This has lead me to investigate the causes of sore knee from over exercise or what many call runners knee to help gain a better under standing of why my knees are hurting and what exercise can can do to help prevent this from happen or even getting worse and this is what I discovered.

Chondromalacia patellae or more commonly know as runners knee is in a nut shell, soft cartilage under the knee cap. This wearing away of the cartilage can lead to extreme pain and if left untreated can lead to a total destruction of the cartilage all the together.

The three main cause of the this condition are

1. Overpronation which means your feet rotating to far inwards on impact. This can also lead to the knee cap twisting and dislocating
2. Weakness in the quadriceps that create a lack of support for the knee cap which stops the knee cap from moving smoothly
3. A tight illiotibial band or ITB which creates tension in the knee cap.

To the my dismay the main treatment of the this condition is to stop running altogether and strengthening of the muscles in the leg focusing on the quadriceps.This will something that I find difficult because I need to run every day.

During my research into this condition I stumbled a upon a video that I found on you tube that you might find interesting.Check it out.

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These question alone are enough to make anyone confused but lets start with the basics of what are in this drinks that make the taste sweet even if they have no sugar. All of these drinks use what called an artificial sweeter which is basically a chemical that tricks the brain to thinking its sweet just like sugar. There are many artificial sweeters but the most common is aspartame.

What is Aspartame
Aspartame consist of two amino acids phenylalanine and aspartic acid and was discovered by accident in 1965 by James Schlatter a chemist working on a anti ulcer drug, he discovered its sweet taste by licking his fingers. One of the least known and scariest facts about aspartame is that in initial testing aspartame was proven to cause cancer in rats which lead to the banning of the dangerous chemical for many years. Unfortunately the drug company conducted their own studies clearing it of any link to cancer which lead to the approval for use in dry foods which later lead to the use in drinks like we see to day. Other side affect of aspartame include blindness,hearing loss, tremors, depression, high blood pressure and aspartame has also been linked to birth defects.

So you must be thinking the same thing I was think thinking when I first heard this how can they get away with selling this stuff…… the truth is at the end of the day the voices of the food companies are much louder than anyone else’s and the sugar free fat free industry is worth billions. A simple fact of life is that money will always be more important than profits in the eyes of the big food and beverage Champagnes who at the end of the day would sell heroin to children if they could get away with it. The same question can be asked about tobacco which has been proven beyond all doubt kills people, which the government could make illegal tomorrow but they are making way to much money from it the fact nearly half the cost of packet of cigarettes is tax from the government. Which is funny because the government 4 or 5 million on a anti smoking ad campaign but collect 100 times that in taxes.

At the end of the day if you don’t buy diet soda or cigarettes they would not be around because they would be no money to made on it. Which may be the the only hope for these products to be taken off the selves.

Josh Panebianco

Sydney Active Personal Training

Personal Trainer Sydney

Boxing Sydney

Meditation for business people

There are several reasons why or aging population may have unhealthy eating habits. I believe most of them do it foe the same reason. They don’t want to admit to the people who love them that they are getting old and their body aren’t as strong as the use to be also the fear that they no longer will be able to take care of themselves. That’s why it’s important to be supportive of to your loved ones and look out for signs they are not eating properly. some of the main reasons they are not eating properly.

Problems with teeth and gums .
We spend a lot of time eating and this means chewing. This is perfectly natural but over time it causes wear and tear to our teeth and jaws. Which can cause some pain and other chewing difficulties later in life.  Many seniors aren’t  eating because it hurts thier teeth and gums and they don’t want to see a doctor about the problem because he might take there teeth out.

Depression.
We know that depression can cause people to eat less and lose weight.  Also if a senior doesn’t have anyone to eat with they might not eat at all because they have spent the the lives eating with there family which may be gone know which adds to the feeling of unhappiness.

Inability to shop or cook.
While we take shopping and cooking for granted, some seniors have physical limitations that keep them from going to the store or cooking  for them selves.It may be that they just can’t walk that far because of arthritis , this can leave the leave the feeling powerless and can stop them having as many meals as the would like to have.

Medication
Prescriptions and medications that can improve the lives of seniors, can also affect their appetite or upset their stomach which s just one of the undesired side effects of talking multi-able medications

The Cost
many old people are not the pention and their food choices are limited to what’s on special that week, which can lead to them eating alot of poor quality food because they just have no other choice, when money is tight the nice things are always cut out.

The best thing we can do to help our aging family members diets is to eat as many meals as we can with them and that if they need our help all they need do is ask.

Josh Panebianco

Sydney Active Personal Training

Boxing Sydney

Meditation for business people

As a personal trainer sydney many of my clients have asked me about swine flu. The main three questions are:

What is swine flu?

Swine flu is a respiratory disease found in pigs that is caused by any strain of the influenza virus mostly type A. This disease was once only found only in pigs but  before this outbreak people have contacted it before but no more than three or four people. Sadly the virus has mutated and has become a contagious disease that can now affects humans  aswell .The first cases of swine flu were reported in Southern California and spread to texas there has now also been reports of cases outside the United States.

How dangerous is swine flu?

The truth is swine flue no more dangerous than the common flu which in fact does kill thousands of people every year which we now call flu season.Anyone with underlying medical conditions are most affected and most often small children and the elderly.So understand that yes swine flu is a threat but so are all the other virus that we deal with every year.

What are symptoms of swine flu?

The symptoms of swine flu are very similar to a normal flu these include:
Fever
Cough
Sore throat
Body aches
Headaches
Fatigue
Diarrhea
Vomiting

So if you have any of the above symptoms then you best go to the doctor and get it checked out better safe than sorry.

If you ask me there always seems to a crazy disease almost like a virus if the month that is named after animals. First we had mad cow disease which made me think of cows running around the paddock with straight jackets on then we have bird flu which sent everyone into panic all over again and now the pig flu sounds to be the next installment of the animal disease crazy what next you ask god only know the possibles are endless.

Josh Panebiacno

Sydney Active Personal Training

Personal Trainer Bondi

Boxing Sydney

Swiss Ball

The next Tony Robbins event was Date With Destiny on the Gold Coast April 18 to 24 which I just came back from. This was even better than the last event there was no walking on hot coals this time the first event was like a rock contest this was alot more in depth and I alot more out of this event than the last one. Many people ask me why Tony Robbins events are so amazing for me its the energy in the room,the amazing people you meet and the mind blowing content that tony teaches. Now i cant wait till the next event i think Im hooked.

Anyway if you ever get a chance to go to a Anthony Robbins event drop everything and go you will have the time of your life and for me it totally changed the way I look at life, my relationship, my body everything. Below is a video summary of the event that I just went to give you an idea of what its all about.

Anthony Robbins Date With Destiny 2009 video

Josh Panebianco

Sydney Active Personal Training

Boxing Sydney

I have decided that the Easter bunny is evil and has become a poster boy for all the chocolate companies preying on parents and their children to buy more chocolate this easter. If you ever met the Easter bunny I’m sure he would be morbidly obese and on several medications just to keep him alive.

Sounds a bit harsh I know but as a personal trainer in Sydney I hate what  Easter has become, Easter is just one big excuse to pig out and have as much chocolate as you possibly can and blame it on the easter bunny, not to mention the alcohol over the long weekend.

The easter long weekend might just be one of the worst weekends of the year for your body with most people experiencing a four day weekend and don’t get me wrong I love weekends and long weekends are even better but when people are going out four nights in a row getting drunk it takes a massive toll on the body.

I personally think this once religious holiday has become a holiday for all the chocolate companies. This must be there number one week of the year they must just laugh all the way to the bank with a shrine to the easter bunny in all their offices . This sounds a bit extreme but Im sure it’s not to far from the truth.

So this easter ease up on the chocolate and vodka red bulls and your body will only thank you when your back at work on Tuesday.

Josh Panebianco

Sydney Active Personal Training

Boxing Sydney

Josh Panebianco

Sydney Active Personal Trianing

Also Check out Boxing Sydney

Ok so before look at why the diet is so popular lets look behind all the myths surrounding this product and talk about what the lemon detox diet actually is. The lemon detox was originally called the master cleanse diet  and was invented over 60 years ago. The formula was reinvented three years ago as the lemon detox diet. The diet involves you drinking 8 glasses a day of a lemon, pepper and madal bal syrup(which is like maple syrup) cocktail and thats it no solid food at all.

Which means is basically means it a  stave your self diet. You dont have to be a genius to realise that by removing all soild foods from your diet you will lose weight .But the question is what type of weight and at what cost, since you are basically drinking your self skinning there is no way in hell  your  getting all the essential vitamins and minerals that the body needs. What your really losing is water weight not fat your body is simply flushing the excess water that has been build up in your body from long term unintentional dehydration. Also the fact that there is very little protein in the diet mean that along with the the water weight you will also lose lean muscle mass which is very bad because this is essential for long term weight loss.

The key to this products success is the marketing what i mean is heavy celebrity endorsement “ if Beyonce lost 9kg than so can I” this is a good marketing choice due to the demographic of people who would buy this product or any weight loss product for that matter. Which is young single women .Another marketing tool they use they advertise over the radio telling everyone how sorry they are that the lemon detox diet is sold out in all stores and they they are trying their best to get more stock over the coming weeks, this creates scarcity which mean as they can justify charging alot more. Lastly this me sick on their website  they have a personal trainer selling his soul backing this product shame

Please stay away the lemon detox diet. If you really want to do a real detox contact me and I will send you the details.

Joshua Panebianco

Sydney Active Personal Training`

Ok Let me say the first and the last positive about boot camps they are cheaper than personal training. But as you would expect you get what you paid for which is a lot less than you would  from a one on one personal training session or a small group fitness class. Boot camps can be very large groups often consisting of up to 40 people, that’s enough for you to bulge, fart ass around and not even turn up if you don’t want to. This lack of attention creates a who care attitude to your training which makes if very hard to motivate your self to achieve your goals.

My clients tell me all the time one of the greatest benefits of personal training is accountability someone making sure that you attend every session do every exercise perfectly and stay on track to achieving your goals. But with boot camps especially the ones conducted by the large gyms the instructor couldn’t care less if you turn up or not in fact they want you to stay home, less work for them. I see this every time a boot camps starts in my area the first week everyone attends both sessions. Its so crowed that you cant even hear what the instructor is saying and by week two you miss one session swearing that you will make it up with a run or something but you never do and by the last week of the boot camp you would be lucky to remember what days of the week the boot camp on let alone actually getting up early and going.

Furthermore people can be very nasty and competitive and the slower heavier members of the group can be left behind with feeling of hurt by comments or sigh looks implying they are the fat one of the group. I don’t care what you say I see this everyday, this comparison is made in every bootcamp in Sydney. There is always a fat guy or girl made to feel even worst then they all ready are when all they are trying to do get fit and lose weight.

So think twice next time some one asks you to join a boot camp you may regret it later. I think the perfect number for a group fitness class is around six people to one personal trainer any  more than that and you start to become the dreaded bootcamp. But i think one on one personal training will always be the best choice for someone looking to lose weight and tone there body.

Josh Panebianco
Sydney Active Personal Training