Monthly Archives: October 2016

Will eating fat make me fat?

Given the main stream media attention of being overweight and unhealthy is getting recently. We thought that we would clear up an aged old fact for you. Is eating fat going to make me fat? The stone cold answer to this is… no. Eating fat is not going to make you fat. However there are still many variables to this statement that you should know about.


Dietary fats serve as a carrier for the fat-soluble A, D, E and K vitamins. To meet recommended levels, 20 grams of dietary fat should be consumed daily. Thus voluntarily reducing lipid intake lowers the body’s level of these vitamins, and may ultimately lead to a vitamin deficiency. Read More

How to treat high blood pressure (hypertension)

Working as a personal trainer you will meet clientele from all different kinds of backgrounds. Not everyone that you’re going to personal train is going to be fit and healthy. High blood pressure, or hypertension, is a common disease found in many people within this day and age. Knowing how to treat high blood pressure with certain lifestyle changes can be life changing for your client and will have them thinking that you’re some kind of miracle worker!


Recent clinical evidence has reinforced recommendations that certain lifestyle changes can lower blood pressure. Therefore, primary care providers should provide advice on lifestyle modifications to all people with high blood pressure and those with borderline or high normal blood pressure. Such advice may consequently delay, reduce or remove the need for long-term drug therapy. The cumulative clinical evidence suggests that individuals who develop improved habits of regular exercise; sensible diet and relaxation can reduce their blood pressure. Read More

‘Anabolic window’ Fact or fiction?

“You need to take a shake immediately walking out of the gym or otherwise you have missed the mystical anabolic window of opportunity!” Said the biggest bro in the gym.


If you have exercised over a prolonged period of time you may have heard the above statement many times either in the gym or most likely nowadays through social media. But I just want to break this down for you and actually figure out where this statement comes from or whether it is sincerely true. Read More

Understanding our Thyroid hormones

The thyroid gland is a butterfly-shaped structure located anterior to the upper part of the trachea of the respiratory system. It is among one of the largest endocrine organs in the body. The thyroid gland secretes 3 hormones shown below and it is often referred to as the endocrine gland that deals with the body’s metabolic rate due to the T3 and T4 hormones that it secretes.

The thyroid gland secretes T3 (triiodothyronine) and T4 (thyroxine) which are general metabolic hormones. The thyroid also secretes calcitonin, which facilitates calcium metabolism. T3 and T4 are involved in the following important functions: Read More

The science behind muscle cramps

We have all got to the point of jumping out of bed in the middle of the night or having to stop running mid stride to all of a sudden burst into a funny dance because of excruciating muscular cramp. But what is this madness? What causes cramp?

Muscle cramps are often associated with dehydration. If you have ever experienced the excruciating pain of severe muscle cramp, you may fearfully wonder whether it will strike again. Unfortunately no one totally understands what causes muscle cramps. A field study of 433 Ironman triathletes suggests that those who cramped had exercised harder than usual, had a family history of cramping, and had had previous tendon or ligament injuries (Shang, Collins and Schwellnus 2011).
Because cramps commonly occur when muscles are fatigued, the problem may be related to a nerve inhibition, which prevents the muscles from relaxing (Schwllnus et al. 2004).
Although cramps are likely related to overexertion, other predisposing factors may include fluid loss, inadequate conditioning, and electrolyte imbalance. The solution often can be found with massage and stretching. Read More

What is informed consent?

Informed consent is the process of obtaining the client’s signature to confirm that they have read and received a satisfactory explanation of the benefits, limitations and risks of engaging in the services being offered. Clients must be aware that their consent needs to be given freely and that they have the right to withdraw this consent and stop an exercise test or programme or terminate any other service at any time.


Informed consent must be obtained from a client prior to beginning any process in a professional capacity. This includes when a personal trainer collects a client’s personal information, conducts fitness assessments, provides lifestyle advice, designs an exercise programme or instructs exercise. Read More

Do people get addicted to caffeine?

If you’re a morning coffee drinker you probably couldn’t imagine how you could function throughout the day if you didn’t have your early morning caffeine fix. But is coffee actually addictive?


Although coffee has been a popular beverage for centuries, its sustained popularity fails to classify it as ‘addictive.’ Coffee is not associated with the behaviors found of which hard drugs (such as a need for more and more coffee, antisocial behavior, and severe difficulty stopping consumption). If you are a regular coffee drinker who decides to cut coffee out of your diet, you may develop headaches, fatigue, or drowsiness. The solution is to gradually decrease your caffeine intake for a period of time rather than going cold turkey. And be aware, if you should get a headache due to caffeine withdrawal, caffeine-containing medicines such as Anacin and Exedrin will foil your efforts to reduce your caffeine intake. Read More

What causes COPD (chronic obstructive pulmonary disease)?

Life as a personal trainer doesn’t mean that you’re going to be constantly training fit and healthy individuals on a daily basis. The truth is, most clients that you train will be unfit and possibly have a medical condition because of this. So instead of feeling intimidated to work with clients suffering from diseases and certain medical conditions, why not educate yourself in them? Today we are looking at COPD.

Chronic obstructive pulmonary disease (COPD) is the term used most widely by the clinical community for the conditions characterised by generally irreversible airflow limitation. The airflow obstruction is usually progressive and not fully reversible and does not change markedly over several months. It is treatable, but not curable; however, early diagnosis and intervention can significantly slow the decline in lung function and hence lengthen the period in which a person can enjoy an active life. Read More

Spicy Peanut Turkey Goulash

 This recipe is what I call hungry-man food! Hearty and able to satisfy a ravenous appetite. It’s also yummy and very easy to make. You can add whatever vegetables you want, and adapt the spices to your tastes. For example, if you don’t have cumin or red curry paste, you can substitute red pepper flakes or hot oil. This dish is best served with either brown rice or a salad.

Ingredients (Serves 5)

  • 480g of minced Turkey
  • 500g of frozen green peas
  • 130g peanut butter
  • 350ml water
  • 2 to 3 teaspoons of red curry paste
  • 2 to 3 teaspoons of cumin
  • 1 tablespoon of brown sugar

Directions to cook:

In a large nonstick pan, cook the minced turkey until it has lost its pink colour, and then add in frozen peas. Cook for 3 to 5 minutes, stirring occasionally

Add in your 350ml of water, the red curry paste, cumin and brown sugar. Ensure that you mix this in well together. Read More

What is Glutamine?

Glutamine is maybe a supplement that you have heard of before in the gym or read about in a magazine. But what is this? Also who should be taking this?

Glutamine rounds out a list of most important single amino acids for aerobic endurance athletes. Glutamine is found in the highest concentration in the free amino acid pool. More of it is present in slow twitch (type 1) muscle fibers, which suggests a greater need for this amino acid during aerobic endurance exercise.
Plasma glutamine usually follows a pattern of increasing during exercise and then decreasing afterwards. Intense, long-duration aerobic endurance exercise suppresses the immune system especially if athletes are over trained. Read More