The truth about diet supplements

Goggle "diet supplements" and you'll get about 13 million search results, most from companies selling products that promise to cure your weight problem - in as little as a week. Their proprietary formulas, which can cost $40 a bottle and up, are touted as "all natural", "healthy" and "proven to work" with "no side effects". But weight loss is neither quick nor easy. Nothing "melts fat away", and certain pills can have serious side effects. Dietary supplements do not have to be tested for safety or effectiveness, nor do they have to list warnings or contraindications. And the FDA can pull them from the market after there's proven evidence of harm. Products such as ephedra, dimethylamylamine or geranium oil, have serious problems and even deaths were reported. Some weight loss products have been found to contain undeclared pharmaceuticals, which can be harmful if not used properly. Bottom line: don't expect such supplement to help you lose much weight. Even if some do cause you to lose a few pounds, none are proven to sustain weight loss, which is key. Exercise and healthy diet are still the safest and best way to meet and maintain your body weight. (adapted from University of California, Berkeley Wellness Letter). In my next blog I will present some good food choices for fall. Enjoy the great weather and keep training everyone!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Tabata training: ideas

If you are ready to try Tabata training - here are some ideas for you to try in the gym or at home. Remember to set your stopwatch for 20 seconds work/10 seconds rest for 8 sets. There is also a free App for Tabata training - check Itunes store. You can work cardio intervals using skipping rope, jumping in place, jumping jacks, birpees or on a bicycle. Ed, a massage therapist from Abbotsford reports: "One thing I‘ve found with Tabata training as applied to cycling (outdoors or in) is to increase the sessions to 40 seconds “on” and 20 seconds “off. It takes longer on a bike to get your heart rate up, due to pedal cadence, and switching gears as you speed up. I originally did the 20/10 method for a couple of years, then saw pro cyclists doing the 40/20 method. After changing, I noticed a significant increase in my strength (in sprints and climbing), and speed (increased threshold) while training/racing, and able to get my heartrate up higher during the tabatas. Secondly, as a long time back problem sufferer, athlete and RMT/trainer, I believe that if there is an activity a person can do pain free, then tabata training could be included." For Strength training I do the following with my clients: . Squats . Biceps curls with 5 or 8 lbs free weights or tubing . Lunges . Push-ups (on knees or on toes) . Tubing Rows . Kick-backs with 3 or 5 lbs free weights or tubing Happy Training!

My next hike is Hike the Chief, for Women only, Saturday Oct 6 Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Tabata Training part 2

Many of you were interested in learning more about Tabata training. Tricia, an RMT from Alberta asks "Have you had good results with this method if your client has disc and vertebral issues"? The answer is below - no, I would only use this method with healthy individuals. Should You Try Tabata Training? Tabata training promises big results in little time, but true Tabata training requires participants to push themselves to the max—and that level of intensity is definitely not for everyone. Working out at such a high intensity is only appropriate for healthy, intermediate to advanced exercisers who have experience and knowledge in the type of exercise(s) they're doing. Tabata training takes your body to the extreme, so it's best if you've been working out regularly and are very comfortable with the exercises you'll be doing (more on that later). This ensures that you have better awareness of how hard to push your body (or when to back off) and that you have the know-how to maintain form (or modify your weight or exercise) when your body tires as you go through the intervals. With that said, beginners can try Tabata-inspired intervals at a lower intensity that's more appropriate for their fitness level. However, anything less than maximum effort won't get the true Tabata training results. As always, if you're trying Tabata—or any new exercise—for the first time, it's a good idea to get it approved by your doctor and work with a fitness professional until you feel comfortable doing it on your own. How Can I Incorporate Tabata Training into My Workouts? Adding Tabata training into your workouts is easy! Swap one to two of your usual cardio workouts a week for quick Tabata training. Remember, you're doing precisely 20 seconds of maximum effort followed by just 10 seconds of rest for a total of seven to eight intervals. This can be done with almost any form of cardio exercise, including running, swimming, cycling, plyometrics, jumping rope and more. Can I Just Do Tabata Training for All of My Workouts? Tabata training may help you get some great results, but it certainly shouldn't take the place of all of your workouts. Because it's at such a high intensity, you should only do it a few times a week so that your body has enough time to fully recover (we pretty much guarantee you'll be sore from it!). And consider this: While there is a lot of research on Tabata and its ability to boost a person's fitness level, there's much, much more research that confirms how moderate exercise can improve your fitness and your health—with far fewer risks than high-intensity exercise. So it's still a good idea to continue including traditional (think longer, less-intense) cardio workouts as well as strength-training sessions and flexibility training for a well-rounded fitness plan. In my next blog I will present some strength training Tabata intervals for you to try. Happy Training!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257