Atlanta Personal Trainer | Fitness Blog by David Buer

Atlanta Personal Trainer David Buer Assists Diabetes Educators with Workout at Phillips Arena

David Buer — Sun, 09 Aug 2009 00:20:14 +0000

Early this morning at Phillips Arena I had the privilege of working with 100+ diabetes educators who had registered to participate in a workout featuring Fitness Expert and Life Coach Bob Harper from TVs The Biggest Loser. The workout was just one of the many events included in the curriculum for the attendees of the American Association of Diabetic Educators Annual Meeting held at the World Congress Center in Atlanta this week. With nearly 4,000 health care professionals in attendance, the annual meeting & exhibition is the largest industry gathering in the world consisting of nurses, dietitians and other professionals who are on the front lines in the fight against diabetes. Consulting an average of 26 patients per week, Diabetes Educators take a personal interest in each patient’s welfare and have a direct influence on which products their patients use.

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How to Perform Walking Lunges

David Buer — Sun, 02 Aug 2009 15:52:56 +0000

Walking lunges just might be the ultimate lower body exercise when performed properly. When considering lower body exercises the lunge may not have the glamor or get the attention like the squat and or the deadlift but when performed with proper technique and execution it is one of the most potent weapons in any training arsenal. Whether your goal is improved athletic performance or stronger and sexier legs the walking lunge is ideal.

The Benefits of the Walking Lunge

Strengthens your glutes, hips, hamstrings and quads.
Improves balance, coordination and core stability.
Improves ability to absorb and create force.

Walking Lunges

Start: Position feet hip width apart, chest out shoulders back and arms holding dumbbells straight down by your sides. Make sure to keep your core tight throughout the movement.

Execution
• Step forward with first leg. Land on heel then forefoot.
• Lower body by flexing knee and hip of the front leg until thigh is parallel to the floor.
• Briefly pause at the bottom position before pushing through your heel, extending the hip and knee returning to starting position.
• Squeeze your glutes upon returning to the top then lunge forward with opposite leg.
• Repeat by alternating lunge with opposite legs.

Tips:

Beginners should start with static or isometric lunges to reduce the risk of injury by limiting the range of motion and strengthening your body its weakest point of the lunge position. Perform multiple sets of 10-30 second isometric holds in the bottom position of the lunge until your legs are prepared for the impact associated with the full range of motion.
Focus on crisp, clean and powerful movements.
Keep your torso upright during the lunge, flexible hip flexors are important.
The heel of your rear leg should be pointing towards the sky.
The lead knee should always point in the same direction as the foot and should never angle forward past your foot.
Focus on driving through the floor with your heel.
Maximum effort on every single repetition in order to recruit the maximum number of muscle fibers.
Longer lunges are recommended to place greater emphasis on your glutes, hips and hamstrings.

Variation:
• Increase difficulty by adding resistance, performing more reps or spending more time under tension in the lunge position. Pause at the bottom of each lunge for 5-10 seconds. Adding resistance should be followed in the progression of body weight> dumbbells> barbells> overhead variations.

Keep up with Atlanta Personal Trainer- David Buer on Twitter and Facebook for all the latest fitness news and tips.

Reduce Body Fat with CLA

David Buer — Mon, 20 Jul 2009 02:06:00 +0000

CLA (conjugated linoleic acid) is a naturally occurring omega-6 polyunsaturated essential fatty acid found in meat and dairy products. Studies have shown that supplementing with CLA can help reduce body fat by inhibiting the activity of the enzyme lipoprotein lipase (LPL). This enzyme transfers fats from the bloodstream to the fat cells. As a result of the decreased enzyme activity the transport of fat into fat cells is blocked.

Conjugated linoleic acid (CLA) is derived from safflower oil, and is conveniently provided in easy to swallow soft gel caps by a variety of vitamin companies. Supplementing with CLA along with following a proper diet and exercise program can lead to accelerated weight loss.

Beside CLA’s trimming effects on your waistline it is also known for having anti-carcinogenic (anti-cancer) properties, ability to help balance blood sugar levels, elevate energy levels, improve the appearance of hair, skin and nails, brain function and potentially reduce blood pressure and cholesterol levels. Given its countless benefits, CLA is definitely a supplement health concious individuals should consider adding to their diet.

Please consult with your physician prior to using any over the counter supplement.

Keep up with Atlanta Personal Trainer- David Buer on Twitter and Facebook for all the latest fitness news and tips.

Literature Cited

Blankson, H., Fagertun, H., Gudmundsen, O., Stakkestad, J.A., Thom, & E., Wadstein, J., “Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans.” J. Nutr., 130: 2943-2948, 2000.

Burn More Calories with Circuit Training

David Buer — Sat, 18 Jul 2009 17:58:00 +0000

Are you always on the go and don’t have time for a long drawn out workout? If so, total body circuit training just may be the perfect way for you to get the results you need in the fraction of the time. Try incorporating a routine that combines strength training exercises targeting all major muscle groups sandwiched between intervals of aerobic activity. Implementing aerobic activity between strength exercises will allow you to maintain an elevated heart rate throughout the workout and will maximize the total number of calories burned. How many calories? Potentially up to a whopping 400 calories (equivalent to a Quarter Pounder off the McDonald’s menu) in a single 20 minutes session.

This workout can be adapted to suit any fitness level but the one depicted here is for intermediate levels. If you have knee injuries, talk to your physician about high-impact alternatives for the knees.

Example: Circuit Training Workout

Instructions:
Perform each exercise in sequence with limited or preferably no rest.
Complete the circuit a total of 2-times.
Maximum effort is required for every repetition of each exercise to achieve optimum results.

Aerobic activity: Jumping rope- 3 minutes
Push- ups- Max reps
Pull- ups- Max reps (perform inverted row if no pull-up bar is available)
Burpees- 60 seconds
Walking lunges- 20 reps each leg
Stability ball hamstring curls- 20 reps
Aerobic activity: Mountain climbers- 60 seconds
Alternating leg step-ups into bicep curl into shoulder press- 20 reps
Bench or chair dips- 20 reps
Aerobic activity: Jumping jacks- 60 seconds
V-ups- 20 reps
Plank- 60 seconds
repeat with limited or no rest

Equipment

Doorway pull up bar
Stability ball
Jump rope
Bench or stable chair

Keep up with Atlanta Personal Trainer- David Buer on Twitter and Facebook for all the latest fitness news and tips.

Nutrition fact found on menu at the McDonald’s website

Fitness in the Workplace

David Buer — Tue, 14 Jul 2009 16:28:00 +0000

If lately you’ve been having trouble getting out of bed for a much needed but oh so dreaded morning workout, don’t get discouraged. Go ahead and hit the snooze button but only as long as you make plans for a power lunch. Your afternoon lunch hour can be the perfect opportunity for you to catch up on some exercise while still leaving plenty of time to eat. An afternoon workout is not only convenient but has been shown to give you the energy boost you need to make it through another productive day. Making time for a physical activity as simple as a 30-minute walk can help you burn an additional 150 calories per day, rev up your metabolism, trim your waistline and get you one step closer to your health and fitness goals. Recent studies have even shown that more and more companies around the U.S. are creating fitness centers in the workplace. Employers have found it to be quite beneficial when it comes to lowering health-care costs, absenteeism and work related stress while increasing employee productivity and morale. It’s a win win situation!

Keep up with Atlanta Personal Trainer- David Buer on Twitter and Facebook for all the latest fitness news and tips.

Take Control and Prevent Obesity

David Buer — Sun, 12 Jul 2009 15:25:00 +0000

A recent study by National Center for Chronic Disease Prevention and Health Promotion suggest that 72 million adults in the U.S. are obese, that’s approximately one third of the population along with an additional 16% of the child population. Obesity rates for adults have doubled and rates for children have tripled since 1980. This includes all groups in society—irrespective of age, sex, race, ethnicity, socioeconomic status, education level, or geographic region.

Obesity has physical, psychological, and social consequences in adults and children. Children and adolescents are developing obesity-related diseases, such as type 2 diabetes, that were once seen only in adults. Obese children are more likely to have risk factors associated with cardiovascular disease, including high cholesterol levels, high blood pressure, and abnormal glucose tolerance.

At what point do we as American adults say that enough is enough and take responsibility for our actions?

In the past we could rely on schools to set a foundation of healthy habits amongst our kids but unfortunately as school districts have faced budget cuts so have their physical education programs.

In today’s society it is even more essential for us to be positive role models for our youth. This includes taking the initiative to educate ourselves on the causes and prevention of this epidemic. Arming yourself with knowledge is the fist step to understanding how we can modify our lifestyle to incorporate more physical activity and decreasing the number of foods rich in sugars, saturated fat, sodium and empty calories within our diets. Having our youth see adults leading by example will encourage them to exercise more and make healthier eating choices. A change small as substituting a fraction of the time our younger generations sit in front of the television, computer or play video games with an outdoor activity can be the difference that prevents a life altering disease.

We can also promote change by contacting local government officials to increase the amount and quality of active physical education in schools and childcare programs. Even increasing access to safe places for physical activity in communities by creating and maintaining parks, sidewalks and bike lanes along with providing incentives for smart growth designs that make communities more livable and walkable can be the start of the change we need to reduce obesity in America.

Keep up with Atlanta Personal Trainer- David Buer on Twitter and Facebook for all the latest news and fitness tips.

Content source: National Center for Chronic Disease Prevention and Health Promotion along with the Center for Disease Control

NBC’s Paul Ossmann Wins at The 2009 US Outdoor Track and Field Championships

David Buer — Fri, 10 Jul 2009 22:50:00 +0000

NBC‘s 11 Alive Chief Meteorologist Paul Ossmann captured the 2009 US Track and Field Outdoor National Championship in the Shot Put yesterday after already winning the US Indoor Championship earlier this year.

I have had the honor of training Paul over the past 5-months preparing for this very event utilizing a variety of unique training methods to improve total body explosive power, speed, strength, flexibility, balance and agility. This victory is truly a reflection of Paul Ossmann’s hard work, sacrifice and determination.

Congratulations Paul Ossmann!!!

Keep up with Atlanta Personal Trainer- David Buer on Twitter and Facebook for all the latest news and fitness tips.

Slim Summer Cocktails | The Skinny Mojito

David Buer — Tue, 07 Jul 2009 22:09:00 +0000

The Skinny Mojito is the perfect way to enjoy the summer’s most refreshing beverage without the effects of the high calories and sugar on your waistline.

Ingredients

1 oz. Rum
12 Mint leaves
6 oz. Sprite Zero
1 tablespoon Splenda
1 oz. Lime Juice
2 Lime Slices
Crushed Ice

Directions

Muddle mint leaves in the bottom of the glass.
Add Sprite Zero, rum, Splenda and lime juice. Stir well.
Add desired amount of crushed ice and garnish with limes and leftover mint leaves.

Now sit back and enjoy!

Nutritional Content
1-serving: 8 oz.
Calories: 73
Fat: 0.1 g
Sodium: 29 mg
Carbohydrates: 2.5 g
Sugar: 0.5 g
Fiber: 0.1 g
Protein: 0.1 g

This nutritional content fits within the guidelines of any low to moderate carbohydrate diet including the Zone Diet, Atkins and South Beach Diet. Please drink responsibly!

Keep up with Atlanta Personal Trainer- David Buer on Twitter and Facebook for all the latest news and fitness tips.

Controlling Type 2 Diabetes with Low-Carb Diets

David Buer — Tue, 07 Jul 2009 02:40:00 +0000

A recent six-month study on low- carb diets conducted by the Duke University Medical center researchers showed that diets consisting of no-glycemic index foods leads to greater improvement in blood sugar control than low glycemic index foods

According to lead author Eric Westman, MD, director of Duke’s Lifestyle Medicine Program, patients who followed the no-glycemic diet experienced more frequent reductions and in some cases elimination of their need for medication to control type 2 diabetes.

“Low glycemic diets are good, but our work shows a no-glycemic diet is even better at improving blood sugar control,” he says. “We found you can get a three-fold improvement in type 2 diabetes as evidenced by a standard test of the amount of sugar in the blood. That’s an important distinction because as a physician who is faced with the choice of drugs or diet, I want a strong diet that’s shown to improve type 2 diabetes and minimize medication use.”

Volunteers with obesity and type 2 diabetes were randomized to follow either a low-carbohydrate ketogenic diet consisting of 20 or fewer grams of carbohydrates or a low-glycemic/ 500 calorie diet . Each group attended meetings and was provided nutritional supplementation along with exercise programs.

After 24 weeks, their glycemic control was determined by a blood test that measured hemoglobin A1C, a standard test used to determine blood sugar control in patients with diabetes. Of those who completed the study, the volunteers in the low-carbohydrate diet group had greater improvements in hemoglobin A1C. Diabetes medications were reduced or eliminated in 95 percent of the low-carbohydrate volunteers, compared to 62 percent in the low-glycemic group. The low-carbohydrate diet also resulted in a greater reduction in weight.

“It’s simple,” says Westman. “If you cut out the carbohydrates, your blood sugar goes down, and you lose weight which lowers your blood sugar even further. It’s a one-two punch.”

“These lifestyle approaches all have an intensive behavioral component. In our program, people come in every two weeks to get reinforcements and reminders. We’ve treated hundreds of patients this way now at Duke and what we see clinically and in our research shows that it works.” says Westman.

This diet is far from easy and takes a high level of discipline but the results clearly speak for themselves.

The findings are published online in Nutrition and Metabolism along with ScienceDaily.com

This research is funded by the Robert C. Atkins Foundation.

Adapted from materials provided by Duke University Medical Center.

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Low- Carb Blueberry Pancake Recipe

David Buer — Mon, 29 Jun 2009 19:52:00 +0000

These delicious low- carb blueberry protein pancakes are perfect to settle any sweet craving and add high quality muscle building protein to any diet.

Nutritional Content

Serving size: 1 Pancake
Calories: 190
Fat: 2g
Protein: 35g
Carbs: 8g
Fiber: 1g
Sugar: 4g

Ingredients

* 1/4 cup of fresh blueberries (approximately 25)
* 1 scoop of vanilla whey protein (31g)
* 3 large egg whites
* 1/2 teaspoon of cinnamon
* 1/4 teaspoon of salt
* 1/2 teaspoon of baking powder
* non-stick cooking spray

Instructions

* Combine and mix all dry ingredients in a medium bowl with egg whites
* After combining all ingredients and blueberries and allow for the batter to sit for 2 minutes
* Pre- heat small skillet to medium heat and spray on cooking spray
* Empty batter into skillet and lightly brown brown both sides
* Serve with fresh berries, all natural peanut butter and bananas or sugar free maple syrup

Now sit back and enjoy! All though they are no where near as fluffy or tasty as the ones found on the I-Hop menu, they are an ideal substitute for anyone watching their waistline. Perfect for followers of low glycemic diets like the Atkins, Perricone Prescription or South Beach Diet.

Keep up with Atlanta Personal Trainer- David Buer on Twitter and Facebook for all the latest news and fitness tips.