Comments for Flex Rx Clinical Fitness http://flexrx.nourished.com.au Eat smart, train smart Fri, 19 Mar 2010 03:31:54 +0000 http://wordpress.org/?v=2.3.1 Comment on The Primal Diet by Scott Wheeler http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-720 Scott Wheeler Wed, 17 Mar 2010 20:53:32 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-720 Hi Wes, very well thanks mate. I most definitely do use the Gym In A Bag myself, albeit not exclusively. Since my own facility gives me access to a whole range of resistance equipment, I take the opportunity to add lots of variation to my workouts, from free weights, pulley and cable machines etc. My favourite type of resistance however is 'dynamic' resistance which is achieved with elastic type tools such as the Gym In A Bag and certain commercial equipment such as Bowflex. The main reason for this is that the dynamic nature of the elastic resistance more accurately matches the force curve of human skeletal muscles. For example, as a muscle contracts it moves into a position of greater strength on account of higher muscle fiber recruitment and greater leverage advantage. Elastic resistance compensates for this by applying more resistance as the band stretches, thus allowing a higher force output by the worked muscle and consequently a more efficient workout. This is the main advantage of GIAB, others also incude it's simplicity, portability and cost. The more I use it, the more I prefer the GIAB to most of my other equipment. With this particular kit, the other important feature is the grip free cuff, which allows a high degree of isolation to be achieved on most exercises, further improving exercise efficiency. Hi Wes,
very well thanks mate.
I most definitely do use the Gym In A Bag myself, albeit not exclusively. Since my own facility gives me access to a whole range of resistance equipment, I take the opportunity to add lots of variation to my workouts, from free weights, pulley and cable machines etc. My favourite type of resistance however is ‘dynamic’ resistance which is achieved with elastic type tools such as the Gym In A Bag and certain commercial equipment such as Bowflex. The main reason for this is that the dynamic nature of the elastic resistance more accurately matches the force curve of human skeletal muscles. For example, as a muscle contracts it moves into a position of greater strength on account of higher muscle fiber recruitment and greater leverage advantage. Elastic resistance compensates for this by applying more resistance as the band stretches, thus allowing a higher force output by the worked muscle and consequently a more efficient workout.
This is the main advantage of GIAB, others also incude it’s simplicity, portability and cost.
The more I use it, the more I prefer the GIAB to most of my other equipment. With this particular kit, the other important feature is the grip free cuff, which allows a high degree of isolation to be achieved on most exercises, further improving exercise efficiency.

]]> Comment on The Primal Diet by Wes Davis http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-718 Wes Davis Wed, 17 Mar 2010 06:10:53 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-718 Hi Scott, I'm sure you are well mate :) The 'Gym In A Bag', do you use it yourself for your resistance workouts? Or do you use weights? Cheers, Wes Hi Scott,

I’m sure you are well mate :)

The ‘Gym In A Bag’, do you use it yourself for your resistance workouts? Or do you use weights?

Cheers, Wes

]]> Comment on The Primal Diet by Scott Wheeler http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-716 Scott Wheeler Sun, 14 Mar 2010 22:09:21 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-716 Hi Harry, Over the past six months or so I have tested a prototype for US company Flexsolate called 'Gym In A Bag', a resistance band kit with unique grip free cuffs. I thoroughly recommend this product and encourage you to purchase one for the purposes you describe. You can check it out at www.flexsolate.com. They come with full instructions including an instructional DVD featuring Kim Lions, but I'd be happy to instruct you personally and further individualize your routine once you have the kit. Hi Harry,
Over the past six months or so I have tested a prototype for US company Flexsolate called ‘Gym In A Bag’, a resistance band kit with unique grip free cuffs. I thoroughly recommend this product and encourage you to purchase one for the purposes you describe. You can check it out at www.flexsolate.com. They come with full instructions including an instructional DVD featuring Kim Lions, but I’d be happy to instruct you personally and further individualize your routine once you have the kit.

]]> Comment on The Primal Diet by Harry http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-715 Harry Sun, 14 Mar 2010 01:04:15 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-715 Hi Scott I'd like to take u up on the offer of exercise advice. I am out of shape - many months of little sleep and no exercise, except some tennis up until a few months ago, due to a new child. I have been AV primal for over 2 years and have gained the requisite weight but, as spring is almost here in NY want to drop about 15lbs and get back in shape. Probably, my best bet for now is a home workout - looked at some on line offers (getinsanity.com - because it only utilizes bodyweight). What do you think? A short, 30min workout i can follow on a dvd seems appealing for now. Any ideas? I want to get back in shape for tennis, etc. Thx Harry Hi Scott
I’d like to take u up on the offer of exercise advice. I am out of shape - many months of little sleep and no exercise, except some tennis up until a few months ago, due to a new child. I have been AV primal for over 2 years and have gained the requisite weight but, as spring is almost here in NY want to drop about 15lbs and get back in shape. Probably, my best bet for now is a home workout - looked at some on line offers (getinsanity.com - because it only utilizes bodyweight). What do you think? A short, 30min workout i can follow on a dvd seems appealing for now. Any ideas? I want to get back in shape for tennis, etc.
Thx
Harry

]]> Comment on The Primal Diet by Scott Wheeler http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-713 Scott Wheeler Thu, 11 Mar 2010 21:10:26 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-713 Fat!! Free Fatty Acids (FFA) and Intramuscular Triglycerides (IMT) provide most of the energy to fuel metabolism during rest and exercise. Blood sugars such as glucose and glycogen are less important (although still necessary) but are more appropriately sourced from meat (as pyruvate) which results in low sugar metabolic by-products, or basically a cleaner burning fuel. In the 12-20 hour pre exercise window, consume raw meat (any muscle meat but also some liver if possible), to build pyruvate/glycogen stores. Some carbohydrate, such as a vegatable juice would also be good here. 5-10 hours pre exercise consume lots of fat. Traditionally, swiss villagers used raw dairy cream for this purpose. I prefer butter, as in a lubrication formula. 1 hour pre exercise, something like a fruit and egg smoothie would work well. This will digest quickly and replenish or top up macronutrient stores. During exercise, sip on AV's sports drink formula, milk or young coconut water to maintain hydration. Water is Ok but go for a naturally sparkling mineral water which is more oxygenating. Basically, on a Primal diet, since all the foods consumed are both nutrient dense and energy yielding, just adjust and time your nutrient intake to best suit your activity. This is also true for post exercise since all the foods consumed will be adding regenerative and building properties to your recovery cycle. Fat!! Free Fatty Acids (FFA) and Intramuscular Triglycerides (IMT) provide most of the energy to fuel metabolism during rest and exercise. Blood sugars such as glucose and glycogen are less important (although still necessary) but are more appropriately sourced from meat (as pyruvate) which results in low sugar metabolic by-products, or basically a cleaner burning fuel.
In the 12-20 hour pre exercise window, consume raw meat (any muscle meat but also some liver if possible), to build pyruvate/glycogen stores. Some carbohydrate, such as a vegatable juice would also be good here.
5-10 hours pre exercise consume lots of fat. Traditionally, swiss villagers used raw dairy cream for this purpose.
I prefer butter, as in a lubrication formula.
1 hour pre exercise, something like a fruit and egg smoothie would work well. This will digest quickly and replenish or top up macronutrient stores.
During exercise, sip on AV’s sports drink formula, milk or young coconut water to maintain hydration. Water is Ok but go for a naturally sparkling mineral water which is more oxygenating.
Basically, on a Primal diet, since all the foods consumed are both nutrient dense and energy yielding, just adjust and time your nutrient intake to best suit your activity. This is also true for post exercise since all the foods consumed will be adding regenerative and building properties to your recovery cycle.

]]> Comment on The Primal Diet by ben http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-712 ben Thu, 11 Mar 2010 04:19:36 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-712 Cheers for the feedback Scott much appreciated ill implement those things .. i did have one other question at the moment prior to a sporting match eg football what would be the best fuelling food or combination that would sustain energy levels for the 2hr duration (usually between 1pm and 2pm start)? cheers Cheers for the feedback Scott much appreciated ill implement those things .. i did have one other question at the moment prior to a sporting match eg football what would be the best fuelling food or combination that would sustain energy levels for the 2hr duration (usually between 1pm and 2pm start)? cheers

]]> Comment on The Primal Diet by Scott Wheeler http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-711 Scott Wheeler Tue, 09 Mar 2010 06:23:04 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-711 Hey Ben, I remember you from the Gold Coast function. I'm glad you took something positive away. At this stage if you are psychologically convinced then it is only a matter of time before the logistics become practical. I remember you asking some fitness related questions when we met also. Here's how I fit a general Primal eating schedule around good quality intense resistance training: Upon waking I drink about 400mls of green vegetable juice, then I exercise for about 45 minutes. Immediately following exercise I eat about 300-400gms of meat chased with half of one lubrication formula (for me, 4 eggs, six tablespoons of butter, 1 tablespoon of honey and 1 tablespoon of lemon juice). Eat slowly! About 45 mins to one hour later I drink a milkshake consisting of 3 eggs, milk, cream and honey. I sip this over half an hour or so. A couple of hours later I drink another juice or a young coconut, followed by a fruit meal. I tend to eat slightly more fruit than most Pdieters on account of my exercsie habits. I have another meat meal later in the day with the other half of the lubrication formula, and I may eat eggs every 30-40 minutes until bed if I am still hungry. I also keep a cup of milk or an egg beside the bed for a meal later in the night to prevent catabolism ( i don't like to fast for longer than 4-5 hours). This works pretty well for most of the time but I do cycle exercise demands regularly so my diet changes at that stage also. You should be able to follow something pretty similar accounting for your specific nutritional recommendations and preferences. Of course your exercise prescription is just as vital as your nutritional one. To provide for hypertrophy (bulking up) you need to be performing brief, infrequent and intense resistance training in a safe and economical manner and with a sound methodology. Feel free to ask as many questions as you like about any of these matters. Great to hear from you. Hey Ben,
I remember you from the Gold Coast function. I’m glad you took something positive away.
At this stage if you are psychologically convinced then it is only a matter of time before the logistics become practical.
I remember you asking some fitness related questions when we met also. Here’s how I fit a general Primal eating schedule around good quality intense resistance training:
Upon waking I drink about 400mls of green vegetable juice, then I exercise for about 45 minutes. Immediately following exercise I eat about 300-400gms of meat chased with half of one lubrication formula (for me, 4 eggs, six tablespoons of butter, 1 tablespoon of honey and 1 tablespoon of lemon juice). Eat slowly!
About 45 mins to one hour later I drink a milkshake consisting of 3 eggs, milk, cream and honey. I sip this over half an hour or so.
A couple of hours later I drink another juice or a young coconut, followed by a fruit meal. I tend to eat slightly more fruit than most Pdieters on account of my exercsie habits.
I have another meat meal later in the day with the other half of the lubrication formula, and I may eat eggs every 30-40 minutes until bed if I am still hungry. I also keep a cup of milk or an egg beside the bed for a meal later in the night to prevent catabolism ( i don’t like to fast for longer than 4-5 hours).
This works pretty well for most of the time but I do cycle exercise demands regularly so my diet changes at that stage also. You should be able to follow something pretty similar accounting for your specific nutritional recommendations and preferences.
Of course your exercise prescription is just as vital as your nutritional one. To provide for hypertrophy (bulking up) you need to be performing brief, infrequent and intense resistance training in a safe and economical manner and with a sound methodology. Feel free to ask as many questions as you like about any of these matters. Great to hear from you.

]]> Comment on The Primal Diet by Scott Wheeler http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-710 Scott Wheeler Tue, 09 Mar 2010 05:56:06 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-710 Hey Luke, I hope your personal trainer friend finds sole-less solace! I must admit it took me a little time and research, not to mention experience, to move away from convention as well since I am in a similar occupation. I'm very glad that your brother is doing well and I sincerley hope he continues to do so. Hey Luke,
I hope your personal trainer friend finds sole-less solace! I must admit it took me a little time and research, not to mention experience, to move away from convention as well since I am in a similar occupation.
I’m very glad that your brother is doing well and I sincerley hope he continues to do so.

]]> Comment on The Primal Diet by Scott Wheeler http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-709 Scott Wheeler Tue, 09 Mar 2010 05:47:30 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-709 Hi Mike, Whey protein (Isolate or concentrate) is chemically processed whey, a by- product of the cheese making indusrtry which would historically have been fed to pigs until some young gun at Nestle during the 70's decided that this raw commodity could be processed and 'value added' and then sold for significant profit to easily persuaded consumers. It is worthless as a food, don't beleive any of the marketing hype. You're right, the nutritional properties of whey (the plasma portion of milk) exist in perfect balance and in naturally utilizable form within dairy products themselves. There is no need to seperate and concentrate them unless in an an attempt to commercialize them for profit. Anything that is dehydrated into powder form (including so called raw supplements) has a severely compromised nutritional value and becomes virtually impossible to digest. This obviously includes creatine as well. Creatine should only be thought of supplementaly if you suffer from a deficiency. Even then, the synthetically processed form is largely useless. Once again, since it is around 70% cellullarly un-utilizable, at least this much goes straight down the toilet, but not before causing a few problems, including the impedance of your body's natural creatine producing capabilities. Much like testosterone supplementation, the arrival of synthetic creatine into your skeletal muscles will switch off your natural supply. Think about this paradox when considering that more creatine exists in a single serve of powder than in a few pounds of raw wild meat. Incidently, the cell volumizing effect of creatine has no health benefits what so ever. So, yes throw it away, and also consider that Joe Mercola is pro whey protein because he sells the stuff. Hi Mike,
Whey protein (Isolate or concentrate) is chemically processed whey, a by- product of the cheese making indusrtry which would historically have been fed to pigs until some young gun at Nestle during the 70’s decided that this raw commodity could be processed and ‘value added’ and then sold for significant profit to easily persuaded consumers. It is worthless as a food, don’t beleive any of the marketing hype.
You’re right, the nutritional properties of whey (the plasma portion of milk) exist in perfect balance and in naturally utilizable form within dairy products themselves. There is no need to seperate and concentrate them unless in an an attempt to commercialize them for profit. Anything that is dehydrated into powder form (including so called raw supplements) has a severely compromised nutritional value and becomes virtually impossible to digest. This obviously includes creatine as well. Creatine should only be thought of supplementaly if you suffer from a deficiency. Even then, the synthetically processed form is largely useless. Once again, since it is around 70% cellullarly un-utilizable, at least this much goes straight down the toilet, but not before causing a few problems, including the impedance of your body’s natural creatine producing capabilities. Much like testosterone supplementation, the arrival of synthetic creatine into your skeletal muscles will switch off your natural supply. Think about this paradox when considering that more creatine exists in a single serve of powder than in a few pounds of raw wild meat. Incidently, the cell volumizing effect of creatine has no health benefits what so ever.
So, yes throw it away, and also consider that Joe Mercola is pro whey protein because he sells the stuff.

]]> Comment on The Primal Diet by Ben http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-708 Ben Tue, 09 Mar 2010 03:28:37 +0000 http://flexrx.nourished.com.au/2008/08/06/the-primal-diet/#comment-708 Hey Scott I was at the Gold Coast AV meeting with my sister Sarah and it was a great experience. Over the past 6 months i have gradually come around to the idea of eating raw including meat (buffalo at the moment), at some stages it is hard to access everything but i believe it is definately the way to go, i particularly love unpast milk i have gained access to a source locally who has cream aswell. My question relates to the fitness side of things, as a keen sports person i was wondering what would be the best training and eating methods to bulking up. I am a relatively slim bloke and have struggled to put on weight (i guess i have a high metabolism). Leading up to exercise what do you eat before and after? any tips would be great thanks Scott. Hey Scott

I was at the Gold Coast AV meeting with my sister Sarah and it was a great experience.
Over the past 6 months i have gradually come around to the idea of eating raw including meat (buffalo at the moment), at some stages it is hard to access everything but i believe it is definately the way to go, i particularly love unpast milk i have gained access to a source locally who has cream aswell.

My question relates to the fitness side of things, as a keen sports person i was wondering what would be the best training and eating methods to bulking up.
I am a relatively slim bloke and have struggled to put on weight (i guess i have a high metabolism).

Leading up to exercise what do you eat before and after?
any tips would be great thanks Scott.

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