Ultra-FIT magazine

Jessie Pavelka

When I announced on social media that I was about to meet Jessie Pavelka I suddenly found myself inundated with offers from female volunteers only too eager come along! OK, I get it, there’s no denying that Jessie is a very good-looking guy with an army of female admirers. However, there’s much more to this 30 year old Texan born fitness expert than meets the eye.

By Paul Mumford

Jessie is the host of Sky TV’s Fat: The Fight of My Life. He has spent the last 10 years or so working with obese people and has changed many lives in his native USA. Now he’s becoming a big hit in the UK with his successful approach and is helping us with our own growing obesity crisis. I met up with Jessie during one of his regular trips to the UK as he hosted an event for HOOP (Helping Overcome Obesity Problems), the charity that has been set up to help obese people, of which he’s the patron.

PM: Where did it all start for you? Am I right that you used to be into body building?

JP: That’s right. Initially everything was sports driven for me. Firstly my parents divorced, it happens all the time…… kids become angry and I became angry….. so I used the gym as my outlet. In fourth grade I had my own pair of dumbbells and I was doing curls, push-ups and sit-ups. It was the only thing that kept me sane (and still is!). Then I got into American football and played that through college but I broke my scapula and felt it every time I was hitting (tackling) someone. So I moved toward bodybuilding.

PM: Did you compete?

JP: I did….. off and on for around four years I’d say. I did my first body building competition when I was 20. I got third place. Then the owner of Gold’s Gym, Ed Connors called me up and invited me to fly to Vegas as he thought I had a career in bodybuilding. He believed in me. It was pretty amazing. So I continued training, did some magazine work and prepared my physique on the exterior. Gradually though I realised how unhealthy I was becoming on the inside. I was constantly dropping fluids and yo-yoing in weight. Then there was all the nightlife. So I just snapped out of it one day and thought this is not for me. At around the same time as the bodybuilding I started a business working with bariatric (obese) patients in Palm Desert and that’s what got me into training the obese. We would sit in on focus groups and listen to these people talk about their issues with food.  Then we would invite them to come and train with us. We were kind of in at the beginning of the obesity boom.

PM: So what made you realise that you needed to focus more on obese people?

JP: I did a little stunt work on a show called Friday Night Lights while I was living in L.A. but when I moved back to Texas  I got this call from my agent for a fitness show called Diet Tribe. It was at the end of the day, I was tired but I went along, told them what I could do and I got the job. It was one of those moments when I thought God is on my side right now.

PM: So now that you’re more settled in your role as a trainer, is there an ideal client for you?

JP: I like training people that are really trying to overcome something. I think I can identify with that. It doesn’t have to be a super-morbidly obese person either. It can just as easily be someone that’s dealing with other issues, like losing a job or someone who has really let themselves go in a way. That inspires me. It feels good to help someone overcome these battles.

 PM: On your show – Fat: The Fight of My Life, you focus very much on mindset with your clients. How important is that when it comes to extreme weight loss?

JP: You have to remember these guys are constantly beating themselves up, thinking they’re not good enough and don’t deserve this.  On the show we have to be that voice that says, ‘You can. You do deserve this’. I think it’s easy when you’re getting the physical changes to say OK, cool, things are happening. The stuff that’s going on in their head is the most challenging thing. The inner work is a whole different type of exercise.  Some trainers will think all that stuff is pointless. Just get them out there, getting them moving and getting them eating right. But there’s this whole other side of things. It’s about re-programming the mind, every day if they have to. I get a dry erase marker and I put goals down on my mirror and it programmes the brain. That’s what you have to do.

 PM: So how is the show put together? Do you oversee the client’s training from start to finish?

JP: We start by finding the client and then we find a local trainer that’s right for them. Once we’re started I get feedback every week that shows their progress and I communicate with them weekly too. We work with 10 clients at once ……. so to get to know them in the way I get to know one individual client on a day-to-day basis is challenging. It’s a very intimate relationship. But we’ve had some really amazing results.

PM: I’ve noticed there’s a pattern with people on the show. After a few months with things going really well, people seem to hit a wall and put on some weight. How do you overcome that?

JP: Anytime you start something new it’s exciting. You’re stimulated by it and you want to do it. When someone weighs say 25 stones, they will lose tonnes of water weight initially and it’s exciting. Then things start to slow down and it becomes less stimulating. So the best thing I can do is have them fall in love with the feeling of exercise. They have to trust that everything they’re doing is working. It’s a challenge because I’m dealing with people who have never done this before. They have no trust in their bodies. It’s about staying consistent with the messages. Writing things down, looking within yourself. It’s all those little things that add up.

 PM: Is there a pattern with the clients you look after? Are they making the same mistakes?

JP: Some people don’t eat enough through the day and then at night they binge which messes their metabolism up completely. Your body is ready to shut down at night. But then there are some clients who just eat a lot throughout the day and not just at night. Stress is such a big factor too but every client is different.

PM: How does the obesity problem here compare to what’s happening in the US?

JP: When you look at Texas for instance, where I come from. My home town, Corpus Christi is the most obese city in the world. You just have to look at some of the underprivileged areas in the UK and they are following the same trends. Corpus Christi has fast food on every corner, right by every school. There’s no other option. You can get a burger for almost the same price as an apple. So yes, I would say Texas in particular and the UK are similar in a lot of ways. But in some other parts of the US, like Los Angeles, things are changing. You can find these small businesses that provide more healthy foods.

PM: So tell us about HOOP, the charity you’re here with today?

JP: HOOP is a charity designed to be a voice for the obese in the UK. There’s a lot of money going into the prevention of obesity but not much on the treatment. These people are suffering because there’s nothing out there for them. Well, there is but it’s not as successful as it should be. So what HOOP is trying to do is give people a place to go for solutions and to talk about their issues. But it’s hard because society looks at an obese person and thinks they’re lazy. We need to eliminate the visual aspect of things and look at the person. That’s where the solutions are.

It was quite clear from meeting Jessie and chatting with him over coffee that he is much more than just a good looking trainer. He is filled with compassion, empathy and truly cares about the obese people he helps to change. Not only does Jessie visit the UK regularly for the Sky TV show and his charity work, but he’s also busy launching the Pavelka Health Revolution and a series of days where people can benefit from Jessie’s experience firsthand. Jessie describes the Pavelka days as, “A sacred time where you can come and be in a safe, comfortable environment, where you can run all the red lights, be vulnerable, get to know yourself better and ignite the fire within.” I’m looking forward to finding out more about his health revolution, as I will be catching up with Jessie again later in the year.

Paul Mumford is an elite trainer, writer and broadcaster. He owns the Mumford Phys Ed Training company in Essex.

www.mumfordphysed.com

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Continued from newsletter 6th June 2014

Getting Body Typed is an empowering experience, to say the least. It opens you up to a level of understanding about yourself that is profound, intimate and extremely important if you are to function at your best. And at the end of the day, it just makes sense.

However, this is not sustainable or conducive to an efficient metabolism. In order to really benefit from the Body Type System and sustain the results of your fat loss, you really need to work through your cravings that is, eat the foods that stimulate your other less active glands and you must do this long enough so that your dominant gland become less active and no longer craves those foods that are detrimental to your metabolism like it once did. Adrenal gland stimulators are fats and salt, the Pituitary gland stimulator is dairy, the Thyroid gland stimulators are starches, sweets and caffeine and the Gonadal gland stimulators are spices, fats and oils. The more of an understanding you have of how certain foods affect your metabolism, the more control you have over your weight and health.Like the wrong diet, the wrong exercise programme can induce strain, fatigue, cravings and imbalance. Depending on our Body Type, we also tend to lack certain characteristics by nature, and this is where the ‘right’ type of exercise programme plays an important part in how our bodies need to optimally look and feel. When it comes to programme design, we need to play upon our body type strengths and weaknesses in order to reach our potential.

For instance, Adrenal Types need to base their exercise programmes on cardiovascular conditioning focusing more on getting their hearts healthier.  This is done perfectly through higher rep training (as ‘A’ Types are naturally more muscular and strong) and HIIT (High Intensity Interval Training) training protocols (thyroid hormone boosting exercise). The worst type of training for adrenal types to do is very low reps (3-5) as this puts massive strain on the adrenal glands and is not supportive in achieving that ideal athletic and lean adrenal look. The Thyroid Body Type exercise programme, however, needs to revolve around strength training (adrenal stimulating exercise.) Thyroid types, who are not as naturally muscular as their Adrenal counterparts, really need to encourage muscle growth, as this is what their bodies naturally lack. Low reps such as 6-8 work very well for Thyroid types, as they need their adrenal glands stimulated to create that streamline, tight and defined look.

So what about exercise and your Body Type?

The abilities your body has naturally come form the character of your dominant gland. To explain this more scientifically, at birth and during the developmental period, your dominant gland gave you your natural, inborn characteristics. For example, Pituitary Types who have an abundance of pituitary hormones have excellent cardiovascular systems as well as a natural quickness. If you are a Thyroid Type, you are also rewarded with a healthy heart paired with a flexible and naturally coordinated body.  If you are an Adrenal type, the abundance of adrenal hormones provides you with natural strength. And if you are a Gonadal woman, you have great endurance and a very strong connection to your body.

For instance, Adrenal Types need to base their exercise programmes on cardiovascular conditioning focusing more on getting their hearts healthier.  This is done perfectly through higher rep training (as ‘A’ Types are naturally more muscular and strong) and HIIT (High Intensity Interval Training) training protocols (thyroid hormone boosting exercise). The worst type of training for adrenal types to do is very low reps (3-5) as this puts massive strain on the adrenal glands and is not supportive in achieving that ideal athletic and lean adrenal look. The Thyroid Body Type exercise programme, however, needs to revolve around strength training (adrenal stimulating exercise.) Thyroid types, who are not as naturally muscular as their Adrenal counterparts, really need to encourage muscle growth, as this is what their bodies naturally lack. Low reps such as 6-8 work very well for Thyroid types, as they need their adrenal glands stimulated to create that streamline, tight and defined look.

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Francesca’s Body Type

When I was Body Typed as a Thyroid Type, my whole background of food and exercise choices just made sense. I understood why I was absolutely addicted to pasta and cereal and why, without fail, I would need something sweet to eat at about 3-4pm ever afternoon. It explained my dramatically fluctuating energy levels, my erratic moods and my flabby appearance. It also explained why I was naturally attracted to cardio machines in the gym instead of weights. I was a completely unbalanced Thyroid Type but before I was Body typed I really just didn’t understand WHY.

Getting Body Typed is an empowering experience, to say the least. It opens you up to a level of understanding about yourself that is profound, intimate and extremely important if you are to function at your best. And at the end of the day, it just makes sense.

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For more information and to get Body Typed, please contact Francesca at 
Bodytypinguk.com

Body Typing Case Study – Chris Carr

“I had always carried extra weight through my life and could never control my eating habits and this caused my fluctuating weight levels. My eating habits, looking back on it now were poor with no breakfast or lunch eaten. I’d just eat large evening meals followed by beer or wine. (Little did I know back then that these food habits were to do with my Adrenal Body Type Metabolism). I would also pick throughout the evening period prior to going to bed.

This continued for years, until the doctor diagnosed me with Type 2 diabetes in 2010. I then went on a calorie-reduced diet and lost 3 stone, as I was then, weighing in at around 24 stone. With the reduction in weight, I was able to reduce the diabetes medication down from three tablets a day to only one. However, over a couple of years, complacency set in and the weight came back on and it increased to just under 25 stone. At this point the doctor asked if I wanted surgery to drop the weight, as my blood sugars and pressure were going through the roof and my cholesterol was dangerously high as well.

It was at this low point in my life, I thought enough is enough, and before I left the Doctor’s surgery, I had made a commitment to myself to sort things out, before my body did that for me.

It was at this low point in my life, I thought enough is enough, and before I left the Doctor’s surgery, I had made a commitment to myself to sort things out, before my body did that for me. I considered a few gyms and liked the look of Gambaru Fitness so I sent an email to Jonathan to ask if he could help with the situation I was in. He responded very positively and said of course they could help and introduced me to Francesca and Body Typing UK.

I think I was at my lowest point prior to visiting the gym for the first time and felt really self-conscious about the way I looked and my obvious lack of fitness. When I met Francesca for the first time she was brilliant with me, as she has been ever since. She explained the principles of Body Typing and how being overweight was connected to hormonal imbalance and how my food choices and health issues had everything to do with my Adrenal Body Type and its metabolism and from that day forward, my perspective on food and how it affected my body completely changed. It was so enlightening finding out that my past food choices actually had an explanation and had everything to do with my Body Type and I could actually balance my metabolism with different food choices. So I continued to embark with my new healthy eating habits but now with more of a tailored focus to my Adrenal metabolism. At that point, I was really gaining an understanding of how certain foods were really detrimental to my Adrenal metabolism and which foods enhanced the efficiency of my metabolism and over a few weeks we started to see the weight coming off.

The weight loss carried on and after around 6 months I had lost approximately 6 stone and was able to start exercising at the gym, to build my fitness and self-esteem up. Francesca put me on a fitness programme that suited my strong Adrenal frame and I felt like I could do it – like I was capable and that was an amazing feeling. This has massively increased my confidence and self-belief and my awareness of my body is increasing continuously and in turn, my blood sugars, pressure and cholesterol all reduced to normal and I was taken off of all medication by the doctor.
I finally reached the target I set out to lose, mid-way through July last year, which was 10 stone. This, using Body typing, took me 9.5 months to achieve and has changed my life for good. I don’t view myself being on a diet, it’s now just what I eat and do. Going to the gym, or going riding with my son on our bikes, isn’t a chore, it’s a pleasure, and something I would never of had the strength, ability or desire to do a year ago.

Body Typing, is all about the balance in your system and you cannot gain this without a true understanding of how food affects the hormones in your body. Because I have worked through my Adrenal type cravings, I am able to have some adrenal stimulating foods every now and then such as beer, or some salted nuts, but maybe only once a month, rather than daily. Can I eat anything I like? Yes, but I don’t want to anymore and in any case I am not attracted to those foods in the way I was once in the past.

So that’s it really, I continue going to the gym 2-3 times a week, I have PT with Francesca and have also introduced my son (who is a Thyroid Body Type, by the way!) to Francesca to work on his diet and training plans, so all I can say honestly, is thanks Francesca.”

Guide to running for beginners

Running is probably one of the simplest of sports to take up as all that it requires is you and your motivation, your trainers and the great outdoors!  Whether you are running for fitness, weight loss, enjoyment, or to overcome chronic illness, it is a sport that you can do in all weathers, in any environment and you can cover the key aspects of fitness: from strength & speed, to stamina and coordination, you can address it all without the necessity of a gym membership. It really is that simple so if you are ready to get started, here are a few tips for beginners:

Starting tips

 

• The main reason that beginner runners do not persevere is that they start too quick and do too much too soon which can make for a very uncomfortable experience. To avoid injury and enjoy the experience, it is essential to ease yourself into it slowly and increase your pace and distance gradually over several runs. If you do not already have a good base level of fitness, start by walking for up to 20-30mins and if this is comfortable, start to include some short intervals of jogging for 1-2mins.  Gradually increase the intervals until eventually you are able to run for the duration.
• When you do run, do not start running too fast – have a slow progressive warm up of 5-10mins to allow the body to prepare and utilise the most efficient energy system.  In the initial stages of a beginner’s running practice, it is important to exercise at an intensity whereby you are able to hold a conversation comfortably in short sentences as this shows that you are working aerobically. Also ensure a gradual cool down and a good stretch routine post run.
• With regards to distance, the 10% rule is good to abide by for progression and to avoid injury.  Basically this means that you do not increase your running mileage by more than 10% for your single longest run from week to week, or for your overall weekly mileage.
• Think about your posture and form when running.  Aim to maintain an upright running posture with relaxed arms and shoulders and a smooth efficient running stride.  A good goal cadence to aim for is 180 foot strikes per minute so you may want to count the number of one leg foot strikes over 15secs at various intervals of your run and if it is 22-23 then you know you are achieving this.
• There is currently a lot of varied opinions on choice of trainer with debates on cushioned versus minimalist trainers.  It is important to do your own research and follow the path that feels natural to you.  You may want to have a thorough running gait analysis to give you an insight into your personal running style and areas that you may need to work on.  Running is a very pure experience and so therefore don’t be drawn into fashions and gimmicks that some manufacturers may use to persuade you to buy their product.
• Once you start a running routine, try to be consistent – it is better to run 2X per week and progress from there rather than run every day and then not run for a week.  You may also consider some cross-training, such as cycling, which will also benefit your general fitness without the impact of running only.
• You may prefer to run with company for motivational or safety reasons so you could arrange to run with a friend of similar ability.  Alternatively, consider joining a local running club as most clubs now have enough members to split into ability groups enabling the runners to run with others of the same pace.
• Goal-setting is good practise and it will keep you focussed so once you have developed your base running fitness, think about entering a short charity run or a 5k race/ Park run as a personal challenge. Also keeping a training diary can be encouraging as you look back and enjoy seeing how you have progressed and what you have managed to achieve.

Progression

• As you develop and progress, you may choose to take a more scientific approach to your training.  This could include working in various heart rate zones using different energy systems or running to individually calculated run paces based on run tests.  In this regard, training tools such as a heart rate monitor and/or GPS style device may become a valuable piece of equipment.
• There are numerous running races in the UK and worldwide of all distances and all terrains whether you enjoy racing for the experience or for the competitive nature, there is an event out there for all.
• As running becomes part of your weekly routine and you become more serious or competitive, you will need to consider the use of supplementation to meet the additional demands being placed on your body as diet alone is not always enough.

 

Supplementation

• You will perform better in your run training if you eat good energising foods and it is up to you as an individual to find which foods you perform well on and which foods to avoid.  Most people suffer if they eat solid foods within a couple of hours of running as your body will divert the blood to the working muscles and therefore the digestion of food will not be a priority and it will sit heavy in your stomach.  One way to fuel your running is to supplement with liquids or gels which are easily absorbed into the bloodstream: a carbohydrate drink with electrolytes (lost through sweating) such as USN Cytopower, or a Vooma gel, provides a good training or racing fuelling strategy. If you tend to sweat a lot, an electrolyte tablet such as Acti-Fizz dropped in 500ml of water will help with re-hydration and replenishing of important electrolytes.
• Equally important to consider is your recovery after a hard training session and a drink such as R3 Xcell which contains carbohydrates, electrolyte and protein will help to replenish after a long or hard run so that you are ready to go again next time!
• Ensuring a good source of protein on your rest days will further assist the body to repair and develop as the training effect takes place– Protein GF-1 is a useful addition to anybody’s diet.

 

Happy running!

 

 

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By Ciara Horne of Team USN, the Welsh Cycling Team

 

Following the UCI Track World Cup in Guadalajara, Mexico, our team pursuit squad were straight back into training with a big road block. But an unexpected setback occurred three weeks ago today, on a training ride back from the gym with my Team USN teammate Hayley Jones. I hit a pothole, disguised as a puddle, and hit the ground pretty hard. Immediately I could hear a lot of ‘crunching’ on my right collarbone. Thankfully, Hayley and a lorry driver looked after me until the ambulance came. Hayley was an absolute star and sorted out the logistics of getting my bike home and contacting our coach Darren Tudor and my parents.

 

At the hospital, X-rays were performed (as shown) and an impressive looking fracture to my right clavicle was revealed. The fracture itself was very nearly an open fracture, which means the broken bone penetrates the skin. Luckily, it didn’t, as I suspect that would have hurt a fair bit. The NHS stated that surgery may take up to six weeks, which would have meant no training for six weeks as there is no way I could have trained with a risk of an open fracture if I was moving around too much. I was extremely lucky and am incredibly grateful for the support of Sport Wales, as instead I was able to have surgery two days post the accident with an exceptional surgeon – Richard Evans at theSpire Cardiff hospital.

My post-op instructions stated that the first ten days had to be no sweating in order to reduce the chance of infection. This was music to my ears as it meant I could train, just not sweat! Two days post-op, I was back on the bike. In the first ten days I did plenty of three hour turbo sessions and also, with the help and guidance from Sport Wales strength and conditioning staff, I was able to start a weights programme five days post op. The weights programme consisted of leg press, sled walks, body weight exercises and a specific core programme.

In order to maximise recovery, under the guidance of our Sport Wales nutritionist and USN – I’ve been ensuring I’m having enough protein in my diet on a daily basis. I personally love the Protein Fuel 25 chocolate cream flavour drink, so have had a supply of these drinks to help aid growth and repair of the bone/muscles injured from the accident.

I’m now allowed to do efforts on the turbo, as pain allows. Three hours on a turbo isn’t the most exciting thing in the world, in fact, it really does test you. But with the Commonwealth Games 157 days away (at the time of writing), how could I not be motivated?

The physiotherapy and physiology team at Sport Wales have been a tremendous help and are working alongside my coach to help plan my rehabilitation. In less than two weeks I will be able to fully weight bear. So I’m currently counting down the days until I’m back on the track and road. For now, it’s a case of putting the work in at the gym and SRM/turbo sessions. As someone wise said to me last week; ‘There are no traffic lights on a turbo’ so hopefully this block will help me.

I’d like to take this opportunity to thank Sport Wales, Welsh Cycling and USN for their incredible support

What doesn’t kill you makes you stronger right?