Dean Callis Personal Training

The Carrot Cake Smoothie

Mon, 20 May 2013 15:53:31 +0100

Instead of a big piece of carrot cake, try this smoothie instead: carrot juice, almond milk, Greek yogurt, honey, cinnamon, nutmeg, frozen banana, ice, flax.

Photo

Mon, 20 May 2013 11:30:15 +0100

Okinawan People: Sweet Potatoes Not Couch Potatoes

Sat, 18 May 2013 13:55:00 +0100

Okinawa is one of the Ryukyu islands south of Japan. Since 1976 the Japanese Ministry of Health has been studying older Okinawan’s, hoping to unlock the secrets of their amazing good health. What’s most interesting about them is that they have the longest disability-free life expectancy in the world. Okinawa boasts the highest percentage of centenarians anywhere in the world. Heart disease rates are low and there are 80% fewer heart attacks in Okinawa and Okinawan’s who have had heart attacks are more likely to survive compared to the rest of the world. Breast and prostate cancer are so rare as to be unheard of among the older population. Obesity is also equally as rare.

The average Okinawan citizen consumes at least seven servings of vegetables daily, and an equal number of grains (in the form of noodles, bread, and rice many of them whole grains). Add to this two to four servings of fruit, plus tofu and other forms of soy, green tea, seaweed, and fish rich in omega-3’s (three times weekly). Sweet potatoes, bean sprouts, onions, and green peppers are prominent in the diet. Vegetables, grains, and fruits make up 72% of the diet by weight. Soy and seaweed provide another 14%. Meat, poultry, and eggs account for just 3% of the diet, fish about 11%. The emphasis is on dark green vegetables rich in calcium (Okinawan’s like other Japanese people, don’t eat much dairy). Okinawan’s do drink alcohol, but women usually stick to one drink a day, while men average twice that. Moderation is the key.

The Okinawan people are far from sedentary. Most practice martial arts and traditional Okinawan dance. They garden, they walk. They even work at the ground old age of 100, they look lean and healthy. Furthermore, they live comfortably and share the same spiritual and religious values, and the status of women is high. The health-care system is good and covers everybody.

In short, the average Okinawan’s diet is far richer in complex carbohydrates and plant-based foods, and lower in fat, than the average western diet. (It’s the complete reverse from low-carbohydrate ‘FAD WESTERN DIETS’ like the Atkins diet and so on which people in the west follow more than ever.)

So you decide which one would you follow A WESTERN FAD Diet or The OKINAWAN Diet?

Dean Callis Personal Training London

Any questions regarding this article please feel free to contact us at deancallispt@gmail.com

Why Eggs Are The Number 1 Source Of Protein

Mon, 13 May 2013 13:48:00 +0100

A study published in the Journal of the American College of Nutrition determined that “an egg the first thing each morning could help with limiting calorie intake throughout the day.” The study also reported that “leucine, an essential amino acid that is found in high quality protein such as eggs, most likely gives a weight loss advantage when dieting by helping to decrease loss of lean tissue, increase loss of body fat, as well as stabilize blood glucose levels within the body.”

The researchers also discovered that “increasing high quality protein within the diet, such as that present in eggs, dairy products and also meats, gives a metabolic advantage as a result of high content of the amino acid leucine.” As reported by the researchers, “both the quantity of high quality protein eaten, and also the time of day it’s eaten, could play a crucial role in losing weight. Eating more foods rich in protein such as eggs as well as restricting carbohydrates will help burn body fat plus control hunger and cravings, resulting in weight loss.” The study also shows that “greater consumption of high quality protein at breakfast time, in particular eggs, could be vital for the weight loss benefit of a higher protein diet.”

To back the previous research up by the Journal of the American College of Nutrition, another study in 2007 revealed that “overweight and obese women that consumed two eggs at breakfast daily for 5 days per week or more for 2 months, within a low fat diet which has a 1,000 calorie deficit, shed 65 % more weight, had 83 % more reductions in waist circumference and also reported increased improvements in levels of energy than their dieting counterparts that ate a bagel breakfast of the identical calories.”

The quality of egg protein is the highest of any whole food product. The fact is, the protein in eggs is so effectively absorbed and made use of by the body that it’s regarded as the standard with which all the other dietary protein is assessed. On a scale referred to as biological value, the rank of eggs is 100; the rank of milk is 93; the rank of beef and fish is 75; and the rank of poultry is 72.

So my advice to you weather your looking to gain weight or lose weight is ditch the artificial protein shakes and consume more EGGS at breakfast time!!!

Dean Callis Personal Training London

Why You Should Think Before You Eat

Fri, 26 Apr 2013 16:42:23 +0100

Why You Should Think Before You Eat

Monday's GYM Challenge

Mon, 22 Apr 2013 15:27:00 +0100

Monday’s Gym Challenge

Repeat For 15 Minutes:

20 Seconds of Pullups

20 Seconds of Situps

20 Seconds of Squats

REMEMBER “PAIN IS WEAKNESS LEAVING THE BODY”

Dean Callis Personal Training Company London

Is Diet Coke Your Dirty Little Dietary Secret?

Fri, 05 Apr 2013 13:06:00 +0100

For many healthy people out there Diet Coke is treated as ‘Empty Calories’ compared to the traditional office cake that might appear in your work office from time to time.

But why do so many people view Diet Coke as a ‘GUILT FREE’ treat?

While drinking Diet Coke seems healthy and o.k enough to some people (while watching the handsome guy on the T.V advert) an alarming number of studies show the complete opposite.

If you didn’t know already Diet Coke contains an ingredient called Aspartame which is basically toxic to your nervous system. Last year Dr. Helen Hazuda professor of medicine at the University of Texas Health Science Center at San Antonio found “Diet Coke may well be free of calories, but not of consequences”

Before you even think of opening that next can of Diet Coke, think about these consequences:

1. BAD SKIN: Diet Coke lowers your pH levels, which can cause acne, and make your skin look lifeless. We need a high level of alkalinity for our bodies to be healthy and expressed in our glowing complexion, explains Dr. Jeanette Graf, author of Stop Aging, Start Living: The Revolutionary 2-Week pH Diet. As Dr. Graf told us recently, “If there’s one thing you should never consume, it’s soda. Soda is an extreme acid-forming substance which will lower your pH level dramatically.”

2. MOOD CHANGES: The mood and food connection is ever rising, and Aspartame in Diet Coke can really effect people with anxiety, depression, and bipolar disorder. Aspartame is also on an EPA list of potentially dangerous chemicals contributing to neurotoxicity, right under Arsenic.

3. WEIGHT GAIN: Oh yes, we actually gain weight from Diet Coke. In two studies conducted by the School of Medicine at The University of Texas Health Science Center San Antonio, those “who said they consumed two or more diet cokes a day, experienced waist circumference increases that were 500% greater than those who were non-users of diet coke.”

4. DIABETES & HEART DISEASE: When waist circumference increases, this contributes to diabetes and heart disease, which a 2010 study in the Journal of General Internal Medicine confirmed.

5. SLUGGISH KIDNEYS: Diet Coke may also interfere with the kidneys, found the Harvard Nurse’s Study, which reported a 30% drop in kidney function with just two servings of Diet Coke each day.

6. ASPARTAME & THE CANCER LINK: Aspartame is “generally recognized as safe” by the FDA in America while substantial data has shown it’s link to cancer. The Center for Science in the Public Interest (CSPI) cautions against Aspartame because it’s poorly tested, and contains three well recognised neurotoxins. Aspartame was found to increase cancer risk if exposure begins in the womb, reported a study at the Cesare Maltoni Cancer Research Center. And various studies have linked lymphoma and tumors in rats. They don;’t tell you that on the advert!!

STILL TEMPTED BY THAT CAN OF DIET COKE??

If you drink on average two cans of Diet Coke a day, all we ask is for 6 weeks, bin the Diet Coke and replace it with water. After the six weeks email us at deancallispt@gmail.com and let us know of any changes?

Until then Stay Healthy & Happy Training

Dean Callis Personal Training Company London

Fitness At Home

Tue, 02 Apr 2013 09:49:00 +0100

Fitness At Home

The Power Of Our Feet

Thu, 28 Mar 2013 17:52:31 +0000

Foot Reflexology. massage the part of your foot that corresponds to the part of your body that hurts and it will slowly reduce and eventually get rid of pain.

Helps promote blood circulation to that particular part of the body.

Dean Callis Personal Training Company London

Summer Workout Tip

Thu, 21 Mar 2013 15:45:00 +0000

SUMMER WORKOUT TIP: We ALL know that the lower stomach is one of the very hardest places to burn fat and tone. These are some terrific exercises to do in the morning and at night to burn those hard to tone areas! Do this every morning when you wake up, and every night before you sleep. I guarantee you’ll see results within a few weeks. To be used alongside a healthy balanced diet.

Any questions regarding this article feel free to contact us @ deancallispt@gmail.com

Until then happy training and stay motivated.

Dean Callis Personal Training London

Why Everyone Should Read In Defense Of Food by Michael Pollan

Fri, 15 Mar 2013 10:25:00 +0000

The author Michael Pollan is a vehement critic of the western diet. As an American, he believes that it has solely been the influence of economics, and the selfish quest for more, that has lead to the West now facing a problem of over-nourishment in other words (obesity) than the undernourishment that has often been humankind’s problem for centuries.

Give this book a read and ask yourself the hard questions about diet and society in 2013. Not only may you improve your health physically, but your life will be fuller as a result from positive changes to your lifestyle.

Any questions regarding this article, feel free to contact us at deancallispt@gmail.com

Dean Callis Personal Training Company London

When It Comes Down To Nutrition Remember Its “SELF...

Thu, 21 Feb 2013 17:55:58 +0000

When It Comes Down To Nutrition Remember Its “SELF DISCIPLINE”

Hi, I'd like to train with you 3x a week. I don't want to lose weight but I want a carved out body and I want a perky bum. I enjoy kettlebells. Where are you and how much would the cheapest option be? Thanks, Natalie

Mon, 18 Feb 2013 08:49:58 +0000

Hi Natalie,

Thank you for your message, our office is based in London. Could you email us at deancallispt@gmail.com.

Look forward to your reply.

Kind regards,

Dean Callis Personal Training Company London

Run 5 Miles in 50 Minutes With This Playlist

Wed, 13 Feb 2013 15:48:17 +0000

If a 10-minute mile is your speed, here’s a playlist custom made for your workout routine. Each tune is 150 BPM, the perfect tempo to keep your pace. Whether you love Florence + the Machine or DJ Khaled, there’s a little something for everyone on this mix. Keep reading for the full list of songs.

1. “Dog Days Are Over” — Florence + the Machine

2. “Shake It” — Metro Station

3. “Mr. Brightside” — The Killers

4. “Animal” — Neon Trees

5. “All I Do Is Win” — DJ Khaled

6. “Clark Gable” — The Postal Service

7. “In For the Kill” — La Roux

8. “Oh Oh Oh Oh Oh Oh Oh Oh” — Say Hi

9. “OK, It’s Alright With Me” — Eric Hutchinson

10. “My Delirium” — Ladyhawke

11. “Dreams” — Passion Pit

12. “Much Finer” — Le Tigre

13. “Hong Kong Garden” — Siouxsie and the Banshees

14. “Unstoppable” — Santigold

ENJOY AND KEEP RUNNING!

Dean Callis Personal Training Company London

The Question Is Who Wouldn't Want The Lifestyle Of The Sherpas?

Fri, 01 Feb 2013 12:52:08 +0000

As history testifies to the fact that certain countries and people follow a particular way of life different from the common way all over the world. The Sherpas people of Nepal for me personally have it all when it comes to good health and lifestyle. The Sherpas people are first and foremost known for their extraordinary physical vitality and strength. The Sherpas hold many impressive Mount Everest records including most times summitted for men and women, to quickest ascent, quickest descent and also the most amount of time spent on top of Everest.

The Sherpas people live amongst the rugged heights of the Himalayas and have overtime become famous for their expeditions to Mount Everest. The most remarkable of them was Tenzing Norgay, the Sherpa who accompanied the English mountaineer Sir Edmund Hillary in the first ascent in history of Mount Everest. He was quoted as saying “Potatoes are our main crops, and are the basis of the Sherpa diet, just as rice is for the Hindu and Chinese people. The varieties of potatoes which grow in the Himalayas are cultivated in lands found at a very high altitude (4,500 meters) which thus guarantees a supply of food in remote areas. Other basic foods in our diet are barley and wheat. We get our milk and cheese from flocks of sheep, goats and yaks with which they supplement their diet based on potatoes and cereals. Meat is hardly used, and the Sherpas who are Buddhists are total vegetarians.” Tenzing Norgay also sums this up in his autobiography titled Tigers of the Snows.

The secret of a good living and longevity depends on our lifestyle and the things we eat not the next FAD diet we are on or the new Vitamin drink that will make our skin look amazing in the western world. The more I read about the Sherpas people the more I understand the very basic principles by what they live by. And the secrets of there good living involve the basic principles of physical exercise, an abundance of high quality and tasteful fruits, nuts and gains and most important of all the tranquil lifestyle and fresh pure air they breath in.

As the title of this article asks “Who Wouldn’t Want The Lifestyle Of The Sherpas People?”

Because we certainly would!

Dean Callis Personal Training Company London

Fitness Fads That Can Damage Your Health!

Wed, 30 Jan 2013 10:55:00 +0000

Exercise is a well known way to stay healthy both mentally and physically. To maintain a high fitness level there are many different types of exercises you can do. So many in fact, that it makes it difficult to know which is best for your needs. For this reason, many people turn to the latest ‘FAD’ filled with promises of significant weight loss, stronger bodies, and overnight ‘MIRACLE’ success. While some of these ‘FADS’ do make valid points and can be healthy and I say that with a pinch of salt, there are also many that have actually had the opposite effect and hurt the well-being of those who have tried them.

1. Mad about Endurance Events – Running has been around since the human race came to be and because of the well-known health benefits to getting in miles on the road or through your local park more and more people have set their sights high on conquering a marathon. While this is a feat in itself, when not trained for properly, as many people fail to do, it can actually be an unhealthy mission to try to accomplish. Instead, start training slowly and give yourself adequate time for your body to reach the level necessary to conquer a marathon. Without proper training, you risk injury and overloading your body with joint damage from the pounding of the pavement which ultimately has adverse effects.

2. Six Pack in Minutes – Marketing messages that over promise the benefits of a product are nothing new. However, in this case the over promise of getting a six-pack of muscles in only six minutes led to a craze of purchasing pulsating belts to activate the abdominal muscles while the person sat in a chair. The worst part about this fad was not the vastly reduced meeting of expectations from anxious customers. Instead, it was the fact that the promises were so extravagant and had people believing in the possibility of some truth behind them that they dropped all other exercise off from their routine. This in turn created more sedentary people, higher rates of obesity among the users of the product and an overall lack of health. IF ITS TOO GOOD TO BE TRUE, THEN IT NORMALLY IS!

3. Drink Your Way to Health & Fitness – For decades, makers of popular drinks has promised results of simple consumption of a drink in lieu of exercise. Appropriately titled exercise in a bottle, makers of this and other similar products promised that the gym was not as necessary when consumers drank from this bottle. While this was wildly untrue, it also caused people to truly believe that they could avoid the gym and get miracle like results simply by taking a few sips of a drink. This claim was so devastating to consumers that an American company ended up having to fork over $10 million in consumer reimbursement. IF ITS TOO GOOD TO BE TRUE, THEN IT NORMALLY IS!

The moral behind these and other fitness FADS is to always do your research and talk to your Doctor or Fitness Trainer before beginning any of these or similar fitness regimes. Falling for the hype has the potential to not only waste your money, but also leave you unhealthy and in some cases with significant injuries.

GOOD LUCK!!

Dean Callis Personal Training London

Nettle leaf tea has many benefits. It is an anti-inflammatory...

Thu, 24 Jan 2013 15:45:00 +0000

Nettle leaf tea has many benefits. It is an anti-inflammatory and anti-allergenic and offers adrenal support. This tea works well iced. Into a 2-cup glass, pour boiled water over about 3/4 of a cup of dried leaves, filling to the top of the glass. Cover and steep for several hours. Strain, then pour the liquid into a pitcher. Fill the pitcher with filtered water and refrigerate. You may also add about a half a cup of dried elderberries to the nettle leaves.

ENJOY & REMEMBER ‘EAT CLEAN & TRAIN DIRTY’

Dean Callis Personal Training Company London

Want your fitness to improve this month?! This is a...

Thu, 03 Jan 2013 16:07:00 +0000

Want your fitness to improve this month?!

This is a how…

Dean Callis Personal Training Company London

Reason to start running in 2013? Women who regularly jog live...

Sun, 30 Dec 2012 16:14:44 +0000

Reason to start running in 2013? Women who regularly jog live about 5.6 years longer on average than women who do not jog. #Women #Running #Health

ILLUSIONS NEVER CHANGE! #Fitness

Thu, 06 Dec 2012 12:48:32 +0000

ILLUSIONS NEVER CHANGE! #Fitness