It's Time To Train

I would like to take a moment and step away from my customary blog topic of nutrition and highlight some facts about personal training in general.

It is well-known that the personal training service has a direct correlation with disposable income amounts as this is a key external driver to purchasing personal training sessions. With disposable income amounts expected to increase in the next five years, so is the interest in fitness and the personal training service (I hope you're all ready). The fight against obesity and the focus on staying fit is what’s helping this industry grow.

Personal training itself is a very competitive industry due to the high amount of establishments and increasing number of trainers. This sheds light on the fact that each trainer must follow their own unique style and give their best work every session. Clients seek the knowledge of the trainer and pick up on their confidence. Truly an elite bunch, nationally certified personal trainers are terrific resources for anyone interested in fitness. (Here’s a link that looks at the top four certification providers)

According to IBIS World the personal training segment has seen exponential growth since the late 1980’s reaching 160,000 trainers nationwide. Composed of about 77% females, personal trainers possess the skills to help clients reach their fitness goals. According to SGMA International, back in 2001 personal trainers countrywide served over 5 million clients. With those numbers increasing each year it’s no wonder why competition is so high and potential trainers are recognizing the growth.

So while you’re in the Bronco Fitness Center, take advantage of our Personal Training services and talk to a staff member. All of our trainers are nationally certified and highly trained. Our job is to help get you on the right path towards meeting and exceeding your goals. Did I forget to mention that new members get two free personal training sessions? So now there’s really no excuse to not swing by the fitness desk and get connected with a trainer during your next workout. Let us exercise our knowledge and skills while you get in shape and find the results you’ve been looking for.

-Andrew

(ACE Certified Personal Trainer)

Sports Drinks vs. Water

I think that the majority of us can come to an agreement on the fact that water isn’t the best tasting beverage out there. We know that it’s the healthiest option, but it just tastes so…blah. That’s why the sports drink and vitamin water industry is booming with alternatives for those who would rather reach for something other than water.

Boasting to properly replenish your depleted body after exercise; some sports drinks live up to the hype while others simply fall short. There are a few sports drinks that do however benefit the body during exercise. According to the American Council on Exercise (ACE) “sports drinks formulated with 6 to 8% carbohydrates plus at least 100mg sodium per 8 oz replace fluids just as fast as water, improve performance, and help ensure optimal rehydration.”

So sports drinks do have hope! With the proper combination of carbohydrates (which our body uses for energy) and sodium (replenishing salt that our body sweats out during exercise) sports drinks truly can improve performance. Drinks that contain less than 5% carbohydrates don’t supply enough energy, and those that contain more than 10% may cause intestinal cramping, impaired absorption and diarrhea (that would be bad).

Check to see if your favorite Sports Drink has what it takes:

Beverage	Carbohydrate Concentration (%)	Sodium Concentration Per 8 oz (mg)
Gatorade	6.0	110
AllSport	9.0	55
Met-RX	8.0	125
Powerade	8.0	55
Cytomax	8.0	50
Vitamin Water Zero	1.0	0
Red Bull	11.0	207
Cola	11.0	34
Orange Juice	11.0	7
Water	0.0	0

What do you reach for during a workout?

If you’re curious about how much water your body needs daily check out one of my previous posts here. (shift+click)

-Andrew Reddish

The Wonders of Alcohol

Ahhh alcohol. Some steer clear of it, while others have made it a part of their daily routine. We know how it makes us feel, but what is it actually doing to our bodies?

You know that your favorite alcoholic beverage is loaded with calories, but what else? There are many other effects of alcohol that you may have never considered. EatingWell.com has a great article on these specifics and breaks the issue down nicely. Click here to view the article.

From dehydration to increasing the risk of breast cancer, alcohol has a wide range of effects that we should all be aware of. This entry is not intended to put a damper on your partying habits or hinder your enjoyment of a few adult beverages. Instead it is intended to help you become aware of what is actually going on with your body when you consume these "adult beverages."

-Andrew Reddish

Pre Workout Kick!!

So there's always the debate on whether you should consume high-sugar foods and beverages before workouts to give you that sugar boost and an energetic workout. Whether this is a Coke 30 mins before you hit the gym, or two Snickers bars before you go on that run, you may not be getting the results that you're looking for.

Research reported by ACE (American Council on Exercise) has shown that in fact, the opposite can happen. When we consume these high-sugar foods, our body works hard to bring our blood-sugar levels back down to normal, and can in fact remove some necessary sugars for our workout. We get what is called a "rebound effect" which is when our sugar levels drop lower than intended. We are then left feeling drained and not as energized as we wanted for our workout.

Instead, many advise that people consume foods higher in carbohydrates 2-3 hours before a workout. This way, the body has time to accommodate the food and can use the carbohydrates as energy for the workout, instead of a sudden onset of sugar that acts as a "shock" to the body.

So instead of that candy bar right before a workout, grab a bagel and some yogurt or fruit a few hours before hand to give you the sustainable energy that you're looking for.

-Andrew Reddish

What We're All About

I would like to take a moment to explain what you can expect from this blog as a reader. These blogs will be updated by students and professional staff members of the Bronco Fitness Center on several aspects of wellness. There may even possibly be updates on complete randomness, but will be fun nonetheless. Each staff member will have their own topic for the quarter where they will sound off on their expertise and enlighten the reader with that topic. So follow your favorite topics and writers here on the blog and keep checking back in the future for updates.

-Andrew Reddish