I attended my first personal training conference last weekend!
They hold events in all of Canada’s major cities, with the biggest event in Toronto each summer. Apparently Toronto’s conference is one of the largest in the world for fitness professionals with over 10,000 delegates and 400 sessions with speakers like Jillian Michaels.
I was quite impressed with Edmonton’s and learned so much in one day. I went to four amazing sessions. Despite there being four sessions at each time, I went to the same speaker three times in a row. I wish I could have attended many more sessions!
I wanted to share a bit about each session so put a blurb of what they were about under the title then listed the three top tips or lessons learned. I’ve listed the sessions in the order I attended them.
The gentlemen I listened to are experts in their fields and were big on research and citing other professionals and studies.
Effects of strength training on weight loss. By Alexandre Pare
Proponents of strength training have long claimed it to be a crucial part of weight loss programs. But is that true? This workshop may shock some of your training concepts.
- If you gain one pound of muscle mass, you only burn an extra 20 calories per day at rest. (Cardio is a better option for weight loss; however, strength training is important and there are so many health benefits.)
- Lactate production is crucial to elicit a growth hormone (GH) response, which burns fat. Large, multi-joint exercises produce lactate.
- GH increases during the night, so adequate rest and sleep are essential.
Women’s symposium. By Scott Josephson
Muscle strength, body composition, metabolism, peri-menopausal challenges and the hormone roller coaster can play an enormous role in cardiovascular and weight training programs. Learn how to create a superb training program for women, and determine the appropriate dietary intake and energy expenditure guidelines.
- Genetic variations influence energy metabolism. (Studies show that genes explain approximately 50% of weight. Also consider hormones, age, body shape, etc.)
- Females tend to restrict calories, which contributes to BAD (bone loss, amenorrhea and disordered eating) and a lower metabolic rate.
- When your hormones lose balance, your body acts in unpredictable ways (increased fat storage, poor thyroid function, cravings, etc.) The body strives for homeostasis.
Eating for energy. Eating for performance. By Scott Josephson
There’s a fundamental difference between regular fitness and athletic intake – training like a pro requires eating like one. We’ll cover several steps for specific nutrient timing, calorie intake and caloric quantities, helping hormones, and the role of phytoestrogens, probiotics, and antioxidants. Sports nutrition is the core component to any program.
- Training as an athlete requires eating like one to maximize performance, recovery, and repair. (What you eat and what nutrients your body absorbs today prepares you for tomorrow.)
- Nutrient timing – 65% of carb intake for the day can fall into a five-hour window around workouts.
- Eat protein with a high biological value (the quality of a protein- how well a body can use and absorb it). He cited whey proteins or Sunwarrior as a vegan option.
If you don’t already read Cotter Crunch, check out Lindsay’s blog. She’s a Nutrition Manager and Fitness Consultant who keeps her professional triathlete husband well nourished! She often writes about eating for performance.
No bones about it. Osteoporosis programs and prevention. By Scott Josephson
Over 30 million Americans have osteoporosis and 80% of them are women. Learn about practical preventive treatments, functional techniques, bone physiology, risk factors, and dietary and pharmaceutical supplementation.
- People at high risk for osteoporosis: small or thin-boned Caucasian or Asian women, family history, consistent amenorrhea (loss of period), early menopause, excessive exercise, and eating disorders.
- Prevention programs: high resistance training focusing on hips, spine, and knees (bone loading), and proper vitamin absorption.
- If someone has it, maintain their bone density levels with multi-joint movements with a focus on functionality, mobility and balance.
Remember, I’m not a dietitian or expert in this field! This information is for interest. If you want to learn more, here are some resources:
Women have unique needs, especially if they’re active. Find a sports nutritionist or dietitian to help ensure you’re fuelling your body the right way.
Have you seen a nutritionist or dietitian? Do you have any healthy links to share?