the immune systems of those to come after us. 

4. Exercise!

By the time you have a cold, it’s too late to run around the block. But regular exercise goes hand in hand with a better diet and is key to keeping your body healthy and regulating your immune system. 

Of course, it helps you to stay fit and in shape, but regular exercise also:

  • Exposes you to the outdoors
  • Reduces blood pressure
  • Improves cardiovascular health and capabilities
  • Speeds up your bodies recovery mechanisms- be it muscular or cellular
  • Keeps us mobile for longer, and slows the onset of age-related disabilities
  • Sets a better example for your children and those around you 

Exercising is a great way to keep your immune system in checkAll of these recommendations are lifestyle changes. They are not quick fixes. You may already be in a position to combat COVID19, and we are all blessed to live in a country that has an efficient healthcare system. But this will not be the last contagion in our lifetimes, and the only time to make a change is now. 

At TurnFit, we can help you to introduce these small changes to your lifestyle, to make huge changes down the line. With a focus on real, holistic health and wellbeing, all of our coaches are ready to help.

Did you know we also offer online personal training courses? With more and more people working from home during this crisis, there has never been a better time to take advantage of our world-class personal training, on-demand, and in your own home!

With real trainers, on-going support and amazing content all in a smartphone app, this cost-effective solution covers everything, including workouts, meditations, diet, cardio and more. Get in touch for more information, and start to improve your health and immune system, the right way.

Join our free community for free online training as we are all self isolating


About Turnfit

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver. 

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our communities on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

How To Stay In Shape Over The Holidays or Vacations

By | Nutrition

 

How To Stay In Shape Over The Holidays or Vacations

It is actually quite easy to stay on track and actually get better results while in holiday mode or on vacations. Kevin Lavers and David Turnbull with TurnFit Personal Trainers let you know their tips, tricks & secrets to success.

Let us know what you do to stay on track and achieve success while you are on vacation. Make sure to subscribe to our channel and give us a like.

Check out our free holiday drink guide:
➡️ https://turnfit.ca/free-drink-guide/

Check out our free eating guide:
➡️ https://turnfit.ca/free-eating-guide/
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LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU
Subscribe so that you don’t miss any of our tutorials!
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Train anywhere, any time.
Try our app, first month FREE: https://turnfit.ca/online-training/
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Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

Secrets To Keeping Body Fat Low

By | Community Of Experts, Nutrition

 

What are your secrets to keep body fat down and muscle density high when training and eating? -Asked by David Turnbull

Joseph Janik (Co-founder of Movement Food) teaches us his tips and tricks to success.

The key is consistency. If your goal is weight loss or weight gain it all comes down to awareness. Knowing what your current energy expenditure and current energy intake are crucial.

Movement Foods and TurnFit Personal Trainers both help educate and empower you to become more aware so that you have the tools you need for life. Once you know how to fuel your body and move the body optimally life becomes so much easier.

Comment below and let us know your tips and tricks that help you or possibly any struggles you may have. If you enjoyed this video to give us a quick like.

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LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU
Subscribe so that you don’t miss any of our tutorials!
————————————————————————————–
Train anywhere, any time.
Try our app, first month FREE: https://turnfit.ca/online-training/
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Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

Nutrition – Weight Loss / Weight Gain – What Are Your Goals?

By | Nutrition

Emily Perseo talks about calorie counting, personal fitness goals, energy and your goals.

Did you know that your daily expenditure estimate could be off why 25%?

Even nutrition labels are estimates and they could be off by upto 20%

Self reporting of what you are eating vs a lab controlled setting could be off by upto 1000 calories per day. YIKES!

This is because human error that sometimes we forget what we are taking in or spending on energy.

The good news is there are ways that you can still work on your health.

1. Eat slowly and mindfully
2. Eat until your about 80% full
3. Eat mostly whole or minimally processed food.
4. Drink water / non caloric beverages
5. Ask us for help

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LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU
Subscribe so that you don’t miss any of our tutorials!
————————————————————————————–
Train anywhere, any time.
Try our app, first month FREE: https://turnfit.ca/online-training/
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Connect with us:
INSTAGRAM: https://www.instagram.com/turnfit.ca/
FACEBOOK: https://www.facebook.com/TurnFitPersonalTrainers/
WEBSITE: https://turnfit.ca/
EMAIL: info(at)turnfit.ca
PHONE: 778.887.0660

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