Advanced Health Coaching

17/02/2023

If you’re an athlete you’ll understand the concept of training zones.
You may have used some kind of calculation to establish your zones.

If you find you’re fatigued quite a bit. Or if you struggle with minor niggles and injuries?
It could be that you’re overtraining.
The cause of that could be down to inaccurate training zones.

Alternatively, you could be feeling really fresh most of the time which would be an indication that your undertrained.
Again, inaccurate zones.

The most accurate method of finding your training zones is to perform a PNOĒ Active Metabolic Rate test.

If you don’t consider yourself an athlete but want to improve your general health and fitness. Training zones is the place to start.

Dm for more info and to book.

16/02/2023

Uncover your mind and body’s full potential.

Whether you want to lose weight or improve your performance PNOÉ is the most reliable way to get there.

15/02/2023

So if your goal is weight loss, weight gain or maintenance, a PNOĒ test can tell you how to formulate your workouts.

Striking the balance on how much cardio, HIIT and resistance training you require takes all the guess work out of training for you. Saving you time.
We can even suggest frequency, intensity time and type. F**T. 😊

DM for more info and to book a test.

14/02/2023

Healthy living isn’t always about cutting back on your calorie intake.

Your body is smarter than you are and identifies when you are cutting calories so holds onto it’s fat reserves and then can impact your metabolism. Which can lead to weight gain.
Sound familiar?

PNOĒ analysis helps identify your nutritional requirements and can actually recommend you increase your calorie intake so you achieve your goals.

DM for more info and to book a test.

11/02/2023

People are taking responsibility for their own health which I applaud because we should know our own bodies.

Using technology to keep track of progress makes it all so much easier.

Taking a PNOĒ test will help you understand your metabolism and make it all more accurate and effective.

You can connect your Apple Watch, Fitbit, or Garmin wearable to the PNOĒ Healthub app.
The app can help you track your progress.
Here are some of the features available:

* Workout planning. Your scheduled workout sessions.
* You can modify and adjust your activity goal for the day.
* Grocery list. Generating a list of the items you need to purchase based on your meal plan.
* Choose the days of the week you want to create a grocery list, and the app will automatically generate it.
* Nutrition tracking goals. You can track your nutrition goals. Caloric and macronutrient targets.
* Knowledge center: Get the latest articles with the most important insights surrounding nutrition, mental health, metabolism, and performance.
* Dark mode option. Change the background theme to dark mode.

DM for more info and to book a test.

10/02/2023

09/02/2023

Your metabolic efficiency can be different when you reach higher intensity.
The rate at which some metabolites will be used will change - lactate being the main one - and so your breathing will change to accommodate their clearance.

This is also opportunity to identify any potential limitations in the system.
For example: Some cyclists find that strength becomes a limitation at higher intensities.
Some runners find breathing cadence at higher intensity is a limitation.

But you don’t know until you test…
And those limitations can then be addressed.

DM for more info and to book.

08/02/2023

This is part of a sample report from the Active Metabolic Rate (AMR) test.
Likely one of the hardest tests you'll ever do in your life. But it’s only a short one. 😊
You’re active for 9 to 12 minutes.
Starting off easy and progressing in effort until you can no longer continue.
AKA a ramp test.

During this test, PNOE will take into account:
* Heart rate.
* The number of breaths you take.
* How much air you inhale.
* How much oxygen you use.
* How much carbon dioxide you exhale.

Your response to the increased effort each minute in all the variables above will be measured to give a report showing:
* Aerobic health.
* Cardiovascular fitness.
* Respiratory capacity.
* Respiratory capability.
* Expiratory power.
* Breathing & cognition.
* Breathing & stability.
* Fat burning efficiency.
* Movement economy.
* High intensity performance.
* Metabolic rate.
* Recovery capacity.

PNOĒ will also give a breakdown of your training zones to help you or your coach formulate a training plan inline with your goals.
You’ll get a breakdown of energy consumption at each zone.
You’ll also receive data on your Fatmax, Ventilatory Threshold 1, VO2 peak and Ventilatory Threshold 2.
A bit sciencey I know but if you’re serious about improving your performance these are vital stats to know.

DM for more info and to book.

07/02/2023

Endurance capability comes down to two factors.
1. Fatigue management
2. Fuelling strategy

Fatigue management involves maintaining proper mechanics, because form (efficiency) always trumps force.
So there are three targets here.
* Breathing
* Posture
* Position

Fuelling is slightly more complex and totally individual but suffice to say your nutrition should reflect your athletic requirements.

The PNOĒ Resting Metabolic Rate (RMR) test & the Active Metabolic Rate (AMR) test can evaluate all of these metrics for you.
We can then offer a nutrition and exercise plan to ensure you reach your goals.

So if you’re into running, cycling, swimming, rowing, contact sports, team sports etc, a PNOĒ test can help you optimise your performance.

06/02/2023

“Don’t cling to a mistake just because you spent a lot of time making it.”
Aubrey de Grey

05/02/2023

Finding your zones.

There are many ways to *estimate* heart rate zones, including predictive equations and wearable devices.

The metabolic particularities of each individual render these methods highly inaccurate, with some cases reaching up to 50% deviation from actual training zones. Simply put, metabolic analysis should be used to evaluate your metabolic response in conjunction with your heart rate.
Otherwise, it’s impossible to identify your true heart rate zones accurately. 

Using your maximum heart rate to calculate your training zones could be as useless as using 220 minus your age to find your maximum heart rate.
These kinds of calculations are just mathematics. Not science.

Taking chances with zones can result in chronic fatigue and a lot of head scratching…

Ideally, your training should be adaptive to ensure your progression in fitness and performance is linear. The optimal approach.

DM for more info and to book.