DPT August Client of the Month: Chrissy C

Congratulations to our August Client of the Month, Chrissy!

Chrissy has been training with the DP family for just over two years and we’re so proud and excited to give her this award!

Chrissy COM e1411918710397 DPT August Client of the Month: Chrissy C

 

Here’s some more about Chrissy:

Hometown:  Dunkirk, NY (approx 50 miles SW of Buffalo)

What brought you to DP? Essentially DPT and I met online. icon wink DPT August Client of the Month: Chrissy C One afternoon while feeling particularly frustrated with my body/weight I googled “Cambridge Personal Trainers” and DPT was listed at the top of the results page. I checked out the website, filled out the form to get more info and quite honestly forgot all about it until I received a response from Callie scheduling an appointment. Best google search I’ve ever done!

How long have you been training? A little over two years.

What do you do in the real world? I’m a Psychologist and am the Coordinator of Sexual Assault Services at a university in the area.

What is something we might not know about you? I’m getting married next weekend! Ahh!

What’s your favorite exercise? Squats, TRX stuff, valslide stuff

What’s your greatest gym achievement so far? This!! And flipping one of the big huge tires (with help from Emily)

What motivates or inspires you? Emily once told me to “set my intention” at the start of the day and to let that guide the decisions I make as the day progresses. When I catch myself struggling I try to reset using that framework. At the gym I’m definitely inspired by the other DPT clients and the trainers.

What is a short term goal and a long term goal for you? Short term: do an unassisted pull up! Long term: continue to maintain the changes I’ve made over the past couple of years.

What would be your advice for a new client at DP? Be patient with yourself and trust the process! Focus not only on the physical changes you want to see but also on creating a healthier relationship with yourself and your body. No negative self talk!

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Ask Your Trainer: What’s the Deal with Fat?

We get a lot of questions about fat, how to cook with it and what types of oils are okay. Here’s Emily to answer all of those questions….

What oil should you be cooking with?

This depends on what method you are using to cook your food.

When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize or go rancid easily. What does this mean?

When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to be consuming.

The most important factor in determining an oil’s resistance to oxidation and rancidification, both at high and low heat, is the relative degree of saturation of the fatty acids in it.

Saturated fats have only single bonds in the fatty acid molecules, monounsaturated fats have one double bond and polyunsaturated fats have two or more.

It is these double bonds that are chemically reactive and sensitive to heat.

Saturated fats and monounsaturated fats are pretty resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking.

Alright, now let’s talk about each type of cooking fat specifically.

The Best Options:

Coconut Oil

When it comes to high heat cooking, coconut oil is your best choice.

 Over 90% of the fatty acids in it are saturated, which makes it very resistant to heat.

This oil is semi-solid at room temperature and it can last for months and years without going rancid.

Butter

Butter was also demonized in the past due to its saturated fat content.

But there really is no reason to fear real butter. It’s the processed margarine that is the truly awful stuff.

Real butter is good for you and actually fairly nutritious.There is one caveat for cooking with butter. Regular butter does contain tiny amounts of sugars and proteins and for this reason it tends to get burned during high heat cooking like frying.

If you want to avoid that, you can make clarified butter, or ghee. That way, you remove the lactose and proteins, leaving you with pure butterfat.

Make sure to choose butter from grass-fed cows. This butter contains more Vitamin K2, CLA and other nutrients, compared to butter from grain-fed cows.

Olive Oil:

Studies on olive oil show that despite having fatty acids with double bonds, you can still use it for cooking as it is fairly resistant to the heat. So using olive oil for sautéing, and frying is fine. Perhaps the best use is for dipping, sauces, and dressings.

Make sure to choose quality Extra Virgin Olive Oil. It has much more nutrients and antioxidants than the refined type. Plus it tastes much better.

Keep your olive oil in a cool, dry, dark place, to prevent it from going rancid.

Avocado Oil

The composition of avocado oil is similar to olive oil. It is primarily monounsaturated, with some saturated and polyunsaturated mixed in.

It can be used for many of the same purposes as olive oil. You can cook with it, or use it cold.

What is the best cooking spray?

The best option is instead of buying a prepackaged can, acquire an oil misters and use olive oil. This even works for baking.

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How to Unleash Your Inner Athlete

I really and truly believe that everyone has an inner athlete. Regardless of what level, who doesn’t want to feel bad ass, strong and just unstoppable?

There are several things you need to do to keep pace with that inner athlete and harness it into a successful, healthy and bad ass body.

In this video check out the 6 tips for becoming a better athlete (this applies to everyone so check it out).

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Ask Your Trainer: Will Strength Training Make Me Bulky?

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Ask Your Trainer: How to Stretch (and more)

In this week’s edition of Ask Your Trainer we have compiled a few questions into one category, stretching. There are also some other golden nuggets thrown in at the end so be sure to check this one out.

How do I stretch my back?

My favorite is controlled breathing, and very very slowly reaching for my toes while trying to bend in two, focus on the breathing and where i’m trying to stretch, I stop when I hit my “stretch” zone- James

I also like to get people opened up through their Lats and thoracic spine so have them grab the door way or a post on the rig with one hand (they are facing it) and bend their knees and then round their back a bit so they feel it all along the upper/mid/side of their back- Callie

How do I stretch my knee?

You can’t specifically stretch the knee itself, but I will stretch the hamstrings, foam rolling the t-bands, and typically I will do a few exercises to warm up the muscles around the knee, off-days I will do them to strengthen the muscles…but the real question is why does your knee hurt?  If it’s from working out, you’ll want to take a look at your movement patterns especially on a squat or lunge- James

Does foam rolling help cellulite?

As far as foam rolling being able to roll and reduce cellulite, there are some schools of thought that it does promote tissue quality and blood flow but as far as the direct goal of foam rolling, it’s not to reduce cellulite but instead promote healthy tissue and mobility.- Callie

What does a KB swing work?

Legs and core

How do I increase my abdominal strength?

Core exercises like planks, roll-outs, Turkish Get Ups and remembering to flex the abs on almost all the exercises we do, as most involve the core.- James

Focus on bracing the body as a unit when performing any exercise (especially push ups,swings,  squats or dead lifts). Also exercises that require bracing and anti-rotation like plank variations, Valslide Body Saws, Palloff Presses and Farmers Carries are awesome. – Callie

Bonus Question….

Do the trainers work out together?

YES! Every Friday.

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Durbrow Performance Training July Client of the Month: Gabe Swanger

Congratulations to our July 2014 Client of the Month, Gabe Swanger!

Gabe has been training with the DP family since January 2014 and in that time has transformed into a total training animal. Gabe came in already super motivated and focused but in the last few months he’s really come into his own by understanding what his body can do and how to use his strength in a coordinated way.

This includes recently working on a 3-Ring Push Up with both hands on rings and his feet in a third ring. This is a very impressive feat of strength, core strength and balance.

Since starting his training this winter, Gabe has lost 6% body fat, 11 inches and added 7 pounds of muscle.

As impressive as his physical transformations have been, Gabe has also become one of our best leaders and motivators during each session. He’s always there to help out a fellow training family member and give them props in a very motivating way.

We laugh about how when Gabe started training I said to him “You would run through that wall if I asked you to.”

That statement is definitely still true, and is a testament to Gabe’s motivation, dedication and coachability. Now he’d probably strategically break the wall down using a nice combination of strength, power and avoiding injury icon smile Durbrow Performance Training July Client of the Month: Gabe Swanger

Congrats again Gabe, you deserve it!

 

Gabe COM e1409161371527 Durbrow Performance Training July Client of the Month: Gabe Swanger

 

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Ask Your Trainer: What Should I Eat Before and After I Train?

We’re back with another week of the Ask Your Trainer segment. We get this question a lot. “What should I eat before I train?”

Here’s our resident nutrition expert, Emily, with your answers:

Before Training:

You should try to  always eat something before you workout. What you eat depends on your individual tolerance.

Even a spoonful of almond butter or a half of a banana will be helpful. Try not to push your body on a completely empty stomach. You’ll be able to burn more calories in a session if you train after a solid meal or snack, and you’ll support muscle mass, which burns calories all day long just by sitting on your body.

On an empty stomach we tend to run out of gas during our workout, have brain fog and truly do not get the most out of our muscles.

There is lots of debate about working out on an empty stomach, one of which is that if you body is void of food, then it is void of glycogen, so your body will need to go to fat for energy.

Glycogen is the stored carbohydrate that your body uses as its preferred fuel source during exercise. The problem here is that the body doesn’t go to your fat stores. More often instead the body will go to your glucose rich muscles for an energy source, and save the fat for later.

Working out on an empty stomach will eventually lead to muscle breakdown.

Maintaining muscle =more fat burn.

So your best bet, have something to munch before you hit the gym. It doesn’t have to be much but something to get your body a little glycogen to convert to that energy rich glucose.

Try not to eat the hour or so before your workout. The ideal time to consume food is about two hours before the activity begins. Try to consume  protein, fat and complex carbohydrate will aid in your performance. Do not ever overeat!

Protein will help prevent more muscle damage than needed, it will also flood your blood with amino acids, this help build muscles, bigger and stronger.

Fat will assist in providing a little energy, without the blood sugar spike of a carbohydrate. Fats digest slowly so they help to maintain blood glucose and insulin levels and keeps you on an even keel.

Carbohydrate fuels your training and helps with recovery. It’s a popular misconception that you only need carbs if you’re engaging in a long (more than two hour) of endurance exercise. In reality, carbs can also enhance shorter term (one hour) high-intensity training.

So unless you’re just going for a quiet stroll, ensuring that you have some carbs in your system will improve high intensity performance. Preserves muscle and liver glycogen. This tells your brain that you are well fed, and helps increase muscle retention and growth. Stimulates the release of insulin. When combined with protein, this improves protein synthesis and prevents protein breakdown. Another reason why a mixed meal is a great idea. No sugary carb drinks required.

If you need to reach for something quick, roll some almond butter in oats on a spoon and head out the door. Or a protein shake with nut butter.

After Training:

After should always be protein & complex carbohydrate. Protein to aid in repairing/rebuilding muscle, and carbs to aid in building new muscle and to help get your body some glucose so you are not starving later. To make the most of your workout, eat within 2 hours prior to your sweat session.

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Somerville Personal Training Ask Your Trainer: How to Get Results

This edition of the Ask Your Trainer segment features kind of a loaded question.

How do you get results?

The important thing to know about this question is that results depends on what YOU view as important. If it’s not important to you, it won’t last long.

In this video Callie will break down exactly what you need to do using two simple strategies to get better results.

Check it out here:

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Ask Your Trainer: Why Do We Warm Up?

Warming up is key. Most people if left to their own devices however, won’t do enough of this. Check out this video where I break down exactly why you need to warm up and the importance of prepping your body before each training session.

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People Ask Me This All the Time

How do you find a balance?

I get this question a lot. Everyone wants to know how to get lean, eat right, get results AND still have a life.

In the beginning it’s hard. There is not a balance when you first start out. You have to dedicate yourself to your goals with laser focus. If you want to achieve them 80% of the way, you can still have pizza and ice cream once and a while.

If you want to change your body composition (how much fat and muscle you have) 100%, then you have to commit.

There’s no other way around it. You can’t have it all in the beginning. 

I’m not saying you have to adopt a steady diet of boiled chicken and broccoli at every meal. You can still eat delicious food, you will just have to stay within your daily goals and be sure to get your 4-5 training days in.

What about when you have hit your goal of body composition? Maybe you find a new goal and it becomes that you want to build more muscle or strength in certain exercises.

That’s where a lot of our clients are at right now. It’s a pretty cool thing to have happen. 

But what comes along with that is the dreaded word that everyone is searching for. Balance.

I was thinking a lot about this yesterday after a conversation with one of our clients.

I wanted her to make sure that she gave herself some compassion, not beating herself up during a particularly stressful time.

It got me to thinking about what balance means for me personally.

It’s knowing the difference between making excuses and having compassion for yourself.

Things will always come up in life. You have to determine whether you are making an excuse or whether you’re giving yourself a break and understanding that you can’t be perfect. Use your goals as your compass. Do your behaviors match up with your goals?

If not, then figure out what the real issue is. I am pretty sure the real issue is NOT that you just have to have that ice cream every night.

It’s probably a different trigger. Stress, fatigue (your body craving sugar) or boredom, maybe?

Are you making an excuse or giving yourself some compassion?

Have a great week,

Callie

P.S. If you’re ready to take the next step to finally achieving your goals and ditching the excuses then click here to fill out an application to the Durbrow training family.

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