I was recently invited and attended the grand opening of Cyclebar Leaside which is a premium indoor cycling facility. They recently opened their doors here in Toronto.
What is extra unique about the studio is that you can access their "cycle star's" aka instructors playlists from your rides. http://leaside.cyclebar.com/cyclebeats-lists/ <- I love this feature since I do a lot of cardio and am always looking for something new to listen to and I just so happen to have spotify anyway.
The class was fun, energetic and unique. I would definitely recommend it to anyone looking for a fun way to spice up their cardio outside of the norm.
I have a youtube video going up that includes my experience with the class on March 17, 2017 5:30 AM. So go subscribe to my youtube channel now so you don't miss it:
www.youtube.com/trainitright
Lastly as she started the cool down I got an instant email with my cycle stats and placing in the class. A disappointing 12th hahaha. Check it out below:
| Anti-depressant could be used to help people choose healthy food |
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Scientists have found a drug that treats depression could be used to help people eat healthily.
In a series of trials researchers found that when people took citalopram, which is used as an anti-depressant and for OCD, they were more likely to opt for healthy food.
Warwick Business School Professor of Behavioural Science, Ivo Vlaev, believes this could be a big development in tackling obesity, which has more than doubled worldwide since 1980 according to the World Health Organization who also calculated in 2014 that more than 1.9 billion adults, 39 per cent of 18-year-olds and over in the world, were overweight or obese.
“These research findings have implications for understanding and treating obesity and even eating disorders,” said Professor Vlaev.
“We found that citalopram increased the number of choices for healthy foods made by people when compared to a placebo. Our trials suggest that after taking the drug people are more likely to make decisions on what food to eat based on health rather than taste.
“It appears to give people the long-term focus needed to consider how food will impact on their health, rather than the short-term decision to go for what tastes better.”
In the paper Serotonin enhances the impact of health information on food choice Professor Vlaev, Molly Crocket, of the University of Oxford, Luke Clark, of the University of British Columbia, and Ulrich Müller and Trevor Robbins, of the University of Cambridge, gave a pill to 27 adults and asked them to choose between pairs of snacks shown on a screen, sometimes they were two healthy options, sometimes two unhealthy foods and sometimes one of each.
They took a single dose of atomoxetine, and then repeated the task but this time taking citalopram, and then a placebo, without them knowing what they were taking.
Citalopram works by lengthening the time serotonin – a chemical that delivers messages to synapses in the brain known as a neurotransmitter – is held by the synapse in the cell, so prolonging its action. The researchers tested the hypothesis that serotonin is involved in value-based decision-making and promotes a focus on long-term goals in dietary choice.
Atomoxetine boosts noradrenaline – another type of neurotransmitter – in a similar way, but there is evidence noradrenaline has a distinct effect on cognitive flexibility and control.
The researchers found that when taking citalopram 60 per cent of the participants’ choices were healthy, while just 45 of them were healthy when taking the placebo. The number of healthy choices made taking atomoxetine was not significantly higher.
By rating the foods on health and taste beforehand, the trials also revealed that subjects’ choices while on citalopram were for health reasons as they more frequently selected the food that had the higher health rating, while on the placebo it was not even a consideration.
“This shows that serotonin is not about controlling impulsivity, but it helps people to have a more long-term focus on their decision,” said Professor Vlaev.
“Citalopram helps to give a boost of serotonin, which is a neurotransmitter involved in the regulation of cognitive processes.
“Our data tentatively suggests serotonin amplifies the importance of health considerations in consumption decisions, perhaps via enhancing a focus on, or the value of, long-term outcomes.
“The lack of a direct effect of citalopram on health or taste ratings of food items also suggests serotonin promotes the integration of health information into choices rather than influencing the health ratings themselves.”
Professor Vlaev believes beyond the connotations to do with food, this research could have an impact on addictions and impulsive behaviours.
“Citalopram offers the potential for a better understanding of consumer food preferences and behaviour and why people still choose unhealthy snacks despite knowing they will be bad for them in the long-term,” he said.
“Also, serotonin-enhancing drugs like citalopram could be given during the initial stages of interventions aimed at changing the lifestyle of overweight and obese patients.
“Indeed, using drugs like citalopram that enhance the long-term goals in value-based decision-making could be used in other situations, like addictions and impulsive behaviours or be used to support psychological therapies for mental health conditions.”
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SPRING INTO SPRING!! 7 Ways to Be More Optimistic
We set the clocks ahead for daylight savings and many of us woke up to a darker sky feeling sluggish thanks to a one hour loss of sleep. If you hit the snooze, pulled the covers up over your head still feeling bummed out about your waistline, bank account, career or love life, you’re not alone. Despite more daylight our worries will still be there. So how do we spring into spring, a season that’s all about new beginnings and rebirth? For practical ways, to cultivate optimism in our lives we turned to Dr. Sanam Hafeez, a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services who shares these tips and tools.
1. Focus on the good.
“A daily exercise I often have my patients do is keep an appreciation or gratitude journal. When you focus on all the things to be happy for in your life then more great things come. Think generally and use your senses. What do you appreciate seeing, smelling, touching, tasting, listening to? Write it down. Within a few weeks you'll train the mind to pivot to an appreciate thought when a negative thought comes,” explains Dr. Hafeez.
2. Make plans.
Making plans to see relatives, to see a new exhibit a movie or to travel gets our mind moving forward towards something positive that we can be hopeful and optimistic about. Dr. Hafeez suggests making plans to do 3 things per month for the next 3 months. “Choose things that you know will bring you joy and then go do them! Feeling excited about what is coming and talking about how fun it will be keeps us optimistic and forward moving,” says Dr. Hafeez.
3. Control what you can, delegate the rest!
We get pessimistic and worry about the worst possible outcomes when we realize that we cannot control every detail. This leads to anxiety and an even stronger feeling of having to control conditions, and even others. According to Dr. Hafeez, this is a trap. “Figure out what needs to get done. What actions you can take. Then let go of anything else that is beyond your control with faith that everything will turn out fine. Envision the desired outcome,” advises Dr. Hafeez.
4. Limit your news watching and avoid it before bed.
“There is a very common pattern I see people falling into,” says Hafeez. “People awaken and immediately reach for their smartphone for news headlines. They then turn on the TV news as background noise. They listen to news in their cars, have news alerts going off on their phones all day, catch the evening news and then the 11pm news before bed. No wonder they're less optimistic! What you choose to look at will impact your mood. Remember, good news doesn’t get ratings,” she adds.
5. Don’t snooze. Instead just breathe.
When the alarm goes off give yourself a few minutes to just lie there, eyes closed focused on your breathing. Breathe in counting to 4 and then breathe out. Do a mental scan of your entire body from head to toe thanking your cells for restoring you as you slept. “Deep breathing is a form of meditation and in the morning, you have a small window of opportunity to decide what kind of day you want it to be,” says Dr. Hafeez.
6. Distract yourself with something that requires focus.
The key here is to pick something you truly enjoy doing and do it daily. It can be painting, coloring, yoga, a 20-minute walk or jog, listening to music and dancing around your living room. “When you are fully engaged in something, you can’t ruminate which leads to pessimism,” explains Dr. Hafeez.
7. Make feeling good top priority.
When you commit to feeling good you instantly start to think more optimistically. According to Dr. Hafeez, when you’re mindful of your own negativity and shift to a better feeling positive thought you feel powerful. You’ll feel like you can conquer anything when you can master your own mindset.
Dr. Sanam Hafeez PsyD is a NYC based licensed clinical psychologist, teaching faculty member at the prestigious Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens.
Dr. Hafeez masterfully applies her years of experience connecting psychological implications to address some of today’s common issues such as body image, social media addiction, relationships, workplace stress, parenting and psychopathology (bipolar, schizophrenia, depression, anxiety, etc…). In addition, Dr. Hafeez works with individuals who suffer from post-traumatic stress disorder (PTSD), learning disabilities, attention and memory problems, and abuse. Dr. Hafeez often shares her credible expertise to various news outlets in New York City and frequently appears on CNN and Dr.Oz.
Connect with her via twitter @comprehendMind or www.comprehendthemind.com
Supplement Spotlight: Phosphatidylserine (PS)
What is it?
A naturally occurring phospholipid found in cell membranes throughout the body, comprised of both fatty acids and amino acids. It serves to maintain optimal cell function and communication but most importantly, is a key building block for brain cells.
For us bodybuilders however, possibly the most attractive benefit of this supplement is in it’s potential to suppress the release of cortisol when taken after a workout. It should come as no surprise that contest prep places a great deal of stress on the body and mind. And when your cortisol levels aren't kept in check, it can really work against you - making it more challenging to drop those last few pounds of excess weight as well as staying full and dense through carb-restricted phases. Supplementing with something like PS can help to balance cortisol levels so you have one less factor working against you during the process.
PS is considered to be part of the nootropic family of supplements (aka smart drugs) and has demonstrated some impressive cognitive-enhancing benefits in research as well – including: boosting mental focus and task performance, preventing short term memory loss, helping with ADHD, combats depression/improves mood, improves Parkinson’s symptoms, improves symptoms and delays the onset of Dementia and Alzheimer’s disease.
Dosing?
600-800 mg daily split over two doses with one dose typically taken in the post-workout period or after intense activity.
600 mg is the common research administered dose per day.
Smaller athletes and females may be able to use 400 mg/day , split over two doses.
Coach Notes
Not the cheapest cortisol support supplement, but on my own trials and with clients, it does seem to provide some great results – both from a physique enhancing perspective and cognitive performance. I usually gauge how well it’s working, by how full and hard a client’s muscles stay while dieting over a period of a month, as well as changes in abdominal fat distribution (i.e. if a client is able to drop body fat a little more efficiently in the core).
(Attached photo - proof you can find it locally. This was at Healthy Planet.)
NATIONAL NUTRITION MONTH: TIPS TO HELP LATINO FAMILIES IMPROVE HEALTH
Society for Public Health Education (SOPHE) encourages everyone to try new and healthy foods
Although March is officially National Nutrition Month, anytime is a good time to eat more nutritiously, points out the Society for Public Health Education (SOPHE). SOPHE offers 12 tips to help Latino-Americans eat more nutritiously.
“National Nutrition Month is an opportunity to learn more about nutrition and try new and healthy foods. Eating healthy foods can help weight management and lower risk for many chronic diseases like heart disease, type 2 diabetes, and cancer, which especially affect many Latino communities,” said Elaine Auld, CEO of SOPHE. She offered the following tips:
Go fresh. Choose fresh seafood, lean poultry, and beans as your protein source. If using ground meats, choose 93 percent lean ground turkey or ground sirloin beef.
Make fresh salsa or black bean dip. Store-bought salsa is often loaded with sodium. If you plan to have more than a tablespoon or two, fresh salsa is a much better option. Guacamole contains healthy fats, but is high in fat and calories.
Measure portions. It is easy to overeat on snacks. Measure one serving so you can save room for the main course.
Favor whole grains. Brown rice is a whole grain and has more nutrients than white rice. Use corn and whole wheat tortillas instead of those made with flour. Buy or bake whole grain breads and baked goods.
Use the plate method. Fill half of your plate with non-starchy vegetables. Fill one quarter of your plate with a lean protein. Then fill one quarter of your plate with a starchy food, such as beans or brown rice.
Use healthy cooking methods. Grill your chicken, fish, or vegetables. You can also try baking, steaming, or broiling. Small amounts of vegetable oil, olive oil, or cooking spray are better options.
Beans make a great protein source. Use dried beans when you can. They are lower in sodium than canned varieties. Always drain and rinse canned beans to remove excess sodium. If you are buying canned refried beans, buy fat-free varieties. Or make your own by blending whole black or pinto beans in a food processor with spices.
Go easy on the cheese. Cheese is high in saturated fat and in sodium. Queso fresco is a great choice if used in moderation. You can also try reduced-fat cheeses.
Substitute healthier options for sour cream. Non-fat Greek or plain yogurt and non-fat plain yogurt have a similar taste and texture to sour cream for much less calories and fat.
Cut your portion size when eating out. If you eat out, split the meal with someone else, eat half the meal and bring home leftovers, or order a kid-sized meal.
Snack on fruits and vegetables. Keep a bowl of fruit out on a table or counter to encourage healthy snacking. Pre-cut veggies and make “grab and go” packets.
Pack your lunch. Skip eating out and bring your lunch.
Substituting foods and even small dietary changes can lead to positive results, notes Auld. Researchers report that more than 40 percent of Latinos are obese.[1] Auld is working with SOPHE members and other partners to decrease those numbers.
“We want to help Latino communities, families and individuals overcome the barriers to good health,” Auld added. “We want to make healthy living easier where people live, learn, work, and play.”
The Society for Public Health Education is partnering in a three-year nationwide project called the National Implementation and Dissemination for Chronic Disease Prevention, funded by the Centers for Disease Control and Prevention. There are 97 projects in communities across the nation assisting people and communities in living healthier lives. Learn more at #Partnering4Health and www.partnering4health.org.
Some tips adapted from the National Diabetes Association.
Brie Larson's Red Carpet Secret Revealed!
Oscar winner Brie Larson's beauty secret for the red carpet before the 89th. Academy Awards: Celebrity facialist, Tracie Martyn. Traci Martyn flew to Los Angeles to prep her skin with her signature trademarked Red Carpet Facial®. It uses the most advanced anti-aging technology available to produce fast results without any downtime.
The restorative and relaxing Red Carpet Facial® treatment is beyond wrinkle-reducing; it helps to lift, firm and contour the jawline, cheek bones and delicate eye area. It encourages collagen formation through suppressing its breakdown and energizing the skin, while improving elasticity to defy gravity. Synergy between the proprietary mild current channeled onto the skin through Tracie's own Resculptor beauty machine, amber and red LED Light and her age-defying, high-performance all-natural skin care line that combines plant based cosmeceuticals and vitamins with organic botanical extracts and essential oils, results in dramatic immediate effects as seen with Larson as well as cumulative results as seen with many of Martyn's A-list clientele who have visited her spa for over a decade. The exclusive combination is "light years" ahead of any other non-invasive, anti-aging approach.
Did you know that it's Women's History Month in some parts of the world? In celebration of International Women's Day on March 8th, we at Train It Right thought it would be a great idea to continue the celebration of women with an amazing, adrenal pumping, inspiring and celebratory workout playlist!!! Do yourself a favor and create a playlist on your favorite music subscription service (spotify, apple music, tidal, etc) with these songs and get your sweat on!!!
Diana Ross - I'm Coming Out
Beyonce - Run The World (Girls)
Lady Gaga - Born This Way
Jennifer Lopez - Let's Get Loud
Christina Aguilera - Fighter
Katy Perry - Roar
Chaka Kahn - I'm Every Woman
Madonna - Express Yourself
Destiny's Child - Independent Women, Pt 1
Adele - Rolling In The Deep
Shania Twain - Man! I Feel Like A Woman!
Aretha Franklin - Respect
Kelly Clarkston - Miss Independent
Alicia Keys - Girl On Fire
Taylor Swift - Shake It Off
No Doubt - Just A Girl
Fergie - Fergalicious
Andra Day - Rise Up
Honey Colony is Having - 20% Off Superfoods
Honey Colony is Having - 20% Off Superfoods. I reviewed their Equilibrium product a while ago on my blog. Definitely worth checking out.
Click here to see what's on sale:
20% Off Superfoods
Hey guys! If you have protein powder in your diet this week and are craving a sweet treat give this recipe a try!
Ps this recipe was sent out in my newsletter so if you aren't subscribed makes sure you do! www.trainitright.com either click the popup or scroll to the bottom.
Healthy Chocolate Lava Cake
This recipe is for those of you who desperately are craving a sweet treat but know enough not to stray too far off of your diet. If you do IIFYM you can easily fit this into your macros.
1 Scoop Protein Of Choice
1 tsp cocoa
1 tsp Baking Powder
1 tbsp PB2 (peanut butter without the fat)
1 Packet of stevia or liquid stevia drops
Almond Milk/Cashew Milk (amount will vary depending on protein)
1. Mix all of the dry ingredients together into a bowl or mug.
2. Add Almond milk slowly and stir until brownie batter is achieved.
2. Microwave 1-2 minutes until there is only a small centre of "goo" in the middle. Think lava cake. I suggest checking every 30s to see.
3. ENJOY! But beware it is addictive!
Knee pain What to do when you get knee pain?
In my experience, 90% of the knee pain reported by athletes can be eliminated using preventative measures or ‘pre-hab’ type activities. These include all of the following measures:
1) Daily stretching. Areas to focus on – quads, IT band, glutes, calves, hamstrings, hip flexors. When any of these muscles become tight, it can result in knee pain. Always stretch when you are warm. Hold each stretch for 20 seconds, breathing slowly and deeply the whole time to encourage muscle relaxation. Stretching has to be done daily in athletes that are training every day and multiple times/day. The more stress on a muscle, the more likely it is to tighten up.
2) Foam rolling. At least every other day, athletes should be using a foam roller and/or rehab ball to find knots and kinks in the lower body and apply pressure to release them aka ‘roll them out’. Foam rolling should be done before or after your stretching. Spend about 5 minutes on each knot that you find, using very slow, small back and forth rolls alternated with constant pressure to stimulate the area to release.
3) Monthly massage therapy sessions. Try to find a therapist that has some experience with athletes – they tend to be able to find issues faster then the average / general therapist. Often times what happens is the muscles of the lower body can start to ‘stick’ together in bunches as the fascia gets tighter. A good massage therapist can identify this and work to loosen up the fascia and eliminate this bunching or sticking together of the muscles. You can also use an athletic therapist in place of a massage therapist, which would address the issue as well.
4) Epson salt baths. At least once per week you should be soaking in a hot bath with 2 cups of Epson salts to stimulate muscle relaxation, reduce muscle soreness and promote recovery. Be sure the salts are fully dissolved in the water by stirring around and lay for at least 15-20 mins. When following these four, maintenance-type does nothing to relieve your knee pain, you could have a mild form of arthritis. Although this is more common in the elderly, it’s not uncommon for athletes to develop it.
The best ways to treat arthritic knees are:
1) Natural anti-inflammatory phytochemicals and bioflavonoids. Some more common options are: curcurmin/turmeric, vitamin C, grapeseed, fish oil, resveratrol, aloe.
2) Anti-inflammatory meds. i.e. Naproxen (Aleve), Celebrex, Ibuprofen (Advil)
3) Reduction/elimination of all high impact activities i.e. box jumps, plyos, etc.
If after all this, you are still experiencing knee pain, the best advice is to see your doctor or a sports medicine clinic to have things investigated further. They will likely do a full assessment and in some cases send you for a ct scan or mri.
